Lavers Workout Log

[teamfatboy]

Welcome back. Good that you've up'ed the cals - but did you know your eating crabs???

:pfft: :pfft: :pfft: 37% of your diet, shit thats a lot of crabs dude, you get them cheap or something

[insert crude gag about how he caught 'em here]

[Pseudonym]

Ive heard a lot of mixed results concerning Max OT. Im interested in reading how you progress with it. I hear for the first 8 weeks that deads are not included. That seems strange.

It's been years since I looked at Max OT, but I'm guessing the lack of deadlifts is to break in the newbies gently. Deadlifts are too easy to do wrong, and the consequences are too severe, for complete beginners to risk. Better to wait till you've got at least a little experience under your belt (IMO, plenty of others disagree).

[ngapuhi strong]

getting a newbie to even do legs is a miracle in my opinion

:pfft: \:D/ :pfft:

[Laver]

I have recently consulted with my nutritionist who says I should be eating Carbs, not crabs, so Ive got a few kg of crabs going cheap if anybody wants them, I was starting to think twice about this diet, it was getting pricey, but the local Iwi was really helpful.

YOU KNOW WHAT REALLY GRINDS MY GEARS?

I keep typing up my workouts at work; then forgetting to email them to my personal email address to then post, annoying.

So again I double hand these workout figures.

Wednesday 30th April 2008

0705hours, Shoulders and Triceps

Arnold style DB shoulder press

Warmups

11 * 8kg

8 * 8

6 * 10

Weight Accumulation

3 * 12

1 * 16

Heavy Sets

5 * 18 * 3

Standing BB Military Press

6 * 30 * 3

Will try 37.5 next week.

Lat Side Raises

8 * 12 * 2

Lying overhead BB tricep Press

6 * 30 * 2

Same weight next week but work on form, possibly go up to 35.

Cable Press Down

6 * 70Lb * 3

DB Overhead Press

2 * 30kg

2 * 26

Went too heavy on these, Tri's were weak after work already done, try next week with 24/26.

0755 Home time!

50minutes, good time, in then out.

Good workout, can't wait till Legs tomorrow morning, got a spotter for squats, feel the pain.

Side note

Usually have chicken in diet, today did the tuna thing instead. It was disgusting. 6 Cans. Same tomorrow, will see how long I can keep it up for, might resort to chook though lol.

[Luigi]

i think you fiddle around with your diet + training too much dude, just looks very inconsistent from what iv seen why dont you write up a plan and stick to it. you trynna bulk atm or what?

and what ur 1rep maxs looking like, from what i remember you had similar goals to me for 1/7/8

[Laver]

i think you fiddle around with your diet + training too much dude, just looks very inconsistent from what iv seen why dont you write up a plan and stick to it. you trynna bulk atm or what?

and what ur 1rep maxs looking like, from what i remember you had similar goals to me for 1/7/8

My 1RM is essentially no different than when I joined the site, Ive only ever been cutting / maintaining since I joined up.

Yes started bulking, first real bulking phase Ive ever had, diet and training is consistent now, so will be looking at getting some bw and gym weight increases.

[poos_n_wees]

I have recently consulted with my nutritionist who says I should be eating Carbs, not crabs, so Ive got a few kg of crabs going cheap if anybody wants them, I was starting to think twice about this diet, it was getting pricey, but the local Iwi was really helpful.

[Laver]

Max-OT Training

Been meaning to post this outline of the corse the last few days, so here it is -

I have started doing the MAX-OT Strength / Bodybuilding training programme, if you don't know what it is go to http://www.ast-ss.com/max-ot/max-ot_intro.asp to check it out.

It is structured over 12 weeks to ease you into it nicely, it then gives you a 6month plan, after that you know enough to sort it out yourself.

I will do it for 12 weeks and then see results to decide if the style works of me.

Basically this is how is works; you warm up with light weights to get blood flowing, then do some weight accumulation sets, to prepare your muscles for the heavy weight, being sure to never getting fatigued / going to failure.

Mostly you only have to do these warm up sets for one exercise then the rest of the exercises are complemented by the ones prior to them so no need to do any more warm up/accumulation sets.

Then you do 3 Heavy sets at a high weight (some are only 2 or 1 sets), with a weight you can do 4reps but no more than 6 (sometime more, depending on exercise), these are the muscles building sets

You rest 2-3 minutes between these heavy sets

Whole workout should be around 35-45 minutes, get in do the hard work then get out.

My diet on this plan is roughly 11000Kj, broken down into 53% Protein, 35% Carbs and 10% fat.

Works out to about 350g Protein a day for me.

Thursday 1st May 2008

0710 Legs

Squats

Warmup

10 * 45kg

8 * 45

6 * 55

Weight Accumulation

3 * 70

1 * 85

Heavy Sets

100 * 5

95 * 5

Note

These didn't feel good, I've never gone this heavy before but it hurt my back, it didn't feel like a good pull like with deads, it felt more skeletal, thats why i dropped it 5kg 2nd set.

I don't feel my form is that bad, but i know it should be better, but lack of flexibility doesn't let me go any better, ill try to post a vid after next session.

its like either my calfs or my hips won't flex enough so I end up with the weight over my toes rather than over my heels which makes it more back orientated than it would be otherwise.

Leg Press

5 * 300kg * 3

Big grinds to get it up every rep, was mean.

Curls

4 * 125Lb * 2

Thats as heavy as this stack goes, will use other machine next week!

Stiff leg dead lifts

5 * 80kg * 2

Standing Calf Raises

7 * 180Lb * 2

way heavier than I've ever gone, should manage more next week to.

Seated Calf Press

8 * 20?kg?? * 2

Maxed the stack, will need to use leg press machine for them next week.

Comments

Bit concerned about the squats, but very pleased with everything else, look forward to more weight next week!~~

[morala]

your leg press is quite strong. I have tried decreasing the volume and increasing the weight on squats and I find its rough. I almost think a spotter is needed with the weight increases.

Im interested to read on what other people think about Max OT. Its nice for a short workout based on strength but I hear mixed results.

[SoaringSwine]

Heavy Sets

100 * 5

95 * 5

Note

These didn't feel good, I've never gone this heavy before but it hurt my back, it didn't feel like a good pull like with deads, it felt more skeletal, thats why i dropped it 5kg 2nd set.

I don't feel my form is that bad, but i know it should be better, but lack of flexibility doesn't let me go any better, ill try to post a vid after next session.

Harden up! You better be breaking parallel!

[Laver]

Morala,

Thanks, heard conflicting things about how deep I should go, I dont go REALLY deep, so obviously means I can lift more, but gona do some reading and find out what depth I should be doing

SS,

:evil:

Nothing hard about creating yourself an injury, if something feels wrong I'm going to backoff.

No problems doing the weight, just don't want to injure myself.

[Laver]

Friday 2nd May 2007

Chest + Abs

Bench Press

Warmups

12 * 35kg

10 * 35kg

6 * 45

Weight accumulation

3 * 55kg

1 * 65kg

Heavy sets

4 * 80kg - Rep 3 and 4 were spotted, but even getting 1 out is PR

4 * 77.5 * 2 PR

DB Incline Press

4 * 26kg * 3

Decline BB Bench, about 25 Angle

4 * 60kg * 1

Ab Work

Cable cunches and incline situps.

Comments

80kg Bench next week.

More reps on inclines (we have no 28's... so need to get the reps up then goto 30's).

Look forward to it.

Next session - Back on monday.

[SoaringSwine]

Morala,

Thanks, heard conflicting things about how deep I should go, I dont go REALLY deep, so obviously means I can lift more, but gona do some reading and find out what depth I should be doing

SS,

:evil:

Nothing hard about creating yourself an injury, if something feels wrong I'm going to backoff.

No problems doing the weight, just don't want to injure myself.

Not meaning to offend. Squats do hurt. Of course I can't tell if you're experiencing good hurt or bad hurt.

[SoaringSwine]

Friday 2nd May 2007

Bench Press + Abs

Warmups

12 * 35kg

10 * 35kg

6 * 45

Weight accumulation

3 * 55kg

1 * 65kg

Heavy sets

4 * 80kg - Rep 3 and 4 were spotted, but even getting 1 out is PR

4 * 77.5 * 2 PR

DB Incline Press

4 * 26kg * 3

Decline BB Bench, about 25 Angle

4 * 60kg * 1

Ab Work

Cable cunches and incline situps.

Comments

80kg Bench next week.

More reps on inclines (we have no 28's... so need to get the reps up then goto 30's).

Look forward to it.

Next session - Back on monday.

Nice benching too. You won't be able to measure yourself against me for some time on it though since I'll be doing board and floor presses for the next month and a half. I'm probably on a 82.5kg touch 'n' go bench at the moment. Want a race to 90 or 100 or something?

[Laver]

Nice benching too. You won't be able to measure yourself against me for some time on it though since I'll be doing board and floor presses for the next month and a half. I'm probably on a 82.5kg touch 'n' go bench at the moment. Want a race to 90 or 100 or something?

Haha your on!

Give me 8 weeks, 10 max. Fingers crossed I can hit 2.5kg a week till then, I should be able to!

No suits either; U POWERLIFTER!!

[Laver]

Not meaning to offend. Squats do hurt. Of course I can't tell if you're experiencing good hurt or bad hurt.

Yeh bro it's all good.

I love good hurt. This didn't feel good.

[SoaringSwine]

Nice benching too. You won't be able to measure yourself against me for some time on it though since I'll be doing board and floor presses for the next month and a half. I'm probably on a 82.5kg touch 'n' go bench at the moment. Want a race to 90 or 100 or something?

Haha your on!

Give me 8 weeks, 10 max. Fingers crossed I can hit 2.5kg a week till then, I should be able to!

No suits either; U POWERLIFTER!!

I have a meet on 14/6. Want to make it the best by then? I'll be doing a paused bench though... I don't think it will be possible for me to beat your paused vs non paused. Want to give me a handicap or do you want to do a paused one too?

[Laver]

Lets just see how we go

Im not to worried about the technicalitys, just go as hard as we can and see where we end up!

I pause reguardless; I think its better for chest development.

Abviously I have no idea if my lifts would get whites or reds, I have no idea about powerlifting lol.

[SoaringSwine]

Lets just see how we go

Im not to worried about the technicalitys, just go as hard as we can and see where we end up!

I pause reguardless; I think its better for chest development.

Abviously I have no idea if my lifts would get whites or reds, I have no idea about powerlifting lol.

I'm not fussed about technicalities for your lift. A powerlifting pause is kinda specific, bar has to be stationary on the chest. It probably 3-5kgs off a touch and go rep for me I reckon.

[Laver]

Monday 5th May 2008

0710 Back and Traps

Bent Over BB Rows

Warmup

12 * 20kg

6 * 25

Weight Accumulation

3 * 30

1 * 40

Heavy Sets

6 * 50 * 3

Bit light, heavier next week.

Pulls-ups

4 * BW * 1

V-Bar Pull-downs

4 * 150Lb * 2

Straight Bar cable Rows

6 * 120Lb * 1

Deadlifts

4 * 120Kg * 2

BB Shrugs

6 * 60kg * 1

Bit light, heavier next week

Comments

Fairly good workout, few new things here I haven't done before to polish up on and get the weights right, look forward to next week.

Tomorrow - Shoulders and Triceps

[Laver]

6th May 2008

Shoulders Triceps

Arnold Style DB shoulder Press

Warm up sets

11 * 8Kg

10 * 8

6 * 10

Weight accumulation sets

3 * 14

1 * 18

Heavy sets

4 * 20kg * 3

Standing BB Military Press

4 * 40kg * 2

Lat Side Raises

7 * 12kg * 2

Lying BB Tricep Press

6 * 35kg * 2

Cable Tricep Press Down

3 * 80Lb * 1 to heavy!

4 * 70Lb * 2

Did 6 * 70Lb * 3 last week, so this surprised me, but the previous overheads were heavier so may have effected it.

Overhead DB press

4 * 24Kg * 2

Comments

Good session, weights are getting better, looking forward to next weeks session.

Tomorrow is legs, im going to video it, I know my legs are fucked they have almost no ROM in squat / leg press, so I need to get some advise on what stretches are needed, else I'm going to hurt myself

[SoaringSwine]

I await the video now.

[Laver]

Wednesday 7th May 2008

0710 Legs

Squats

5 * 95Kg * 3

Note

Video has to wait till weekend, transfer cables in wrong city.

However!

I widened my stance and did several stretching exercises before the squats and they felt normal with much better ROM in hips, I think it was mostly the stance that did it, but i'll keep up the stretches regardless. No bad back pain this session, so bring on heavier weight next week; 105?

Leg Press

5 * 250kg * 2

Went deep this week, so 50kg lighter than last weeks 300, but just as tough, will keep depth as it was this session in future.

Curls

4 * 40 * 2

Its not Kg, its not LB.

Just 40.

Stiff leg dead lifts

6 * 90Kg * 2

Standing Calf Raises

7 * 195Lb * 2

Seated Calf Press (Leg Press Machine)

8 * 220Kg * 2

Comments

Good session, bring on the next one, bring on 80kg Bench tomorrow.

[Laver]

8th May 2008

Bench Press

4 * 77.5kg * 3

Incline Bench DB

5 * 26Kg * 1

4 * 26kg * 2

Chest style Lockout Dips

6 * BW * 1

Comments

Partner didn't show up today; so the 80kg bench wasn't to be.

Wasn't a good session today, fingers crossed next week be better!

[poos_n_wees]

I widened my stance and did several stretching exercises before the squats and they felt normal with much better ROM in hips, I think it was mostly the stance that did it, but i'll keep up the stretches regardless. No bad back pain this session, so bring on heavier weight next week; 105?

Yeah, I've found doing some dynamic stretches before squats helps too.. just gets everything nice and loose :nod: Do you have a narrow stance or wide?

Curls

4 * 40 * 2

Its not Kg, its not LB.

Just 40.

tonnes?