AYung's Training Log

AYung · 05-16-2005, 03:45 AM

Background
I started lifted weights back in the summer of 2003. I used to follow workouts from magazines and had no knowledge whatsoever of this sport. I did these hardcore workouts that showed no results due to overtraining. I started bulking back in May weighing 116lbs. I decided to start bodybuilding on May 17, 2004. That is also when I started the program Max-OT. I still had very little knowledge at this point. I read more articles and learned a lot more by September. I have started doing Max-OT correctly only in mid-August. I have also only started to do Squats back on September. From September to now, I have experienced great gains of size and strength from the Max-OT program. This season will be dedicated to building a lot more mass and strength.

Current Max Lifts
Max Lifts recorded on Sunday 5/15/05. I will update my max lifts at the end of every Max-OT cycle.
Biceps
Barbell Curls: 85 x 6
Curl Bar Curls: 80 x 4
Dumbbell Curls: 35 x 6

Back
Barbell Rows: 95 x 6
Barbell Shrugs: 160 x 8
Deadlifts: 285 x 6
Lat Pull-downs: 126 x 6

Calves
Standing Stair Calf Raises: 95 x 8
Seated Stair Calf Raises: 110 x 8

Chest
Barbell Bench Press: 140 x 6
Incline Barbell Bench Press: 130 x 4
Dumbbell Bench Press: 60 x 4
Incline Dumbbell Bench Press: 55 x 4
Weighted Dips: 35 x 5

Shoulders
Military Barbell Press: 95 x 6
Seated Dumbbell Press: 50 x 4
Standing Side Lateral Dumbbell Raises: 25 x 6
Seated Bent-over Rear Lateral Dumbbell Raises: 15 x 6

Thighs
Barbell Front Squat: 145 x 6
Barbell Squat: 210 x 6
Stiff-Leg Deadlifts: 205 x 6

Triceps
Close Grip Bench Press: 120 x 5
Seated Tricep Extensions: 60 x 5
Cable Push-downs: 72 x 6

Current Measurements
Measurements taken on Sunday 5/15/05. I will update my measurements at the end of every Max-OT cycle.
Arms: Right - 13.25", Left - 13.25"
Forearms: Right - 11.5", Left - 11.5"
Chest: 39.25"
Waist: 33"
Thighs: Right - 22.5", Left - 22.5"
Calves: Right - 13.5", Left - 13.5"
Weight: 148lbs

Goals - Max Lifts
These are my long term goals that I hope to achieve by December 31, 2005.
Biceps
Barbell Curls: 100 x 6
Curl Bar Curls: 100 x 6
Dumbbell Curls: 50 x 6

Back
Barbell Rows: 135 x 6
Barbell Shrugs: 225 x 8
Deadlifts: 325 x 6
Lat Pull-downs: 150 x 6

Calves
Standing Stair Calf Raises: 135 x 8
Seated Stair Calf Raises: 175 x 8

Chest
Barbell Bench Press: 160 x 6
Incline Barbell Bench Press: 145 x 6
Dumbbell Bench Press: 70 x 6
Incline Dumbbell Bench Press: 65 x 6
Weighted Dips: 45 x 6

Shoulders
Military Barbell Press: 115 x 6
Seated Dumbbell Press: 60 x 6
Standing Side Lateral Dumbbell Raises: 35 x 6
Seated Bent-over Rear Lateral Dumbbell Raises: 25 x 6

Thighs
Barbell Front Squat: 185 x 6
Barbell Squat: 245 x 6
Stiff-Leg Deadlifts: 245 x 6

Triceps
Close Grip Bench Press: 145 x 6
Seated Tricep Extensions: 80 x 6
Cable Push-downs: 85 x 6

Goals - Measurements
These are my long term goals that I hope to achieve by December 31, 2005.
Arms: Right - 13.75", Left - 13.75"
Forearms: Right - 12.25", Left - 12.25"
Chest: 41"
Waist: 31"
Thighs: Right - 23.5", Left - 23.5"
Calves: Right - 14.5", Left - 14.5"
Weight: 155lbs

Notes
-All pictures will be taken with my webcam. Please excuse the quality of the pictures, as you all know how bad webcams can be.
-If my lifts or measurements have increased, they will be highlighted in red.
-I hope you guys enjoy this journal as much as I will.

"To accomplish great things, we must not only act, but also dream; not only plan, but also believe."

AYung · 05-16-2005, 10:00 PM

Routine

This is the Max-OT Training Routine that I have scheduled for:

May 16, 2005 Through July 8, 2005

Sunday - Rest

Monday - Chest and Abdominals

Tuesday - Legs

Wednesday - Back and Traps

Thursday - Shoulders and Calves

Friday - Biceps, Triceps and Forearms

Saturday - Rest

AYung · 05-17-2005, 02:21 AM

5/16/05 (Week 1 of 8)

Monday - Chest and Abdominals

Chest
Warm-Up and Acclimation
Flat Barbell Bench Press
Set 1 - 40 x 12
Set 2 - 40 x 10
Set 3 - 85 x 6
Set 4 - 110 x 3
Set 5 - 120 x 1

Flat Barbell Bench Press
Set 1 - 140 x 6
Set 2 - 140 x 6 PR + 1 rep
Set 3 - 140 x 5
Incline Barbell Bench Press
Set 1 - 130 x 4
Set 2 - 130 x 3
Decline Barbell Bench Press
Set 1 - 120 x 6 PR + 5lbs
Set 2 - 120 x 6 PR + 5lbs

Abdominals
Acclimation
Weighted Crunches
Set 1 - 25 x 3
Set 2 - 35 x 1

Weighted Crunches
Set 1 - 45 x 12 PR + 4 reps
Set 2 - 45 x 12 PR + 2 reps
Set 3 - 55 x 12 PR + 10lbs
Weighted Leg Raises
Set 1 - 15 x 12 PR + 5lbs
Set 1 - 15 x 12 PR + 5lbs

Workout Length: 44 minutes

Notes: A very good Chest and Abdominals workout today. I achieved most of my goals. Next week I will lower the weight on Incline Barbell Bench Presses to achieve more reps.

AYung · 05-18-2005, 03:36 AM

5/17/05 (Week 1 of 8)

Tuesday - Legs

Quadraceps
Warm-Up and Acclimation
Squats
Set 1 - 40 x 12
Set 2 - 40 x 10
Set 3 - 145 x 6
Set 4 - 170 x 3
Set 5 - 190 x 1

Squats
Set 1 - 215 x 6 PR + 5lbs
Set 2 - 215 x 6 PR + 5lbs
Set 3 - 215 x 6 PR + 5lbs
Front Squats
Set 1 - 150 x 6 PR + 5lbs
Set 1 - 150 x 5 PR + 5lbs
Barbell Lunges
Set 1 - 100 x 6

Hamstrings
Acclimation
Stiff Leg Deadlifts
Set 1 - 150 x 3
Set 2 - 175 x 1

Stiff Leg Deadlifts
Set 1 - 205 x 6 PR + 5lbs
Set 2 - 205 x 6 PR + 1 reps
Set 3 - 205 x 5
Standing Leg Curls
Set 1 - 41 x 6
Set 2 - 41 x 6
Set 3 - 41 x 6

Workout Length: 52 minutes

Notes: A very tough, intense and brutal Leg's workout today. Having nearly fainted and pewked plenty of times, I can honestly say that this was one of my best leg workouts ever. My concentration was not too huge but I still lifted with the utmost intensity that I could bring out. A very nice workout to add to the first week.

AYung · 05-19-2005, 05:10 AM

Thanks, i'll check yours out when I get the time.

AYung · 05-19-2005, 05:10 AM

5/18/05 (Week 1 of 8)

Wednesday - Back and Traps

Back
Warm up and Acclimation
Barbell Rows
Set 1 - 35 x 12
Set 2 - 35 x 10
Set 3 - 60 x 6
Set 4 - 70 x 3
Set 5 - 75 x 1

Pull-Ups
Set 1 - BW x 6
Set 2 - BW x 5
Set 3 - BW x 3
Lat Pull-Downs
Set 1 - 126 x 6
Set 2 - 126 x 6
Barbell Rows
Set 1 - 95 x 6
Set 2 - 95 x 6
Deadlifts
Set 1 - 290 x 5 PR + 5lbs
Set 2 - 290 x 4 PR + 5lbs

Traps
Acclimation
Barbell Shrugs
Set 1 - 140 x 1

Barbell Shrugs
Set 1 - 170 x 8 PR + 10lbs
Set 2 - 170 x 8 PR + 10lbs
Barbell Upright Rows
Set 1 - 70 x 6
Set 2 - 70 x 6

Workout Length: 72 minutes

Notes: I really slacked off in concentration the whole workout. This was most obvious during Pull-Ups. I had more in me. I've had much better workouts than this one in the past.

AYung · 05-20-2005, 04:40 AM

5/19/05 (Week 1 of 8)

Thursday - Shoulders and Calves

Shoulders
Warm-up and Acclimation - Seated Military Barbell Press
Set 1 - 35 x 12
Set 2 - 35 x 10
Set 3 - 60 x 6
Set 4 - 70 x 3
Set 5 - 75 x 1

Seated Military Barbell Press
Set 1 - 95 x 6
Set 2 - 95 x 5 PR + 1 reps
Set 3 - 95 x 4
Standing Side Lateral Dumbbell Raises
Set 1 - 25 x 6
Set 2 - 25 x 6
Set 3 - 25 x 6
Seated Bent-over Rear Lateral Dumbbell Raises
Set 1 - 15 x 6
Set 2 - 15 x 6

Calves
Warm-Up and Acclimation
Standing Stair Calf Raises
Set 1 - 30 x 10
Set 2 - 60 x 6
Set 3 - 70 x 3
Set 4 - 75 x 1

Standing Stair Calf Raises
Set 1 - 100 x 8 PR + 5lbs
Set 2 - 100 x 8 PR + 5lbs
Set 3 - 100 x 8 PR + 5lbs
Standing Stair Reverse Calf Raises
Set 1 - 90 x 8
Set 2 - 100 x 8 PR + 10lbs

Workout Length: 66 minutes

Notes: Today's Shoulders and Calves workout was a tough one. It could of been much better if I hadn't rested as much as I did. I was also distracted a lot during the Calves portion of this workout. Next workout will be much better.

AYung · 05-21-2005, 05:45 PM

5/20/05 (Week 1 of 8)

Friday - Biceps, Triceps and Forearms

Biceps
Warm-Up and Acclimation
Straight Bar Curls
Set 1 - 30 x 12
Set 2 - 30 x 10
Set 3 - 55 x 10
Set 4 - 65 x 3
Set 5 - 70 x 1

Straight Bar Curls
Set 1 - 85 x 6 PR + 5lbs
Set 2 - 85 x 5 PR + 5lbs
Set 3 - 85 x 4 PR + 5lbs
Alternating Dumbbell Curls
Set 1 - 35 x 6
Set 2 - 35 x 6
Curl Bar Curls
Set 1 - 80 x 5 PR + 1 rep

Triceps
Warm-Up and Acclimation
Close Grip Bench Press
Set 1 - 45 x 12
Set 2 - 70 x 6
Set 3 - 90 x 3
Set 4 - 100 x 1

Close Grip Bench Press
Set 1 - 120 x 6 PR + 1 rep
Set 2 - 120 x 6 PR + 1 rep
Set 3 - 120 x 6
Seated Triceps Extension
Set 1 - 60 x 6 PR + 1 rep
Set 2 - 60 x 6 PR + 1 rep
Cable Push-downs
Set 1 - 72 x 6

Forearms
Barbell Wrist Curls
Set 1 - 55 x 8 PR + 5lbs
Set 2 - 55 x 8 PR + 5lbs
Curl Bar Reverse Wrist Curls
Set 1 - 20 x 8
Set 2 - 25 x 7 PR + 5lbs

Workout Length: 69 minutes

Notes: I did better today than I thought I would do after waking up sick and only eating 2 meals pre workout. I impressed myself in some lifts by surpassing my workout goals. I can feel my triceps are getting stronger and better.

AYung · 05-21-2005, 05:48 PM

Week 1 Training Summary

This weeks training sessions were pretty intense and rewarding. I achieved a lot of my goals per session. My week started off smooth but ended not too great. I woke up sick on Friday morning and after every hour passed by, it got worse and worse. Now it's Saturday morning and it hasn't gotten any better. I hope this sickness won't linger onto Week 2 of 8.

AYung · 05-24-2005, 04:59 AM

5/23/05 (Week 2 of 8)

Monday - Chest and Abdominals

Chest
Warm-Up and Acclimation
Flat Barbell Bench Press
Set 1 - 50 x 12
Set 2 - 50 x 10
Set 3 - 90 x 6
Set 4 - 105 x 3
Set 5 - 120 x 1

Flat Barbell Bench Press
Set 1 - 140 x 6
Set 2 - 145 x 5 PR + 5lbs
Set 3 - 145 x 4 PR + 5lbs
Incline Barbell Bench Press
Set 1 - 130 x 5 PR + 1 rep
Set 2 - 130 x 4 PR + 1 rep
Decline Dumbbell Bench Press
Set 1 - 50 x 6
Set 2 - 50 x 6

Abdominals
Weighted Crunches
Set 1 - 50 x 12
Set 2 - 50 x 12
Set 3 - 45 x 12
Weighted Leg Raises
Set 1 - 15 x 12
Set 1 - 15 x 12

Workout Length: 55 minutes

Notes: Once again I surprised myself in how heavy I lifted. I was still sick today and only had 2 meals pre workout. I think the XPAND is working great. But, I was very unorganized today and was not concentrated at all. I'll have to correct this next workout.

AYung · 05-25-2005, 03:27 AM

5/24/05 (Week 2 of 8)

Tuesday - Legs

Quadraceps
Warm-Up and Acclimation
Squats
Set 1 - 50 x 12
Set 2 - 50 x 10
Set 3 - 135 x 6
Set 4 - 160 x 3
Set 5 - 175 x 1

Squats
Set 1 - 220 x 6 PR + 5lbs
Set 2 - 220 x 5 PR + 5lbs
Set 3 - 220 x 5 PR + 5lbs
Front Squats
Set 1 - 155 x 6 PR + 5lbs
Set 1 - 155 x 6 PR + 5lbs
Barbell Lunges
Set 1 - 105 x 6 PR + 5lbs

Hamstrings
Acclimation
Stiff Leg Deadlifts
Set 1 - 160 x 3
Set 2 - 185 x 1

Stiff Leg Deadlifts
Set 1 - 210 x 6 PR + 5lbs
Set 2 - 210 x 5 PR + 5lbs
Set 3 - 210 x 4 PR + 5lbs
Standing Leg Curls
Set 1 - 41 x 6
Set 2 - 41 x 6
Set 3 - 41 x 6

Workout Length: 66 minutes

Notes: I outdid last week's Legs workout in weight today. I surpassed many of my goals for this workout. I believe if I had gotten more sleep, I would have done better in the concentration and overall department.

AYung · 05-26-2005, 04:13 AM

5/25/05 (Week 2 of 8)

Wednesday - Back and Traps

Back
Warm up and Acclimation
Lat Pull-downs
Set 1 - 44 x 12
Set 2 - 44 x 10
Set 3 - 72 x 6
Set 4 - 95 x 3
Set 5 - 103 x 1

Pull-Ups
Set 1 - BW x 6
Set 2 - BW x 5
Set 3 - BW x 5
Lat Pull-Downs
Set 1 - 131 x 6 PR + 5lbs
Set 2 - 131 x 6 PR + 5lbs
Barbell Rows
Set 1 - 100 x 6
Set 2 - 100 x 6
Deadlifts
Set 1 - 290 x 6 PR + 1 rep
Set 2 - 290 x 5 PR + 1 rep

Traps
Acclimation
Barbell Shrugs
Set 1 - 130 x 1

Barbell Shrugs
Set 1 - 175 x 8 PR + 5lbs
Set 2 - 175 x 6 PR + 5lbs
Barbell Upright Rows
Set 1 - 75 x 6 PR + 5lbs
Set 2 - 75 x 6 PR + 5lbs

Workout Length: 77 minutes

Notes: The start of today's Back and Traps workout was much more successful than the end. I lost most of my concentration after my deadlifts. It's time to do them last again. Today's workout also lasted ridiculously long.

AYung · 05-27-2005, 01:23 AM

5/26/05 (Week 2 of 8)

Thursday - Shoulders and Calves

Shoulders
Warm-up and Acclimation - Seated Military Barbell Press
Set 1 - 35 x 12
Set 2 - 35 x 10
Set 3 - 60 x 6
Set 4 - 70 x 3
Set 5 - 75 x 1

Seated Military Barbell Press
Set 1 - 95 x 6
Set 2 - 95 x 5
Set 3 - 95 x 5 PR + 1 rep
Standing Side Lateral Dumbbell Raises
Set 1 - 30 x 6 PR + 5lbs
Set 2 - 30 x 5 PR + 5lbs
Set 3 - 30 x 4 PR + 5lbs
Seated Bent-over Rear Lateral Dumbbell Raises
Set 1 - 15 x 6
Set 2 - 15 x 6

Calves
Warm-Up and Acclimation
Standing Stair Calf Raises
Set 1 - 30 x 10
Set 2 - 60 x 6
Set 3 - 70 x 3
Set 4 - 75 x 1

Standing Stair Calf Raises
Set 1 - 105 x 8 PR + 5lbs
Set 2 - 105 x 8 PR + 5lbs
Set 3 - 105 x 8 PR + 5lbs
Standing Stair Reverse Calf Raises
Set 1 - 105 x 8 PR + 5lbs
Set 2 - 105 x 8 PR + 5lbs

Workout Length: 60 minutes

Notes: Today's Shoulders and Calves workout was effective and at the same time, fairly difficult. I reduced rest time between sets this workout, which in the end helped shorten my workout length. I stil feel that the session was too long though.

AYung · 05-29-2005, 04:29 AM

5/27/05 (Week 2 of 8)

Friday - Biceps, Triceps and Forearms

Biceps
Warm-Up and Acclimation
Straight Bar Curls
Set 1 - 30 x 12
Set 2 - 55 x 6
Set 3 - 65 x 3
Set 4 - 70 x 1

Straight Bar Curls
Set 1 - 85 x 6
Set 2 - 85 x 5
Set 3 - 85 x 5 PR + 1 rep
Alternating Dumbbell Curls
Set 1 - 35 x 6
Set 2 - 35 x 6
Curl Bar Curls
Set 1 - 80 x 6 PR + 1 rep

Triceps
Warm-Up and Acclimation
Close Grip Bench Press
Set 1 - 70 x 6
Set 2 - 90 x 3
Set 3 - 100 x 1

Close Grip Bench Press
Set 1 - 125 x 6 PR + 5lbs
Set 2 - 125 x 6 PR + 5lbs
Set 3 - 125 x 6 PR + 5lbs
Seated Triceps Extension
Set 1 - 65 x 5 PR + 5lbs
Set 2 - 65 x 5 PR + 5lbs
Cable Push-downs
Set 1 - 77 x 6 PR + 5lbs

Forearms
Barbell Wrist Curls
Set 1 - 55 x 8
Set 2 - 55 x 8
Curl Bar Reverse Wrist Curls
Set 1 - 25 x 8 PR + 1 rep
Set 2 - 25 x 8 PR + 1 rep

Workout Length: 62 minutes

Notes: A very strong Biceps, Triceps and Forearms workout today. I woek up pretty late and only had two meals prior to this session. I achieved all of my goals and even surpassed a few of them today. I felt stronger in most the lifts, definately a good thing. Overall, an excellent way to end the week.

05-16-2005, 03:45 AM	#1
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,280 Recipes: 0 Rep Power: 41	AYung's Training Log Background I started lifted weights back in the summer of 2003. I used to follow workouts from magazines and had no knowledge whatsoever of this sport. I did these hardcore workouts that showed no results due to overtraining. I started bulking back in May weighing 116lbs. I decided to start bodybuilding on May 17, 2004. That is also when I started the program Max-OT. I still had very little knowledge at this point. I read more articles and learned a lot more by September. I have started doing Max-OT correctly only in mid-August. I have also only started to do Squats back on September. From September to now, I have experienced great gains of size and strength from the Max-OT program. This season will be dedicated to building a lot more mass and strength. Current Max Lifts Max Lifts recorded on Sunday 5/15/05. I will update my max lifts at the end of every Max-OT cycle. Biceps Barbell Curls: 85 x 6 Curl Bar Curls: 80 x 4 Dumbbell Curls: 35 x 6 Back Barbell Rows: 95 x 6 Barbell Shrugs: 160 x 8 Deadlifts: 285 x 6 Lat Pull-downs: 126 x 6 Calves Standing Stair Calf Raises: 95 x 8 Seated Stair Calf Raises: 110 x 8 Chest Barbell Bench Press: 140 x 6 Incline Barbell Bench Press: 130 x 4 Dumbbell Bench Press: 60 x 4 Incline Dumbbell Bench Press: 55 x 4 Weighted Dips: 35 x 5 Shoulders Military Barbell Press: 95 x 6 Seated Dumbbell Press: 50 x 4 Standing Side Lateral Dumbbell Raises: 25 x 6 Seated Bent-over Rear Lateral Dumbbell Raises: 15 x 6 Thighs Barbell Front Squat: 145 x 6 Barbell Squat: 210 x 6 Stiff-Leg Deadlifts: 205 x 6 Triceps Close Grip Bench Press: 120 x 5 Seated Tricep Extensions: 60 x 5 Cable Push-downs: 72 x 6 Current Measurements Measurements taken on Sunday 5/15/05. I will update my measurements at the end of every Max-OT cycle. Arms: Right - 13.25", Left - 13.25" Forearms: Right - 11.5", Left - 11.5" Chest: 39.25" Waist: 33" Thighs: Right - 22.5", Left - 22.5" Calves: Right - 13.5", Left - 13.5" Weight: 148lbs Goals - Max Lifts These are my long term goals that I hope to achieve by December 31, 2005. Biceps Barbell Curls: 100 x 6 Curl Bar Curls: 100 x 6 Dumbbell Curls: 50 x 6 Back Barbell Rows: 135 x 6 Barbell Shrugs: 225 x 8 Deadlifts: 325 x 6 Lat Pull-downs: 150 x 6 Calves Standing Stair Calf Raises: 135 x 8 Seated Stair Calf Raises: 175 x 8 Chest Barbell Bench Press: 160 x 6 Incline Barbell Bench Press: 145 x 6 Dumbbell Bench Press: 70 x 6 Incline Dumbbell Bench Press: 65 x 6 Weighted Dips: 45 x 6 Shoulders Military Barbell Press: 115 x 6 Seated Dumbbell Press: 60 x 6 Standing Side Lateral Dumbbell Raises: 35 x 6 Seated Bent-over Rear Lateral Dumbbell Raises: 25 x 6 Thighs Barbell Front Squat: 185 x 6 Barbell Squat: 245 x 6 Stiff-Leg Deadlifts: 245 x 6 Triceps Close Grip Bench Press: 145 x 6 Seated Tricep Extensions: 80 x 6 Cable Push-downs: 85 x 6 Goals - Measurements These are my long term goals that I hope to achieve by December 31, 2005. Arms: Right - 13.75", Left - 13.75" Forearms: Right - 12.25", Left - 12.25" Chest: 41" Waist: 31" Thighs: Right - 23.5", Left - 23.5" Calves: Right - 14.5", Left - 14.5" Weight: 155lbs Notes -All pictures will be taken with my webcam. Please excuse the quality of the pictures, as you all know how bad webcams can be. -If my lifts or measurements have increased, they will be highlighted in red. -I hope you guys enjoy this journal as much as I will. "To accomplish great things, we must not only act, but also dream; not only plan, but also believe." __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

05-16-2005, 10:00 PM	#2
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,280 Recipes: 0 Rep Power: 41	Routine This is the Max-OT Training Routine that I have scheduled for: May 16, 2005 Through July 8, 2005 Sunday - Rest Monday - Chest and Abdominals Tuesday - Legs Wednesday - Back and Traps Thursday - Shoulders and Calves Friday - Biceps, Triceps and Forearms Saturday - Rest __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

05-17-2005, 02:21 AM	#3
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,280 Recipes: 0 Rep Power: 41	5/16/05 (Week 1 of 8) Monday - Chest and Abdominals Chest Warm-Up and Acclimation Flat Barbell Bench Press Set 1 - 40 x 12 Set 2 - 40 x 10 Set 3 - 85 x 6 Set 4 - 110 x 3 Set 5 - 120 x 1 Flat Barbell Bench Press Set 1 - 140 x 6 Set 2 - 140 x 6 PR + 1 rep Set 3 - 140 x 5 Incline Barbell Bench Press Set 1 - 130 x 4 Set 2 - 130 x 3 Decline Barbell Bench Press Set 1 - 120 x 6 PR + 5lbs Set 2 - 120 x 6 PR + 5lbs Abdominals Acclimation Weighted Crunches Set 1 - 25 x 3 Set 2 - 35 x 1 Weighted Crunches Set 1 - 45 x 12 PR + 4 reps Set 2 - 45 x 12 PR + 2 reps Set 3 - 55 x 12 PR + 10lbs Weighted Leg Raises Set 1 - 15 x 12 PR + 5lbs Set 1 - 15 x 12 PR + 5lbs Workout Length: 44 minutes Notes: A very good Chest and Abdominals workout today. I achieved most of my goals. Next week I will lower the weight on Incline Barbell Bench Presses to achieve more reps. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

05-18-2005, 03:36 AM	#4
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,280 Recipes: 0 Rep Power: 41	5/17/05 (Week 1 of 8) Tuesday - Legs Quadraceps Warm-Up and Acclimation Squats Set 1 - 40 x 12 Set 2 - 40 x 10 Set 3 - 145 x 6 Set 4 - 170 x 3 Set 5 - 190 x 1 Squats Set 1 - 215 x 6 PR + 5lbs Set 2 - 215 x 6 PR + 5lbs Set 3 - 215 x 6 PR + 5lbs Front Squats Set 1 - 150 x 6 PR + 5lbs Set 1 - 150 x 5 PR + 5lbs Barbell Lunges Set 1 - 100 x 6 Hamstrings Acclimation Stiff Leg Deadlifts Set 1 - 150 x 3 Set 2 - 175 x 1 Stiff Leg Deadlifts Set 1 - 205 x 6 PR + 5lbs Set 2 - 205 x 6 PR + 1 reps Set 3 - 205 x 5 Standing Leg Curls Set 1 - 41 x 6 Set 2 - 41 x 6 Set 3 - 41 x 6 Workout Length: 52 minutes Notes: A very tough, intense and brutal Leg's workout today. Having nearly fainted and pewked plenty of times, I can honestly say that this was one of my best leg workouts ever. My concentration was not too huge but I still lifted with the utmost intensity that I could bring out. A very nice workout to add to the first week. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

05-19-2005, 05:10 AM	#5
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,280 Recipes: 0 Rep Power: 41	Thanks, i'll check yours out when I get the time. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

05-20-2005, 04:40 AM	#7
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,280 Recipes: 0 Rep Power: 41	5/19/05 (Week 1 of 8) Thursday - Shoulders and Calves Shoulders Warm-up and Acclimation - Seated Military Barbell Press Set 1 - 35 x 12 Set 2 - 35 x 10 Set 3 - 60 x 6 Set 4 - 70 x 3 Set 5 - 75 x 1 Seated Military Barbell Press Set 1 - 95 x 6 Set 2 - 95 x 5 PR + 1 reps Set 3 - 95 x 4 Standing Side Lateral Dumbbell Raises Set 1 - 25 x 6 Set 2 - 25 x 6 Set 3 - 25 x 6 Seated Bent-over Rear Lateral Dumbbell Raises Set 1 - 15 x 6 Set 2 - 15 x 6 Calves Warm-Up and Acclimation Standing Stair Calf Raises Set 1 - 30 x 10 Set 2 - 60 x 6 Set 3 - 70 x 3 Set 4 - 75 x 1 Standing Stair Calf Raises Set 1 - 100 x 8 PR + 5lbs Set 2 - 100 x 8 PR + 5lbs Set 3 - 100 x 8 PR + 5lbs Standing Stair Reverse Calf Raises Set 1 - 90 x 8 Set 2 - 100 x 8 PR + 10lbs Workout Length: 66 minutes Notes: Today's Shoulders and Calves workout was a tough one. It could of been much better if I hadn't rested as much as I did. I was also distracted a lot during the Calves portion of this workout. Next workout will be much better. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered. Last edited by AYung : 06-14-2005 at 05:32 PM.

05-21-2005, 05:45 PM	#8
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,280 Recipes: 0 Rep Power: 41	5/20/05 (Week 1 of 8) Friday - Biceps, Triceps and Forearms Biceps Warm-Up and Acclimation Straight Bar Curls Set 1 - 30 x 12 Set 2 - 30 x 10 Set 3 - 55 x 10 Set 4 - 65 x 3 Set 5 - 70 x 1 Straight Bar Curls Set 1 - 85 x 6 PR + 5lbs Set 2 - 85 x 5 PR + 5lbs Set 3 - 85 x 4 PR + 5lbs Alternating Dumbbell Curls Set 1 - 35 x 6 Set 2 - 35 x 6 Curl Bar Curls Set 1 - 80 x 5 PR + 1 rep Triceps Warm-Up and Acclimation Close Grip Bench Press Set 1 - 45 x 12 Set 2 - 70 x 6 Set 3 - 90 x 3 Set 4 - 100 x 1 Close Grip Bench Press Set 1 - 120 x 6 PR + 1 rep Set 2 - 120 x 6 PR + 1 rep Set 3 - 120 x 6 Seated Triceps Extension Set 1 - 60 x 6 PR + 1 rep Set 2 - 60 x 6 PR + 1 rep Cable Push-downs Set 1 - 72 x 6 Forearms Barbell Wrist Curls Set 1 - 55 x 8 PR + 5lbs Set 2 - 55 x 8 PR + 5lbs Curl Bar Reverse Wrist Curls Set 1 - 20 x 8 Set 2 - 25 x 7 PR + 5lbs Workout Length: 69 minutes Notes: I did better today than I thought I would do after waking up sick and only eating 2 meals pre workout. I impressed myself in some lifts by surpassing my workout goals. I can feel my triceps are getting stronger and better. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

05-21-2005, 05:48 PM	#9
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,280 Recipes: 0 Rep Power: 41	Week 1 Training Summary This weeks training sessions were pretty intense and rewarding. I achieved a lot of my goals per session. My week started off smooth but ended not too great. I woke up sick on Friday morning and after every hour passed by, it got worse and worse. Now it's Saturday morning and it hasn't gotten any better. I hope this sickness won't linger onto Week 2 of 8. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.