Max´s Log

[Maxmonzter]

Are you making gains with the power part of your routine Max?

yep i would say so

 

[Maxmonzter]

wow i miss the gym :s , i just took a week off ready to hit the weight again

 

[Maxmonzter]

today i did power upper

bb bench press:
-80kg 5 reps
-90kg 5 reps
-85kg reps

bb rows:
-80kg 5 reps
-90kg 5 reps
-100kg 5 reps

shoulder press rear in smith´s:
-50kg 5 reps
-60kg 5 reps
-70kg 4 reps

db shrugs:
-45kg 5 reps
-42kg 5 reps
-40kg 5 reps

 

[Maxmonzter]

today i did power lower:

bb squats atg:
-90kg 5 reps....enough weight to go low enough
-90kg 5 reps
-90kg 5 reps
i rather lift a little lighter then going heavy and going not even parallel

stiff leg deadz:
-100kg 5 reps
-100kg 5 reps
-100kg 5 reps

standing calf raises 6 sets 8 reps

 

[Bulkboy]

solid session, straight to the point and basic im glad ur going atg max, im more impressed by a guy doing 2 plates deep than seeing a guy doing 4 plates quarter squats. just keep ur form in check and work up again in weight, theres no hurry, its a learning process.

 

[Maxmonzter]

today was volume shoulders,arms

rear bb shoulder press in smith´s:
-40kg 15 reps
-50kg 12 reps
-55kg 12 reps
-55kg 12 reps

db laterals:
-7kg 12 reps
-8kg 12 reps
-9kg 12 reps
-10kg 12 reps

db rear laterals:
-6kg 12 reps
-7kg 12 reps
-8kg 12 reps
-9kg 12 reps

db shrugs:
-25kg 12 reps
-27kg 12 reps
-30kg 10 reps
-32kg 10 reps

bb curls:
-4 sets 30kg 10 reps

seated db hammer curls:
-4 sets 12kg 8 reps. first set was 12 reps

standing cable curls-4 sets 15kg 12 reps

one arm db extension:
-4 sets 10kg 12 reps

cable extensions
-25kg 12 reps
-30kg 12 reps
-35kg 12 reps
-35kg 12 reps

e-z bar tricep extension:
-4 sets 25kg 8 reps

it was kinda fast workout i had 1 hour to get it done so i could shower after the session but i´ll deff be really sore tomorrow cuz my legs are pretty darn sore right now

 

[PrinceVegeta]

Nice sessions man

 

[Bulkboy]

good work, tons of volume there max id like to see u go heavier in the smith press though, put some more weight on and do less reps;D

 

[Maxmonzter]

good work, tons of volume there max id like to see u go heavier in the smith press though, put some more weight on and do less reps;D

sounds about right, i should just finish with 8 reps or some like that

 

[Maxmonzter]

today i did chest,back

incline machine press:
-60kg 12 reps
-65kg 12 reps
-70kg 10 reps
-75kg 10 reps

db flat press:
-22kg 12 reps
-25kg 12 reps
-27kg 12 reps

cable crossover 4 sets

bb rows:
-50kg 12 reps
-60kg 10 reps
-70kg 10 reps

pulldown underhand grip
-50kg 12 reps
-55kg 10 reps
-60kg 10 reps

db rows:
-22kg 10 reps
-25kg 10 reps
-27kg 10 reps

wasn´t a good workout, my mind wasn´t in there, i just wanted to be somewhere else must be the sun

 

[pGhi]

Great incline machine presses! Incline's are so damn hard! Atleast for me

 

[Maxmonzter]

today i went back to the roots

bb squats atg:
-90kg 6 reps
-100kg 5 reps
-100kg 5 reps

leg press:
-180kg 6 reps
-190kg 5 reps

stiff leg deadz:
-2 sets 100kg 6 reps

standing calfs:
-130kg 8 reps
-140kg 8 reps
-150kg 8 reps

 

[ironheart]

solid session there maxi.. and those SL deads are heavy. keep it up man.

 

[Maxmonzter]

today waz arms

db curls:
-20kg 6 reps
-22kg 5 reps
-25kg 4 reps

e-z bar curls:
-30kg 6 reps
-40kg 6 reps

cable curls:
-60kg 6 reps

pushdowns:
-40kg 6 reps
-40kg 5 reps
-45kg 4 reps

lying e-z bar extension:
-30kg 6 reps
-30kg 6 reps

one arm db extension:
-17,5kg 4 reps

 

[PrinceVegeta]

Strong arm session man, those DB curls are awesome! keep on pumping!!

 

[Maxmonzter]

today was shoulders

bb rear shoulder press in smith´s:
-60kg 6 reps
-70kg 5 reps
-80kg 1 1/2 rep
-60kg 4 reps since i couldn´t do a full set with 80

db laterals:
-15kg 6 reps kinda cheated on this one so im not ready for this weight yet
-12kg 6 reps better form

db rear laterals:
-15kg 6 reps
-17kg 6 reps
-20kg 6 reps

bb shrugs:
-100kg 6 reps
-110kg 6 reps
-120kg 6 reps

this workout i waz listening to disturbed

 

[Maxmonzter]

today i did legs:

leg press: wide stance
-180kg 6 reps
-190kg 5 reps
-200kg 5 reps

squat in smiths´s, powerlifting girl in the squat rack
-100kg 6 reps
-100kg 6 reps

db stiff leg deadz: still the same powerlifting girl in squat rack
-3 sets of 40kg 6 reps

standing calf raises:
-130kg 8 reps
-140kg 8 reps
-150kg 8 reps

later i´ll post how i´ve been eating

 

[Bulkboy]

nice leg session max nice leg pressing

 

[Maxmonzter]

usually my diet has been this the past 4 weeks:

meal 1:
8 oz orange juice
1 bagel
2 rice cakes
10 large eggwhites

meal 2:
7 oz potato
1/2 cup broccoli
8 oz chicken breast

meal 3:
2 slice bread
1 large apple
8 egg whites
1 whole egg

meal 4:
3 oz cream of rice cereal
1 banana
2 scoops whey protein powder

meal 5:
6 oz yam
8,5 oz white fish

meal 6:
1 cup rice
1/2 cup zucchini
6 oz chicken breast

the past 2 weeks i´ve skipped meal 5&6 and had a pizza cuz i´ve been lazy and not cook, but also i´ve had my share of candy during weekends, during weekends too i´ve had a hard time getting those meals in but usually i get the protein in but not the carbs. but i´ll say this my eating has improved alot, in my log i will be honest about what i eat

 

[miamiracing]

training looks good. powerlifting girls are always sexy