A1. Military Press
5, 5, 5, 5, 5 @ 90, 90, 90, 85, 85 lbs
A2. Incline Lateral Raise
5, 5, 5, 5, 5 @ 25 lbs
B1. Alternating DB Shoulder Press
5, 5, 5, 5, 5 @ 50 lbs
B2. Front Raise
5, 5, 5, 5, 5 @ 25 lbs
C1. Incline Lying DB Row to Neck
5, 5, 5, 5, 4 @ 60 lbs each DB
C2. Incline Rear Delt Raise
5, 5, 5, 5, 3 @ 25 lbs each DB (Slow Tempo)
All my lifts went up. Today was a very odd day for me. I’m seeing gains on all my workouts. But sometimes… Uhm, how could i explain it… I feel i have more in me. I for one know i leave nothing at the gym each time i go, i always do my best, my mind never breaks until my body just tells me to stop. It’s just at moments like these that i think “Damn, could i have done more?”. Rest days are terrible like that, when you’re so hyped up you can barely wait for it to be next morning.
So this is why i’m formally suspending OVT. I have no doubts in my mind it is a great program, but it does not meet my needs. And my needs at this moments are very odd ones indeed. I realized i don’t give much of a damn about my poundage, or isometric ballistic vertical momentum or whatever. I just want to lift, lift heavy, lift as often as possible. It’s just those moments where all my so-called teenage angst boils away and i need more of that, i need this or otherwise i will lose my mind. My life is a mess, everything has changed and is alien to me. I am faced with threats and challenges so overwhelming it’s a wonder i haven’t buckled yet. My mind is strong, and i want my body to be strong, as well. The weight room is one of the only places where i can truly feel i am worth something, when the sweat dribbles down my forehead and hits the ground. I love that, i love the pump, i love the results, i love the driven, confident person it has made me.
No more fooling around. No more waking up at middday, skipping workouts or junk food. This is serious now. I will not waste my time seeing potential progress gone to waste for things like ‘insufficient protein’ and ‘catabolic meltdown’. I will deposit my utmost effort into this, this means no skipping workouts, pushing my pain barriers to levels i had never experienced, pushing my mind to its limits. No skipping meals, i will now prepare all my meals in advance, eat with professional timing, do everything right. I will NOT waste my time. Well for those 3 guys that managed to get this far into my long-winded post that are probably asking themselves why the hell am i writing this, i just want to make myself publicly accountable. As of now i am starting this new program. If anyone reads this, i would enormously thank any tweaks and suggestions that might better adjust the program to my needs.
Workout #1 will be done on Monday/Wednesday/Friday.
And will train the following bodyparts
Workout #2 will be done on Tuesday/Thursday/Saturday
Abdominals every day
Barbell Bench Press - 4 sets: 1 set of 15 rep warm-up and
stripping method on last two sets
Barbell Incline Bench press - Same as above
DB Flys - 3 sets (10, 8, 6)
Weighted Dips - 3 sets (15, 10, 8)
Pullovers - 3 sets of 15 reps
Chin-Ups 4 sets - 10 reps minimum
Close-Grip Chins 4 sets - 10 reps minimum
T-Bar Rows 4 sets
Barbell Rows 4 sets
Squats 5 sets
Front Squats 4 sets
Hack Squats 3 sets
Leg Curls 4 sets
Straight Leg Deadlift 3 sets
Donkey Calf Raises 4 sets
Standing Calf Raises 4 sets
Crunches 3 sets of 25
Bent-Over Twists 100 reps each side
Machine Crunches 3 sets of 25 reps
Crunches 50 reps
Alright. I’m tired, i’ll write down Workout #2 tomorrow. Alarm clock set. Writing all that down, sure seems like a lot. Again any help would be appreciated.