OVT :0uch:

[Euro-Man]

I started the optimized volume training from t-nation yesterday. It's an 8 week, broken up in two four week blocks.

Last night I did chest and back - basically 4 "sets" of 2 exercises each. YOu do a bench press, and then without resting you do some flies.. .then you rest and do it again.

:0uch:

That was exhausting as fok. :wired:

[Wraab Wall]

either you are doing it wrong or can't explain it very well comrade.

5/5 superset x2 for each body part.

and I started it a few weeks ago. :barf:

[Simmster]

^^^ :mhihi:

Yes, it is the hurt. I'm waiting for my shoulder to heal so I can get back into it.

[Euro-Man]

can't explain it very well comrade.
:


That's it. :mhihi:

I do bench press of 5 reps, then go directly to flys for 5 reps.
Then two minute break.
Repeat for 5 times.

Then go to incline - same shit. etc. etc.

[Euro-Man]

it's tough to go workout after work @ 6pm. :(
I hope I snap back into my routine again.

[Wraab Wall]

:hug:

[Euro-Man]

thanks wobby. :hug:

I went home last night and took a nap. :lol: Then at 8pm I felt like going to the gym, so it all worked out fine.


:idea: I'll do this more often.. :mhihi: On a side note - 2 types of deadlifts + squats + lunges in one day -> :snipe:

[Euro-Man]

It's arm day today. :wired:

[Weezy]

we need more pictures of your progress....

:hay:

[Euro-Man]

what progress? :lol: I've just gotten back after 2-3 week break. :0uch: :run:

This shit is gay.

[Wraab Wall]

you are so hawt odor

[Euro-Man]

you are so hawt odor

:gheyfight: Would it impress you if I told you you're the first indian I've had my eye on? :mhihi:

[Simmster]

How long is it taking you to complete one session of this OVT program, guys?

[Wraab Wall]

~ 1 hr.

45 mins for delts though

[Wraab Wall]

yesterday someone on the elevator asked me if I competed. I'm fat. :wtf: :lol:

[Euro-Man]

~ 1 hr.

45 mins for delts though


Yeah, it seems some days are a bit longer and some shorter. The leg and back day -> 1:15 min. Freakin deadlifts and squats :uhh:

[Euro-Man]

yesterday someone on the elevator asked me if I competed. I'm fat. :wtf: :lol:


You're competing for my heart! :hay:

[Wraab Wall]

Yeah, it seems some days are a bit longer and some shorter. The leg and back day -> 1:15 min. Freakin deadlifts and squats :uhh:


I'm knocking out the chest back day in 1 hour - with a workout partner. What the hell you doing comrade? :sqnteek:

[Euro-Man]

I'm knocking out the chest back day in 1 hour - with a workout partner. What the hell you doing comrade? :sqnteek:


I was talking about the leg / back. sorry for teh confoocius, me no brain work today. :o

[Wraab Wall]

I was talking about the leg / back. sorry for teh confoocius, me no brain work today. :o


huh?

there is no leg/back day? :uhh:

[Euro-Man]

huh?

there is no leg/back day? :uhh:


Lower back? :sqnteek: I definatelly have a day where you do squats / lunges + romanian and sumo deadlifts. :o

[Wraab Wall]

meh - I guess so. it's still a leg day to me. :o

[Euro-Man]

It's called the leg day on the sheet, sorry. Anyway, I do have some questions...

what are these:

Alternate dumbbell shoulder press
Incline lateral raise
1-leg back extension

I looked on google and nothing. :dunno:

[Wraab Wall]

It's called the leg day on the sheet, sorry. Anyway, I do have some questions...

what are these:

Alternate dumbbell shoulder press
Incline lateral raise
1-leg back extension

I looked on google and nothing. :dunno:


alt DB press - military press, but you are just doing it one side at a time and alternating. you would keep the none working arm at the bottom of the move while the other one is working.

inc lat raise - same as side raise, but you do them seated on a inc. bench

1-leg back - http://www.t-nation.com/readTopic.do;jsessionid=23CDC8D57AB1650B37BDB82C1A B074E9.hydra?id=459279


that 1 leg back is a real PITA - its an advanced move and I would play with it first before really trying it. substitute in a good ham/butt move for the time being.

[Rabid Ocelot]

I deserve a DQ Blizzard for my hectic morning. :(

[Euro-Man]

that 1 leg back is a real PITA - its an advanced move and I would play with it first before really trying it. substitute in a good ham/butt move for the time being.


thanks wraab! :hug:

What would you say is a good ham/butt move? :fitnesszero:

[Wraab Wall]

maybe some reverse lunges? it'll hit the quads a little, but that's no big deal.

[Euro-Man]

:wired: ok. my ass is sore, and not from the jakuzzi, either.

[Simmster]

Yeah, it's a solid hour. Hard to do at work. If I break up the body parts I can usually do a double-split at work. It's easier to be gone for two 45-minute workouts rather than almost an hour and a half.

[Simmster]

:wired: ok. my ass is sore, and not from the jakuzzi, either.

Sorry about that.

[Euro-Man]

Yeah, it's a solid hour. Hard to do at work. If I break up the body parts I can usually do a double-split at work. It's easier to be gone for two 45-minute workouts rather than almost an hour and a half.


:0uch: tell me about it. I'm in the gym at 8pm now. :uhh: :snipe:

[Wraab Wall]

my legs are toast from OVT on saturday.

and Odie - I did those 1 leg back ext on a hyper extension "bench" - be better on a roman chair, but it worked. :0uch:

[mffdvr]

be better on a roman chair
"I AM SPARTACUS!" :gheylaugh

[Simmster]

my legs are toast from OVT on saturday.

and Odie - I did those 1 leg back ext on a hyper extension "bench" - be better on a roman chair, but it worked. :0uch:

I think my leg moves a total of 4 inches on those. :mhihi:
Roman chair is def. better. Just make sure your junk is tucked.

[Euro-Man]

I use my junk as support.

I've never sweat like I sweat during OVT. :lol: Freakin soaked. :0uch:

[Wraab Wall]

I've never sweat like I sweat during OVT. :lol: Freakin soaked. :0uch:

:werd:

It's even worse now that I cut off all my hair. :uhh:

[Euro-Man]

:werd:

It's even worse now that I cut off all my hair. :uhh:


You want look like balki, yes? :naughty:

[Euro-Man]

fok. I didn't, but today was close -> :barf:

Friggin leg day. :uhh:

[Simmster]

I'll find out when I can start this back up on friday. I'm looking forward to hitting it hard. I need to make a new sheet so I can keep track of things according to this routine.

[Euro-Man]

oh great, now i have to fly out to leominster in a week. :uhh: right in the middle of the program. :mad:

[Masshole]

oh great, now i have to fly out to leominster in a week. :uhh: right in the middle of the program. :mad:

:wavey: haha

[Euro-Man]

:wavey:

How far are you?