November, 11th, 2004 Thursday(11:37pm....)

slept till quite late today, around 10. had 3 meals before i left home for gym at 2. pumpin' shoulders today. my favourite day. i used to prioritise my shoulders meaning i pump them 2 times a week. no such thing as one heavy day and one light day, all was done by the heavy shit. now, i do it the smart way rather than the hard way, that is, to train the max-ot way, and i'm still holding all my shoulders' mass. thank god for the guy who invented max-ot workouts. max-ot isn't that really easy to understand, let alone pratice. some fucking jokers tot it sounds good but not possible as it will come to a halt at some point of time. use your brain, i'm not saying every workout weights MUST increase, i said try to. the key is to pump weights to your max limit of no less than 4reps and not more than 6reps...oh sure, i forgot that he is just some powerlifting joker and would never understand the complexity of bodybuilding. it is as simple as eat, train, sleep. but it is just as complex, assclown.

Delts

Smith military presses - Warm up sets - 1 x 10 @ 88lbs
Working sets - 1 x 6 @ 154lbs; 2 x 5 @ 176lbs
(use smith cuz multi purpose rack was occupied)

Dumbell laterals - 2 x 6 @ 49.5lbs; 1 x 6 @ 44lbs

Rear laterals - 1 x 6 @ 49.5lbs

Machine shoulder press - 1 x 10 @ full stack, added this to really get the blood into the delts

Traps

Smith upright rows - 1 x 7 @ 88lbs; 2 x 6 @ 132lbs
(the damn rack was still occupied...)

Smith shrugs - 2 x 7 @ 242lbs

Smith behind the back shrugs - 2 x 6 @ 352lbs

Down & up-the -rack shrugs - 27.5kg dumbells 12reps, 25kg 12reps, 22.5 12 reps and up again.

Training time: 55mins

Max-OT cardio: recumbent bike, 16mins, 386calories burned.