{"id":190,"date":"2008-07-05T04:30:55","date_gmt":"2008-07-05T02:30:55","guid":{"rendered":"http:\/\/blog.ultimatefatburner.com\/wordpress\/max-ot-week-1\/"},"modified":"2014-06-23T16:31:17","modified_gmt":"2014-06-23T20:31:17","slug":"max-ot-week-1","status":"publish","type":"post","link":"https:\/\/www.ultimatefatburner.com\/ufb-blog\/max-ot-week-1\/","title":{"rendered":"Max OT &#8211; Week 1"},"content":{"rendered":"<p>The first week of the AST program was pretty basic&#8230;but nonetheless challenging.\u00a0 The routine looked like this:<\/p>\n<ul>\n<li><strong>Monday:<\/strong> Squats, Leg Press, Stiff-Legged Deadlifts, Standing Machine Calf Raises, Leg Press Calf Raises<\/li>\n<li><strong>Tuesday:<\/strong> Straight Bar Curls, Alternating Dumbbell Curls, Cable Curls, Cable Pushdowns, Lying Tricep Extensions, Dumbbell Kickbacks, Barbell Wrist Curls, Dumbbell Wrist Curls, Weighted Leg Raises, Cable Rope Crunches, Weighted Crunches<\/li>\n<li><strong>Wednesday:<\/strong> Barbell Military Press, Seated Dumbbell Press, Standing Side Lateral Raises, Barbell Shrugs, Upright Rows<\/li>\n<li><strong>Thursday:<\/strong> Lat Pulldowns, Seated Cable Rows, Good Mornings, Weighted Hyperextensions<\/li>\n<li><strong>Friday:<\/strong> Flat Barbell Bench Press, Incline Dumbbell Bench Press, Weighted Dips<\/li>\n<\/ul>\n<p>This didn&#8217;t look too formidable to me up front, although it was pretty grueling in practice, thanks to going to failure between 4 &#8211; 6 reps on every set.\u00a0 Like today was chest day&#8230;normally, I can knock out 3 sets of 8 dips, with\u00a0an added 30 pounds on the belt.\u00a0 But after going all out on the two bench press exercises, I could barely manage the prescribed two sets of dips wearing a 25 pound plate (5 reps\u00a0each set).\u00a0<\/p>\n<p>I haven&#8217;t trained like this in a long time.\u00a0 Sure, I&#8217;ve had 5 x 5&#8217;s and 6 x 6&#8217;s in my programs for certain exercises\/muscle groups, but it&#8217;s been aaaaaages since I&#8217;ve done an entire workout routine using\u00a0that\u00a0sort of rep range\u00a0exclusively.\u00a0 In addition, it&#8217;s also been a long time since I&#8217;ve done a full-fledged shoulder workout.\u00a0 There isn&#8217;t anything wrong with my shoulders (knock on wood!), but a) I&#8217;ve done a lot of indirect shoulder work via other exercises, and b) my shoulders are already pretty well developed &#8211; as can be seen in the pic.\u00a0 But we&#8217;ll see how it goes&#8230;I think it&#8217;s going to be good for me. \ud83d\ude09<\/p>\n<p>No more weights until Monday.\u00a0 I&#8217;ll do some cardio tomorrow (intervals)\u00a0and knock off completely on Sunday.\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The first week of the AST program was pretty basic&#8230;but nonetheless challenging.\u00a0 The routine looked like this: Monday: Squats, Leg Press, Stiff-Legged Deadlifts, Standing Machine Calf Raises, Leg [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[11,28],"tags":[167,1847,1077,1773],"_links":{"self":[{"href":"https:\/\/www.ultimatefatburner.com\/ufb-blog\/wp-json\/wp\/v2\/posts\/190"}],"collection":[{"href":"https:\/\/www.ultimatefatburner.com\/ufb-blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.ultimatefatburner.com\/ufb-blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.ultimatefatburner.com\/ufb-blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ultimatefatburner.com\/ufb-blog\/wp-json\/wp\/v2\/comments?post=190"}],"version-history":[{"count":1,"href":"https:\/\/www.ultimatefatburner.com\/ufb-blog\/wp-json\/wp\/v2\/posts\/190\/revisions"}],"predecessor-version":[{"id":7450,"href":"https:\/\/www.ultimatefatburner.com\/ufb-blog\/wp-json\/wp\/v2\/posts\/190\/revisions\/7450"}],"wp:attachment":[{"href":"https:\/\/www.ultimatefatburner.com\/ufb-blog\/wp-json\/wp\/v2\/media?parent=190"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.ultimatefatburner.com\/ufb-blog\/wp-json\/wp\/v2\/categories?post=190"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.ultimatefatburner.com\/ufb-blog\/wp-json\/wp\/v2\/tags?post=190"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}