{"id":206,"date":"2008-07-21T03:30:59","date_gmt":"2008-07-21T01:30:59","guid":{"rendered":"http:\/\/blog.ultimatefatburner.com\/wordpress\/?p=206"},"modified":"2008-07-21T03:30:59","modified_gmt":"2008-07-21T01:30:59","slug":"max-ot-week-3","status":"publish","type":"post","link":"https:\/\/www.ultimatefatburner.com\/ufb-blog\/max-ot-week-3\/","title":{"rendered":"Max OT &#8211; Week 3"},"content":{"rendered":"<p>It feels good to be off for a couple of days&#8230;<\/p>\n<p>This is shaping up to be a good, grueling program, but by the time I get to the end of the 5th day, you can stick a fork in me&#8230;I&#8217;m done.\u00a0 The nice thing about the routine is that it changes up every couple of weeks, so while certain exercises are repeated, they&#8217;re placed on different days and presented in a different sequence.\u00a0 This week&#8217;s schedule looked like this:<\/p>\n<p><!--more-->Tuesday: Legs<\/p>\n<ul>\n<li>Leg Press &#8211; 3 sets<\/li>\n<li>Squats &#8211; 2 sets<\/li>\n<li>Leg Curls &#8211; 2 sets<\/li>\n<li>Stiff Legged Deadlifts &#8211; 2 sets<\/li>\n<li>Standing (Machine) Calf Raises &#8211; 2 sets<\/li>\n<li>Seated Calf Raises &#8211; 2 sets<\/li>\n<\/ul>\n<p>Wednesday: Chest and Abs<\/p>\n<ul>\n<li>Incline Barbell Bench Press &#8211; 3 sets<\/li>\n<li>Flat Dumbbell Bench Press &#8211; 2 sets<\/li>\n<li>Decline Barbell Bench Press &#8211; 1 set<\/li>\n<li>Cable Rope Crunches &#8211; 3 sets (of 10 &#8211; 12)<\/li>\n<li>Incline Crunches (weighted) &#8211; 2 sets (of 8 &#8211; 10)<\/li>\n<\/ul>\n<p>Thursday: Back and Traps<\/p>\n<ul>\n<li>Barbell Rows &#8211;\u00a02 sets<\/li>\n<li>V-Bar Pulldowns &#8211; 2 sets<\/li>\n<li>Pullups &#8211; 2 sets<\/li>\n<li>Seated Cable Rows &#8211; 1 set<\/li>\n<li>Deadlifts &#8211; 2 sets<\/li>\n<li>Barbell Shrugs &#8211; 1 set<\/li>\n<\/ul>\n<p>Friday: Shoulders and Triceps<\/p>\n<ul>\n<li>Seated Dumbbell Press &#8211; 3 sets<\/li>\n<li>Miltary Barbell Press (in front) &#8211; 2 sets<\/li>\n<li>Standing Side Lateral Dumbbell Raises &#8211; 2 sets<\/li>\n<li>Lying Tricep Extensions &#8211; 3 sets<\/li>\n<li>Cable Pushdowns &#8211; 3 sets<\/li>\n<li>One Arm Dumbbell Overhead Extensions &#8211; 1 set<\/li>\n<\/ul>\n<p>Saturday: Biceps and Abs<\/p>\n<ul>\n<li>Straight Bar Curls &#8211; 3 sets<\/li>\n<li>Hammer Curls &#8211; 2 sets<\/li>\n<li>EZ Bar Curls &#8211; 2 sets<\/li>\n<li>Leg Raises (with added weight; 12 &#8211; 15 reps) &#8211; 2 sets<\/li>\n<li>Cable Rope Crunches (8 &#8211; 10) &#8211; 2 sets<\/li>\n<\/ul>\n<p>I did have to make a small compromise on my leg day: my gym got rid of the old standing calf raise machine, so I subbed a couple of sets of calf raises using the hack sled&#8230;I figured that would be close enough (to be honest, calves are probably the body part I&#8217;m the least concerned with, anyway\u00a0&#8211; they&#8217;re already quite well developed and very tough).\u00a0 I&#8217;m also at the point where I have to have my husband help me out with getting the dumbbells in position for my shoulder presses, and need to use straps for the shrugs.\u00a0<\/p>\n<p>Note to self: start packing my powerhooks, straps and platemates with me when I go to the gym.<\/p>\n<p>Next week will be awkward: we&#8217;re off to Seattle for a long weekend next week, so I&#8217;m going to miss some workouts.\u00a0 Since we&#8217;re driving, I&#8217;m going to bring a few odd exercise aids: my pushup bars, the medicine ball and our TRX Suspension Trainers.\u00a0 So I&#8217;ll be able to get some mini-workouts in (along with\u00a0a little\u00a0cardio), but won&#8217;t be able to resume the full program until the following Monday.\u00a0 So I&#8217;ll pick up on the program again on Week 4, rather than skip it and go on to Week 5.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It feels good to be off for a couple of days&#8230; This is shaping up to be a good, grueling program, but by the time I get to [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[28],"tags":[1847,610,1077,1758,1810],"_links":{"self":[{"href":"https:\/\/www.ultimatefatburner.com\/ufb-blog\/wp-json\/wp\/v2\/posts\/206"}],"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=206"}],"version-history":[{"count":0,"href":"https:\/\/www.ultimatefatburner.com\/ufb-blog\/wp-json\/wp\/v2\/posts\/206\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.ultimatefatburner.com\/ufb-blog\/wp-json\/wp\/v2\/media?parent=206"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.ultimatefatburner.com\/ufb-blog\/wp-json\/wp\/v2\/categories?post=206"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.ultimatefatburner.com\/ufb-blog\/wp-json\/wp\/v2\/tags?post=206"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}