OC's new program

[OC Cartel]

Lower Body Hypertrophy

Machine Legpress - 5x12 *superset
Crunches - 3x25
Seated Calf - 60x15, 80x15, 105x15 *superset
Standing DB Curl - 35x10, 40x10, 45x10
Overhead DB - 60x10, 70x10, 80x10 *superset

 

[ManOfMuscle]

Get some lunges in there!

 

[OC Cartel]

Get some lunges in there!

i have injured big toes from mma training that act up when i do excercises like lunges, that require me to bend the toes. srry

 

[OC Cartel]

Upper Body Strength

Bench - 135x10, 195x8, 235x5, 265x3, 295x2
BB Row - 115x8, 135x8, 165x8, 195x8
DB Shoulder Press - 55x8, 70x8, 85x7
Smith Shrug - 255x10, 295x10, 345x10
Standing BB forearm curl - 70x10, 85x10, 105x10

 

[OC Cartel]

Lower Body Strength

5min. on stationary bike followed by stretching

Zercher Squats - 115x10, 135x6, 165x5, 185x3, 225x3
Calf Sled - 3x10 *superset
Abs - 3x25 *superset
BB Curl - 75x12, 95x12, 105x8
Dip Machine - 10,10,15 *superset

1mile on treadmill @ 6mph with 30 second sprint at end

 

[ManOfMuscle]

I would like to see you push yourself on the zerchers.

 

[OC Cartel]

I would like to see you push yourself on the zerchers.

i'm going up slowly. i should have my inzer belt by tommorow. ordered it 3 weeks ago

i start the squat from the bottom and feel comfortable with the weight through the whole motion. once i have the belt i'll move it up faster, along with rack pulls and deads. mr.

 

[OC Cartel]

1.5hr mma (take down and g&p technique)

 

[OC Cartel]

Upper Body Hypertophy

10min. on stationary bike

Machine Chest Press - 4x10 *superset
Lat Pulldown - 135x10, 155x10, 165x10, 175x10
Machine Flys - 3x12 *superset
Straight Bar cable Row - 100x10, 110x12, 120x10 *superset
Machine Shoulder Press - 3x12 *superset
DB Shrug - 75x12, 90x12, 95x12 *superset

got fucked on a couple exercises i wanted to do by some skinny hippy and fat halfbreed that were doing supersets and wouldn't allow me to work in. i'm bitter now.

 

[OC Cartel]

on a better note, i finally recieved by inzer belt that i ordered 4 weeks ago.
hopefully we'll see some of my lifts go up considerably. stay tuned ngrz.

 

[ManOfMuscle]

Upper Body Hypertophy

10min. on stationary bike

Machine Chest Press - 4x10 *superset
Lat Pulldown - 135x10, 155x10, 165x10, 175x10
Machine Flys - 3x12 *superset
Straight Bar cable Row - 100x10, 110x12, 120x10 *superset
Machine Shoulder Press - 3x12 *superset
DB Shrug - 75x12, 90x12, 95x12 *superset

got fucked on a couple exercises i wanted to do by some skinny hippy and fat halfbreed that were doing supersets and wouldn't allow me to work in. i'm bitter now.

You asked them to work in and they said no?

 

[OC Cartel]

You asked them to work in and they said no?

well mr. i asked them "exucuse, me. ummmmm............how many more sets do you have?"

them......."*pondering my question*........how many what?"

me: "sets, how many SETS do you have left?"

them: "um....5, maybe more. i just started."

me: "ok, i'm gonna work in with you then"

them "um......yea......well i'm sorta working straight through without big breaks, i think it would be a hassle to change the weights each set"

me "ok, i see" then i just walked away

same thing happened with some dumb blak chick.

i was irrate

 

[OC Cartel]

Lower Body Hypertrophy

10min. on stationary bike

Leg Press - 4plate x 12, 5px12, 6px12, 7px12, 8px20 w/ calves each set
Decline Crunch - 3x12
Rotary Calf - 3x15 *superset
Reverse BB Curl - 60x10, 70x10, 80x10 *superset
Single Overhead Cable Ext. - 3x15 *superset

 

[ManOfMuscle]

well mr. i asked them "exucuse, me. ummmmm............how many more sets do you have?"

them......."*pondering my question*........how many what?"

me: "sets, how many SETS do you have left?"

them: "um....5, maybe more. i just started."

me: "ok, i'm gonna work in with you then"

them "um......yea......well i'm sorta working straight through without big breaks, i think it would be a hassle to change the weights each set"

me "ok, i see" then i just walked away

same thing happened with some dumb blak chick.

i was irrate

I've never had anything like this happen.

 

[OC Cartel]

Upper Body Strength

10min. on bike

Smith Bench - bar x10, 135x10, 195x8, 215x5, 235x4, 285x2
BB Row - bar x10, 115x10, 135x10, 165x8, 195x8
Military Press - bar x10, 140x6, 160x6, 180x6
BB Shrug - 235x8, 285x8, 325x11
Seated Forearm - 3x10-20

1mi. on treadmill at 6mph. 30sec. sprint at end.

 

[OC Cartel]

Lower Body Strength

5min. on bike

Squats - 135x10, 190x6, 235x5, 255x3, 275x3
Seated Calf - 65x10, 85x10, 110x10 *superset
Leg Ext - 3x12 *superset
Ab Machine - 3x10 *superset
Machine Curls - 3x10 *superset
Cable bar pushdown - 3x15 *superset

*been wearing the new inzer belt that doens't fit me, feals like the squats benefited from it.

 

[OC Cartel]

Upper Body Hypertrophy

10min. on bike
5 min. stretching

Incline Smith - 135x10, 170x10, 190x10, 230x8
Cybex Row - 3x15 *superset
DB Fly - 35x12, 45x12, 55x12 *superset
CG Cable Row - 140x12, 160x12, 180x12 *superset
Cybex Shoulder Press - 3x12 *superset
Smith Shrug - 260x12, 300x12, 350x12 *superset
Cybex Back Ext. - 1x10, 1x12 *superset

1mi. on treadmill @ 6mph. 30 second sprint at 7.5mph

 

[OC Cartel]

Lower Body Hypertrophy

5min. on bike

DB Squats - 50x10, 70x10, 80x10, 90x10, 100x10
Ab Machine - 3x10
Calf Sled - 145x12, 165x12, 175x12 *superset
Cybex Tricep - 3x10 *superset
Cybex Curl - 3x10 *superset

15min. on bike

 

[OC Cartel]

1.5hr mma

 

[OC Cartel]

Upper Body Strength

10min. bike

DB Bench - 50x10, 80x6, 90x6, 110x3, 115x4
T-Bar - 85x6, 125x6, 140x6, 160x6
DB Shoulder Press - 45x10, 55x12, 65x15 *superset
Forearm Superset
DB Shrug - 80x8, 90x10, 100x12 *superset

1mi Run on treadmill
15min. on bike