Day 1 C++
Learned the basics of OO programming, creating classes and the like. Spent about a half hour going over it and half and half an hour playing with the code.
The goal is to be able to write 300 lines of code from scratch or to be able to successfully debug a good amount of code.
**I’ve also decided to make this the first day of my Max OT workout. Here’s the split I’m using. I’ve used this workout before in the past and have made some amazing gains. The goal this time around is to increase all my major lifts: bench press, barbell rows, squats, and deadlift, by 25+ lbs.
Weeks 1-4:
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- Monday – Legs
- Tuesday – Arms and abs
- Wednesday – Shoulders and traps
- Thursday – Rest
- Friday – Chest
- Saturday – Back
- Sunday – Rest
- Barbell squats: 3 sets x 4-6 reps
- Leg press: 2 sets x 4-6 reps
- Stiff-legged deadlifts: 3 sets x 4-6 reps
- One-legged calf raises: 3 sets x 4-6 reps
- Sitting calf raises: 2 sets x 4-6 reps
- Barbell curls: 2 sets x 4-6 reps
- Hammer curls: 2 sets x 4-6 reps
- Preacher curls: 1 sets x 4-6 reps
- Close-grip bench press: 2 sets x 4-6 reps
- Weighted tricep variation dips: 2 sets x 4-6 reps
- Skull crushers: 1 sets x 4-6 reps
- Palms-down dumbbell wrist curl: 2 sets x 4-6 reps
- Palms-Up Dumbbell wrist curl: 2 sets x 4-6 reps
- Decline sit-ups with weight: 2 sets x 8-12 reps
- Leg raises with weight: 2 sets x 8-12 reps
- Shoulder press 3 sets x 4-6 reps
- Upright rows 2 sets x 4-6 reps
- Bent over lateral raises 2 sets x 4-6 reps
- Dumbbell shrugs 2 sets x 4-6 reps
- Barbell Shrug Behind The Back 2 sets x 4-6 reps
- Incline Barbell Press 3 sets x 4-6 reps
- Decline Flyes 3 sets x 4-6 reps
- Dumbbell Press 3 sets x 4-6 reps
- Wide Grip Chin ups 3 sets x 4-6 reps
- Bent-Over Barbell Rows 3 sets x 4-6 reps
- Behind the back Upright rows 3 sets x 4-6 reps
- Hyperextensions 3 sets x 4-6 reps
Training Split:
Monday – Legs:
Tuesday – Arms & Abs:
Wednesday – Shoulders & Traps:
Friday – Chest:
Saturday – Back:
Week 5-8:
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- Hack Squats: 3 sets x 4-6 reps
- Lunges: 2 sets x 4-6 reps
- Hamstring curls: 3 sets x 4-6 reps
- Machine calf raises: 3 sets x 4-6 reps
- Calf Press On The Leg Press Machine: 2 sets x 4-6 reps
- Dumbbell alternate curls: 2 sets x 4-6 reps
- Concentration Curls: 2 sets x 4-6 reps
- Incline curls: 1 sets x 4-6 reps
- Tricep kickbacks: 2 sets x 4-6 reps
- Overhead tricep dumbbell extension: 2 sets x 4-6 reps
- Reverse tricep cable pushdowns: 1 set x 4-6 reps
- Palms-Down EZ bar wrist curl: 2 sets x 4-6 reps
- Palms-Up EZ bar wrist curl: 2 sets x 4-6 reps
- Weighted sit ups: 2 sets x 8-12 reps
- Hanging leg tucks: 2 sets x 8-12 reps
- Arnold’s: 3 sets x 4-6 reps
- Dumbbell side laterals: 2 sets x 4-6 reps
- Bent-Over low-pulley side lateral: 2 sets x 4-6 reps
- Barbell shrugs: 2 sets x 4-6 reps
- Low pulley row to neck: 2 sets x 4-6 reps
- Bench press: 3 sets x 4-6 reps
- Decline cable cross: 3 sets x 4-6 reps
- Incline flyes: 3 sets x 4-6 reps
- Lat pulldown: 3 sets x 4-6 reps
- Deadlifts: 3 sets x 4-6 reps
- T-bar Rows: 3 sets x 4-6 reps
- Wide grip pulley rows: 3 sets x 4-6 reps
Monday – Legs:
Tuesday – Arms & Abs:
Wednesday – Shoulders & Traps:
Friday – Chest:
Saturday – Back:
Week 9-12:
-
- Front barbell squat: 3 sets x 4-6 reps
- One leg barbell squat: 2 sets x 4-6 reps
- Standing leg curl: 3 sets x 4-6 reps
- Quad machine extensions: 2 sets x 4-6 reps
- Calf raises: 3 sets x 4-6 reps
Monday – Legs:
