Donovan's 8-Week OVT Clean Bulk

[Donovan]

Lifts: OVT Phase 1 - Day 23 - Chest/Back

Barbell Flat Bench:
5x5x245

Flat Flyes:
5x5x25

Incline Barbell Bench:
5x5x195

Incline Flyes:
5x5x25

Wide Grip Lat Pulldowns:
5x5x200

Single Arm Cable Rows:
5x5x50

Bent Over Rows:
5x5x195

Seated Cable Rows:
5x5x100

[Donovan]

Lifts: OVT Phase 1 - Day 24 - Legs

Front Squat (ATG):
5x5x255

Lunges:
5x5x50

1-Leg Extensions:
5x5xBW+35

Leg Curls:
5x5x105

Sumo Deadlifts:
4x5x345
1x4x345

Romanian Deadlifts:
5x5x110

[Donovan]

Lifts: OVT Phase 1 - Day 26 - Bi's & Tri's

Straight Barbell Curls:
5x5x110

Dumbbell Curls:
5x5x25

Preacher Curls:
5x5x80

Hammer Curls:
5x5x35

Triceps Extension:
5x5x120

Dips:
5x5xBW

French Press:
5x5x110

One Arm Overhead Extension:
5x5x25

[Donovan]

Lifts: OVT Phase 1 - Day 28 - Deltoids

Military Press:
1x5x165
4x5x155

Incline Lateral Raises:
5x5x25

Alternating Arnold Press:
1x5x75
1x5x70

1-Armed Front Cable Raises:
5x5x20

Seated Cable Row To Neck:
5x5x120

Seated Bent Over Rear Delt Raises:
5x5x15

[Donovan]

Week 4 Stats: OVT Phase 1 - Day 29 - Measurements done relaxed/unflexed

Neck: 16.75 inches 1.52% Increase Since Week 1

Shoulders: 51.00 inches 0.99% Increase Since Week 1

Chest: 46.5 inches 6.29% Increase Since Week 1

Waist: 38.75 inches 1.97% Increase Since Week 1

Hips:41.88 inches 2.76% Increase Since Week 1

Arms: 16.75 inches 8.06% Increase Since Week 1

Forearms: 12.88 inches 3.00% Increase Since Week 1

Thighs: 28.00 inches 2.75% Increase Since Week 1

Calves: 17.5 inches 1.01% Increase Since Week 1

[Donovan]

Lifts: OVT Phase 2 - Day 30 - Chest/Back

Low Incline Dumbbell Press:
1x5x70
1x5x80
1x5x90
2x5x100

Low Incline Flyes:
5x5x25

Weighted Dips:
5x5x45

Flat Flyes:
5x5x25

Pull Overs:
5x5x75

Single Arm Cable Rows:
5x5x50

Bent Over Long Bar Row:
1x5x45
1x5x90
1x5x135
2x5x180

Seated Cable Rows:
5x5x100

[Donovan]

Lifts: OVT Phase 2 - Day 31 - Legs

Front Squat:
1x5x225
1x5x245
3x5x255
<--Decided to not jump up this week and get some better position and ROM, both of which was much better this week, weight increase next week

Step-Ups:
5x5x30

Natural Glute Raises:
5x5xBW

Leg Curls:
5x5x105

Sumo Deadlift:
1x5x315
1x5x335
3x5x345
<--Same as squats much better body position although my grip was failing a bit

1-Legged Deadlift:
5x5x40

[Donovan]

Lifts: OVT Phase 2 - Day 33 - Bi's & Tri's

Ez-Bar Curls:
5x5x105

Zottman Curls:
5x5x30

Preacher Curls:
5x5x80

1-Arm Preacher Curl:
5x5x30

Overhead Rope Triceps Extension:
5x5x130

Rope Press Down:
5x5x80 <-- Next Week I'll Be doing 1-arm cable press down

Lying Barbell Press To Chin:
5x5x105

Standing Triceps Press:
5x5x60

[Donovan]

Lifts: OVT Phase 2 - Day 35 - Deltoids

Push Press:
5x5x155

1-Arm Lateral Raises:
5x5x10

Standing Dumbbell Press:
5x5x70

Barbell Front Raise:
5x5x40

Seated Cable Row To Neck:
5x5x120

Seated Bent-Over Rear Delt Raises:
5x5x15

[Donovan]

Lifts: OVT Phase 2 - Day 37 - Chest/Back

Low Incline Dumbbell Press:
1x5x80
2x5x90
2x5x100

Low Incline Flyes:
5x5x25

Weighted Dips:
5x5x45

Flat Flyes:
5x5x25

Pull Overs:
5x5x80

Single Arm Cable Rows:
5x5x50

Bent Over Long Bar Row:
2x5x135
3x5x180

Seated Cable Rows:
5x5x100

[Donovan]

Lifts: OVT Phase 2 - Day 38 - Legs

Front Squat:
2x5x235
1x5x245
2x5x255

Step-Ups:
5x5x40

Natural Glute Raises:
5x5xBW

Leg Curls:
5x5x105

Sumo Deadlift:
2x5x325
1x5x335
1x5x345
1x5x355

1-Legged Deadlift:
5x5x40

[Donovan]

Well I haven't been updated this much (missed update last two weeks) but I haven't stopped working out, last night had my best shoulder workout yet, not much pain and started to do some decent work.

Week 8 Stats: OVT Phase 2 - Day 49 - Measurements done relaxed/unflexed

Neck: 17 inches 3.03% Increase Since Week 1

Shoulders: 52.25 inches 3.47% Increase Since Week 1

Chest: 46.25 inches 5.71% Increase Since Week 1

Waist: 39.25 inches 3.29% Increase Since Week 1

Hips:42.5 inches 4.29% Increase Since Week 1

Arms: 16.88 inches 8.87% Increase Since Week 1

Forearms: 12.88 inches 3.00% Increase Since Week 1

Thighs: 28.00 inches 2.75% Increase Since Week 1

Calves: 17.5 inches 1.01% Increase Since Week 1

[Donovan]

Lifts: OVT Phase 2 - Day 50 - Chest/Back

Low Incline Dumbbell Press:
1x5x90
1x5x95
3x5x100

Low Incline Flyes:
5x5x25

Weighted Dips:
2x5x45
3x5x55

Flat Flyes:
5x5x25

Pull Overs:
5x5x95

Single Arm Cable Rows:
5x5x50

Bent Over Long Bar Row:
1x5x145
1x5x160
1x5x170
1x5x180
1x5x190

Seated Cable Rows:
5x5x100

[Donovan]

Lifts: OVT Phase 2 - Day 51 - Legs

Front Squat:
1x5x245
1x5x265
1x5x275
1x5x285
1x5x295

Step-Ups:
5x5x40

Natural Glute Raises:
5x5xBW

Leg Curls:
5x5x105

Sumo Deadlift:
1x5x335
1x5x345
1x5x355
2x5x365

1-Legged Deadlift:
5x5x40