LiftNeats Max-OT journal

[LiftNeat]

hey guys hows it going Im a bodybuilder but I really wanted to post my journey through Max-OT which I will be starting on Monday. I really enjoy reading your guys' journal and I hope you will read mine.
Ill be following the Max-OT routines to a "T" almost. the only changes is that I will include deadlifts in all my back routines(will not be using straps for these but I will use straps for other back excercises) and include CG bench in place of DB kickbacks in the week 1 Max-OT routine .
My routine will be as follows:
Monday/Legs
Tuesday/Arms and Abbs
Wednesday/ shoulders and traps
Thursday/ Back
Friday/ chest

btw im 19 years old and been BBuilding for little over a year but have never done anything strength orientated.

[AJ010]

Good luck on the routine!! I'll be watchin your journal

[LiftNeat]

Hey guys I just got back in the house from my first Max-OT day! Todays workout: Legs. Total workout time with warmups came to exactly 60 minutes/not too shabby. Heres the tale of the tape: btw I was taking 2-3 mins between sets.
Squats
first set 255lbx4
second set 255x4
third set 235x4
*On my first two heavy sets I felt like I wasnt going deep enoguh so I decided to lower the weight on the last set. I think next week Im gonna lower the weight a tad bit and work more on going deep since thats what really counts. Being the first week and all their is gonna be a lot of experimenting with the weight on working sets and warmup sets.

Leg Press
first set 5 plates and a 25 on each side x 8 reps
6 plates on each side x 7 reps(probably go a little heavier next week)

SLDL(with wrist starps)
I did one acclimation set on these which was 135lbsx 2
first heavy set 145x4
second set 145x 4

calves
i did two warmup sets and one acclimation set
first heavy set 215x6
second heavy set 215x6

leg press toe raises
3 platesx8
3platesx7

All in all a very good workout and I really enjoy the low volume. Like I said there will be a lot of experimenting with weights this week but im sticking exactly to the Max-OT plan list on the AST site. Also , I will be getting into my lifts not only physically but very mentally as well. BTW i will be eating like a freakin horse!
quick Max-OT question: on certain excercises like squats your not supposed to come to complete failure where you have to drop the weight off your back and onto the safety pins?? Because I get as many reps as I can until I know for sure that the one Im doing is my last rep. Thanks for reading guys!

[LiftNeat]

Today was Arms/forearms/abbs. With all the warmups it took me to long to get to abbs so im gonna do them on friday with chest.

Barbell Curl 70x4 form kinda sloppy so I might lower the weight next week
Barbell Curl 70X4
Alternate DB curls 25x6
Alternate DB curls 30x5
Straight Bar Cable Curl 80lbx6

Scullcrushers
EZ-Bar plus 20lbs each sidex5
Second same same as above but only got 3.5 reps
Pushdowns 90x6
Pushdowns 90x6
CG bench 95lbx8(gonna go heavier next week)

Wrist Curl with 50lb barbellx9
70lb wrist barbell curlx6
DB wrist curl 25lbx7

All in all a good workout, its weird not getting the same HUGE pump that Im used to but the "pump" isnt an indicator of a good workout. Cant wait to see what happens during the 12 week Max-OT routine. BTW lquads are very sore from yesterday.

[Fullback_45]

Your workouts are looking strong bro! Cant wiat to watch your gains. Good luck and train hard!

[LiftNeat]

thanks bro. its definately a big change going from high volume to low volume

[LiftNeat]

Did my shoulders today I was gonna do traps aswell but Im doing deads tommorow and I figure they will get hit then so I will not be doing anything specifically for traps. So here we go for shoulders:
Millitary Press 105x6
Millitary Press 105x5
Millitary Press 105x5
DB Arnold Press 45lbsx4(kinda struggled so i move the weight down for next set to get better form)
Arnold Press 40lbx4
Side Raises 20lbx6
Side Raises 20lbx7.5

Everything felt real good today, still experimenting with weights. I wasnt expecting my arms to be sore but low and behold i woke up this morning and they were.

[AJ010]

Good workouts!

[LiftNeat]

Hey guys hows it going worked out my back before I went to school today.
Deadlift 225x4(no straps)
Deadlift 225x4(no straps)
Weighted hypers with a 25lb platex8
weighted hypers with a 45lb platex6
Pulldowns with straps130x5 (wanted to work on better form so I lowered the weight on the next sets
Pulldowns 120x5
Pulldowns 120x5
Seated Cable Row with straight bar 90x8(added weight on next set)
Seated Cable Row 110x6
BB rows 115x5( really trying to get get form and not jerk my back or round it)
BB Rows 115x5

overall a really good workout still finding all my weights for the 4-6 rep range and practicing good form. TOmorow is chest and abbs!

[AJ010]

Good job on the deadlifts!

[LiftNeat]

thnx man I have a feeling the deads will go up pretty fast because when I was using the "ROB" approach I lost a lot of strength when doing them because I was only resting for 60 seconds between sets.

[AJ010]

Originally posted by LiftNeat
thnx man I have a feeling the deads will go up pretty fast because when I was using the "ROB" approach I lost a lot of strength when doing them because I was only resting for 60 seconds between sets.

Ohhhh. Well Max-OT is more for strength anyways so yeah you'll probably gain fast :)

[LiftNeat]

Did chest/abbs on friday but am just getting around to posting it up:
Flat Bench135x5
Flat Bench 135x5
Flat Bench 135x4
Incline DB 50lbx4
Incline DB 50lbx4
Incline DB 50lbx4
Dips(bodyweight) leaning forwardx4
Dipsx4

Abbs
Leg Liftsx15
Leg Liftsx15
weighted Crunches 25b plate(2 sets)

[AJ010]

Originally posted by LiftNeat
Did chest/abbs on friday but am just getting around to posting it up:
Flat Bench135x5
Flat Bench 135x5
Flat Bench 135x4
Incline DB 50lbx4
Incline DB 50lbx4
Incline DB 50lbx4
Dips(bodyweight) leaning forwardx4
Dipsx4

Abbs
Leg Liftsx15
Leg Liftsx15
weighted Crunches 25b plate(2 sets)

Looks like a great workout

[LiftNeat]

ya im really liking the max-ot workouts i cant wait to get stronger so I can actually post some big lifts like all of you guys!

[LiftNeat]

WEEK 2 Legs:
drop the weights on squats a little so i could go deeper and deeper I did. btw i can only manage to go to parallel , coyuld it be because Im tall 6'2. I find it impossible to go any further than parallel.

Squats 230x6
Squats 240x5
squats 240x5
SLDL 145x6, 150x5(had to do leg press afterwards because it was being used when i was done with squats)
Leg Press 6plates plus 25 on each sidex9
Leg Press 7 plates each sidex8
Standing calf raises215x7,215x6
Leg Press calf raises 3plates+10lbs each sidex8,x9

The SLDL's definately felt a lot stronger so I added up the weight and got some extra reps and same with Leg Press. Overall a very solid workout!

[LiftNeat]

Today was Arms , really great workout went up on almost all of my lifts!
BB Curls 65lbx5,x5( lowered the weight by 5lbs this week just so i could get better form)
Alternate DB curls 30lbx6, 35x4
Cable Straight Bar Curl 90lbx5
Scull Crushers EZbar plus 20lbs each sidex5,x4
Tri Pushdowns 100lbx6(i blew this weight away I was really surprised), 110x5
CG Bench 115lbsx6
Wrist Curl 70lbx7,x8
30lb DB wrist Curlx7

Really happy to see the weights going up

[AJ010]

Workouts looked good! Squats are gettn there :)

[LiftNeat]

thnx man

[LiftNeat]

Week 2 Delts:
Millitary Press 115x4,115x4,115x3(i think i'll stick with this weigt for a while until i can get more reps)
DB Press 40x5,40x5
Side Raises 20x8,25x5

Pretty good workout overall thats the most weight Ive ever used for millitary!!!

[LiftNeat]

week2 Back:
Deadlifts 225x5,225x5( got an extra rep on each set from last week)
Weighted Hyper Extensions 45lbx8,45x8
Pulldowns120x6,6,5(lowered the wiehgt a little from last week so i could get better form)
Cable Row120x7,130x5(really added weight from last week!)
BB Row 115x6,6(got an extra rep on each set from last week)

[LiftNeat]

Chest
Flat BB Bench 135x6,6,4
Incline DB Bench 50'sX6,6,6
Dipsx5,6

Was a little dissapointed about flat bench altho I did add reps i wanted to go higher in weight but I liked the DB incline next week im gonna add more weight on them since the 6 reps went up somewhat easily. Next week im switching routines because im followin the Max-OT routine to a "T"

[Fullback_45]

Nice good strong workouts comeing out of you bro. Dont be dissappointed and keep it up! Good luck with the Max-OT routine bro!

[LiftNeat]

had a really awesome leg workout today!
I tore up the leg press today and definately set new PR's there because I have neevr done them before squats.
Leg Press 8plates+25 each sidex7
Leg Press 9plates each sidex7
Leg Press 10 plates each sidex5
Squat 240x6,6
Leg Curl 150x4,4
SLDL 150x6,155x4
Standing Calf Raise 215x8,8
Seated 2 platesx9, 2plates+25x7

[LiftNeat]

Tuesday:Chest
BB Incline 135x6 140x4,5
DB Flat 60x6 65x5,4
DB Decline 65x4

Today Back:
BB Row 155x4,4
Closegrip "V" Pulldowns 130x5,5
Pullups(bodyweight) 4,3.5
CableRows 130x6
Deadlifts 230x5,4
BB Shrug 135x8

[LiftNeat]

Delts and Tris
DB Millitary 50x4,5,5
Straight Bar Millitary Press 115x3,105x4
Side Raises 25x6,6

ScullCrushers Bar+20lbs each sidex4,4,3.5(Dont know what happened here)
Pushdowns 110x6,120x4,5
Seated Overhead Press 40lbDBx6


Felt a little sluggish today so not the greatest workout, but still went up no weight on some lifts. Im gonna buy some of AST's energy supp Dymetadrine(sp?) because I dont want any of this being tired BS in the gym.

[LiftNeat]

Had a kick ass workout today, I realy needed it too!!!! Bi's and abbs:
BB Curl 65lbx6,70lbx5,4
DB Hammer Curls 35lbx6,40lbx4
EZ Bar curl 25lb plate each sidex4,4

2 sets of weighted leg lifts

[AJ010]

Nice workouts bro!! Theyve been lookin very good!

[LiftNeat]

thanks man!

[Beachboy]

Looks like you're following the Max-OT program well and adjusting it to best fit you in certain ways. I think we've all done that a bit.
As you may know from my journal in the Over Age 35 fourm, I've just finished week 9 and am taking a rest and recovery week next week. This will be the first r&r week I've had since starting the Max-OT program and I'm really interested to see how I'll come back after the week off.
Looking good man, keep up the hard work!

[LiftNeat]

Legs: cut out a little of the workout because of time constraints
Had to do squats first because Leg Press was being used.
Squats 245x5,6
Leg Press 10 plates each side(think ill lower the weight next week because for some reason this week I couldnt take it down deep enough)x6,4
Leg Curl 150X4,4
SLDL 155x6 160x4
Seated Calf Raise2 45's and a 25 x6,6

Good workout overall ,happy about the SLDL's going up. I got my Dymetadrine Extreme in the mail today from bodybuilding.com cyberstore. Gonna start using it tomorow for an extra boost!

[AJ010]

Nice workout!

[LiftNeat]

Chest and abbs:
Incline BB 140x6,4,4
Flat DB 65X5,5,4
Decline DB 65x5

btw so far ive put on 3lbs. Really happy about that because last time I bulked up i put on WAY to much bodyfat and now im putting on the weight nice and steady and BF% is staying the same!

[AJ010]

Nice incline

[LiftNeat]

Back/Traps
BB Rows 155x4( not good form so i lowered the weight) 135x6
Close Grip V bar pulldowns 130x6,140X5
Pullupsx4,3.5(these are a bitch, i love them but i cant seem to be getting better at them i guess ill just have to have patience)
Cable Row 140x5
DL's 245X4,4(happy about these going up!)
BB Shrugs 175x6

Bought a weightlifiting belt today only $10 for a little extra support

[AJ010]

Nice workout. DLs are lookin good!

[LiftNeat]

Delts and Tri's
DB Press 55lbsx4,4,4
Millitray Press 105lbsx5,4
Side Raises 25lbx6(delts felt done after this so I skipped the extra set of side raises)
Scull Crushers EZ bar+20lbs each sidex4,3,3(wtf is with these!!! weight aint going up neither are reps)
Pushdowns120x6 130x4,3(Pushdowns keep going up in weight!)
DB overhead Press 45lbx3

Felt really exhausted after this workout so I think Im gonna skip my Bi workout for tomorow and rest up since Monday is a new Max-OT routine that has back and bis on Monday.

[LiftNeat]

Monday: Back and Bi's
Pulldowns 130x6,6
V bar pulldowns 140x5,4
BB Rows 145x6,4

Alt. DB Curls 40'sx4,4
BB Curl 75x4,4

Today(Tuesday)Legs
Squat 250x6 255x6 260x4 (felt real strong on these today)
Leg Press 8 platesx8
SLDL 160x6 165x4
Leg Curl 150x4
Standing Calf Raise 235x6,6
Leg Press Toe Raises 3plates+25 on each sidex8

[LiftNeat]

Today Chest: not the greatest workout (had a lot on my mind and had to workout at night/not used to that) Time to get back into the swing of things tomorow
Flat BB Bench 145x4,4,3
Incline DB Bench 65'sx4,4
DipsX7

All weights went up but I just didnt have my normal intensity but thats all changing tomorow!!!!!

[LiftNeat]

Delts and Traps( GOT MY INTENSITY BACK!!!)
Millitary Press 115x6,4
DB Press 55x4, 3 1/2
Side Raises 25x7,7

Deadlifts 245x6,6(NEXT WEEK 250 WILL BE MINE!)
BB Shrug 185x8 190x5

[Fullback_45]

WOrkouts are looking strong. Nice heavy rep deadlift to!

[LiftNeat]

Just getting around to posting Fridays tri workout
Pushdowns 130x6,5
Scullcrushers 20lbs each side x5,4
Overhead Tri Press 45lb DB x6

[LiftNeat]

Monday/Back and Biceps
Pulldowns 140x4,4
Close Crip "V" bar pulldowns 140x6,4
BB ROws 145x5,4

Bi's
Alternate DB curls 40x4,4
BB Curl 75x6,4