Beinskinnysucks Max-Ot Workout Log

[beinskinnysucks]

I am starting a workout log here. I am doing my version of max-ot. I am on week 5. I had to skip a few days because injuries, doctor, snow day(i live out in the country). I will type up weeks 1-4 and put them on webpage to view, maybe tonight.


I do a four day split. I will start posting next monday for week 6.

Monday - Leg/Calves/Hams
Tuesday-Shoulders/Traps/Abs
Thrusday-Back/Biceps/Forearms
Friday- Chest/Triceps

I will post the link to the webpage sometime this week, where you can see my earler lifts. Also i am pretty educated in bodybuilding, i printed off over 700 pages of info from this site. So i could tell you almost anything.

[AJbuilder]

looking forward to seeing your progress

i'm doing max ot too, on my third week right now and loving it but i'll keep my logs secret for now...

[beinskinnysucks]

Here is the website for the first and second week.
http://www33.brinkster.com/tester777333/Workout%20Log.htm

[AJbuilder]

great


but a few suggestions

why do the standing bb military press behind the neck when you just did the seated bb military press? It really isn't needed but if you want to do another pressing movement for shoulder then do db shoulder presses instead . And personally i would throw in one more set of lateral raise .

And add weight for the pullups, you can do 25 reps already, remember the 4-6 rep rule.

[beinskinnysucks]

The problem is that i don't have a weight belt. I printed out all of the Max-ot pages. I put them into word then printed. If you look at the 6 month road map. For about a month the guy suggest doing 50 pull-ups using as many sets as it takes.

[scott_donald]

Originally posted by beinskinnysucks
The problem is that i don't have a weight belt. I printed out all of the Max-ot pages. I put them into word then printed. If you look at the 6 month road map. For about a month the guy suggest doing 50 pull-ups using as many sets as it takes.

thats really a myth buy a dip belt they are only 20 bucks...

[scott_donald]

Originally posted by beinskinnysucks
Maybe sometime this weekend i will post my warm-up sheet. I took 2 hours one day and figured it out for weights from 20 to 250 lbs.

why so long.. its not a science... what do you do.. an overview...

[beinskinnysucks]

Maybe sometime this weekend i will post my warm-up sheet. I took 2 hours one day and figured it out for weights from 20 to 250 lbs.

[beinskinnysucks]

Originally posted by scott_donald
why so long.. its not a science... what do you do.. an overview...


What do you mean?

[Starsky]

Originally posted by scott_donald
thats really a myth buy a dip belt they are only 20 bucks...


Or he could just use a backpack until he gets the belt.

[scott_donald]

Originally posted by beinskinnysucks
What do you mean?

well why did it take so long to work out...

[beinskinnysucks]

because i read a warm-up article. It listed weights for a 250lb work set. So the first warm-up set was 95lb, so i took that and divided it about 250. I got my decimal, then took it by the weight and would get the first warm up set for that weight.

[scott_donald]

Originally posted by beinskinnysucks
because i read a warm-up article. It listed weights for a 250lb work set. So the first warm-up set was 95lb, so i took that and divided it about 250. I got my decimal, then took it by the weight and would get the first warm up set for that weight.

ok... i just feel the warmups are bit much for max ot... but it seems to be working so good luck...

[Heisman]

How good were you when you started and how good do you hope to be when you are finished.

[AJbuilder]

Originally posted by scott_donald
ok... i just feel the warmups are bit much for max ot... but it seems to be working so good luck...



yea i feel the warmup is a bit too much, normally they suggest to do 5 warmup sets with the acclimation and one rep set

right now i just do the beginining two warmups with the 45% for 12 reps and 10 reps , then go up to 60 % for 6 reps on third warmup set, and then do like 75 % or so on the fourth set with 3 reps , sometimes i'll even skip the 75 %. Works for me and gets me psyched up to lift my desired heavier weight.

[beinskinnysucks]

Well, the only one i can tell you on that is i was benching 45lb. I was doing a really crappy workout. 73 sets for upperbody 2 times a week. 50 some sets for lowerbody 2 times a week. The workouts lasted 2 hours. Then i stumbeled upon this website, started reading up on everything. Then again i put together an overtraining split with like 18sets per muscle group. So then i started reading the message board and discovered i shouldn't go over nine sets per muscle group. Then someone metion Max-ot so went and read that and i have been doing it ever since.

Heisman
Will if you are talking long term goals, i want to be able to Squat 300, bench 250, deadlift 300 by the time i gradute in 3 or 4 years. Short term goals are to be catching up to my fat friend in the lifts. Just to show him the nutrition and sleep matter. So far i added 3lbs since i started. In the last few weeks i actual tried to eat a lot more. Now i weigh 101lbs.

[AJbuilder]

good luck

[GUNZOFNAVARONE]

the warm ups on max ot are significant, if you are liifting heavy weight. i know from experience that i don't suffer near the joint pain if i follow their warm up scheme compared to not following it.

[AJbuilder]

ok

[AJbuilder]

ok

[beinskinnysucks]

I warm-up with 4 sets. The first set is 8 reps, the second is 4 reps, the third is 2 reps and the fourth is 1 rep. I am doing this so i can preven joint pain and injurie.

[AJbuilder]

Originally posted by beinskinnysucks
I warm-up with 4 sets. The first set is 8 reps, the second is 4 reps, the third is 2 reps and the fourth is 1 rep. I am doing this so i can preven joint pain and injurie.

the norm for it is usually 12 , 10 , 6, 3, and 1

[beinskinnysucks]

I did a mini workout with my brother yesterday in our basement, i was doing chest/tris, and my elbow pain came back.

[beinskinnysucks]

Leg Day - 2/09/04

Squats- 4x120, 6x115, 5x115, 4x115
Leg Extensions-7x 50, 5x55
Leg Curl-7x50, 5x52.5, 5x52.5
Standing Barbell Calf Raise-10x115,10x115,10x115,10x115

I did leg extensions this week because i have been doing leg presses for the last 8 times i did legs. Also our gym does not have a standing calf raise machine, so i use the smith machine for calf raise. I use a barbell for squats.

[Heisman]

Leg presses are better than leg extensions, although another kind of squat would be better than both of them in my opinion. Have you ever tried stiff legged deadlifts? Also, since the calf raises seemed easy, time to move up the weight. Nice workout.

[scott_donald]

ye front squats are the quad killer...and far better than leg extensions...

[beinskinnysucks]

I will try front squat maybe next time and also i have tried SLDL before but i could never get it to target my hamstrings.

For front squats do you recomend using the smith machine or the barbell. You go to remember those that i have very small shoulders and might have trouble balancining it, so what should do.

[scott_donald]

Originally posted by beinskinnysucks
I will try front squat maybe next time and also i have tried SLDL before but i could never get it to target my hamstrings.

For front squats do you recomend using the smith machine or the barbell. You go to remember those that i have very small shoulders and might have trouble balancining it, so what should do.

ah the dreaded smith machine... get that out of your vocabulary except for calves and as a towel rack... try it in the clean position....

[beinskinnysucks]

If i cant balance a barbell on the front of my shoulders, what do you think a about a barbell hack squat or something like that.

[Heisman]

You don't need to balance the bar on your shoulders. Just hold it in a clean position.

[scott_donald]

Originally posted by scott_donald
try it in the clean position....

like i said here...

[Heisman]

Originally posted by scott_donald
like i said here...

Yeah, but then he kept talking about balancing the bar. With a clean grip, you don't have to. So, I think he missed your post.

[AJbuilder]

Originally posted by beinskinnysucks
i have tried SLDL before but i could never get it to target my hamstrings.





SLDL are made for blasting the hams. If you can't target the hamstrings then that means you are doing it wrong, even if you are tall.

When you do SLDL, keep the knees slightly bent in the descend position, don't bend it so much, just a little slight and subtle bend to avoid locking the knees . Then as you go down, stick out your hips first, stick your hips/ass as out as you can as you lower the bar to knee level. And when you come up, pull up with your hamstrings , use your back as a secondary muscle worked and make sure your grip is firm, feel the muscle working. That's what max ot is about, you have to establish that mind muscle connection . It helps to get a major pump also.

[beinskinnysucks]

Shoulders/Traps/Abs Day - 2/10/04
Reps x Weight

Seated Barbell Military Press - 4 x 50, 6 x 45, 5 x 45
Side Laterals - 7 x 10, 6 x 10, 6 x 10
Standing Dumbbell Press - 6 x 15, 5 x 15
Dumbbell Front Raise - 11 x 10, 10 x 10
Barbell Shrug - 8 x 115, 6 x 120, 5 x 125
Incline Weighted Situps - 8 x 6.5, 6 x 15, 5 x 15, 5 x 15
Weight Leg Raise - 11 x 5, 10 x 5


I finally was able to use 50lbs for military press today.

[AJbuilder]

Originally posted by beinskinnysucks
Shoulders/Traps/Abs Day - 2/10/04
Reps x Weight

Seated Barbell Military Press - 4 x 50, 6 x 45, 5 x 45
Side Laterals - 7 x 10, 6 x 10, 6 x 10
Standing Dumbbell Press - 6 x 15, 5 x 15
Dumbbell Front Raise - 11 x 10, 10 x 10
Barbell Shrug - 8 x 115, 6 x 120, 5 x 125
Incline Weighted Situps - 8 x 6.5, 6 x 15, 5 x 15, 5 x 15
Weight Leg Raise - 11 x 5, 10 x 5


I finally was able to use 50lbs for military press today.

why are you doing three different lifts for the front shoulders? i think you should really drop the front raises and just stick with military and standing db presses instead and that's a total of 10 sets, remember, keep it 9 or under.

[beinskinnysucks]

Oh shoot just remembered that. I changed my workout at the last second because i used to do upright rows, which also targeted the traps, but then i read i dangerous they are so i switched them with something esle.

[Heisman]

Congrats on doing 50 pounds. You could do bent over laterals instead of front raises.

[beinskinnysucks]

Originally posted by Heisman
Congrats on doing 50 pounds. You could do bent over laterals instead of front raises.

Thank you!! I know it may not seem much but for 15 year old who as gone through 3 heart surgurys and 2 trachea surgurys and 1 stomach, it is pretty amazing that i can even do that much. I look so skinny on the outside.

Good idea on the bent over laterals.

[Heisman]

Why have you been through so much stuff at such a young age?

[beinskinnysucks]

Because i had a bad heart valve and it needed replacement after so much calcium depsoited on it. Also my windpipe was way smaller than normal, and i was one of the first 5 people in america to have this surgury done. Today the top part is pretty much normal and the bottom part is still narrower than the norm.

[Heisman]

Do you expect to have any more health problems or is all of that in the past. By the way, it's cool that you were one of the first people to have the surgery. I have a lot of respect and admiration for you for going through all of that.

[beinskinnysucks]

I don't think it is in the past yet. I might have to have another heart surgury in the future before i turn 20. Also we don't know about my trachea yet it could get smaller or maybe stay the same. But we hope it will grow with me. Now my dad who is 47 now has a leaking arota valve so i might end up getting something else in the future.

[Heisman]

Good luck on everything. Everything will work out in the end. You've made it through this much, so you can make it through whatever else is thrown at you. If it makes you feel any better, you are a big inspiration for me.

[beinskinnysucks]

Thank you!

[beinskinnysucks]

Back/Biceps Day - 2/12/04

Reps x Weights

Deadlift - 6 x 125, 5 x 135, 5 x 135, 4 x 140
Bent-Over Barbell Row - 5 x 75, 4 x 80
Over Hand Grip Pull-Ups - 5 x 0, 5 x 0
Lat Pulldown - 4 x 80
Bicep Barbell Curl - 6 x 40, 5 x 40, 4 x 40
Spider Curl - 8 x 25
Barbell Wrist Curl - 14 x 25, 5 x 35
Hammer Curl - 5 x 15, 4 x 15


The reason my deadlift went up is because i tried wrist straps today because i notic that my forearms got fatigued before my back did.

[Heisman]

Good job on increasing the deadlifts. That is one of the best exercises to increase in. If I were you, I would take out the spider curls. They are a waste of time in my opinion, and your biceps get hit hard enough with the other back and bicep exercises.

[beinskinnysucks]

Chest/Triceps - 2/13/04

Reps/Weight

Flat Barbell Bench Press- 5 x 70, 4 x 70, 6 x 65
Incline Dumbbell Bench-Hammer Grip - 6 x 20, 5 x 20, 5 x 20
Close-Grip Bench Press - 6 x 50, 5 x 50, 4 x 50
Incline Barbell Skullcrushers - 7 x 35, 6 x 35
Bench Dips - 0 x 5, 0 x 5

[beinskinnysucks]

Today i started by trying to make up leg day, will i got there and bam, i finally realized that going skiing took alot out of me from the day before. So then i tried shoulders and traps. I got in a 1 set a military presses and 2 standing dumbbell presses before i realized that my shoulders were sore from skiing to. The only good thing was that i got my 3 sets of shrugs in today.

[Heisman]

Yayyy for shrugs! :D

A day or two off won't hurt. Your body is probably still recovering and growing from the skiing.

[beinskinnysucks]

Shoulder/Traps Day

I havn't posted here for while cause i havn't worked out. My mom finally allowed me back in the gym because i broke my foot right on the growth plate, 2 weeks ago. I now have a walking boot but i can't not to Leg exercises, which sucks. So when i try deadlift this week i hope that will be good enough until i can do legs.


Military Press - 50 x 5, 50 x 5, 50 x 6
Standing Dumbbell Press - 15 x 7, 15 x 6
Side Lateral - 10 x 8, 10 x 7, 10 x5
Barbell Shrugs - 115 x 6, 115 x 6, 115 x 5
Dumbbell Shrugs - 45 x 6

I did a few sets of abs today too.

[Heisman]

I'm sorry to hear that.
You can still do stiff legged deadlifts. Can you do leg extensions or curls?

[beinskinnysucks]

Originally posted by Heisman
I'm sorry to hear that.
You can still do stiff legged deadlifts. Can you do leg extensions or curls?

I did try but i found it put to much stress on the ankle. I will try again in a week or two.

[Heisman]

Originally posted by beinskinnysucks
I did try but i found it put to much stress on the ankle. I will try again in a week or two.

Oh well. Probably better to not risk further injury anyway. Just do what you can and destroy yourself with squats when you are able.