Sfgiants13 Max-OT Training and Cardio Log

[sfgiants13]

I'll start posting Monday. This is week one, and I've tried to become reaquinted to lifting. I've taken 2 months off due to school and I just had no free time on my hands getting 5 hours of sleep every night. Everything's lightened up, and I'm ready again. Due to the time off my lift's have gone way down, so don't laugh when a lot of them or horrible, they'll go up sooner or later. My current split is:

Monday-Back and Traps
Tuesday-Chest and Triceps
Wednesday-Abs, Calves, and Forearms
Thursday-Shoulders and Biceps
Friday Legs

Cardio is on all 5 days, Max-OT style. My current record is 6.33 miles in 16 minutes, and I'm hoping to improve on that.

For each day I'll post my cardio in the morning, then edit my post to include weights at night.

[Younglifter14]

Cool bro, glad to see your starting a journal. Im barely online to talk much anymore :(.

Young :)

[sfgiants13]

Originally posted by Younglifter14
Cool bro, glad to see your starting a journal. Im barely online to talk much anymore :(.

Young :)

Yeah, I see you on sometimes, but it's when I have homework, which sux. Gotta go do leg day right now.

[Younglifter14]

Originally posted by sfgiants13
Yeah, I see you on sometimes, but it's when I have homework, which sux. Gotta go do leg day right now.

:(

cool, good luck

Young :)

[sfgiants13]

Dang. I just got a major muscle cramp in my leg on my first warm up set. I can't even complete a rep with the bar, it's bugging me that much. It might be because my legs aren't used to it, or I've been inside a cafeteria with no water all day in a cafeteria for a Jazz Band festival. I'll try to do what I can tomorrow, just to get my legs back into working shape. Young, sign on for a bit if you can.

[Heisman]

Originally posted by sfgiants13 Cardio is on all 5 days, Max-OT style. My current record is 6.33 miles in 16 minutes, and I'm hoping to improve on that.

I'm sure you made a typo since nobody could run 6.33 miles in 16 minutes. Make sure you stretch if your legs cramp up.

[sfgiants13]

Originally posted by Heisman
I'm sure you made a typo since nobody could run 6.33 miles in 16 minutes. Make sure you stretch if your legs cramp up.

Lol, on a recrumberent bike. I'm stretching as much as I can to try and work out before I leave for a baseball game, but it doesn't look like that'll happen. And by the way, none of my lifts are that great. Before I lifted without a diet, and never consistantly did it, so that's why I'm so weak at the moment. I am now dedicated and ready to go 100%. I'm trying to get my lifts up, so just don't make fun of some of my horrible lifts. I tell you, if I would've been lifting consistantly for the time I've spent on this boards, I wouldn't be this weak. That was a mistake on my part.

[sfgiants13]

Cardio went well this morning. Set a new PR. It was intense the whole duration, and I felt like I got a lot done during that time. I will constantly try to improve on it.

Duration-16 Minutes
Distance-6.65 Miles
Calories Burned-319

My lifting session today was not very good. I didn't get much accomplished, and I just wasn't there mentally. I hope to get back at it tomorrow and have a much better workout.

Monday- Back and Traps

Lat Pull-Downs 6 reps 55 pounds/ 4 reps 60 pounds
Barbell Rows- 6 reps 35 pounds/ 5 reps 40 pounds
Dumbbell Rows- 6 reps 20 pounds/ 6 reps 20 pounds
Barbell Shrugs- 6 reps 100 pounds/ 4 reps 105 pounds

[Heisman]

Originally posted by sfgiants13
Lol, on a recrumberent bike. I'm stretching as much as I can to try and work out before I leave for a baseball game, but it doesn't look like that'll happen.

Ahhh. The bike makes a lot more sense. Try stretching before you go to bed. It helps.

[sfgiants13]

Originally posted by Heisman
Ahhh. The bike makes a lot more sense. Try stretching before you go to bed. It helps.

I've done that since I got the cramp and it left me completely last night. Doesn't matter anyway, today is my back and traps workout, in which I do deadlifts once every 2 weeks. I have a very different scedule. If I do deadlifts on Monday, legs are on Friday, and if it's the week I don't deadlifts, legs are on Thursday and I swap the normal Thursday workout to Friday.

[sfgiants13]

My cardio session went decent today. It got the job done, but no where near what I would've liked. I accidently reset the measurements when I went to get my water bottle, guess I wasn't thinking clearly. I guestimate maybe 6-6.3 miles.

My training went great today. I was mentally focused and improved on lifts. I hope to continue with great workouts like this, and especially coming off a not so good day Monday. I just substituted Close Grip Bench Press because the Skullcrushers just weren't working. Plus I had no spotter so it was difficult to get the bar into place. Plus since I have 3 bench exercises in a row, it works nicely into my power rack and schedule. I went light on the close grip press just to get the feel for it.

Tuesday-Chest and Triceps

Flat Barbell Bench Press-70 pounds 6 reps/ 75 pounds 4 reps/ 75 pounds 4 reps
Incline Barbell Bench Press-65 pounds 6 reps/ 65 pounds 6 reps/ 70 pounds 4 reps
Close Grip Barbell Bench Press-65 pounds 4 reps/ 65 pounds 4 reps
Cable Push-Down-35 pounds 6 reps/ 40 pounds 4 reps

[Heisman]

Nice. Have you ever tried dips?

[sfgiants13]

Originally posted by Heisman
Nice. Have you ever tried dips?

I workout at home and have no access to a dip station. I'm currently saving to buy a pair of dip handles for my power rack, or a powerhouse station.
Right now all I care about is improving my lifts, which since last week I started just to get the feeling again, my lifts keep going up, so I'm happy. I hope to keep going and I'll be a lot stronger and not near as weak. Once I have access to a dip station, I would be stupid not to use it, since dips are a great exercise.

[sfgiants13]

My cardio went great once again. I beat Monday's PR, and had mental focus and intensity the whole time. I hope to keep improving, and be up to 7 miles within the end of next week.

Duration-16 minutes
Distance-6.72 Miles
Calories Burned-322

In training today I got a lot done. A few lifts went up and it felt like I accomplished a lot, and am hoping to continue the streak of great workouts tomorrow on leg day.

Wednesday-Abs, Calves, and Forearms

Leg Raises- 12 reps 0 pounds/1 2 reps 0 pounds
Cable Crunches- 12 reps 40 pounds/ 8 reps 50 pounds
Calf Raises(One foot at a time with a dumbbell in one hand off the end of my bench)- 8 reps 30 pounds/ 8 reps 30 pounds
Barbell Wrist Curls- 8 reps 50 pounds/ 7 reps 55 pounds
Dumbbell Wrist Curls- 8 reps 15 pounds/ 8 reps 20 pounds

[jpdn83]

your routine. It is very similiar to mine. I love the Max OT principles, but I modified it to fit my training preferences a little bit. Check out my current 4 week routine, then I'm going to switch up some of the exercises, but not my split after 4 weeks.

I usually rest 2-3 minutes between sets. I like a lot of volume so I rip it up pretty hard. Good luck with your journal.

Monday – Chest/Forearms
• BB Bench Press – 4 x 6-8
• DB Incline Press – 4 x 6-8
• DB Decline Press – 4 x 6-8
• DB Flyes – 3 x 8-10
• Wrist Curl – 4 x Failure
• Reverse Wrist Curl – 4 x Failure

Tuesday – Legs/Calves/Abs
• Squats – 4 x 6-8
• Leg Press – 3 x 6-8
• Leg Curl – 4 x 6-8
• Leg Ext. – 3 x 6-8
• Calf Raise – 4 x 8-12
• Cable Crunches – 4 x 8-12

Wednesday – Shoulders/Traps/Triceps
• Military Press – 4 x 6-8
• Lateral Raise – 4 x 8-10
• Rear Lateral Raise – 4 x 8-10
• BB Shrugs – 4 x 8-12
• CG Press – 4 x 6-8
• Dips – 4 x 6-8

Thursday – Back/Biceps
• Wide Grip Pull-ups – 4 x 6-8
• V Bar Pull-ups – 4 x 6-8
• BB Row – 4 x 6-8
• Seated Row – 3 x 6-8
• BB Curls – 4 x 6-8
• DB Hammer Curls – 4 x 6-8

Friday – Abs/Calves/Forearms
• Cable Crunches – 4 x 8-12
• Ab Curls – 4 x 8-12
• Sled Calf Raise – 4 x 8-12
• Donkey Calf Raise – 4 x 8-12
• Wrist Curls – 4 x Failure
• Reverse Wrist Curls – 4 x Failure

[Heisman]

Here is what I did to be able to do dips. I went to Sports Authority and they had these 5 pound dumbells that were in the shape of a treapezoid. They were pretty wide on one side. So, I bought them for 12 bucks and am able to hold onto the short sides while the long sides lie on two dressers that are the same height. So, I can just do dips on those. You could probably figure something out without having to actually buy a dip station.

[sfgiants13]

Originally posted by jpdn83
your routine. It is very similiar to mine. I love the Max OT principles, but I modified it to fit my training preferences a little bit. Check out my current 4 week routine, then I'm going to switch up some of the exercises, but not my split after 4 weeks.

I usually rest 2-3 minutes between sets. I like a lot of volume so I rip it up pretty hard. Good luck with your journal.

Monday – Chest/Forearms
• BB Bench Press – 4 x 6-8
• DB Incline Press – 4 x 6-8
• DB Decline Press – 4 x 6-8
• DB Flyes – 3 x 8-10
• Wrist Curl – 4 x Failure
• Reverse Wrist Curl – 4 x Failure

Tuesday – Legs/Calves/Abs
• Squats – 4 x 6-8
• Leg Press – 3 x 6-8
• Leg Curl – 4 x 6-8
• Leg Ext. – 3 x 6-8
• Calf Raise – 4 x 8-12
• Cable Crunches – 4 x 8-12

Wednesday – Shoulders/Traps/Triceps
• Military Press – 4 x 6-8
• Lateral Raise – 4 x 8-10
• Rear Lateral Raise – 4 x 8-10
• BB Shrugs – 4 x 8-12
• CG Press – 4 x 6-8
• Dips – 4 x 6-8

Thursday – Back/Biceps
• Wide Grip Pull-ups – 4 x 6-8
• V Bar Pull-ups – 4 x 6-8
• BB Row – 4 x 6-8
• Seated Row – 3 x 6-8
• BB Curls – 4 x 6-8
• DB Hammer Curls – 4 x 6-8

Friday – Abs/Calves/Forearms
• Cable Crunches – 4 x 8-12
• Ab Curls – 4 x 8-12
• Sled Calf Raise – 4 x 8-12
• Donkey Calf Raise – 4 x 8-12
• Wrist Curls – 4 x Failure
• Reverse Wrist Curls – 4 x Failure

Cool. Thanks.

As for the dips, I've actually tried to think of something similar, but nothing in my house would allow me to do so. I'll keep thinking. At New York Barbells the handles are 30 bucks, but the shipping is 35, so that's why I can't afford it at the moment. Can't wait till I'm old enough to get a job.

[sfgiants13]

You know, I just thought of something. I get straight A's in school, and usually get side tracked when I do homework, and do something else. My grades are almost B's. Since I love being in what I call my home gym, I'm going to do my homework in there from now on. I have my CD player, clock, good writing surface, and I love being in my gym. I'm going to give that a try today and see how it goes.:)

[sfgiants13]

My cardio went great once again. That's 3 straight sessions I've improved on the last one. If i keep going like this, it'll be very result producing. The whole time was intense and I was concentrated. I hope to keep improving.

Duration-16 Minutes
Distance-7.75 Miles
Calories Burned-323

Today was leg day, and on warm-up my legs got sore just from the warm-up, probably since it's my first time working legs since my prolonged absense. Leg day was pretty good, but I didn't up the weight because tomorrow is volleyball tryouts, and I need all the legs I can get. Next time my lifts should be much better because I won't have to worry about tryouts.

Thursday-Legs

Squats-4 Reps 95 Pounds/ 5 Reps 95 Pounds/ 6 Reps 95 Pounds/ 4 Reps 95 Pounds/ 5 Reps 95 Pounds
Stiff Leg Deadlifts-6 Reps 85 Pounds/ 6 Reps 90 Pounds

[Younglifter14]

Oh man, its been too long since I done cardio :(.

Glad to see your enjoying yours ;).

Young

[sfgiants13]

Originally posted by Younglifter14
Glad to see your enjoying yours ;).

Oh yeah, 16 minutes of Max-OT hell is really enjoyable.:rolleyes:;)

[Younglifter14]

Originally posted by sfgiants13
Oh yeah, 16 minutes of Max-OT hell is really enjoyable.:rolleyes:;)

;) at least I dont have a computer restriction ;).

[sfgiants13]

Originally posted by Younglifter14
;) at least I dont have a computer restriction ;).

Thanks man, that's real supporting....At least me legs don't hurt.....give me 2 hours and they will.

[sfgiants13]

No cardio today guys. I was stupid enough to work my legs yesterday, which makes them pretty sore this morning, so I have to preserve my legs as much as I can before volleyball tryouts at 5:30 P.M.

[Heisman]

Try some very light running. That should help and it won't drain you at all.

[D_Ambrosia]

I got a question for you: Youve been off from lifting for 2 months why the hell are you doing cardio? Are you in college or something and thats why you took off.

[sfgiants13]

Originally posted by D'Ambrosia
I got a question for you: Youve been off from lifting for 2 months why the hell are you doing cardio? Are you in college or something and thats why you took off.

Because I'm trying to get rid of the extra fat I gained during the time off and keep my body fat in check. And I'm in 8th grade, taking 3 advanced classes with the 2 most difficult teachers on campus. Within 2 months, I had 8 different projects to do and had no time whatsoever for anything else. I have to put school as my number one priority. I did a bit of light running today and it helped a lot. Thanks.

[D_Ambrosia]

Originally posted by sfgiants13
Because I'm trying to get rid of the extra fat I gained during the time off and keep my body fat in check. And I'm in 8th grade, taking 3 advanced classes with the 2 most difficult teachers on campus. Within 2 months, I had 8 different projects to do and had no time whatsoever for anything else. I have to put school as my number one priority. I did a bit of light running today and it helped a lot. Thanks.

Are those 3 classes for highschool credit?

[sfgiants13]

Originally posted by D'Ambrosia
Are those 3 classes for highschool credit?

No, to do these you had to pass a certain test, which wasn't easy. By doing so I will be able to take college classes in my senior year allowing for a better chance of getting to a major college.

[jpdn83]

just to let you know...I did my first abs,calves,forearms workout today and i thought it was going to be an easy day...NO, man i busted my ass...it was just as tough as one of my normal workouts! i was surprised! great pumps!

[Heisman]

Originally posted by jpdn83
just to let you know...I did my first abs,calves,forearms workout today and i thought it was going to be an easy day...NO, man i busted my ass...it was just as tough as one of my normal workouts! i was surprised! great pumps!

Why don't you start your own journal instead of hijacking Sfgiants?

[jpdn83]

i was just letting him know because we have similiar routines, im not going to write about my workouts just that one b/c i had never done it before.

my bad...no more 'hijacking' :)
Ill try not to run my workouts into any buildings or anything... ha ha

[sfgiants13]

I don't mind. As long as he doesn't post each workout and cardio session and use mine as his journal I don't mind. If he just comments on how his went and ours is similar every once in a while I don't mind.

[sfgiants13]

Today was horrible. I got about 4 hours of sleep, and it affected the rest of my day. I completed lifting, but sleepily because i got back from volleyball at 9 and had to eat and stuff, so I pretty much slept my way through the workout. It's not even worth of posting the lifts. This weekend is a much needed 3 day weekend from school, 2 from lifting and cardio. Tomorrow isn't a well-deserved, more like a must-have cheat day. I hope I can get things in order soon.

[Heisman]

Three day weekends always help. I'm looking forward to Monday because I will get more sleep then usual. You will be fine.

[sfgiants13]

Everything's back in order. I hate doing cardio again, but did very well today. I accidently hit the reset button halfway through, so I just doubled the amount I had for the last 8 minutes. I honestly think I could've got more if I would've actually known what I got. Today's session went great, and was very intense, a new PR!

Duration-16 Minutes
Distance-7.38 Miles
Calories Burned-348

[Heisman]

Good job on the cardio. Your endurance is really improving.

[sfgiants13]

Now I just hope for my strength to shoot up, but I know it takes time and hard work.

[Heisman]

Originally posted by sfgiants13
Now I just hope for my strength to shoot up, but I know it takes time and hard work.

Yes it does. As long as you put in the hard work, you will see plenty of strength increases all around, which IMO equals a big increase in any one exercise.

[sfgiants13]

This week has sucked. Sorry about the lack of updates. I've been up to my neck in homework and tests, so I haven't had the time to workout or do cardio. If I would've it would've been a sleep walking workout. I'm keeping my diet in check, and starting back up Monday with training. This time will allow me to ammend my diet I'm trying to fix, and get my lost motivation back. I don't know why it's gone, it's just one of those things.

[sfgiants13]

Sorry about the lack of updates this week. Been real busy. As soon as I workout my legs today, I'll post everything up. This week went pretty well, only cheating once beause it was my grandpa's 84th birthday, so we went out to dinner. I did cardio 4 times this week, Mon-Fri and lifting all 5. I got in a big argument with my dad last night and am so pissed at him I haven't eaten much of anything today. That's been the only set back this week. But other then that it went pretty well.

[Heisman]

Birthdays are a great day to cheat.

Sorry to hear about you in your dad. You can fill us in on the details, but if you want to keep it private I understand. I hope things get better between the two of you.

[sfgiants13]

It's got a little better between us. It should be gone soon. I'm going to post the week's log now that I have time.

[sfgiants13]

Today's cardio session went great, and after having a set back is a great motivation to do this well. I was focused, and it showed. I hope to continue this throughout the week.

Duration-16 Minutes
Distance-7.01 Miles
Calories Burned-335

My back training went great today. I have had problems recently fully contracting the lats, but today I finally learned how to do it properly. That was my only goal today, but either my weight or reps increased today, making it a very good workout.

Monday-Back and Traps

Lat Pull-Downs-4 Reps 60 Pounds/ 6 Reps 60 Pounds
Bend Over Barbell Rows-6 Reps 40 Pounds/ 6 Reps 40 Pounds
Dumbbell Rows-6 Reps 30 Pounds/4 Reps 30 Pounds
Deadlifts-5 Reps 100 Pounds/ 5 Reps 100 Pounds
Barbell Shrugs-6 Reps 105 Pounds/ 6 Reps 110 Pounds

[sfgiants13]

My cardio session today wasn't bad. Nothing special, but it got the job done. I hope to improve on this greatly tomorrow morning.

Duration-16 Minutes
Distance-6.58 Miles
Calories Burned-316

Today's chest went ok. Nothing special. I had to rush a little bit because I had to be somewhere, so my lifts didn't go up because I didn't have adequete rest between sets. Next week should be much better.

Tuesday-Chest and Triceps

Flat Barbell Press-6 Reps 75 Pounds/ 2 Reps 80 Pounds/ 4 Reps 75 Pounds
Incline Barbell Press-6 Reps 70 Pounds/ 5 Reps 70 Pounds/ 5 Reps 70 Pounds
Close Grip Bench Press-4 Reps 65 Pounds/ 3 Reps 65 Pounds/ 3 Reps 65 Pounds
Cable Pull Downs-6 Reps 40 Pounds/ 5 Reps 40 Pounds.

[Heisman]

It took me a while to learn to fully contract my lats. I am still working on my traps, lower back, and hamstrings. I was looking at my back in a hand held mirror that was facing a wall mirror. I flexed my lower back, and it moved a lot more than I thought it would. I thought it was some sort of inner flex that you couldn't see on the outside. I was wrong.

[sfgiants13]

Today's cardio session was better then yesterday's. I was mentally ready, and did quite well. I hope to improve on this tomorrow.

Duration-16 Minutes
Distance-6.81 Miles
Calories Burned 327

Today's lifting went pretty well. I used perfect form the whole time, and am now doing weighted leg raises instead of plain. The whole workout I was intense and concentrated. This was overall a good workout.

Wednesday-Abs, Cales, and Forearms

Leg Raises-10 Reps 10 Pounds/ 10 Reps 10 Pounds
Cable Crunches-10 Reps 50 Pounds-10 Reps 55 Pounds
Calf Raises-8 Reps 40 Pounds/ 8 Reps 40 Pounds
Barbell Wrist Curls-8 Reps 55 Pounds/ 8 Reps 55 Pounds
Dumbbell Wrist Curls-8 Reps 20 Pounds/ 8 Reps 20 Pounds

[sfgiants13]

Today's cardio session was better then yesterday's. I was once again ready to go in the morning, fresh and attacking the session with intensity. This week's cardio has been going pretty well, and I hope to keep that up.

Duration-16 Minutes
Distance-6.85 Miles
Calories Burned-328

Today's workout sucked. I was only able to get 2 sets of Military Press and 3 Sets of Barbell Curls, taking away warm-ups and 6 shoulder and 2 bicep sets. I had to rush home to get this much in, then I had to go to my grandfathers birthday dinner.

[sfgiants13]

No cardio today. This week has been so tiring, I just needed the extra half hour sleep. My workout compensated for this.

My leg day today was great. Increased my squat 20 pounds, and my SL deadlift 10 pounds from last week. I also didn't get the pain in my quad and hamsting that felt like a taser gun shot me there like I did last time. Great workout, and I hope to have more like this in the near future.

Friday-Legs

Squats-6 Reps 95 Pounds/ 6 Reps 100 Pounds/ 6 Reps 105 Pounds/ 6 Reps 110 Pounds/ 4 Reps 115 Pounds
Stiff Leg Deadlift-6 Reps 95 Pounds/ 6 Reps 105 Pounds

[sfgiants13]

Guys, I've got to get myself together. I lifted and cardioed Mon and Tues last week, and I just have to take this week off and the remainder of last week was off. 3 project due, one Friday, 2 this Friday, all assigned Tuesday. I've had 4 4 hour sleep nights, and I just can't have a good performance with that. Volleyball matches start tomorrow and our biggest match is Wednesday, so I just can't have that much lack of sleep. I'm coming back next Monday with a new diet, trianing split, but I'm going to keep up with my diet.

[Heisman]

Don't worry about it. School is more important than lifting.

[sfgiants13]

Guys, last week I got me a new split, and have been trying to get up at 4 AM to workout. I was successful the first 3 days, but the past 2 I was just beat, so I did it in the afternoon. That was my week back, so I'll post the lifts starting this week.

Monday-Back
Tuesday-Shoulders and Abs
Wednesday-Biceps, Triceps, Forearms
Thursday-Chest and Calves
Friday-Legs

New diet consisting of approximately 1900 calories, 240 grams of protein, 28 grams of fat (mostly all from Flax) and 170 grams of carbs.

[sfgiants13]

Ok guys, last week was my warm-up week, and now I'm back into it. I'm going Tuesday-Saterday this week because I got back late Sunday night (Early Monday Morning). It's Spring Break, so this really helps me a lot. I'm going into my back workout today, which is scheduled for Monday, so I'll post my lifts when I get done.

[sfgiants13]

Guys, I'm not going to keep updating this journal. I'll just keep it in the one I was using before. I'm finally back on track though.