New Max Ot Journal

[gotta_squat]

I will be starting Max Ot on monday. I have done many programs with high sets and not seen very good results, so i hope max ot is just what i need.

SUPPLEMENTS
Dymatize Elite Protein Butter Toffee, Isopure Low Carb Isopure, Carbo Gain, Dextrose, Storm Creatine, Dymatize Multi Vitamin, Vitamin C, Vitamin E.

Supplement Timeing
Wake up- 1 multivitamn
1 hour before lifting-1 gram vitamin C, 800 iu Vitamin E
30 Minutes Before lifting-Storm Creatine
20 minutes after lifting-Dymatize Elite Protein, Carbo Gain, Dextrose, Storm Creatine.
90 minutes after lifting-1 gram vitamin C
Before Bed-Multi Vitamin, 1 gram Vitamin C


TRAINING ROUTINE:
Monday: Chest/ Biceps
Flat Dumbell Press 3 sets 4-6 reps
Incline Dumbell Press 3 sets 4-6 reps
Decline Dumbell Press 1 sets 4-6 reps

Barbell Curls 2 sets 4-6 reps
Hammer Curls 2 sets 4-6 reps
Dumbell Curl 1 sets 4-6 reps

Tuesday: Rest

Wed: Back/Traps/Rear Delts
Barbell Rows 3 sets 4-6 reps
T Bar Rows 2 sets 4-6 reps
Lat Pulldown 2 sets 4-6

Dumbell Shurgs 1 sets 4-6 reps
Deadlifts 2 sets 4-6 reps

Face Pulls 2 sets 4-6 reps

Thursday:Off

Friday: Shoulders/ Triceps
Smith Machine Military Press 3 sets 4-6 reps
Dumbell Press 2 sets 4-6 reps
Side Lateral Raises 2 sets 4-6 reps

Skull Crushers 3 sets 4-6 reps
Pushdowns 2 sets 4-6 reps

Saturday: Legs
Squats 4 sets 4-6 reps
Leg Press 1 set 4-6 reps
SLDL 3 sets 4-6 reps
Seated Calve Raise 2 sets 6-8 reps
Standing Calve Raises 2 sets 6-8 reps

Sunday:Off

[MXdawg2]

looks good man. Get rid of the skullcrushers for triceps and replace them with cgbp or dips though.

[gotta_squat]

Alright Thanks.

[sword chucks]

Looking forward to seeing some results, big man!

[gotta_squat]

Im hoping for awesome results. Im going to work my a** off on this program and keep my diet clean so i see some good gains. I will change up my workouts every time i hit a plateau.

[gotta_squat]

Im actually thinking of taking leg press out of my routine and doing 5 sets of squats and 3 sets of SLDL on leg day. Because Squats are more beneficial then the leg press.

[heavylifter954]

journal # 3 in 2 weeks ill try and follow it if you dont start a new one

[gotta_squat]

Well that previous journal was my old workout, this journal is going to last 8 weeks if not longer, so please follow this one.

[gotta_squat]

This journal starts tomorrow.

[Movnonup]

Subscribed. I plan to start this tomorrow myself, I look forward to seeing your progress. You gotta post some before pics up here!

[gotta_squat]

Today was my first day of MAX OT.

Todays workout was Chest/Biceps

Flat Dumbell Press 60x5, 60x5, 60x5
Incline Dumbell Press 50x6, 50x4, 50x5
Decline Dumbell Press 50x6, 55x4

Barbell Curl 75x4, 75x4, 75x4
Dumbell Curl 30x6, 35x4
Hammer Curl 30x5

The workout took 50 minutes.
Overall i had a really good workout, i used to do 20 sets per bodypart, but now i do 6-8 sets and i down feel like i overtrained and i gave 100%.

Next week do you think i should try 65 dumbell on flat??? Or 55lb dumbells on Incline?

Next workout is wed, and that is shoulders/Triceps

[sword chucks]

I think u should always try to increase weight I know u have it in ya

All that DB work is gonna really help grow your chest i think :P

[gotta_squat]

Yeah i prefer dumbells over barbell for mass. Fuller range of motion. Yeah im going to increase the weight on everything next week and see how i do. That is what max ot is all about.

[gotta_squat]

Length:42 minutes

Smith Machine Military Press 80x5, 80x5, 80x5
Dumbell Presses 40x5, 40x4, 40x5
Side Laterals 20x6, 20x4

Skullcrushers 45x5, 45x5, 45x4
Tricep Pushdowns 100x6, 105x4, 105x6

Overall this was a good workout, I need to work on my form with the side lateral raises. Rear delts are not worked with shoulders, i work them with my back.

[xc4life]

sweet someone doing max ot thats near my strength level. I will pay attention to your progress and try to keep up with it. So far max ot has worked great for me

[BigJesinEdmonds]

Yes yes yes!!!! Ditch the leg press and get down with the get down!!! Doing squats and SLDL, how is that ANYTHING you pick up in real life will be heavy? Oh that's right it won't - you stiff 315 for reps, fridges get light, you squat 5 plates, your buddies honda looks scintilating - forget leg press, it gets your quads stronger than your back so you can't actually use your strength and you may end up hurting yourself outside the gym, which is always terrible...

Good plan buddy - squats and SLDL, love it bro

[gotta_squat]

Nothing beat squats and SLDL, i know if im going to do max ot and its about overload that this was they way to go.

[gotta_squat]

Starting monday i will be doing this max ot workout.


Monday: Chest/Shoulders/Triceps
Flat Dumbell Bench Press 3 sets 4-6 reps
Incline Dumbell Press 2 sets 4-6 reps
Decline Dumbell Press 2 sets 4-6 reps
Smith Machine Military Press 3 sets 4-6 reps
Side Lateral Raise 2 sets 4-6 reps
Skull Crushers 3 sets 4-6 reps
Tricep Pushdowns 2 sets 4-6 reps

Tuesday: Legs/ Calves/ Traps
Squats 4 sets 4-6 reps
SLDL 3 sets 4-6 reps
Standing Calve Raises 2 sets 6-8 reps
Seated Calve Raises 2 sets 6-8 reps
Barbell Shurgs 2 sets 4-6 reps
Dumbell Shurgs 1 set 4-6 reps

Wed: Back/Biceps
Pullups 2 sets 4-6 reps
Barbell Rows 3 sets 4-6 reps
T bar Rows 3 sets 4-6 reps
Barbell Curls 3 sets 4-6 reps
Dumbell Curl 1 sets 4-6 reps
Hammer Curl 1 sets 4-6 reps

Thursday: Off

Friday: Repeat Day 1

Weekends: Off

Monday: Start with day 2
Tuesday: Repeat day 3
Wed: Repeat Day 1
Thursday: Off
Friday: Repeat Monday

[gotta_squat]

Barbell Rows 120x7 (Didnt think i could get this many) 130x5, 130x5, 130x5
T bar Rows 120x6, 125x5, 125x4
Close Grip Lat Pulldown 85x5, 85x7 (Dont know why i got more here) 90x5

Face Pulls 45x8 (Got way to many) 55x4, 55x4

Barbell Shurgs 175x4, 175x5, 175x5, 175x5

Overall this was a OK workout. This is my first week of max ot and I dont think that my intensity is at its highest yet. So i will have to work on that.

[gotta_squat]

Today was leg day, which is definatley the hardest day of the week.


Squats 180x8 (SUPRISED THAT I GOT 8 I ONLY GOT 4 LAST WEEK BEFORE STARTING MAX OT) 190x5, 190x5, 190x4, 190x4

Stiff Legged Deadlifts 175x6, 180x5, 185x4, 185x3
(On these my hand always slips so i really dont know if i am going to failuire or not)

Calves- I didnt do these today because im still looking for the best calve exercises.

Overall this was a good workout that took 32 minutes to complete.

[Movnonup]

Hey there, I've been following this. I started the same day as you. BUT for your problem on deadlifts. Go to sportmart or sports authority and pick up a pair of Lift Straps. I picked mine up for 5.99 last week, and I wouldnt have been able to go as heavy as I did without my hands failing. So go get yourself a pair.

[sword chucks]

Nice workout, once u get straps, those SLDLs will fly up

[gotta_squat]

Thanks for the advice, ill go pick me up some of those.

[gotta_squat]

Flat Dumbell Bench Press 60x6, 60x6, 60x4 (Previous best was 60x4)
Incline Dumbell Bench Press 55x3( THIS WAS SUPERHARD) 50x5, 50x5
Decline Dumbell Bench Press 55x5, 55x4 (Previous best was 55x4)

Skullcrushers 45x5, 45x5, 45x5
Tricep Pushdowns 110x5, 110x5, 110x6 (Previous best was 105x6)

I will be doing this again friday, i was going to do shoulders today but i decided to do them with my legs. On friday I will try 65 lb dumbells on flat and 55 on incline and 60 on decline and see how it goes, I will also try 50 lbs for skullcrushers, for skullcrushers i put 45 lbs worth of weight on an ez bar and i dont know how much the bar weighs so. i will also try 115 on pushdowns.

[sword chucks]

nice workout man! good gains.

if u make an increase over your best lift you should mark it in blue

the ez bar is 25 pounds

anyways keep it up bro!

[gotta_squat]

Thanks man, i dont know how to change the color of the text, thats why i didnt put it in blue.

[gotta_squat]

Chin ups BWx4, BWx4, BWx3

Barbell Rows 135x3, 130x5, 130x5 (On these it hard to keep your body in one postion. when i pull the weight my whole body lifts up, hope this is ok)
T-Bar Rows 130x5, 130x4, 130x5 (Previous best was 125x5)
Close Grip Lat Pulldown 95x5, 95x5 (Prevoius best was 90x5)

Face Pulls 55x4, 55x5, 55x5

Barbell Curls 75x6!!!(Last week i got 75x4) 77.5x4, 77.5x4
Dumbell Curls 35x4, 35x4 (Only got 3 with right hand which is weird)
Hammer curls 30x6 (Next week will be going to 35)

Dumbell Shurgs 70x6, 70x6, 70x4, 70x4 (I rested 30 seconds in between sets on these so i could get my workout done in 1 hour)

OVERALL THIS WAS A GREAT WORKOUT, MY T BAR ROWS WERE UP AND SO WERE LAT PULLDOWNS AND CURLS.

Next week i am going to switch the barbell rows with seated rows to change it up a bit.

[Com-Shuk]

don't get straps.

I used to use straps and started doing deadlifts with over 300lbs, hands were all fine, shrugs with 4 plates etc etc

then i noticed my wrists were always hurting during bench press mostly, your forearms/wrist will suck once you get used to straps
"if you can't hold it, dont lift it"
follow this untill you're REALLY strong, when all your lifts are in the 200pounds+ it wont really matter

[gotta_squat]

Alright thanks.

[gotta_squat]

Squats 195x5, 195x5, 195x4, 195x4, 195x3( Prevoius best was 190x5)
SLDL 185x5, 185x4, 185x4 (Previous best was 185x4)

Smith Machine Military Press 82.5x4, 82.5x6, 82.5x5, 82.5x4 ( Previous best was 80x5)
Dumbell Shoulder Press 40x4, 40x4
Upright Rows 75x5, 75x5

This workout took 56 minutes.

Overall this was an awesome workout, on my last set of squats i almost fell over trying to get that 3rd rep. So far max ot is working great for me, this is only my second week but all my compound movements have gone up.