Max OT training program please critique...

[tflorko]

Week 16 Tuesday 7/16/08

Lift: Seated Calf Raises
3 sets of 6-8 reps x 170lbs

Lift: Standing Calve Raise
2 sets of 6-8 reps x 285lbs

Warmup:
85 lb x 12 reps
85 lb x 10 reps
105 lb x 6 reps
115 lb x 3 reps
115 lb x 1 rep

Lift: Seated Straight Bar Military Press
3 sets of 4-6 reps x 135lbs

Lift: Dumbbell side laterals
2 sets of 4-6 reps x 27.5? dumbbells went down in weight, feels better

Lift: Seated Dumbbell side laterals
2 sets of 4-6 reps x 17.5


Week 16 Thursday program of 7/17/08


Warmup: Seated Cable Rows
60lb x 12 reps
60lb x 10 reps
90lb x 6 rep
120lb x 3 reps
120lb x 1 rep

Lift: Cable Rows
3 sets of 4-6 reps x 150lbs

Lift: Lat Pulldowns
2 sets of 4-6 reps x 150lbs

Lift: Bent Over Barbell Rows
2 sets of 4-6 reps x 135lbs


Lift: Barbell Shrugs
3 sets of 4-6 reps x 245lbs

Lift: Machine Shrugs
2 sets of 4-6 reps x 365lbs


Week 16 Friday program of 7/18/08


Warmup: Incline Barbbell Bench Press
85lb x 12 reps
85lb x 10 reps
105lb x 6 reps
115lb x 3 reps
115lb x 1 rep

Lift: Incline Barbbell Bench Press
3 sets of 4-6 reps x 155lb

Lift: Dumbbell Bench Press
3 sets of 4-6 reps x 75lb dumbbells

Lift: Decline Bench Press Machine
1 set of 4-6 reps x 275

Lift: Cable Flys
2 set of 4-6 reps x 120

Lift: Machine Crunces
4 sets of 12-15 reps 150lbs

Lift: Sideways Hyper Extenions (for dem lub handles)
2 sets of 10-12 x 60lb dumbbell

[tflorko]

Week 16 Monday 7/14/2008


Warmup: Alternating Dumbbell Curls
20lb x 12 reps
20lb x 10 reps
25lb x 6 reps
30lb x 3 reps
30lb x 1 rep

Lift: Alternating Dumbbell Curls
2 sets of 4-6 reps x 40lbs dumbbells

Lift: Curl Bar Curls
3 sets of 4-6 reps x 85lbs

Lift: Wrist Curls
3 sets of 4-6 reps x 90lbs

Lift: Crunches (Machine)
4 sets of 10-12 reps 150LBS

Lift: Sideways Hyper Extenions (for dem lub handles)
2 sets of 10-12 x 60lb dumbbell

[tflorko]

Week 16 Tuesday 7/16/08

Lift: Seated Calf Raises
3 sets of 6-8 reps x 170lbs

Lift: Standing Calve Raise
2 sets of 6-8 reps x 285lbs

Warmup:
85 lb x 12 reps
85 lb x 10 reps
105 lb x 6 reps
115 lb x 3 reps
115 lb x 1 rep

Lift: Seated Straight Bar Military Press
3 sets of 4-6 reps x 135lbs

Lift: Dumbbell side laterals
2 sets of 4-6 reps x 27.5? dumbbells went down in weight, feels better

Lift: Seated Dumbbell side laterals
2 sets of 4-6 reps x 17.5


Week 16 Thursday program of 7/17/08


Warmup: Seated Cable Rows
60lb x 12 reps
60lb x 10 reps
90lb x 6 rep
120lb x 3 reps
120lb x 1 rep

Lift: Cable Rows
3 sets of 4-6 reps x 155lbs

Lift: Lat Pulldowns
2 sets of 4-6 reps x 155lbs

Lift: Bent Over Barbell Rows
2 sets of 4-6 reps x 135lbs


Lift: Barbell Shrugs
3 sets of 4-6 reps x 245lbs

Lift: Machine Shrugs
2 sets of 4-6 reps x 365lbs


Week 16 Friday program of 7/18/08


Warmup: Incline Barbbell Bench Press
35lb x 12 reps
35lb x 10 reps
45lb x 6 reps
50lb x 3 reps
50lb x 1 rep

Lift: Incline dumbell Bench Press
3 sets of 4-6 reps x 75lb

Lift: Dumbbell Bench Press
3 sets of 4-6 reps x 80lb dumbbells

Lift: Decline Bench Press Machine
1 set of 4-6 reps x 70lb dumbell

Lift: Cable Flys
2 set of 4-6 reps x 120

Lift: decline crunches
4 sets of 12-15 reps 45lbs

Lift: Sideways Hyper Extenions (for dem lub handles)
2 sets of 10-12 x 60lb dumbbell

[tflorko]

MINE IN " "

Week 18 Tuesday 7/29/08

Lift: Seated Calf Raises
2 sets of 6-8 reps x 170lbs

Lift: Standing Calve Raise
2 sets of 6-8 reps x 285lbs

Warmup: Barbbell Bench Press
105lb x 12 reps
105lb x 10 reps
125lb x 6 reps
155lb x 3 reps
155lb x 1 rep

Lift: Barbbell Bench Press
3 sets of 4-6 reps x 275 "185"

Lift: Incline Dumbbell Bench Press
3 sets of 4-6 reps x 80lb dumbbells "65"

Lift: Decline Barbell Bench Press
1 set of 4-6 reps x 225 "135"

Lift: Cable Flys
2 set of 4-6 reps x 160 "140"

Week 18 Wednesday 7/30/08


Warmup: Straight Bar Curls
40 lb x 12 reps
40 lb x 10 reps
50 lb x 6 reps
60 lb x 3 reps
60 lb x 1 rep

Lift: Straight Bar Curls
2 sets of 4-6 reps x 100lbs ?60?

Warmup: Tricep Press Downs
110 lb x 12 reps
110 lb x 10 reps
130 lb x 6 reps
150 lb x 3 reps
150 lb x 1 rep

Lift: Tricep Press Downs
2 sets of 4-6 reps x 200lbs ?150"

Lift: Alternating Dumbbell Curls
2 sets of 4-6 reps x 45lb ?32.5?

Lift: Lying Tricep Presses Barbell
2 sets of 4-6 reps x 80lbs ?50?

Lift: Dumbbell Hammer Curls
2 sets of 4-6 reps x 45lb ?32.5?

Lift: Cable Tricep Pulldowns (Behind the Back)
2 sets of 4-6 reps x 100lbs ?60?

Week 18 Friday of 8/02/2008


Warmup: Seated Straight Bar Military Press
85 lb x 12 reps
85 lb x 10 reps
105 lb x 6 reps
135 lb x 3 reps
135 lb x 1 rep

Lift: Seated Straight Bar Military Press
3 sets of 4-6 reps x 185lbs "135"



Lift: Seated Dumbbell Press
2 sets of 4-6 reps x 80lb dumbbells "60"


Lift: Dumbbell side laterals
2 sets of 4-6 reps x 25lb ?27.5?



Lift: Wrist Curls
2 sets of 6-8 reps x 90lbs

Lift: Dumbbell Wrist Curls
2 sets of 6-8 reps x 40lbs

Lift: Sideways hyper extensions
1 set of 10 reps 60lbs

Lift Machine Crunches
4 sets of 10 reps 180lns

Lift: Sideways leg lifts
2 sets of 15 (no weight)

[jaredziesmer]

keep at bro i use the Max-OT in my cycle as well. really good program. has worked well for me.

[tflorko]

8/8/08

Straight Bar military press (Smith Machine)
3 Sets 4-6 185lbs

Seated Dumbell Press
2 Sets 4-6 65lb dumbell

Dumbell Side Laterals
2 Sets 4-6 25lb dumbells

Wrist Curls
45 lb dumbells

Straight bar wrist curls
95lb bar

[tflorko]

and yea man, so far its goin great, been seeing weight increases like no other and starting to see some size. I also decide to start training for a half iron man and ive picked up biking which is awsome