xEmtekx's Max-OT Training Journal -- A QUEST FOR INSANE GAIN!

[xemtekx]

Db shoulder:

60s x 6
60s x 5
60s x 4

Military BB:

105 x 6
110 x 5

Side laterals:

35s x 7
35s x 7

Tricep presses:

95 x 4
90 x 4
85 x 4

Tricep pushdown:

150IB machine max x 6
150IB machine max x 5
150 Ib machine max x 5

Db overhead extension :

90 x 3


WOrkout notes:

awesome pump!

[BRUTUSPLAC]

FANTASTIC !!!!!!! your doing great !

[xemtekx]

BB curls:

90 x 5 -- PR
90 x 3
85 x 4

Hammer curls:

35 x 5 -- PR
35 x 5

E-Z Bar curls (narrow grip):

75 x 4
75 x 4

Cable crunches:

150 x 10
150 x 10

[xemtekx]

Squats:

max-ot warmup

260 x 6 -- PR
265 x 4 -- PR

Leg Press:

5 plates + 10 e/s x 6 -- PR
5 plates + 10 e/s x 6
5 plates + 10 e/s x 6

Lying Hamstring curl:

125 x 6 -- PR
125 x 5

SLDL:

285 x 5 -- PR
280 x 6 -- PR

Machine Calf Raises (FULL ROM):

5 plates + 25 e/s x 10 -- PR
6 plates e/s x 7 -- PR

Seated Calf Raises:

2 plates + 20 x 6
2 plates + 10 x 7

Workout Duration: 40 minutes
Workout Notes:

- INSANE PR'S LEFT AND RIGHT! -- ALL HAIL MAX-OT!

[manatwork88]

Originally Posted by xemtekx

So I've gained about 5-7 pounds during the past 3 weeks (was doing Bill Starr's 5x5 before this) and I'm feeling alot stronger in the gym!

Military Press:

115 x 5
115 x 5
115 x 5

Arnold Presses (first time doing them -- started light):

50s x 6
50s x 6

Side Laterals:

30s x 8
35s x 7

BB Shrugs:

275 x 6
285 x 5

Upright rows:

95 x 6
100 x 5

Workout Duration: 35 minutes

Workout Notes:

-awesome!

WTF HOW DO YOU SHRUGH 285LB ON BARBELL
HOW MUCH CAN YOU SHRUG DUMBELLS

[BRUTUSPLAC]

Originally Posted by manatwork88

WTF HOW DO YOU SHRUGH 285LB ON BARBELL
HOW MUCH CAN YOU SHRUG DUMBELLS

we all have our strength's

HE found his groove . just like i can squat .

all in due time . stick with the basics .

merry christmas !!!!!!!!!!!!!!!!!!!!

[xemtekx]

Originally Posted by BRUTUSPLAC

we all have our strength's

HE found his groove . just like i can squat .

all in due time . stick with the basics .

merry christmas !!!!!!!!!!!!!!!!!!!!

merry christmas to u 2 :P

LEGS! - DECember 26th

Squat:

max ot warmup
270 x 4 -- PR
270 x 4

Leg Press:

10 plates + 50 x 6 --PR
10 plates + 70 x 5 -- PR

Leg Curl:

145 x 6
145 x 6

High footing leg press:

12 plates + 50 x 6 (easy)
14 plates x 6 -- PR
14 plates x 6

Standing calve raises (machine):

12 plates + 50 x 8 -- PR
12 plates + 70 x 6 -- PR

Seated calve raises:

2 plates + 25 x 8
2 plates + 25 x 8


Workout duration: 43 minutes

Workout notes:

awesome leg day and prs!

[Xtreme4Life]

Great stuff!

What kind of ROM are you using with your squats?

[js4506]

how long haveyou been on maxOT? how much size/strength gains have you had? i was thinking about starting this

[xemtekx]

Originally Posted by Xtreme4Life

Great stuff!

What kind of ROM are you using with your squats?

I like going a little bit below parallel just to ensure a full ROM

Originally Posted by js4506

how long haveyou been on maxOT? how much size/strength gains have you had? i was thinking about starting this

i've had great size and strength increases so far. Ive gained over 10 pounds and my lifts have increased dramtically. Give max-ot a run!

Anyway, i havent had time to record my past few worouts so here they are (i write the workouts in a notebook):

CHEST:

BB BP:

185 x 5 -- PR
185 x 4

BB Incline BP:

150 x 4 -- PR
145 x 5 -- PR
145 x 4

Decline BB BP:

175 x 5 (these are never too high cuz theyre the last exercise)

Cable crunches:

150 x 12
150 x 12
150 x 12

Workout Duration: 37 minutes

Workout Notes:

Great mood! Great weights!



BACK and Traps:

BB Rows (performed on a box --additional range of motion and form was emphasized):

165 x 4
155 x 6
155 x 6

Pulldowns:

170 x 4
160 x 5
150 x 6

Seated Rows:

170 x 5 -- PR
170 x 4 -- PR

RDLS (legs were waayy to sore to do full deadlifts-- so i f'd around with these ):

365 x 8
365 x 7
365 x 7

BB shrugs:

285 x 5
290 x 4

Workout Duration: 40 minutes

Workout Notes:

Ok workout. Pretty good pump but not too much weight increase.


SHOULDERS AND TRICEPS:

DB Press:

65s x 6 -- PR
70s x 2 -- LOL at the fail here but still a PR!
65s x 4

Military BB:

120 x 5 -- PR
120 x 4 -- (still a PR from last week)

DB Side Laterals:

40s x 7 -- PR
40s x 6 -- (still a PR from last week)

Skull crushers:

95 x 5 -- PR
90 x 4
85 x 4

Tricep pushdowns:

150Ib x 6
150Ib x 5
150Ib x 5
150Ib x 4

Workout Duration: 46 minutes

Workout Notes: Awesome PRs and mood!


Gained over ten pounds so far with insane strength increases! BF has increased only 1/2 %! Max-ot ftw!

[xemtekx]

Ive been sick again so i had to push my workouts ahead 3 days still an awesome workout! GOT MY LEG STRENGTH BACK WOOOOOOT

Squats:

max-ot warmup

275x5 -- PR
280x2 -- PR (but i wanted to get at least 4 )
275x3

Leg Press:

10 plates + 50 x 6 -- PR
10 plates + 70 x 6 -- PR
12 plates x 5 -- PR!!

High Footing Leg Press:

14 plates x 6 -- PPPPPRRRRRR!!!!!
14 plates x 5

Leg Curls:

170 x 5

Calve Press:

12 plates x 7
12 plates x 6
12 plates x 6

Workout Duration: 45 minutes

Workout Notes:

- INSANE PRS!

[xemtekx]

BB Bench:

max-ot warmup

185 x 6 -- PR
190 x 3 -- PR

Incline Bench:

155 x 3 -- PR
150 x 4

Incline DB:

70s x 5 -- PR
70s x 3

Decline BB:

185 x 3 -- PR (for this program)

Workout duration: 35 minutes

Workout notes:

-Awesome workout! hit PRs on almost everything!

-Lighten the weight a little bit to stay within the max-ot rep range (4-6)

-Heavy day, got 3 reps for most exercises.

[BRUTUSPLAC]

Originally Posted by xemtekx

BB Bench:

max-ot warmup

185 x 6 -- PR
190 x 3 -- PR

Incline Bench:

155 x 3 -- PR
150 x 4

Incline DB:

70s x 5 -- PR
70s x 3

Decline BB:

185 x 3 -- PR (for this program)

Workout duration: 35 minutes

Workout notes:

-Awesome workout! hit PRs on almost everything!

-Lighten the weight a little bit to stay within the max-ot rep range (4-6)

-Heavy day, got 3 reps for most exercises.

DAMMMMMM your doing great !!!!!!!

[ep3fka]

also doing this workout...keep it up man..i'm only on my 4th day

[xemtekx]

Originally Posted by ep3fka

also doing this workout...keep it up man..i'm only on my 4th day

thanks. y dont u start up a journal urself?

Shoulders + tris -- January 8th

DB shoulder press:

70s x 4 -- PRRR!!
65s x 5
65s x 4

Military BB:

135 x 2 (used a 55 bar by accident)
125 x 4 -- PR

Side Laterals:

40s x 7 --PR
40s x 6

Tricep press:

90 x 5 -- PR (last time form wasn't too great but form was spot on here)
85 x 5
85 x 5

Tricep pushdown:

150 (machine maxout) x 6
150 (machine maxout) x 5
150 (machine maxout) x 4

workout duration: 40 minutes

workout notes:

- 70 pound DBs on shoulder press!!
- nice prs!

[clickclickboom]

quite impressed with your results. I haven't posted often, but it looks like your doing well.

also, whats your caloric intake/macros during this?

I'm still a scared pussy to go 5 days in a row so I decided I would do something like:

day 1 chest

incline bb bench 2 sets
flat bb bench 2 sets
weighted dips 2 sets

day 2 rest

day 3 bi/triceps

bb curl 2 sets
db curl 2 sets
cable curl 1 set
skull crushers 3 sets
reverse pushdowns 3 sets

day 4 rest

day 5 back

deadlifts 2 sets
hammer grip chins / pullups 2 sets
one arm db row 2 sets
cable row 2 sets


day 6 rest

day 7 legs/shoulders

squats 3 sets
leg press 2 sets
db press 2 sets
military press straight bar 2 sets
lateral raise 2 sets

day 8 rest

day 9 repeat

Or maybe I'll man up and do 5 days in a row, haven't decided yet.

[xemtekx]

Originally Posted by clickclickboom

quite impressed with your results. I haven't posted often, but it looks like your doing well.

also, whats your caloric intake/macros during this?

I'm still a scared pussy to go 5 days in a row so I decided I would do something like:

day 1 chest

incline bb bench 2 sets
flat bb bench 2 sets
weighted dips 2 sets

day 2 rest

day 3 bi/triceps

bb curl 2 sets
db curl 2 sets
cable curl 1 set
skull crushers 3 sets
reverse pushdowns 3 sets

day 4 rest

day 5 back

deadlifts 2 sets
hammer grip chins / pullups 2 sets
one arm db row 2 sets
cable row 2 sets


day 6 rest

day 7 legs/shoulders

squats 3 sets
leg press 2 sets
db press 2 sets
military press straight bar 2 sets
lateral raise 2 sets

day 8 rest

day 9 repeat

Or maybe I'll man up and do 5 days in a row, haven't decided yet.

hey man thanks for posting. id recommend following the program to a "t". doing so has really helped me with gains in both size and strength.



Back, Bis, Forearms & a bit of legs (since legs is nowon friday i didnt want to give them 2 weeks to rest)

Back squats:

warmup - 225 x 6

280 x 6------- HUGE PR!

Pulldowns:

160 x 6 -- PR!
170 x 4 -- PR!

V-Bar pulldowns:

160 x 6 -- PR!
170 x 4 -- PR!

DB Rows:

85s x 5 -- PR!
85s x 4 -- Still a PR!

DB curls:

45s x 3 or 4 (forgot) -- PR!
40s x 5 or 6 (forgot) -- PR!

Straight Bar curl:

80 x 6
80 x 6

Wrist BB Curl (strict form):

60 x 7

Wrist DB curl (strict form):

30s x 8

Workout duration: 45 minutes (including squats)

Workout notes:


WOWOOWOWOOW PRSSS

[xemtekx]

BB BP:

195 x 3 1/2 --- PR (spot tapped last one)
195 x 3 -- PR
190 x 3

DB INCLINE:

75s x 6 -- PR
75s x 5 -- PR

Dips:

BW + 50 x 5 -- PR

Military press:

115 x 6 -- i attributed the weight decrease to doing shoulders after chest (never done that b4)
120 x 4

Side Laterals:

40s x 7
35s x 10

Tri Press:

95 x 3
85 x 5 or 6 (lost count)

Tri Pushdowns:

150 Ibs (machine maxout) x 5
150 Ibs (machine maxout) x 5

Workout duration: 1 hour
Workout Notes:

great mood! great weights! great workout!

[clickclickboom]

nice bench prs

i am at the same point where u were about when u started max ot.. and now i've started doing it to a "t".. well without legs/deadlifts because my back is ****ed but other than that!

keep it up

[xemtekx]

im lazying out lately and havent been recording in my journal... this will change :P Last week was a full week off due to midterms and it says after 8 weeks take a week off anyway... so everything worked out!

PRs all across the board!!

Yesterday: Chest and Tris

BB BP:

max-ot w/u

200 x 3 -- PR
200 x 3 -- PR

Incline BB BP:

155 x 3
150 x 5

Incline DB BP:

75s x 3
70s x 4
70s x 4

Single arm overhead extnsions:

35s x 3
30s x 5

Skullcrushers:

85 x 5
85 x 4

Pushdowns:

150 (machine maxout) x 5
150 (machine maxout) x 5


Today: LEGS

Squats

295 x 5 -- PR!
300 x 4 -- PR!
300 x 3 -- still PR!

Leg press:

12 plates + 70 x 3 -- PR
12 plates + 50 x 6 -- PR

Leg extensions:

230 x 4 -- PR
210 x 5 -- PR

Leg curls:

155 x 3 -- PR
140 x 5 -- PR


Workout notes (for both workouts):

"YEAHHH BUDDDYYY!" -- Ronnie "The King" Coleman

[xemtekx]

i havent posted in a lonnng time however i would just like to update my final bulking results after 4 months on max -ot

Squat (before): 255 x 5
Squat (after): 340 x 4

Military Press (before): 105 x 5
Military Press (after): 145 x 4

Bench Press (before): 165 x 4
Bench Press (after): 205 x 5

Incline Bench Press (before): 135 x 3
Incline Bench Press (after): 160 x 5

CGBP (before): 155 x 3
CGBP (after): 175 x 6

DB curls (before): 40s x 3
DB curls (after): 50s x 3

Weight (before): 141
Weight (after): 160

I am now beginning my cut on Max-OT and "The Cut Diet" by Team SCivation. My goal is 145 at 5% bf (currently around 160 with 12%) while gaining strength along the way with no cheating on my diet.

I'm looking to compete in three months so all you bantam weights out there watch out!! [=