Max-OT Training Log

[MaCK123]

in. great lifts brother!

good luck!

[Lukasz0491]

1-i certainly hope you're not expecting to make significant strength gains measured by week to week gains; if you're a newb that will only work for so long before it's time to start grinding it out

I'm not a newb...

I have never used creatine or any supplements...Maybe it's time to start...

2-where do you live?

Poland

[Lukasz0491]

in. great lifts brother!

good luck!

Thanks mate

[Lukasz0491]

Thursday: Back and biceps

Deadlifts

1) 150kg x 5
2) 150kg x 4
3) 150kg x 3

Weighted Pull-ups

1) 20kg x 6
2) 20kg x 4

Straight Bar Seated Rows

1) 100kg x 6
2) 100kg x 6

Barbell Curls

1) 55kg x 6
2) 55kg x 5
3) 55kg x 4

Standing Dumbbell Curls

1) 24kg x 4
2) 24kg x 4

[Lukasz0491]

Saturday: Shoulders, abs, forearms

Shoulder Press

1) 57,5kg x 6
2) 57,5kg x 4
3) 57,5kg x 4

Side Lateral Raises

1) 23kg x 5
2) 23kg x 4

Rear Lateral Raises

1) 24kg x 5
2) 24kg x 5

Cable Crunches

1) 45kg x 10
2) 45kg x 8
3) 45kg x 7

Weighted Leg Raises

1) 12kg dumbbell x 7
2) 12kg dumbbell x 6

Barbell Wrist Curls

1) 35kg x 8
2) 37kg x 7
3) 37kg x 6

[Lukasz0491]

Monday: Legs and calves

Squats

1) 142kg x 6
2) 142kg x 5
3) 142kg x 4
5) 142kg x 4

Stiff Leg Deadlifts

1) 107,5kg x 6
2) 107,5kg x 6

Standing Calf Machine

1) Stack + 25kg x 8
2) Stack + 25kg x 7
3) Stack + 25kg x 6

Seated Calves

1) 60kg x 7
2) 60kg x 7


I wasn't 100% focused on my workout...I have some tough family problems...

[Lukasz0491]

Thursday: Back and biceps

Deadlifts

1) 150kg x 5
2) 150kg x 4
3) 150kg x 4

Weighted Pull-ups

1) 21,25kg x 5
2) 21,25kg x 4

Barbell Rows

1) 95kg x 5
2) 95kg x 5

Barbell Curls

1) 55kg x 5
2) 55kg x 4
3) 55kg x 4

Standing Dumbbell Curls

1) 24kg x 5
2) 24kg x 3



Even though I have a lot on my mind recently I'm still consistent with my workouts...

[Lukasz0491]

Saturday: Shoulders, abs, forearms

Shoulder Press

1) 60kg x 5
2) 60kg x 4
3) 60kg x 3

Side Lateral Raises

1) 23kg x 5
2) 23kg x 5

Rear Lateral Raises

1) 24kg x 5
2) 24kg x 5

Cable Crunches

1) 45kg x 10
2) 45kg x 8
3) 45kg x 8

Weighted Leg Raises

1) 12kg dumbbell x 8
2) 12kg dumbbell x 8

Barbell Wrist Curls

1) 37kg x 8
2) 37kg x 6
3) 37kg x 5

[tennguy]

awesome work outs man, you are moving some serious weight! keep it up!

[Lukasz0491]

Monday: Legs and calves

Squats

1) 142kg x 4
2) 140kg x 4
3) 140kg x 4

Leg Press

1) 250kg x 6
2) 250kg x 6

Stiff Leg Deadlifts

1) 110kg x 5
2) 110kg x 5

Standing Calf Machine

1) Stack + 25kg x 8
2) Stack + 30kg x 7
3) Stack + 30kg x 6

Seated Calves

1) 60kg x 7
2) 60kg x 7

[Lukasz0491]

Tuesday: Chest and triceps

Flat Bench Press

1) 95kg x 5
2) 95kg x 4
3) 95kg x 4

Incline Bench Press

1) 72,5kg x 5
2) 72,5kg x 3

Weighted Dips

1) 30kg x 4
2) 30kg x 4

Lying Triceps Extensions

1) 40kg x 6
2) 42,5kg x 4
3) 42,5kg x 3

Pushdowns

1) 42,5kg x 4
2) 40kg x 4


Today: Back and biceps

Deadlifts

1) 150kg x 5
2) 150kg x 4
3) 150kg x 4

Weighted Pull-ups

1) 22,5kg x 5
2) 22,5kg x 4

Barbell Rows

1) 90kg x 5
2) 90kg x 5

Barbell Curls

1) 55kg x 6
2) 55kg x 5
3) 55kg x 5

Standing Dumbbell Curls

1) 24kg x 4
2) 24kg x 4

[Lukasz0491]

Saturday: Shoulders, abs, forearms

Shoulder Press

1) 60kg x 5
2) 60kg x 3

Side Lateral Raises

1) 23kg x 6
2) 23kg x 5

Rear Lateral Raises

1) 24kg x 6
2) 24kg x 6

Cable Crunches

1) 45kg x 10
2) 45kg x 9
3) 45kg x 8

Weighted Leg Raises

1) 12kg dumbbell x 8
2) 12kg dumbbell x 7

Barbell Wrist Curls

1) 37kg x 8
2) 37kg x 7
3) 37kg x 6


I decided to take one week off from the gym because I feel like I'm burned out...