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.

[Younglifter14]

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

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!