My MAX-OT workout

[dengar]

I figure I try the journal and see how it goes. A little background on myself first. At X-mas of last year I weighed 248lbs (Im 6-0), and ate like a pig, I ate everything and anything. Doc told me I had fatty liver disease so he basically scared me to workout and diet. I now weigh 215 and down to a 36 waist pants for the first time in years. Basically watched my diet and did full body workouts 2-3 times a week with moderate cardio thrown in.

However for the past month I have plateaued (spelling) big time so I have decided to kick up my workout. I will be trying a 2 mile run/walk cardio session and MAX-OT workouts after work. This will be done M-F with Sat and Sun to rest (with occasional mountain biking on the weekends for recreation).

Im going to try and keep my workouts 30-45 min max so I dont burn myself out. I will be trying this for 8 weeks, my goals at the end of the 8 weeks are to lose about 15 lbs and fit into a size 34 pants which I used to wear in college (Im 34 now).

Tomorrow is Legs day, I will post my exact workout tomorrow when I get home as well as my diet. Wish me luck!

[dengar]

Monday's Legs and Abs workout

Smith squats 6x135, 6x135, 4x145 (tweaked my back again using the Smith, I dont like it but my gym doesnt have a squat cage)

45deg Leg Presses 6x180, 6x180, 6x230 (was easy, will add more weight next week)

SLDL's 6x80, 6x80 (easy, will try 100 next week)

Calf machine (lever) 10x210, 10x210
Seated calf on smith - pain in the ass to get the weight on your knees and the step, ended up now doing it and just did some standing calf raises.


Ab crunch machine 10x50
Abdominal machine 10x70
Leg raises 2 sets of 10 no weight

[BigDave2000]

Keep up the good work. Keeping a journal is a great way to stay on track with your training , I plan to start one after tonights workout.

[aflex2002]

rock on bro...i started out with max-ot myself...great results...though i dont follow the rep scheme all the time anymore ( i do the rep scheme every now and then to switch things up and increase strength), i still practice the same intensity principles...good luck bro!

-Stay Strong

[Wheelies]

Good luck bro...Max OT is a great program...

[dengar]

Thanks for the support guys.

Tuesday was Arms:

EZ Curls 6x52, 6x57 (felt good, might add 5 more lbs next time)

Dumbell Hammer Curls 6x25, 6x25

Standing cable curl w/straight bar 6x80 (didnt feel right, was easy and I didnt feel like I was doing anything, I'll probably drop this for another type of free weight)

Skull Crushers 6x52, 6x57 (my favorite exercise so far)
Triceps push down w/cable 6x80, 6x80
Dumbell kickbacks (forgot to do them LOL!)

Wrist curls 6x25, 6x25 (first time doing this ever)
Standing wrist curls 6x25


Both Monday and Tues I ran/walked in the mornings, felt really good. Im not ready to do HIIT or Max-OT cardio yet, maybe in a few weeks.

[Wheelies]

Originally posted by dengar
Thanks for the support guys.

Dumbell kickbacks (forgot to do them LOL!)

Good...

[dengar]

Good? why, they're not a good triceps exercise?

[Wheelies]

Originally posted by dengar
Good? why, they're not a good triceps exercise?

Im not a big fan of them, Skip LaCour seems to like them though...
I dont like them for two reasons:

1. You have to use light weight
2. Its a single limb movement

[dengar]

Gotcha, I also noticed last week you need very strong forearms as well, which I dont have hehe

[dengar]

Wed was shoulders/traps:

Dumbell presses 6x25's, 6x25's
Barbell press 6x65. 6x65
Lateral raises 6x15's 6x15's

Shrugs 6x40, 6x40
Dumbell upright rows 6x20's, 6x20's

Had a racquetball game today so no running. Lost the match but got a great workout which what was important.

[dengar]

Thursday: Back and Abs

Lat pull down 6x110, 6x110, 6x110
Seated Cable Row 6x110, 6x110, 6x110
Dumbell rows 6x50's, 6x50's 6x50's

Weighted Hyper extensions 6x170, 6x170, 6x170



Ab crunch machine 10x55
Abdominal machine 10x70
Leg raises 2 sets of 10 no weight

[invast]

Have you considered doing pullups/chins instead of pulldowns?

[dengar]

Im not strong enough to do pullups yet. We do have one of those assisted pullup/dip machines, will that be better than the lat pulldowns?

[dengar]

Missed my chest workout on Friday so I did it today:

Bench press 6x110, 6x110, 6x120
DB Incline press 6x35's, 6x35's, 6x35's
Dips 6x110, 6x110 (110 being the assisted weight)

[Heisman]

Nice workouts bro.

If your gym doesn't have a squat/power rack then it's time to find a new gym.

[dengar]

Well my current gym was only $110 for the entire year as part of a discount where I work. The best advantage of the gym is that there will be at the most 6-7 people in the gym at a time. I practically have the entire gym to myself. The only disadvantage I see is of course the lack of a squat cage and there is no seated calf machine. They have everything else.

[Heisman]

Originally posted by dengar
Well my current gym was only $110 for the entire year as part of a discount where I work. The best advantage of the gym is that there will be at the most 6-7 people in the gym at a time. I practically have the entire gym to myself. The only disadvantage I see is of course the lack of a squat cage and there is no seated calf machine. They have everything else.

Talk to the owner about getting a power rack.

I ordered this one http://newyorkbarbells.tv/92563.html. I love it. I don't know how much weight it can hold, but usually stuff from newyorkbarbells is good. It is free shipping, and cost about $280 altogether. If everybody chips in a little bit, you should be able to get it.

[dengar]

Thanks for the link, our gym has absolutely no powerlifters so amount of weight can be minimal.