Max-ot

[MXdawg]

just came off from HST training 2 weeks ago and I noticed significant increases in strength. I finished my last Max-ot routine 8 weeks ago, time to start again. I will include HIIT style cardio twice weekly
p/c/f ratio: 40/60/30 including carb refeed days.

supps:

clenbutrex
Alpha Lipoic acid
Reflex Micellar Casein
multi's
BCAA's
whey

Routine:

Monday: Legs/abs
squat: 4x4-6
vertical leg press:4-6
SLDL: 4-6
lying leg curl: 2x6-8
donkey raises: 3x6-8
crunches: 3x8-10
hanging leg curls: 2x8-10

Tuesday: chest/cardio
Flat bench: 3x4-6
Incline: 3x4-6
flyes: 28-10
Cardio:
incline at 9.5 @ 6.0 m.p.h for 5 min.
Sprinting @ 8.5 m.p.h. w/7.0 inc. for 2 min.
cool down for 1 min. @ 4.0 m.p.h.
repeat

Wednesday: back
deadlifts: 4x4-6
bent rows: 3x4-6
wide chins: 2x4-6

thursday: arms/cardio
bicep curls: 3x4-6
hammer curls 2x4-6
preachers: 2x4-6
Tri's:
wieghted dips: 3x4-6
close grip bench: 3x4-6
pulldowns: 2x8-10
cardio: same

Friday: shoulders:
BB press: 4x4-6
upright rows: 3x4-6
side/rear laterals 2x8-10

That' it, starting workout tomorrow (Friday)
__________________________________________________ __
Brooklyn boys represent!

[MagicPunt]

might wanna adjust the macro ratios since you're at 130% heh

for bulking I Like: 45C/35P/20F

and cutting: 35C/45P/20F

[MXdawg]

lol,
They are a little off, I admit...
I just started bulking, after I figure my caloric expenditure I will adjust my ratios.

[MXdawg]

Did Legs/abs today. Took in 3600 cals total,(refeed day).

Squats:
355x6 370x4 380x3 380x3

leg press:
450x5 450x4 450x4

SLDL:
215x6 215x5 225x3 225x3

donkey raises:
345x12 365x10 365x10

crunches:
3xfailure

hanging leg raise:
1x9 1x7
_______________________________________________
Stats:
Hieght: 6-1
current wieght: 198
arms: 16 1/8
legs: 27

[MXdawg]

popped a damn blood vessel in my eye today from the heavy squats. Half of my right eye is bright red. Can't wait to go back to class monday to see people's reactions.

[MXdawg]

Going lighter on squats next week: maybe 345. My lower back is killing me today.

[RipStone]

I'm also coming off a HST cycle and gonna give Max-OT a shot. I've been looking for a routine and yours is pretty solid. I might go with it but switch up the leg day a little bit. A few questions, however. On the max-ot site it says avoid flys and preacher curls....do you still just do them cus you like em? I like flys too but the site said they arent that great. hmmmm...

[MXdawg]

I would like to see the sight you are referring to.
I included the flyes as a sort-of burn-out movement for the chest. Since I am only performing chest on that day with only 2 basic exercises and no other large bodyparts, I felt it would be okay to include at least one "shaping" movement on that day. Although I do not do this for any other bodypart because it would ruin the whole idea of Max-ot training.
As for preachers, I included them simply because they offer more variation to my bicep routine. But I recently replaced them with incline curls.
But my main focus remains strictly on the compound movements.
__________________________________________________ __
Perodization is key.

[RipStone]

You might have to sign up but its free.

what not to do for biceps....http://www.ast-ss.com/max-ot/max-ot.asp?week=6&page=11

what not to do for chest....http://www.ast-ss.com/max-ot/max-ot.asp?week=6&page=8

[MXdawg]

Yeah, I signed up for that course already. Great course.
I set up my routine through the help of Lee Hayward, (A certified personal trainer.)
Thanks for the links though.

[MXdawg]

Switching leg day with shoulder day from now on.
Keeping cardio the same.

Mon.
shoulders

Tues.
chest

Wed.
Back

Thurs.
arms

Fri.
legs

[RiNgMaSteR]

Good luck with the new split! Workouts look solid, keep up the good work!!!

[MXdawg]

thanks man, hoping to see great results w/ this.

[MXdawg]

Shoulder day. Was going to be a normal day for cal. intake-around 2800, but Carb intake was off because of schedule. Getting up an hour late for college and eating just a pop-tart w/ milk threw off my whole process. From 9:00- 3:00 A pop-tart and protien bar in class is all I have had for food today. Also a protien shake after workout. Relying too heavily on supps. at this time.

DB shoulder press:
60'sx5 65'sx5 65'sx3 65'sx3(a little assistance from training partner on last rep)

upright rows:
95x6 105x4

side lateral
20lb. DB'sx8

rear lat.
10lb DB'sx9

Cardio tomorrow, yippeee
__________________________________________________ ________
Brooklyn boys represent!
Queens, Statin Island, Bronx, reppin' the old school!

[MXdawg]

Did chest and cardio today, dropped the flyes and replaced them with dips. Included diet and supplement intake today.

Chest:

Flat bench: 265x6 275x4 275x4
Incline: 205x5 210x4 210x3
dips: 15lb.pl.x7 25lb.plx5

Cardio:
Started with a 15 minute jog @ 5.5 m.p.h @ 3.5 incline
Starting interval: 5 min. sprint @ 6.5 m.p.h. @ 2.5 incline
Second interval: 5 min. sprint @ 7.5 m.p.h @ 1.5 incline
Third interval: 2 min. cool down @ 3.5
repeated one more time. reduced speed on second interval to 7.0 w/ no incline.
total cardio: 37 minutes

Diet:

First meal: (9:00)
6 egg whites w/ 1 cup of oats

Second meal: (12:00)
lean steak strips, (3 strips) mixed salad, 10 ml olive oil. 1 package of instant oatmal, usually eat rolled oats. Instant is too high in glycemic.

Third meal: (2:00) (workout after this meal)
4.5 chicken breast
1/2 green beans
whole wheat bread (2 slices)

Shake @ 3:10 45 g. protien 3 net carbs

Fourth meal: (5:00)
two cans Tuna
5 brocilli heads
peanut butter

last meal
Another 4.5 oz. chicken breast
oatmeal
spinach

Casien shake before bed

Supps: today
Whey: 1 shake
Casien: 1 scoop before bed
BCAA's
Fish oil

[RiNgMaSteR]

Nice looking workout and diet man!

[MagicPunt]

need carbs in your pwo shake, come on bro!

dextrose or oats ... read alan aragon's pre/post sticky

[MXdawg]

yeah, your right, I did not include my usual dextrose, banana and whey combo this time. I only had grapefruit in the house for dex., so I drank that, but did not write it down.
Had no time to include carbs in postworkout shake because I was between classes and all I had was a shake.



__________________________________________________ _______
Brooklyn boys represent!
Queens, Bronx, Statin Island, reppin' the old school!

[MXdawg]

My new pre/post workout meals:

pre-workout:
(45 minutes before workout)
approx. 150 g. brown rice
skim milk
tuna
thinking of adding a banana, but should save it for post workout w/ shake.

post (immediatly after workout)
1 cup oats
optimum protien w/ water

post meal:
4 oz. chicken
another serving of brown rice

Any suggestions are welcome: more protien/dextrose?

[Wheelies]

Here is my pre and post workout routine, its based off the ideals of the Anabolic Nutrient Timing Factor, has worked very well for me....


Pre Workout: 7:30am One bowl Frosted Flakes
4 oz milk
2 scoops Whey(46g protien)
Pre Workout # 2: 9:00am 2 scoops Gatorade powder(dextrose)
1 scoop Whey



Post Workout # 1: 10:00am 2 scoops Whey
3 scoops Gatorade powder

Post Workout # 2: 10:30am 2 scoops whey
1 white potatoe

Post Workout # 3 11:00am 1 packet Prolab MRP
1 white potatoe

Post Workout # 4 12:00pm 1 scoop protien
2 slices white bread.



So basically, what Im getting at is....more carbs.....higher GI carbs....

[MXdawg]

Cool, exactly what I wanted to know, thanks.
So white bread and white potatoes are not the enemy after all! (as long as thier consumed post-workout.)
Will up my GI carbs tomorrow for post-workout.
Gotta' try that Gatorade mixture.
__________________________________________________ _________
Brooklyn boys represent!
Queens, Bronx, Statin Island, reppin' the old school!
And a shout out to South Boston, the roots between NY and Boston are not that long indeed.

[Wheelies]

Originally Posted by MXdawg

Cool, exactly what I wanted to know, thanks.
So white bread and white potatoes are not the enemy after all! (as long as thier consumed post-workout.)
Will up my GI carbs tomorrow for post-workout.
Gotta' try that Gatorade mixture.
__________________________________________________ _________
Brooklyn boys represent!
Queens, Bronx, Statin Island, reppin' the old school!
And a shout out to South Boston, the roots between NY and Boston are not that long indeed.

Yeah, and you outweigh me by about 18lbs, so you will need more.

[MXdawg]

Did back today. Included clean bulk diet that I will be using for the rest of my bulking. I was always reluctant about adding in high GI carbs, but I am open to new forms of dieting. I saw good gains last year with my old clean bulk diet, (9 lbs. overall) but I am willing to experiment to see what works best for me this year. I always heard of people adding Gatorade to their pre/post workout shakes to add dex., but never tried it. But I will today. I try to change my bulking and cutting diets on a yearly basis. not greatly, but I obviously have to adjust my macro's and timing of meals as I grow. I am an ecto, so adding in a little carbs in the form of white bread and potatoes (post workout) along with oats (preworkout) should not greatly affect me the way it would an endo. Pay day today, so I got a lot of much needed supps.
enough ranting, here goes...

Workout:

Back
Deadlift:
345x6 355x4 355x4 360x3

Bent rows:
225x5 225x5 230x4

Wide grip chins
BWx11 (new record)
10lb.pl.x7
10lb.pl.x5

Diet today:

First meal: (8:00)
Took multi
6 egg whites as usual
oatmeal
1 scoop whey (nasty with eggs!)
1 cup non-fat yogurt (bought it today)

(preworkout -11:00) Bought a container of N-large this morning.
2 scoops N-large w/ grape fruit for dex. No gatorade, but it works.

(Postworkout) 11:55
2 scoops N-large (bought Gatorade powder store right before workout.) Mixed in 3 scoops w/ N-large)

Postworkout meal: 2:00
4 0z. chicken breast
1 white potato
1 cup oats. and 3 brocilli heads
took fish oil capsule

snack: 1 cup yogurt

Meal 3: 5:00
2 Lean steak strips
3 slices white bread
1 slice whole wheat on side w/ pb.
cheddar cheese

What I am planning for rest of meals today:

Meal 4: 7:30
1 scoop N-large w/ 1 cup oats
1 sweet potato
another fish oil tab.

last meal before bed:
Cheddar cheese w/ skim milk
and casien.

Wieght this morning: exactly 195 lbs.

[Wheelies]

I still think you need more carbs post workout, maybe 35-40% of your total calories that come from carbs...

[MXdawg]

will do man, thanks. I have always been guilty of skimping out on carbs, fearful of overdoing it. I just have to keep pounding in my head that you need a higher percentage of them for bulking.
How about the rest of the diet? Does it look pretty solid?

[Wheelies]

Well, the N-Large from my understanding has pretty high GI carbs, might not be the best shake to take during normal times. Sweet potatoes and oats are excellent. Also, obviously white bread. I use 100% stone ground whole wheat bread, very high in fiber. And I just eat 3 whole eggs, add a little fat into the equation.

[MXdawg]

So I will add more carbs for post-workout, drop the N-large for normal meals and replace w/ real food, and drop the egg white number down and add a little fat. Also I will keep sweet potatoes and white bread in the equation for post workout.
Maybe add another white potato for post workout.
Add two slices whole wheat bread to meal 4.
And add some carbs to my bedtime meal, prefebably oats?
That should give me an adequate amount of carbs while reducing high GI carbs overall.
Good plan?

[Wheelies]

Originally Posted by MXdawg

So I will add more carbs for post-workout, drop the N-large for normal meals and replace w/ real food, and drop the egg white number down and add a little fat. Also I will keep sweet potatoes and white bread in the equation for post workout.
Maybe add another white potato for post workout.
Add two slices whole wheat bread to meal 4.
And add some carbs to my bedtime meal, prefebably oats?
That should give me an adequate amount of carbs while reducing high GI carbs overall.
Good plan?

Actually, I just read my post, kind of confuseing . I would eat normal white potatoes and white bread post workout. And keep sweet potatoes and yams to your normal meals. But yeah, sounds pretty good.

[MXdawg]

Thanks for all the input bro, it helped a lot so I jacked your rep points up for your time. Not used to a diet w/ such high carbs. My old diet was continued from HST so it was not constructed towards heavy training. But I guess higer carbs are necessary when using heavy, hardcore training like Max-ot.

[MXdawg]

Did Bi's tri's and cardio today:

Training:
Bicep curls:
80x6 85x4 85x4 90x3

Hammer curls:
40x5
40x5
40x4

Incline DB curls:
35x7 35x5 40x4

Wieghted dips:
BW+50x7
BW+55x5

Cardio:
17 min. Jog @ 5.5 m.p.h @ 4.0 incline
Interval #1: 5 min. sprint @ 7.0 m.p.h @ 2.5 inc.
Interval #2: 5 min. sprint @ 8.0 m.p.h @ 2.0 inc.
Interval #3: 2 min. jog @ 4.5 m.p.h no incline
repeat.
changed second interval to 7.5 m.p.h

Post workout shake
2 scoops N-large with 3 scoops Gatorade and 1 cup oats.-Brought the sucka's in my gym bag.

Diet:
Finally got my diet figured out to properly pertain to Max-ot. On a 40/30/20 diet now, no refeed today, keeping carb intake around 150. will refeed tomorrow @ 250g.(last refeed for a while.) My body needs it because of the low carb consumption lately. After that I will mantain my high carb diet at a 40/30/20 ratio, but with more carbs. Simple as that. the diet I posted earlier remains the same, albiet w/adjustments to low and high GI carb intake. Basically, I added more carbs to my overall post workout diet through the advise of Wheelies.

postworkout meal will include:
4 0z. chicken breast
2 white potatoes
1 cup oats
1/2 green beans
fish oil