RecklaZ's Noob Max-OT log.

[RecklaZ]

Advice, critique, questions, and comments are welcomed

Age: 20
Weight: 168
Height: 5’11
BodyFat: 22.7%


Goals: Lose BodyFat and gain strength.

Supplements: Creatine, AST 32x Multi-V's, , ZMA(to sleep), L-GlutamineWhey Protein.

Measurements
waist – 34 1/2
quads – 23
calves – 14 1/2
arms unflexed – 13
arms flexed– 14 3/8
forarms – 11 1/4
shoulders – 45
chest – 38

Max-OT 5 day routine
Monday - Chest/Abs
Tuesday - Back
Wednesday - Shoulders/Traps
Thursday - Arms/Abs
Friday - Legs
Saturday - HIIT Cardio

I'm considering doing cardio 2 times a day, maybe SAT & Tuesday. I'm more concerend on strength for now though, and maybe a little later will do an HST for size and the i'll cut for the summer.

I'll post pics every 2 weeks.

[RecklaZ]

Monday - Chest/Abs

Barbell Bench Press:
185x4
190x4
190x4

Incline Dumbell Press:
60x6
60x5
60x6

Decline Barbell Press:
175x4

Weighted Crunches
20x10
20x10

Notes: Wasted too much time talking with others, I guess i'm not use to 30-40 mins workouts yet so by the time I started ABS I was already at 35minutes. My ab workout sucked I really don't have a good routine for ABS yet. Chest felt great though.

[RecklaZ]

Tuesday - Back

Bent-Over Barbell Rows:
135x4
135x4

Pull Ups:
Bodyweight(168)x4
Bodyweight(168)x4

Pull Downs:
140x4
140x5

V-Bar Pull Downs:
140x5

Cable Rows:
130x6
140x6

Deadlifts:
135x6
175x3

Weighted Hyperextensions:
45x6
60x4

Notes: I suck at pull ups. I notice that I feel my lower back workout alot more with hyperextensions then with deadlifts, however, it sucks that hyperextions are limited in weight, i really don't see myself holding on to a 75 pound dumbell, seems uncomfortable.

[RecklaZ]

Wednesday - Shoulders/Traps

Barbell Military Press:
125x4
125x4
125x4

Dumbell Press:
55x3
55x3

Side Laterals:
25x6
25x6

Shrugs:
135x4
135x4

Upright rows:
85x6
85x6

Notes: Shoulders felt great except for side laterals. I'm really not feeling that exercise.... Also I don't know what I'm going to do about traps, I never feel comfortable doing shurgs, i feel like i'm using other parts of my body more then my traps, upright rows gives my traps a good burn but i heard its bad for your rotator cuffs... I still got alot to learn.

[RecklaZ]

Thursday - Arms/Abs

Barbell Curls:
85x4
85x4
85x4

Alternative Dumbell Curls:
40x4
40x4

Curl Bar Curls:
85x4
85x3

Skull Crushers:
65x5
65x6
65x5

Tricep Press Downs:
70x6
80x6
80x6

Barbell Wrist Curls:
65x10
65x10

Weighted Crunches:
25x10
30x10

Decline Crunches:
25x10
25x10

Notes: Bicep and tricep workouts felt great, however, i felt uncomfortable with the barbell wrist curls and again i don't feel like i'm doing anything with abs. I might use the cable machines for abs next week. I also took a little too long again.... I got to get better keeping track with time or maybe i'm doing too many workouts.. or resting too much... i gotta figure it out.

[MagicPunt]

i'm also doing Max-OT, and i moved the abs off of arm day and onto back day.

for 2x a week abs i like:

3x 10-12 Cable Crunches
2x 8-10 Weighted Decline Crunches

AND

3x 10-12 Hanging Leg Raises
2x 8-10 Reverse Crunches


I'm interested in your diet, as that is the key to losing bodyfat

[warped]

I wouldn't even worry about hyperextensions with everything else you are doing on back day. Also consider dropping upright rows, in time then can cause problems. Everything else looks pretty good. Keep up the good work bro!

[RiNgMaSteR]

Nice workouts! Drop the upright rows though!

[RecklaZ]

i'm also doing Max-OT, and i moved the abs off of arm day and onto back day.

for 2x a week abs i like:

3x 10-12 Cable Crunches
2x 8-10 Weighted Decline Crunches

AND

3x 10-12 Hanging Leg Raises
2x 8-10 Reverse Crunches


I'm interested in your diet, as that is the key to losing bodyfat

Thanks for the routine magicpunt, i'm definitly going to start doing cable crunches, it seems like it would work for me.

I'll post my diet later on today.

[RecklaZ]

I wouldn't even worry about hyperextensions with everything else you are doing on back day. Also consider dropping upright rows, in time then can cause problems. Everything else looks pretty good. Keep up the good work bro!

I'm cosidering dropping hyperextensions and maybe adding one more rep for deadlift. As for upright rows.... I guess i should drop it, i'm sure i'll start getting use to shrugs soon. Thanks

[RecklaZ]

Friday - Legs

Squats:
225x6
225x6
225x6

Leg Press:
320x6
360x6

Leg Curls:
170x6
180x6

Standing Calves:
300x8
320x8
340x8

Sitting Calves:
70x8
70x8

Notes: I wasn't tired at all. I think i'm going to add SLDL for my next workout on top of this workout because i feel like i can do more. And for my calves.... They were alright.

[RecklaZ]

Monday - Chest/Abs

Barbell Bench Press:
195x4
195x5
195x4

Incline Dumbell Press:
60x6
60x6
60x6

Dips
Bodyweight(168)x10

Cable Crunches:
100x8
100x8

Weight Crunches:
25x8
25x8

Notes: Wow I'm very proud of my barbell bench press. I went up and i'll go up next week as well. However, I'm a dumb idiot for not uping the dumbell incline presses, i should have done 65 instead of 60.... what was i thinking. Decline machine was backed up so i had to settle for dips. I was really proud of my increase in strength for my chest but i felt like i didn't work it out to maximum intensity . As for abs, cable crunches felt good but my back hurt a little bit... i might be doing them wrong.

[RecklaZ]

I forgat to add that this weekend i cheated twice on my diet!! I'm so mad at myself, i think i look bigger when i look at the mirror though. I also partied too hard and got drunk friday night. IM SO STUPID!!! I hope it wont affect me much, I didn't feel tired on monday though so that was good news.

[Swole C]

Notes: I suck at pull ups. I notice that I feel my lower back workout alot more with hyperextensions then with deadlifts, however, it sucks that hyperextions are limited in weight, i really don't see myself holding on to a 75 pound dumbell, seems uncomfortable.

hold plates


wheres the diet?

[MXdawg2]

Friday - Legs

Squats:
225x6
225x6
225x6

Leg Press:
320x6
360x6

Leg Curls:
170x6
180x6

Standing Calves:
300x8
320x8
340x8

Sitting Calves:
70x8
70x8

Notes: I wasn't tired at all. I think i'm going to add SLDL for my next workout on top of this workout because i feel like i can do more. And for my calves.... They were alright.

Looks great, but loose the leg curls and do sldl's.....

[RecklaZ]

Morning - multi-vs, Frosted flakes mixed in milk with one scoop of whey

Pre Workout - one scoop of whey with creatine mono

Post workout - one scoop of whey with creatine mono

1 hour after workout - one can of tuna on two slices of wheat bread with mustard

5th meal - (optional) usually whatever moms cooking, if nothigns cooked maybe another can of tuna, nothing big.

6th meal(before bed) - Going to buy cottage cheese to eat that before bed. Usually here i take my glutamine, zmas and a fruit.


I know my diet sucks, any tips? I'm considering having oatmeal for breakfast, i've noticed that my carb intake is very low, maybe thats why sometimes i don't feel energetic.

I'm still learning tons about diet.

[RecklaZ]

hold plates


wheres the diet?

So your saying holding two 45pound plates is no biggie, wont that be really uncomfortable??

Looks great, but loose the leg curls and do sldl's.....

I felt like i didn't do enough for my leg workout on friday so i definitly will add sldl's and probably take out leg curls.

[MXdawg2]

Yeah, that is what the Max-ot website recommends. And why do you need that much exess wieght on hypers?

[RecklaZ]

Tuesday - Back

Bent-Over Barbell Rows:
135x4
135x4

Pull Ups:
Bodyweight(168)x4
Bodyweight(168)x4

Pull Downs:
150x4
150x5

V-Bar Pull Downs:
150x5

Cable Rows:
150x6
150x5

Deadlifts:
155x6
175x6
175x5

Notes: I still struggle in the bentover barbell rows, i think i started with too much last week. The pullups are still dificult, but the pulldowns got alot betteer and so did the cable rows. The deadlifts felt awesome though, i did another set of deadlifts and took out hyperextensions for this workout.

[RecklaZ]

Its only been a week and a half and i'm happy with my strength gains on back and chest in a week. I've only done 2 cardio sessions and i don't see myself losing my stomach though. I'm going to have to add more cardio, tommorow at night i might do some HIIT.

[Swole C]

Yeah, that is what the Max-ot website recommends. And why do you need that much exess wieght on hypers?

to work the lower back?

good workout recklaz, and maybe its your diet thats not letting you loose fat, diet+cardio+sleep+good training = good body

[MC26VA]

Recklaz,
Cool journal bud. Nice work so far, the weights seem to be coming along nicely. Do you keep the legs absolutely straight on the deads? I've had problems keeping them straight (SLDL) I keep trying to keep them straight/locked but it feels awkward. Your diet...i'd change some things around.
Morning - multi-vs, Special K low carb mixed in milk with one scoop of whey (even the 'low-carb' version has some carbs as does milk, this will ensure less of a sugar spike and more of a prolonged complex carb release). Better yet go with oats, and add the whey after it's out of the microwave (in other words microwaving whey is a bad idea).

Pre Workout - one scoop of whey with creatine mono (weight workout? - maybe add some complex carbs as well?)

Post workout - one scoop of whey with creatine mono (when doing cardio after lifting - have this prior to cardio)

1 hour after workout - one can of tuna on two slices of wheat bread with mustard

5th meal - (optional) usually whatever moms cooking, if nothigns cooked maybe another can of tuna, nothing big.(with brown rice (boil in water - done!) get a bag of frozen fibrous dark green leafy veggie (broccoli, spinach, collard greens, etc...) put in microwave safe container w/ cover and microwave/steam. I do about 25oz half a super size costco package for example for 8-9 mins cooks evenly and you can add some salt and spices and worcestershire (god's gift to sauces) sauce when done...tastes great.

6th meal(before bed) - Going to buy cottage cheese to eat that before bed. Usually here i take my glutamine, zmas and a fruit. (looks good, maybe sub in some ff fruit yogurt for the fruit and have the fruit earlier in the day?)

Well dude, i've given my advice...hopefully others will chine in and give their opinions and comment on mine (i don't claim to know it all, but this would be an improvement i think over what you have).

Great job so far, keep it up!

-Mike

[Swole C]

Recklaz,
Cool journal bud. Nice work so far, the weights seem to be coming along nicely. Do you keep the legs absolutely straight on the deads? I've had problems keeping them straight (SLDL) I keep trying to keep them straight/locked but it feels awkward. Your diet...i'd change some things around.
-Mike

Im tired now, but I think your diet could use alot of improvments.. mc26va made some great suggestions.. ok forget it Ill just give my adivce on it now to.

but to answer ur question AMWMC, when you do SLDL have a slight bend in the legs.. keeping them completley locked will cause alot of pressure on your knees(atleast for me, and I start shaking ALOT) use a slight bend at the knees but not to much and you will still deifnitly feel it in the hamstrings maybe even more then when having them locked out.


ok to the diet..

Morning - multi-vs, Frosted flakes mixed in milk with one scoop of whey

Alright, the multi is great.. I would go with 1-1 1/2 cups of oats (1/2 cup=26 grams of carbs) these are also great carb choice for any carb meals. Maybe have a little bit more protein, I guess you could get 15 protein from 1 1/2 cups oats, and around 20-25 from the whey + every 8oz of milk is 8grams protein, so I guess you should be fine.


Pre Workout - one scoop of whey with creatine mono
Ok, you NEED carbs pre workout, use oats,brown rice,gatorade powder(thats on personal prefrence with the debate over if high glycemic carbs vs low glycemic carbs which you can do a search on your own) but ADD CARBS TO THIS MEAL!

Post workout - one scoop of whey with creatine monook, after your workout your body WILL need you to feed it carbohydrates to restore muscle/liver glycogen stores because they get deplted from your workout. so DEFINITLY DEFINITLY add carbs to this meal,and lots of them. (again search around on low GI vs high GI carbs post workout and decide for yourself which route to go). You could also bump this up to 2 scoops of whey since you will want to increase protein synthesis as much as possible(not just now but anytime of the day)

1 hour after workout - one can of tuna on two slices of wheat bread with mustardlooks like a decent meal, you could always switch out the bread and use another source of carbs(oats,sweet potatoes,brown rice,whole wheat pasta etc)

5th meal - (optional) usually whatever moms cooking, if nothigns cooked maybe another can of tuna, nothing big.

Ok, maybe sure your getting enough protein still in this meal.. and have lots of vegtables to and have carbs as well.

6th meal(before bed) - Going to buy cottage cheese to eat that before bed. Usually here i take my glutamine, zmas and a fruit.

cottage cheese is great for b4 bed, also.. you should look into flax seed oil or some sort of efa's(essential fatty acids) to have since you are lacking any efa's in your diet. Hope that helps some, if u have any questions just ask and me or anyone else will help.

[RecklaZ]

Thanks for the advice, i rep'd both of you. I will definitly change my diet now. I'm going to see what i can get and post my new diet first thing tommorow so you guys can revise it. Thanks again!

[RecklaZ]

Wednesday - Shoulders/Traps AND Biceps

Barbell Military Press:
135x4
135x4
135x3

Dumbell Press:
55x3
50x4

Side Laterals:
25x6
25x6

Shrugs:
135x6
135x6
135x6

Hammer Curls:
35x6
35x6
35x6

EZ Bar Curls:
75x4
75x4

Notes: I'm really glad about my barbell military presses, i felt the intensity while doing that excersise and I went up in weight. My dumbell press were weak again , i think i started with too much weight last week. My side laterals where the same although they felt more comfortable now. I decided to take out upright rows and add another set of shrug raises, i lifted more for shurgs this time so that was good although i still don't feel it working out my trapz much.

I decided to add Biceps for today instead of waiting for tommorow for 1 reason. I wen't to the gym with a buddy of mine today and when i was done with my workout he was just starting Cardio! He was my ride home and by this time i only spent 35 mins so i said why not add biceps today so i can save some time tommorow with triceps, forarms and abs. Was a good plan except one thing. I only had my stat sheet for last week wednesday which didn't include what i did for biceps. By the time i was done with biceps i felt like i coulda done alot more, i come back home and realize that Last week i did a whole lot more! I just wasted a bicep workout.

[RecklaZ]

SOMETHING TO ADD ON TOP OF MY LAST POST.

I only slept 6 hours on monday and tuesday i slept 4. This is due to the fact that finals are coming up next week in school. I didn't hit me til now that maybe my lack in dumbell raises performance and my lack of bicep performance could be related to my poor sleeping habits these past couple of days.


On the other hand i feel great as I'm posting this right now. I feel good because my chest is almost completly soreless now and i'm usually the type that stays sore for several days (could be glutamine or/and zma effect?) and because i feel my upper and lower back really sore today, thats also good because i rarely feel my back sore and i have a weak back, it means i actually workout them out pretty good yesterday.

I'm looking foward to my tricep performance tommorow...

[Swole C]

Good workout, some advice I would say is try to add in another 1-2 sets of laterals as thats only 2 sets for your side delt. Maybe some bent over laterals also, inless you let the back day take care of your posterior head.

[RecklaZ]

I have a couple of questions

Whens the best time to take cottage cheese and with what?

I like buying ham/turkey/salami/ etc... to make sandwiches alot, which do you guys recommend for me to buy?

I'm thinking of my diet being something like this

Morning - 1scoop of whey, 1 cup of oats & creatine mono shake. Will take multi at this time aswell

pre workout - SAME as morning

post workout - 2 scoops of whey mixed with oats and mono

1 hour later - turkey sandwhich with 2 wheat breads with mustard???

1 hour after - tuna sandwhich with 2 wheat breads with mustard???

Before bed - What should i eat here? Again i'm just considering maybe eating some cottage cheese with a banana or something and to take my zma and glutamine at this time

I'm low on money so i might skip the flax seed oils or fish oilds for this cycle, and I"m moving into housing next semester so I'm just trying to work with something I can afford for diet. I got a jug of gatorade power to make gatorade though, i think its lemon lime, whens to best time to drink some of that stuff. And wouldn't it be weird to mix my strawberry or chocolate whey powder with lemon lime gatorade powder?

I like giving rep points to anyone willing ot help

[Swole C]

I have a couple of questions

Whens the best time to take cottage cheese and with what?

Most people have cottage cheese before bed because it is casein protein which is slow digesting protein. It will keep you in a positive nitrogen balance(Anabolic) and will let you increase protein synthesis throughout the night since you dont eat during the night and your body can go into a catabolic state(negative nitrogen balance)and actually start burning protein from your muscles to use as energy, so thats something you dont wanna do.

I like buying ham/turkey/salami/ etc... to make sandwiches alot, which do you guys recommend for me to buy?

Only thing I could think of is watch the sodium as these usually are loaded with them, I would go with turkey though..


I'm thinking of my diet being something like this

Morning - 1scoop of whey, 1 cup of oats & creatine mono shake. Will take multi at this time aswell

pre workout - SAME as morning

first 2 meals look pretty good, except maybe through in some sort of whole food protein for either of the 2 meals, egg whites can be pretty cheap and easy to make.


post workout - 2 scoops of whey mixed with oats and mono

looks good, go for atleast 1 cup oats more if you like as after a workout you need to restore muscle/liver glycogen, when you workout they get depleted and are definitly something you want after a workout.


1 hour later - turkey sandwhich with 2 wheat breads with mustard???

1 hour after - tuna sandwhich with 2 wheat breads with mustard???

Looks pretty good, maybe throw some kind of vegtables in there if you can as they are also good for you.


Before bed - What should i eat here? Again i'm just considering maybe eating some cottage cheese with a banana or something and to take my zma and glutamine at this time
Read at the begining my comments on the cottage cheese, I wouldnt have a banana before you go to sleep, they are high GI(glycemic Index) and will cause a insulin spike and this is only wanted after a workout, You are more likley to store fat by doing this so dont have the banana b4 bed. Maybe some sort of fats here, natural peanut butter..almonds...fish oil caps..whatever source of good fats you can afford but try to get some.

I'm low on money so i might skip the flax seed oils or fish oilds for this cycle, and I"m moving into housing next semester so I'm just trying to work with something I can afford for diet. I got a jug of gatorade power to make gatorade though, i think its lemon lime, whens to best time to drink some of that stuff. And wouldn't it be weird to mix my strawberry or chocolate whey powder with lemon lime gatorade powder?

you could have your gatorade powder postworkout and some even have it pre workout, but just post workout would be fine. I mix cookies&cream whey with orange gatorade powder and its not to bad..not the best tasting thing out there but its only like 10oz anyway so just chug that baby down.

I like giving rep points to anyone willing ot help

you can give me rep if you want but it doesnt make a difference to me

[RiNgMaSteR]

What swole said, he pretty much summed it up! Swole dont bull**** you want rep