CHUCK'S max ot workout journal

[bdybuilderchuck]

alright well ive decided to start the max ot program

i intend to follow it to a T and take measurements every 2 weeks and pictures every month to keep updated on my progress

my starting measurements are

arms= right= 14.5.......... left=14.25
forarms= right=12 1/8.......left =11.6
chest=42.25
calves= right=15.25/ left=15.3
legs=right=22.75.........left= 22.25

weight= 177 lbs
bf% ~10%
waist= 32.75 inches

[tweaked17]

*subscribe*

good luck bro, keep us updated

must feel great to be getting back into a bulk lol

[bdybuilderchuck]

here is the diet is will be following... on non workout days i will not eat meal 4



meal1=6 egg whites, 1 cup of oats, 1 pro shake, glutamine
meal2= 2 pro shakes, 1cup oats
meal3= 2 turkey sandwhichs on 12 grain bread, salad, 16oz milk
meal4=(pwo) 40 g dextrose, 1 bananna, 1.5 scoops pro shake
meal5=(1 hr after meal 4) 4 ww bread, 1 tuna, 16 oz milk
meal6= 1 tuna, 1.5 servings of olive oil
meal7= 1 cup of cottage cheese, 2 olive oil

diet totals are 400 g of carbs, 80 g of fat, 320 g of protein, 3500 calories

here are my b4 pics

i will take some leg pics when i get a chance this week... the ones i took today didnt come out well

[bdybuilderchuck]

well today was my first day on max ot.....

for my warmup sets of ATG squats i did
95x12
95x10
125x6
155x3
175x1

heavy ATG squats
190x6
190x6
190x6

leg press
630x2--------thought i could get more reps with these but my strength wasnt there
540x6
500x6

RDL
160x6--------these were definately too light i should have used a heavier weight
180x6

standing calve raises
255x8
255x8

sled raise
540x8
540x8

i didnt think i would get a good enough workout from such few sets... but after this workouti felt like i was about to die... so far max ot is looking promising

[bdybuilderchuck]

tuesday= arms

bb curl warm up... barx12, bar x 10, 55x 6, 70x3, 80x1
heavy bb curl 90x6, 90x5

db curl, 40x6, 40x5

cable curl #11x7

warm up for triceps (felt a little ridiculous doing another 5 warm up sets.. not sure if i really needed to)
#5x`12, 5x12, 7x6, 9x3, 12x1
heavy sets= #12x6, 12x6

skullcrushers..60x6, 60x6
tri kickbacks 30x6

bb wrist curl= 85x6, 85x6
db wrist curl= 35x8

leg raise w/ 15 lb wt... 15, 15
cable crunch = #13x10, 13x10

overall i thought this was a good workout.. and my legs are KILLING me from yesterday..hopefully this program will lead to great size gains

[bdybuilderchuck]

i felt today went really well...
shoulder/trap

warm up military bb press= 65x12, 65x10, 80x6, 100x3, 115x1,
heavy military press= 125x5, 120x6, 120x6
arnold press= 55x2(weight was too heavy), 45x6,45x6
lat raise= 25x6, 30x6
bb machine shrug- 205x6(too light i thought this wo uld be heavier), 235x6, 235x6
upright row=70x6, 75x6 (on ez curl bar, not including the wt of the bar.. im not really sure what the ez c url bar even weighs)

[bdybuilderchuck]

thursday May 12th
BACK

warm up good mornining= barx12, barx10, 65x6, 85x3, 85x11
heavy sets=95x6(too light), 105x6
hyper ext= 115lbs x6(too light), 135x6
lat pull down=130x6, 150x6, 150x5.5
cable row= 140x6, 140x6

i weighed in today just b/ci was curious and im still 177...im a little nervous about this program and i hope i respond well to it and see great gains in size
it probably is still to early to tell so ill just keep working hard

[bdybuilderchuck]

friday= chest
warm up=85x12, 85x10, 115x6, 140x3, 160x1
working sets= 175x5, 170x5, 165x5 -----form wasnt right... my grip was too wide (i realized this the day after)

inc db= 60x6, 65x6, 54x4
dips= 20 lbs x 6, 20 x 6

today sucked... i finally took a new leg pic and i forgot to add side chest in the photos so here they are

[Rich Wallace]

Another fellow Max-OT'er *subscribes*

[bdybuilderchuck]

LEGS monday may 16
ATG squats warm up= 95x12, 95x10, 125x6, 155x3, 185x1
working sets=195x6, 195x6, 195x6 ( 5 lb incrase from last week)

leg press= 560x6(felt light), 580x6(20 lb increase from last week)
RDL= 195x6, 205x6(25 lb increase from last week, i dont think my knees positioning was right, ill work on form next week on these)

standing calf raise= 265x8, 265x7 (10 lb increase)
sled raise=560x8, 560x8 (20 lb increase)

i felt the day went pretty well, that much wt on standing calf raises is hard to balance... oo well im off to eat my 6 eggs and pro shake

[bdybuilderchuck]

ARMS, tuesday may 17

bb curl warm ups =barx12, bar x 10, 55x8, 70x3, 85x1,
heavy sets 95x3 (weight was too high, i thought i would be able to do more of these this week... oo well) 90x6
db curl= 45x5, 45x4
cable curl=#12 x 5

cable pressdown warmup= #7x6, 9x3, 12x1
working sets= 13x6, 13x6
skullcrushers=65x6, 65x6
tri kickback= 35x6

forarm bb curl= 90x6, 90x6
db forarm curl= 40x6

i had a crazy pump going today, i just need to make sure to keep focus on the muscle im working and work on the mind/muslce connection
iim hoping i can get my arms to 15.5 in the next 10 weeks, maybe its too much but at least i set the bar high

[bdybuilderchuck]

wed= shoulder/trap may 18th

bb military warm up=65x12, 65x10, 80x6, 100x3, 115x1
working sets= 125x6, 125x6, 125x6 ( 5 lb increase )

arnold press= 50x6, 50x6, (5 lb increase)
lat raise 30x6, 30x6 (form is pretty loose with these, bicep starting to hurt a bit after the 2 sets, not sure y...)
bb shrug (this week i didnt do these on a smith machine so i couldnt use as much wt) 225x6, 225x5
upright row=80x6, 80x5 these went up quite a bit from last week

i hope i gain mass as well as im gaining strength, if i doi will be huge by the end of this 12 week cycle

[mivi320]

Nice military pressing, as well as those arnolds! Looking good! Keep it up, Chuck.

[bdybuilderchuck]

Originally Posted by mivi320

Nice military pressing, as well as those arnolds! Looking good! Keep it up, Chuck.

thx, next week i will go for 55's and reps of 130 on military /arnold's

[bdybuilderchuck]

thursday may 19 BACK
good morning warm ups= barx12, barx10, 65x6, 80x3, 100x1
working sets= 115x6, 115x6 ( 10 lb increase altho i dont feel my form was all the way correcto n these)
back ext= 135 lbs x 6, 135x6
lat pull down= 150x6, 150x5.5, 150x4,
cable row= 150x6, 150x6 (10 lb increase)

[bdybuilderchuck]

friday may 19th CHEST
flat bb bench warm ups=80x12, 8010, 115x6, 135x3, 155x1
working sets= 170x6, 170x5w/ help on last rep, 165x6w/ help on last rep((form on these was off last week so i lowered the weight a bit, my grip was too wide)
inc db=70x5, 65x5, 65x4
dips=35lbs x6, 35x6

i had a crazy pump going today, just have to be sure to keep the mind/muscle connection... i thought it was hard to feel the dips in my chest, i sort of felt it and tried to lean as far forward as i possibly could, i think i prefer doing dips for triceps and not lower chest well im off to eat....

[bdybuilderchuck]

well guys its sunday and i took some measuremetns.... 2 weeks into the bulk and i weighed in at 179.6 this morning.... so that means i gained 3.3 lbs so far

and so far i gained this...

chest 42.5 (gained .25 inch)
arms r= little under 14.75.....left =14.5(gaineda bout .25 on each)
forarms=r=12.25, left-11.75= (gained 1/8 on each)
quads right=24, left=23.75(gained a lot on these so far)

so far i am very pleased witht he results... noticable differences are appearing int he mirror and my weak points seem to be improving (lats, forarms, calves).......well im looking forward to tomorrow's leg day... this week i plan to add deadlifts back into the program

[Rich Wallace]

Originally Posted by bdybuilderchuck

well guys its sunday and i took some measuremetns.... 2 weeks into the bulk and i weighed in at 179.6 this morning.... so that means i gained 3.3 lbs so far

Well done!

[bdybuilderchuck]

monday, may 23 legs
atg sqauts= warm ups=95x12, 95x10, 125x6, 160x3, 190x1
working sets= 205x6, 205x6, 205x5
leg press= 610x6, 630x6
RDL= 215x6, 215x5(need to be sure to keep focus on hams)
standing calf raise= 270x8, 270x7
sled raise =590x8, 590x8

one think im noticingon max ot is my urge to up the wieght... i have to make sure to keep the form right and not just keep bumping the weight up or i will end up injured

[bdybuilderchuck]

bb curl warm ups= bar x 12, bar x 10, 65x6, 75x3, 85x1
working sets= 95x6, 95x4, 90x6
db curl= 45x5 ( realized i did 3 sets of bb curl by accident so only did 1 set of these)
cable curl = #12 x 6
tri press down warm ups= #7x6, 10x3
working sets= #14x6, 14x6(machine only goes to 15 so i dont know what i will do soon
skull crushesr = 70x5, 70x5 ( not including wt. of ez curl bar... im not sure what it weighs anyway)
tri kick back= 40x6

bb wrist curl = 90x8, 90x8
db wrist curl=40x8

today went great, i had a great pump going today and the mind/muslce connection was there... well im off to study for my last final AP CHEM..... this should be fun

[bdybuilderchuck]

bb military warm up = 65x12, 65x10, 80x6, 100x3, 115x1
working sets= 130x6, 130x6, 130x6 w/ help on last rep
arnold= 55x 4.5 reps (yes 4 1/2 reps lol), 50x6
lat raises= 35x5.5, 35x5 .........im really swining the weight ... im not sure how important it is to adhere to strict form here

bb shrug=235x6, 235x6
upright row w/ ez bar= 90x5, 90x5 (probabl should have used less weight here.. i think ill use the bb from now on...)

[bdybuilderchuck]

i decided to add deadlifts back in and take out good mornings
dead warm up=95x12, 95x10, 135x8, 225x3, 255x1
working sets= 275x6, 275x6, 275x4 ( new lifting best )
lower back ext= 145x6
lat pull down= 150x5.5, 150x6, 150x5
cable row= 160x5.5, 160x5

well im off to get rdy for graduation practice and then prom..........

[Powers]

Good idea putting those deadlifts in on back day, i always include them. This is the first time reading your journal and i just subsribed. I am almost 16 and i also use max-ot and have a journal going. My measurmnets are a little less than your and my weight it 10 pounds less. Good luck with you max-ot bulk i will be reading.

[bdybuilderchuck]

bb bench warm up =85x12, 85x10, 115x6, 135x3, 165x1
working sets = 175x5, 175x5, 170x5
inc db= 70x6, 65x6, 65x6 (couldnt really get 70's up on my shoulders for last 2 sets)
dips=45x6, 45x6
i added legs in this day b/c it was too packed to try to do them on arm day
leg rasie= 20lbs x15, 20x10
cable crunch=#13x15, 13x15

on a different note my prom was last night and ihad a great time... i think i will post a few pics here...my date, donyn, was gorgeous and we had a great time
wasnt able to eat my usual 6 egg for that meal but i did have this weird chicken pot pie type meal w/ baked potato so i guess it was ok... altho eggs would have been better

[bdybuilderchuck]

well i wasnt able to post yesterday due to relatives over for my graduation which was on sunday

ok well here is monday's workout
LEGS
atg squats= warm ups - 95x12, 95x10, 125x6, 165x3, 185x1,
working sets= 215x6(i got daring and decided to move the wt. up 10 lbs when i probably should have done 5), 215x2 (definaatlye was too much) 205x5
bb lunge= 135x5, 135x5
rdl= 225x6, 225x6 (i feel these a lot in lowerback... im switching to sldl next week )
seated raise 135x8 ,135x8
smith machine calf raise = 285x8, 305x8

ARMS tuesday
bb curl warm up=bar x 12, barx10, 75x6, 85x1( i accidently forgot 1 warm up set... i hope that doesnt hurt anything)
working sets= 95x6, 95x5, 95x5
hammer curl= 40x6, 40x6, 40x6

inc skullcrushers- warm ups=25x12, 40x6, 55x1
working sets=65x6, 65x6
weighted dips= bw + 80lbs x 6( wt was realy heavy and i was sort of wobbling so i lowered it), 60x6, 60x6

bb wrist curl= 95x8, 95x7
db reverse wrist culr= 25x8 25x8

i was very pleased with the arm day but i was disappointed in the quad/ham workout except for the lunges on leg day

NOTE: i weighed in at 178.4 this morning... at the start of my 4th week i only gained 2 full lbs... im not sure if this is good or not but im seeing size gains and strength so i guess i shouldnt worry too much

[bdybuilderchuck]

db military= 30x12, 30x10, 40x6, 50x3, 60x1
working sets= 65x6, 65x6, 65x5
front db raises= 35x6, 35x6, 35x6
seated rear raise= 20x6, 20x6
bb shrug= 255x3, 245x5, 245x4
db shrug=100x6... i maxedo ut on db's today the gym only goes to 100 so i guess i cant do them anymore...???

[bdybuilderchuck]

deads warm up=95x12, 95x10, 145x6, 235x3, 265x1
working sets= 285x6 (up 10 lbs from last week ) 285x3, 275x6
weighted chins= bw + 25 lbs x5, 25x4, 20x4 (firrst time ever using wt. on these it was kind of awkdward )

row... i saw someone doing these and they looked good but im not sure what its called... there is a bb on the floor w/ wts on one side of it and u attach the close grip lat pulldown attachment to one end and row it
not counting the wt. of the bar i did 125x6, 140x6------> i think form on these wasnt too good

[bdybuilderchuck]

well today my order from bb.com comes in......im going to starts taking some bcaa's b/c i read a bunch on them and they look promising

inc bb warm up= 75x12, 75x10, 105x6, 125x3, 145x1
working sets= 160x5.5 reps, 160x5, 160x5
flat db bench= 75x6, 75x6
dec bb= 155x6(too light.. wasnt sure how muchi could use ), 165x6

crunches on swiss ball w/ 45 lb plate behind head, 15, 13, 12

[bdybuilderchuck]

well im taking some measurements from 1 month into my max ot bulk

so here they are

this morning i weighed in at 179.4

right arm=14.75
left arm= 1-2 lines under 14.75
r forarm=12.25
left forarm=1-2 lines under 12
chest= 42.75
r quad=24.75(meaured about 7 inches down from base of leg)
left quad=1-2 lines under 24
calves= both are about 15 1/8( i somehow must have measured these wrong in the beginning... altho im not really sure how i did that... but there is no way i lost muscle from them)

but on another note i am very well pleased witht he max ot program... i am seeing noticable differences and the measurements and strength are going up

[bdybuilderchuck]

NEW PICS

leg pics didnt come out and calves didnt grow too much so there really isnt a point posting their pics... i will try to geta new leg pic soon

weak poitns are filling out a bit, and my back/traps/quads are really doing well