Shut the F*** Up and Train - *Cheesecake Log*

**cheesecake0** · 03-15-2009, 02:16 PM

Current Stats:

6'1.5
200LB
16-18% BF

My Lifts

Squat:225lb 3x5
Bench: 165lb 3x5
Deadlift: 240lb 1x5

Current MAX-OT Split:

Sun : Arms/Abs
Mon : Shoulders/Traps
Tue : Legs
Wed : Off
Thur : Chest
Fri : Back
Sat : off

Only ever done Rippetoes so this is going to be interesting

**olibeast** · 03-15-2009, 02:18 PM

sub'd.

**cheesecake0** · 03-15-2009, 02:31 PM

thanks, repped.

**cheesecake0** · 03-15-2009, 02:34 PM

For those of you who do not know the Principles of Max-OT, here they are.

1. Train 1-2 muscle groups each workout.
2. Performing 4-6 reps every set.
3. Performing 6-9 heavy sets for each muscle.
4. Rest times are 2-3 minutes.
5. Workouts should last 30-40 minutes (30 minutes is optimal for max intensity).
6. Each muscle should only be trained once every 5-7 days.
7. A break of 1 week of rest and relaxation should be taken every 8-10 weeks.

I will try and stick to this as close as possible.

**Widge** · 03-15-2009, 02:34 PM

not guna be easy, u better be eating your ass of and doing everything u can to recover

**Johnbodybuilder** · 03-15-2009, 02:38 PM

Good look and subbed.

**cheesecake0** · 03-15-2009, 02:48 PM

MAX-OT DAY 1 Sunday :Arms/Abs

Biceps
Half Reps BB Curl with pause at bottom 2x4-6
35kg x 6/6

DB Hammer Curl 2x4-6
17.5kg x 6/6 (Per arm)

EZ Bar Preacher Curl 1x4-6
22.5kg x 8 (weight was too light)

Triceps
Close Grip Bench Press (Pinky's on rough bit) 2x4-6
60kg x 6
65kg (145lb) x 4 (last rep assisted by spotter)

V-Bar Pull downs 2x4-6
77kg x 5/5

Tate Press 1x4-6
15kg x 8

Forearms
Behind back Forarm curl 1xF
25kg x 40

Abs
Declined Crunch 1x10
10kg Plate x 10

Workout Time = 43 mins - Bit more than optimal time, but arm/abs has the most exercises

Enjoyed todays workout! Felt intense but need to bump the weight a lot next time

**cheesecake0** · 03-15-2009, 02:49 PM

You must spread some Reputation around before giving it to Johnbodybuilder again.

**olibeast** · 03-15-2009, 02:49 PM

Originally Posted by cheesecake0

For those of you who do not know the Principles of Max-OT, here they are.

1. Train 1-2 muscle groups each workout.
2. Performing 4-6 reps every set.
3. Performing 6-9 heavy sets for each muscle.
4. Rest times are 2-3 minutes.
5. Workouts should last 30-40 minutes (30 minutes is optimal for max intensity).
6. Each muscle should only be trained once every 5-7 days.
7. A break of 1 week of rest and relaxation should be taken every 8-10 weeks.

I will try and stick to this as close as possible.

i had heard of the program, i didnt know the principles. sounds interesting. will follow closely

on recharge bro.

**cheesecake0** · 03-15-2009, 02:51 PM

Originally Posted by olibeast

i had heard of the program, i didnt know the principles. sounds interesting. will follow closely

on recharge bro.

cheers man =)

You still gunna cut bro?

**olibeast** · 03-15-2009, 02:55 PM

Originally Posted by cheesecake0

cheers man =)

You still gunna cut bro?

soon man, just maintaining at the moment. jus tryin to get as big as i can @180 (not very lol). cut around may ish? aint got a lot to loose i dont think. hard to judge. might mess up completely and miss the good weather lol.

**cheesecake0** · 03-16-2009, 10:33 AM

MAX-OT Day 2 Monday :Shoulders/Traps

Shoulders
Machine Shoulder Press 3x4-6
89kg x 6/4/5

DB Seated Shoulder Press 2x4-6
20kg's x 5/6

DB Side Raise 2x6-8
12.5kg's x 6/6

Traps
BB Shrugs 2x4-6
75kg x 6
110kg x 3 (bar slipped)

Upright Rows 2x4-6
Wrist hurt quite bad, might substitute this for something next time.
40kg x 3
30kg x 6

Workout Time : 35 mins

Good workout, felt really quick and gym was busier than usual so was a bit off putting.

**Johnbodybuilder** · 03-16-2009, 10:54 AM

Great workout brah, i think your gonna get great strength gains from this.

**cheesecake0** · 03-16-2009, 12:32 PM

Originally Posted by Johnbodybuilder

Great workout brah, i think your gonna get great strength gains from this.

thanks, yeah hopefully.

i've only ever done like high frequency training, e.g. benching twice per week, squatting 2-3 times. So hopefully this should be a good switch up and i will see both strength and size gains.

Strength is kinda more important to me atm though.

**sammcl** · 03-16-2009, 01:24 PM

Sub'd.

**cheesecake0** · 03-16-2009, 01:38 PM

Originally Posted by sammcl

Sub'd.

o hai

this is my teen section version haha

**cheesecake0** · 03-17-2009, 10:56 AM

Max-OT Day 3 Tue : Legs

Legs
Squats 3x4-6
Lower back was hurting through out the day, so didnt go too heavy on squats today. Must have slept awkward.
90kg x 6
95kg x 4

Leg Press 2x4-6
145kg x 6
155kg x6
Weight was too light really.

Stiff Legged Deadlift 2x4-6
Because my lower back hurt i just tried to stretch it so i used
50kg x 6/6

Calves
Seated Calf Raise 2x4-6
25kg plate x 20/20 (lol at that)

Leg press Calf Raise2x4-6
155kg x 8/8

Workout time : 37 mins

Not the best of workouts, my lower back was hurting

**Johnbodybuilder** · 03-17-2009, 12:29 PM

Good workout, though it wouldnt beat my leg workout today!

come to my journal check it out.

**cheesecake0** · 03-19-2009, 10:34 AM

MAX-OT Day 4 Thursday : Chest

Chest
Flat BB Bench 3x4-6
70kg x 6
72.5kg x 6
75kg (165lb) x 6 - last rep assisted PR!

Inclined DB Bench 30 Degree 3x4-6
22.5kg's x 6
25kg's x 6
27.5kg's x 6 - last rep assisted

Dips 2x4-6
My chest was so tired cudnt add any weight :P
BW x 5
BW x 4

Workout Time: 32 mins

Was a good workout, first ever "chest day" and it felt good getting a new PR as i could only get 75 for 3 reps on rippetoes last week

**cheesecake0** · 03-19-2009, 03:02 PM

Diet Today:

7.10am
1 Scoop of whey
1 cup of oats
Milk

10.50am
Chicken Sandwich
500ml semi skimmed milk

1:00pm
Southern Fried Chicken Burger
Half a protein bar

3.20pm
1.5 scoops Super Pump 250

4.45 Post Workout
same as meal 1

6:00
Pasta with tuna pizza

9:00
tin of tuna
500ml semi skimmed milk

how many grams of protein do you think that is?

**ShayThor1989** · 03-19-2009, 08:51 PM

Max-OT is the ****. I made all my gains with it. I might start up again soon.

**cheesecake0** · 03-20-2009, 12:33 PM

Max-OT Day 5 Friday : Back

Back
Deadlift 3x4-6
Lower back was kinda hurting, so didn't do as much as i could
100kg x 6/6/6

Cable Rows 3x4-6
91 kg x 20/18/18

One armed Dumbell Rows 3x4-6
25kg's x 10 Each arm
27.5kg's x 10 Each arm
30kg's x 8 Each arm

Rack Chins 2x4-6
BW x 11/10

Workout time: 35 mins

This workout wasn't as good as the others, i was a bit dehydrated, and my lower back was annoying me. I also didnt use enough weight on most things.

**Johnbodybuilder** · 03-21-2009, 04:17 AM

Good job tony

**kcstuds** · 03-21-2009, 01:54 PM

Originally Posted by cheesecake0

Current Stats:

6'1.5
200LB

My Lifts

Squat:225lb 3x5
Bench: 165lb 3x5
Deadlift: 240lb 1x5

200 lbs my ass. If you are 200 lbs and that weak then u must either have no intensity or have a **** ton of BF.

**cheesecake0** · 03-21-2009, 02:55 PM

lol, thanks but i dont have a "**** ton" of bf.

im not exactly lean but i've only been lifting for like 4 months so gtfo of my thread

edit : plus i have several back injuries that stop me from deadlifting and squatting with perfect technique.

(scheurmanns disease and scoloisis)

**kcstuds** · 03-21-2009, 05:20 PM

Originally Posted by cheesecake0

lol, thanks but i dont have a "**** ton" of bf.

im not exactly lean but i've only been lifting for like 4 months so gtfo of my thread

edit : plus i have several back injuries that stop me from deadlifting and squatting with perfect technique.

(scheurmanns disease and scoloisis)

excuses excuses. Then GTFO all my threads. You flame me and then cry when i flame u, u ****ing pussy. Your a little bitch, now go home and cry to your mom. Don't start **** if you don't want to take ****.

**cheesecake0** · 03-22-2009, 03:50 AM

Originally Posted by kcstuds

excuses excuses. Then GTFO all my threads. You flame me and then cry when i flame u, u ****ing pussy. Your a little bitch, now go home and cry to your mom. Don't start **** if you don't want to take ****.

when did i flame you?

plus your red so i dont care

**Widge** · 03-22-2009, 05:36 AM

if u have these back/knee problems, then why even bother with deads and squats brah?

there not the be all and end all unless you wana be a pler?

**cheesecake0** · 03-22-2009, 05:44 AM

Originally Posted by Widge

if u have these back/knee problems, then why even bother with deads and squats brah?

there not the be all and end all unless you wana be a pler?

because my injuries are a result of rowing too much.

they will heal eventually.

and no, i dont want to be a pler, i just want to use the best exercises out there to gain strength and size.

**Johnbodybuilder** · 03-22-2009, 08:36 AM

Originally Posted by kcstuds

excuses excuses. Then GTFO all my threads. You flame me and then cry when i flame u, u ****ing pussy. Your a little bitch, now go home and cry to your mom. Don't start **** if you don't want to take ****.

Nice Guy =)

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