MAX-OT Log

[xKyle10]

For some reason last log was deleted. Forum glitch.

Stats and goals in sig, going to repost workouts etc.

MAX-OT

1/4/10 Week 1, Day 1
Chest/Tris
Hours of Sleep: N/A
Workout Duration: N/A
Calories Consumed: (3340) Protein: 212g Carbs: 331g Fats: 123g
Weight After Workout: 164.5 lbs

Warmup: Flat BB Bench
Barx12
Barx10
95x6
115x3
135x1

Working Sets: 3x4-6
165 lbs (6 reps)
165 lbs (4 reps)
160 lbs (6 reps)

Incline DB Bench: 2x4-6
55s (6 reps)
60s (5 reps)

Flat DB Bench: 1x4-6
60s (5 reps) - Fatigued

Cable Pushdowns (Straight Bar): 2x4-6
65 lbs (6 reps)
75 lbs (5 reps) - poor form

SkullCrushers: 3x4-6
65 lbs (6 reps) - easy
75 lbs (5 reps)
75 lbs (4 reps)

Hopefully this log doesn't get deleted, gonna post the rest of this week's workouts all the way up to my current one, which was legs on Saturday.

[xKyle10]

1/5/10 Week 1, Day 2
Back/Bis
Hours of Sleep: N/A
Workout Duration: 45 Minutes
Calories Consumed: (3720) Protein: 231g Carbs: 370g Fats: 152g
Weight After Workout: 165 lbs + .5 lbs

Widegrip Pullups: 50 reps (As Many Sets As It Takes)
Set 1 - 15 reps
Set 2 - 12 reps
Set 3 - 11 reps
Sets 4/5 - 9 reps/(10 second rest); 3 reps

BB Rows: 2x4-6
165 lbs (5 reps) - bad form
155 lbs (6 reps) - good form

Widegrip Lat Pulldowns: 1x4-6
160 lbs (6) - easy

Seated Cable Rows (Straight Bar): 1x4-6
160 lbs (6 reps) - easy

V-Bar Pulldowns: 1x4-6
160 lbs (6 reps) - easy

Warmup: EZ-Bar Curls
15x12
15x10
25x6
35x3
55x1

Working Sets: 2x4-6
65 lbs (6 reps) - easy
75 lbs (6 reps) - easy

Standing DB Curls: 2x4-6
35s (6 reps)
35s (6 reps) - easy

[PeoplesChamp11]

In on this one for sure.

Have you ever used Max-OT previously?? I have used it for two years and absolutely LOVE it. Gains are amazing as long as you keep the intensity as high as possible!

Good luck bro, I'll be following.

[xKyle10]

1/7/10 Week 1, Day 3
Shoulders/Traps
Hours of Sleep: 6.5
Workout Duration: 1 Hour
Calories Consumed: (3110) Protein: 195g Carbs: 290g Fats: 131g
Weight After Workout: N/A

Warmup: DB Shoulder Press
15sx12
15sx10
20sx6
25sx6 (Accident)
35sx1

Working Sets: 3x4-6
50s (6 reps)
50s (6 reps)
50s (6 reps) - easy

Side Lateral Raises: 3x4-6
25s (6 reps)
25s (6 reps)
25s (6 reps)

Rear Lateral Raises (Lay on Incline Bench): 2x4-6
25s (6 reps) - easy
35s (6 reps)

Weight Acclimation: BB Shrugs
135x6
185x3
205x1

Working Sets: 2x4-6
225 lbs (5 reps) - bad form
225 lbs (5 reps) - bad form

[xKyle10]

In on this one for sure.

Have you ever used Max-OT previously?? I have used it for two years and absolutely LOVE it. Gains are amazing as long as you keep the intensity as high as possible!

Good luck bro, I'll be following.

Thanks man, yes I have used it before and saw great gains but didn't have my diet down. Keeping it for at least a year this time around.

[George Costanza]

Max-OT has always been something I've wanted to look into. I think it's the next routine I'll be doing. (Prob in 4 months)

Subbed.

(yes requesting sub back bahah)

[PeoplesChamp11]

Thanks man, yes I have used it before and saw great gains but didn't have my diet down. Keeping it for at least a year this time around.

Goodman. The first year my diet was shaky. Now it's much better. I wouldn't necessarily call it a 'diet', seeing as how I simply try to cram down as many calorie dense foods as possible.

[cha0sblader]

Goodman. The first year my diet was shaky. Now it's much better. I wouldn't necessarily call it a 'diet', seeing as how I simply try to cram down as many calorie dense foods as possible.

being a vegetarian by religion, this is exactly what i do.

[PeoplesChamp11]

being a vegetarian by religion, this is exactly what i do.

Yessir. To be completely honest, I don't eat THAT much meat. Yes, I have beef and steak almost daily, but not as much as many people. Peanut Butter and Olive Oil FTW.

Also, where at in PA mang?

[cha0sblader]

Yessir. To be completely honest, I don't eat THAT much meat. Yes, I have beef and steak almost daily, but not as much as many people. Peanut Butter and Olive Oil FTW.

Also, where at in PA mang?

West Chester, its a suburb near Philadelphia.

[PeoplesChamp11]

West Chester, its a suburb near Philadelphia.

Know Don Vito? lol

[cha0sblader]

Know Don Vito? lol

a user on here or that BAM guy who almost ran me over a couple times in town?

[xKyle10]

1/8/10 Week 1, Day 4
Abs/Calves/Forearms
Hours of Sleep: 7
Workout Duration: 30 Minutes
Calories Consumed: (3800) Protein: 172g Carbs: 503g Fats: 130g
Weight After Workout: 168 lbs + 3 lbs (Water Weight)

Warmup: Weighted Crunches
BWX12
BWx10
BW+5x6
BW+10x3

Working Sets: 3x8-12
25 lbs (12 reps)
25 lbs (12 reps)
25 lbs (12 reps)

Hanging Leg Raises:2x8-12
BW (10 reps)
BW (8 reps)

Warmup: Machine Calf Raises
90x12
90x10
110x6
150x3
190x1

Working Sets: 2x4-6
230 lbs (6 reps)
230 lbs (6 reps)

Seated Calf Raises: 2x4-6
135 lbs (6 reps)
180 lbs (6 reps)

Weight Acclimation: BB Wrist Curls
65x6
75x3
85x1

Working Sets: 2x4-6
95 lbs (6 reps) - easy
105 lbs (6 reps) - easy


BB Reverse Wrist Curls: 2x4-6
75 lbs (6 reps) - easy
95 lbs (6 reps) - easy

[xKyle10]

Max-OT has always been something I've wanted to look into. I think it's the next routine I'll be doing. (Prob in 4 months)

Subbed.

(yes requesting sub back bahah)

thanks, highly recommend it. will do bro

Goodman. The first year my diet was shaky. Now it's much better. I wouldn't necessarily call it a 'diet', seeing as how I simply try to cram down as many calorie dense foods as possible.

yep, diet is key for sure.

being a vegetarian by religion, this is exactly what i do.

do you find that it is harder to bodybuild being a vegetarian, not that you would know if you've been a vegetarian all of your life. i suppose that was an ignorant question I am just amazed at vegan bbers.

[PeoplesChamp11]

a user on here or that BAM guy who almost ran me over a couple times in town?

LMAO lolololol

The Viva La Bam guy.

[xKyle10]

1/9/10 Week 1, Day 5
Legs
Hours of Sleep: 11
Workout Duration: 1 Hour
Calories Consumed: (3540) Protein: 199g Carbs: 438g Fats: 116g
Weight After Workout: 165.5 lbs - 2.5 lbs (Water Weight Gone

Warmup: Squats
95x12
95x10
135x6
185x3
205x1

Working Sets: 3x4-6
225 lbs (4 reps) - bad form, spotter helped on 2 reps
225 lbs (4 reps) - bad form, spotter helped A LOT on 2 reps
225 lbs (3 reps) - bad form, failed 4th rep
*Lower weight to 205 lbs, get perfect form next leg w.o.

Leg Press: 2x4-6
6 plates (6 reps) - easy
8 plates (6 reps) - still easy

DB Lunges: 1x4-6
65s (4 reps) - poor form, lower weight to 45s next leg w.o.

Stiff Leg Deadlifts: 2x4-6
225 lbs (6 reps) - went light due to not doing in several months
225 lbs (6 reps) -
*Going to take these out of routine



MAJOR DOMS from Saturday - Current in legs and shoulders. Couldn't fall asleep last night, woke up dry-heaving with extreme muscle aching. Fever of 101, didn't go to school. Took today off from working out and possibly tomorrow depending on how I feel.

[cha0sblader]

LMAO lolololol

The Viva La Bam guy.

its true. the guy is going 75 mph in a 25 mph zone. The cops hate him.

[xKyle10]

For those of you that missed my 1 year progress thread:

Only worked out for really 8 of those months seriously, didn't really do a bbing routine for about 4 months (during soccer and tennis).
Back Progress:

158 lbs ~15% BF
1/2/09



165 lbs ~12 % BF
1/2/10



Front Progress:

Worked my way up to a decent base, but diet was terrible, same time frame as 1st double bi but probably 15% BF or so at 159 lbs...


Put on some mass over summer, got to about 167 lbs or so, then reached about 158 lbs @ 11-12% BF or so. End of soccer season (relaxed):




Then went to the gym after soccer season, tried to gain back some mass, got to about 165 @12 % BF or so (abs flexed)



And now I am trying to bulk to 190 lbs 15% BF by the end of May.

[cha0sblader]

do you find that it is harder to bodybuild being a vegetarian, not that you would know if you've been a vegetarian all of your life. i suppose that was an ignorant question I am just amazed at vegan bbers.

Well, im not really a vegan but i dont eat beef, chicken, eggs,etc. but i drink a lot of milk, 1/2 gallon to 3/4 a gallon. I eat whole wheat bread and stuff. Getting the protein isn't really a problem but its mostly the calories that are hard to get. Lots of PB, pasta, rice, bread, milk, nuts, anything that mom decides to make, whey, pizza. Since you have had meat before, it would be much harder for you to do because you know what meat tastes like, i dont. Many people find it amazing that i can get protein in my diet. Yet they dont know how much protein is necessary to maintain their current body.

People are consistently amazed at the fact that i have never had a double bacon cheeseburger.

[xKyle10]

Well, im not really a vegan but i dont eat beef, chicken, eggs,etc. but i drink a lot of milk, 1/2 gallon to 3/4 a gallon. I eat whole wheat bread and stuff. Getting the protein isn't really a problem but its mostly the calories that are hard to get. Lots of PB, pasta, rice, bread, milk, nuts, anything that mom decides to make, whey, pizza. Since you have had meat before, it would be much harder for you to do because you know what meat tastes like, i dont. Many people find it amazing that i can get protein in my diet. Yet they dont know how much protein is necessary to maintain their current body.

People are consistently amazed at the fact that i have never had a double bacon cheeseburger.

Gotcha, I guess I am just so accustomed to eating meat that I couldn't live without it.

[Bigchrome]

Back in on this log! Hopefully nothing mysterious happens it :P Do you keep a paper log that you could recover the old workouts?

[xKyle10]

Back in on this log! Hopefully nothing mysterious happens it :P Do you keep a paper log that you could recover the old workouts?

haha thanks and yes i do, its just a pain. put them on comp now also just in case.

[Wolf-Baron]

subbed

[xKyle10]

subbed

thanks man

[xKyle10]

still have bad DOMS in legs and 100 temp, couldnt go to school again today. gonna start back up next week with light weight and proper rest to ensure this doesn't happen again.

[xKyle10]

Despite still feeling like ****, went ahead and worked out, just went lighter in weight on most exercises.

1/12/10 Week 2, Day 1
Chest/Tris
Hours of Sleep: 9
Workout Duration: 45 Minutes
Calories Consumed: (3150) Protein: 195g Carbs: 295g Fats: 134g
Weight After Workout: 167 + 2.5 lbs from 1/4

Warmup: Flat BB Bench
Barx12
Barx10
95x6
115x3
135x1

Working Sets: 3x4-6
135 lbs (6 reps)
135 lbs (6 reps)
135 lbs (6 reps)

Incline DB Bench: 2x4-6
50s (6 reps)
50s (6 reps)

Dips: 2x4-6
BW (6 reps) - widegrip
BW (6 reps) - "normal" grip
*Dip bars come out on an angle, not parallel

Cable Pushdowns (Straight Bar): 2x4-6
65 lbs (6 reps)
65 lbs (6 reps)

SkullCrushers: 3x4-6
65 lbs (6 reps)
65 lbs (6 reps)
65 lbs (6 reps)





Track meet tomorrow, don't know if I'm going to go to it or even if I'm allowed to participate in it, if I don't go I'll lift, probably will do calves/abs/forearms.

[Wolf-Baron]

solid workout

You might've posted this before but, any reason why you do 6 reps??

[PeoplesChamp11]

still have bad DOMS in legs and 100 temp, couldnt go to school again today. gonna start back up next week with light weight and proper rest to ensure this doesn't happen again.

Keep pounding the orange juice bro!

[xKyle10]

solid workout

You might've posted this before but, any reason why you do 6 reps??

thanks, sucks I'm pretty much deloading right now, gonna work my way back up to 165 on bench like I did last week, don't wanna overtrain though.

MAX-OT principles state 4-6 reps for optimal growth

Keep pounding the orange juice bro!

haha will do bro

[kaoslegend]

subbin in. train hard man