MAX-OT Log

[xKyle10]

*Sick ass workout today, PRs galore!

1/28/10 Week 3, Day 3
Shoulders/Traps
Hours of Sleep: 6.5 hours sleep + 1.5 hour nap: Total - 8 hours
Workout Duration: 40 min
Calories Consumed: (3566) Protein: 199g Carbs: 419g Fats: 127g
Weight After Workout: 166.5 lbs +2.5 lbs since Monday

Warmup: DB Shoulder Press
20sx12
20sx10
25sx6
35sx3
40sx1

Working Sets: 3x4-6
60s (6 reps)
60s (6 reps) - good form, hard to get dbs up at the start, have to swing lol
60s (6 reps) - last 2 reps hard
*+5 lbs on all sets, 65s next week!

Side Lateral Raises: 3x4-6
40s (6 reps)
40s (6 reps)
40s (6 reps)
*+5 lbs on all sets, good form. 45s next week

Rear Lateral Raises (Lay on Incline Bench): 2x4-6
40s (6 reps) - easy
45s (6 reps) - easy
*+5 lbs on first set, +10 lbs on second set. 50s next week

Weight Acclimation: BB Shrugs
135x6
155x3
185x1

Working Sets: 2x4-6
215 lbs (6 reps) - grip started to fail at end
215 lbs (6 reps) - grip started to fail at end
+10 lbs on both sets.

[rdrb]

Strong seemingly continuous weight increases on your part.

[xKyle10]

Strong seemingly continuous weight increases on your part.

thanks brah.
My actual weight it is not too good unless it sticks though, i keep going from 167ish at the end of the week back to 165 at the beginning of the next week hopefully it sticks this time

[Wolf-Baron]

Solid workout man, do you kick up the db's?

[xKyle10]

Solid workout man, do you kick up the db's?

Thanks. kick up? well the bench is pretty low to the ground so I can't put them on my knees like I do for incline or flat bench due to the straight back. I use momentum kind of like a hardcore cheat curl and get them on to almost my shoulders and just go from there. first rep is usually real hard and then its cake from there.

[Wolf-Baron]

Thanks. kick up? well the bench is pretty low to the ground so I can't put them on my knees like I do for incline or flat bench due to the straight back. I use momentum kind of like a hardcore cheat curl and get them on to almost my shoulders and just go from there. first rep is usually real hard and then its cake from there.

Ah I see.
Good job nonetheless

[rdrb]

I meant your lifts brah.

[xKyle10]

I meant your lifts brah.

haha yeah i thought so after i typed it, thanks haha i owe it all to max-ot

[MBosta]

Solid workout dude. I too have a hard time bringing up the dumbbells for certain exercises (usually in my 3rd set when I'm tired as fck). Usually place them on my knee and kinda raise them and use the momentum to get it going, and just take it from there.

[xKyle10]

Solid workout dude. I too have a hard time bringing up the dumbbells for certain exercises (usually in my 3rd set when I'm tired as fck). Usually place them on my knee and kinda raise them and use the momentum to get it going, and just take it from there.

thanks, ya i usually do that when i use dbs for chest but have to swing for shoulders

[xKyle10]

Workout was okay. Didn't wanna get DOMS like I did a while ago, so I went light on squats. Only got about 5 hours of week so was pretty worn out. Wind kept me up all night, knocking over trees and **** behind my house.

*Added calves in on legs day.


1/29/10 Week 3, Day 4
Legs/Calves
Hours of Sleep: 5
Workout Duration: 45 Minutes
Calories Consumed: (As of 4 PM) (2130) Protein: 115g Carbs: 286g Fats: 61g
*Going to a party tonight, so gonna have a ****load of burgers etc and alcohol, so cals will probably be about 4000 or so. cheat meals FTW

Warmup: Squats
95x12
95x10
115x6
135x3
155x1

Working Sets: 3x4-6
185 lbs (6reps) - wide stance, hard on a few reps
185 lbs (6 reps) - normal stance, easy
185 lbs (6 reps) - normal stance, easy

Leg Press: 2x4-6
10 plates (6 reps) - felt hard
10 plates (6 reps) - hard near end
*definitely was too tired after squats to get any PRs on this. will do 5 plates + a 25/side next workout

DB Lunges: 1x4-6
35s (6 reps) - good form
*40s next workout

Hip Adduction: 2x4-6
170 lbs (6 reps) - good form
170 lbs (6 reps) - good form
*190 next workout, or might do hip abduction instead.

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

Working Sets: 2x4-6
270 lbs (6 reps) - cheat reps
270 lbs (6 reps) - cheat reps
*+ 20 lbs but had some cheat reps

Seated Donkey Calf Raises (Machine): 2x4-6
180 lbs (6 reps) - easy
180 lbs (6 reps) - easy
*+ 40 lbs, will move up a few more next workout.



Pretty pumped for tonight. Toga party, and **** is gonna get real. Plan on showin off the gains for the lulz. There is a hottub and ****. Too bad I have a gf and morals. Will post any pics if any are taken.

[Wolf-Baron]

lol morals....lol

nice job on the PR's!

Drinking alcohol after you workout is actually good for you lulz

[xKyle10]

lol morals....lol

nice job on the PR's!

Drinking alcohol after you workout is actually good for you lulz

haha ya morals man....ty

is it really lol? source?

[Wolf-Baron]

haha ya morals man....ty

is it really lol? source?

lol no
thought you was aware LOLLLL
http://forum.bodybuilding.com/showthread.php?t=688011 (post #11 mixing whey with rum lmaoo)

[xKyle10]

lol no
thought you was aware LOLLLL
http://forum.bodybuilding.com/showthread.php?t=688011 (post #11 mixing whey with rum lmaoo)

hahaha thought so, i was like da ****? LMAO at the post ****in rum and whey hahahaha gonna bring my pimp cup to the party tonight and try that lulz hahaha im dying

[Wolf-Baron]

hahaha thought so, i was like da ****? LMAO at the post ****in rum and whey hahahaha gonna bring my pimp cup to the party tonight and try that lulz hahaha im dying

lulz i bet it would taste like sh*t

[xKyle10]

lulz i bet it would taste like sh*t

haha seriously. im out bro ttyl

[xKyle10]

ha party was so sick, idk if any of the pics will go up online if they do ill prob block out face. bishes were mirin swoleness hard haha my toga kept comin off. fuuuuuuuuuuu gfs man

[xKyle10]

*One of the best workouts I have ever had. I am now at the highest weight I have ever been: 169 lbs! Not a noticeable bodyfat increase from last week!

2/1/10 Week 4, Day 1
Chest/Tris/Forearms
Hours of Sleep: 6.5
Workout Duration: 50 Minutes
Calories Consumed: (3539) Protein: 194g Carbs: 444g Fats: 112g
Weight After Workout: 169 lbs +4 lbs since last Monday!

Warmup: Flat DB Bench
20sx12
20sx10
25sx6
35sx3
45sx1

Flat DB Bench: 3x4-6
75s (4 reps) - felt real heavy
75s (5 reps) - felt somewhat light up until the end
75s (3.5 reps) - got it up halfway to 4 and had to drop it
+5 lbs on DBS, sticking to 75s next week, shooting for 6 reps on all sets

*Moved incline up to one more incline, actually felt easier.
Incline DB Bench: 2x4-6
70s (4 reps) - felt real hard
70s (5 reps) - couldn't get that 6th rep
+5 lbs on these aswell, same deal as with flat dbs

Dips: 2xFailure
BW (9 reps)
BW (11 reps)
*Chest was beat after these

*Used a different machine, and it was actually about 5-10 lbs harder due to pulleys.
Cable Pushdowns (Straight Bar): 2x4-6
80 lbs (6 reps) - terrible form
70 lbs (6 reps) - good form

*Replaced skullcrushers with CG Bench, gonna keep this.
SClose Grip Bench Press: 3x4-6
115 lbs (6 reps) - easy
120 lbs (6 reps) - easy
125 lbs (6 reps) - easy
*Gonna start with 125 lbs next workout and go from there.

Weight Acclimation: BB Wrist Curls
65x6
75x3
95x1

Working Sets: 2x4-6
125 lbs (6 reps)
125 lbs (6 reps)
*+5 lbs since last week, 130 lbs next time.


BB Reverse Wrist Curls: 2x4-6
135 lbs (6 reps) - easy
140 lbs (6 reps)
+5 lbs/set since last week, 145 next time.





Some Progress Pics on the Bulk:

Completely relaxed: 165 lbs (no pump)



Front Relaxed: 169 lbs (bad lighting, was much more defined but lighting killed it, still ~12% BF.


That gym mirror makes me look so much smaller when I am taking a picture, I was looking swole after workout but this makes it look so bad

[rdrb]

Wow, excellent workout. You can definitely do more than that on GGBP, and yeah, it's kinda weird IMO how DB incline stays somewhat close to flat DB bench.

[xKyle10]

Wow, excellent workout. You can definitely do more than that on GGBP, and yeah, it's kinda weird IMO how DB incline stays somewhat close to flat DB bench.

thanks man, idk what it is, maybe my delts are taking over too much? my chest is getting fuller though, you should have saw it after the pump, couldnt get a solid pic of it though. i guess my upper chest is just deciding to grow. haha i love max ot man cant wait to see your progress! agreed i definitely could have done more on cgbp but i didnt have a spotter and tris were semi-burnt

[rdrb]

thanks man, idk what it is, maybe my delts are taking over too much? my chest is getting fuller though, you should have saw it after the pump, couldnt get a solid pic of it though. i guess my upper chest is just deciding to grow. haha i love max ot man cant wait to see your progress! agreed i definitely could have done more on cgbp but i didnt have a spotter and tris were semi-burnt

Ah ok. Yep, chest looks a little fuller in that pic even though you don't like it. IMO one of the best features a teenager can have is a good chest. How many teenagers do you know with a full, thick chest? Especially teens with a good upper chest. Very rare.

Anyways, what've you been doing for lunch at school? I'm considering just starting to take brown rice and chicken or something. Would be much more convenient than eating school lunch and not knowing how many calories I'm getting.

[xKyle10]

Ah ok. Yep, chest looks a little fuller in that pic even though you don't like it. IMO one of the best features a teenager can have is a good chest. How many teenagers do you know with a full, thick chest? Especially teens with a good upper chest. Very rare.

Anyways, what've you been doing for lunch at school? I'm considering just starting to take brown rice and chicken or something. Would be much more convenient than eating school lunch and not knowing how many calories I'm getting.

Exactly, a solid chest makes/breaks an otherwise good physique, and is the most common in terms of "looking" like you lift.

For lunch, I drink whole milk (190 cals) and have a spicy chicken patty with cheese (around 200-300 cals), solid protein. Sometimes will have fruit or whatever is offered. Also, there is candy we can buy, so I usually get peanut m&m's in the morning, solid protein . Rice/chicken sounds good I usually save the REAL food for home though.

[rdrb]

Yah. Doesn't really matter as long as you get some protein/cals, and don't just not eat at school. Not having protein for a lengthy period(over 3-4 hours) isn't beneficial in any way.

[xKyle10]

Yah. Doesn't really matter as long as you get some protein/cals, and don't just not eat at school. Not having protein for a lengthy period(over 3-4 hours) isn't beneficial in any way.

Agreed.

[Fronk]

You will look swole with some mass.

I take it you eat a lot of carbs due to the high volume workout?
I would become a blob if I ate 400+ lol.

[N3WS]

Thanks for the sub. Back at ya.

Solid delts brah. Keep it up.

[xKyle10]

You will look swole with some mass.

I take it you eat a lot of carbs due to the high volume workout?
I would become a blob if I ate 400+ lol.

Ha yeah, my arms look real small in pics, but are 14s and look semi-swole in person...just not from the front I guess haha.

My workouts are actually low volume lol, I don't care about any macros besides protein, as long as I'm getting 1 g/lb of bw I don't care, anything excess is great. If you ever venture into the nutrition section, the general gist is that protein is really the only "important" macro. For cutting, less carbs is important of course (fat also) but I'm just putting on mass right now.

[xKyle10]

Thanks for the sub. Back at ya.

Solid delts brah. Keep it up.

thanks man

[Wolf-Baron]

Your Delts are comming in nicely.
Your Lats seems to be lagging, it's not that bad though.
Do you work your Forearms? If not, then you should start, building that bodypart will definitely help your push/pull stregnth.

Just keep doing what you're doing and you'll reach your desired physique in no time