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  1. #1
    Registered User thisguy32154's Avatar
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    ThisGuy's Max-OT Training Journal-Check it Out

    Alright well, I have been a member here for a while, Though I mostly read articles and don't post. I have decided to give Max-OT a shot. I have been in and out of the gym for a few years. My largest progress was inbetween high-school and college. In a little over a year I went from 233 @ 25-26% BF to a nice and lean 164 @ 9.5. I am now currently 169 @ around 9.8-10. The past few months my diet has been less than perfect and I am now working in an office which means I sit most of the day so...........I am going to follow this to as much of a T as possible. If anyone has any recommendations just post it and I'll check it out. Anyways again my stats today are 169 @ lets just say 10%BF. Ill have it checked to be 100%. Anyways I will post my diet from day to day as well as my workout and my improvements. Anyways today is chest and triceps and I wont be able to post again today but I will tommorrow. Check for updates, and as always give advice, recommendations on anything I am doing. My diet will me 40/40/20, or as close as I can get. Also, I am aiming for 3100 calories a day, but I am starting at around 2700 and going up 200 a week for a few weeks.
    thanks for checkin out!
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  2. #2
    Registered User thisguy32154's Avatar
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    by the way how in the world do i change the color of my fonts in the posts as well as make items bold, etc..
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  3. #3
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    Originally Posted by thisguy32154
    by the way how in the world do i change the color of my fonts in the posts as well as make items bold, etc..
    funny cause i just started a max ot journal and asked the same question.
    go like this [b ] word [/b ] but with no spaces
    and to make it bigger [size=+ 2] word [/size ] with no spaces
    i forgot how to change colors but click on my name and look and threads i have made and i had a thread that asks this question and some one answeres it

    glad to see your starting this thread bro
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  4. #4
    Registered User thisguy32154's Avatar
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    Talking [b]First Workout[/b]

    Chest and Triceps
    Well My first day went well. I really like the Max-OT training routine
    I did Flat Bench on the Hammer Strenth with the individual Weights on each side. My sets went as follows.
    Warm-up
    45's X 12 If you dont under stand the weights due to not seeing one
    50's X 10 of these. Take the number and that is how much weight
    55's X 6 was on each side.
    70's X 3
    90's X 1
    100 X 6 I think my warm up sets needed to be a little heavier as
    110 X 4 I did not really feel all good and ready when it came to the
    110 X4 heavier lifts
    Incline Dumbell
    55 X 6 -I felt this to be way to easy
    65 X 5- again i think is a by product of not really getting a good warm up
    cable flyes-big stretch
    130 X 5
    Triceps Warm-upSkull Crushers
    40 X 12
    40 X 10
    50 X 6
    60 X 3 I feel i should have started 10lbs heavier on the warm up and
    80 X 1 progressively gone up
    70 X 6
    80 X 4
    80 X 4
    Tricep Pushdowns
    160 X 5
    170 X 3 - (Damn I have no idea what happens - 3 were smooth then up the
    weights went!)
    Overhead Press-W/dumbell
    70 X 6 (too light, I was tired, but obviously still had some there)
    75 X 6
    And for today I did this yesterday and as far as soreness, I am not too sore. I can def tell that I broke down some fibers and what not. So I will keep everyone posted on todays workout. Also BF test. One of the employees at my gym did this electric point test thing it tested me at 7.2. I know that is wrong. My estimates are around 9.5-10. I could be wrong though. Weight is at 169 1/2. Not a chance in hell its around 7. I say 9.5 at the lowest.
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  5. #5
    Registered User thisguy32154's Avatar
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    Second Workout

    Well I have back,biceps, and forearms today... so I will see how it goes. I find generally that my biceps are hard to train, and growth in them has been less than satisfactory, so i am excited to see what Max-OT promises!
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    Originally Posted by thisguy32154
    Well I have back,biceps, and forearms today... so I will see how it goes. I find generally that my biceps are hard to train, and growth in them has been less than satisfactory, so i am excited to see what Max-OT promises!
    wait what max ot workout are you doing??
    mine looks way diff than yours
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  7. #7
    Registered User thisguy32154's Avatar
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    ?

    Different How?
    There are like a million different workouts on the website listed and you can always mix and match the exercises to your liking, I.e. rear dumbbell lateral raises insetead of Front alternating
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  8. #8
    Registered User thisguy32154's Avatar
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    Back Workout

    My back workout went awesome, On Monday. I dont have my sheet in front of me at work to write it all down but it was great. Today is Shoulders and Traps. I wont be able to post the workout tonight, but tommorrow everything from the past to W/O days will be posted. Also my diet has been RIGHT on track with the exception of yesterday, and that wasn't bad. I woke up and went on a run because i figured I would eat terrible all day. The worst thing I had yesterday was 5-6 beers or so. I did eat a burger, but that wont kill me either, Actually the first white bread I have eaten in about 12 months. So....wasnt really too worried about that. I would like to gain about 15 pounds between now and the middle of September. Shouldn't be that bad. Clean Bulks are the way to go.. Anyways happy posting.
    And dammit somebody read this
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  9. #9
    Registered User thisguy32154's Avatar
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    7/3/06 Back and Biceps

    Back
    Warm up, Pull Downs
    1)110 X 12
    2)120 X 10
    3)140 X 6
    4)170 X 1
    5)180 X 6
    6)200 X 5
    Vbar Pulldowns
    1)160 X 6
    2)180 X 5
    Barbell Rows
    1)160 X 6-I feel my form suffered
    thus second set could not go heavier
    2)160 X 5
    Biceps
    Straight Bar Curls/Warm UP
    1)55 X 12
    2)65 X 10
    3)70 X 6
    3)80 X 3
    4)90 X 1
    5)100 X 6
    6)100 X 4
    Alt Standing Curls
    1)35ís X 6
    2)40ís X 4
    Forearms
    Barbell Wrist Curls
    1)65 X 12
    2)75 X 10
    Dumbbell wrist curls
    1)25 X 10
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  10. #10
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    7/4

    Rest/ Refeed Day
    I had a slow 30 minute run and pretty much ate burgers/crawfish/shrimp and potatos all day!
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  11. #11
    Registered User thisguy32154's Avatar
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    7/5 Shoulders and Traps

    Shoulders and traps
    Seated Dumbell Press + Warm-up
    1)35ís X 12
    2)45ís X 10
    3)45ís X 6
    4)50ís X 3
    5)60ís X 1
    6)65ís X 6-Easy
    7)70ís X 3-(too hard!!)
    8)65ís X 4
    I had perfect form on every rep but I donít know what the
    Hell happened with set 7
    Side Lat Dumbbell Raises
    1)30ís X 6
    2)25ís X 6-donít ask
    3)30ís X 4
    Rear Lat Dumbbell Raises
    1)25ís X 5-Form was suffereing, dropped weight
    2)20ís X 6
    Traps
    Barbbell Shrugs w/Acclimation
    1)140 X 6
    2)200 X 3
    3)225 X 1
    4)255 X 6
    5)275 X 4
    6)285 X 4-Never lifted this heavy before with near perfect form
    Cardio was a 30 minute walk at 5% incline and 4.0 speed
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  12. #12
    Registered User thisguy32154's Avatar
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    7-7. Quads and Hamstrings-No calves today(right ankle injury)

    Legs
    Squats with Warm Up-Weight is a little lower than usual due to right ankle injury.
    1)135 X 12
    2)155 X 10
    3)165 X 6
    4)185 X 3
    5)225 X 1
    6)245 X 4
    7)245 X 4-old knee injury hurting
    8)225 X 4-ass practically to the floor perfect form-knee killing me
    leg extensions good stretch
    1)95 X 10
    2)95 X 10
    leg press
    1)460 X 6-knees almost to chest
    2)510 X 5 ''
    Barbell Lunges
    1)155 X 6-on smith machine
    2)165 X 6-on smith machine
    stiff legg dead lift
    1)130 X 6-bar below feet/inside shoulder width
    2)140 X 6-''
    This was my first leg workout in abour 4 months due to an ongoing ankle injury that is just now not sore to the point that i can lift heavy. I was very suprised and impressed with my intensity this workout due to the severe pain. My lifts are down big time but muscle memory has its ups and hopefully i will be able to get back to my pre injury 480 lb squat
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  13. #13
    Registered User thisguy32154's Avatar
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    Talking maybe somebody will read this thread..

    So i was aiming for like 3100 calories, I checked it out and im getting closer to the big 4. more like 3800. I feel like a bottomless pit right now. My lets are sore from saturday and i am walking like a penguin. Anyways Got Chest and Triceps today
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  14. #14
    Registered User thisguy32154's Avatar
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    What a Great Day!

    Man todays workout went awesome. I ate perfect all day, anways today was chest and triceps, think I will change it a little bit for next week, any suggestions? I find it hard to hit my triceps well, they are one of my strongest points on my body, Its just hard for me to see growth in them.
    Chest Flat Dumbbell Press All they way down slow, and explode to the top
    1)35's X 12-too light
    2)40's X 10-ditto
    3)50's X 6-''
    4)60's X 3-gettin warm
    5)70's X 1
    6)70's X 6-goin up!
    7)75's X 5
    8)75's X 4
    Incline Dumbbell-Every set was up today on this
    1)60 X 6
    2)70 X 5
    Hammer Iso Lateral-Everything else was taken
    1)70 X 6
    2)90 X 4
    3)90 X 4
    Triceps
    Skull Crushers/Acclimation
    1)50 X 6
    2)85 X 3
    3)85 X 1
    4)95 X 6
    5)100X 4
    6)100X 4
    Overhead Dumbbell Press
    1)80 X 5
    2)80 X 5
    Dips-Body weight(170+ X)
    1)Body Weight +10 X 6
    2)Body Weight +20 X 5
    3)Body Weight +35 X 4
    All Tricep exercises were up for a high, but they dont feel like that man i kicked my ass feeling today. So.........like I said I will change it around today.
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