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Max-OT Training Log (all natural)

Personal Journals discussion on Max-OT Training Log (all natural), within the Members Section; Not at all. I felt burnt out doing 2 muscle groups a day and spending 1.5 hrs in the gym. ...


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Old 03-20-2005, 04:52 PM   #11
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Not at all. I felt burnt out doing 2 muscle groups a day and spending 1.5 hrs in the gym. My workouts are spaced out enough to where my sore muscles have plenty of rest in between intense workouts. Everyone I've heard of using this routine says it'll only work if you follow it to a T. For me, I think I'm going to do a few more sets than recommended. My Bi's/tri's are sore today, more than when I did 14+ sets per. I will most likely switch a few exercises around and add a set or two. I didn't like the alt. dumbbell curls and I want to do weighted dips like I always have in the past. All in all, so far a pretty stellar workout.

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Old 03-23-2005, 09:34 AM   #12
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21March
-Chest/Abs
1.Flat Bench Press:315 X 6, 335 X 5, 335 X 4
2.Incline Barbell:275 X 5, 275 X 5, 275 X 5
3.Decline Barbell:275 X 5, 275 X 5
4.Weighted Dips:35 dumbbell X 8, 45 X 8

-I felt sick even before I entered the gym. I got a head cold. Last night I had a 12 hr. night shift, got home at 6 am, slept till 3pm, went to gym at 5pm. Not good. The weights felt twice as heavy than before. The main goal of Max-OT is to do the reps all by yourself until postive muscle failure. I needed alittle extra help because I felt like shit.
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Old 03-23-2005, 09:35 AM   #13
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22March
-Back/Traps
1.Widegrip Pullups:3 sets to postive muscle failure.
2.Lat Pulldowns270 X 6, 290 X 6, 300 (stack) X 5
3.Barbell Rows:275 X 6, 275 X 6, 295 X 5
4.Cable Rows:Used stack for 3 X 6
5.Barbell Shrugs:225 X 12, 315 X 10, 365 X 10, 405 X 8

-New max weights/reps for lat pulldowns, barbell rows, cable rows, and barbell shrugs. I never tried to go that heavy before. For cable rows, I used a med. grip bar for first two sets, then my final set was with a close grip. I usually do 12-15 pullups per set, but this time I decided to have my chest touch the bar on every one. That was a big difference and limited me to only 8 reps per set. For barbell shrugs, I wanted a higher rep range than 4-6 because I don't think my traps would get the proper stimulation they deserve. Very Happy with the progress thus far. :cool:
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Old 03-23-2005, 12:55 PM   #14
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I like the back workout, the back gets hit hard by every angle.
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Old 03-23-2005, 03:34 PM   #15
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311,

From what it looks like, you're doing 3 work sets?

I find it hard to even do two work sets. Once I'm warmed up and I've done my weight acclimation sets, I give it my all on the work set for 4-6 and I'm done. When I try it again, I am so wasted that my next set is 2-3 reps fewer than the first one. Even when I've tried lowering the weight, the second set was always so dismal because I blew my wad on that first set so hard.

Are you training to failure on that first set? Max-OT talks about a muscle memory where your muscles remember the last set from the last workout. That's why he doesn't recommend a lighter pump set because the body remembers that last set. I'm just wondering if those two or three extra sets if necessary.

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Old 03-23-2005, 03:50 PM   #16
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I definately hit positive muscle failure on every set. After 3 minutes I'm back in the fight. Remember, if you've seen my previous journal, I'm used to a very high volume with alot of weight. I never go down in weight from set to set, it's against my religion. Maybe your body needs 5 minutes between sets...Trust me, when I put up 335-345 for 5 solid reps on my own, I'm completely wiped out until I recharge the ol' battery for at least 3 minutes. Yes I do the long drawn out warmup before I begin. If I didn't, there would be no way in hell I could start with 315! My muscles are used to going very heavy and I feel great after 3-4 minutes. Just train your muscles to handle more volume. Never go down in weight!
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Old 03-24-2005, 05:38 PM   #17
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23March
-Legs/Abs
1.Squats:275 X 8, 295 X 8, 295 X 6
2.Front Leg Press:Stack for 3 sets of 8
3.Stiff Leg Deadlifts:295 X 6, 295 X 6, 295 X 6
4.Standing Calf Raise:290 X 8, 290 X 8, 290 X 6
5.Seated Calf Raise:3 Plates X 8, 3 Plates X 8

-Went up in everything from last week. I'm pretty impressed with myself because I never really worked my legs before last week. I beat my friends who have always lifted legs. After legs, I hit my abs. If I have time, I'll do them every other day. Again, Max-OT wants 4-6 reps, but legs deserve more in my opinion.
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Old 03-24-2005, 05:46 PM   #18
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24March
-Shoulders
1.Military Press:205 X 6, 225 X 5, 225 X 5
2.Seated Dumbbell Press:90 X 6, 100 X 5
3.Side Laterals:55 X 8, 60 X 6, 60 X 5
4.Rear Laterals:55 X 6, 55 X 6
5.Machine Rear Lats:180 X 8

-Last week and my first set of this week my military press was off (form). I was looking up for the whole repitition which was why I wasn't doing good. This time, after the bar passed below my chin, I pressed lokking up only until it came just above my head. After that, I levelled my head back straight and pressed the bar directly above my head. That's what I wasn't doing last week. Last week the bar was too far forward! I hit postive failure on each set. That's why I don't have a spotter anymore. Sweet workout today, next week I'm going to go up again because the rear laterals were still too easy.
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Old 03-26-2005, 06:54 PM   #19
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25March
-Biceps/Triceps
1.Barbell Curls:135 X 6, 145 X 5, 155 X 4
2.Incline Dumbbell Curls:55 X 6, 55 X 6, 60 X 5
3.Hammer Curl:65 X 6
4.Overhead Cable Curl:110 X 6
5.Close Grip Bench:225 X 8, 255 X 6, 275 X 6
6.Overhead Dumbbell:115 X 8, 125 X 8
7.Dumbbell Kickbacks:55 X 6, 60 X 6

-I started a little heavier for barbell curls than last week, but ended with the same weight. I switched to incline dumbbell curls because I feel it works better than alt. dumbbell curls. I also switched skullcrushers to close grips for the same reason.
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Old 03-27-2005, 05:43 PM   #20
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27March
-Chest/Abs
1.Flat Barbell Bench:315 X 6, 335 X 5, 345 X 4
2.Incline Barbell Press:275 X 6, 285 X 5, 295 X 4
3.Decline Barbell Press:285 X 6, 295 X 5
4.Weighted Dips:45 lb X 8, 60 X 8

-Bench remained about the same, but I felt stronger. I probably could've went a little heavier, but I wanted to hit at least 5 on my own. Inclines went up from last week as well as declines. My weighted dips were the biggest improvement. I still could've went even heavier. I'm good at dips. Definately a win in my book because of the strength I felt. I also did my warmups a little different. I did the 135 X 12 (slow), 135 X 10 (fast), 225 X 4, 275 X 1, 295 X 1. I think I was stronger on my second set than my first because I was better warmed up. Next time I will do 275 X 3 for a better weight acclimation set.
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