Max-OT Training Log (all natural)
This is an edit. I've moved the OVT training description to the training forum. I hope someone decides to have at it and share their results as I am with the Max-OT...
I've seen alot of people interested in this style of training. I was going to do the OVT training, but due to time restraints, I decided to give the Max-OT a try. My old plan has me on a plateau so I am up for a change. I see someone else has a Max-OT journal, but he decided to go the "not so natural" route, making it difficult to tell if his progress is from the drugs or the program. I'm on my second week.
I have my other journal on this site as well. There are huge differences between the two...
1.Each muscle worked twice a week.
2.Two muscle groups worked in a day.
3.Didn't hit legs too hard.
4.Pyramiding up in weight.
5.Over an hour in the gym.
1.Each muscle worked once per week.
2.One muscle group per day.
3.No pyramiding up in weight. Just 3 of my heaviest sets.
4.About 40 or so minutes in the gym.
5.Way less sets
6.All focus is on heavy compound movements (no flyes, limited cables)
-I applied online at the ast website and got the goods on this particular style last week. The only changes that I will have are:
1.Doing more sets than recommended.
2.Keep reps to 6-8 on legs instead of 4-6.
*Everything else remains the same.
-On's Serious Mass (second meal)
Current weight: 245 lbs
-low body fat. I'll ask my gym to guage for me next week.
Now this looks interesting, I have heard alot of good things about the author. Let us know how this turns out for you.
I've been reading up on the Max-Ot training as well and I like the methodology it presents. I am now incorperating both some of the max-ot with the ovt. It was a chest day yesterday and I just did the max-ot workout for it. I think the max-ot is best suited for chest, back, and triceps. For my biceps, shoulders, and legs I will incorperate the OVT, only do less sets total. In a couple of weeks I'll get a better picture of what works and what doesn't. I'm also toying with the idea of doing 3 seperate training cycles, each lasting a month:
1-2 months- Max-OT
1 month OVT
1 month high volume (old routine, each muscle 2x's per week)
1.Barbell Bench Press- (after warmups)-315 x 6, 335 x 5, 345 x 4, 345 x 4.
- I did an extra set than what is recommended mainly because I know from my previous workouts that my muscles are used to a high volume workout.
2.Barbell Incline Press- 245 x 6, 275 x 6, 295 x 5.
- Since this workout is new to me (I usually pyramid up), my first set shouldn't have even counted. Next time I know to start off alot heavier.
3.Barbell Decline Press- 225 x 6, 315 x 6.
- Definately should've went heavier on the first set but I didn't know it would be so easy. I haven't done declines for a few years. I always done dips instead.
-That's all she wrote. My muscles got a decent pump, but not as much as my high volume workouts. They also don't feel too fatigued. Total gym time was about 35 minutes! It took alot not to keep working out.
**I'm glad I didn't! Today my muscles are just as sore as when I did 16 sets total! Max-Ot has me by my balls for now. I can see myself, with this plan, only working out each muscle once a week instead of twice. Today is back/traps. Max-Ot should do the job again.
I also forgot to mention what I figured out for a good rotation:
All depends on how my body takes to the workouts. I'm not a fan of waiting more than 3-4 days before hitting the same muscle again so I'll see this week. If it's too soon then this is what I'm going to try:
I'm also not a fan of hitting the muscle groups just once a week. But, this plan looks solid to me. I have been reading alot of articles by the author CT, on another board, and this guys knows his stuff. Keep us posted on this, as I'm thinking OVT would be something I will eventually incorporate, into my training. Good luck bro!
I haven't had alot of time in the gym to try the ovt training so I stuck with max-ot. I made up my own routine because the ones they had at the ast website looked uneven to me. For example, alot of the shoulder workouts had the front and medial heads covered, but what about the rear? I do a few more sets than what is recommended, but I use every other principle.
1.pulldowns:260 x 6, 270 x 6, 280 x 5
2.barbell rows:245 x 6 (too easy), 275 x 6, 295 x 5
3.cable rows:280 x 6, 320 x 6
4.close grip pulldowns:200 x 6
5.barbell shrugs:200 x 10, 315 x 8, 365 x 6
6.dumbbell shrugs:125's x 10, 125's x 10
-Barbell rows- I put less weight than I should've. Now I know what to start with next time.
-Cable rows- The 280 was too easy also on my first rep. Next time I'll start with the stack. I've never used to do the stack before. This time I actually put a few ten plates on top of the stack!
-For barbell shrugs they advise to do 4-6 reps for 3 sets. I love my traps and think they need more reps/sets.
1.Squats:225 x 6, 275 x 6, 275 x 6
2.Front Leg Press:Used the stack for 3 sets of 6
3.Stiff Leg Deadlifts:225 x 6, 275 x 6, 275 x 6
4.Seated Calf Raise:2 plates x 8, 3 plates x 8, 3 plates x 8
5.Standing Calf Raise: 2 sets of 8
-I haven't done barbell squats for a very long time and I didn't have a belt so I didn't want to push it.
-Used calf machines. I didn't remember what I did for standing, just remember it was near the end of the stack.
1.Military Press:185 x 6 (easy), 205 x 6, 225 x 5
2.Dumbbell Press:80 x 6 (easy), 95 x 6, 100 x 5
3.Side Laterals:50 x 8, 60 x 6, 60 x 5
4.Rear Lats w/dumbbells:50 x 6, 55 x 6
5.Rear Lateral Machine:180 x 6, 180 x 6
-Didn't load up enough weight on the first set because I didn't have a spotter and I always do behind the necks. Military press is new for me.
-For dumbbell press, I turn my hands in at the bottom of the movement for a greater stretch. This is also something new for me and it prevented me from going heavier like I normally do. I also need to start off heavier.
-Side laterals felt great. I never went that heavy. I went twice as slow on the negative.
-My legs are in a world of hurt.
1.Barbell Curls:130 x 6, 135 x 6, 155 x 4
2.Alt. Dumbbell Curls:60 x 6, 65 x 6, 70 x 5
3.Hammer Curls:60 x 6, 70 x 6
4.Incline Curls:60 x 5
5.Cable Pressdowns:stack x 8, stack + 25 x 6
6.Skullcrushers:(ez curl bar)35's x 6, 45's x 6, 45's x 5
7.Overhead Dumbbell Raises:100 x 8
8.Dumbbell Kickbacks:50 x 6
-I'm going to add a incline curl instead of a alt. dumbbell curl because I feel the incline curl more.
-I'm going to drop the cable pressdowns because it just doesn't have enough weight to make it hard. I will do close grip bench instead for 3 sets.
-For skullcrushers I used an ez curl bar and put a 35 pound plate on each side, then a 45 pd plate per side.
-Overhead dumbbell raises I'm going to keep, but start with the 125's.
*This marks the end of my first week. My muscles are more sore doing this routine than hitting them twice in a week like my other journal. I actually didn't know I was this strong. Usually, my first two sets of a given exercise is lighter than I obviously should've went and therefore fatigued them enough to where I didn't hit a heavier weight. I love this method of thinking. I will keep this plan as long as I see results. I'm supposed to take the next 2 days off. I'll definately take tomorrow off, but if I feel good to go, then I'll hit chest/abs and start the rotation off again. I can see why the first week is more about figuring out what weight to start off with for the following weeks.
Are you feeling run down at all?
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