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...

-Old Plan:
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.

-Max-OT:
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.

Supplementation:
-100% whey
-N-Large-2 (postworkout)
-On's Serious Mass (second meal)
-On Creatine
-Multivitamin
-Dextrose

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.

Max-Ot
 

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)

Chest-
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:
Day 1-Chest/Abs
Day 2-Back/Traps
Day 3-Shoulders/Triceps
Day 4-OFF
Day 5-Biceps/Legs
Day 6-OFF

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:

Day 1-Chest/Abs
Day 2-Back/Traps
Day 3-Shoulders
Day 4-OFF
Day 5-Biceps/Triceps
Day 6-Legs
Day 7-Off

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!

Max-OT
 

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.

16March
-Back/Traps
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.

17March
 

17March
-Legs
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.

18March
 

18March
Shoulders
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.

19March
 

19March
Biceps/Triceps
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?

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.

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.

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:

I like the back workout, the back gets hit hard by every angle.

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.

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!

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.

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.

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.

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.

28March
-Back/Traps
1.Pullups:3 sets to failure
2.Pulldowns:290 X 6, 300 X 6, 300 X 6
3.Barbell Rows:295 X 6, 305 X 6, 315 X 4
4.Cable Rows:Stack X 8, S.+15 X 6, S.+25 X 6
5.Barbell Shrugs:315 X 12, 365 X 10, 405 X 8
6.Upright Rows (negatives):80 X 8, 90 X 8

-Went way up again on all lifts. For the cable rows, I used two individual handles instead of the close grip bar. I put the stack on, then took another weight bar (the small one that you put in the weights) and put it in the middle of the stack hanging halfway out, then hung a 25 lb plate on it. I warmed up for shrugs with 275. For upright rows, I used the set weight ez curl bar. I brought it up fast, then let it down twice as slow. In a few more weeks, I really don't know what I'm going to do in regards to the cable rows. :p

29March
-Legs
1.Squats:275 X 8, 295 X 8, 315 X 6
2.Front Leg Press:Stack for 3 sets of 8
3.Stiff Leg Deadlifts:295 X 6, 315 X 4
4.Standing Calf Raise:290 X 8, 290 X 8
5.Seated Calf Raise:3 Plates,25 plate X 8, 3 Plates,25 plate X 8

-Went up again for squats. Didn't warm up as good as I should've. As for the rest, I shortened the workout because I had other things to before I went to work. Sucks that I didn't have time to finish, but that's life. I have to say I never thought I'd hit 315 for squats because prior to the last two weeks, I never did them before! :D

30March
-Shoulders
1.Military Press:215 X 6, 225 X 5, 225 X 5
2.Dumbbell Press:95 X 6, 105 X 5
3.Side Laterals:60 X 7, 60 X 7, 60 X 6;[40 X 8;30 X 8 (drop set)]
4.Rear Laterals:55 X 7, 60 X 6
5.Machine Rear Lats:180 X 6, 180 X 6

-Went up in everything from last week. I got on the scale for the first time in 2.5 weeks and I was +3 lbs! The fruits of my labor. I always do a triple drop set on my final set of side laterals.

IFBB Pro's talk about Max-OT
 

Very entertaining. IFBB Pro Jeff Willet and Derik Farnsworth are interviewed on a radio show describing their Max-OT training. Click on segment 3.

Skip to 2:50- Beginning of show.
At 6:20 he talks about how everyone has different muscle fiber types but the program still works.
At 11:40 they talk about the importance of loose form allowing the most overload while preventing injury.

http://www.worldtalkradio.com/archive.asp?aid=1193

Oh Yeah!
 

31March
-Biceps/Triceps
1.Barbell Curls:135 X 6, 155 X 5, 160 X 4
2.Incline Dumbbell Curls:65 X 6, 70 X 4
3.Hammer Curls:65 X 6, 70 X 6
4.Cable Pushdowns:Stack X 12
5.Closegrip Bench:225 X 6, 275 X 6, 295 X 5
6.Overhead Dumbbell Press:125 X 6
7.Dumbbell Kickbacks:60 X 6, 65 X 6

-Biggest day I ever had! I felt incredible from start to finish. I like the whole once a week deal because it makes me very hungry to hit them as hard as I can. My new career maxes are all from today. Barbell curls, incline dumbbells, hammers, and the rest of the list! I think the workouts are starting to kick in the strength. From today alone, I totally recommend the program!!

2April
-Chest/Abs
1.Barbell Bench Press:315 X 6, 340 X 5, 350 X 4
2.Incline Barbell:275 X 6, 295 X 4
3.Incline Dumbbell:120 X 6, 120 X 4
4.Decline Barbell:295 X 6

-Quick day. I decided to focus on an extra set of inclines and for variety used 2 sets of incline dumbbells. Since I went so heavy I had to cut down the two sets of weighted dips I usually did. Another round of increases so I'm happy. I'm toying with the idea of switching my chest workout around for next week. Instead I'm going to start with incline barbell, then flat dumbbell, and end with weighted dips. Depends on how I feel.

3April
Same exact workout... :cool:

0311, I just got a chance to look at this and your one strong mofo. the max-ot looks promising. I read through about half of the posts before the ec stack kicked in and i couldnt focus anymore.

I will have a hard time choosing between this and HST for my next bbulker in dec/jan.

keep on kickin ass big homie.

HST looks like Max-OT except the only difference is that hst combines one exercise per bodypart, full body workout every other day. Doesn't sound too appealing to me. I couldn't do one exercise for chest, one for arms, then keep going. I like to blast that one muscle group with all my attention per day. I think if my joints really hurt or something I'd probably do hst for a 2-3 week recovery period before I started back up with my Max-OT.

the only thing i didnt understand about hst is that you are suppose to map out your wieghts at the begining in regard to what you can already do. and your wieghts,reps and sets change as you go. but it never says to increase your wieghts beyond your original range, so how do you grow?

sorry I should high jack your thread, wont happen again i promise :D

4April
-Legs/Abs
1.Squats:275 X 8, 295 X 8, 315 X 8
2.Front Leg Press:Stack for 3 sets of 8
3.Stiff Leg Deadlifts:295 X 6, 315 X 6
4.Standing Calf Raise:290 X 8, 290 X 8
5.Seated Calf Raise:3 Plates,25 plate X 8, 3 Plates,25 plate X 8

-Added extra reps here and there. Even if I was to have the same workout weights/reps, I think I will continue to grow because it's alot of weight anyways.

5April
-Shoulders
1.Military Press:220 X 6, 225 X 5, 235 X 5
2.Dumbbell Press:100 X 5, 110 X 4
3.Side Laterals:60 X 7, 60 X 7, 65 X 6;[40 X 8;30 X 8 (drop set)]
4.Rear Laterals:60 X 7, 60 X 6
5.Machine Rear Lats:200 X 6, 200 X 6

-What I do now is cut and paste last weeks workout and this way I can see my progress as I type in my new totals. I went up in everything once again. Another great one.

6April
-Biceps/Triceps
1.Barbell Curls:140 X 6, 160 X 5, 165 X 4
2.Incline Dumbbell Curls:65 X 6, 65 X 4
3.Hammer Curls:70 X 6
4.Cable Pushdowns:Stack X 12
5.Closegrip Bench:225 X 6, 275 X 6, 295 X 5
6.Overhead Dumbbell Press:125 X 6
7.Dumbbell Kickbacks:70 X 6, 80 X 6

-My forearms were absolutely killing me so I had to tone down some of my workout. I'm going to have to wrap them from now on.

Beginning of week 5
 

8April
-Chest/Abs
1.Incline Barbell Press: 275 X 6, 285 X 5, 295 X 4
2.Flat Barbell Press:295 X 6, 305 X 5, 315 X 4
3.Incline Dumbbell Press:110 X 6, 120 X 6
4.Weighted Dips:45 X 8, 55 X 8

-I'm going to change my workouts every four weeks to keep my motivation up. I wanted to focus on my upper chest this time. Felt great throughout. I started doing 2 reps at 275 for flat bench and it was too easy. This week will probably be a little off in some areas as I continue to find what I need to start off with.

9April
-Back/Traps
1.Cable Rows: Stack X 8, Stack-15 X 6, Stack-25 X 6
2.Pullups: 2 sets of 10
3.Barbell Rows: 275 X 6, 295 X 6, 305 X 6
4.Pulldowns: 290 X 6, 300 X 6, 300 X 6
5.Barbell Shrugs:315 X 10, 365 X 8, 405 X 6

- I liked the change. My weights stayed about the same even though the order changed.

10April
-Legs/Abs
1.Standing Calf Raise:290 X 8, 290 X 8
2.Seated Calf Raise:3 Plates,25 plate X 8, 3 Plates,25 plate X 8
3.Squats:295 X 8, 295 X 8, 315 X 8
4.Front Leg Press:Stack for 3 sets of 8
5.Stiff Leg Deadlifts:295 X 6, 315 X 6

-Stayed at the same reps mostly because I didn't have my weight belt again. I'd hate to get hurt when I'm kicking ass in the gym.

Restarting Program!
 

Back to Max-OT. :eek: I coasted through 4 weeks of HST doing upper body, lower body splits. I didn't like the fact that they had me doing alot less weight than I could've. For instance, if my max 10 rep max is 275, they wanted me to go backwards in increments of 10. This means that my first day of 10's I'd be doing 215 for 10 reps. I didn't get sore through all of the program, but HST isn't designed for you to really be sore anyway. I also lost almost 10 pounds! :mad: I followed it by the book. Anyways, to make a long story short, the one thing I agreed with in the program is progressive overload: working muscles 3 times a week with low volume workouts. Bearing that in mind I decided on doing Max-OT for 4 weeks, then doing the upper/lower body splits for 2 weeks. This is my plan, which was not only my idea, but alot of people tossed the same ideas to me that I consulted with:

Max-OT
-Hit each muscle once a week, HARD, and moderate volume.
-Going as heavy as possible, but this time trying to hit 6 reps on all lifts
-Four weeks doing the same rotation in the program.
-Manditory two days of rest per week.

Circuit Training
-Upper body three times a week (every other day)
-Lower body three times a week (days in-between)
-Target reps of 8-10
-As heavy as I can, but only 1-2 sets per exercise
-One day of rest per week.

4/28
Thursday
Chest
1.Barbell Bench Press: 295 X 6, 315 X 5, 315 X 5
2.Incline Barbell Press: 245 X 6, 255 X 6
3.Incline Dumbbell Press: 105 X 7, 105 X 6
4.Weighted dips: 30 X 10, 30 X 10

-My strength obviously shot straight down the tubes, as expected. However my recovery was faster and I was surprised I could still push up the amount of weight I did. The first set of everything was really easy, no spotter standing behind me or anything. I wasn't going for alot of weight anyway, due to this week being my first week back lifting heavy.

29April
 

Back
1.Barbell Rows: 275 X 7, 285 X 6, 295 X 6
2.Pulldowns: 270 X 7, 280 X 6, 280 X 6
3.Cable Rows: 285 X 6, 290 X 6, 290 X 6
4.Reverse Grip Chins: 2 sets of 8 (bodyweight)

- Since this is my first week back, I wanted to take it lighter and focus completely on warming up and form. I did alot of warmups and weight acclimation sets, more than usual. At the gym there was an unusual surplus of giants than ever before, moving some serious weight. It motivated me to lift alot harder and take less rest in between sets. I probably waited no more than two minutes between sets. I could've went heavier, but I wanted to take it slow this week because HST had me doing light weight and less sets. Hopefully those titans are at the gym for my shoulders/traps day. ;)

30April
 

Shoulders/Traps
1.Dumbbell Shoulder Press: 100 X 7, 100 X 6, 105 X 5
2.Standing Military Press: 185 X 6
3.Side Laterals: 50 X 8, 50 X 7, 55 X 7
4.Rear Laterals: 50 X 6, 50 X 6
5.Barbell Shrugs: 315 X 10, 365 X 8, 395 X 8
6.Upright Rows: 70 X 8, 80 X 8

-Didn't really focus on heavy weight this week, more on form/execution. For upright rows, my tempo was focused on negatives.

I didnt get ur PM until today, hell I never check those things, but I thought they were supposed to notify me about it. Anyways, I do not think I can top u in anything, may be in squats, we are in the same area as far as legs goes. Everything else, shoot u kicked my ass without a competition. I know two people who got the size to kick ur ass, either Rosie's husband DR.X or her hoe Hardgain. :D