Bodybuilding.net - Bodybuilding Forum

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.

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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!

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.

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

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.

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.

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