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Biceps/Triceps/Forearms
1.Barbell Curls:115 X 7, 135 X 6, 135 X 6
2.Close Grip Bench:245 X 7, 275 X 6, 275 X 6
3.Incline Dumbbell Curl:55 X 6, 60 X 6
4.Skullcrushers:110 X 7, 110 X 6
5.Hammer Curls:60 X 6, 60 X 6
6.Cable Curl:Stack X 6
7.Cable Pressdowns:Stack X 8
8.Seated Wrist Curls:2 sets of 12
9.Behind the Back Barbell Curl:2 sets of 10

-This is the end of my first week going lighter than I should've. Next week I'm picking up the weight to where it should be, pushing myself. For the above exercises, I hit a biceps exercise, rested 2 minutes, then hit the triceps exercise underneath it. I maximized my recovery time while keeping the gym time under an hour by fluctuating between bodyparts. I measured my biceps after that tremendous workout and they were 19 1/4! Great pump! Tomorrow I'm taking a day off, then hitting legs, then another day off before I start chest again. I just don't like taking 2 days off in a row.

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Listening now. Thanks for the link.

My rest day. I upped my carbs and protein each by 100 grams because I view off days as growing days. I also got a full 8 hours of sleep today which normally I wouldn't get.

Legs/Abs
1.Squat: 275 X 8, 285 X 8, 295 X 6
2.Standing Calf Press: 275 X 12, 275 X 12, 275 X 12
3.Hack Squats: 230 X 6, 230 X 6
4.Seated Calf Press: 135 X 6, 135 X 6, 135 X 6
5.Stiffleg Deadlifts: 275 X 6, 285 X 6
6.Front Leg Press: 255 X 8, 275 X 7
7.Rope Crunches: 2 sets of 20
8.Swiss Ball Crunches: 2 sets of 15 w/25 lb plate

-Under an hour gym time. I added some more exercises than before for my quads because I want them bigger. I did 4 warmups for squats. The hack squats I did using a machine so I can spare my back for the stiffleg deadlifts. I could've went a little heavier in almost all the lifts but I just didn't have the motivation too. Mainly because I'm working 12 hours through the night tonight. :(

Man, I would hate to workout next to u, u will make me feel like a Toyota Camry parked next to a dodge charger

Chest
1.Barbell Bench Press: 305 X 6, 315 X 5, 315 X 5
2.Incline Bench Press: 255 X 6, 275 X 5
3.Incline Dumbbell Press: 110 X 6, 115 X 6
4.Weighted Dips: BW X 12, 35 X 10, 35 X 8
5.Speed Bench: 6 Plates X 10

-Started off with an extra ten pounds on my first set of bench press. The rest stayed the same. I could've went a little heavier on the second and third one, but my triceps were really hurting for some reason. All these numbers are without a spotter touching the bar. Increased my inclines, both the barbell and dumbbell. Obviously I could've went alot heavier on my weighted dips, but I still feel like I'm still not used to the Max-OT workouts quite yet. As for speed bench, I did this just to finish off my chest. It isn't something Max-OT recommends, but I felt up to it. I used a machine and loaded three 45 lb plates per side. When I did my reps, I pushed as fast as I could, held for a second at the top of the movement, then had a good three second negative. I let the machine go all the way back until it touched the beginning, then did it again. I like the variation of using this method because it really strengthens my fast twitch muscles and joints for the heavier loads to come.

1.Squat: 275 X 8, 285 X 8, 295 X 6
2.Standing Calf Press: 275 X 12, 275 X 12, 275 X 12
3.Hack Squats: 230 X 6, 230 X 6
4.Seated Calf Press: 135 X 6, 135 X 6, 135 X 6
5.Stiffleg Deadlifts: 275 X 6, 285 X 6
6.Front Leg Press: 255 X 8, 275 X 7
7.Rope Crunches: 2 sets of 20
8.Swiss Ball Crunches: 2 sets of 15 w/25 lb plate

:eek: Lifts like that are a sure thing to be proud of. O.K. u didnt hav motovation to add weight, but you moved the heavy weight, with consistancy.ON top of that in 1 HOUR!

Sounds like you like hitting your legs the best. I've only just started lifting legs after years of neglecting them. I think I do pretty good considering I just started lifting them about a month and a half ago :eek:

Back
1.Barbell Rows: 275 X 7, 295 X 6, 295 X 5
2.Pulldowns: 280 X 7, 290 X 6, 290 X 6
3.Cable Rows: Stack X 6, "", ""
4.Chins: BW for 3 sets of 6

-Felt pretty good. Had perfect execution throughout all exercises. For chins, I did an underhand grip and did the reps really slow just to get a little extra work in for my lower lats and biceps.

Damn 0311! You are a strong mofo! I'd really like to go down to Orange county and train with you one day. It would be one hell of a workout day! Take care bro!

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