Basic Routine

Hi - I just read the MAX-OT routine and I find I've been more or less been doing it since I started three years ago, without knowing it. I'm forty-six years old, six foot two, two hundred thirty-two pounds. Routine is as follows:

Day One: Chest/Delts

Arnold Press 3 x 12
Flat Bench Press 3 x 8-10
Flat DB Press 3 x 12-15
Flyes 3 x 12
Incline Bench Press 3 x 10
Decline Bench Press 3 x 8

Day Two: Off

Day Three: Triceps/Delts

Behind Neck Press 3 x 12
Arnold Press 3 x 12
Tri-bar 4 x 12-15
Overhead Tricep Extension 3 x 20-25
Narrow Grip Bench Press 3 x 10
French Curl (Skulls) 3 x 10

Day Four: off

Day Five: Biceps/Delts

Upright row 4 x 10
Shrugs 4 x 12-15
Barbell Curl 4 x 10/8/8/6
Scott Curl 3 x 10
Scott Db Curl 3 x 10
DB Curl 3 x 10

Day Six: off

Day Seven: Chest/Delts (same as above)

I try to walk two miles a day for legs - worked for my Dad: he's ninety-two and still walking two miles a day.

Well this routine obviously works for you, you have been doing it for a long time. But as far as you finding yourself doing it less and less, I think you are losing sight of why you are doing it, reached a goal not made a new one... Once you reach the spot you ant to be at... Just maintane it, or keep 2 consistent alternating goals of "Bulk Shredd Bulk Shredd"

If you do not sustane the creation of new goals and challenges you will not understand why you are doing what you are doing. It's hard to do anything, when you are working for nothing in paticular.

Good Luck

To clarify: I've not been doing THIS routine for three years - this is the one I've just cycled through. I'm now doing heavy weight with less reps. Your statement as pertains to goal setting is very true for everyone however.

What I ment by sticking to a routine, I can maybe word this better... Was get on a routine and don't just stop because things are going well that day.

But you on the other hand are simply changing the way you train your muscles, morely it's novice that have a problem setting up a routine.

And setting goals, I mentiond that because te majority will set a goal reaching their personal best, but then don't set any other little extras and they kind of just loose sight. They then basically working for nothing. No body works for nothing.