Max-Ot- A rehab journal

I just got myself back into serious lifting after finally realizing that not lifting was causing my back pain all along, and the doctors were talking out of their ass. When I go more than a week or so without physical activity, my back really gets painful again. Now that soccer ended, it's starting to hurt. I needed to do something, but what?

First thing that popped into my mind was a training program, I had heard of Max-Ot and from what I remembered-it was a good program. I'll be on day 4 of it tomorrow, and I gotta say, having a set guideline of lifts and things to follow definitely helps me get into the gym every day.

Right now i'm sittin pretty at about 5"8, 150lbs, 18%BF roughly.

I'm mainly looking to improve my muscular tone and shape, as I am right now it's pretty much all just...blah..for a sense of how I look. I'm not fat, but I'm not muscular, i'm pretty much the average dude. I'm sure you're saying "well he needs to gain 30 pounds then he can think about cutting", but i'm not worried about cutting or bulking, I just want to finally get a shape to my body where people know I'm muscular.

Monday- Shoulders/traps

Military press: 3X6, 75lb
Dumbell press: 2X6, 30lb each
DB Side laterals: 2X8, 20lb db

Shrugs: 2X6, 185lb
Upright row close grip: 2X6, 75 lb

This was my first day back in the gym, and so I was a little unsure of how I would do. It felt good. I didnt have a clue as to what weights I needed, so that sucked, and everything was probably easier than it should be, so I'll need to up the weights next monday. My military press number seems so low, my lifts are almost embarassing for me to look at.

Tuesday- Arms and Abs

Straight bb curls- 2X6, 65lb
Alt. DB curl- 1x6 30lb, 1x6, 35lb. (For some reason, my right arm just felt so weak)
Couldnt do the Straight bar cable curls

Skullcrushers: 2X6, 45lb db
Tricep cable press down- 2X6, 8 plates
Kickbacks: 1x8, 25lb db. (My form is horrible, i need to find the correct way to do it)

Wrist curls: 2x6, 65lb (Could have went higher, but forearms literally HURT)
Skipped dumbell wrist curls

Leg Lifts: 2X15 (No ankle weights to use, so I went very slow and had large ROM)
Couldn't do cable crunches
Crunces: 1x12 with 25lb plate

Thursday- Legs

Today was horrible, I was rushed, the gym was packed, and I didn't prepare myself at all.

Squats: 1X6, 135lb; 1x6 170lb (wasn't hard, but near the bottom my ass felt like it was going to cramp, bad bad feeling to get.)
Leg Press: Machine was broken or I couldnt figure out how to use it.
Stiff Leg Dead lift: I didn't look up proper form and didn't want to hurt my back, so it was a no go. :(

Standing Calf raise: 2x6, 150lbs.
45 degree calf press: Wtf is this? Can anyone tell me? Please?

As you can see, leg day was a total upset and pointless. To make the day worse, we had a party at work and I had cookies, brownies, and juice. And ice cream that night. What a joke.

I'm interested to see what max-ot can do, but I know it won't do anything unless I get my act together quick.

Got to the gym late tonight, my triceps are still a little sore from the previous days, but I knew if I broke my habit of going already I would never get this down.

Max Ot- Thursday (Also payday for me!)- Chest

Flat bench press- 3x6 115 lbs. (This is really an achievement for me, I was never able to do this before)

Incline bench press- 1x6 95lbs, 2x6 85lbs. (I really struggled here, I had to roll the bar down my chest twice and rack it again)

Dips-3x10 (Not too hard, got to the last set and barely finished)

Dumbbell chest flys- 1x6 20 lbs, 1x6 25lbs

I'm finding it increasingly hard to push myself without having a spotter around, especially on the bench. Luckily my weights are so low I can just roll the bar down my chest, but I hope that wont always be the case.

My back is slightly sore, and really only hurts when I bend over and coming out of the bending position.

Diet today was decent- but I didn't eat nearly enough or often enough. I need to do something about this.

Feel free to post on my journal whatever you feel, it's open to everyone's opinion.

Friday gym days are the worst, who really wants to go to the gym on a friday night?

One thing I'm liking about this Max-Ot is the length of the workouts, it's nice being able to get in and out in under 40. It makes going to the gym a lot easier.

I saved back day for last, hoping the other days would give me some time to get use to the workout and stretch my back out a little, and i'm not sure if it worked or not, but the Friday workout hurt.

Max-Ot Friday- Back

Cable Pull downs-3X5 8 plates.

Bent over barbell rows- 2x6 85lbs

Good mornings- 2x6 40lbs.

Weighted hyperextensions- 2x6, 55lbs

Stiff legged deadlift- 2x5, 115lbs.


That ended my Friday workout, and I was relatively painfree except during the good mornings and deadlifts, pretty much any motion that had my back arched forward and being brought up with any wight hurt a bit. It wasn't really pain, but it sure as hell wasn't normal.

good job man, keep on doing what your are doing and dont give up. I know sometimes it might be hard to get to the gym but just get in there do it and get out.

Age: 20
Weight: 167 
BF%: 14%
Currently: Bulking up.

thanks man, it's actually really helpful posting this on here, its almost motivation for me to go, just so i dont have to post that I skipped a whole day of working out. I'm really anxious for monday, I have to say that of all the days, I enjoyed the shoulder/traps day the most.

I know I have a lot of work to do on my diet. I'd like to go pick up some canned tuna in bulk and some chicken breast, its on sale for $1.50 a pound right now.

Finally got around to taking pictures, it almost seems like i can notice a change already, but im sure its just in my head-

http://www.4shared.com/...47/b476e964/sharing.html

Took the weekend off, didnt do a whole lot. My chest literally HURT all weekend , like painful to the touch even on the bony part of my chest. Didn't know that was possible.

I also found out the difference between back pain and back muscle soreness. Neither is fun but I gotta say, i much prefer soreness.

Max-Ot Monday- Shoulders/traps

Military Press- 2x6 80lbs
Dumbell Press- 2X4 35 lbs
Side laterals- 2x5 20lbs

Shrugs- 205x6
Upright rows- 1x4 85lbs, 1x6 80lbs

So overall I progressed in most everything, side laterals are still a pain though. I think I have form down on my shrugs, I lift as far as possible, hold, then lower down and I can really feel the stretch. If I can go up 5 pounds in every exercise a week, I'll be damn happy!

Tuesday- Arms/ Abs

Straight bb curls- 2X6, 65lb
Alt. DB curl- 1x6 30lb, 1x4 30lb
Straight bar cable curls- 6 plates, 6x1, 7 plates, 5x1

Skullcrushers: 1x6 45lb BB, 1x4 55lb BB
Tricep cable press down- 1x5 45lb, 1x6 45lb
Kickbacks:2x8 15lb

Wrist curls: 2x6, 65lb
Skipped dumbell wrist curls

Leg Lifts: 2X12 10lb weight on ankles
Cable crunches- 2x8, 2 plates
Decline Crunches- 1x8

Wednesday- Legs

Squats: 1x8 85lb warmup, 1x6 185, 1x6 155 (went down for better form)
Leg Press: 2x6 150lb
Stiff Leg Dead lift: Completely forgot about this..i only remember now that i'm typing. crap. really disappointed
Lunges- 2x6, 50lbs

Standing Calf raise: 2x6, 150lbs.
45 degree calf press: Dont have this machine

Alrighty, I got sidetracked and couldnt record my data for the last two workouts, and i just got home from today's. My back workout for last week was horrible, and I've narrowed the pain down to the bending motion, as in with a good morning or stiff legged deadlift. Sadly enough, the pain is enough to stop me from doing those almost altogether, and I have to wonder if my pain is still muscular. I get another MRI done soon, and hopefully i'm not misdiagnosed again.

Max-Ot Monday- Shoulders/traps

Military Press- 1x3, 95lbs, 1x4 90lbs
Dumbell Press- 2X6 35 lbs
Side laterals- 2x5 20lbs

Shrugs- 2x8 185
Upright rows- 2x6 85lbs.

My shoulders are definitally the strongest point of my body, hah. pathetic.

Straight bb curls- 2X6, 65lb
Alt. DB curl- 2x5 30 lb
Straight bar cable curls- 6 plates, 2x6

Skullcrushers: 2x6 50lbs
Tricep cable press down- 2x6 45lb
Kickbacks:1x6 20lb, 1x6 15lb

Wrist curls: 2x6, 55lb
Skipped dumbell wrist curls (my wrists are experiencing a lot of pain during these, i dont want any more injury)

Leg Lifts: 2X15 10lb weight on ankles
Cable crunches- 2x8, 2 plates
Crunches (weighted)- 2x15 10lbs

Squats: 1x8 85lb warmup, 2x185, I have good form with my back..but im not parallel yet..close.
Leg Press: 2x6 150lb
Stiff Leg Dead lift: 2x6, 135lb. Keeping it relatively easy on my back
Lunges- 2x6, 35 lbs. Did these last, I was hurting.

Standing Calf raise: 2x6, 150lbs

I've decided to start a creatine load and a possible quick clean bulk and see how it goes.

Today is Thursday, and that means chest day.

Bench Press: 2x6 115, 1x5 125. (It's getting up there, i really just want to be able to throw some 45's on it and rep)
Incline DB Press: 2x6 40lb
DB Flys: 2x6 30lbs

Also worked out abs a little
Leg raises, weightless: 2x10
Crunches, weightless: 2x15


Just a note: I'll be putting pictures up every 2 weeks, so that's the 15th coming up, and it'll also mark my 3rd week of real training ever.

My bad, lost connection to the internet for a while, I didnt get a chance to post, and I didn't write down friday's lifts.

Monday- Shoulders/traps

Military Press- 2x6 90 lbs
Dumbell Press- 2X5 40 lbs
Side laterals- 2x6 20lbs

Shrugs- 2x6 205 lbs
Upright rows- 2x6 85lbs.

Tuesday-Arms/abs

Straight bb curls- 2X6, 65lb
Alt. DB curl- 2x6 30 lb
Straight bar cable curls- 6 plates, 2x6

Skullcrushers: 1x6 50lbs 1x6 55 lbs
Tricep cable press down- 2x6 45lb
Kickbacks:2x6 15lb

Wrist curls: 2x6, 55lb

Leg Lifts: 2X15 10lb weight on ankles
Cable crunches- 2x8, 2 plates
Crunches (weighted)- 2x15 10lbs

I never feel a burn from my arm day, it's almost unsatisfying to leave the gym and have my arms only slightly sore. On a second note, I'm eating every thing i can get my hands on trying to put on weight, I've never tried a bulk before so i'm honestly not sure how quickly I put on fat or muscle; I guess we'll see. I also got approved for my MRI, I hope it's just something a chiro can fix, but I dont know. My pain isn't any worse after working out, and it seems to be worse throughout the day when I'm not, I still think it's muscular.

New pictures: http://www.4shared.com/...95475/Week_3_Nov_15.html

I don't know, the pictures don't show much because i took them different distances away, damn.

I had exams wednesday and thursday, so I made a hard decision on studying over working out.

Friday-Chest
Bench Press: 2x6 115, 1x6 125
Incline DB Press: 3x6 40lb
DB Flys: 2x6 30lbs

Did some decline crunches and leg lifts also..

I can tell that I'm getting stronger in my bench, Next week I'll be throwing 45's on each side and going balls out in hopes of a 3x5 set. I might get a spotter for that one.