Maximum Overload Training, Max-OT. Continually Updated.
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Maximum Overload Training, Max-OT. Continually Updated. - 6/6/2006 7:43:48 AM
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rucknmaul
Posts: 225
Joined: 3/9/2006
Status: offline
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I am going to bring you on a jouney into the deep realms of Maximum Overload Training.
I am going to follow this routine to the very last little period on that website.
I have actually purchased whey vp2 isolate (their brand of whey, AST) and multipro 32 their multivitamin.
But, I am using scifit kre alkalyn creatine
scifit complex carb supplement (just until its out)
BCAA AKG softgels from scifit
rALA (from their brand, AST)
MONDAY - Chest and Triceps
Flat Bench (warm up95x12 95x10 135x6 155x3) 185x5 185x5 185x4
Incline Dumbell Press 65x3 60x6 (weight is each dumbell)
Dips
45lb dumbell between legs x 7
Skull Crushers 75x8 85x6 85x6
Cable Pushdowns
(im sorry but i wrote down the plate numbers,lol) 13x6 14x5
note: this routine and all my rest will come from jeff willets training routines, so these are all authentic max-ot workouts.
note 2: yes 2, i also realize that my chest is weak. and if you ask, i will write my stats later.
edit: note 3: all of my post are weightxreps
< Message edited by rucknmaul -- 6/6/2006 7:18:48 PM >
_____________________________
i am constantly learning
i will enter a natural bb comp
i will come in a close to 200 lbs as possible
i am current around 210
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RE: Maximum Overload Training, Max-OT. Continually Upda... - 6/6/2006 7:50:07 AM
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rucknmaul
Posts: 225
Joined: 3/9/2006
Status: offline
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Today i am not too sore at all, just a little in the chest.
today is tuesday the 6th and its leg day for me.
which include squats, leg press, lunges, and stiff leg deads.
will post results tonight like before.
i am getting down to the bottom of my sci fit whey isolate, and im ready to try ast vp2 whey protein.
_____________________________
i am constantly learning
i will enter a natural bb comp
i will come in a close to 200 lbs as possible
i am current around 210
(in reply to rucknmaul)
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RE: Maximum Overload Training, Max-OT. Continually Upda... - 6/6/2006 7:16:00 PM
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rucknmaul
Posts: 225
Joined: 3/9/2006
Status: offline
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Tuesday
Squats
(warm-up 135x12 135x10 185x6 225x3 245x1) 265x3 225x6 225x6
(note that i changed back to 225 because i felt like i was sacrificeing range of motion for a higher weight. with 225 i went very deep in my squats.)
Lunges
60lb dumbell x 6 , 80lb dumbells x 4
Sliding Squat Rack
225x6 285x4
all deep, parallel to floor or even deeper.
Stiff Leg Deadlifts
135x6 155x6
note: to do this i stacked two 45s on top of each other to stand on to get a good stretch.
all my workouts tend to be around an hour, maybe a little less depending on the day.
also this week i am assessing how heavy i can lift, and trying to see how much i can overload my muscles without sacrificeing my form. so if you notice that my sets are inconnsistent that is why.
brad
_____________________________
i am constantly learning
i will enter a natural bb comp
i will come in a close to 200 lbs as possible
i am current around 210
(in reply to rucknmaul)
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RE: Maximum Overload Training, Max-OT. Continually Upda... - 6/7/2006 6:48:38 PM
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rucknmaul
Posts: 225
Joined: 3/9/2006
Status: offline
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Wendsday the 7th
Back and Biceps
warm up: pull-ups: x12 x10 6x 3x
Bent Over Rows: 145x6 145x6
lateral pull downs; 12.5lb plates plate #14x6 14x6
V Bar Cable Rows : plate #12x6
pull ups with 45lb db x 6
Straight Bar Curls: (after warm up) 95x5 95x5
Dumbell Curls: 45x5 on each arm, 45x5 same.
I actually left work early today sick from what i think is food poisioning, didnt follow supplement plan or nutrition plan in the afternoon. I threw up 9 times, with severe stomache pain.
tomorrow will hopefully be a better day.
shoulders and traps tomorrow.
_____________________________
i am constantly learning
i will enter a natural bb comp
i will come in a close to 200 lbs as possible
i am current around 210
(in reply to rucknmaul)
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RE: Maximum Overload Training, Max-OT. Continually Upda... - 6/9/2006 7:45:15 AM
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rucknmaul
Posts: 225
Joined: 3/9/2006
Status: offline
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Thursday the 8th
i am getting prone to sickness and injury i think, today i pulled a neck muscle or something, i can bend it forward as of today, i hope it will heal just fine.
Shoulders and Traps
Seated dumbell press
55x5 55x5, then..... ahh my neck
Lateral Raises
25x6 30x6 35x6
Barbell Shrugs
135x12 135x10 225x6 225x6
notes: not a very good day, or even week really concerning building muscle mass. next week though will be good, ill have all my exercises down and ready to up weightage.
_____________________________
i am constantly learning
i will enter a natural bb comp
i will come in a close to 200 lbs as possible
i am current around 210
(in reply to rucknmaul)
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RE: Maximum Overload Training, Max-OT. Continually Upda... - 6/9/2006 11:13:56 PM
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rucknmaul
Posts: 225
Joined: 3/9/2006
Status: offline
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and here it is Friday
Abs, Calves, and Forearms
Cable Crunches 12x6 14x4
Leg Raises w/dumbell between legs 45x12 55x8
Swiss Ball Crunches (weighted) 25x12 50x8 50x8
Calve Raises on smith machine 145x10 165x8
Seated Calve Raises 80x8 90x8
BB wrist curl 30x8 40x8
Reverse wrist curl 30x8 40x4
next week will be fun...
i plan to keep up on my nutrition this weekend, and purchase a MRP
_____________________________
i am constantly learning
i will enter a natural bb comp
i will come in a close to 200 lbs as possible
i am current around 210
(in reply to rucknmaul)
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RE: Maximum Overload Training, Max-OT. Continually Upda... - 6/12/2006 2:06:13 PM
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rucknmaul
Posts: 225
Joined: 3/9/2006
Status: offline
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MONDAY the 12th
Flat Bench 185x4 185x6 185x3
Incline Dumbell Press 65x6 65x5
Dips with 50lb dumbell between legs x 6
Lying Tricep Extensions 95x5 95x4
Cable Pushdowns #14x6 #14x6 (12.5lb plates)
just an okay day.... i started with super charge by labrada for a pre workout supp.. i could actually feel the pump.. i liked it.
_____________________________
i am constantly learning
i will enter a natural bb comp
i will come in a close to 200 lbs as possible
i am current around 210
(in reply to rucknmaul)
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RE: Maximum Overload Training, Max-OT. Continually Upda... - 6/13/2006 7:09:38 PM
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rucknmaul
Posts: 225
Joined: 3/9/2006
Status: offline
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TUESDAY
LEGS
Squats 225x8 285x8 305x4 ( i ended up switching to a sliding rack.)
Leg Press 540x6 540x8
Stiff Leg Deadlifts 155x6 185x6 (wow, my hams were sore!)
_____________________________
i am constantly learning
i will enter a natural bb comp
i will come in a close to 200 lbs as possible
i am current around 210
(in reply to rucknmaul)
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RE: Maximum Overload Training, Max-OT. Continually Upda... - 6/13/2006 7:11:17 PM
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rucknmaul
Posts: 225
Joined: 3/9/2006
Status: offline
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ANYONE checking in once in a while? Tell me what you think, or if you think its not enough?
_____________________________
i am constantly learning
i will enter a natural bb comp
i will come in a close to 200 lbs as possible
i am current around 210
(in reply to rucknmaul)
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RE: Maximum Overload Training, Max-OT. Continually Upda... - 6/17/2006 11:56:06 AM
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rucknmaul
Posts: 225
Joined: 3/9/2006
Status: offline
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Wendsday
pull-ups (chins) 12x 10x 10x 4x
BB Rows 135x6+ 155x5
Pull-Downs 15x5 15x3
Cable Rows 13x8
V-Bar Pull Downs 14x4
Straight Bar Curls 95x5 95x5
Dumbell Curls 45x5 45x4
Note: this is the last time i do biceps on my back day! i can't hit my biceps hard and i enjoy biceps, so i will not sacrifice them for my back.
Thursday
Shoulder Press (to the front) 45x12 45x10 95x6 105x6
DB shoulder press 45x10
Lateral Raises 35x6
Front Raises with Dumbells 25x8
Shrugs 135x12 135x10 185x10
Shrugs with Dumbells 80x6 75x10
_____________________________
i am constantly learning
i will enter a natural bb comp
i will come in a close to 200 lbs as possible
i am current around 210
(in reply to rucknmaul)
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RE: Maximum Overload Training, Max-OT. Continually Upda... - 6/17/2006 12:00:24 PM
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rucknmaul
Posts: 225
Joined: 3/9/2006
Status: offline
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Friday
decline sit ups with 25lb behind head x 15
leg raises x25 25x10
swiss ball crunches 25lb x 15
calf raises on smith 135x12 135x10 185x10
calf pushes on leg machine 290x6]
forearm curls 40x12 60x10
Behind the back forearm culs 135x4 115x10
_____________________________
i am constantly learning
i will enter a natural bb comp
i will come in a close to 200 lbs as possible
i am current around 210
(in reply to rucknmaul)
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RE: Maximum Overload Training, Max-OT. Continually Upda... - 6/20/2006 7:00:25 PM
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rucknmaul
Posts: 225
Joined: 3/9/2006
Status: offline
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Monday
i didnt write it down so this is all from memory for monday
Shoulder Press to the front, 95x6 115x3 95x6
Dumbell Press 45x10 45x10
Front Raises 25x6 25x6
Side Raises 35x6 35x6
behind the back forearm raises 95x12 95x10 115x6 115x6
front forearms raises 45x6 45x4
Tuesday Weight: 161, with no clothes
Cables Rows 14x6 14x5 14x5
Pull Ups 15x 12x 6x
BB Rows 155x5 155x5
Pull Downs 14x6 15x5
Shrugs 135x12 185x6 205x6 205x8
_____________________________
i am constantly learning
i will enter a natural bb comp
i will come in a close to 200 lbs as possible
i am current around 210
(in reply to rucknmaul)
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RE: Maximum Overload Training, Max-OT. Continually Upda... - 6/22/2006 8:46:55 AM
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rucknmaul
Posts: 225
Joined: 3/9/2006
Status: offline
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Wendsday
Calf Raises on Smith 205x8 255x8
Seated Calf Raises 90x12 135x6
Squat on Smith 275x6 295x4 295x5
Lunges ( i hate them ) 135x6 135x12
Stiff Leg Deadlift 185x6 205x6
_____________________________
i am constantly learning
i will enter a natural bb comp
i will come in a close to 200 lbs as possible
i am current around 210
(in reply to rucknmaul)
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RE: Maximum Overload Training, Max-OT. Continually Upda... - 6/26/2006 7:24:39 AM
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rucknmaul
Posts: 225
Joined: 3/9/2006
Status: offline
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Thursday
incline dumbell press 70x4 70x3 65x5
Bench 185x3 185x4 185x4
Decline Bench 185x5 185x5
Cable Crunches (not recorded)
weighted crunches on swiss ball (not recorded)
Friday
Straight Barbell Curls 95x8 105x6 105x4
Standing Dumbell Curls 45x8 50x4
Tri-Extensions 95x2 85x6 90x5
Cable Push Downs 15x6 15x5
Over the head tricep pushes 65x6 (easy)
_____________________________
i am constantly learning
i will enter a natural bb comp
i will come in a close to 200 lbs as possible
i am current around 210
(in reply to rucknmaul)
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RE: Maximum Overload Training, Max-OT. Continually Upda... - 6/26/2006 10:13:26 AM
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cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
Status: offline
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Excellent work so far-
I like the increase in squat weight. In some workouts though, I've noticed you're changing weights between sets- Why? Are you still trying to figure out the right amount of weight?
(in reply to rucknmaul)
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RE: Maximum Overload Training, Max-OT. Continually Upda... - 6/27/2006 7:24:33 AM
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rucknmaul
Posts: 225
Joined: 3/9/2006
Status: offline
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sometimes i figure that i am ready to up the weight, so i try a set and i only get about 3, so i move back down.
or the other senario is if the weight is too little and i have gained, i go to a heavier weight.
all the the begining though i was just figuring out a good weight. i am starting to learn what the accepted form is for max-ot.
and i think its more fun haveing a loose form and lifting heavy.
_____________________________
i am constantly learning
i will enter a natural bb comp
i will come in a close to 200 lbs as possible
i am current around 210
(in reply to cpl)
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RE: Maximum Overload Training, Max-OT. Continually Upda... - 7/10/2006 1:47:52 AM
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Lastcrusade
Posts: 42
Joined: 5/4/2006
Status: offline
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Looking nice. I'm done taking my one week break from MAX OT. I can't wait to work out again.
By the way do you see some gains? noticeable gain? or nothing?
(in reply to rucknmaul)
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RE: Maximum Overload Training, Max-OT. Continually Upda... - 7/13/2006 7:10:25 PM
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rucknmaul
Posts: 225
Joined: 3/9/2006
Status: offline
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mostly just size gains, honestly. i dont know if i had bad form or what.
when i first started i was getting a fast gain in strength, then it plateaued, and im still plateaued.
_____________________________
i am constantly learning
i will enter a natural bb comp
i will come in a close to 200 lbs as possible
i am current around 210
(in reply to Lastcrusade)
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RE: Maximum Overload Training, Max-OT. Continually Upda... - 7/13/2006 7:13:27 PM
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cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
Status: offline
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Strength plateaued- I might have missed it, but where's your nutritional info? I see which supps you're taking, but there's no mention of how many calories a day you're putting away- Could that be the reason for the plateau?
(in reply to rucknmaul)
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