Slim's Max-OT Journal
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Slim's Max-OT Journal - 8/7/2006 3:59:24 PM
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Rainman
Posts: 802
Joined: 4/15/2005
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Week 1/Day 1 Mon. Aug 7, 2006
Legs Time: 4:55pm-5:30pm
Warm-Up - 5 Min Jog
5 Min Bike
Squats - 3x6 @ 125 (2 mrbs)
Leg Press - 2x6 @ 225 (2.5 mrbs)
Stiff Leg Deadlift - 2x6 @ 115 (2 mrbs)
45* Calf Raises - 2x8 @ 275 (1 mrbs)
Ok, first day of Max OT, and it felt pretty good, felt like I could do more sets, but I'm going to try and follow the program as closely as I can.
Squats, love hate relationship here. I love doing squats, I really do, but because of my back I just can't get into heavy squatting, so my numbers are consequently low, and I hate that lol. Leg Press didn't feel to bad, think I will definately add on some good weight to this lift next week. Stiff Leg, first time to do these actually, so I'm assuming 115 is a pretty low weight, but I really liked it, could feel a good stretch in my hamstring, hope to get that weight up pretty soon.
-EDIT-
Forgot to mention, today was one of the random days I have when I just get sharp pains in my lower back, I'm assuming effects of the surgery. Most the time I'm just a little stiff around my spine, but every once in awhile it really hurts, just added this because I think I'm going to keep track of that if I can remember.
< Message edited by Rainman -- 8/7/2006 8:58:20 PM >
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RE: Slim's Max-OT Journal - 8/7/2006 4:54:13 PM
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cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
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Smart move starting out with light weight on the stiff legs since you've never done them before-
Quick question though, you mention cardio as your warmup- Are you also doing the Max OT warmup?
(in reply to Rainman)
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RE: Slim's Max-OT Journal - 8/7/2006 8:55:58 PM
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Rainman
Posts: 802
Joined: 4/15/2005
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I didn't list my warm-up lifts, but I did do warm-up sets, although I doubt they were how Max-OT says to warm up. I just read weak one on that site, and it mentioned the Max-OT warm up, but all it said was that they will go into more detail about that later. Should I look ahead a couple weeks to wherever they bring that up and start doing that? And any tips on keeping this journal? I take one of those tiny little notebooks with me to the gym, and just right down the stats as I go so I dont forget, but I pretty much just kept the basic stuff (sets, reps, weight, rest time, excersises, etc) Is there anything else that I should be tracking that I'm missing?
(in reply to cpl)
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RE: Slim's Max-OT Journal - 8/8/2006 4:01:59 AM
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cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
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Definitely read ahead to the warmup- It's more involved than most warmups, and is well worth it. You might even find yourself able to lift more weight just by warming up their way- So, it'd be a good idea to add the warmup weights into your journal too, to make sure you're adjusting them as your working weight goes up.
(in reply to Rainman)
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RE: Slim's Max-OT Journal - 8/8/2006 4:07:48 PM
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Rainman
Posts: 802
Joined: 4/15/2005
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Week 1/ Day 2 Tuesday Aug 8, 2006
Arms/Abs Time: 5:05-5:40
Warm Up - 5 Min Jog
Straight Bar Curl - 2x10 @ 45, 1x3 @ 45
Cable Pushdowns - 1x8 @ 10, 1x5 @ 10
Bicep -
Straight Bar Curl - 2x6 @ 65 (2mrbs)
Dumbell Curls - 2x6 @ 30 (1.5mrbs)
Cable Curls - 1x6 @ 40
Tricep -
Cable Pushdowns - 1x6 @ 30, 1x4 @ 40 (1mrbs)
French Press - 2x6 @ 40 (1.5mrbs)
Kickbacks - 1x6 @ 25
Abs -
Cable Crunches - 2x10 @ 60 (1mrbs)
Weighted Decline Crunches - 2x10 @ 10 (1.5mrbs)
Hanging Leg Raises - 1x15
Had to set my ego aside for this one. Dropped atleast 5 lbs on each excersise for arms, wanting to be a lot more strict on my form, obviously resulting in less weight, but I can live with that :-) Wasn't sure on how to warm up for today, so probably/definately wasn't a great warm-up, but I guess that's just something else I'll live with for today. I alternated between bicep and tricep on excersies, didn't want too much...lactic acid? buildup in the muscles. I really need to learn more about the science of lifting :-(
All in all today felt pretty good, arms feel like they've had a fine workout, still have a little pump left in them. I didn't, however, feel like I really worked my abs enough. I know you don't "want" the burn, or soreness, I'm not really talking about that, I just feel like that wasn't enough, I may slip in a small workout for them on Friday, but I'll try to restrain myself. And I am definately feeling my leg workout from yesterday, my legs haven't felt like this in way to long, I've actually missed this feeling lol
< Message edited by Rainman -- 8/8/2006 4:08:49 PM >
(in reply to cpl)
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RE: Slim's Max-OT Journal - 8/10/2006 4:18:59 PM
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Rainman
Posts: 802
Joined: 4/15/2005
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Week 1/ Day 3
Shoulders/Traps
Barbell Shrugs - 2x6 @ 185
Upright Rows - 2x6 @ 55
Sitting Military Press - 3x6 @ 55
Dumbell Press -
Lateral Raises -
Damn, shoulder still hurts, so I was going to go light anyways, and then when I got to the gym, they had done something with every dumbell below 35 lbs, and all the coaches were at football practice, so...can't really do press or lateral raises with 35's :-(
(in reply to Rainman)
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RE: Slim's Max-OT Journal - 8/10/2006 5:31:47 PM
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cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
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You're right about the pump and soreness and the burn- But even besides that, stick to the workout. Max OT normally leaves people feeling like they could easily do more- Stick to the routine though, you're gonna love the results.
(in reply to Rainman)
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RE: Slim's Max-OT Journal - 8/11/2006 1:36:48 PM
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Rainman
Posts: 802
Joined: 4/15/2005
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Week 1/ Day 5
Chest
Barbell Flat Bench - 1x5@135, 1x5@130, 1x4@130
Flat Bench Dumbell Flies - 3x6 @ 35
Dips - 2x6, 1x4
Wow, I knew I had lost some strength in my chest, don't get me wrong, but damn. Last year up until the end of school, I was one of the people just wanting to get my bench up, but this summer I really started working on overall mass, legs, back...the things a lot of people avoid, and I knew my bench would suffer, but I didn't know it would drop this much. Before school ended I was doing 3x6 @ 135...now I cant even do 3x4? :-( I feel like I'm bigger, and I think with Max OT all my lifts should start to go back up pretty quick, and I couldn't find any ankle weights for dips, so just made each rep very slow and deliberate. I dont know if Im just sore or if I pulled somethin, but my upper chest, right where in goes into my shoulder, was just killing me all day, hopefully that will feel better next week.
(in reply to Rainman)
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RE: Slim's Max-OT Journal - 8/12/2006 11:34:38 AM
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Rainman
Posts: 802
Joined: 4/15/2005
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Measurements:
Height - 6'2
Weight - 135
Chest - 34"
Bicep - 12.75" both arms
Wrist - 6.75" :-(
Quads - 18"
Calves - 13.25"
Not sure how accurate these are. Just measured with a piece of string and a tape measure. I also wasn't sure on where to measure. Chest I did just right below the armpits, bicep at the peak, quads about 5-6 inches below my waist, calves just at the largest part. I didn't realize how small my damn legs are, its just not fair having legs that are like 4 feet long. Just wanted to get these up so I would have somethin to compare to here in 4-5 weeks.
(in reply to Rainman)
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RE: Slim's Max-OT Journal - 8/14/2006 1:54:23 PM
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cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
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Excellent work. And smart move, lifting with your head instead of your ego- You're right not to throw weight on there if you're still iffy on your form.
(in reply to Rainman)
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RE: Slim's Max-OT Journal - 8/16/2006 3:30:17 PM
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Rainman
Posts: 802
Joined: 4/15/2005
Status: offline
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Week 2/ Day 3
Shoulders, Abs
Sitting Military Press - 3x6 @ 55
Sitting Dumbell Press - 2x6@ 30, 1x5 @ 30
Barbell Shrugs - 3x6 @ 175
Upright Rows - 2x6 @ 65
Abs -
Alternating Decline Crunches - 1x20, 1x18, 1x16, 1x14, 1x12, 1x10
Quick summary, in a hurry. I HATE MY SHOULDERS!!! Good Lord, 55lbs military press? 30lb db press? 
I've had problems with my shoulder, so I havent really hit em hard, and I dont want to mess my shoulder up before it's completely healed. I also had pain on the upright rows, not sure what was up with that?...
And the football coach still has all the dumbells from 25 down, so I can't do raises for my shoulders, I MIGHT be able to do lateral raises with 30's, but not with strict form, arms straight, etc. So...Sorry in a hurry, be back in the journal tomorrow.
(in reply to Rainman)
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RE: Slim's Max-OT Journal - 8/17/2006 3:24:32 PM
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Rainman
Posts: 802
Joined: 4/15/2005
Status: offline
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Week 2/ Day 4
Back
Wide Grip Deadlift - 3x6
Good Mornings - 3x6 @ 105
Deadlift - 2x6 @ 205
Mental Measurements
Sleep Quality(8)
Workout Intensity(10)
Mental Focus(9)
Energy(8)
Mood(8)
Water Intake(7)
Adherence to Food(7)
That felt great. Lovin' deadlift, more reps at 20 more pounds than last week? No complaining here lol. Might have pushed the good mornings a little bit, was a little uncomfortable at 105, maybe I should have just knocked it up to 100. Good workout, good day, feelin' good.
(in reply to Rainman)
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RE: Slim's Max-OT Journal - 8/18/2006 3:57:22 PM
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Rainman
Posts: 802
Joined: 4/15/2005
Status: offline
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Week 2/ Day 5
Chest
Flat Bench Press - 1x6, 1x5, 1x4 @ 135
Incline Flies - 3x6 @ 35
Dips - 1x10, 1x8, 1x6
Measurements
Sleep Quality(9)
Workout Intensity(10)
Mental Focus(9)
Energy(9)
Mood(9)
Water Intake(8)
Adherence to Food(7)
(in reply to Rainman)
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RE: Slim's Max-OT Journal - 8/21/2006 7:24:19 PM
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Rainman
Posts: 802
Joined: 4/15/2005
Status: offline
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Week 3/ Day 1
Legs
Squat - 3x6 @ 155
Leg Extensions - 3x6 @ 125
Stiff Leg Deadlift - 3x6 @ 130
OMG!! Horrible workout, lifts went up, but I was rushed out of the gym, wasnt my most intense workout, had to do damn circuit lifting with my noobish bball coach, so I was already pretty tired. Just want to put this one behind me, and move on.
(in reply to Rainman)
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RE: Slim's Max-OT Journal - 8/21/2006 8:26:26 PM
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Rainman
Posts: 802
Joined: 4/15/2005
Status: offline
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Mental Measurements
Sleep Quality(7)
Workout Intensity(6)
Mental Focus(7)
Energy(8)
Mood(9)
Water Intake(8)
Adherence to Food(8)
This is for Monday, Week 3/ Day 1 btw
(in reply to Rainman)
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RE: Slim's Max-OT Journal - 8/22/2006 3:48:29 PM
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Rainman
Posts: 802
Joined: 4/15/2005
Status: offline
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Week 3/ Day 2
Chest/ Abs
Incline Dumbell Press - 3x6 @ 45, 1x6 @ 40
Flat Dumbell Press - 1x6 @ 45, 1x6 @ 50
Decline Bench - 1x6 @ 135
Decline Weighted Crunches - 3x8 @10
Cable Crunches - 1x6 @ 150
Mental Measurements
Sleep Quality(8)
Workout Intensity(9)
Mental Focus(9)
Energy(8)
Mood(9)
Water Intake(7)
Adherence to Food(6)
(in reply to Rainman)
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. The STDL are what I'm really not very comfortable with, I'm probably going to head over to bodybuilding.com to check up on the proper form and everything, and I'll make sure to use exact form when I warm up and practice that, because I can really feel it on my hams and I think if I can get it down, I'll really like it.
