RE: Slim's Max-OT Journal
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RE: Slim's Max-OT Journal - 8/23/2006 2:32:26 PM
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Rainman
Posts: 327
Joined: 4/15/2005
Status: offline
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Week 3/ Day 3
Back/ Traps
Deadlift - 2x6 @ 225
Diamond Bar Shrugs - 2x6 @ 100
Wide Grip Pull-Ups - 2x6
Bent Row - 2x6 @ 115
Bent DB Rows - 2x6 @ 50
Mental Measurements
Sleep Quality(8)
Workout Intensity(9)
Mental Focus(7)
Energy(8)
Mood(7)
Water Intake(8)
Adherence to Food(8)
(in reply to twistedlink)
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RE: Slim's Max-OT Journal - 8/23/2006 3:51:02 PM
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Rainman
Posts: 327
Joined: 4/15/2005
Status: offline
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Wow, in the 3 weeks I've been doing Max OT, my deadlift has gone from 2x6 @185, to 2x6 @ 205, and now 2x6 @225 on week 3. Are you kidding me? It's not like on week one, or two I could have done more and wasnt pushing myself, I have just barely pushed out that 6th rep on almost every single set.
Today I had planned on tryin for 215 if I felt good, but a friend loaded up 225 and barely got it once (with horrible form, tried to tell him to be careful and he gave me one of those "worry about yourself looks"), he said that if I knew so much to try it. So I figured, ya know, I was barely getting this once a couple months ago, why not see how I'm doing? So I got that first rep out, and it felt great, and I just kept going. Felt even better the second set. Anyone else have results like this on Max OT? I'm lovin it lol, deadlift is my new favoite. Speaking of that, how would ya'll rank DL, squat, and bench in overall mass builders? I'm pretty sure bench is 3rd, so which do you think is better for overall strength and mass, DL or squat?...
(in reply to Rainman)
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RE: Slim's Max-OT Journal - 8/24/2006 1:40:04 PM
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TeddyD
Posts: 11
Joined: 8/10/2006
Status: offline
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Thx for posting this journal, Im starting Max-Ot next monday
you are 3 weeks ahead of me by now, is this to early to ask you have you see noticiable increments in size, weight? because basically thats whay Im looking for..
(in reply to Rainman)
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RE: Slim's Max-OT Journal - 8/24/2006 7:52:14 PM
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Rainman
Posts: 327
Joined: 4/15/2005
Status: offline
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Teddy, I'm going to try to take measurements again tomorrow night if I have the chance. No amazing weight gain, but like you said, it has only been 3 weeks. And Max OT is mainly a strength building program, which it has definately done...deadlifting 40 more lbs than I was in just 3 weeks, my bench is going back up, and squat is starting to go up lol. It's hard for me to judge my squats because I never really used them, back problems, but I've finally decided to and they are coming along nicely I think. I'll keep ya updated on how everything goes, but at this point, I would definately recommend Max OT.
(in reply to TeddyD)
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RE: Slim's Max-OT Journal - 8/24/2006 7:59:59 PM
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Rainman
Posts: 327
Joined: 4/15/2005
Status: offline
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Week 3/ Day 4
Shoulders/ Triceps
Sitting Dumbell Press - 3x6 @ 30
Military Press - 2x6 @ 65
Side Lateral Raises - 2x9 @ 10
Skull Crushers - 3x6 @ 40
Cable Push Downs - 2x6 @ 100
Tricep Kickbacks - 1x6 @ 30
Mental Measurements
Sleep Quality(9)
Workout Intensity(7)
Mental Focus(8)
Energy(5)
Mood(8)
Water Intake(8)
Adherence to Food(7)
Once again, wtf is up with my shoulders? I feel like I am fairly strong in all of my groups but I completely suck at shoulders lol (legs arent GREAT either, but they are atleast seeing improvement). Used 10lb plates for lateral raises because the football coaches have yet to return all the dumbells under 30lbs.
Triceps felt ok, but had a sharp pain in my right elbow during skull crushers, and thinking back I usually get a slight pain during those, might look into that.
Oh, and I was EXHAUSTED by the time I got to lift, after doing cardio circuits for the bball coach, which just drained me for some reason, and then playing a fast paced pick-up game...was suprised I even walked over to the weight room without dieing, let alone lift. Gonna get some good foods in me and hopefully be feelin' good tomorrow.
(in reply to Rainman)
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RE: Slim's Max-OT Journal - 8/25/2006 3:49:43 PM
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Rainman
Posts: 327
Joined: 4/15/2005
Status: offline
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Week 3/ Day 5
Biceps
Straight Bar Curls - 1x5 @ 75, 2x6 @ 70
Hammer Curls - 1x6 @ 35, 2x5 @ 30
Curl Bar Curls - 1x6 @ 50
Mental Measurements
Sleep Quality(8)
Workout Intensity(6)
Mental Focus(7)
Energy(5)
Mood(8)
Water Intake(9)
Adherence to Food(9)
Tired, all I can say...not a very good workout today. Seemed like a wave of exhaustion just hit me after basketball and I was just out of it before I even began. I then made the mistake of downing way to much water way to fast...it was all downhill from there, gonna use the weekend to get rested up and come back Monday feeling strong.
(in reply to Rainman)
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RE: Slim's Max-OT Journal - 8/28/2006 2:55:13 PM
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Rainman
Posts: 327
Joined: 4/15/2005
Status: offline
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Week 4/ Day 1
Legs
Quads
A1 - Leg Extensions - Set 1 - 1x22 @ 70
Set 2 - 1x10 @ 65
Set 3 - 1x10 @ 60
A2 - Dumbell Lunges - Set 1 - 1x13 @ 30
Set 2 - 1x12 @ 30
Set 3 - 1x10 @ 30, 1x12 @30
B1 - Squats - Set 1 - 1x20 @ 115
Set 2 - 1x17 @ 115
Set 3 - 1x15 @ 115
Set 4 - 1x10 @ 125,1x12 @ 115,1x15 @110
Hamstrings
A1 - Stiff Leg Deadlift - Set 1 - 1x20 @ 115
Set 2 - 1x17 @ 115
Set 3 - 1x13 @ 115
Set 4 - 1x15 @ 95 (Very Strict Form)
B1 - Leg Curls - Set 1 - 1x12 @ 50
Set 2 - 1x12 @ 50
Set 3 - 1x12 @ 50
B2 - Hyper Extensions - Set 1 - 1x12
Set 2 - 1x12
Set 3 - 1x12
Mental Measurements
Sleep Quality(7)
Workout Intensity(10)
Mental Focus(9)
Energy(7)
Mood(8)
Water Intake(8)
Adherence to Food(9)
What was I thinking? First off, my AM workout got cut short because I was going to be late for school, and my PM got cut short because they were lockin' up the armory...but I can't say that I didn't breath a sigh of relief when I had to leave. The Quad Hobbler (even though I didn't get to finish it, and was just following the instructions as I understood them) was quite possible the greatest/dumbest workout I've ever had lol. My legs were shaking by the time I got to squats, it was horrible. And then you have to walk down like 35 steps to get out of the weight room, and my room at my house is upstairs  . I couldn't eat breakfast when I got home to get ready for school, I felt like throwing up just at the sight of food, so I grabbed some poptarts as a limped out of the house to eat when I felt like I could finally eat something.
And my form was so horrible during squats...I just couldn't make myself do them right, my upper body kept leaning too far forward, and I'm afraid I did something to my back, which has enough problems as it is  . But I think I'm going to hobble over to the bathroom for a shower, and then see if I can lay down without cramping up...
(in reply to Rainman)
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RE: Slim's Max-OT Journal - 8/29/2006 10:57:17 AM
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Rainman
Posts: 327
Joined: 4/15/2005
Status: offline
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What did I do to myself? Now that I have the feeling back in my legs...I liked it better when I couldn't feel them. I pretty much fell out of bed and then stumbled to school. Oh, and I completely forgot we're having a school dance tonight. Are you kidding me?! I can barely walk, I had one girl tell me that we could pull a chair out there and she will give me a dance, so I guess it could be worse lol. But, lunch break is about over so, back to hell I go.
(in reply to Rainman)
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RE: Slim's Max-OT Journal - 8/29/2006 5:01:11 PM
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Rainman
Posts: 327
Joined: 4/15/2005
Status: offline
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Week 4/ Day 2
Chest/ Abs
Incline DB Flies - 3x6 @ 35
Flat Bench DB Press - 3x6 @ 55
Decline DB Press - 1x5 @ 55, 1x6 @ 50
Decline Crunches - 3x15, 1x8 @ 25
Leg Raises - 3x10
Mental Measurements
Sleep Quality(7)
Workout Intensity(8)
Mental Focus(9)
Energy(8)
Mood(8)
Water Intake(8)
Adherence to Food(8)
Didn't feel to bad today, and the when I was starting my 3rd set of decline db press, my lifting partner handed me the 50lb db's, and just before I started my whole left arm just gave out, and my shoulder did something, it popped and hurt pretty bad but...I dunno. I got the weight to fall away from me or it could have been a lot worse, but I took that as a cue to finish up the abs and start heading home to get some protein and a nap. Back tomorrow, which means deads, so...I better get some good sleep tonight if I want that weight to keep goin up.
(in reply to Rainman)
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RE: Slim's Max-OT Journal - 8/31/2006 11:38:36 AM
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Rainman
Posts: 327
Joined: 4/15/2005
Status: offline
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Thanx man. Yeah, compared to yesterday I feel amazing today, but I'm still kinda stiff. Didn't realize how bad I would feel after laying in a bed for nearly 48 hours, I feel all soft and stuff and my legs/arms just feel like...heavy lol. I'm hoping by this weekend all traces of this crap will be gone and monday I can hit the gym hard again.
(in reply to twistedlink)
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RE: Slim's Max-OT Journal - 9/4/2006 4:09:13 PM
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Rainman
Posts: 327
Joined: 4/15/2005
Status: offline
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Week 5/ Day 1
Back/Biceps
Wide-Grip Pull Ups - 2x6
Hyper Extensions - 2x6 @ 25
Barbell Rows - 2x6 @ 115
Alt. Dumbell Curls - 2x6 @ 35
Straight Bar Curls - 2x6 @ 75
Mental Measurements
Sleep Quality(9)
Workout Intensity(9)
Mental Focus(9)
Energy(8)
Mood(7)
Water Intake(8)
Adherence to Food(8)
(in reply to Rainman)
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RE: Slim's Max-OT Journal - 9/5/2006 7:56:51 PM
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Rainman
Posts: 327
Joined: 4/15/2005
Status: offline
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Week 5/ Day 2
Legs
Deep Squats - 1x6 @ 120, 1x6 @ 125
Stiff Leg Deadlift - 2x6 @ 125
Leg Extensions - 2x6 @ 125
Leg Curls - 1x6 @ 50, 1x6 @ 60
Calve Raises - 2x12 @ 135
Mental Measurements
Sleep Quality(9)
Workout Intensity(8)
Mental Focus(8)
Energy(8)
Mood(8)
Water Intake(7)
Adherence to Food(9)
(in reply to Rainman)
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RE: Slim's Max-OT Journal - 9/6/2006 4:16:15 PM
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Rainman
Posts: 327
Joined: 4/15/2005
Status: offline
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Week 5/ Day 3
Chest/ Abs
Flat Bench Press - 3x6 @ 135 (goin up next week)
Incline Dumbell Press - 2x6 @ 40
Dips - 1x15/failure
Decline Crunches - 2x15
Leg Raises - 1x10, 1x8
Plank - 1x 1 minute
Mental Measurements
Sleep Quality(8)
Workout Intensity(9)
Mental Focus(9)
Energy(8)
Mood(9)
Water Intake(8)
Adherence to Food(9)
(in reply to Rainman)
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RE: Slim's Max-OT Journal - 9/7/2006 5:29:02 PM
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Rainman
Posts: 327
Joined: 4/15/2005
Status: offline
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Week 5/ Day 4
Shoulders/ Traps
Military Press - 2x6 @ 55
Dumbell Shoulder Press - 2x6 @ 30
Side Lateral Raises - 2x8 @ 10
Deadlift w/ Shrug - 2x6 @ 225
Diamond Shrugs - 105
Mental Measurements
Sleep Quality(8)
Workout Intensity(7)
Mental Focus(8)
Energy(9)
Mood(7)
Water Intake(8)
Adherence to Food(9)
(in reply to Rainman)
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RE: Slim's Max-OT Journal - 9/8/2006 10:59:06 PM
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Rainman
Posts: 327
Joined: 4/15/2005
Status: offline
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Week 5/ Day 5
Tricep/Forearms/Abs
Cable Pushdowns - 2x6 @ 100
Close Grip Bench - 2x6 @ 105
French Press - 1x6 @ 50
Kickbacks - 1x6 @ 30
Barbell Wrist Curls - 2x6 @ 65
Dumbell Wrist Curls - 2x6 @ 35
Leg Raises - 3x8
Hanging Leg Raises - 2x8
Mental Measurements
Sleep Quality(8)
Workout Intensity(8)
Mental Focus(9)
Energy(8)
Mood(9)
Water Intake(9)
Adherence to Food(7)
(in reply to Rainman)
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RE: Slim's Max-OT Journal - 9/10/2006 8:55:46 PM
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Lynx100
Posts: 1006
Joined: 2/24/2005
Status: offline
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Looks like your making steady gains... Keep up the hard work dude.
Ill keep checking in!
(in reply to Rainman)
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RE: Slim's Max-OT Journal - 9/11/2006 5:57:10 PM
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Rainman
Posts: 327
Joined: 4/15/2005
Status: offline
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Week 6/ Day 1
Back/Biceps/Forearms
Pulls-Ups - 2x6 (hands just past shoulder width, top of chest to bar)
Bent Row - 2x6 @ 105
One Arm Dumbell Rows - 2x6 @ 75
Straight Bar Curls - 2x6 @ 75
Alt. Dumbell Curls - 2x6 @ 35
Straight Bar Wrist Curls - 1x8 @ 65
Dumbell Wrist Curls - 1x8 @ 35
Mental Measurements
Sleep Quality(8)
Workout Intensity(9)
Mental Focus(9)
Energy(9)
Mood(5)
Water Intake(8)
Adherence to Food(8)
Thanks Lynx, so far I'm pretty happy with the results. Trying to get more strict on my form so the weights are jumpin up as much as they were those first 3-4 weeks, but I think in the long run it'll definately be better to just have better form. So the weights have dropped/stayed the same this week, but I'm expecting some pretty good gains again here in the next 2 or 3 weeks. Also, I will be doing a 3 day split (Mon,Wed,Fri) for the next 2, possibly 3, weeks. So I will start posting just my mental measurements on off days, and maybe some little info here and there if something big happens, but thanks for the interest.
(in reply to Lynx100)
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