RE: Slim's Max-OT Journal
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RE: Slim's Max-OT Journal - 9/11/2006 9:29:42 PM
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Lynx100
Posts: 1649
Joined: 2/24/2005
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quote:
ORIGINAL: Rainman
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.
Its excellent that you are concerned with form at an early stage. Thats a BIG bonus in the long run. Remind yourself, that you are bodybuilding NOT powerlifting. Numbers dont matter as much as stimulating the muscle. There will be some days where you can challenge the muscle sufficienty with 45lbs and other days where it will take 55lbs... but whatever weight you use, when you use good form, you cannot go wrong when it comes to stimulating the muscle.
Once youve got your form down-part, start reading up some of the techniques you can use to stimulate muscles, or parts of muscles, in different ways. The classic example, and probably the most widely talked about is the variations for biceps exercises. Stimulating short head vs long head of the biceps.. Increasing the angle between the elbow and the body to recruit more fibres of the short head etc etc..Likewise..when doing leg curls - feet rotated outwards vs feet rotated inwards & feet pointed down vs feet pointed up etc etc..
Learning these things at an early stage will provide you with more ammo to incorporate variety in your workouts. 
(in reply to Rainman)
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RE: Slim's Max-OT Journal - 9/12/2006 8:31:24 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-
Mental Focus(8)
Energy(8)
Mood(8)
Water Intake(7)
Adherence to Food(9)
(in reply to Lynx100)
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RE: Slim's Max-OT Journal - 9/13/2006 3:29:42 PM
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Rainman
Posts: 802
Joined: 4/15/2005
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Week 6/ Day 2
Chest/Triceps/Shoulders
Flat Bench Press - 1x6 @ 140, 2x5 @ 140
Incline DB Bench - 1x4 @ 40, 1x6 @ 35
Dips - 1x5 @ 25
Cable Pushdowns - 1x6 @ 100, 2x6 @ 70
DB Kickbacks - 2x6 @ 30
Side Lateral Raises - 2x8 @ 10
Mental Measurements
Sleep Quality(7)
Workout Intensity(9)
Mental Focus(9)
Energy(8)
Mood(9)
Water Intake(7)
Adherence to Food(8)
Bad day. My bench went up fine, felt great. Was doing almost as many reps as last week with more weight. And then came incline. On my fourth rep of my first set, my left shoulder just gave out...again. Felt pretty good, was gonna get a good 6 reps in, and then the weight was all the sudden like a 75lb dumbell and it just dropped. I managed to push my arm out and make the dumbell fall to the mats, but I still wasnt very happy. I can feel on the front head of my left shoulder (anterior head?) a knot and a pretty sharp pain whenever I raise my arm up. I finished up my workout, but skipped military press, that just wasn't going to work.
I am really starting to get a little pissed off, every time I start to get a good rhythm, and notice some gains, my shoulder acts up and I can't do anything with it. I'm going to ice it while I'm eating, and then take a hot shower and see how it feels. If it's not feeling GREAT by my next shoulder workout, I may skip it and give my shoulder an extra week to rest. I'm afraid my whole body my need the week off here pretty soon. Starting to get that just...tired feeling all the time when I get to the gym. So I think after week 8 I might take week 9 off and then pick back up where I left off at, that ok with Max-OT?
(in reply to Rainman)
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RE: Slim's Max-OT Journal - 9/13/2006 3:37:56 PM
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Lynx100
Posts: 1649
Joined: 2/24/2005
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quote:
So I think after week 8 I might take week 9 off and then pick back up where I left off at, that ok with Max-OT?
Thats actually what the program recommends - a week of after 8 weeks if i remember correctly..
Listen to your body Corbin... if it hurts dont push it.
You can work AROUND an injury.. but never work THROUGH it.
Shoulders are annoying to injury because they are involved in just about all upper body movements. An extra week of rest from all upperbody exercises isnt going to set you back in the long term and it will help you shoulder heal.
If it hurts, dont use it. Simple.
Take care of your health first and foremost.
(in reply to Rainman)
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RE: Slim's Max-OT Journal - 9/14/2006 2:47:44 PM
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Rainman
Posts: 802
Joined: 4/15/2005
Status: offline
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Mental Measurements
Sleep Quality(8)
Workout Intensity-
Mental Focus(8)
Energy(9)
Mood(8)
Water Intake(9)
Adherence to Food(7)
< Message edited by Rainman -- 9/14/2006 2:49:44 PM >
(in reply to Lynx100)
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RE: Slim's Max-OT Journal - 9/15/2006 1:52:31 AM
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cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
Status: offline
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Definitely take the week off. Like Lynx said, it's recommended by the program anyway, and is a good idea for any routine- Your body will definitely respond well to it.
(in reply to Rainman)
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RE: Slim's Max-OT Journal - 9/18/2006 8:19:13 PM
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Rainman
Posts: 802
Joined: 4/15/2005
Status: offline
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Week 7/ Day 1
Back/Bicep/Forearm
Sliding Wide Grip Pull-Ups - 2x6
Bent Row - 2x6 @ 100
One Arm DB Rows - 2x6 @ 80
Straight Bar Curls - 2x6 @ 70
Hammer Curls - 2x6 @ 35
Wrist Curls - 2x6 @ 70
DB Wrist Curls - 1x6 @ 35
Mental Measurements
Sleep Quality(7)
Workout Intensity(8)
Mental Focus(9)
Energy(6)
Mood(8)
Water Intake(7)
Adherence to Food(9)
Blah...not a bad workout, but few of my lifts just aren't going up if I want to use good form, which I'm forcing myself to do despite the lifts being dead in the water as far as weight increasement is concerned. Wanted to see how my deadlift was doing, so after a little warm up I did 225 once for weight acclimation, and then did 250 (new high for me) and like...not sure what happened.
Pulled it FAIRLY easily, no stalling, pretty smooth...but then once I set the weight down and stood back up...vision got blurry and started to get kind of black, got lightheaded and dizzy...had to grab a machine to hold myself up...needless to say, I stopped at 250 on the DL, although I felt like I could do some more...didn't think it would be too smart, lol.
(in reply to cpl)
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RE: Slim's Max-OT Journal - 9/19/2006 12:00:45 PM
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MuscleMachine14
Posts: 487
Joined: 5/24/2006
Status: offline
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hey man i got a question. I'm on week 5 of the max-ot program, and after week 5, it is not as clear as it was before about the program that you are on. Like for weeks 1-4, after every 2 weeks it would change, but 5 is only a one wek thing, than 6 and 7, than 8-12, or thats how i interpreted it. Is that right?
_____________________________
Age: 18
Height: 5'7"
Body Weight: 180-185
BF %: 8 %
Incline Barbell: 195 x 8
Squat: 295 x 8, ass to ground
Shoulder Press: 175 x 8
Barbell Row: 195 x 8
Skullcrushers: 105 x 10
(All lifts are on 3rd set)
(in reply to Rainman)
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RE: Slim's Max-OT Journal - 9/20/2006 6:34:30 PM
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Rainman
Posts: 802
Joined: 4/15/2005
Status: offline
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Week 7/ Day 2
Chest/Triceps
Barbell Flat Bench - 2x6 @ 140, 1x5 @ 140
Flat DB Press - 2x6 @ 50
Dips - 1x8
Tricep Kickbacks - 3x6 @ 30
Cable Pushdowns - 1x6 @ 80, 1x8 @ 80
Mental Measurements
Sleep Quality(7)
Workout Intensity(10)
Mental Focus(9)
Energy(6)
Mood(4)
Water Intake(7)
Adherence to Food(9)
(in reply to MuscleMachine14)
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RE: Slim's Max-OT Journal - 9/20/2006 6:41:22 PM
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Rainman
Posts: 802
Joined: 4/15/2005
Status: offline
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Muscle:
That's more or less how I saw it, I'm following the 3-day split given in week 6 again for week 7, and if it gives a new workout on week 8 (haven't read ahead yet) I will most likely switch to whatever it suggests.
Actually, I decided to skim ahead over the next few weeks, and I think I may try week 8's workout for weeks 8 & 9 (possibly 10 if I like it), but after that I will probably switch it up. If you look on the left of the page, under the lists of weeks, you will see where it says More Workouts. I will probably find one of the routines it gives in there for the last couple weeks, I'm sure you will be able to find something you like if worse comes to worst.
(in reply to Rainman)
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RE: Slim's Max-OT Journal - 9/21/2006 6:18:47 PM
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MuscleMachine14
Posts: 487
Joined: 5/24/2006
Status: offline
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Alright man thanks alot. Good luck with the rest of your split.
_____________________________
Age: 18
Height: 5'7"
Body Weight: 180-185
BF %: 8 %
Incline Barbell: 195 x 8
Squat: 295 x 8, ass to ground
Shoulder Press: 175 x 8
Barbell Row: 195 x 8
Skullcrushers: 105 x 10
(All lifts are on 3rd set)
(in reply to Rainman)
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RE: Slim's Max-OT Journal - 9/22/2006 3:13:41 PM
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Rainman
Posts: 802
Joined: 4/15/2005
Status: offline
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Week 7/ Day 3
Legs
Squats - 3x6 @ 135
Leg Extensions - 2x6 @ 125, 1x6 @ 150
Stiff Leg Deadlift - 3x6 @ 125
Not a great workout...got rushed out, they were lockin up...just not good..
(in reply to MuscleMachine14)
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RE: Slim's Max-OT Journal - 9/25/2006 9:00:21 PM
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Rainman
Posts: 802
Joined: 4/15/2005
Status: offline
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Week 8/ Day 1
Back/Biceps
Hand-2-Hand Wide Pull Ups - 2x6
Bent Row - 2x6 @ 115
One Arm DB Rows - 2x6 @ 90
Sitting Hammer Curls - 2x6 @ 35
Straight Bar Curls - 2x6 @ 75
(in reply to Rainman)
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RE: Slim's Max-OT Journal - 9/27/2006 9:29:21 PM
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Rainman
Posts: 802
Joined: 4/15/2005
Status: offline
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Week 8/ Day 2
Chest/Tricep
Flat Bench - 2x6 @ 140
Dumbell Bench Press - 1x4 @ 60, 1x6 @ 55
Dips - 1x8, 1x10
Kickbacks - 2x6 @ 30
Pushdowns - 2x6 @ 90
(in reply to Rainman)
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