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28-Feb-05, 11:21 AM
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#1
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Registered User
Join Date: Dec 2004
Location: Auburn Hills, MI
Age: 32
Posts: 314
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Matt's 12 Weeks - Max-OT style!
today I started the 12week Max-OT program that Todd recommended to me. I have two friends that are doing it at the same time.
Monday Legs:
Bad Start! I forgot the printout of the first week's program so I had to try to do it from memory.
Precursor: I have NEVER done squats or Deads so I spent today learning and trying to find out what kind of weight I could handle!
Squats: 1x8 185, 2x6 225
Stiff Leg Deads: 2x6 225 1x5 225
Should have read This before doing them. I can tell my lower back is going to be sore!
Seated Calf Raises: 3x6 190
Leg Extensions: 1x6 190 2x6 235
Ham Pull: 2x6 190
Man did I fudge up my first day! I feel like I tried to start the horse race before the gates were opened! 
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__________________
"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort." -Herm Albright
Journal
FitDayJournal
Last edited by Azanmi; 23-Mar-05 at 11:59 AM.
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28-Feb-05, 03:19 PM
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#2
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Registered User
Join Date: Feb 2004
Posts: 28
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Good job on leg workout. You should feel it now  I was doing MAX-OT for last 10 months and love it. Just have to push it hard  |
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02-Mar-05, 08:42 AM
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#3
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Registered User
Join Date: Dec 2004
Location: Auburn Hills, MI
Age: 32
Posts: 314
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3/1/05
3/1/05
Arms n' Abs
Biceps
Straight Bar Curls 1x6 85, 1x5 105
Alternating DB Curls 2x6 35s
Cable Curls 1x6 150
Triceps
Cable Push-Downs 2x6 130
Lying Tricep Ext. 2x6 60
DB Kick-backs 1x6 40s
Forearms
Barbell Wrist Curls 1x8 105, 1x8 135
DB Wrist Curls 1x8 40s
Abs
Hanging Leg Raises 2x15
Cable Rope Crunches 2x10 140
Crunches (Weighted) 1x10 35 added
__________________
"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort." -Herm Albright
Journal
FitDayJournal
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02-Mar-05, 04:08 PM
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#4
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Registered User
Join Date: Dec 2004
Location: Auburn Hills, MI
Age: 32
Posts: 314
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3/2/2005
3/2/2005
Shoulders/Traps
Shoulders
Military BB Press 1x6 135, 2x6 155
Seated DB Press 2x6 55s
Standing Side Lateral DB Raises 2x6 35s
Traps
BB Shrugs 2x6 225
Upright Rows (CG) 2x6 95
__________________
"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort." -Herm Albright
Journal
FitDayJournal
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06-Mar-05, 05:24 PM
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#5
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Registered User
Join Date: Dec 2004
Location: Auburn Hills, MI
Age: 32
Posts: 314
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3/3/2005
3/3/2005
Back
Lat Pull-Downs 3x6 180
Seated Cable Rows 2x6 180
Good Mornings (First Time! Being Cautious) 2x6 Bar
Weighted Hyper Extensions 1x6 35 Plate, 1x6 45 plate
3/4/2005
Left work early... Missed chest day  ...Sick as a dog! Hoping to be better by monday!
__________________
"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort." -Herm Albright
Journal
FitDayJournal
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08-Mar-05, 02:48 PM
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#6
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Registered User
Join Date: Dec 2004
Location: Auburn Hills, MI
Age: 32
Posts: 314
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3/8/2005
3/8/2005
STILL SICK! Man this sucks, nothing like a little sickness to throw your brand new program in the toilet! I guess I start from scratch again whenever this passes
__________________
"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort." -Herm Albright
Journal
FitDayJournal
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11-Mar-05, 09:02 AM
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#7
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Registered User
Join Date: Dec 2004
Location: Auburn Hills, MI
Age: 32
Posts: 314
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Finally Better!
Finally Better! 1 week later I'm feeling about 80%.
I'll start everything over today at lunch... gonna be a killer chest day!
__________________
"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort." -Herm Albright
Journal
FitDayJournal
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17-Mar-05, 05:29 PM
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#8
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Registered User
Join Date: Dec 2004
Location: Auburn Hills, MI
Age: 32
Posts: 314
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Catchup
Ok I have to catch everyone up... havn't posted in a while.
3/14/05
Legs
Squats 3x6 225
Leg Press 2x6 335
SLDLs 2x6 225
Standing Calf 2x6 200
45deg Leg Press Calf Raises 1x8 425, 1x8 515
3/15/05
Arms and Abs
Biceps
Straight Bar Curls 2x6 105
Alt DB Curls 2x6 40s
Cable Curls 1x6 150
Triceps
Cable Push-Downs 2x6 110
Lying Tri Ext. 2x5 90
DB Kick-Backs 1x6 50
Forearms
BB Wrist Curls 2x8 105
DB Wrist Curls 1x8 40
Abs
Hanging Leg Raises 4x15
Cable Rope Crunches 2x10 140
Weighted Crunches 1x10 125
3/17/05
Back
Lat Pull-downs 3x5 175
Seated Cable Rows 1x6 200, 1x6 250
Good Mornings (still being gun shy with this) 2x7 65
weighted Hyper-Ext. 2x6 hugging a 45 plate
__________________
"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort." -Herm Albright
Journal
FitDayJournal
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22-Mar-05, 09:11 AM
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#9
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Registered User
Join Date: Dec 2004
Location: Auburn Hills, MI
Age: 32
Posts: 314
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Tips on SLDL's?
3/22/05
Legs
Squats 3x6 255
Leg Press 2x6 365
SLDLs 2x6 255
Standing Calf 1x6 200, 1x6 160 (Not getting full extension on 200)
45deg Leg Press Calf Raises 2x6 515
Any Opinions or suggestions are welcome. I am seriously thinking of abandoning the SLDL's because I'm always worried that my form is slightly off when I initially stand the weight up. The reps afterwords are alright it's just getting started that freaks me out! Any tips?
__________________
"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort." -Herm Albright
Journal
FitDayJournal
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23-Mar-05, 08:53 AM
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#10
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Registered User
Join Date: Dec 2004
Location: Auburn Hills, MI
Age: 32
Posts: 314
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Roll me out of Bed!
Yeah.... this morning was a little tough. I added 30lbs to pretty much all my lifts yesterday on leg day and my body 'thanked' me for it this morning. Gonna have to do a lunchtime workout.
__________________
"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort." -Herm Albright
Journal
FitDayJournal
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23-Mar-05, 03:08 PM
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#11
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Registered User
Join Date: Dec 2004
Location: Auburn Hills, MI
Age: 32
Posts: 314
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3/23/2005
3/23/05
Arms and Abs
Biceps
Straight Bar Curls 1x3 115 (A little too much) 1x5 105
Alt DB Curls 2x6 40s
Cable Curls 1x6 160
Triceps
Cable Push-Downs 2x6 160
Cable Sculls 2x6 140
DB Kick-Backs 1x6 50
Forearms
BB Wrist Curls 2x8 105
DB Wrist Curls 1x8 40
Abs
Hanging Leg Raises 3x15
Cable Rope Crunches 2x10 150
Weighted Crunches 1x10 45 Plate
__________________
"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort." -Herm Albright
Journal
FitDayJournal
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23-Mar-05, 05:08 PM
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#12
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Registered User
Join Date: Dec 2004
Location: Auburn Hills, MI
Age: 32
Posts: 314
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Bodyfat Test
Hey I just got a bodyfat test at the Gym and it turned out better than I thought! I was thinking that I had passed the 20% mark but apparently I'm at 16.6%. Now I need to bulk for the remaining 10 weeks then cut down to 10% for summer. I hope it's do-able!
__________________
"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort." -Herm Albright
Journal
FitDayJournal
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24-Mar-05, 10:20 AM
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#13
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Registered User
Join Date: Dec 2004
Location: Auburn Hills, MI
Age: 32
Posts: 314
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3/24/2005
3/24/2005
Shoulders and Traps
Shoulders
BB Military 3x5 155
DB Military 1x3 (no seat back ), 1x6 50s (Better with Back Support )
Side Lateral DB 2x6 50s
Traps
BB Shrugs 2x6 225
Upright Closegrip Rows 2x6 85
__________________
"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort." -Herm Albright
Journal
FitDayJournal
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25-Mar-05, 10:01 AM
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#14
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Registered User
Join Date: Dec 2004
Location: Auburn Hills, MI
Age: 32
Posts: 314
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3.25.2005
Back
Lat Pull-Downs 3x6 185
Seated Cable Rows 2x6 150
Good Mornings (Still Being Cautious) 1x6 115, 1x6 135
Weighted Hyper Extensions 2x6 45 plate
__________________
"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort." -Herm Albright
Journal
FitDayJournal
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28-Mar-05, 09:05 AM
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#15
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Registered User
Join Date: Dec 2004
Location: Auburn Hills, MI
Age: 32
Posts: 314
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3/28/05
Legs
45 Deg Leg Press 3x6 425
Squats 3x6 265
Ham Curls 2x6 180
SLDLs 2x6 255
Standing Calf 2x6 390
Sooooo anybody out there? SLDLS felt great this morning! Thanks to gcs and cort.
__________________
"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort." -Herm Albright
Journal
FitDayJournal
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Tags
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alternating db, bar curl, bar curls, bar pulldowns, barbell row, barbell rows, barbell shrug, barbell shrugs, barbell wrist, barbell wrist curls, bicep exercises, cable curl, cable curls, cable push, cable rope, cable rope crunches, cable row, cable rows, calf raise, calf raises, curl bar, decline bb, decline crunch, double overhand, grip strength, ham curls, hammer curl, hammer curls, hanging leg, hanging leg raise, hanging leg raises, hip flexor, hyper extensions, incline bb, incline crunch, incline crunches, incline db, knee raises, lat pull, lat pulldown, leg dead, leg deads, leg extension, leg lift, leg lifts, leg press, leg workout, lying tricep, rope crunches, rope pulldowns, seated cable row, seated cable rows, seated calf raise, seated calf raises, standing calf raise, standing calf raises, stiff leg, stiff legs, straight bar, straight bar curls, strength gain, strength gains, strength loss, tri ext, tricep ext, upper body, upright row, upright rows, walking lunge, walking lunges, weight gain, weight training, weighted crunch, weighted crunches, weighted decline, weighted incline, wrist curls  |
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