Newbie to the site here, read about the MAX-OT workout on here and thought I would give it a try.
Here's my back workout from the past few months;
wide-grip row 10X10X10X8X8
Superset: wide-grip lat pulldown
close-grip lat pulldown
standing lat pulldown
close-grip cable row 10X10X10X8
wide-grip row 3 sets of failures at 70% of weight from first sets of row
What I really liked about the MAX-OT workout was the do more with less philosophy. Though I did get some gains in strength and size with the above workout I'm positive I did too much and was overworking myself. Especially since my rest between sets was minimal usually 30 seconds at the longest.
So today was my first day of the MAX-OT; went with the back today;
Wide-grip row (machine) set 1: 8 reps 190 lbs (too light)
set 2: 6 reps 210 lbs.
Close-grip lat pulldown (v-bar) set 1: 6 reps 150 lbs
set 2: 5 reps 150 lbs
Lat pulldown set 1: 6 reps 140 lbs
set 2: 6 reps 140 lbs.
Cable row (straight bar
) set 1: 6 reps 140 lbs.
Shrugs (hammer strength) set 1: 6 reps 250 lbs.
Hyperextensions set 1: 8 reps 45 lbs.
set 2: 6 reps 45 lbs.
(on the hypers on the second set I switched to a very slow up and down movement and felt the burn a lot more, I do need to switch to dumbells next time I was using a 45 lbs. plate)
Overall, I liked the workout, felt I isolated my back much more with this workout than my prior workout as I often felt a lot of fatigue and pump in my arms and forearms.
Current supplementation: NO-Explode, multivitamin, flaxseed oil, L-Carnitine, whey protein