bake's workout journal

[bake15]

5/20

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
10X10X8
close-grip cable row 10X10X10X8
shrugs 12X10X10X10
wide-grip row 3 sets of failures at 70% of weight from first sets of row
hyperextensions 15X15X15

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

[tweeter]

Originally Posted by bake15

5/20

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

is that first set for your wide grip row a warmup/accumative set? if you are tailoring max-ot to you then imo try 3-4warmup/accumlative sets and then 6-9 sets for strength building. also in max-ot you really shudnt feel a "burn" in your muscles, it shud be more of a explosive rep and not slow. just my 2cents

[bake15]

Yeah I did the 5 warm-up/acclimation sets as well, just didn't write about them. In regard to the burn you are absolutely correct I read more the the MAX-OT workout write up after the workout and saw that about the burn. Thanks for the feedback, I'm sure I will have some questions along the way with this workout.

[tweeter]

thats what im hear for, also Todd on DF is a big follower of Max-ot

good luck:

i drop by and see how things are going

[bake15]

After one full cycle I have to say that I'm really enjoying the MAX-OT workout; I'm not feeling burned out after a workout but I feel like I've had a hell of a workout. Each workout my intensity and focus with each rep in getting better. Here's the lowdown on the last week: (warm-up and acclimation sets not included, but they were conducted)

Chest: Incline bench (hammer strength) 190X3
170X5
170X5

Bench (hammer strength) 210X5
210X5
210X4

Decline Bench (dumbells) 45X10
(need to work on getting the right weight next workout)

Shoulders/Triceps: DB Press: 52.5X5
50X4
50X4

BB military press: 115X4
105X5

DB side laterals: 25X7
27.5X6

pressdowns: 85X5
80X5
80X4

seated db overhead press: 50X6
55X6

Legs: Squats: 155X6
135X4
135X4

Leg Press: 190X4

Leg Curls: 195X8

Standing Calf Raise: 310X8
375X8

Seated Calf Raise: 180X8
(Note: I tweaked my quad during the warm-up for squats, so all the lifts that included use of my quads I used signifigantly less weight that what is called for with this workout, the tweak is already gone so next leg workout should be a better gauge than this one)


Back/Traps: Wide-grip row: 225X6
240X5

V-bar pulldown: 160X5
150X6

Pulldown: 160X6
170X5

low-cable row: 140X6
160X6

Shrugs (hammer Strength) 270X6
320X5

Hyperextensions: 45X8
60X6

[bake15]

Beginning my 4th week of MAX-OT, just finished my 4th back workout and I'm gonna post a comparision of my first back workout and my workout from this evening.

Wide-grip row (machine)
1st week set 1: 190 (8 reps) set 2: 210 (6)
4th week set 1: 270 (5) set 2: 270 (5)

V-bar lat pulldown
1st week: set 1: 150 (6) set 2: 150 (5)
4th week: set 1: 180 (6) set 2: 180 (5)

Lat pulldown
1st week: set 1: 140 (6) set 2: 140 (6)
4th week: set 1: 190 (6) set 2: 190 (5)

Cable row (straight bar)
1st week: set 1: 140 (6)
4th week: set 1: 200 (6)

Shrugs (hammer strength)
1st week: set 1: 250 (6)
4th week: set 1: 300 (6)

Hyperextensions
1st week: set 1: 45 (8) set 2: 45 (6)
4th week: set 1: 90 (6) set 2: 90 (6)

I'm definately liking this workout, each workout my intensity and focus has gotten better and better. Prior to learning about MAX-OT I never had too great of a focus my mind would wander I think mainly because I was working out too long and doing so many sets on each lift, but now my mind is in tune with my body during each rep. I am a bit disappointed with my progress with the V-bar pulldown, but it is a totally new lift to me so I'm sure I'm using a muscle set that had gotten very little attention before in my workouts I'm hoping for a steady increase in weight on that lift in the near future.

[bake15]

Diet right now consists of about 2600 calories a day; 45-50% protein, 30-40% carbs, 15-20% fats. I'm not trying to bulk right now, trying to lose some body fat. Supplementation includes; Multivitamin, 2 extra grams of Vitamin C, Whey Isolate and regular Whey, creatine mono 10 grams, GABA 1.5 grams prior to workout, and Xenadrine NRG.