hLds Max-OT journal

hLd9 · 08-Jun-04, 11:49 PM

Alrite....holidayz almost ending so gonna start the max-ot program wen they end....in abt 2 weeks....
gotta get some more protein and creatine

age: 19
weight: 147
height: 174 cm

measurements
bicep - nearly 13"
chest - 34"
waist - 32"

current
bench: 132 x 5
squat: 132 x 7

goal: to get up to 160lbs+ (pretty much gain as much as possible)
bench 160+ lbs

any comments/advice welcome!!!

hLd9 · 06-Jul-04, 12:13 AM

Starting tomrrow!

Gonna try and follow Max-OT as much as possible

i have bball on monday nights

so...
tuesday - legs
wednesday - arm/abs
thursday - shoulders/traps
friday - back
saturday - chest/abs

supplements
2lb tub GNC "Mega Whey" (half left)
3lb GNC "100% Whey Protein"
4lb AST Creatine HSC (grape)

i'll try too post all my workouts and estimated protein intake

hLd9 · 22-Jul-04, 04:29 AM

damz...i guess i didn't start that day....
i was injured...corked thigh that didn't seem to go away, which meant im limping now and didn't go to the gym for about 2-3 weeks
still in abit of pain...but i went to the gym yesterday and just go back into things

did bench press
1 x 10 25kg
1x 8 30kg
1x 6 35kg
1x 4 40kg
1x3 45kg
1x2 50kg
i know this isn't following the max-OT but i will be starting next week

incline bench
2x7 40-45kg

pec dec
3x7 45

dips
2x8

tricep rope pushdowns
2x8 25

bicep curls
1x 8 15kg
1x6 25kg

alt d/b curls
2x 6 7.5kg

hLd9 · 22-Jul-04, 04:33 AM

was pretty sore this morning, which was good after a good workout

:

followed the max-OT shoulder routine

had a protein shake in the morning
trained at 2:30

Military b/b (front)
1x8 25kg
2x6 35kg

seated d/b press
2x6 10kg (bit light)

side lateral raises
2x6 7.5kg

b/b shrugs
1x8 25kg
1x7 30kg
1x6 35kg

upright rows
2x6 30kg

had protein shake 20 mins after

note: checked scale and lost weight...argh...went down to 65.8 or something
need to get back on track

hLd9 · 27-Jul-04, 08:17 AM

straight b/b curls
1x8 15kg
1x6 25kg
1x5 25kg

Alt d/b curls
1x7 7.5kg
1x7 7.5kg
too light...i need to go up

Cabel curls
1x6 30

lying tricep extension (first time doing it)
2x8 10kg

hLd9 · 29-Jul-04, 07:46 AM

Military b/b (front)
1x8 25kg
2x5 40kg

seated d/b press
1x8 10kg
2x7 12.5kg

side lateral raises
2x6 7kg

b/b shrugs
1x8 25kg
1x8 30kg
2x6 35kg

upright rows
2x6 40kg

hLd9 · 29-Jul-04, 07:47 AM

bench press
1x8 20kg
1x6 30kg
1x5 40kg
3x5 50kg

dips
3x9

and did some work on my back