JawD`s Max OT Journal

[JawD]

Ok. I decided to restart the journal as it would be easier for me to use this way. So, I`m going to use this first post to track my progress so I will edit it as I go.

I`m starting the Max OT programme for a number of reasons. Its been recommended to me, Ive read alot of positives about it, and, although I do feel they try and sell their products alot, the basics of what they are saying appeal to me. Now, I will have to shuffle the pack a little but I`m sticking to it as much as possible. Mainly that I want to keep doing my cardio but can`t fit it in as they suggest. So, I will have two cardio days per week (followed by Ab training) and Three lifting days per week.

Goals

To initially reduce BF% below 20%
To gain bulk and more definition and strength
To enjoy getting there


In the beginning .....

Height - 6'0"
Weight - 200lb
BF%- 30%
Before Pics here:- http://www.discussfitness.com/forums/showthread.php?t=16631

(Weight and BF% will be measure for the first five mornings of each month. The figures entered will be an average of these five days. I done this because mainly the BF% can fluctuate so much depending on hydration etc. More important, I want to SEE and FEEL the results.)


Nutrition

These are my current aims for daily nutrition.

Basal Calorie Intake = 2000 Cals
Protien - 40% - 800 cals - 200g
Carbs - 40% - 800 cals - 200g
Fat - 20% - 400 cals - 45g
Water - 2L - 2.5L

So, if I eat 2000 Cals, I stand still, if I eat this and train, I loose a little. I think !



Suppliments

I am currently using the following.

Whey Protien Shake - Once with Breakfast and once after training or late evening.
Lean System 7 - Three when I wake and two before evening meal or training

[JawD]

Max OT - Week 1

(Oh, I will start this on monday to keep it inline. Tonight I will do chest / back, then saturday arms then start Max OT)

Will be as follows

Mon - Legs & Arms
Tue - Shoulders / Traps
Wed - Back
Thu - Boot Camp & Abs
Fri - Rest
Sat - Rest
Sun - Chest

[TommyD]

Originally Posted by JawD

Max OT - Week 1

(Oh, I will start this on monday to keep it inline. Tonight I will do chest / back, then saturday arms then start Max OT)

Will be as follows

Mon - Legs & Arms
Tue - Spinning & Abs
Wed - Shoulders / Traps
Thu - Back
Fri - Rest
Sat - Rest
Sun - Chest

I have a question for you Jaw... is that your Max-OT routine above? If it is you might want to read ahead a little bit in the Max-OT schedule because the body part groupings changes almost every week (e.g. one week it will be legs and abs and the next week it will be legs and shoulders... that sort of thing).

[Octagon]

Heh, unless you're carrying twenty or more pounds of fat on your head you're nowhere near thirty percent bf right now.

Hell, you're probably already below twenty percent.

[JawD]

Well, that was going to be my Week 1 Schedule. Ive read it up to there (and into the next week if I`m honest). Ive taken the 1st week and I had to jig it slightly to accomodate my cardio. Not much though. Split the Abs / Arms day.

I noticed that the schedules do move, but this is just my week 1.

As for my BF%, I dunno. I have a set of scales that measure weight and BF% via metal plates that you stand on. The weight has been consistant when I check it first thing (around 200lb), but the bf% has been all over! It went 32% 29% then 26%. I realise it will fluctuate depending on water consumption & digestion etc which I why I was trying to measure the same time each day. I`m thinking of buying some calipers though.

One point though, if you wouldnt mind commenting on my Nutrition notes as thats the part I`m currently hazey with. Thing I`ve OD`d on conflicting p/c/f info !! Max OT suggests 53 / 37 / 10 but I`m plummed for 40 / 40 / 20 for now.

Thanks for posting guys :thumbup:

[Octagon]

Originally Posted by JawD

...but the bf% has been all over!

Yeah, that's because those scales pretty much suck. That's the annoying reality of BF estimates: the cheaper and more convenient the method the poorer the accuracy.

Oh well, huh

Originally Posted by JawD

Thing I`ve OD`d on conflicting p/c/f info !! Max OT suggests 53 / 37 / 10 but I`m plummed for 40 / 40 / 20 for now.

Thanks for posting guys :thumbup:

Well, I'm hardly an expert but I'd have to say my STRONG impression is that whatever differences there might be between 53/37/10 and 40/40/20 are marginal at best.

I wouldn't worry about it.

[tweeter]

add the weights and reps you do so we can see your progress. Good Luck!!!! :thumbup:

[JawD]

I certainly will be. I`m starting it on monday. So I`ll finish this week with some cardio and arms. Sunday is then rest.

Thanks for the support guys :thumbup:

[JawD]

Week 1 - Monday 12th Jan 2004

Legs & Arms

Dumbell Squat - Warmup - 6 x 26/30/30kg

Doing these as dont have squat rack, figure this would be next best thing. Went ok though will jump next time and prob start on 32`s. I want to get to the stage where I`m doing 3 sets of 4 reps so I can try and build them to 6`s.

Leg Press - 6 x 120 / 130kg

Aaaargh. Geez that was a tough one but it hit the spot. One of my faves these. Go for 2 x 130 next time.

Stiff Leg Deadlift - 6 x 45/50kg

First time Ive done these so I think I was being a little cautious. Due to the wau Ive been taught to lift, this seems just ..... wrong! Anyway, went ok and next time I need to bump it up as it was too light.

Calf Press - 8 x 140 / 140kg

Done these as we dont have calf raise thingy (though next might do them on platform with dumbells). Was fine but I was slipping all over ! Felt like I was going to ping out of the seat! Yeah, DB`s next time.

Single Leg Calf Extension - 8 x 35 / 45kg

Done these as we have no 45' calf press. Struggled on 2nd set but managed the 6th. Though was a little awkward, didnt feel right.

Leg Summary

They feel like they had a good workout but I`m not happy about having to substitute so many excersises. Still, was good.


Barbell Curls - 6 x 35 / 35kg

Great. Highest Ive been on these so I`m happy. Next time will do first set at 40kg and see how I go.


Alt Dumbell Curls - 6 x 18 / 18kg

Again, just the right weight. So, next time will push up to 20 on the 1st set and see how I go.


Straight Back Cable Curls - 6 x 30 / 32.5

Same again, feels good :thumbup: Though both at 32.5 next time.


Skullcrushers - 6 x 25/25kg

Bah, a little too light. Up next time to 30`s.

Tricep Cable Pushdown - 6 x 35/35

This feels about my limit. But, I done both 6`s so next time these will also go up.

Dumbell Kickback - 6 x 14kg

Wobbled like Mr wobble from Wobbleland, but finished the set, albeit with a strange expression on my face!

Wrist Curls - 8 x 25/25kg

Was ok but hurt my wrist. Think I might invest in some sort of wrist support.

DB Wrist Curl - 8 x 14kg

And thats that. No probs here bar the wrist again.

Arm Summary

Excellent workout but I must start to pushmyself if I`m going to get the gains. I want to start seeing 4-6 reps and not all 6`s. I`ve about got my levels on the arms though so I expect this next time.

Whole thing took 1hr (and I`m ****** !).

Zzzzzzzz

[JawD]

Oh, one note. I might change these two around. As a combined workout I think there is too much work there in total. I`ll have a think.

[JawD]

Week 1 - Tuesday 13th Jan 2004

Shoulders & Traps

Military Press - Warmup - 6 x 40/40/40kg

Good weight. Enjoyed these, bit wobbly at the end. Next time try 45`s ?

Dumbell Press - 3 x 22, 6 x 20 / 20kg

Started on 22s but form was poor. I done a 4th but I wont count it as it looked more like I was dancing then my left arm give. So, I done the 6 x 20`s. Stick with 20`s next as well and see how it feels.

Dumbell Lateral Raise - 8 x 12/12kg

Again had just enough to finish. Up next time though to 14s.

Barbell Shrugs - 6 x 50/50kg

First time Ive used BB for these, normally DB. First set was awkward but 2nd went ok. Maybe a little light. Up it again next time.

Upright Row (Close Grip) - 6 x 40/40kg

Excellent. Juuuust made the last rep. Sorry to everyone about that last grunt! Will up these next time and see how I do. One slight problem was the last few reps I felt my hands were slipping a little. Dont like gloves though...


All in all a good workout. Lasted 35mins. :thumbup: Happy today.

[JawD]

Week 1 - Wednesday 14th Jan 2004

Back

Cable Pull Down - Warmup - 6 x 65/65/65kg

Good. Just right but will push up to 70kg next time. Prob with most of these over the last few days is that I`ve juuust managed 6 in each set. Well, I want to be struggling around 5 really for now and work up to 6. So, up it goes.

Seated Cable Row - 6 x 40/45

Ok. Not bad, but highest weight on this is 60kg. So thats where I`m aiming. Even at 45 though I found it was a little too light. Also making me a little frustrated. So, next time start these at 50kg.

Bent Over Barbell Row - 6 x 45/45kg

Also went well. Another one though where I need to be pushing the next weight. So, next time 50kg.

Good Mornings - 6 x 25kg / 0

Ok, this is where things went wrong. It must have been my form, must have been. I started quite light to get the motion right as its the first time Ive done these. But, you know that bit of your spine down from your neck that sticks out, well thats right where it say. OUCH. No way could I increase the weight on these without pushing the bone to my chest! Not Happy about this. I was barely carrying much weight but it just felt wrong & awkward.

So, moved on....

Weighted Hyper Ext, can`t do these at my gym so I decided to add:-

Lever Back Extension - 6 x 60/60kg

These were ok, but I knew this was the last thing to do and frankly, I dont feel satisfied. Humph.


So that was today. I just dont feel Ive done enough. Left me a bit grumpy I`m afraid. Two things to do here. 1) Replace the good mornings 2) add back in with another day so I`m not finished so soon.

I might also consider adding lat pulldowns or level seated row.

[JawD]

Week 1 - Thursday 15th Jan 2004

Cardio & Abs

Well, I changed from two spinning classes per week to one and a boot camp class. Basically Bootcamp is a non-stop 45min class doing runs, star jumps, wall sits, curls, presses, skipping, crunches etc and I`m Knackered ! :thumbup:

After the class I done abs...

Weighted Crunch 10 x 6/6kg

Ok here....

Lever Crunch (Replaced Cable Crunch) 10 x 40/40kg

Harder than usual due to the class, but got through

Jack-Knives - 10 / 5

erm was meant to be two sets of 15, I kinda managed one set of ten then one of five. After this I was totalled.

All in all a good night :thumbup:

[JawD]

Week 1 - Sunday 18th Jan 2004

Chest

Flat Bench Dumbell Press - 6 x 22/24/24kg

Hmm. A little pleased and also not so pleased here. First time Ive been past 22kg with no problem. But, I still managed 6's all the way. Progress is progress but next I still need to try and up it. I know I`m close and not sure I could do all 26, but next week is gonna be interesting.

Incline Dumbell Press - 6 x 24/24/24kg

Now I am happy. Last time I tried these my left arm give way when I lifted the DB into position. This time I got it there ok and managed to get through the reps ok. Will up it next time though I have to admit being wary, but only of getting the weight into place.


Chest Dips - 5 x 0 / 6 x 0

Ok, first its the assisted dip machine, so "0" is basically doing the dips with my own weight and no assist. However, my form wasn`t too good. Didnt get all the way down and also felt more like tricep dips than chest. I think next time I should add some weight to make it easier but get the motion right.

Oh, and these hurt !

[JawD]

Week 2 - Tuesday 20th Jan 2004

Arms

Barbell Curls - (Warmup 3 sets) 5 x 40kg / 5 x 40kg

Excellent! I knew after last week I could push it up one more. When I picked this up I thought, no way. But yep, managed to squeeze out two sets of 5 which I`m pretty happy with :thumbup:

Alt Dumbell Curls - 5 x 20kg / 5 x 20kg

Not sure what it is with the 5's today, but its progress!

Straight Bar Cable Curls - 6 x 32.5kg / 5 x 35kg

Juuust couldnt quite get that last rep. Overall good though and will push up first set to 35kg next time.

Lying Tricep Ext - 6 x 30 / 30kg

Closed my grip a bit on these which made them harder but better. That and increasing the bar and still managing 6 reps made me realisle last week was a waste of time! Unsure about increasing yet as I just managed these....

Tricep Pushdowns - 4 x 40kg / 1 x 40kg / 5 x 35kg

Aaargh. Well, I made good progress last week but damn 40kg is tough. Lost a bit of form as well. Failed on the 5th. 2nd Set managed one rep so dropped the weight. Think I`d worked them pretty hard and could only manage 5. Fair enough.

Dumbell Kickbacks - 6 x 14/14kg

Oops. One more set than I was meant to. Oh well. I can kick it back ok but I`m trying to control the return more. It tends to swing back down at the moment.

BB Wrist Curl - 6 x 25/25kg

Hmm. Still hurting my wrist these, still need to get wrist straps or something.

DB Wrist Curl - 6 x 14kg

Same as above.

Well, all in all a good session! :thumbup: :thumbup: I do like Arm days.