Lunaris718's max-ot journal

Lunaris718 · 17-Feb-04, 03:37 PM

alrighty, just started my max-ot routine yesterday, trying to follow it to a T. first day was legs.

stats:
age:19 (will be 19 on 21st)
ht:6'2
weight:200 (give or take)
weeks of training:8 full weeks, middle of 9th

Monday: Legs

Squats:
3x6 100lbs
This was my first time doing squats so i was a little hesitant and wasn't sure of my max, i could have done more, will work on that next week...felt good thought

Leg press
2x180lbs
probably could have done more, but i think it is best to learn what i can do first, but maybe 10-20 lbs more.

still legged deadlift
2x6
didn't know how to do this very well and i used my lower back too much. i checked it out and i realized what i did wrong,and will correct it next time

standing calf raise
the machine my friend and i did this on didn't seem to be the right machine, but it was a calf machine never the less
2x8
still could have done more

45 degree calf press
pretty nice but once again i could have done more weight.
2x8

overall i consider this a good workout mainly because i realized my limits are father than i thought. legs were never my strong point and tonight (arms and abs) should be a good day with positive failure.

will post diet tomorrow as well.

Lunaris718 · 18-Feb-04, 09:46 AM

Tuesday: Arms

straight bar curls
1x6 1x5 65lbs
these felt great, definately hit positive failure on these.weight is good

alternating dumbell curls
1x5 1x5 30lbs also felt good, hit positive failure

straight bar cable curls
had to replace these with machine preacher curls because i was at ballys (not my usual gym) which sucks and they don't allow the bottom cable to be replaced with a t bar.
80 lbs
1x6

triceps

tricep pushdown
2x6 60lbs nice but could have done more weight.

skull crushers
not sure how much the ez curl bar weights itself but i had 15 on each side and still could have done more
1x6 1x6

dumbell kickbacks
30lbs
1x6 maybe a little bit more weight

forearms
dumbell wrist curls
not sure if i did these right
35 lbs
1x6

diet;
nox2 3 tabs
breakfast 2 egg whites, 1 whole egg on whole wheat toast
1/2 cup oatmeal

mid morning isopure shake

nox2 3 tabs

lunch; tuna with one hard boiled egg on whole wheat toast

mid afternoon
chicken salad on a roll

shake

dinner:rice with vegetables and chicken

post workout;
protein shake

Lunaris718 · 19-Feb-04, 03:14 PM

Wed: Shoulders and traps

Straight Bar Military Press (in front)
started off with 60 lbs 1x6 (too light) 70 lbs 1 x6 80 1x6
next week my first work set will be 90

Arnold Press
45s 1x6 1x6 put up a struggle here but i'm sure i could put up 50
Dumbbell Side Laterals
35s hard, i think i messed my form up 1x7 1x6
Traps

Barbell Shrugs
i did dumbell shrugs instead 75lbs 2x6
Upright Rows (close grip)
70lbs 1x6 1x5

good workout overall, it seems that this week i've been doing less weight than i should, but once i know what my limits are i will hit positive failure alot more.

Lunaris718 · 20-Feb-04, 05:28 PM

Thur: Back

cable pulldowns: 130
1x6 1x6 1x5

seated cable rows
130 1x6 1x6

good mornings
1x6 1x6 70lbs

weighted hyper extensions
1x6 1x6 35lb plate

friday: Chest

Flat bench press
145lbs 1x6
155 1x5
155 1x5

dumbell incline press 50lbs
1x6 1x5 1x5

weighted dips

1x5 1x5

Lunaris718 · 24-Feb-04, 04:30 PM

Monday: Legs

Squats: 1x6 140lbs
1x5 150
1x5 150
oooh i really felt these...good weight too

leg press
250
1x5 1x5

stiff legged deadlift

145lbs
1x6 1x5

calf press
(the calf machine at my gym doesn't have marked weight)
1x8 1x8

45 degree leg press

200lbs
1x8 1x8

hou059 · 27-Feb-04, 05:39 PM

Quote:

Originally Posted by Lunaris718

Monday: Legs

Squats: 1x6 140lbs
1x5 150
1x5 150
oooh i really felt these...good weight too

leg press
250
1x5 1x5

stiff legged deadlift

145lbs
1x6 1x5

calf press
(the calf machine at my gym doesn't have marked weight)
1x8 1x8

45 degree leg press

200lbs
1x8 1x8

Looks like your working hard dude! The Bally's you went to wouldn't let you put a bar on the bottom cable? WTF, is tha about?

Lunaris718 · 01-Mar-04, 12:01 PM

yeah it had a lock on it so it only could have the single grip handles, it was gay. but i'm back and my gym where i can really put in some blood sweat and tears, so i figured i'd continue my journal since it is being read.

Monday of week 3 Max-OT

Squats:
warmed up first (don't remember the weight)
working sets.
1x6 155
so yeah i put more lol
1x5 175
i forgot my weight belt and i got scared i was going to hurt my back, i still question my form, i'll get it checked out.

45 degree leg press
250lbs
1x6
280lbs
1x6
1x5

Leg curls
90 lbs
1x6
1x6

stiff legged deadlifts
i don't know i felt these in my back more than my hamstrings, i must have been doing it wrong
155
1x6
1x5

calf raise
(no weight markings in my gym)
1x7
1x6

45 degree calf press

280
1x6
1x6

tomorrow is chest, the workout has changed in week 3...so i will update tomorrow.

currently supplementing with

100% ON whey protein
ON pre load creatine complex

hou059 · 01-Mar-04, 12:31 PM

Quote:

Originally Posted by Lunaris718

yeah it had a lock on it so it only could have the single grip handles, it was gay. but i'm back and my gym where i can really put in some blood sweat and tears, so i figured i'd continue my journal since it is being read.

Monday of week 3 Max-OT

Squats:
warmed up first (don't remember the weight)
working sets.
1x6 155
so yeah i put more lol
1x5 175
i forgot my weight belt and i got scared i was going to hurt my back, i still question my form, i'll get it checked out.

45 degree leg press
250lbs
1x6
280lbs
1x6
1x5

Leg curls
90 lbs
1x6
1x6

stiff legged deadlifts
i don't know i felt these in my back more than my hamstrings, i must have been doing it wrong
155
1x6
1x5

calf raise
(no weight markings in my gym)
1x7
1x6

45 degree calf press

280
1x6
1x6

tomorrow is chest, the workout has changed in week 3...so i will update tomorrow.

currently supplementing with

100% ON whey protein
ON pre load creatine complex

Sounds Good, dude. What are your goals? i hardly squat because I don't have a partner to spot me. I kept to myself in the gym so i don't have any buddies. It's been a few years since I even attempted to squat. The Bally's i go to is pretty cool, on the weekends it is damn near empty, almost like having it to myself so I can try different excercises and take my time. It's bad-ass.

Lunaris718 · 01-Mar-04, 06:57 PM

my goals? strength and size, and i probably should have added that it's smith machine squats, i don't have a partner either so i'm forced to do smith machine squats.

hou059 · 02-Mar-04, 08:57 AM

Quote:

Originally Posted by Lunaris718

my goals? strength and size, and i probably should have added that it's smith machine squats, i don't have a partner either so i'm forced to do smith machine squats.

Sounds good man, I am currently trying to shed body fat, so far I am doing well. I was thinking of doing the Smith Machine squats as well, tonight is my leg day so maybe I'll give it a whirl!

Lunaris718 · 02-Mar-04, 07:00 PM

well i'm looking to shed fat too, but build muscle at the same time, i know i know it's hard, but oh well.,about to go to the gym soon anyway, good luck with those squats.

Lunaris718 · 02-Mar-04, 11:17 PM

Tuesday: Chest and Abs

Incline bench press
I saw some old friends of mine from school at the gym so i got a spot and could use free weight
warm up
95x12
105x10
135x6
145x4 (too much weight)
135x5
well i see free weights are much harder, but oh well i did my max hehe

dumbell bench press (Flat)
50lb dbs 1x6 (too light)
55lb dbs 1x6 (too light)
next time i jump into 60s
decline bench press (lost my spot so i used dbs)
50 lbs
1x6
1x6
once again, too light, decline seems to be easier than flat and incline for me, oh well i'll go up next time

abs
cable crunches
140lbs
1x10
1x8
not too hard, didn't feel my abs burning like regular crunches