Mike's Max-O/T Journal

Big Mike · 06-Dec-06, 09:54 PM

I'm starting a new journal. I just started my Max-O/T training today. I want to document all of my gains: strength and size.

Current Stats
6'2''
185 lbs
15% Body Fat

Short-term Goal
190 lbs
13% Body Fat

Long-term Goal:
220 lbs
6-8% Body Fat

Today's workout (Legs)-

Squats- 310 lbs 2x6
360 lbs 1x4

Leg Press- 350 lbs 2x6
370 lbs 1x4

Stiff Leg Deadlifts- 185 lbs 3x4 (* First time ever doing dl's... they scare the hell out of me)

Seated Calf Raises- 140 lbs 1x8
165 lbs 1x6 (Had to cheat on last rep)

Standing Calf Raises- 260 lbs 1x8
300 lbs 1x6 (Had to cheat on last rep again)

All in all, it was a pretty good workout. The DLs scare the hell out of me because I've never done them before, and I think the one slip up in form is going hurt me bad. I guess I'll have to get use to it.

Big Mike · 07-Dec-06, 10:07 PM

Todays was arms day...Bis-Straight Bar Curls- 65 lbs 1x6, 75 lbs 1x4Alternating Dumbbell Curls- 35 1x6, 1x4 Cable Curls- 90 lbs 1x6,1x4Tris- Cable Push-downs- 120 lbs 1x6, 1x5Lying Tricep Extensions(w/ straight bar)- 65 lbs 2x6Dumbbell Kickbacks- 35 lbs 2x6Forearms- Barbell Wrist Curls- 85 lbs 2x6Dumbbell Wrist Curls- 35 lbs 2x6

Big Mike · 07-Dec-06, 10:14 PM

Todays was arms day...
Bis-
Straight Bar Curls- 65 lbs 1x6, 75 lbs 1x4
Alternating Dumbbell Curls- 35 1x6, 1x4
Cable Curls- 90 lbs 1x6,1x4
Tris-
Cable Push-downs- 120 lbs 1x6, 1x5
Lying Tricep Extensions(w/ straight bar)- 65 lbs 2x6
Dumbbell Kickbacks- 35 lbs 2x6
Forearms-
Barbell Wrist Curls- 85 lbs 2x6
Dumbbell Wrist Curls- 35 lbs 2x6

Big Mike · 08-Dec-06, 07:33 PM

Shoulders-
Military Barbell Press- 85 lbs. 2x6 (need a little more weight next time)
Seated Dumbbell Press- 45 lbs. 2x6 (need more weight)
Standing Side Lateral Dumbbell Raises- 25 lbs 2x6
Traps-
Barbell Shrugs- 40 lbs 1x6, 45 lbs 1x6 (need to go to 55lbs.)
Upright Rows (close grip)- 65 lbs. 2x6

Big Mike · 13-Dec-06, 10:48 PM

I've been lazy about posting again. Here's the start of week 2 of my Max- O/T training...

Today's workout (Legs)-

Squats*-
Warm-up sets- 225 lbs 2x8
450 lbs 1x6
525 lbs 1x6
600 lbs 1x4

Leg Press-
350 lbs 2x6
410 lbs 1x4

Stiff Leg Deadlifts-
185 lbs 2x4

Seated Calf Raises-
150 lbs 1x8
165 lbs 1x8

Standing Calf Raises-
260 lbs 1x8
300 lbs 1x8

*The squats were done on a machine. I'd did my warm-up sets with a barbell. I had to work in with two guys that were taking their time, so I said screw it and I went to the machine. I'm still stoked that I got to 600 lbs on the machine. My might be able to do a 1RM @ 700 lbs!

Big Mike · 14-Dec-06, 07:28 PM

Todays was arms day...
Bis-
Straight Bar Curls- 65 lbs 1x6, 75 lbs 1x6
Alternating Dumbbell Curls- 35 1x6, 1x6
Cable Curls- 90 lbs 1x6,1x6
Tris-
Cable Push-downs- 120 lbs 1x6, 1x6
Lying Tricep Extensions(w/ straight bar)- 65 lbs 2x6
Dumbbell Kickbacks- 35 lbs 2x6
Forearms-
Barbell Wrist Curls- 85 lbs 2x6
Dumbbell Wrist Curls- 35 lbs 2x6

gcs118 · 15-Dec-06, 11:03 AM

You squatted 4x360 free weight? Or is that a machine? If that's free weight something isn't right if you only using 85 lbs on military press and 65 lbs to curl. By the way...do you work your chest? Bench press is useful for overall strength, you just don't have to overdo it like a lot of people. You are following a Max-OT routine I take it?

Big Mike · 28-Dec-06, 10:39 PM

I wish it was free weight. It was with a machine. I do work my chest, I was just to lazy to post it on here. And finally, yes I am using the Max-OT routine.

Big Mike · 28-Dec-06, 11:18 PM

I had to do week 2 of my Max-OT routine over again. I got sick on Day 3 of the routine and missed the rest of the week. Here's what I did this week...

Day 1 - Legs

Squats (machine)- 700 lbs 2x6, 750 lbs 1x4
Leg Press- 390 lbs 2x6
Stiff Leg Deadlifts- 185 lbs 3x4
Seated Calf Raises- 165 lbs 2x8
Standing Calf Raises- 300 lbs 2x8

Day 2- Arms

Straight Bar Curls- 65 lbs 1x6, 75 lbs 1x4
Alternating Dumbbell Curls- 35 1x6, 1x4
Cable Curls- 90 lbs 1x6,1x4
Cable Push-downs- 120 lbs 1x6, 1x5
Lying Tricep Extensions(w/ straight bar)- 65 lbs 2x6
Dumbbell Kickbacks- 35 lbs 2x6
Barbell Wrist Curls- 85 lbs 2x6
Dumbbell Wrist Curls- 35 lbs 2x6

Day 3- Shoulders & Traps

Military Barbell Press- 135 lbs. 2x6
Seated Dumbbell Press- 50 lbs. 2x6
Standing Side Lateral Dumbbell Raises- 25 lbs 2x6
Barbell Shrugs- 65 lbs 2x6
Upright Rows (close grip)- 95 lbs. 2x6

Day 4- Back

Lat Pull-down- 130 lbs 2x6, 150 lbs 1x5
Seated Cable Row- 150 lbs 2x6
Good Mornings- 115 lbs 2x6
Hyper Ext. (w/ 45 lb plate)- 2x8

Day 5- Chest

BB Bench- 165 lbs 2x6, 1x4
Incline DB Press- 45 lbs 2x6, 1x5
Dips ( bodyweight)- 2x4

Starting next week, I'm done with doing squats on the machine. I'm going with free weights. My left shoulder (had surgury on it 5 1/2 months ago) was killing my after my first set of BB presses today. It felt tight and it was weak. My right shoulder felt fine and it was putting up the weight with relative ease. This is something I'm going to keep my eye on the next few months.

Let me know what you guys think.

gcs118 · 29-Dec-06, 10:41 AM

Honestly, the numbers don't look bad at all, but I'd eliminate arm day by splitting it up and scratching some of the lifts. Especially if you're doing 5 lifting days a week, dropping to 4 days a week and taking out arms day you will probably see better results.

**.V.** · 31-Dec-06, 01:12 AM

Ahhh, a Max OT journal. I love these. Looking forward to watching it and seeing you progress. I won't comment much, but will be keeping an eye on it.

Best wishes in your training efforts.