Mike's Max-OT Bulking up journal

[LifterMike]

I think my previous thread was a bit aimless, I had goals but no definite workout plan how to accomplish them, but with Max OT I'm feeling pretty confident about some real gains.

My current stats:
Height: 6'0
Weight: 165
Bicep: 13"
Waist: 32"
Chest: 41"

Max Benchpress: 195
Max Squat: 265
Max Powerclean: 180
Max Clean and Jerk: 155
Max Deadlift: ???

My goals: To get stronger in the 12 week program, then going to a 8 week cutting plan. :

[LifterMike]

Monday May 3rd:

Not a good start to my Max-OT workout plan, but I have a valid excuse. My college credit exam was 3 hours long and cut into my workout period today. I also have another exam wednesday, friday, next wednesday and next friday, not to mention I have no idea when my elective credit final is ..So my workout for this week and next will be a bit disorganized, then things will pick up when I get my gym membership for the summer. :

[LifterMike]

Tuesday May 4th:

Benchpress:

Warm-Up Sets
65lbs 1x10
85lbs 1x10
95lbs 1x8
105lbs 1x6
115lbs 1x4
135 1x2

Heavy Sets:
170lbs. 1x6
170lbs. 1x5
170lbs 1x5(with help on last)

Dumbell Incline benchpress:
45lbs 1x6
50lbs 1x6
55lbs 1x5
Going to do 55lbs all sets next time.

Dips(chest):
3x6 @ bodyweight

Great chestworkout today the warm up technique from Max-OT is very helpful. :

[LifterMike]

Wednesday May 5th:

No workout today had to take chem final missed lifting period again, chest still very sore from yesterday and I aced the final (got my grade at the end of the day)

[LifterMike]

Thursday May 6th:

Squats:
Warm-Up:

115lbs 1x10
135lbs 1x8
145lbs. 1x6

Heavy Sets:
230 1x6
245 1x5
240 1x4 (with help)

Think I'm just going to do 3 sets with 235 next week.

Calf Raises:
1x20 @ body weight
1x12 @ +25lbs.
3x10 @ + 35lbs.

[LifterMike]

Monday May 10th:

Only 2 weeks of school left till I can return to a normal 5 day workout week.

today i did chest.

Flat Benchpress:
-Warm Up Sets-5

Heavy Sets:

175 1x5
175 1x4
170 1x3

INcline Dumbbell Press

45 3x6 (50 next time)

Dips (chest):

3x6 (weighted next time)

EDIT: I'm gaining a lot of weight, I think this may be due to my increase of protien consumption( ive moved up to trying to reach at least 150g a day) .. The scale is reading close to 180, but if anything my defitinition is more noticable(bicep up 1/2" already)

[LifterMike]

Tuesday May 11th:

No lifting today another exam. Only two total left! :

[LifterMike]

Pretty good bi tri day, was unexpected as the coach usually makes us go outside on wednesday as a cardio day I managed to get the following in.

Barbell Curls

3x6 @ 85 lbs.

Dumbbell Alternating Curls:

1x5 @ 40 lbs.
2x5 @ 35 lbs.

"Curling bar" Curls:

1x10 @ 45lbs.
1x10 @ 55 lbs.

French Curls:
1x10 @ 45lbs.
1x10 @ 55lbs.
1x6 @ 65 lbs.

Tricep cable extension:
1x10 @ 45lbs. ( ran outta time)

Pretty good arm day all in alll, will be much better with no time constraints in gym in two weeks :

[LifterMike]

Thursday May 12th:

Squats:

235 1x4 (?)
225 2x6

Calf Raises

1x10 Body Weight
1x8 @ + 35lb.s
2x6 @ + 60lbs.

[SurfinAmy]

Originally Posted by LifterMike

Barbell Curls
3x6 @ 85 lbs.

Good Job Mike :
-Amy

[LifterMike]

Thanks amy!

Friday May 13th <--unlucky!! :

Deadlifts:

225 1x8
245 1x5
255 1x5

I tried to do the lat pull downs and other trap/back related workouts but for some reason these muscles were already sore, so today was kind of an offday except for lower back. Two school days left :

[LifterMike]

Monday May 16th:

Last school day and approximately 1 month from when i started my original online journal so I thought I'd see how I've improved on bench. My original max was 195 so I started with 200, went up very easy. Then I went to 205, more difficulty still I got it up. Tried 210, got very close but not quite. But my workout was really crappy up untill 3 weeks ago so I'd like to think a little over 10 pounds improvement in 3 weeks on bench is my average. I'm going to measure my biceps and chest to see any improvements I may have made, then i'm going to set some new goals for the next month and the summer.. Get Huge!

Went to a workout today at the YMCA my friend has a free week pass.

Chest:

Flat Benchpress:
175 1x5
170 1x4
165 1x4 The weak workout is attributed to maxing earlier in the day, I felt a strain on the chest muscle fromt he beginning of the workout.

Dumbbell Incline Press:

50lbs. 3x5

Dips:
3x6 unweighted.

[LifterMike]

Tuesday May 17th:

Great workout today, I think the Y is looking like a good place for a membership especially with their family deal. Anyway heres the workout for today.

Bicep:

Barbell Curls:
90lbs. 1x4 (too much on the first set)
80lbs. 1x5
70lbs. 1x5

Dumbbell Alternating Curls:
30lbs. 3x5

Cable Curls:

Unsure of how the weights on this machine are, it went from 1-20 but i doubt each bar was a pound.
Did 3x6 adding weight each time.

Triceps:

SkullCrushers:

50lbs. 2x6
60lbs. 1x6 (moving up to 70lbs. for all 3 sets next week)

Rope Extensions:

Once again unsure of weight, just going to say 3x6 with '8 plates'

[LifterMike]

Wednesday May 19th:

Great workout today, the Y has every workout machine I've needed so far, the only encounter that might cause trouble is using deadlifts without it attached to the slider thing, I'm going to ask someone who works there tomorrow if I can do deadlifts with the bar on the floor.

Legs/abs:

Squats:
New thing with squats, normally I have a seat behind me so I can tell when I've reached close to a 90 degree with my legs, not so here so I was a bit more hesitant with the weight.
135 1x10
185 1x6
205 1x6

Leg Press:
First time using this, still fine tuning the weight.
205 1x6
225 1x6
245 1x6

Weighted Calve Raises:
I really think its cool how i can do calve raises with alot of weight now that I have one of these slider things to put on the bar while I stand on the box, once again, adjusting to the new equipment

2x12 @ 135 ( all calf raises are assumed to be at body weight + the indicated weight)
1x10 @ 155

Calf Extension/press thingamajig:
First time using this also, don't know how effective it was as I didn't feel the 'burn' I get when doing calf raises, nonetheless I did 3 solid sets.

1x8 90lbs.
1x8 110lbs.
2x8 130lbs.

Abs:

Incline Crunches 3x12

Was going to do the cable rope ab workout but was running out of time and it looks really silly so I'm going to stick with crunches and leg raises for now.

All in all a awesome workout and I'm sure as hell going to be sore tomorrow!
Tomorrow: LAST SCHOOL DAY FOR ME!! YES!!!! A weightlifting exam(lol) in the morning and then I'm either getting a crappy 35 hour work week at publix, or an awesome 8.50/hr 50 hr work week cleaning/inflating/playing on the big inflatable slides and bouncy rooms (hope i get this one!)
While I'm ranting, I took my signature from my coach ive known the last 3 years cromwell, in all my weightlifting classes I've taken with him, it's always been GET HUGE at the beginning of class, and I'm going to miss him since I'm not taking any weightlifting classes next year due to reduced schedule and gym/ymca membership, so this is my kind of fairwell salute to an awesome coach, GET HUGE! :

[LifterMike]

Alright workout today, tried to get some highlights in my hair, turned out horrible, so had to wear a hat the whole time in gym.

Thursday May 20th:

Shoulder/back

Lat-Pull Downs:
3x6 90

Cable Rows:
3x6 unsure of weight, still figuring this thing out.

Was going to do hyperextensions, but nothing to do them on.

Sitting Military Press:
1x8 65
1x8 75
1x6 85

Dumbbell Shoulder Presses:
1x6 35
1x6 40
1x6 45

Lateral Shoulder Raises and Frontal raises
3x7 of both.