My Max OT 12 week journal

ShawnNWF · 14-Feb-05, 04:25 PM

Well I decided today to change my workout routine to the one shown in the Max OT guides. I see alot of people using them with lots of sucess and hopefully I will too.

Current Stats
Height: 6' 4.5"
Weight: 230lbs (Down from ~350 a year ago)
BF%: 23% According to my home scale that uses the electronic impulse method

Goal Stats (After 12 Weeks)
Weight: 215
BF%: 18%

I am really just hoping to keep what muscle I have, maybe build a few more pounds, and drop the last 20 pounds of fat I think I have left. I will be posting every workout, and try to do meals also. Any tips or critiques anyone wants to give would be great. I should have my first workout up here by the end of the day today. I just took pictures and I am going to make a montage/slideshow of each week, just to see the progress though the first 12 weeks of this program.

**maverick** · 14-Feb-05, 04:33 PM

Congratualtions on the massive weight loss to this point. If you have that kind of motivation I doubt you'll have a hard time achieving any reasonable goals.

ShawnNWF · 14-Feb-05, 10:38 PM

Monday 02/14

Straigt Bar Curls................2x5 70
Alt Dbell Curls..................2x5 35/40
Cable Curls......................1x6 90 (Next time bump to 100+)

Cable Push Downs.................2x6 110
Skull Crushers...................2x5 70
Dbell Kickbacks..................1x6 40

Barbell Wrist Curls..............2x7 70
Dbell Wrist Curls................1x7 45

Cardio:
4 Min Run..@ 5.8
2 Min Walk.@ 4.0
4 Min Run..@ 5.8
2 Min Walk.@ 4.0
4 Min Run..@ 5.8

Thanks for the kind words. It was pretty hard losing that first bulk of weight, but nothing compared to getting this last 20 off. I know if I keep at it it will come off though. I just needed a training plan from a real authority, instead of me just picking a few excersizes and working myself to death

ShawnNWF · 15-Feb-05, 06:23 PM

Tuesday 2/15

Mltry Press..............4-6x3 @ 8/9/10 (10 was the good one)
Seat Dbell Press.........4-6x2 @ 45
Lat Dbell Raises.........4-6x2 @ 25

Bbell Shrugs.............4-6x2 @ 135/155 (155 was the good one)
Upright Rows.............4-6x2 @ 85

Cardio:
4 Min Run..@ 5.9
2 Min Walk.@ 4.0
4 Min Run..@ 5.8
2 Min Walk.@ 4.0
4 Min Run..@ 5.8

Workout: Today was great. I felt like I finnaly worked my upper back for real. I think I did shrugs correctly for the first time today, I really felt them. Got a good 1.5 miles out of the treadmill. Felt really good today.

Food: Yesterday went great. No hiccups and ate really healthy. Todat is going just as good, if not better. No in-between snacking, just eating what I am supposed to and on time.

ShawnNWF · 16-Feb-05, 06:50 PM

Wednesday 2/16

Lat Pulldown.............4-6x3 @ 11
Cable Rows...............4-6x2 @ 10 (need to bump)
Good Mornings............4-6x2 @ 165
Hyper Extensions.........4-6x2 @ 25

Cardio:
4 Min Run..@ 5.9
2 Min Walk.@ 4.0
4 Min Run..@ 5.9
2 Min Walk.@ 4.0
4 Min Run..@ 5.8

Felt OK. Did new excersizes for the first time and felt a little awkward, but I will get used to them

ShawnNWF · 17-Feb-05, 06:38 PM

Thursday 2/17

Flat bench press.........4-6x3 @ 165/165/155
Incline Dbell Press......4-6x3 @ 45/50/55 (stick with 55)
Dips.....................4-6x2 @ 0 (No added weight)

Cardio:
Kept it easy today, just did 18 minutes on bike at level 7 on hill mode, decent sweat, but nothing compared to the running.

Learned a good lesson today, do NOT do inc press before the flat bench, I could have done more weight on the flat if I hadn't wore myself out with the inc press first. Still felt good, and this is officially the end of workouts for week 1 of my max OT training. I will do a weekly weight and BF% check in on Saturday morning and start week 2 on Sunday.

ShawnNWF · 20-Feb-05, 04:08 PM

Sunday 2/20

Squats...................4/6x3 @ 175
Leg Press................4/6x2 @ 270/360
SL Deadlifts.............6x2 @ 135/155
Stand Calf Raise.........6/8x2 @ 400/440
45 Deg Calf Raise........6/8x2 @ 290/330

Cardio:
15 Min of basketball
20 Min on recumbant bike

I did no running today becuase it was a leg day and that would kill me. I will do all other days running though. This weekend was a littel sketchy on the food. I at pizza and mexican food, so I need to step it up this week to make up for it.

My check in on Sat was ok, I went down about a pound, but my BF% went up 6 points! I think it is an unreliable machine, becuase I don't think it is possible to go up 6 points on BF in a week, but I will check it mid-week this week to see what it is at.

ShawnNWF · 22-Feb-05, 08:45 PM

Monday 2/21

St Bar Curl..............4/6x2 @ 70
Alt Dbell Curls..........4/6x2 @ 35
Cable Curls..............4/6x1 @ 110
Cable Push Down..........4/6x3 @ 110/120/130
Overhead Dbell Press.....4/6x2 @ 50/60
Wrist Curls..............6/8x3 @ 70/80/80

Cardio:
4 Min Run..@ 5.9
2 Min Walk.@ 4.0
4 Min Run..@ 5.9
2 Min Walk.@ 4.0
4 Min Run..@ 5.9

Ok workout. Food has been sucking lately though. I need to get back on track and eat good again.

ShawnNWF · 22-Feb-05, 09:31 PM

Tuesday 2/22

Mil Press..................4/6x3 @ 10 (+ next)
Dbell Press................4/6x2 @ 45/50
Lat Dbell Raises...........4/6x2 @ 25
Bbell Shrugs...............4/6x2 @ 155/175
Upright Rows...............4/6x2 @ 85 (+ next)

Cardio:
4 Min Run..@ 6.0
2 Min Walk.@ 4.0
4 Min Run..@ 5.9
2 Min Walk.@ 4.0
4 Min Run..@ 5.9

Food not too bad today. Tommorow I am going to kick the food parts ass. I feel good today, better than I had felt last week. I feel stronger on some excersizes already. I need to bump up at least 1 or 2 for next week.

ShawnNWF · 23-Feb-05, 07:07 PM

Wednesday 2/23

Lat Pulldowns............4-6x3 @ 11
Seated Rows..............4/6x2 @ 11
Good Mornings............4/6x2 @ 155/165
Hyper Extensions.........4/6x2 @ 35/40

Cardio:
4 Min Run..@ 6.0
2 Min Walk.@ 4.0
4 Min Run..@ 6.0
2 Min Walk.@ 4.0
4 Min Run..@ 5.9

Did much better today. My food intake has been good and the workout felt great. One more day to go this week, then just have to resist drinking too much at the wedding this weekend (I get to be a groomsman).

ShawnNWF · 24-Feb-05, 07:18 PM

Wednesday 2/24

Flat Bench...............4/6x3 @ 165
Inc Dbell Press..........4/6x3 @ 50/55/55
Dips.....................4/6x2 @ 0

Cardio:
4 Min Run..@ 6.0
2 Min Walk.@ 4.0
4 Min Run..@ 6.0
2 Min Walk.@ 4.0
4 Min Run..@ 6.0

Good workout today. I ate a little something I shouldn't have. But it wasn't that bad. I got some of that all natural peanut butter, that stuff is great. I also rechecked my bf%...apparently you ened wet feet to accurately measure, which is why it came up funny last check-in. I will see how that goes this saturday.

SimasS4 · 25-Feb-05, 09:18 AM

Good job. I was doing MAX-OT for last 9-10 months, I like it. Works much better than other programs. I really got stronger using that. Just keep pushing and really try to have enough weight to fail. One thing I was doing wrong that was not putting enough weight to fail before 6 reps. I really believe you have to fail on the last set of the exercise before 6 reps. This is what I am going to try now

:

ShawnNWF · 28-Feb-05, 10:19 AM

WOW! I had the best weekend. My buddy had a wonderful wedding and we had a non-stop party from Friday night to Sunday morning. So no need to say, my diet went out the window for a few days. The food wasn't so bad, but the drinking was! I am going to move the normal Sunday workout to Monday today and just extend the workout schedule to include Friday this week. I can't be skipping workouts, so I guess my Friday schedule will just have to suffer this week.

I am also going to start documenting what I eat during the weekdays on this journal now too. Weekends, I will see about, they are just too hard to completely document, but a summary is pretty much doable. So I guess here it goes, I will edit and update the eating as the day goes by.

ShawnNWF · 28-Feb-05, 02:30 PM

Monday 2/28 {Week 3 - Day 1}

Meal # : Time : Calories : [Desc]
1 : 08:30 am : 170 : [Plain Egg Sandwich]
2 : 11:00 am : 110 : [MR Shake]
3 : 01:30 pm : 270 : [4oz Outback Steak]
3 : 01:30 pm : 250 : [Lean Turkey Sandwich]
4 : 04:30 pm : 210 : [Lean turkey/cheese slices]
~=: Workout Here :=~
5 : 06:00 pm : 150 : [1 Tblsp natural pb & 1/2 banana]
6 : 07:45 pm : 350 : [Soy lime chicken w/ grilled veggies]
7 : 09:30 pm : 055 : [Egg sub and cheese omelete]
Total : 1565 (A little low, but I ate very little at dinner, trying to shoot for about 1800-2000 a day)

Workout
Leg Press................4/6x3 @ 360
Squats...................4/6x2 @ 175
Leg Curl...................6x2 @ 13
SL Dead Lifts..............6x2 @ 155
Standing Calf Raises.....6/8x2 @ 440/460
Seated Calf Raises.......6/8x2 @ 125

Cardio:
18 Minutes on recumbant bike on level 7. No running on leg days, I don't wanna kill myself

ShawnNWF · 01-Mar-05, 08:57 AM

Tuesday 3/1 {Week 3 - Day 2}

Yesterday went great. I resisted some major temptation (mmmm fried chicken). No drinks other than water. I am going to try that all week, and see if I can stay hardcore about it.

My workout was pitiful today. I felt like I was just going through the motions. I need to work on my concentration, get focused before each set.

Meal # : Time : Calories : [Desc]
1 : 08:00 am : 155 : [Egg beater/cheese sandwich]
2 : 10:30 am : 110 : [MR Shake]
3 : 12:30 pm : 320 : [Jerk chicken w/green peas & SF Jello cup]
4 : 04:00 pm : 130 : [Granola bar]
~=: Workout Here :=~
5 : 05:45 pm : 240 : [Natural PB and banana sandwich]
6 : 06:30 pm : 400 : [Grilled chicken w/ital dressing & 1 cup green beans]
7 : 08:30 pm : 150 : [Turkey/Hamm/Cheese snack & SF Jello cup]
Total : 1505

Workout
Bent Over Rows...........4/6x2 @ 125
V Pull Downs.............4/6x2 @ 11/12
Pull Ups.................4/6x2 @ 12 (-64lbs)
Seated Cable Rows........4/6x1 @ 11
Hyper Extentions.........4/6x2 @ 45 (Bump next week)
Shrugs...................6/8x1 @ 185 (Bump next week)

Cardio:
4 Min Run..@ 6.1
2 Min Walk.@ 4.0
4 Min Run..@ 6.0
2 Min Walk.@ 4.0
4 Min Run..@ 6.0