Revamped training Max-OT Daily Journal

Sephiroth · 26-May-04, 03:07 AM

Well, started in january lifting weights and peaked about early May...came here to get help and was told by Todd of Max-OT. I decided to adopt it and revamp my training completely as well as putting even more protein in my diet. So begins my Journal...

Sephiroth · 26-May-04, 03:15 AM

Monday, May 24th 2004

Legs day:

LEG PRESS:

Warm up
135 X 10

Heavy Sets
255 X 6 3 sets

SEATED CALF RAISES:

Warm up:
135 X 10

Heavy Sets:
205 X 6 3 sets

SQUATS:

Warm up:
135 X 10
225 X 8

Heavy Sets:
355 X 6 3 sets

COOL-DOWN-CARDIO:

1 mile run (track)

Daily Protein Total: 220 grams
Height: 5'9
Weight 176
Body Fat: Unknown, guessing...mid 20ish percent?

Overall the workout went well. As mentioned I adopted the Max-OT way of doing things by focusing on 4-6 heavy sets and I was impressed. I'm pretty positive I can max out at 400 pounds or so squatting and I'm curious to try since it is the only truly "incredible" thing I can do weight lifting wise.

Sephiroth · 26-May-04, 03:20 AM

Tuesday, May 25th 2004

Arms Day

STRAIGHT BAR CURLS:
60 X 6 3 sets

ALTERNATING BARBELL CURLS:
30 X 6 3 sets

LYING TRICEP EXTENTIONS:
50 X 6 3 sets

BARBELL WRIST CURLS:
50 X 6 3 sets

COOL-DOWN-CARDIO:

1 mile run (track)

Another good day, I felt a good amount of blood and water rushing to my muscles and felt accomplished when I left. Played some tennis directly after workout and plan to do same tomorrow...should be good cardio/fun to burn off some cals

.

Protein count: 220 grams

Sephiroth · 27-May-04, 01:30 AM

Wednsday, May 26th 2004

SHOULDERS/TRAPS

MILITARY BARBELL PRESS:

Warm-up:
20 X 10

Heavy sets:
80 X 6 3 sets

SEATED DUMBBELL PRESS:

Warm-up:
20 X 10

Heavy Sets:
35 X 6 3 sets

STANDING SIDE LATERAL DUMBBELL RAISES:

Warm-up:
10 X 10

Heavy Sets:
20 X 6

BARBELL SHRUGS:

Heavy Sets:
75 X 6 3 sets

UPRIGHT ROWS:

Warm-up:
30 X 10

Heavy Sets:
60 X 6 3 Sets

COOL-DOWN-CARDIO:

1 mile run (track)

Felt good about today, did alot of exercises I dont typically do. Finished off with a nice cool down around track.

Protein Total: 220 grams

Sephiroth · 29-May-04, 11:01 PM

Thursday May 27th, 2004

BACK DAY:

LAT PULL DOWNS:

Heavy Sets:

150 X 6 3 sets

SEATED CABLE ROWS:

150 X 6 3 sets

HYPER EXTENSIONS:

Heavy Sets: 12 reps with 15 pound weight (highest weight they have

)

DUMBBELL ROWS:

Heavy Sets:

60 X 6 3 sets

COOL-DOWN-RUN:

1 mile run

Was a great day, did awesome full sets with new exercises.

Protein Total: 220 grams

Sephiroth · 29-May-04, 11:06 PM

Friday May 28th, 2004

FLAT BARBELL BENCHPRESS:

Warm up Sets:
95 X 10
115 X 10
175 X 4 (yep, screwed my whole workout up because I put the wrong acclimation weight on)

Heavy Sets:
155 X 5 3 Sets

INCLINE BARBELL BENCHPRESS:

Heavy Sets:
95 X 6 3 sets

DECLINE BARBELL BENCHPRESS:

Heavy Sets:
135 X 6 3 sets

FLAT DUMBBELL BENCHPRESS:

Warm up Sets:
30 X 10

Heavy Sets:
50 X 6 3 sets

COOL-DOWN-RUN:

1 mile run (track)

Protein Total: 220 grams

Easily the worst day out of all my days...the only true thing I want to increase in is benchpress and I totally screwed up by putting on the wrong acclimation weight. Everything went downhill from there because I strained my muscles.

Sephiroth · 29-May-04, 11:08 PM

Saturday May 29th, 2004

Read alot this weekend and decided to take the 1 mile run out of my workout. Also decided to double creatine intake and change eating habits a bit more. Scratched my cornea from my contacts and had to still go to work. Went to the doctors after that and came home and slept all day. Only had one meal at 10 pm...2 pieces chicken, corn, creatine.

Protein Total: 90 grams (not good)

Sephiroth · 02-Jun-04, 01:41 AM

Sunday May 30th, 2004

Not much to report...some healthy rest.

Protein Total: 170 grams

Sephiroth · 02-Jun-04, 01:42 AM

Monday May 31st, 2004

Boy was I pumped today...full weekend of rest and ready to start my week off HARD. Had my gloves on and was all ready, walked up to Houston Huffman (OU gym) and it was closed....for Memorial Day. Dammit...

Protein Total: 220 grams

Sephiroth · 02-Jun-04, 01:47 AM

Tuesday June 1st, 2004

ARMS DAY:

STRAIGHT BAR CURLS:

Heavy Sets:
70 X 6 3 Sets

ALTERNATING DUMBBELL CURLS:

Heavy Sets:
40 X 6 3 sets

CABLE PUSH-DOWNS:

Heavy Sets:
130 X 6 3 sets

LYING TRICEP EXTENSIONS:

Heavy Sets:
50 X 6 3 sets

BARBELL WRIST CURLS:

Heavy Sets:
50 X 6 3 sets

Awesome day, talk about feeling the power. Increased weight in both my curling weights in just a week and I feel the blood pumping.

Protein Total: 250 grams

Sephiroth · 03-Jun-04, 12:48 AM

Wednsday June 2nd, 2004

SHOULDERS/TRAPS:

MILITARY PRESS:

Warm up Sets:
30 X 10

Heavy Sets:
90 X 6 3 sets

SEATED DUMBBELL PRESS:

Warm up Sets:
15 X 10

Heavy Sets:
35 X 6 3 sets

STANDING SIDE LATERAL DUMBBELL RAISES:

Warm up Sets:
15 X 10

Heavy Sets:
25 X 6 3 sets

BARBELL SHRUGS:

Warm up Sets:
35 X 10

Heavy Sets:
85 X 6 3 sets

UPRIGHT ROWS:

Warm up Sets:
30 X 10

Heavy Sets:
70 X 6 3 sets

Wow, one week and increases can be seen. I feel the bulge in my arms already and I feel so powerful lately. If I could just lose my love handles I'd be so happy. Let's see if I cant eh?

I decided to list all my daily intake of cals/carbs/protein and so on to get some comments as far as what to increase/decrease for a weight lifting/fat loss diet:

CALORIES: 2190
CARBOHYDRATES: 221g
PROTEIN: 250g
SUGAR: 109g (66 grams of sugar all thanks to creatine)
FAT: 35g (Why in the hell am I not losing weight if my fat intake alone is so low)

Comments welcome

Underdog · 03-Jun-04, 06:18 AM

one of the nutrition heads can help you out with this, but you should be taking in more fat. you've got to have fat in your diet if you want to lose fat...funny, I know. concentrate on good, natural fats...the omega-3's, etc. read around here and you'll find some info I'm sure.

Sephiroth · 05-Jun-04, 02:34 AM

Thursday June 3rd, 2004

BACK DAY:

LAT PULL DOWNS:

Warm up Sets:
80 X 10

Heavy Sets:
150 X 6 3 sets

SEATED CABLE ROWS:

Warm up Sets:
80 X 10

Heavy Sets:
150 X 6 3 sets

HYPER EXTENSIONS:
15 X 3 (15lb weight)

DUMBBELL ROWS:

Warm up Sets:
35 X 10

Heavy Sets:
60 X 6 3 sets

Wow, once again a great day. I feel that power coming out...just a few more weeks and I will have some crazily noticeable differences. I'm so stoked for Friday's day...CHEST DAY!!!

Protein Total: 250 grams

Sephiroth · 05-Jun-04, 02:39 AM

Friday June 4th, 2004

CHEST DAY:

FLAT BENCH PRESS:

Warm up Sets:
95 X 10
115 X 10

Heavy Sets:
155 X 5
155 X 6
165 X 6 (OH YEAH BABY)

INCLINE BARBELL PRESS:

Heavy Sets:
105 X 6 3 sets

DECLINE BARBELL PRESS:

Heavy Sets:
135 X 6 2 sets

FLAT DUMBBELL PRESS:

Warm up Sets:
35 X 10

Heavy Sets:
55 X 6 2 sets

Wow...that's all I can say. I went from having sloppy horrible sets of 155 to knocking it out with no problem. My form was flawless and perfectly timed. I could have EASILY done 175 X 5 (which I have NEVER done). I give it 2 weeks and I will be able to hit the 4 plates (225 pounds) max. Mark my words.

Protein Total: 250 grams

Sephiroth · 09-Jun-04, 11:05 PM

Saturday June 5th, 2004

Rest and Relaxation.

Protein Total: 220 grams