Tweeter's max-ot routine

[tweeter]

ok tom i know i was planning on going saturday but then again i never expected staying up til 6:00 in the morning playing everquest. blah but i will keep saturdays and any off days for those that i miss, but i dont plan on missing another one!!!! ok to buz. i got a buddy lifting with me, he is a newb(sorry stevo,hehe) but we where all their once...

chest/triceps/abs/forearms

Chest
bench press(warmup) 1-12,1-10(95) 1-6(135) 1-3(185) 1-1(195)
bench press 3-5/4/4(205) (WOW!!!!!!!!!)
incline press 3-6/5/4(70)
decline press 2-6/6 (185)

Triceps
skullcrushers 1/1 12/10(35)(warmup)
skullcrushers 3-6/6/5(65) (first time i used a e-z bar curl, will continue to do so)
seated DB ext. 2-6/6(65)
pushdowns 1-6(140)

abs
leg raises 3-20
incline crunches 2-10
side crunches 1-10

forearms
rev e-z bar curl 2-8(65)
wrist curls 2-8(25)

Thoughts: workout when great. i had to help my buddy who knew nothing about weights/form, or any of that good stuff. this week and next i just need to help him get his weight down.

[tweeter]

ok had legs/shoulders today

did shoulders first cause someone was using the smith machine

Shoulders
DB press 1-12(20)1-10(20)1-6(25)1-3(30)warmup
db press 3 sets 6,6,5(50)
side raises 2 sets 4,5(35)
military press 2 sets 6,6(95) (going to increase by 10)

Legs
Smith 1-12(70)1-10(70)1-6(90)1-3(140)warmup
2 plates 3 sets 4,4,4(went all the why down....woot felt great!!!!!)
leg press 2 sets 3plates 6,6
stiff leg DL (70)dumbbells 2 sets 6,5
hamstring curl(170) 2 sets 6,6
seated and standing calf raises 2 sets each 3 plates with 10lbs weight inbetween
5 reps for all sets!!!!!!!


Thoughts: today was a great workout i feel it in my legs as we speak. had my buddy their showing him the ropes so it took longer then it should have and my intensity was their but not at max. next week will be better...

Tweeter,
I'm currently on the max-OT training plan too. It's nice to be able to follow another person's progress like this. I haven't been recording the lbs, but I think I need to start so that I can keep on gaining...
Would you mind posting your stats, ie. height, weight?

[TommyD]

Originally Posted by tweeter

stiff leg DL (70)dumbbells 2 sets 6,5
hamstring curl(170) 2 sets 6,6

Hey Tweeter...

I have a question for you, if you're doing 70's in DB's for stiff leg deadlift and 170 in hamstring curls couldn't you stand to reason that maybe your lower back needs some improvement?

To explain what I mean, right now my stiff leg deadlift is around 300 lbs for a max whereas my hamstring curl is only around 150. Hamstring curls are so isolatory that there should be less weight used since only one muscle is targetted(the hamstring), but stiff leg deadlifts, on the other hand, are a compound movement that work the lower back and hamstrings extensively. Therefore if you're doing 170 lbs for hamstring curls we know that your hamstrings aren't holding you back, but maybe it's your lower back that is.

[tweeter]

Originally Posted by Tom_Drahos

Hey Tweeter...

I have a question for you, if you're doing 70's in DB's for stiff leg deadlift and 170 in hamstring curls couldn't you stand to reason that maybe your lower back needs some improvement?

To explain what I mean, right now my stiff leg deadlift is around 300 lbs for a max whereas my hamstring curl is only around 150. Hamstring curls are so isolatory that there should be less weight used since only one muscle is targetted(the hamstring), but stiff leg deadlifts, on the other hand, are a compound movement that work the lower back and hamstrings extensively. Therefore if you're doing 170 lbs for hamstring curls we know that your hamstrings aren't holding you back, but maybe it's your lower back that is.

Tom you are correct on that assumption :thumbup: i want to add some good mornings into my routine on back day(i think they work the lower back) i want to start using the BB for the deadlift but i keep watching the videos for it and it seems that it would work my lower back then my hamstrings...or was i wrong all along in that DL's work the lower back more then the legs?

[TommyD]

Originally Posted by tweeter

Tom you are correct on that assumption :thumbup: i want to add some good mornings into my routine on back day(i think they work the lower back) i want to start using the BB for the deadlift but i keep watching the videos for it and it seems that it would work my lower back then my hamstrings...or was i wrong all along in that DL's work the lower back more then the legs?

Wow I did something scientific! I made a correct hypthosis! That's a first...

Deadlifts work the butt and the lower back. I find that I get just about an equal workout for each muscle when I do them. Some other lower back workout possibilities are power cleans (my personal favorite) and weighted hyperextensions. What workouts do you have on your back day?

[tweeter]

Originally Posted by TNJohnReb

Tweeter,
I'm currently on the max-OT training plan too. It's nice to be able to follow another person's progress like this. I haven't been recording the lbs, but I think I need to start so that I can keep on gaining...
Would you mind posting your stats, ie. height, weight?

TnJ

my stats are

age 24
height 6'1-6'2
weight 189lbs(gained 9lbs so far on max-ot :thumbup: )
BF%13.5

yes John RECORD your Weights, and even the reps you do so next week you can go for MORE!!!!

[tweeter]

as I look at my worksheet journal i think i have back all wrong(I posted in others replys in this journal that i didnt think i was doing back right....i guess i was right,lol)

i do cable rows for warmups
working sets
cable rows
wide pulldowns
dumbbell rows
(yes i see im not working the lower back at all on back day...umm duh tweeter!!!!)

hope to add good mornings in their for the lower back, be the first time. and the DL w/ BB on leg day

[TommyD]

Originally Posted by tweeter

as I look at my worksheet journal i think i have back all wrong(I posted in others replys in this journal that i didnt think i was doing back right....i guess i was right,lol)

i do cable rows for warmups
working sets
cable rows
wide pulldowns
dumbbell rows
(yes i see im not working the lower back at all on back day...umm duh tweeter!!!!)

hope to add good mornings in their for the lower back, be the first time. and the DL w/ BB on leg day

I'm just lookin out for you aren't I :thumbup:

Be sure you have the form near perfect for good mornings otherwise you could either A. Injure yourself or B. Work the hamstrings instead of the lower back.

I'd do both good mornings and weighted hyperextensions to help your lower back catch up.

[tweeter]

ok had back/biceps/traps

Back
dumbbell rows 1-12(30)1-10(30)1-6(40)1-3(50)(warmup)

db rows 3-6(60)
pulldowns 2-6(150)
cable rows 2-6(120)
good mornings 2-8(didnt add any weight wanted to watch form, but i still felt it in my lower back!!!!WOOT)

Biceps
ez bar curl 1-12,1-10(55)(warmup)

ez bar curl 3-6(85) (might increase but grip was bad,ill explain below)
db curls 2-4(50)
hammer curls 1-4(50)

Traps
shrugs 2-10(50)(warmup)

shrugs 2-8(70,30sec hold on last rep) (ill increase 10lbs)

Thoughts: ok i found today my weight lifting gloves CHEWED up by our 11 month old lab mix Baxter(damn dog chews on everything) well my grip is not as good as i thought it was, i will buy gloves again but only use them on leg day or i might not go with them for awhile. weighted hyperextenstions are just like good mornings with weight added tho right...? i felt it in my lower back with doing good mornings.
Overall this week wasnt as good as i expected because i had to explain to my buddy on how to do each exercise and watch his form and it messed up my timing on my own exercises and intensity

[tweeter]

ok i knew last week was going to catch up with me. i kinda sent my buddy on his own today to establish his own max weight for 4-6reps. he had some questions but i was determined to stay focused, and of course i answered his questions,lol

ok today i had chest/triceps/abs/forearms

did abs first gave the one bench to my bud and some couple was using the other 2

Abs
leg raises 3 -20(great burn!!!)
incline crunches 2-10(woot!!!)
side crunches 1-10(these are my favorite ab exercise!!)

Chest
bench press 1-12(100)1-10(100)1-6(150)1-3(160)((warmup))
bench press 1-5,1-4,1-4(195) i got this established as my weight for 4-6 reps
here is where things get interesting
incline bench1-5,1-4,1-(3)((70)) donno why i tried to get to 4 a guy had to come over and help me with rep 3, thank god for him!!! because i established bench im going to drop 5lbs on incline
decline bench1-6,1-4(185)

triceps
skullcrushers 1-12,1-10(35)((warmup))
skullcrushers 1-5,1-5,1-5(70)
seated DB ext. 1-5,1-5(65)
pushdowns 1-6(140) was suppost to do another set of these, this weight is good for me, and yes i am watching my form all the time)

forearms
rev e-z bar curl 1-8,1-8(65)
DB wrist curls1-8,1-8(40)

Thoughts: couldn't get to 4 on the incline with 70's so im dropping to 65, or would it be better to try 3sets of 4 reps? Overall today's workout was good, having to watch my buddy to watch his form is kinda distracting but he isnt ever corridenated with weights,lol

[tweeter]

had Legs/Shoulders

Legs

leg press 1-12,1-10(135),1-6(205),1-3(225)Warmups

leg press 3-6(300) never did this for warmups, wasnt bad
Smith squat 3-5(180) i actually tried just the bar with regular squats...i might try to do them someday, just need to work up the courage,lol
*Stiff Leg Deadlifts*3-6(135) 1st time using the BB and it was AWESOME, wanted to watch form will add more next week, donno how much tho maybe 50
hamstring Curl 2-6(170) i might drop these
standing calf raises 2-8(220)
seated calf raises2-8(110) might drop these and do 4 sets of standing, my calfs seem to respond better to them

shoulders
db press 1-12,1-10(25)1-6(35),1-3(40)warmup

db press 3-6(50)
side raises 1-4,1-5(35)
*standing* military press 2-6(85) 1st time doing these(seated before) i want to stay with standing will add weight next time.

Thoughts: I think these week is experiemental i know it sucks but the sleep i have been getting is effecting the way i react to lifting. i also did alot of exercises i was scared of that i want to add in my routine, standing military press is 1 and the other is the stiff leg DL, im actually starting to like leg day,lol

[tweeter]

Back/Biceps/Traps

Back
DB Rows 1-12,1-10(35) 1-6(50) 1-3(55)warmup

Db Rows 3-6(65)
Pulldowns 2-6(150) (watched form more closely this time, found i was not doing them as i should of been)
Good mornings 2-6(n/a) (might add 25lbs next time)
Back ext. 2-6(45) (added this because cable row machine was broke, might add into routine)

Biceps
ez bar curls 3-6(85) (upping this 10lbs)
standing DB curls 1-6,1-5(50)
hammer curls 1-5,1-6(50)

traps
shrugs 2-10(40)warmup
shrugs 2-8(80) held last rep for 30sec...barely, hehe

Thoughts: next week im am going to increase in my lifts this week i did some experiementing with DL using BB and they felt great! Also have some other increases, hopefully i can get the proper sleep next week also, waking up at 6am every morning for 4 days of the week kinda sucks when you go to bed at 12-1am(that is my fault i know)

[tweeter]

chest/triceps/abs/forearms

not going to include warmups anymore you get the idea of what i do for them

chest
bench press 1-5,1-5,1-4(195)
incline press 1-5,1-5,1-4(65)
decline press 1-6,1-5(185)

chest was good had to drop 5lbs in the incline because of last weeks episode.

Triceps
skullcrushers 1-6,1-6,1-6(70) increasing 10lbs on this exercise :thumbup:
seated db press 1-6,1-6(65)
pushdowns 1-6,1-6(140)

abs
ball crunches 3-20(never did these b4, they where great, adding them into the routine
leg raises 2-10(did this with a 2kg medicane ball)
side crunches 1-10 each side

forearms
rev ez bar curls 2-8(65)(going to increase 10lbs on this exercise)
db wrist curls 2-8(40)(form on this, starting with weight on my fingertips and then curl the weight up, feels great!)

Thoughts: i think because of school im going to have to get around 6 hours of sleep and then take a nap(expecually on days i lift) to help with the resting periods. Workout went great, got some increases for next week and then maybe some in the near future!

[tweeter]

ok for some reason last wednesday i felt like total shyt. i had a terriable fever and my throat was so swollen so i didnt lift for the rest of the week. that and i didnt have the best weekend. got all drunk and got lost. called gf's mom(couldnt find gf anywhere...?) cops came to where i was cause i left the place where we were going to eat(very drunk at this point ) almost got a public intox but they let me go cause gf's mom saved the day when she showed up!

its monday and im feeling GREAAAT! ill be back at the weights today around 1ish.

ps it might be hard for me to post my lifts cause i dont have internet anymore(at school right now) but hopefully i can get shyttie ol dialup back at the folks house