Tweeter's max-ot routine

[tweeter]

ok its monday and i just got done with my first max-ot experience.

Today i did chest/triceps/abs/forearms

Chest

bench press 2 - 12 (warmup was good, didnt feel fatigued at all)
incline DB press 3 - (4-6) (need to increase on this)
decline BB press 3 - (4-6) (need to increase on this)
DB bench press 2 - (4-6) (felt good, might increase, thought i could do 7 at the end)

Triceps

skullcrushers 2 - (4-6) (no warmups here, need to increase tho)
Seated DB Ext. 2 - (4-6) (need to increase on this)
Close-grip pushdowns 1 (4-6) (good weight, stay with this)

Abs

leg raises 3 - 25 (can we say great burn, might need to watch form)
decline Crunches 2 - 10 (abs on fire)
crunches(no weight) 1 - 10 (dont want to add weight cause i dont want my abs any bigger, just need to feel the good burn!)

forearms

rev E-Z bar curls 2 - (6-8) (felt good, never worked my forearms before...)
Standing DB Wrist Curls 2 - (6-8) (felt weird, never did these b4)

overall i know i need to increase on alot of the exercises. my rest time is going to be 1-2 mins, cant really decide yet, will see how next week goes with 1 min rest. could of got a better workout i know, will see how next week goes with the increases

[tweeter]

ok today i had legs/shoulders

it was my b-day today and i celebrated last night(big mistake) didnt wake up til 12:30 and i was still a little wasted. got up and drank like a gallon of water and an hour later it was off to the gym

Legs

smith squat 2 - 12(warmup) (was pretty good stayed with alot less weight to watch my form and make sure i was doing it right)

smith squat 3 - (4-6) ( OMG, havent done them in 6 years!!! they felt awesome, definitly keeping them into the leg routine!!!!!)

leg press 2 - (4-6) (felt good can add more tho)

Stiff leg DL 2 - (4-6) (another great exercise i havent done b4, keeping it in :thumbup: )

hamstring curl 2 - (4-6) (my hams seem to respond well to this exercise, can add good weight positive failure was met)

seated and standing calf raises 2 sets (4-6) reps with both (felt great, good weight)

Shoulders

DB press 2 - 12(warmup) (felt good, left shoulder kind of bothered me...)

DB press 3 - (4-6) (felt good going to up it by 5lbs next time)

side raises 2 - (4-6) (good exercise and going to up it 5lbs next time)

seated Military Press 2 - (4-6) (havent done this exercise before, felt great!!!!)

Thoughts: OMG i felt like sh*t really, but i didnt want to miss the gym because of what i did last night. i know i could of done better maybe next time ill celebrate on the weekends next time )
[u]

[tweeter]

ok today i had Back/Biceps/Traps

Back

Pull ups(warmup) 2 - 8 (i dont think im going to have these for warmup)
Dumbbell Rows 3 - (4-6) (i like these can increase in weight tho)
Cable Rows 3 - (4-6) (didnt do these before, need to watch form and add weight)
Pulldowns 2 - (4-6) (felt good, positive failure was met)

Biceps

seated DB Curls 1 - 12(warmup) (felt good, good weight)
E-Z Bar Curls 2 - (4-6) (first time i added them into routine in long time, keeping and adding weight)
standing 1 handed DB curls 2 - (4-6) (good weight, postive failure was met)
Hammer Curls 1 - (4-6) (biceps seem to respond well to these, keeping need to add weight tho)

Traps
shoulder shrugs 2 - 8 (need to add weight, help last rep of last set for endurance for about a minute

Thoughts: ok this week didnt go as i expected but it was expected. next week i will have the right weight so positive failure is met throughout the routine. need to figure out some good back exercises that my back responds too also. after my first 8 weeks im going to start a whole new routine(which is still in the workings, where i only do 2 muscles(besides legs) a day that will make me lift monday-friday(still following Max-OT guidelines of course)

[tweeter]

ok

had chest/triceps/abs/forearms today

Chest
Bench Press 1 - 12(warmup)
Bench Press 1 - 10(warmup)
Bench Press 1 - 06(warmup)
incline DB Press 3 - (4-6) (w/ added weight was good, going to increase by 5lbs next time)
decline BB Press 2 - (4-6) (need to watch form, felt like i was working my shoulders more then my chest...good weight tho)
DB Press 2 - (4-6) (felt good, positive failure)

Triceps
skullcrushers 3 -(4-6) (awesome weight, positive failure was met, ps i love this exercise,lol)
seated DB ext. 2 - (4-6) (good weight)
pushdowns 1 - (4-6) (watched my form and did them right, good weight was used)

Abs
leg raises 2 - 25 (donno if i really like this exercise so i think ima replace it with ball crunches)
incline crunches 2 - 10 (felt good, great burn)
ball crunches 1 - 10 (never did these b4, they where great!)

forearms
Rev. E-Z Bar Curls 2 - (6-8) (great weight, wrists hurt a little bit)
DB Wrist Curls 2 - (6-8) (good weight and great workout)


Thoughts: Today was really good, i made my increases and met positive failure in almost every exercise. going to try and increase next time in weights to keep that building process in high gear.

[TommyD]

Everything's lookin good tweet :thumbup: ... maybe add some weight to your journal so we can see how you're progressing?

[tweeter]

legs and shoulders day


wow their where alot of people at the gym today i never got in at the time i should of but i was their, that is all that counts

ok i usually do legs first but someone was using the smith machine so i went to shoulders first

Shoulders
DB Press 2 - 12(warmup) (felt good, good weight)
DB Press 3 - (4-6) (felt good, going to up it by 5lbs again tho)
Side Raises 2 - (4-6) (good weight adjustment, positive failure was met)
Military Press 2 - (4-6) (good exercise and good weight)


Legs
Smith squat 2 - 12(warmup) (felt good again, good weight)
smith squat 3 - (4-6) (wooot, love working the quads with this exercise)
Leg press 2 - (4-6) (love this exercise as well, felt great)
Stiff leg & hamstring curl 2 - (4-6) (great weight, positive failure was met on both exercises)
standing & seated Calf raises 2 - (4-6) (both felt great, on the seated my feet hurt for some reason, i might drop them, donno yet)


Thoughts: today was a great day, a little more people in the gym then im use to but overall it was good. Make sure i wake up in time next week. the next day i can feel that my muscles got a good workout its great, i love this kind of training, going to keep it up and see how everything goes. Next week im going to do the "full" warmup exercises b4 each muscle group

[tweeter]

Originally Posted by Tom_Drahos

Everything's lookin good tweet :thumbup: ... maybe add some weight to your journal so we can see how you're progressing?

np Tom Next week ill give yea reps and weight cause their are a couple of exercises i havent meet positive failure at

Max-OT training is the shiznat, hehe :thumbup:

[TommyD]

Originally Posted by tweeter

np Tom Next week ill give yea reps and weight cause their are a couple of exercises i havent meet positive failure at

Max-OT training is the shiznat, hehe :thumbup:

Fo' shizzle my nizzle. :thumbup: My strength is sky rocketting... cool sh*t!

[tweeter]

Back/Biceps/Traps

Back
Cable Rows 2 12(warmup) (felt good)
cable rows 3 (4-6) (felt good, going to increase)
Wd Pulldowns 3 (4-6) (was great, positive failure)
db rows 2 (4-6) (felt good, going to increase again...)

Biceps
e-z bar curls 1 12(warmup)
e-z bar curls 2 (4-6) (felt good, great form, increasing weight)
standing Db Curls 2 (4-6) (pf was met)
hammer curls 1 (4-6) (need to watch form, felt like forearms where getting the workout)

Traps
shoulder shrugs 1 12(warmup) (was good)
shoulder shrugs 2 8 (with increase weight was AWESOME!!) help last rep of last set for 30secs)


Thoughts: I hate working out back, i feel like i need a trainer their to help me and make sure i am doing each exercise for it right. going to add Good Mornings into the mix next week. Also for next week reps and weight will be recorded in journal. Overall this week was good, with the Holiday week my eating was a little off the chart but still within reason.

[tweeter]

ok been on the routine for this being the start of week 3. im telling you i feel it after every workout and even my legs i feel it for 2-3 days after words.

ok to business

Chest/Triceps/Abs/Forearms day

Chest
bench press(warmup sets) 1-12,1-10(100),1-6(140),1-3(160), 1-1(185)(warmup was great, i based the 50% of max at 200, till i figure out what my max is)

incline DB press 1-6(70),1-6(70),1-5(70) (felt damn good!!!!)

decline BB press 1-6(185),1-6(185) (WOOT, WOOT,lol)

DB Press 1-6(70),1-6(70) (felt DAMN GOOD)

Triceps
Skullcrushers 1-5(40),1-4(40),1-5(40) (i use DB's to do skullcrushers, going to switch to E-Z bar Curl and maybe add 1-12 and 1-10 at 50% max for warmup)

Seated DB Ext. 1-6(65),1-6(65) (might switch to just 1 handed ext. cause i use 2 hands, other then that felt Great!)

Pushdowns 1-6(140) (i watched form VERY Closely i was doing them right, weight was good)

Abs
Leg Raises 1-25,1-25,1-20 (oh the burn, i love it!)
Incline Crunches 1-10,1-10 (slow and squeezing, GREAT!)
side crunches 1 set 10reps each(same as above ^)

Forearms
Rev Ez bar Curl 1-8(65), 1-8(65) (felt good, might increase)
Wrist Curls 1-8(25), 1-8(25) (same as above ^)

Thoughts: Today was a GREAT workout!!! thats about all i can say everything went great :thumbup: )

[tweeter]

ok yesterday sucked because i was getting ready to head to the gym and thought i had everything....well i was WRONG. i forgot my journal, i was sooo p*ssed because i needed it badly, i was walking blindly around the gym(well not really) but it would of helped to have it so i could of recorded all my lifts

ok i had Legs/Shoulders (ill try and remember what i lifted)

Legs
Smith squat(warmup) 1-12(70),1-10(70),1-6(90),1-3(140) 3-6(2plates) im not sure how much the smith machine bar weights by it self so i just added the weight that i put on it, i figure it weights 45....yes no, anyway i never added it on.

Leg press 3-6(3plates), (lol yes with the weight i use on the smith and leg press you can say i have chicken legs, oh well)
Stiff Leg DF's 2-6(60) (i use db's for this exercise)
hamstring curl 2-5(170)
Standing Calf Raises 3-8(3plates w/10lbs in between them)

Shoulders
DB press(warmup) 1-12(20),1-10(20),1-6(25),1-3(30),1-1(40)

Db Press 3-6(50)
side raises 2-5(35)
military press 2-5(95)

ok overall i know i missed some lifts because i didnt have my journal, i guess i need to pay attention to my routine cause i was lost w/o my sheet. Not a very good lift day but my legs do feel it today as do shoulders so i did something right :thumbup:

[hawks06]

I was wondering what kind of workout your doing, like what gains your are looking for by doing this?

[tweeter]

Originally Posted by hawks06

I was wondering what kind of workout your doing, like what gains your are looking for by doing this?

hawk its the max-ot lifting routine. i know im not following it to a T but i need to adjust some exercises(expecually in legs) because of past injures

im looking to gain around 15lbs of LBM while bulking, gained 8lbs so far. hope that answers ur question...

[tweeter]

their is no excuse for missing this exercise, i had back/biceps/traps and i missed them plan and simple.

no im not losing motivation for lifting, im actually going to have a buddy joining me at the gym(never lifted b4 in his life....hehe) he is going to be a machine. i gave him this website i hope he signs up...

[TommyD]

Originally Posted by tweeter

their is no excuse for missing this exercise, i had back/biceps/traps and i missed them plan and simple.

no im not losing motivation for lifting, im actually going to have a buddy joining me at the gym(never lifted b4 in his life....hehe) he is going to be a machine. i gave him this website i hope he signs up...

Why don't you just go Saturday if you miss Friday? I miss workouts probably twice a month and I just go the next day to make up for it.