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Old 10-Jan-05, 04:45 PM   #1
Clark Kent
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Clark's Max-OT Journal

I just began my second Max-OT routine and thought I would use a journal as a way of monitoring my progress. My first 8 weeks went very well and I made great gains in both size and strength. This week is my 3rd week on my second split...guess it's better to start a journal late than never. Here are my stats:

Age: 25
Height: 5'10
Weight: 205
BF: ~25%

I am going to drop my bodyfat down at least 10% in the next several months. In addition to lifting 5 days a week, I'm also planning on doing cardio 3-4 times a week (Max-OT Cardio style) and I am starting a cutting diet. I'm adding the cardio and new diet into my routine starting this week. This is what I'm doing:

DAY 1 - CHEST / ABS
Flat Bench Press - 3 sets
Incline Dumbbell Press - 3 sets
Decline Dumbbell Press - 1 set
Weighted Crunches - 2 sets
Cable Crunches - 3 sets

DAY 2 - BACK / BICEPS
Seated Cable Rows - 3 sets
Lat Pull Downs - 3 sets
Curl Bar Curls - 3 sets
Dumbbell Curls - 2 sets
Hammer Curls - 1 sets

DAY 3 - LEGS
Hack Squats - 3 sets
Leg Press - 2 sets
Hamstring Curls - 2 sets
Seated Calf Raises - 2 sets
Leg Press Calf Presses - 2 sets

DAY 4 - TRICEPS / FOREARMS
Skullcrushers - 3 sets
Close-grip Bench Press - 2 sets
Cable Pushdowns - 2 sets
Barbell Wrist Curls - 2 sets
Reverse Wrist Curls - 1 set

DAY 5 - SHOULDERS / TRAPS
Military Press - 3 sets
Dumbbell Press - 1 set
Side Laterals - 2 sets
Seated Rear Laterals - 1 set
Barbell Shrugs - 3 sets

A few notes about it. I had a herniated disk in my L5-S1 area last spring so I added back and leg exercises for the first time since then. My first cycle had no exercises for these groups because I didn't want to re-injure myself. This is also why you won't see me doing any Squats, SLDL, or Deadlifts (or any lower back specific exercises) in my routine. My leg day is also building up to the Max-OT style because I haven't lifted them for years and the last thing I want to do is hurt myself by going too heavy too fast.

Last edited by Clark Kent; 13-Jan-05 at 01:43 PM.
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Old 10-Jan-05, 04:57 PM   #2
Clark Kent
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Monday 1/10/05 - Chest / Abs

Barbell Bench Press
200 x 6
200 x 6
200 x 6

Incline Dumbbell Press
75 x 7
75 x 5
75 x 5

Decline Dumbbell Press
70 x 6

Weighted Crunches
35 x 12
35 x 10

Cable Cruches
88 x 12
88 x 10
88 x 10

Note: I won't include my warmup and acclimation sets because they aren't important. Today I wasn't happy with my Bench Press because there was literally nobody to spot me during my first 2 sets. I probably could have started heavier/done more reps, but I didn't want to risk it. Next week I'll make sure I have a spotter no matter what so I can do it with full intensity. I'll also move up in weight so I achieve failure better.

Last edited by Clark Kent; 27-Jan-05 at 01:45 PM.
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Old 10-Jan-05, 08:30 PM   #3
gcs118
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Nothing to be unhappy about with a 3x6 @ 200 lbs on the bench!
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Old 10-Jan-05, 09:03 PM   #4
Clark Kent
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Well I'm definitely happy that I'm up to 200lbs for my working sets...but if the number of reps I do doesn't decrease with each set, it's not a good sign. Either I didn't start heavy enough or didn't lift with enough intensity to get as many reps as I should. I'll get it right next week.
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Old 11-Jan-05, 02:15 PM   #5
Clark Kent
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Tuesday 1/11/05 - Back / Biceps

Cable Rows
180 x 8
190 x 6
190 x 6

Lat Pull Downs
170 x 7
180 x 5
180 x 4

Curl Bar Curls
95 x 6
95 x 5
95 x 4

Dumbbell Curls
45 x 6
45 x 5

Hammer Curls
40 x 6

Today felt like a good workout. I changed my grip on the rows and pull downs so my thumb is on the same side of the bar as the rest of my fingers, instead of curled around it. I felt like it helped me isolate my lats better. I'm also using straps for these exercises now and it helps me not worry about my grip slipping with these weights.

Tonight I'll do my first session of Max-OT cardio. 16 minutes on the elliptical machine. I'll have about 7 1/2 hours between my lifting and cardio as well.

Last edited by Clark Kent; 27-Jan-05 at 01:45 PM.
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Old 12-Jan-05, 01:46 PM   #6
Clark Kent
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Well this sucks. I'm unable to do my Wednesday leg workout. Yesterday I slipped on the ice outside my apartment (damn you winter!) and landed on my butt/back. Now I've got a sharp pain in the upper part of my left butt cheek and I figure doing leg exercises won't help. Still going to stick to my diet and get back to it tomorrow. I'll just skip legs this week. Not the biggest deal since I'm not lifting them the Max-OT way and I'm really just finding what works right now.

Also, went to the gym last night for my first session of Max-OT cardio. This is what I did:

Elliptical machine - 16 minutes
1.59 miles
68-70 rpm average
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Old 12-Jan-05, 02:08 PM   #7
gcs118
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Man that's a BUMmer I'm sure you'll be good to go soon enough.
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Old 13-Jan-05, 01:43 PM   #8
Clark Kent
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Thursday 1/13/05 - Triceps / Forearms

Skullcrushers
105 x 6
105 x 5
105 x 5

Close-grip Bench Press
165 x 7
170 x 7

Pushdowns
88 x 6
88 x 5

Wrist Curls
60 x 9
60 x 8

Reverse Wrist Curls
30 x 8

It was good to be back at it after not lifting yesterday. I think I can go heavier on Close-grip Bench Press. I didn't have a spotter the first set and then did on the second and proceeded to do more than I anticipated. Time to ask for a spotter everytime, just like on chest days. Then I can really overload my muscles. Today was my first day doing Reverse Wrist Curls so I'm really working on form. Overall, not a bad day.

The only thing I'm thinking is dropping the 2nd set of Pushdowns. I only do 6 total sets for biceps, but 7 for triceps. Maybe I should do the same for both. Hmmm...

Last edited by Clark Kent; 27-Jan-05 at 01:46 PM.
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Old 14-Jan-05, 12:25 PM   #9
Clark Kent
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Friday 1/14/05 - Shoulders / Traps

Military Press
120 x 6
120 x 5
120 x 4

Dumbbell Shoulder Press
55 x 6

Side Laterals
30 x 7
30 x 6

Seated Rear Laterals
35 x 5

Barbell Shrugs
205 x 7
205 x 6
205 x 5

I need to continue to work on my form on the Lateral Raises. I'm getting better, but I still think I could improve a little. I made a good improvement on Military Press this week so I'm happy about that. And it's time to go heavier on the Shrugs. I see a lot of people lifting 300-400lbs on these with awful form, but I'm happy with my lower weight/good form lifts. I always shrug up with power, then hold for a second, then bring the weight down a little slower. I'm sure if I got sloppy and just went up and down as quick as possible I could tack on another 75lbs, but what would be the point?

Last edited by Clark Kent; 27-Jan-05 at 01:46 PM.
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Old 14-Jan-05, 02:53 PM   #10
gcs118
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Nice military press. I bet you're really looking forward to repping 135, I know I would be. And forget about the other guys screwing around with the 300-400 lb shrugs. Do
'em right and you'll get the same results and most likely be stronger than them anyways.
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Old 17-Jan-05, 02:12 PM   #11
Clark Kent
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Monday 1/17/05 - Chest / Abs

Barbell Bench Press
205 x 8
210 x 6
210 x 5

Incline Dumbbell Press
80 x 6
80 x 4
80 x 4

Decline Dumbbell Press
75 x 6

Weighted Crunches
35 x 12
35 x 10

Cable Cruches
88 x 12
96 x 10
96 x 8

Awesome day! I made improvements on everything and felt like this was one of my best workouts ever. Having a spotter for all my Bench Press sets really made a difference. Ended up adding 10 total pounds because I surprised myself with 8 reps on a 5 pound increase from last week. My Incline Dumbbell Press has increased so much since I started. It's up 20 pounds per dumbbell from when I started my first Max-OT workout 12 weeks ago.

Last edited by Clark Kent; 27-Jan-05 at 01:46 PM.
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Old 18-Jan-05, 01:28 PM   #12
Clark Kent
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Tuesday 1/18/05 - Back / Biceps

Cable Rows
190 x 7
190 x 6
200 x 5

Lat Pull Downs
180 x 6
180 x 5
180 x 5

Curl Bar Curls
95 x 7
95 x 6
95 x 5

Dumbbell Curls
45 x 6
45 x 6

Hammer Curls
40 x 7

I made a good improvement on my back exercises this week, but I wasn't happy with my bicep exercises. I was hoping to be able to go up in weight, but I wouldn't have been able to do enough reps with good form. I will go up next week and just accept the drop off in number of reps. My biceps are definitely behind my triceps though.

Last edited by Clark Kent; 27-Jan-05 at 01:46 PM.
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Old 18-Jan-05, 03:15 PM   #13
gcs118
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Nothing to be disappointed about with biceps. You worked back first, which uses your biceps, and the tricep is a bigger muscle. Great job.
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Old 19-Jan-05, 04:26 PM   #14
Azanmi
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diet

Hey I'm getting into the Max-OT style ...slowly and I was wondering what your daily diet looks like. I'm finishing up a bulking period and have a full 25lbs of fat to cut.
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Old 20-Jan-05, 12:42 PM   #15
Clark Kent
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Wednesday 1/19/05 - Legs

Smith Machine Squats
135 x 6
135 x 6
135 x 6

Leg Extensions
85 x 6
85 x 6

Hamstring Curls
80 x 6
80 x 6

Seated Calf Raises
100 x 8
100 x 8

I changed out the Hack Squats for Smith Machine Squats and it didn't bother my back at all. Of course I didn't go to failure on any of my leg exercises because I'm just trying things out to see how they feel and get the form down. I don't want to hurt my back. I tried Leg Presses with no weight but I could feel a lot of pressure in my lower back so I won't use that machine at all. When I squat, I also get a popping sound from the outside of my left knee, so I don't go down quite as far as I possibly could. I'm going to start taking glucosamine soon and maybe that will help.

Once I get the form down, get used to everything, and make sure my back isn't hurting, I'll try to keep adding weight until I am up to the Max-OT style of liftine for Legs!

Last edited by Clark Kent; 27-Jan-05 at 01:47 PM.
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Tags
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