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Big Poppa SP
03-08-2002, 02:37 PM
Hello everyone,

Well I decided to start a journal because I need to start tracking my workouts and nutrition better. I am 5'6, 185 lbs, around 16% Body Fat (YIKES TOO HIGH). My lifts are:

BENCH PRESS: 315 One Rep Max
SQUAT: 400 One Rep Max
DEADLIFT: 355 One Rep Max

I do Max-OT training protcol, Monday thru Friday. I am going to do cardio 3-5 times per week, 8-12 hours before lifting weights. I am going to wake up in the morning and drink a shake then hit cardio. My workouts are:

Sunday
Cardiovascular 30 mins

Monday
Back/Forearms Sets Reps
Pull-ups ? 50
Close Grip Cable Pull Down 2 4-6
Bent Over Barbell Rows 2 4-6
Weighted Hyper Extension 2 4-6
Wrist Curls 2 6-8
Standing Dumbbell Wrist Curls 2 6-8
Cardiovascular 30 mins

Tuesday
Shoulders/Traps Sets Reps
Barbell Military Press 3 4-6
Seated Dumbbell Press 1 4-6
Dumbbell Side Laterals 2 4-6
Barbell Shrugs 3 10-12


Wednesday
Quadriceps/Hamstrings/Calves Sets Reps
Squats 4 4-6
Lunges 2 4-6
Stiff-Leg Deadlifts 2 4-6
Seated Calf Raise 2 4-6
45o Calf Raise 2 4-6
Cardiovascular 30 mins

Thursday
Chest/Abdominals Sets Reps
Barbell Bench Press 3 4-6
Incline Bench Press 2 4-6
Decline Dumbbell Press 1 4-6
Leg Lifts 2 12-15
Weighted Cable Crunches 2 10-12
Crunches 1 8-10

Friday
Biceps/Triceps Sets Reps
Straight Bar Curl 3 4-6
Alternate Dumbbell Curl 2 4-6
Lying Tricep Extension 2 4-6
Seated Overhead Tricep Press 2 4-6
Tricep Pressdowns 1 4-6
Cardiovascular 30 mins

NUTRITION:
2508 CALORIES
305g PROTEIN
218g CARBS
35g FAT

DAY ONE FRIDAY (MARCH 8 2002) 2:05-2:50
Bench Press 260x5 265x4x4
Incline Press 200x5 205x5
Decline Dumbbell Press 80x6
Power Crunch 185x10 195x10
Weighted Machine Crunches 88x12x12
Leg Raise -x12, -x12

Very good workout, felt very strong for bench press. Going to improve nutrition and do cardio around 9:00 P.M. tonight. If anyone has any questions or concerns let me know. If you have used MAX-OT tell me your thoughts! LATER

BIG POPPA STEVE

Big Poppa SP
03-09-2002, 02:00 PM
DAY TWO

MAX-OT Cardio

I will be doing the bike for a 5 min warmup, 25 hard minutes, then a 5 min cooldown. Going to record miles and calories expended. I am a little sore from my chest workout yesterday. Later

STEVE

Big Poppa SP
03-09-2002, 02:02 PM
Nutrition
Calories Protein Carbohydrates Fat
Pre-Workout
Simple Protein
Glycerol
Red Bull
Water (40 oz)
(1 Multi-Vitamin pills, 2 Dymetadrine Xtreme, 5 grams of glutamine)
TOTAL

Post-Workout
Simple Protein
Cell-Tech
Water (40 oz)
(5 grams of glutamine, 3 joint-support pills)
TOTAL

Meal One
Turkey
Salami
Wrap
Water (20 oz)

Meal Two
Chicken Breast
Salad
Water (20 oz)
TOTAL
Meal Three
Simple Protein
Skim Milk
Water (20 oz)
(5 grams of gluatamine)
TOTAL

Meal Four
Tuna-Fish
Salsa
Water (20 oz)

Meal Five
Designer Protein
Water (20 oz)
(5 grams of glutamine)

My totals are

2508 Calories
311 g Protein
215 g Carbs
35 g Fat

I am going to drink 140 ounces of water per day
What do you guys think? Comments welcomed

BIG POPPA STEVE

P.S. SATURDAY IS MY CHEAT DAY!!!!!!!!!

Big Poppa SP
03-09-2002, 08:17 PM
DAY TWO

35 mins of elipitical machine
426 Calories burned

Very boring and I hate cardio!

Big Poppa Steve

MonStar1023
03-09-2002, 08:30 PM
Big Poppa SP-
Good luck with Max-OT bro. Hopefully youll get good results I have heard some good things about this program.

:thumbup::thumbup:

Big Poppa SP
03-09-2002, 08:37 PM
Hey monstar whats going on? How is your program going? Tell me what you are doing now!

BIG POPPA

MonStar1023
03-09-2002, 08:42 PM
My new program is in a thread in the Training Board. Check it out and post what you think please. I am going to start a new journal either tonight or tomorrow. I have been following HST in a journal for around a month now. Dont care for it too much anymore.

;);)

... How old are you bro?

Big Poppa SP
03-12-2002, 06:33 AM
On Sunday, March 10 I completed 35 mins of cardiovascular on an empty stomach. It wasn't too bad and it was the elplitical machine.

STeve

Big Poppa SP
03-14-2002, 10:35 PM
Back
Pull-Ups (50 Reps) 12-8-8-6-8-6
V-Bar Pulldown 137.50x6 150x6
Barbell Rows 155x6 165x6
Lower Back Ext 25x8 35x8
Barbell Wrist Curls 115x10 125x10
Dumbbell Wrist Curls 20x10x10

Felt very good after workout, ate good for diet. Will keep diet log next week... do not want to change eveyrthing at once.

BIG STEVE

Big Poppa SP
03-14-2002, 10:38 PM
March 12
Shoulders
Shoulder Press 115x6 135x6 155x6 (PR)
Dumbbell Shoulder Press 60x6
Side Lateral Raises 20x6x6
Barbell Shrugs 185x10 225x10x10
Rear Delt Raises 25x10x10x10

Workout was 40 mins long, same as March 11

No Cardio

Big Poppa SP
03-14-2002, 10:40 PM
March 13
Legs
Squat 250x6x6x6
Lunge 60x6x6
Stiff-Leg 155x6 165x6
Sitting Calf Raise 110x8 100x10
Standing Calf Raise 137.50x10 150x8

Workout was 40 mins long, same as March 11

Cardio 35 mins done on empty stomach

Big Poppa Steve

Big Poppa SP
03-14-2002, 10:42 PM
March 14
Chest
Bench Press 270x4, 265x5, 265x4
Incline Press 205x4x4x4
Decline Press 95x4

Abs
Leg Raise 15, 15
Cable Abs 110x10 120x10
Power Cruch 110x10 110x8

No cardio

Big Poppa Sp