View Full Version : Max-OT Journal

Big Poppa SP
08-27-2002, 02:07 PM
My name is Steve, I am 23 year old college student. I am going to be using MAX-OT training, cutting diet and cardiovasicular training. Look over my infomation and if you have any questions please contact me at abernfitchguy20@aol.com.

Weight 173 lbs (5'6" Height)
BodyFat: 13%
Bench Press: 315 lbs
Squat: Estimated 400 lbs
Deadlift: 365 lbs

2076 Calories
311 Protein
130 Carb
35 Fat
(1 Free Day per week, usually Saturday)

Day One: Chest/Triceps
Workout Length: 45 Minutes

-BENCH PRESS 265x4, 255x3, 245x5
-DIPS 35x6

Overall a good workout, however my Bench Press did not go as well as I wished. I need to concentrate and be more focused when I workout. I will be back tomorrow, email me with any questions!

Big P

08-27-2002, 02:15 PM
Yer a strong dude...good luck and good idea starting a journal :thumbup:

Big Poppa SP
08-27-2002, 06:04 PM
Max-OT Cardio Session #1: I did cardio for 20 minutes (moderate, on empty stomach), 3.62 Miles, 226 Calories @11:30 P.M. I did cardio too late in the morning on an empty stomach.

Workout @ 6:00 P.M-6:50 P.M.
-Squat (12, 10, 6, 3, 1.. warmup) 275x6x6x6.
-Leg Press 360x6. 520x6 (too easy)
-Lunges 55x6 (too easy)
-Siff Legged Deadlift 135x6, 155x6

-Straight Bar Curl (12, 10, 6, 3 warmup) 85x6, 95x6
-DB sitting Curl 40x6, 45x6

-Sitting Calf Raise 90x10x10
-Stannding Calf Raise 90x10x10

Swiss Ball Crunches 3x15
Leg Raises on Ball 3x15

Overall I had a great workout, however I was pissed off that I had to do the Squats on the smith machine. I hate it when people think they can rest 20 minutes in between sets, but not allow you to work in. Not only are they dumb, but there form sucks. Oh well, you can't win them all. I was very happy with my bicep workout, felt strong.

Tomorrow I am going to do 2 MAX-OT cardio sessions, a moderate session of 20 minutes in the morning (empty stomach), and 16 minutes of heavy intensity 8-12 hours afterwards. Well I will be back tomorrow!


Big Poppa SP
08-28-2002, 08:38 PM
Light Cardiovasicular: 30 minutes (Bike). 3.15 Miles, and 2.64 Calories @ 3:30.

Heavy Cardiovasicular: 16 Minutes (treadmill) 1.50 Miles, 180 Calories.

My diet today was good, except I have to start writing down what I eat.

10:00 A.M
B-Fit RX Chocolate
Red Bull
*5 grams of glutamine
*1 pill of Dymetadrine Extreme

1:00 P.M.
Designer Protein
Skim Milk

3:00 P.M
Designer Protein
*5 Grams of glutamine
*1 pil of DE

5:00 P.M
Dressing (fat free)

8:00 P.M.
Desinger Protein
*5 Grams of Glutamine

Desinger Protein
*5 Grams of Glutamine

I know I need to eat more real food, I am going to start that tomorrow. Peace out


Mystic Eric
08-29-2002, 12:33 AM
Too much protein powder man.

Btw, you better have your deads catch up to pace with your bench man ;)

08-29-2002, 03:25 AM
You're not really doing MaxOT. The MaxOT program preaches that it is far more important to go to failure than it is to stop at some predetermined Number of reps. While they recommend 4-6 reps they also tell you to keep going past 6 if you can. Then raise the weight for your next set. Now I realize that this is your first week of MaxOT and you may just be easing into things. If this is the case just ignore my post and carry on. However, if you are stopping at 6 just because the program calls for 4-6 reps STOP DOING THAT! Go to failure and adjust your weight accordingly.

Big Poppa SP
08-29-2002, 08:44 AM

Have you been on the Website? Well this is exactly from MAX-OT....

What's a Max-OT "heavy" set?

A Max-OT heavy set is a set done with a weight that will allow at least 4 reps, but no more than 6 reps. This is very important and fundamental to Max-OT.

What's a Max-OT set?

A Max-OT set is a set performed to "positive-failure" with a heavy weight for 4 to 6 reps. In other words, a warm-up set is not a "Max-OT set". It is a warm-up set and that's it. So don't count your warm-up sets as part of your 6 to 9 sets per body part. This is important.

What is "Positive-Failure"?

Positive failure is when a set is performed to the positive limit of muscle exhaustion. In other words, you are done with a set when you are no longer able to complete a rep on your own. This positive-failure should occur between the fourth and sixth rep. Max-OT does not employ forced reps beyond maybe partial help on the last rep of a set.

To summerize this best, each set is done 4 - 6 reps. Also postive failure means that you can only do so much as you can without any assistance.

08-30-2002, 05:43 AM
The first time I used Max was when Paul D was putting it together and posting a new chapter each week. I am very familiar with the entire program. If you study the entire program and read some of the Q&As with Skip and Jeff you should understand that training with maximum intensity is the corner stone of this program.
Under your first leg workout you noted "too easy" several time I was just trying to point out that if the set was too easy and you did 6 reps you are not training with maximum intensity. You can increase intensity by either adding weight or reps. If you get to 6 and can still do more reps you should go ahead and keep on repping until you hit positive failure then increase the weight on your next set so that you are able to hit failure in the 4-6 rep range. Like wise if you can only get 3 reps on your first work set you still count that set but then drop the weight a little for your next set so that you are able to get at least 4 on that set.
Positive failure if more important than the 4-6 reps when doing a MaxOT workout. Trust me, I know. I've been using MaxOT on and off for a few years now with a fair amount of success.

08-30-2002, 06:48 AM
What is the basis behind Max-OT? I mean like what are the fundamentals of the program, etc.?

Max-OT = Maximum Overtraining?

08-31-2002, 01:52 AM
Here are the basics.
Train only one or two body parts per session.
Train each body part once per week.
Keep workouts to under 1 hour.
Do 6-8 working sets for large muscles and 4-6 for small.
Train in the 4-6 reps range.
Lift as heavy as possible while maintaining good form.
Take each working set to positive failure but do not use forced reps or drop sets.
That's it in a nut shell. AST has a very detailed program available on their web site. www.ast-ss.com

Big Poppa SP
09-04-2002, 10:19 PM

Flat Bench Press *Warm-up 12, 10, 6, 3, 1*, 255x6x5x5
Incline Dumbbell 90x6x6
Dips 45x10

Close Grip Bench Press 225x4x4
Tricep Extensinos 85x7
Pressdowns 200x5

50 Minutes

30 Minutes Elipitical Machine
2.95 Miles, 400 Calories

Good workout, felt stronger than last week. I am pretty happy with my weights, I am going to start ONE on monday. I will post a pic of myself also......


Big Poppa SP
09-04-2002, 10:23 PM

Squat (12, 10, 6, 3, 1)-Warmup
245x6x6x6 (I was working on my technique, I have problems going parallel)

Leg Press 5 Plates each side x 7, 6 plates on each side x 6

Leg Extension 175x10x10

Lunges DB 50x10

Stiff Legged 155x6 175x6

Leg Curl 125x10x10

I know that I am doing MAX-OT, but I like to add some isolation movements. I need to work on my squat, but my technique was getting better. Overall I had a good workout, felt a little tired!

Cardio Max-Ot style
20 minutes, bike 175 cal, 2.95 distance


09-05-2002, 01:41 AM
You're using some pretty respectable weight. Keep up the good work.

09-05-2002, 01:51 AM
im using max-OT aswell & im in week 5....im doing great gain with the 4-6 rep range :) :) :)

Big Poppa SP
09-30-2002, 10:37 PM
Hey guys I have been away from my computer for a while, however I am going to start posting my workouts again. I got sick, and took a week off. I actually feel a lot stronger now.

250 Protein
163 Carbs
20 Fat

1820 calories

Monday: Shoulders/Forearms (12:00 P.M.)

Shoulder Press Machine (12, 10, 6, 3, 1) 150x6, 162.6x6 170x5
Dumbbell Shoulder Press 60x6x6
Side Lateral Raise 20x6, 25x6

Sitting wrist Curl 20x8x8
Reverese Curl 20x8 30x8

Max-OT Cardio (8:00 P.M)
296 calories (16 minutes)
2.45 Miles

My workout today was good, my technique with shoulder press is improving. My shoulders are my weakest bodypart, but I am doing better. The Max-Ot cardio was harder than hell! I had to stop three times to drink water, it is intense stuff. I will never do cardio the other way again.

I am proud to say that I am off ephedra supplements. I have been addicted to ripped fuel, xendraine, etc for two years. I have not overdosed on it, but I couldn't get off of it. To anyone out there working out and taking this stuff, use it but don't abuse it. I actually feel like I have more energy without it.

I also tried one for about a week and a half and got sick. When do you think I should restart it?

Big P

Big Poppa SP
10-01-2002, 09:57 PM
Max-OT Cardio (moderate)
Stairmaster 20 minutes
2.14 Miles
255 Calories

Back (8:05 - 8:35 P.M)
-Cable Row (warmup of 75x12, 90x10, 120x6, 135x3, 150x1) 165x6, 180x6

-Pull-Ups 7, 6, 5 (to postive failure)

-Bent Over Rows 155x6, 175x4

-Pulldown 165x6, 170x5

-Shrugs 105x6x6 115x6

My back had an amazing pump, however I still think I can kick the intesity up a notch. The workout was tough, but I want it to be really intense. Tomorrow is leg day and I am sooo excited about that! My cardio session in the morning was tough, but nothing compared to 16 minutes of the high intense max-ot. Yikes I can't wait till Thursday lol!

Supplements: Protein Powder, Multi-Vitamin, Glutamine, ZMA (bought a Meijer, Zine... Mag and B6)......

I am cutting right now.... its hard because I love carbs but I need to slowly decrease them from my diet. I take them in when I wake up in the morning, before and after I workout. I try to limit them but I still need them.