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GhettoSmurf
10-04-2003, 06:40 AM
Alright, some of you guys may remember me from a while back, and becuase of Summer I had to stop my journal. Well I'm back and I'm going to try to keep this one alive for awhile again :)

At the moment my routine is based around the concept of Max-OT, where I will be doing 5-8 sets for large muscle groups and 4-6 for smaller muscle groups. My reps will be in the 4-6 rep range with the exception of my abs and my calves which will be in the 6-10 rep range. I will be sticking with mostly compound exercises for all of my body parts.

My goals are to increase strength, while slowly gaining mass/weight, becuase I feel that I am still weak for my size, and am hoping that by doing this, my strength will "catch-up" so to say.

At the moment my split is as follows:
-Chest/Tri's
-Back/Bi's
-Shoulders/Traps/Abs
-Legs

JustinF
10-04-2003, 07:11 AM
:spam: Good to see ya back bro. I'm starting Max-OT on Monday as well. Good luck.

Wu36
10-04-2003, 07:24 AM
:spam:
Good luck with everything.

pruneman
10-04-2003, 08:14 AM
Welcome back ghetto! Good luck with the routine. BTW what are your stats lookin like these days?

GhettoSmurf
10-04-2003, 09:22 AM
Originally posted by pruneman
Welcome back ghetto! Good luck with the routine. BTW what are your stats lookin like these days?

I've definately shot-up in size, along with strength.

Stats as of September 20, 2003:
-Height: 6'0
-Weight: 169# :D
-Waist: 30.5"
-Chest: 39.5"
-Arms: 13"

As you can see, I have definately gained weight, and didn't gain much on my waist at all.

One of my main goals is to be able to get to 200+ pounds while staying under a 34" waist (even though i'd love to stay under a 33" waist). I also am really going to be pushing to be able to bench my body weight (somthing I've never been able to do in my life).

pruneman
10-04-2003, 10:08 AM
Wow ghetto. You really have made some incredible gains since your last journal. Congratulations. I'll definately be following the new journal.

Reinvented
10-04-2003, 10:17 AM
GL with your goals Ghetto Smurf! I lurked for quite awhile before and read your old journal... Nice gains there.

WB :spam:

Coke
10-04-2003, 01:04 PM
Great to see you back in journal land - best of luck

:spam:

John0101
10-04-2003, 06:08 PM
Hey man, welcome back :hello:

:spam:

GhettoSmurf
10-04-2003, 07:44 PM
Alright, well tomarrow will be my first workout for the new journal. I'm pumped up already for it :)

HahnB
10-04-2003, 08:29 PM
Good luck, and welcome back:)

midee1
10-04-2003, 08:33 PM
Hey Gs long time no see. Glad to have ya back in the fold.:D

Ok now 2 of your are doing this max-ot. What is it ?

cphafner
10-05-2003, 10:07 AM
Ghetto, looking good. Glad to have you back, good luck in your goals.

GhettoSmurf
10-05-2003, 01:00 PM
Originally posted by midee1
Hey Gs long time no see. Glad to have ya back in the fold.:D

Ok now 2 of your are doing this max-ot. What is it ? http://www.ast-ss.com/max-ot/max-ot_intro.asp

You do need to sign up, but it's real easy and it's free. It is probably the best place on the web that can describe Max-OT

GhettoSmurf
10-05-2003, 01:09 PM
*Note: this is actualy the second week of me trying a light modification to Max-OT.

CHEST/TRI'S

Flat DB Bench Press
60x6 (+3 reps)
55x5
50x5

Incline DB Press
50x5.5 (+1.5 reps)
50x6 (+2 reps)

Weighted Dips
BW+30x4 (+1 rep)
BW+30x4

Skull Crushers
65x4 (+5 pounds)
65x5
65x5

Reverse Close-Grip Bench Press (in Smith Machine)
115x4 (+5 pounds)- form was "iffy"
105x7- was a piece of cake

pruneman
10-06-2003, 05:27 AM
Nice workout ghetto. love the weighted dips

Mik
10-06-2003, 07:00 AM
'Bout time you got back here! :p Nice to see you posting again GS. I think you'll get alot out of Max OT. I've done it and had some decent strength gains. Good luck!

GhettoSmurf
10-06-2003, 06:58 PM
Well today was a rest day, and tomarrow will be back day :) Can't wait to post the session.

JustinF
10-07-2003, 03:39 AM
Weighted dips=ace.

Nice looking session GS!!

Bruteman
10-12-2003, 05:22 PM
Just realized you started a new journal. Glad to see you're back!