sbgerber

Nice past few workouts bro. I liked the Standing DB Curl vid. Great form, I like that you still twisted at the top of each rep even though it was heavy.... Seriously, YOU GOT SOME GUNS!

wala

dude, another great workout. Nice pullup vid.

I think im definately going to be doing the Max OT, especially if you recommend it.

Is the workout the same all the time or are there different versions of it?

I've not had time yet to look at the link you posted on bb.com

getfit74

Thanks alot for the comment man, I always try to maintain pretty good form. I'm a firm believer that it's not how much weight you do, it's how much you do correctly. I Love that twist at the top of D/B curls it really helps the peak.

getfit74

Thanks Wala, yeah the workouts change, "muscle confusion" is a big part of the Max-OT training principles. When you get a chance check out that AST link, it's a great resource and explains the program very well.

In a nut shell, the 12 week program on there site has the workouts changing every two weeks. So on weeks 3, 5, 7, 9 ect your workout will change. Also after the 12 week program they have a 6 month plan layed out, where your workouts change every four weeks. They have a ton of different routines think it's like 26 so you can always keep your workouts fresh. Also by the time you finish a cycle, you'll be so use to using the Max-OT training principles you can use that knowledge to build you own with the exercises of your choice but still using the same principles.

That being said after 12 weeks I'm ready for a higher volume lower weight routine to let my joints heal, this routine is murder on your joints.

One thing I have found that helps this and I tried it this time before I started the Max-OT routine. I was on a high rep routine (10-15) for two months. The reason behind this is that higher reps around 12 will strengthen your tendons and ligaments preparing you for the heavier weight you'll be using in the Max-OT routine. Most people jump into heavy weight right away and get tendonitus and the reason is that your muscles get stronger quicker than your ligaments and tendons, so you'll be using a weight you can lift but your ligaments aren't strong enough yet and then the tendonitus sets in. By incorporating a higher rep range routine before you do a low volume.heavy weight routine you'll be priming your ligaments and tendons for the heavier weight to come and reduce your chances for injury.

From the looks of your past routine it looks like your primed and ready for a killer Max-OT session. I'm no expert but if ya have any more questions about the program feel free to ask.

getfit74

Weight - 194 Lbs.

Time In Gym - 50 minutes

Body Parts - Chest


Had a great workout today. I finally got the weight up there and failed to get 6 reps on several moves today but didn't drop below 4. Well I did on D/B Incline but I did an extra set to make up for it. I tried the 110's on the incline and it was just too much. It sucks cuz at the gym above 90 Lbs. they go up by 10 Lb. increments, so had to jump from 100Lbs. to 110Lbs. I think I could have at least got a few with 105's. Overall it was a great week, and my training partner is making some great gains as well. Hopefully the injury free training will continue next week, looking forward to my two days off though to recuperate.

Rotator Cuff Exercise (in a cable crossover)
- 25 x 10
- 25 x 10

B/B Bench Press
- 135 x 10 (warm-up)
- 225 x 10 (warm-up)
- 275 x 6
- 285 x 6
- 295 x 5(PR)(this set was ugly, was rasing my butt up pretty bad here)





D/B Incline Bench
- 90 x 6
- 100 x 6
- 110 x 0 (this set sucked I failed big time, need some 105's)
- 100 x 4



This is the crash and burn with the 110's




Dips
- body x 15 (warm-up)
- (BW + 90 Lbs.) x 10 (warm-up)
- (BW + 140Lbs.) x 5
- (BW + 140Lbs.) x 6 (PR) (got pissed off on this one to do the 6th rep)




Final thoughts on the week, well it was a great week. My joints are a little tender but still holding up pretty good, my strength is coming. Looking forward to some more Max-OT training.

supa2

bro this sh*t is freakin awesome stuff bro!!! u my idol bro!!

sbgerber

GF74, awesome vids, that is great stuff, dip vid was pretty sick, and DB Incline @ 100 was awesome too. Keep it up. It is great to see somebody training so intense but with great form, you make it seem attainable for somebody like me to get to where you are one day!

Michael

Sick dips mate!!

getfit74

Thanks guys, and sbgerber I checked out your last leg workout and bro it looked great, your gonna pass me in no time. You already got me beat strength wise, keep up the hard work man.

Michael

x2!

Big Guns

Nice incline DB's!!! I did 3 sets of 120 for 6 a few yeras ago....."D-bol,.........a little dab'll do ya!!". We had 130's but I couldn'e get them up. Now being all natty, and old, and broken.....no way. So I will live through you....is that OK?
Give it 11 years and then talk to me
Seriously....Great work man!

wala

Your lifting impresses me alot Eric.. vids are looking cool as always

getfit74

Thanks for the kind words BG, holy cow 3 sets of 120 for 6, now that's what I call moving some weight!! I've been following your journal and it's great when I get of this Max-OT routine there's several things I saw in your journal I want to give a try.


Thanks, that means a lot coming from you big guy. I hope you get the gains your looking for while trying out the Max-OT routine, I'm sure you will you seem to train with some high intensity like me.

getfit74

Week # 4 of Max-OT routine

Weight - 193.5Lbs.

Time in Gym - 55 Minutes

Body Parts - Legs, Calves


I'll have to say today seemed to be an off day at least on squats, I went up and on my second work set I failed at rep #5, tried the same weight on last set and got 6. I'm going to have to work on my form, think I've been having my feet too far out in front of me and too far apart. On the last set I moved my feet back and a little closer together and it seemed to help. That's something I'm going to have to work on next week. Everything else went well, went up on most of my lifts, I just left pissed off at how bad I did this week on squats. I think I might have tweaked my right wrist friday it's been bothering me since sunday. It seems to be nothing major but I'm going to keep a close eye on it. On a good note I have managed to put on 5lbs. and maintain it so far. I'll have to give todays workout a 6/10, could have been worse but after squats I was just pissed.

Smith Machine Squats
- 135 x 10 (warm-up)
- 225 x 6 (warm-up)
- 265 x 6
- 275 x 4
- 275 x 6

Leg Press
- 520 x 6
- 540 x 6


Stif Leg Deadlifts
- 215 x 6
- 225 x 6 (PR)


Smith Machine Calve Raises
- 225 x 12 (warm-up)
- 415 x 8
- 425 x 8 (PR)





Leg Press Calve Raises
- 650 x 8
- 660 x 8 (PR)





Was a decent workout but I expect more from myself. All hell is going to break out tom in the gym!!