S20's Max-OT Adventures

Stewart20 · 11-28-2005, 10:18 AM

Time for a new journal. did some thinking and some resting over Thanksgiving break, and it's time to get back to what worked before I started trying too many wierd routines. I know that Max-OT worked for me in the past, so I know it will work again, if I stay consistent to the plan. I will be doing a 5 day typical Max-OT split:

M-quads/hams
Squats 3 sets
Leg Press 2 sets
SLDL 2 sets
Hamstring curls 2 sets

T-Chest/Abs
Incline bench press 3 sets
Flat bench press 2 sets
weighted dips 2 sets
cable crunches 2 sets
decline crunches 2 sets

W-Back/Traps
Weighted chinups 3 sets
t-bar rows 2 sets
cable rows 2 sets
deadlifts 2 sets
shrugs 2 sets

Th-Shoulders/Tris
DB Shoulder Press 3 sets
DB side laterals 2 sets
DB reverse flies 2 sets
Tri Pushdowns 2 sets
1 arm db tricep overhead ext 2 sets

F-Bis/Calves/Abs
barbell curls 2 sets
hammer curls 2 sets
seated calf raise 2 sets
45 degree calf press 2 sets
leg raises 2 sets
decline crunches 2 sets

Excited to get started today, and hopefully good things will come out of this!

yellowmoomba · 11-28-2005, 12:40 PM

Cool ...... but I don't see any pullups in here

Stewart20 · 11-28-2005, 01:36 PM

Quote:

Originally Posted by yellowmoomba

Cool ...... but I don't see any pullups in here

You've discovered my dirty little secret.....bwahahaha

Stewart20 · 11-28-2005, 05:19 PM

November 28

Quads/Hams

Squats
275 x 6
275 x 6
275 x 5

Leg Press
540 x 6
540 x 6

Hamstring Curls
160 x 6
160 x 5
160 x 5

DONE!

I love Max-OT workouts, short, sweet, and a killer! I knew this was an intense leg workout, as I amost threw up twice during the squats, and had to go sit in a corner for like 10 minutes before I did the ham curls because I was so nauseous! Good workout, lower back felt fine, taking out SLDLs and doing 3 sets of ham curls, probably the best thing I could have done, as my form on SLDLs just sucks, and it kills my low back infinitely more than my hams.

Archangel · 11-28-2005, 05:25 PM

Almost threw up, then thats not intense enough!!!

Just teasin ya my Friend!!! W/O definatly looks great, keep it up!!!

Stewart20 · 11-28-2005, 05:42 PM

Quote:

Originally Posted by Archangel

Almost threw up, then thats not intense enough!!!

Just teasin ya my Friend!!! W/O definatly looks great, keep it up!!!

Thanks for stopping by! Next week I'll have a bucket next to me with your name on it! Definitely one of my most intense workouts ever, these leg workouts just sap the living life out of you!

yellowmoomba · 11-28-2005, 06:05 PM

Tough short workouts are great!!

Your first session looks good

11-28-2005, 10:18 AM	#1
Stewart20 My little pain in the ass Join Date: Sep 2005 Location: in my home gym Posts: 2,931 Photos: 2	S20's Max-OT Adventures Time for a new journal. did some thinking and some resting over Thanksgiving break, and it's time to get back to what worked before I started trying too many wierd routines. I know that Max-OT worked for me in the past, so I know it will work again, if I stay consistent to the plan. I will be doing a 5 day typical Max-OT split: M-quads/hams Squats 3 sets Leg Press 2 sets SLDL 2 sets Hamstring curls 2 sets T-Chest/Abs Incline bench press 3 sets Flat bench press 2 sets weighted dips 2 sets cable crunches 2 sets decline crunches 2 sets W-Back/Traps Weighted chinups 3 sets t-bar rows 2 sets cable rows 2 sets deadlifts 2 sets shrugs 2 sets Th-Shoulders/Tris DB Shoulder Press 3 sets DB side laterals 2 sets DB reverse flies 2 sets Tri Pushdowns 2 sets 1 arm db tricep overhead ext 2 sets F-Bis/Calves/Abs barbell curls 2 sets hammer curls 2 sets seated calf raise 2 sets 45 degree calf press 2 sets leg raises 2 sets decline crunches 2 sets Excited to get started today, and hopefully good things will come out of this!

11-28-2005, 12:40 PM	#2
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,573 Photos: 2	Cool ...... but I don't see any pullups in here
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

11-28-2005, 05:25 PM	#5
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Almost threw up, then thats not intense enough!!! Just teasin ya my Friend!!! W/O definatly looks great, keep it up!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

11-28-2005, 06:05 PM	#7
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,573 Photos: 2	Tough short workouts are great!! Your first session looks good
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

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11-28-2005, 05:19 PM	#4
Stewart20 My little pain in the ass Join Date: Sep 2005 Location: in my home gym Posts: 2,931 Photos: 2	November 28 Quads/Hams Squats 275 x 6 275 x 6 275 x 5 Leg Press 540 x 6 540 x 6 Hamstring Curls 160 x 6 160 x 5 160 x 5 DONE! I love Max-OT workouts, short, sweet, and a killer! I knew this was an intense leg workout, as I amost threw up twice during the squats, and had to go sit in a corner for like 10 minutes before I did the ham curls because I was so nauseous! Good workout, lower back felt fine, taking out SLDLs and doing 3 sets of ham curls, probably the best thing I could have done, as my form on SLDLs just sucks, and it kills my low back infinitely more than my hams.

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