Supplements used:
Vitamin D3 5000 IU
Vitamin C 500 mg
Fish oil 5g
ZMA before bed
Kids Gummy Multivitamin
Glutamine
NO2 Product
L-Carnitine
I ditched the yohimbine because it made me too jittery.
Tonight was biceps and Triceps.
BICEPS:
Barbell Curls: 3 sets, 4 reps @ 125 lbs
Supinated Dumbbell Curls: 2 sets, 4reps and 5 reps @ 60 lb Dumbbells
TRICEPS:
Skull Crushers(Behind head for full extension): 3 sets, 4 - 5 reps @ 125 LBS
Overhead 1 arm DB extensions: 2 sets, 4 reps @ 55 lb DB
Cable Pushdown: 2 sets, 5 reps, @ 150 lbs
Tonight went great, but it was taxing. Arms still measured in at around 18 inches, but i could barely lift my arm to measure afterward. it was unbelieveable the amount of pressure in my arms after only 4 - 6 reps, but the intensity and heavy weight was most likely the cause.
Monday will be back and forearms i believe
Monday: Shoulders and Triceps
Leavin to the gym now, will report back on progress later!
Almost another 3 weeks have gone by, and i had a professional pinch test me yesterday. After 1 7 point skinfold analysis, i currently stand at 10.6% bodyfat at 215 lbs with a LBM of 191.3 lbs.
Almost at single digits baby!
to get down to 5% bodyfat i will need to lose another 10 lbs approx. The funny thing is, in the past 4-5 months of cutting, i actually GAINED 6 lbs of LBM.
Monday was shoulders and triceps:
all my lifts have improved by about 5 lbs.
Front Raises - 3x4-6 @ 40 lbs
Barbell Military Press - 2x4-6 @ 185 lbs
Side Laterals - 2x 4-6 @ 45 lbs
Cable Pushdowns - 3x4-6 @ 150lbs - still couldnt get 6 for all 3 sets, maybe next week.
Skull Crusher - 2x4-6 @ 140lbs curl bar - need to raise the weight next week
Overhead 1 arm DB extension - 1x4-6 @ 50 lbs - i absolutely hate these
Tuesday was legs:
Box Squats - 4x4-6 @ 355 lbs - had to lower the weight by 10lbs on the last set 
Leg Press - 2x4-6 @ 8 plates on each side
Straight leg Deadlift - 3x4-6 @ 250 lbs - i feel like ican do a lot more
Calf raises on leg press: 2x6-8 @ 4 plates on each side - right calf is weaker than left
Seated Calf Raises - 2x6-8 @ 5 plates - heavier next time around
Today was back and abs:
Lat pulldown: 3x4-6@ 250 lbs YEAH BUDDY! a new PR for me
V bar pulldown - 2x4-6@ 240 lbs
Seated Cable Rows - 2x4-6@ 225 lbs - need to get more reps next week
DB rows - 1x4-6 @ 100 lb DB - need to go higher next week.
weighted leg lifts: 20 lb DB @ 10 reps, 2 sets
Cable Crunches: 110lbs @ 12 reps, 2 sets
Where are the updates man? You have some good stuff going on in here, keep it up
Are you still lifting MAX-OT? I’m planning on starting it in a week, seems pretty solid
Hey man, I’ll post some progress pics at the end of this week. I’m doing pretty good.
Fourth Month of Max-OT, and It’s never been this good for me before. I can see most of my abs, my wais is currently at 33 inches, and can still go a couple inches smaller. I weigh 210 right now at about 1800 cals on my workout days, and 200 less than that on my off/cardio days.
I’ll post my routine in a bit.
MAX OT changes every month, so this month, it has looked like this(all sets are 4-6 reps, heavy):
Mon:
Biceps, Forearms, Abs
4 Warmup sets -8 -6 -3 -2
Weight Acclimation
Alt. DB Curls, 2 sets, 60 lb Db’s
Weight Acclimation
Barbell Curls, 2 sets, 120 lbs
Weight Acclimation
EZ bar Curls, 1 set, 120 lbs
Weight Acclimation
Barbell Wrist Curls, 3 sets, 135 lbs
Cable Crunch, 2 sets x 10 reps, 110 lbs
Serratus Crunch, 2 sets x 6 reps 25 lb plate
I had my first MAX-OT day today and loved it man! Those are some pretty low cals. I have a super slow metabolism so I’m not surprised if I’ll have to eat the same when I decide to cut in a few more years, or 10 lol
Tues: Shoulders and Calves(all reps are 4-6, calves reps are 6-8, but i try to keep it at 6 and really heavy)
4 Warmups -8 -6 -3 -2
Weight Acclimation
Military Barbell Press, 3 sets @ 190 lbs
Weight Acclimation
Laterals, 2 sets @ 45 lbs db’s
Weight Acclimation
Bent over laterals, 2 sets, 45 lb dbs
Leg Press unilateral Calf Raise, 3 sets per leg, 6 reps, 10 total plates on the machine
Seated Calf Raise, 2 sets, 6 plates, 6 reps
yeah im just pre prepping for a competition coming this fall. I basically want to see if i can get super lean by that time, losing about a lb a week.
heres wed: Legs (all are 4-6 reps)
3 Warmup sets, -8 -4 -2
Weight Acclimation
Squats, 3 sets @ 350 lbs
Weight Acclimation
Leg Press, 16 total plates, 2 sets
Weight Acclimation
Stiff leg DL, 4 sets, 315 lbs
Thurs: Back and Traps(4-6 reps)
4 Warmup sets -8 -6 -3 -2
Weight Acclimation
Seated Cable Rows, 230 lbs, 2 sets
Weight Acclimation
BB Rows, 225 lbs, 2 sets
Weight Acclimation
Lat pulldowns, 250 lbs 2 sets
Weight Acclimation
V bar Pulldowns, 250 lbs, 2 sets
Weight Acclimation
Shrugs, 350 lbs, 3 sets.
Friday: Chest and Abs (4-6 Reps)
3 Warmup sets -6 -3 -2
Weight Acclimation
Flat Bench Press, 250 lbs, 3 sets
Weight Acclimation
Incline BB Bench Press, 225 Lbs, 2 sets
Weight Acclimation
Weighted Dips, 70 lb DB @ 210 lb bodyweight, 2 sets
NOTES:
2-3 mins rest between each set, including warm up sets and weight acclimatiions.
Weight acclimation: 1 Rep of your current weight on that particular lift, in order to prime your nervous system for the oncoming sets.
The numbers after “Warmup sets” refer to reps, starting out with a light weight, working your way up to a 1 rep weight acclimation.
All exercises are done with a little bit of body movement, in order to put oneself in the strongest possible position. (biomechanically proficient)
Ok guys, I started my new routine on monday, my 5th month of Max-OT and its going great. Yesterday was back:
Lat Pulldown 3x4 @ 250lbs
V bar pulldown: 2x4 @ 250lbs
T bar row 1x4@ 4 plates + bar
Deadlifts 2x4@ 365lbs
BB Shrugs 3x4@ 315LBS
Today was Chest and Calves
Flat Bench Press 3x4@ 245 lbs
Incline Bench Press 2x4@ 210 lbs
Dips 2x4@ 210lbs bodyweight + 75 LBS plates
Leg Press 1 leg calf raise, 2x6@ 8 total plates
Seated Calf Raise 2x 6@ 5 plates
All my lifts are still going up slowly, even at 1700 cals per day. my last 2 sets on the bench really sucked and i got pinned on my 2nd set on the 4th rep, so i might need to reduce it to 240 lbs. Otherwise, My main 3 lifts have gone up this past year:
Deadlift: June 2009: 315lbs for 1RM: June 2010: 510lbs for 1RM
Box Squat: June 2009: 315 lbs for 2 reps: June 2010: 405 for 1
Bench Press: June 2009: 200 lbs for 2 reps: June 2010: 245 for 3 sets of 4 (sometimes lol)
This shit is getting serious. Im gonna try to get some color on this week becasue i’m in single digit bodyfat now from an original 17-18%, and im gonna take some progress photos and upload them on this blog. I work outside most of the time so my tan needs to be evened out a bit.
Fist day of the new arm routine. It is brutal:
Everythign is 2 sets, 4-6 reps:
Barbell Curls @ 120 lbs
Cable Pressdown @ 140 lbs
Alternating DB Curls @ 60 lb DB’s
Skull Crushers @ 130 lbs
Hammer Curls @ 55 lbs DB’s
Neutral Grip Dips @ 209 lbs bodyweight + 75 lbs chains
Nasty, Nasty, Nasty routine. If this doesn’t grow your arms i don’t think anythign will. good news is, I can up the weight on amost all my lifts next week!
Got some color on today, will take photos on friday. I’m currently at 8-9% Bodyfat at ~1700 cals per day, losing about 1 lbs. per week. Getting officially pinch tested by a pro tonight, will report later.