good to hear that. sore are good. haha, eat more, sleep more, and grow

ade some of your workout same poundages with me
yay

hey man. i was previously weight training before but took a break due to college. now i wanna get back onto the fitness trail. just wanna ask, is the Max-OT program a good one? planning to try it out....

and do u have any suggestions on how to improve the program?

lulz

hmm.. i think you should do it according to the program, and adjust it a little bit accordinly to your goal, which part u wana hit harder. exercise variation is to individual preferences ma.

max-ot is good if ur into splits
rippetoe is good if ur into whole body workout
pandai pandai la

i love max-ot last time but sometimes i just dunno which workout is the best for one body parts
haha
so i do things instinctively

but which program worked for u best?

for me is madcow 5x5

forgot what i did for back and chest days.. didn't record. malas ady hahahahah

Leg

Squat
1x12xbar
1x10xbar
1x5x135
1x5x185
1x3x225
1x3x260
1x4x225
1x8x135

Leg curl
1x3x70
1x3x90
1x3x110
1x3x130
1x4x110

Notes :-
1. dont ask me what is this leg day about. had a very bad workout. aih

my leg day usually main free weights je and if bosan add some machines

e.g.

Squat
5x5-6

Barbell lunges
6x5

leg curl or leg extension
4x10-12

The 260LBS should have been your 3x5 rite?

yeah. the 260 should be 3x5. but i felt like shiet. lol

actual 5 rep max is 270. took off 10 lbs still canot do. dono what happening

Remember I told you about dropping weights if you can't handle it? Yep, just like that. Sometimes it happens, just gotta remember that the key is pushing hard enough.
Sometimes, if you really can't, then can't blame you. Sometimes, it's all in the mind. This program was MEANT to push you real hard.

There's another one, 10x3 whereby you take about 75% of your 1RM. Every week add 3-5%. That'd be your first day. Second day of squatting 3x8 of a comfortable weight.

But I've not tried this. But whatever I say lar, progression also still slow like mad....I only added 20KG's in my squat's in nearly 9 months only....tortoise

Tricep

Cable kickbacks
1x20x2.5kg
1x18x2.5kg

Rope pulldowns
1x20x5kg
1x20x7.5kg
1x20x10kg
1x20x10kg

Decline CGBP
1x20xbar
1x20x65
1x20x85

Cable Kickbacks
1x20x2.5kg

DB overhead Tricep extension
1x20x20
1x18x25
1x17x30
1x14+3x30

Cable kickbacks
1x20x2.5kg

Shoulders

DB Presses
1x20x20
1x20x25
1x16x30
1x10+5x30

Lateral Raises
1x20x5
1x20x10
1x9+6+4x15

Cable Lateral Raises
1x20x2.5kg
1x16x3.75kg

Traps

Shrugs on Incline Bench
1x20x20
1x18x25
1x14+5x30

Face Pulls
*
*
*

Notes :-
1. very good day for triceps. enjoyed it a lot lol
2. shoulders was fine, feeling week on shoulders
3. traps was crap, something new maybe. facepulls for rotator cuff

WHAT?
20REPS X 85KG?
jumpin jeepers.

lol if i can do 85kg with 20reps, i'll be doing 170kg for a max day hahaha

Not really......i squat 120 for 20 and I still don't got a 170kg squat yet....damn kanasai rite....

why so damn high rep?

i'm training high volume base on a very old school principle. variation. extreme variation. every training session's reps, sets and exercise varies.

however i'm still sticking to a few exercise tho. running out of ideas to train the same body part. hahahah

i got my inspiration from 2 ppl, scott abel and Ellington Darden.

ps : ellington is a big fan of arthur jones, and i'm a big fan of arthur jones too, because dorian yates trains his back with arthus jones' work, and i'm a big big fan of dorian yates. not to mention the young casey viator who shocked the world by winning mr america AAU at age of 19 after winning the under-21 mr america 2 weeks prior.

This post has been edited by jones007: Aug 1 2008, 05:57 PM

Shoulders

Machine Press
1x11x20
1x12x35
1x10x50
1x10x65
1x10x80

Cable Lateral Raise
1x12x2.5kg
1x12x3.75kg
1x12x5kg

Tricep

Cable Kickback
1x20x2.5kg

Decline CGBP
1x12xbar
1x12x65
1x12x85
1x14x95

Cable Kickback
1x20x2.5kg

Rope Pulldowns
1x10x7.5kg
1x10x10kg
1x10x12.5kg

RC

Rope Facepull
1x18x2.5kg
1x18x5kg
1x18x7.5kg

Trap

DB Shrug
1x12x25
1x12x30
1x12x35

Notes :-
1. fast day, everything done in 30 minutes. lulz

Back

Cable Row
1x10x26kg
1x9x33kg
1x9x40kg
1x9x47kg
1x9x57kg

Lats pulldown
1x12x70
1x12x80
1x12x90
1x12x100

DB straight arm pullover
1x15x20
1x15x25
1x15x30
1x15x35

Nautilus Superpull Over
1x8x70
1x8x80
1x8x100
1x8x120

HG Cybex Row
1x20x22.5kg
1x20x30kg
1x20x37.5kg

Notes :-
1. both pullover doesn't seem to really stimulate my back. gonna ditch it.
2. gonna give my lower back another week of rest.