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virtuexru journal, period.

V

virtuexru

New member
6/21/06 - Today is actually my birthday! :)

Ok. Some background information before I get to actually beginning the journal.

Info:

Name: Leon
Age: 19
Height: 5"10
Weight: ~185lbs
Bodyfat: %?

Max's:

Deadlift: 215 x 1
Bench: 155 x 1
Squat: 185 x 1

My legs are really weak. Chest looks weak but my Incline DB is strong (120 x 1 max) so I'm doing OK in that. My legs are like pieces of sphagetti. I used to never train them when I knew about nothing about weightlifting.

I'm going to be doing the MAX-OT program and will be eating chicken cutlet on a hero w/ lettuce and tomatoe or chicken cutlet with rice and steam fried vegetables everyday for lunch. Breakfast I'll be getting in some healthy egg wraps and or oatmeal. Dinner will be different everyday but will try to keep it clean.

We begin tonight.

Keep in touch and thanks for reading.
 
Last edited:
How long have you been alive/training? Also, would you mind posting a layout of your workout schedule (Monday: exercise A, B, C, etc.)? I know we'll see it as you post the workouts, but it's nice to have everything in one place to refer back to.
 
I haven't seen anyone run a Max-OT journal before. I personally don't like the program since it's all based on training to failure, one body part per week with a fair number of isolation exercises IIRC. But if you stick with it, then good luck. Have you looked around the training vault sticky at the top of the page? There's lots of good info in there if you want to expand your knowledge about lifting.
 
anotherbutters said:
I haven't seen anyone run a Max-OT journal before. I personally don't like the program since it's all based on training to failure, one body part per week with a fair number of isolation exercises IIRC. But if you stick with it, then good luck. Have you looked around the training vault sticky at the top of the page? There's lots of good info in there if you want to expand your knowledge about lifting.
Click to expand...
Already tried.

Like asdfzxcv says in that thread, just make sure those compound lifts keep going up regardless of the program you chooose.
 
I will be hitting the main 4 the hardest :

OH Press
Deadlift
Bench
Squat

The rest I will obviously hit hard but I will focus on the main four. We'll see how it goes. I've read all the stickies already :) thanks however for all the replies.
 
Cynical Simian said:
Already tried.
Click to expand...
I didn't want to mention the nxn workout (where 4<n<6), lest someone thought I was part of a clique :)

virtuexru, it's good to hear you're concentrating on the big lifts. Are you going to be aiming for failure on each of them or are you sticking to a certain number of reps and adding weight each week? Good luck again. I'll be watching.
 
I really don't know, we'll see how it goes. I assume the last set will be to failure. I'll be following the MAX-OT pretty much down to a t.
 
Trying to gain weight? If so, as most of us are, your diet above looks pretty spartan. How many calories a day are you taking in?
 
I'm not sure as to what I want to do. I want to have a lower BF because I'm not cut at all andn would like to lose pounds in a few areas but I know I can get bigger also so its 50/50.
 
Wednesday, June 21st

Overhead Press

10 x 45
6 x 45
6 x 75
5 x 75
4 x 75

Dumbbell Press

6 x 40
6 x 50
5 x 70
5 x 70

Lateral Raises

6 x 40
6 x 40

Shrugs

6 x 135
6 x 185
4 x 205

Upright Rows

6 x 45
5 x 65
4 x 65
 
Thursday, June 22nd

Bentover Barbell Rows

10 x 45
10 x 50
8 x 55
5 x 105
5 x 110

Cable Pull Down

6 x 112.5
5 x 125
5 x 125

Cable Row

5 x 8
5 x 8 (The plates had single digit numbers so I don't know the exact weight).

Hyperextensions

The weight is the amount added by holding a plate.

6 x 35
5 x 35
 
Monday, June 26th

Bench Press

10 x 45
8 x 65
1 x 95
5 x 125
5 x 135
3 x 140

Incline Dumbell Bench

5 x 90
5 x 100
5 x 110

Dips

x 4
x 3
 
Tuesday, June 27th

My squat sucks huge balls. I did some other exercises but did not write down the weights I'm only worried about my Squat really. I did Leg Press and Calf Raises along with this workout.

Squats

10 x 45
5 x 45
1 x 115
3 x 125
5 x 115
5 x 120
 
Wednesday, June 28th
**I am behind by one day, Thursday will be last weeks Wednesday.

Barbell Curls

10 x 20
8 x 30
5 x 60
5 x 65

Dumbell Curls

6 x 20
5 x 25

Tricep Cable Pushdowns

5 x 80
4 x 80

Wrist Curls

5 x 95
5 x 95

Leg Lifts

x 10
x 10

Crunches

With medicine ball

x 12
x 10
 
Last edited:
virtuexru said:
I will be hitting the main 4 the hardest :

OH Press
Deadlift
Bench
Squat

The rest I will obviously hit hard but I will focus on the main four. We'll see how it goes. I've read all the stickies already :) thanks however for all the replies.
Click to expand...
Ok, so following on from the above post, you've now posted just over a week's worth of workouts, two of which were on Wednesdays. This Wednesday's didn't look anything like last Wednesday's. It doesn't have to, but there just doesn't appear to be any organisation to your workouts.

When you said above that you'd be hitting the main 4 the hardest, that clearly isn't the case. From the above list, you've benched once, squatted once and pressed once, haven't deadlifted yet, but and you've included over a dozen other exercises. You need to throw out a lot of the other crap and really focus on the big compound movements you listed. Don't be scared of doing them more than once per week. If your squats suck balls then do them more often. Pick a weight that you're comfortable with then try to increase it by a little each workout.

Look at the Rippetoe 3x5 workout in the training vault sticky for a really simple, yet very effective routine that's based around the very exercises you listed above.
 
Good points there. The only thing is is that I'm on the MAX-OT routine. And I was behind by a day this week thats why the Wednesday is different. Today is the first day in which I will be doing the same exercises as last week.

As far as concentrating, the main four is the lifts I'm hitting first, and hitting the hardest.

Maybe if after 4-5 weeks if I feel I could be doing/gaining more I'll switch programs.
 
Thursday, June 29th

OverHead Military Press

10 x 45
8 x 45
5 x 80
5 x 80
5 x 85

DB Press

5 x 70
5 x 70
5 x 70

Lat Raises

5 x 40
3 x 60

Shrugs

4 x 195
5 x 195
5 x 195
 
How long do you plan to run the MAX-OT program?

If your goals are pushing big lifts, the thing is to train them progressively, not just do them first on the designated day......honestly, if I were you, I'd look at the Ripptoe program, and I can even post one very similar too so you can see how somebody can take that idea and personalize it....Now, I am saying this next bit NOT to criticize or be an internet ass, but to offer whatever help I can, your barbell curl is over half of what you squat, your lateral raises are half of your squat (and you seem to push them harder), your triceps pushdowns and wrist curls are dangerously close to your squat, and you flat bench and incline dumbell more than you squat, and you have too much happy horseshit in the routine.....I would just center around adding weight to the bar to a squat, a pull, and a press.....give the Ripptoe program a look, you'd be ideal for it and let me know what you think and I'd be more than happy to help you design something more appropriate for you that would yield you better gains.
 
Monday, July 3rd

Squats

5 x 115
5 x 125
4 x 130

Bench

5 x 135
5 x 135
4 x 140

Deadlift

1 x 205
2 x 185

I was so dead by the time I got to deadlifting I overestimated what I could do so I had to step down the weight a notch. I did not include warmup sets either in the log but I did do them.
 
Thanks for all the replies. This new program kicked the piss outta me the first day. I'm wondering what I should be eating? I'm not sure if I should be cutting or bulking. I'm about 185 and a little on the chubby side, maybe I should be cutting, getting lean?

Don't really know. Right now I'm just sticking to getting in a lot of protien (Grilled Chicken, Turkey, Eggs, etc).

Grr.
 
Good luck with the new program. I'll be following along.

As with any program though, progressively increasing the weights will get you stronger, even if they're sub-maximal. If you go in at your heaviest weight on day 1, you can't expect to be able to keep increasing the weight for very long. However, if you do something like 85%, 90%, 95%, 100% over the first four weeks, you'll be stronger by week 4 and should be able to carry on increasing the weight for a few more weeks (say by 2-3% per week).

I haven't read the description for the Rippetoe program for a while, but there ought to be something in there about starting relatively light and working up over the first few weeks. (You don't have to work off percentages, I was just using them as an example).
 
Nice to see you made the change (great post, T).

Whether you try to lose, gain, or maintain your weight is mostly a personal aesthetic choice. If you're a bit concerned about being chubby, maybe try eating at a maintenance level rather than bulking up then having to cut back down for a long time and losing a lot of strength. Given that you're pretty new to lifting, you'd probably have quite a bit of scope to recomp.

Start very conservatively if you're not sure what weights to use.
 
Wednesday, July 5th

Squat

5 x 125
4 x 125
4 x 125

I felt like crapping myself on the 5th one so I just didn't do the 5th one. I really felt a turd like poking out. So I stopped.

Overhead Press

5 x 75
5 x 80
5 x 80

Barbell Row

5 x 95
5 x 100
5 x 100
 
Last edited:
virtuexru said:
Wednesday, July 5th

Squat

5 x 125
4 x 125
4 x 125

I felt like crapping myself on the 5th one so I just didn't do the 5th one. I really felt a turd like poking out. So I stopped.

Overhead Press

5 x 75
5 x 80
5 x 80

Barbell Row

5 x 95
5 x 100
Click to expand...
lol that can really suck. how were you feeling otherwise.
 
Lol, I was feeling good. Actually last night I "felt" as though I should be doing something, and since my cardio blows, I decided to go do some cardio.

Thursday, July 6th

Running

1.1 miles
9:56 min

(I used to run like a 11-12 min mile so this was really good for me).

Heavy Bag

Hit the heavy bag for about 10-20 minutes in 2 minute rounds. Felt my shoulders get a nice burn. Ran a good sweat.
 
I am doing that...

If the weight is off by a little bit is because I feel I can lift a little bit more without failure. Next week I will use these weights as a template.
 
Monday, July 10th

It seems that I have gained about 7 pounds. 192 currently (from 185), this of course is with shoes on so I'd say about 5 pounds to 190. Kind of distressing, I'm guessing its muscle because I am able to lift more and I feel solid but I'd rather be under 180 :(. Bleh, w/e. Maybe I should start cutting, I've been watching what I eat so I don't know.

Squats

5 x 130
5 x 130
4 x 130

Bench

5 x 135
5 x 135
5 x 135

Deadlift

Oh how I freakin' LOVE the deadlift. I feel so strong doing it and I think my form is right where it should be.

5 x 165
 
cool thread.. can you explain this rippletoe program you are doing..
 
Week 1:

Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:

Monday - Workout B
Wednesday - Workout A
Friday - Workout B

Etc.

For the actual workouts read below:

Note: This doesn’t include warm-up sets

**Means this is OPTIONAL**

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
**2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)
**2x8 Chin-ups (recommended mainly if doing the cleans)
 
I saw your other thread about whether to cut or carry on bulking. If you've put on 5lbs in 2 weeks, that's quite a lot, although your weight will obviously vary a lot day by day anyway. A very rough rule of thumb is to aim for 1lb per week, or just under. You're not going to put on more than 1lb of muscle in a week, so anything above that is just going to be fat.

If you've just started bulking, you're probably a bit bloated from the extra food. I'd try to resist cutting at the first sight of a bit more fat. You'll probably feel better if you just reduce your calories a little rather than trying to cut. Cutting right now is going to hamper your gains and you've only just started this program.

But, it's entirely up to you and how you feel about it.
 
Wednesday, July 12th

Pictures as of today, first day of cutting:

Weight: 192lbs

71206_1.jpg

71206_2.jpg
 
Monday, July 17th

Woohoo!!! I checked my weight last night before my workout and I've dropped weight!

Last Weeks Weight: 192
New Current Weight: 188.5

Squat

4 x 135
4 x 135
3 x 135

Bench

5 x 135
5 x 135
3 x 135 (felt like I just had no gas left)

Deadlift

5 x 185 (almost passed out)
 
Last edited:
How do I seem to be giving up??

Lol..

I lost weight some weight this week, which is good considering I'm cutting. And I've increased my Squat by ten pounds since I began as well as increasing my bench by 5-10lbs as well.
 
on the deadlifts are you supposed to do only 1 set? .. i say workout till you pass out.. thats better than giving up..
 
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
**2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)
**2x8 Chin-ups (recommended mainly if doing the cleans)
 
my bad my nig.. i should have researched before i even made a comment i'm so fucken dumb.. congrats on the progress keep up the good work..
 
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