Gav's Max-OT Journal

[gav]

Since August I have been 11stones (70kg; 154lbs). This is now the end of January and it hasn't changed. Bulking beyond the 70kg mark is long overdue.

Goals
1. MONDAY 24th JANUARY: 154lbs, 70kg
2. MONDAY 31st JANUARY: 156lbs, 71kg
3. MONDAY 07th FEBRUARY: 158lbs, 72kg
4. MONDAY 14th FEBRUARY: 160lbs, 73kg
5. MONDAY 21st FEBRUARY: 162lbs, 74kg
6. MONDAY 28th FEBRUARY: 164lbs, 75kg
7. MONDAY 07th MARCH: 166lbs, 76kg
8. MONDAY 14th MARCH: 168lbs, 77kg
9. MONDAY 21st MARCH: 170lbs, 78kg

i don't care how genetically disadvantaged i am, i WILL be making the BIGGEST gains possible. i'm going to follow the MAX-OT programme as best i can.

Current Stats:

Left Forearm: 11inches (28cm)
Right Forearm: 11inches (28cm)
Right arm: 12.2inches (31cm)
Left arm: 12.2 inches (31cm)
Chest: 36.6inches (93cm)
Waist: 28.7inches (73cm)
Left Thigh: 20.1inches (51cm)
Right Thigh: 20.1inches (51cm)
Left Calf: 14.6inches (37cm)
Right Calf: 14.6inches (37cm)

Caloric Requirements:

Calories required to sustain bodyweight: 1550 cals
Calories required to bulk : 2400 cals
Protein required per day: 318g
Carbs required per day: 222g
Fat required per day: 27g
Protein required per meal: 46g
Carbs required per meal: 32g
Fat required per meal: 3g

Supplements Used
Creatine Monohydrate 100g
Whey Protein: 24g protein per scoop (28scoops)

Food Used
Protein: Whey protein, Chicken Breast, Cottage Cheese, Gammon, Tuna, (+ Beans, Milk)
Carbs: Oatmeal, Wholemeal Bread, Potatoes, Pasta, Beans(+Apples, Bananas)
Fat: Nothing extra

Workout Weeks 1-3

Monday: Legs
Tuesday: Arms and Abs
Wednesday: Shoulders and traps
Thursday: back
Friday: chest and abs

After the first three weeks, the order of my exercises and the order of my workouts will change

And that's it. May the bulking begin.

 

[Double]

Good luck man! May the protein be with you. Always.

 

[gav]

24/1/05

Monday: Legs
Weight: 70kg

Squats
70kg * 6
80kg * 6 (not low enough)
70kg * 6

Leg Press
164kg * 6
164kg * 6

Straight Leg Deads (very wide grip)
50kg * 6
50kg * 6

Standing Calf Raise
100kg * 6
100kg * 6
100kg * 6

 

[gav]

24/1/05

Food:

1. 15g P 50g C 4g F
2. 25g P 55g C 20g F (18g of fat from quiche the bastard!!!)
3. Preworkout: 33g P 35g C 30g F (semi skimmed milk - 7g - only skimmed now; 23g Fat from peanuts, -> good or bad for bulking??????
4. Postworkout: 48g P 6g C 4g F
5. 66g P 45g C 2g F
6. 45g P 35g C 5g F
7. 66g P 35g C 2g F
8. 10g P 30g C

Total:
Calories: 3000cals
Protein: 310g
Carbs: 290g ( + whatever was in the creatine that i had 4 times)
Fat: 67g - quiche is getting burned; what about peanuts though - high in unsaturated fats, but still have some saturates

Probably going out on Wednesday night drinking, which is a bit of a problem cuz i'm really focussed on this bulking scheme.

 

[S0LID]

Gav, sozs to let you down, I'm shattered, so im taking the week off training. I'll start MAXot next week. I'm sure i'm doing it already tho....

 

[gav]

25/1/05

heh, it's already 2 days in and i'm turning into an absolute pryck.

Tuesday: Arms and abs

Straight Bar Curls - i ****ing hate doing these
30kg * 6 reps
35kg * 6 reps

Alt DB curls
16kg * 6reps
16kg * 6reps

Straight bar cable curls
22.5kg * 6reps

lying tricep presses
22.5kg * 6reps
27.5kg * 6reps

tricep cable pressdowns
25kg * 6reps
25kg * 6reps

dumbell kickbacks
10kg * 6

bb wrist curls
20kg * 8
20kg * 8

db wrist curls
10kg * 6

leg lifts (cable)
10kg * 12
12.5kg * 12

weighted machine crunches
55kg * 8
55kg * 8

weighted crunches
12kg * 10

i weighed only 69kg when i went in, but water weight took me up to 70kg during the same workout. just hope max ot is right about protein being more important than carbs cuz my carbs are staying low just now.

 

[gav]

Food:

Protein/Carbs and i'll assume fat is 5g per meal

1. 30/30 whey + creatine
2. 60/20
WORKOUT
3. 48/0 2 whey + creatine
4. 64/30 whey + creatine
5. 50/40
6. 50/40 creatine
7. 70/45

totals

cals 2350
p: 375
c: 210
f: 35

fvck knows if this is right; guess i'll have to just trust the script.

whats making things worse is people telling me that all this protein is going to kill me and that my legs will only grow if i start running. man, i just want to punch them so bad. what's funnier is the state of their bodies.

 

[gav]

Wednesday
Shoulders/traps
Weight: 69kg

Overhead press machine (military press)
57kg * 6
57kg * 6
60kg * 5

DB Press
18kg * 6
18kg * 6

DB Side Laterals
10kg * 6
8kg * 6

Barbell Shrugs
100kg * 6
100kg * 6

Upright rows
50kg * 4
40kg * 6

 

[gav]

Food:

I think i need more carbs than what max ot says, so i'm increasing it to at least 40carbs per meal.

1. 50/40 - good ratio (meal 1 = chicken breast + porridge)
2. 60/25 - carbs are ****e (+they're from apples)
workout
3. 48
4. 35/20 - ****e carbs
5. 60/40 - good ratio (chicken breast + tuna + ham + potatoes and bread)
6. 66/35 - good ratio, but the carbs are sugars (500g cottage cheese)

Drinking + clubbin here. think it might be ok if i just have 4shots of vodsky at the max + if i don't go too wild on the dancin

7. 45/40 porridge + 2 chicken legs

=
364g Protein
200g Carbs - a lot of which are sugars (in the case of apples and cottage cheese). This is fvcking NOT GOOD. Solution: eat more potatoes, porridge and bread. Don't hold back on the porridge just so you can stay under the 35gcarb limit- it's a daft limit.
Fat = roughly 40g

Body = ripped. (measured my bf% yesterday. with my abs flexed, it comes to 5.3% using measuring tape http://www.linear-software.com/online.html with my abs flexed. 9.3 with stomach hanging full out after loads of food and water.
Weight = less than expected
Thursday and Friday are big muscle group training days => if i'm gaining anything through this diet, it will show up next week.

 

[Double]

yeh I thought the same about the carb intake - eaaaaaaaaat for the nature

 

[gav]

Back
Weight: 70.5kg (155lbs) Now we're getting somewhere

Lat Pulldowns
22.5kg * 6
25kg * 6
25kg * 6

Seated Cable rows
114kg * 6 - too easy (maxed out machine)
121kg * 6 - still too easy (maxed out + as much extra weight as possible)

Bent over BB rows
60kg * 6
60kg * 6

Deadlifts
100kg * 4
100kg * 5

lower Back Machine (instead of doing hyper extensions)
64kg * 6
64kg * 6

 

[gav]

Food:

1. 40/40
2. 60/35
3. 60/50
Workout
4. 48
5. 80/40
6. 80/40
7. 66/40

Totals
Protein: 434
Carbs: 245
Fat: 40

Things went very smoothly today
Only thing i can work on is not spending long eating the meals. On the preworkout meal today, i spent over half an hour trying to eat the porridge which went cold, an hour after i ate the chicken legs (meant to be part of the same meal).

 

[gav]

Chest
Weight: 70kg after 1meal

BB Bench
60kg * 5
60kg * 4
55kg * 5

Incline DB Bench
20kg * 4
18kg * 6
18kg * 6

Dips
4reps
4reps

---------
Ab workout with crunches and leg raises 1hour after chest workout

3sets crunches
3sets leg raises

 

[gav]

Food:

1. 30/40
WORKOUT
2. 48
3. 60/35
4. 60/40
5. 60/40
6. 66/35
7. 80/35

protein: 412g
carbs: 225g
fat: 40g

End of creatine upload (=20scoops over 5days). weight is 70kg naked just now. Taking one scoop creatine daily (immediately post workout on training days).

 

[gav]

saturday's food

1.50/40
2.60/30
3.70/40
4.80/70
5.66/35

326g Protein
225g Carbs
40g Fat

Today's diet was shyt for one reason: i got up at 12 instead of 9 or earlier. If i had got up earlier, i would have packed more meals in.

Water intake is not good enough. Need to make sure it's a gallon a day at least

 

[gav]

sundays food:

protein: 350
carbs: 240
fat: 50

monday: legs

squats
80kg * 6
80kg * 6
80kg * 6

leg press
173kg * 6
175kg * 6

straight leg deads
70kg * 6
70kg * 6

standing calf raises
80kg * 8
80kg * 8

monday: food

1. 45/45
2. 48/0 2scoops whey + creatine
3. 45/40
4. 45/35
5. 45/35
6. 45/35
100ml of vodka here (not in the script)
7. 45/35

protein: 318g
carbs: 225g
fat: 50g

losing motivation and willpower fast with everything just now so i need to sort things out tomorrow; make sure my workout doesn't fail

 

[gav]

Arms and Abs

Straight Bar Curls
30kg * 6
30kg * 6

Alternate DB curls
18kg * 6
18kg * 6

Straight Bar Cable Curls
22.5kg * 6

Skullcrushers
22kg * 6
22kg * 6

Tricep Cable pressdowns
17.5kg * 6
17.5kg * 6

DB Onearm extensions
10kg * 6

Wrist Curls
Forward25kg * 8
Reverse25kg * 8

DB wrist curls
12kg * 10

Leg Lifts (cable)
12.5kg * 12
10kg *12

Machine ab crunches
53kg * 10
60kg * 10
60kg * 10

Food:
1. 40/25/15 (whey, milk and peanuts)
2. 45/30
3. 48/0
4. 60/35
5. 60/45
6. 60/45
7. 65/35

 

[gav]

Shoulders/traps
weight: 70.5kg


Military press (seated machine)

64kg * 4
60.5kg * 4
59.5kg * 5

DB Shoulder Press

18kg * 6
18kg * 6
18kg * 5

DB lateral raises

8kg * 8
8kg * 8

Shrugs

100kg * 6
80kg * 6
80kg * 6

Close grip upright rows

30kg * 6
30kg * 6 (forearms are absolutely fvcked at this point)

Food:

1. 20/25
2. 2chicken pasties +250g milk - fvck knows
3. 50/30
4. 20/60
workout
5. 48/0
6. 45/35
7. 65/35

totals
protein - 280
carbs - 270
fat: shytloads probably beacuse of the chicken pasties

 

[gav]

Back
weight: 70.5kg

lat pulldowns
27.5kg * 5
25kg * 5
25kg * 5

seated cable rows
maxed out the machine + 5kg * 6
maxed out the machine + 5kg * 6

bent over bb rows
70kg * 5
70kg * 5

deads
100kg * 6 (felt my heart going on the last rep)
100kg * 5

lower back machine
64kg * 6
64kg * 6

food:
1. 30/25
2. 45/50
3. 45/40
4. 45/40
workout
5. 48/0
6. 60/50
7. 45/40
8. 60/35

totals:

protein: 380g
carbs: 280g
fat: 60g

[edit to first post] i'm not sticking to those figures of my weight each week beacuse i am losing fat and putting on muscle at the same time. i'll have to judge my results by the size of my muscles and how i look in the mirror.

 

[gav]

chest and abs
weight: 70kg after one meal (woke up at 1.30 in the afternoon today fs)

bench
60kg * 4
60kg * 4
60kg * 4

incline db bench
20kg * 6
22kg * 6
22kg * 6

decline db bench
22kg * 6
22kg * 6

cable leg raises
10kg * 15
10kg * 12

ab crunch machine
53kg * 10
53kg * 10

food:
1. 45/45
workout
2. 48/00
5.00 3. 45/40
6.00 4. 45/40
7.30 5. 45/40
9.00 6. 60/35
night out clubbin with lots of vodsky (+nuts to get some long lasting protein)
3.00am 7. 45/40