Gav's Max-OT Journal

[Rollo Tomassi]

GAV: Well done. I've done Max OT for a year and a half now and I can tell you this is the best, most honest, no bvllsh!t program there is. I combine Max OT with the Body for Life diet plan and I've put on 15lbs. of lean muscle and dropped my body fat content to around 12% (though I've been lower).

http://www.ast-ss.com

Do you use the AST suppliments? I do the current bracketing with VP2, Nitro, Creatine and I've added GABA to my night time schedule.

 

[gav]

Originally posted by Rollo Tomassi

Do you use the AST suppliments? I do the current bracketing with VP2, Nitro, Creatine and I've added GABA to my night time schedule.

na man, wish i had the money for all that stuff. used to use creatine and whey, but i've dropped them as well.

sounds like you've made some nice progress. keep it up dude

 

[gav]

Quick update

End of week 8 today

lifts haven't improved that much, but i don't care tbh. i don't even care that i'm under the 70kg mark now (betweem 68 and 69.5). The excess fat around my stomach disappeared because of increased cardio three times a week, while my muscle mass remained intact, if not developed, through the max ot programme.

biggest lift improvements:

incline db bench:
from
20kg * 4
18kg * 6
18kg * 6 to
-----------
26kg * 6
26kg * 6
26kg * 6

db curls
from
16kg * 6reps
16kg * 6reps
to
20kg * 6
20kg * 6
20kg * 6

apart from that, no real improvement in weight; just improvement in form because that's much more important.

week off the gym next week, then back on again for more max ot

 

[Kerensky]

Hey this guy looks like Brad Pitt no joke.

Hey gav, what was your cardio routine?

 

[gav]

Originally posted by Kerensky
Hey this guy looks like Brad Pitt no joke.

Hey gav, what was your cardio routine?

prolonged sexual intercourse

heh,

also, i forgot to mention my pullups have got better

widegrip forward grip
0kg * 6
0kg * 6
0kg * 5

close grip reverse grip (working biceps)
0kg * 8
0kg * 8

and my abs are better than ever; the bottom two are defined now. i owe this to not drinking so much fvcking alcohol; mind you, tomorrow night i am getting fvcked oot ma tattie man

 

[Kerensky]

dammit, I guess I'm screwed. ok I need to find a girl now. I tried running but you are having more results than I am it seems.

 

[gav]

Originally posted by Kerensky
dammit, I guess I'm screwed. ok I need to find a girl now. I tried running but you are having more results than I am it seems.

well yeh, but just keep at the running - on your off days from the gym! i do 5 days monday to friday weight lifting. ideally i'd like to do 30 minutes sprinting on saturday and sunday. that's a good cardio/lifting routine.

if you are trying to lose fat and put on muscle, just reduce your carb intake. instead of the bulking level 40-50g of carbs, i take 30 when i'm trying to cut my stomach. just make sure you eat at least 30g (40-45g ideal) protein every 3 hours.

keep at it bud

 

[Lifeforce]

Hey

I'm experienceing the same thing as you, I'm getting more ripped but I stay about the same weight. Anyways, respect to your db curls. Happy screwing. =) Looking forward to read about your progress.

 

[Kerensky]

Originally posted by Lifeforce
Hey

I'm experienceing the same thing as you, I'm getting more ripped but I stay about the same weight. Anyways, respect to your db curls. Happy screwing. =) Looking forward to read about your progress.

Dude, what is happening to you guys is what guys like me dream about. Seriously, if you're not gaining weight, bubt losing fat, you're gaining muscle. Ripped is awesome. I just took a pic of myself now and I'm going to post it in the end when I am happy with my changes.

 

[gav]

quick update after my two week break from the gym

last week i went onto the scales after having eaten no food and weighed 10.5 stones! that's less than 150lbs !

so today i bought some whey and did a chest and ab workout.

(bench without a spot
60kg * 6
60kg * 4
60kg * 4

etc)

weight's about 150-152lbs, but i am absolutely shredded; lower abs are in place, and since i shaved my chest, there's good definition in the "inner chest" region.

legs are pathetic lol; i don't care about their appearance, but i will be working them to increase my testosterone

basically, far too much sex last week (made my girl cvm 4times in a row - about 20times that night total )

sex is bad; cardio is bad, abstain and be saved

 

[Lifeforce]

It's good to have you back here gav. Sex is good. =)

 

[Double]

agreed. welcome back gav!

 

[gav]

weight: 68kg after one meal

chest and abs

bb flat bench
62.5kg * 5
60kg * 5
60kg * 5

db incline bench
26kg * 6
28kg * 3

db decline bench
22kg * 6

db flat flies
12kg * 6

machine flies
65kg * 7

normal ab workout

i'm a skinny little bytch now so this week i'm upping the carbs, eating half a can of beans (30g carbs, 10g protein) with every meal.

 

[gav]

back and abs today
weight's 68-69.5 depending on water weight

deadlifts
80kg * 8
100kg * 6
105kg * 6
110kg * 4

bent over bb rows
70kg * 6 (very pish form, as some dude told me)
70kg * 6
50kg * 6 - good form

chin ups, wide grip
5reps
5reps

cg lat pulldowns
71kg * 6
71kg * 6

db curls
20kg * 6
20kg * 6

hammer curl bar curls
35kg * 6 (pish form apparently, coming from the owner of the gym)
25kg * 6
25kg * 6

cable curls
17.5kg * 6
17.5kg * 6

i'm on a serious bulk for at least one week cuz i'm far too skinny. last night, i tried to cram a cup of oatmeal with 400ml milk down my throat with a chicken breast. i got to the very end of the chicken breast when i threw up all over the bathroom, decorating the walls in little chicken strips. good to get back to old times

 

[gav]

chest and triceps

db incline bench
28kg * 5
28kg * 5
28kg * 4

db flat bench
28kg * 5
28kg * 4

db decline bench
22kg * 5
20kg * 8

db flies
12kg * 8
12kg * 8

standing up skullcrushers - such a thing?
20kg * 8
20kg * 8

cable pressdowns
55kg * 6
55kg * 5
55kg * 5

 

[Lifeforce]

nice story there... you sound like double. No he would eat it again and scream he is hardcore.

Your lifts are looking strong, Very impressive db presses

 

[Double]

LOL i thought the same ....but only at first.....because chicken with milk and oatmeal.......gets me almost puking just thinking about it.......but i need to grow bigger balls! keep it up gav

 

[gav]

heh, last night was porridge, half a chicken sandwich, beans and peanuts :woo:

shoulders and traps
weight: 69-70kg depending on water weight

db shoulder press
tried 26kg but couldn't get it up :trouble: ; fvckin gym only has one 24kg dumbbell
22kg * 7
22kg * 6
22kg * 6

overhead press machine (back straight up against rest)
50kg * 6
50kg * 6
50kg * 5

db side laterals
8kg * 8
8kg * 8
machine laterals
43kg * 4

db shrugs
36kg * 8
36kg * 8

bb shrugs
100kg * 6

my weight's going up really quickly just now. at the start of the week, i was 67.5kg; now i'm nearly back up to 70kg :rockon:

 

[Lifeforce]

strong db presses. **** dude.. take it easy

 

[gav]

legs and calves
weight: 68.5kg; hoping its just lack of water weight

45' leg press (full motion)
140kg * 5
150kg * 5
150kg * 4

squats
80kg * 6
80kg * 6

prone leg curls (machine)
64kg * 6
68kg * 4

stiff leg deads
60kg * 6
65kg * 5

seated calve raises
50kg * 8
55kg * 8
55kg * 8