AxlotlIndustries Max-OT Training Log

Monday - Delts and Biceps
Overhead press 3x4-6
DB seated press 2x4-6
DB lateral raises 2x4-6
DB alternating curls 2x4-6
Straight bar curls 2x4-6
EZ curls 1x4-6
Cardio - 1.5 mile run as fast as possible post lifting

Tuesday - Quads and Hmastrings
Barbell squat 3x4-6
DB split squats 2x4-6
Kneeling squats 1x4-6
RDL 3x4-6
Good mornings 2x4-6
DB hamstring curl 1x4-6
Cardio - 1.5 mile run as fast as possible post lifting

Wednesday - Chest and Triceps
Pressups 2x4-6
Barbell bench 3x4-6
DB flat bench 2x4-6
Close grip bench x4-6
EZ lying tricep extensions 2x4-6
DB overhead extension 1x4-6
Cardio - 1.5 mile run as fast as possible post lifting

Thursday - Back and Traps
Dumbbell rows 3x4-6
Barbell row 2x4-6
Deadlift 3x4-6
DB shrugs 2x4-6
Upright row 2x4-6
Cardio - 1.5 mile run as fast as possible post lifting

Friday - Abs/Calves/Forearms
Weighted situps 3x4-6
Planks 3x40s
Standing barbell calve raises 3x4-6
DB single leg calve raises 3x4-6
Straight bar reverse curls 3x4-6
Barbell forearm curls 3x4-6
Cardio - 1.5 mile run as fast as possible post lifting

No calorie counting just try and be sensible for the first few months.

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Monday - 13/12/21

Delts and Biceps

Overhead Press 3x4-6
6x35kg
6x35kg
6x35kg

Seated Press 2x4-6
6x16kg
6x16kg

DB lateral raises 2x4-6
6x8kg
6x8kg

DB alternating curls 2x4-6
6x12kg
6x12kg

Straight bar curls 2x4-6
6x25kg
6x25kg

EZ bar curls 1x4-6
6x20kg

Weight workout time 27:12

Cardio - 1.5 miles in 16:59

The weights were likely not heavy enough however as this is the very first day I wanted to use perfect form and hit 6 reps on all sets so I can lay a starting point, rather than start too heavy too soon and risk form breakdown.
Cardio was hard I am sitting about 230lbs 40% bodyfat at the moment. Hoping to be down to around 200lbs within 3 months of hard work.

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