I have been training inconsistently for way too long, and by inconsistently I mean a severe case of program hopping and overanalyzing every little detail. Because of this, I wasted time and effort in the gym with little results to show for it all. No more, it ends now. KingBeef’s thread has inspired me to just pick a damn program and progress with it, and I chose Max OT because it allows me to get stronger, and make slight changes to the routine to better suit my needs without screwing the whole thing up with the guidelines. Also, the heavy weights taken to near failure suit my training style perfectly. At the advice of KingBeef, I’m going to broaden the rep range to 4-8 for progression and joint health. No more baby weights, time to progress!
Following the template from KingBeef’s thread as a guideline, the routine will look like this (I have limited equipment).
Saturday - Chest/Tris
Incline Barbell Press - 3x4-8
Decline Dumbbell Press - 3x4-8 (1xacc)
Dips - 2x4-8 (2xacc)
French Press - 2x4-8 (1 10 rep set just to make sure elbows are ready)
Skull Crushers - 2x4-8
Sunday - Back/Bis
Barbell Rows - 3x4-8
Weighted Chin Up - 2x4-8
Dumbbell Rows - 2x4-8
Seated Cable Rows - 2x4-8
Pinwheels - 2x4-8
Barbell Curls - 2x4-8
Tuesday - Legs (slow negatives!)
Lying Leg Curls - 2x4-8
RDL’s - 2x4-8 (warmup again)
Back Squat - 2x4-8 (warmup)
Leg Press - 2x4-8 (1xacc)
Bulgarian Split Squat - 2x4-8 (1xacc)
Wednesday - Shoulders
Seated OH Barbell Press (ass slid forward so it’s more like a super high incline press) - 2x4-6
Seated Dumbbell Press - 2x4-8
Cable Laterals - 3x6-8
Dumbbell Laterals - 1x6-8
Rear Delt raises on inlcine bench - 3x12-15
Thursday - Traps/Calves/Abs/Forearms
Shrugs - 3x4-8
Standing calf raises - 3x4-8
Leg Press calf raises - 3x4-8
Ab Wheel Rollouts - 3x10-15
Weighted Leg Raises - 3x10-15
Reverse curls - 2x8-10
Behind Back wrist curls - 2x8-10
Diet will be 3000 calories a day, which is just enough for me to bulk on. I eat tons of fruits and vegetables, along with 1.5-2g per pound of bodyweight in protein per day. Fat and carb levels vary, but I always get at least 80g of healthy fat from fish, nuts, and eggs mostly.
Supplements are basic, right now I’m just taking fish oil, a multivitamin, ZMA, creatine, BCAAs, whey, and melatonin for sleep (terrible sleeper). My “preworkout” is black coffee.
Did my first workout today, went great!
(Warmup sets not listed)
Barbell Incline Bench
115x5
115x5
115x4
Dumbbell Decline Bench
55x8
57.5x6 (microplates FTW)
57.5x6
Dips (leaning forward, slow negative for shoulder health)
BWx8
BWx6
Dumbbell French Press (single DB cupped with both hands)
45x8
50x6
Skull Crushers
50x6
50x5