Well, I'm starting my 3rd week of my second Max-OT cycle, and I'd like to have a log of some sort for a bit of personal accountability and some extra motivation. For those of you not familiar with the program, it focuses on compound lifts for low rep ranges with heavy weights and steady progression. It's a bit more intensive than starting strength, more info here:
http://startingstrength.wikia.com/wiki/Max-OT.
For those of you too lazy to read, here's a brief summary:
Each workout should last 30-40 minutes.*
Train only 1-2 muscle groups per workout.
Do 6 to 9 total heavy sets per muscle group.
Do 4 to 6 reps per set.
Rest 2-3 minutes between sets.
Train each muscle group once every 5-7 days.
Take a 1 week break from training every 8 to 10 weeks.
*I use a gym at a college of 20k+ students and it's a tiny gym, it's tough to get my workouts under an hour cause of crowdedness.
I've been lifting consistently for about 15 months now, though I'd say the first 8 or 9 months of that wasn't great and I had some poor nutrition and workout habits. I still made some decent gains though. Anyway, here's the routine for this 10 week cycle. All sets are 4-6 reps preceeded by warmups for that muscle group unless otherwise noted.
Day 1: Chest+Triceps
2 sets flat barbell bench press
2 sets decline barbell bench press
2 sets weighted dips
1 set incline press
2 sets skull crushers
2 sets Overhead Dumbbell Tricep Extensions (seated)
1 set tricep pushdowns
Day 2: Back+Biceps
3 sets deadlifts
2 sets barbell rows
2 sets seated rows, once with straight bar, once with v bar
1 set lat pulldowns with v bar
2 sets curl bar curls
1 set pinwheel curls
1 set alternating dumbbell curls
Day 3: Legs
3 sets squats
3 sets stiff legged deadlift
3 sets 45 degree leg press
Day 4: Traps+Shoulders
2 sets seated military press
2 sets upright rows
2 sets seated dumbbell press
2 sets side lateral raises
2 sets rear lateral raises (seated)
3 sets dumbbell shrugs
Day 5: Calves+Abs+Forearms
3 sets 8-10 reps calf press on 45 degree leg press machine
2 sets 8-10 reps standing calf raises on a free motion squat machine (we don't have a standing calf raise machine at our gym and I'd feel like a dick using one of the two squat racks for calf raises with a barbell, unless nobody was there)
2 sets barbell 8-10 reps wrists curls (wrists on knees)
2 sets 4-6 reps pinwheel curls (I do these differently on forearm day, lean forward a bit and squeeze the dumbbells very very hard, like this guy:
http://www.youtube.com/watch?v=mUl23...e=channel_page)
2 sets 8-10 repsreverse wrist curls
3 sets 12-15 reps cable crunches
some swiss ball ab work with bodyweight at home, leg raises and crunches, to failure on these ones, sometimes like 15 reps, sometimes like 30.
Right now since its still early in the cycle I feel like there's a few things I should change. Chest+triceps day especially looks like it needs some condensing, I feel like I should make some of those press sets closed grip and take out a few of the tricep isolation sets, that way I can reduce the amount of sets I'm doing and make more of the sets I'm doing compound lifts. Just did chest today and I definitely feel I need to change this around. If anyone has some suggestions, please post.