Bulkboys Log!!!

[Bulkboy]

50kg skullcrushers are awesome bud, where do you lower the bar to, to your forehead or beyond?

i lower it to my forehead, ive tried lowering it beyond, but i find it difficult to take my front delts out of the movement then. thanks for the comments lance, and thanks to everyone else also for keeping the log alive during my off week

feeling pretty good, today is the 6th day off from the gym, and i gotta say i needed the time off, feels like my body is recuperating nicely, i had all sorts of joint pains and my lower back was stiff as hell, thats all gone now, and i feel great. cant wait to get back on monday though, for the first week of max ot. ive gone through it and this is probably how my split will look like

day 1: chest: bench press 3x4-6
incline press 3x4-6
chest dips1-2x4-6

day 2:traps and back: deadlifts:3x4-6
bb shrugs:2x-4-6

barbell rows:3x4-6
cable row/pulldowns:3x4-6
chins:2x failure


day3: delts: standing mp:3x4-6
staning laterals:3x4-6
bent over laterals/rear delt machine:2x4-6


day4 close grip bench:3x4-6
scullcrushers/pushdowns2x4-6

barbell curls:3x4-6
incline db curls:1x4-6


day5: legs: squats:3x4-6
hacks:2x4-6
stiffies:2x4-6
leg curls:2-8-12

this is how im thinking im gonna execute the max ot workout. on leg day i will add some higher rep leg extensions and leg curls, my legs just dont grow without alittle high reps. all sets will be performed to positive failure, but nothing beyond that. for me this will be a totally different approach then what im used to, which is extremely high volume for higher reps.

 

[El Freako]

stiffies

Hehehehe... stiffies means boners. You said boners...

Good luck with the new program matey!

 

[Essensen]

Lookin' forward to see how you are gonna do on your new program

 

[Big_Guns_Lance]

Max ot split looks good man, i'm looking forward to those sessions, very basic exercises and i'm expecting heavy weight bud. Enjoy your time off and get plenty of food down you

 

[Lionheart]

Good luck w your new program bulkie

 

[The_KM]

Good luck bro! You know I'll be watching this.

 

[Daniel Andersson]

GL

 

[tkD]

updates with the new program

 

[Rageking]

 

[Bulkboy]

as always, thanks for the fantastic support everyone today was my first session back. gonna post it up, just gotta take my time to give u all some reps.

 

[Bulkboy]

MAX-OT: WEEK ONE: DAY ONE- CHEST AND CALVES!

here it is, first max ot workout, needless to say after 12 days off, my strenght is alittle on the low side, but it was a good workout afterall.

Flat barbell press

4 warmup sets

working:

95kgx6
95kgx6
95kgx6

Incline press(bar to neck)

1 warmup set

85kgx6
85kgx6
85kgx5:crymeariver: couldnt lock it out, tris were dead

chest dips:

1 warmup set

me+30kgx4
me+30kgx4 wow, were my dips weak today. there was just nothing left in the tris

after this i looked at my watch and realized i had only spent 35 minutes in the gym, but the need to do more was not there today, my chest was tight as hell, and i just felt great, like i had stimulated the muscle maximally in the shortest amount of time. i stretched my chest out and proceded with calves

standing calf raises:

200kgx17
200kgx13 both sets to failure, did some seated also, but as i dont have a seated calf raise machine i superset these with the standing using a dumbell.

for me this is just totally different from what ive used to do which is much higher volume, obviously i cant yet say the program will work as good as it claims, but from this one workout i do feel like i may have some very good gains to come. i think for a long time i have been underestimating the importance of recovery, not anymore...

it sure is a learning process. next workout will be tomorrow and it will be back and traps, cant wait for some deads, i will check everyones log then

 

[Till]

Your new program looks good, boi. Nice intensity and that equals rock hard muscle. Keep kicking those weights.

 

[El Freako]

I agree, good session Bulky.

Can we get a full write-up of the new program?

 

[tkD]

session looking good for the start, keep us updated

 

[Bulkboy]

MAX OT:WEEK ONE: DAY 2: BACK AND TRAPS!

thanks guys, and el freako, i dont really follow any set program, i just kinda made my own using the max ot principles of 4-6 reps to positive failure, 6-9 total working sets for each musclegroup, one or two bodyparts per day etc. for more info about max ot, just google it and go to AST sports science. theres alot of info

deadlifts:

3 warmup sets

160kgx6
160kgx6
160kgx5 my strap loosened and i lost my grip, so didnt get the 6th rep:angrydude:

underhand chins:

1 warmup set

me+10kgx6
me+10kgx6

barbell rows: (overhand grip)

1 warmup set

100kgx6
100kgx6

front pulldowns:

1 warmup set

90kgx6
90kgx6

underhand cable rows:

90kgx6

barbell shrugs:

1 warmup

140kgx6
140kgx6

good workout, still kinda getting back into things and examining what weights to use, heavier weights will come next week i assure you

shoulders tomorrow until then

 

[tkD]

great work Bulky, you could increase a bit the weight for deads and bb rows imo, looking forward for tomorrow bro

 

[The_KM]

Nice work bulkman! Nice to get those easier handled weights in there to prevent severe DOMS! Seems like a solid routine, just don't really understand it, nor have I heard of it so no comments made until I read up! Keep going strong.

What's positive failure?

 

[Big_Guns_Lance]

Great sessions buddy!! Solid bench presses and the deads and barbell rows are great! Awesome BB shrus How you finding the new program mate? I bet it's a bit weird for you because your not used to the low volume work, crazy bastard I am glad you have lowered your volume though, your gonna reap the benefits and have some crazy strength and size gains!

KM- You have 3 levels of strength; postive, static and negative. positive is the raising of the weight, static is strength in the contracted position and negative is the lowering of the weight. So when he says he'll do "4-6 reps to positive failure" it means when he can't do any more reps, as in raising the weight.

 

[Hypocrisy86]

good job man, Loads of weight there, dont worry bout that last rep on deads
youll get it easily next time

 

[Maxmonzter]

Nice job bulky, i would rather follow the program to a T instead changing it a bit. heavy weights you are pushing big boi, do you get really sore after the workouts? looking forward to see your amazing gains with Max-ot