Max-ot_mass Road to 5% bf

[tkD]

nice session Max, both of them, some heavy deads and rows there, keep it up man and good luck

p.s. nice music for cardio

 

[Maxmonzter]

leg day non max-ot style

squats:
-70kg 12 reps
-100kg 10 reps
-110kg 8 reps
-120kg 6 reps

leg press:
-190kg 12 reps
-200kg 10 reps
-210kg 8 reps
-220kg 6 reps

walking lunges 4 sets

leg extension 4 sets of 15 reps
-130lbs

stiff leg deadz:
-50kg 12 reps
-60kg 10 reps
-70kg 8 reps
-80kg 6 reps

leg curls:
-90lbs 4 sets of 15 reps

8 sets of calf raises 15 reps

listening to: ozzy,muse,R.E.M,Rammstein

 

[Big_Guns_Lance]

Great leg session Max. Squats are looking heavy and those leg presses. But damn man, 130lbs on the leg extension? you sure you did that?

 

[Maxmonzter]

Great leg session Max. Squats are looking heavy and those leg presses. But damn man, 130lbs on the leg extension? you sure you did that?

remember each exercise machine is diffrent so this might be 50-70lbs in your leg extension machine

 

[Maxmonzter]

i´m starting a new routine on next monday

mondayower Upper (Coupounds, low reps, heavy weight)
Tuesday: Power Lower (Coupounds, low reps, heavy weight)
Wednesday: Hypertrophy Chest/Arms (Higher reps, more sets)
Thursday: Hypertrophy Shoulders/Back (Higher reps, more sets)
Friday: Hypertrophy Legs (Higher reps, more sets)

 

[Maxmonzter]

today first day of power upperbody

i was resting 3 mins between each set and 2 light warm up for each exercise

db Flat bench press:
-37kg 5 reps
-40kg 5 reps
-42kg 3 reps heavy as hell!!!!

bb rows underhand grip w/straps:
-110kg 5 reps
-120kg 5 reps
-130kg 4 reps i should have stayed with 120 cuz my form wasn´t the best, not happy with this set

db shoulder press:
-30kg 5 reps
-32kg 5 reps
-35kg 2 reps

db shrugs:
-45kg 5 reps
-45kg 5 reps
-45kg 5 reps
i think i´m gonna need to switch to bb shrugs to go heavyer, the max db´s in my gym are only 45´s

cardio:
-16 mins of running at speed 10,0
listening to:Korn,Rammstein,Disturbed

 

[tkD]

nice benching and rows bro, you should try to bb row with 125 imo, but good job overall

 

[Pain]

When are you going to start doing cardio for longer than 3 minutes?

 

[Bulkboy]

When are you going to start doing cardio for longer than 3 minutes?

agree with pain here max, u gotta do longer duration cardio. 30-45 minutes is minimum imo when ure trying to shed the fat. get up on that treadmill, get ur mp3 player with u and start working for real bro

 

[Maxmonzter]

yestarday i did:

morning cardio at 6 am: 30 mins on threadmill

then i did heavy lower body:

-squats:
-110kg 5 reps
-120kg 5 reps
-130kg 3 reps

stiff leg deadz:
-90kg 5 reps
-110kg 5 reps
-130kg 4 reps

seated calf raises:
-4 plates 5 reps
-4plates+10kg plate 5 reps
-4plates+15kg plate 5 reps

cardio: 30 mins walking on threadmill

 

[tkD]

heavy squats Max, keep it up man

 

[Maxmonzter]

today hypotrophy day:chest,arms

incline db bench press:
-22kg 12 reps
-25kg 12 reps
-27kg 10 reps
-30kg 8 reps

flat db bench press:
-22kg 12 reps
-25kg 12 reps
-27kg 10 reps
-30kg 8 reps

flat fly´s db:
-12kg 15 reps
-12kg 15 reps
-15kg 15 reps
-15kg 15 reps

cable crossover 4 sets 15 reps

db curls:
-12kg 12 reps
-12kg 12 reps
-15kg 10 reps
-17kg 8 reps

bb curls:
-30kg 12 reps
-30kg 12 reps
-35kg 10 reps
-35kg 10 reps

db preacher curls:
-12kg 12 reps
-12kg 12 reps
-10kg 10 reps
-10kg 10 reps

cable curls 4 sets

lying e-z bar extension:
-2 sets 20kg 12 reps
-2 sets 30kg 10 reps

one arm db extension:
-12kg 12 reps
-12kg 12 reps
-15kg 10 reps
-15kg 10 reps

pushdown:
-60kg 12 reps
-60kg 12 reps
-70kg 10 reps
-80kg 8 reps

4 sets kickbacks

cardio:

did am cardio of 30 mins outside walking
also 30 mins on threadmill after workout

 

[El Freako]

You should lose either the flys or crossovers, you're just doing the same exercise twice and its not even a very good exercise.

 

[sexnews]

Max, how did the higher reps feel compaired to your regular low reps? You must have goten a good pump?

 

[Bulkboy]

nice session max, but i would get rid of the flat db flyes and only do like 2 sets of the crossover. for chest u should stick to mostly pressing movements/dips.

 

[tkD]

good job Max

 

[Maxmonzter]

Max, how did the higher reps feel compaired to your regular low reps? You must have goten a good pump?

yeh it was alot diffrent, sweating alot more and also i got the huge pump

nice session max, but i would get rid of the flat db flyes and only do like 2 sets of the crossover. for chest u should stick to mostly pressing movements/dips.

thanks, yeh i will look into that and change the routine, since it doesn´t do much for the chest, i´ll drop the db fly´s

 

[Maxmonzter]

today i did:shoulders,back,traps,cardio

smith´s shoulder press:
-40kg 12 reps
-40kg 12 reps
-50kg 10 reps
-60kg 8 reps

db laterals:
-10kg 12 reps
-10kg 12 reps
-12kg 10 reps
-12kg 10 reps

db rear laterals:
-17kg 12 reps
-17kg 12 reps
-22kg 10 reps
-22kg 10 reps

4 sets cable front raises

bb rows underhand grip:
-70kg 12 reps
-70kg 12 reps
-80kg 10 reps
-90kg 8 reps

pulldowns:
-45kg 12 reps
-50kg 12 reps
-55kg 10 reps
-55kg 10 reps

cable rows:
-70kg 12 reps
-70kg 12 reps
-75kg 10 reps
-75kg 10 reps

v handle pulldowns:
-45kg 12 reps
-50kg 12 reps
-55kg 10 reps
-60kg 8 reps

db shrugs:
-30kg 12 reps
-30kg 12 reps
-35kg 10 reps
-35kg 10 reps

bb shrugs:
-60kg 12 reps
-60kg 12 reps
-80kg 10 reps
-80kg 10 reps

cardio:

am:30 mins walking outside
pm:30 mins walking on threadmill after workout

 

[Hypocrisy86]

Awesome work man, looks like its paying off
look a bit better in your avi, just keep the hard work
consistent bro, and you'll get there.

 

[Maxmonzter]

Awesome work man, looks like its paying off
look a bit better in your avi, just keep the hard work
consistent bro, and you'll get there.

it will pay off cuz im putting so much effort into this contest, i have been having craving for 2 days straight now. sucks big time not allowed to eat pizza or ice cream!!!

today:legs,calfs,cardio

squats:
-70kg 12 reps
-80kg 12 reps
-90kg 10 reps
-100kg 8 reps

leg press:
-190kg 12 reps
-200kg 12 reps
-210kg 10 reps
-220kg 8 reps

4 set of walking lunges w/20kg bb

leg extension:
-90lbs 15 reps
-90lbs 15 reps
-110lbs 15 reps
-130lbs 15 reps


stiff leg deadz:
-70kg 12 reps
-70kg 12 reps
-80kg 10 reps
-90kg 8 reps

leg curls:
-110lbs 12 reps
-110lbs 12 reps
-110lbs 12 reps
-110lbs 12 reps

then did 8 sets of calfs, seated and standing

cardio:
-am 30 mins outside walking
-pm 30 mins walking on threadmill