KPipes0683’s BodyBlog

So far this routine has been good to me, with a few exceptions.  One, the leg workouts which include the Front Squats and Back Squats.  Here is the problem that I have with the way this system is mapped out on leg days:

Calves and hamstrings are hit before your quads…ok I can see doing that on a day that you include the leg press, but on days you do squats are you f**king kidding me?  If I have any beef with DC Training whatsoever, it’s this order of bodyparts.  I don’t know about the others, but I think that Squats are FAR more important than the other exercises that take care of the hams and calves.  Not saying that the others aren’t important, but you get what I’m saying.  When I do squats in the very beginning of my workout, I’m nice and fresh and at my strongest.  When I follow the DC order, by the time I get to them I’m pretty well spent.  So I’m adjusting my taste buds on this order, whether it’s illegal or not in DC.  Squats mean too much to me, and to get under that bar just to get destroyed because I’m too out of it is just obsurd. 

Other than that though, DC is a good routine to jump into when you want to take a break from a really heavy and brutal routine such as Max-OT.  I miss my Max-OT very much, but I’ve been at it for quite some time and it was getting to the point where my joints and tendons felt like they were about to just give.  It really started to worry me, so DC was there to the rescue.  The lower volume and higher reps are really a nice change up and a good breather from all the joint pain.  I will be ready to jump back on Max-OT very soon, once I run this routine out for another couple months or so.

 If I had to pick which routine I like better, I would go with Max-OT all the way.  Max-OT is the one that got me to where I am now.  Those are my random thoughts, I’m done, have a great holiday everyone, and train hard!!!

-Kev-

A few new training videos have been added…check ‘em out.

A few weeks back, the weather was extremely hot and my workouts suffered severely.  I got very frustrated and every workout was a nightmare to accomplish successfully.  Unfortunately, I slipped back into a "magazine" style training method during those weeks and abandoned some areas of my Max-OT training, and stopped doing the training log.  My focus has returned, and it’s time to take things farther once again.  This heat and frustration was kind of a good thing, because I adapted and fixed certain little things on exercise execution in specific exercises.  I was developing a few bad habits along the way but I have fine tuned and fixed those problems.  Changes that I have made since last year I am more than proud of.  Today I really suprised myself, I got 315×3 2 of 3 sets.  I’m doing what has worked in the past…take a heavy weight, and do what I can with it until I can eventually get it for a good amount of reps on my own.  This has broken two plateaus in the past so the Flat Bench and Deadlifts will be in the vein of Powerlifting.  Soon 315 will be the new standard working weight for my sets.  I can do this!  As for my bodyweight, my goal is a solid and still low fat 215-220.  This way when I finally compete in my first contest in the Naturals I will have a better shot at placing really well.  Being juice-free isn’t gonna stop me from getting what I want out of bodybuilding!  My mindset is too powerful for that. 

My week off is coming up soon, and the Training log will be re-started.  Watch Max-OT work!

It’s finally over!  I can go back and do what I love the most about my life…train!  This week off was refreshing though.  I was able to put in more hours of work and still make time to cook my meals.  My next Max-OT schedule will be posted on the forums and will look like this:

M-Chest, Triceps

T-Legs

W-Back, Biceps

T-Shoulders, Traps

F-Calves, Abs, Forearms

New exercises added to the mix will be Deadlifts, all Incline movements for chest, and Barbell Military Presses.  Follow along if you want, and see how the progress goes. 

The battle has been fought and it’s over now for the next 9 days.  I never actually thought that I would ever look forward to a week off of training, but this time I’m excited to.  My tendons and joints have just had enough of the heavy weights.  I will say this to give those who are Max-OT training or are thinking about it:  Take glucosamine, chondroitin, msm, and maybe even a little extra calcium.  I get my calcium from protein powder and pill form cause I refuse to drink milk!  I’ve read too many bad things about it and I’m keeping my ass away from dairy.  Be sure to stretch in between sets too to loosen your muscles and ignore your gym buddies if all possible.  Stay focused! 

In this paragraph I’m going to do some lifting stats to show just how dramatic Max-OT will boost your strength, and obviously transforms your physique.  I’ll use just the compounds as examples.

November 2006(1st Max-OT "to the T" experience)to May 25 2007

Squats: Was 365  Now 425  +60lbs

Stiff-Legged Deadlifts: Was 275 Now 405 +130lbs

Barbell Rows: Was 225 Now 345 +120lbs

Deadlifts: Was 455 Now 495 +40lbs

Barbell Flat Bench: Was 245 Now 300 +55lbs

Dumbbell Shoulder Press: Was 85 Now 110 +25lbs 

Barbell Curls: Was 135 Now 165  +30lbs

Dumbbell Curls: Was 65 Now 85 +20lbs   

Lying Tricep Extensions Was 110 Now 145 +35lbs

Behind the Head DB Ext. Was 125 Now 150 +25lbs

Bodyweight: Was 192 Now 209 +17lbs

These are the results from 3 different Max-OT Routines from Nov. 20 2006-May25 2007 so a 6 month time frame.  All exercises and weights listed are what I was using for my heavy 4-6 rep sets.  With the way that I used to train I was lucky if I gained half of that muscle in god knows how many years!  I completely kicked down the plateau door and made some of the best progress that I’ve ever experienced, and not just bodyweight, also in poundages on exercises.  And the best gain, a very powerful mind muscle connection.  This routine forces you to do your best each and every time and keeps intensity high.  That is what it’s all about in the end…intensity!

I encourage people to give this routine a try because it really does work!  And remember, don’t be afraid to move your body when you use the heavy weight.  Strict form=strict results.  Heavy weight builds mass.  Bottom line.  Max-OT will prove that to you as long as you do enough good eating, frequent eating, and proper nutrient timing than there is no reason that this will not work for you.  I’ll be posting my next Max-OT Routine when it starts so follow along if you wish.  Hope everyone has a fun and safe Memorial day weekend!

About the same as last week, except for a few increases/decreases in weights to create more overload or improve execution.  Next week I’m going for the 85’s on Alternating Dumbbell Curls because the I’ve mastered the 80’s.  Will most likely go up to 340 for Barbell Rows and stick with 305 on Flat Bench.  Weighing between 207-210 now.  Hope everyone has a great weekend and trains their asses off next week!

Finally got a minute to do this…this week was much much harder to get thru.  I had to work some weird hours this week and got very little sleep monday and tuesday, so when wednesday’s leg day came around I was on about 6-7 hours of total sleep in 2 days I don’t know how, but I was still able to increase weight and intensity on squats and stiff-deads.  The rest of the week was still a challenge from being so tired, but I pulled through it.  A liquid protein/carb diet for a few of the entire days sucked, but it was all that I could have and had time for to get my calories in.  I have a lot of cooking to do for next week and another busy one so I will do my best to keep everything where it needs to be, or exceed what I’ve already accomplished.  Oh yeah current bodyweight is 208, and still seeing good improvements every couple weeks.  Until next week, train hard and think big. 

This week was a really good one, except for having to use the Smith for squats.  Next week I will be jumping up to 345 on barbell rows, and the exercises and orders may be arranged differently to keep things fresh and not stale.  I’m gonna stay at 300 for a while on Flat bench until I master the execution at that weight and hit the right amount of reps to advance in weight.  Also, my budget has been extremely tight so I have had a so so eating plan(still clean, but not much for veggies).  Hard to afford stuff in a state where our job market is struggling severely.  Next week will go better.  Have a good weekend everyone!

This was by far the most successful week ever!  My personal highlights are: using 335 on barbell rows, Squatting 405 at the higher end of reps(time to increase), Stiff-Leg Deadlifting 375(ready to increase), and finally Flat Benching 300(took forever).  Best improvements have been mostly in my quads(pretty much weekly)calves, and shoulders keep getting more density.  So far so good.  Keep it up everyone!

So far being on my 2nd week back, my strength is still right about where it was before the time off.  I even managed to increase weight already on a few exercises.  Yesterday’s back day was great all up until my second set of seated rows, when the clip decided to bend.  As I got into position and proceeded to pull the weight back to begin, the bar exited the clip and I was launched back into the mirror hitting my head.  I didn’t think anything of it at the time, but I now realize that I could’ve shattered the mirror and the broken glass could’ve made minced meat out of my face and other parts of me…that was scary!!!  Then another close call with a bar up top on the cables came soaring down as I changed weight with the pin, just missing my head.  Luckily that was my last set of my workout, it felt like the gym was trying to take me out yesterday haha.  Overall, a pretty hardcore week with success.  I just have to get back on track with the cardio.  I always have a hard time with that.  By the time I finish weight training, I’m all used up.  We’ll try it again next week.  Keep up the training people!!!