GYMBOY's workout journal -- feel free to give me advices

[gmyboy]

Hi, I am 26, I have been working out for 1 year now.
I will be posting my picture updates monthly here .

I was so eager to build my body when I first started that my first 10 months passed with little gain due to overtraining.

I used to train my whole body 2 hour sessions 3-4 times a week. I couldnt even have sex because I was always tired for some reason (.. now i know the reason ..)

2 months ago I changed my gym, the trainer gave me 3 day split routine and I had some gain in two months and if the lighting is good I can even see a trace of six-pack.

Now I have decided to bulk and I found MAX-OT routines on the net. www.ast-ss.com

You've all probably read the articles there. I am following the routine that is instructed on this web site.

I am hoping to write down the updates on my routines whenever i have time.


I have a full time job, I get up at 6.45am in the morning and start working out 6.45pm in the evening until 7.30pm.

5 days a week.



Here is my MAX-OT routine :


Workout - 1
Leg Sets Reps *
Squats 3 4 to 6
Leg Press 2 4 to 6
Stiff Leg Deadlifts 2 6
Standing Machine Calf Raises 2 6 to 8
45° Leg Press Calf Raises 2 6 to 8


Workout - 2
Biceps Sets Reps *
Straight Bar Curls 2 4 to 6
Alternating Dumbbell Curls 2 4 to 6
Cable Curls 1 6
Triceps
Cable Push-downs 2 6
Lying Tricep Extensions 2 4 to 6
Dumbbell Kick-backs 1 6
Forearms
Barbell Wrist Curls 2 6 to 8
Dumbbell Wrist Curls 1 6 to 8
Abs
Leg Raises 2 12 to 15
Cable Rope Crunches 2 8 to 10
Crunches (weighted)


Workout - 3
Shoulders Sets Reps *
Military Barbell Press (in front) 3 4 to 6
Seated Dumbbell Press 2 4 to 6
Standing Side Lateral Dumbbell Raises 2 6 to 8
Traps
Barbell Shrugs 2 4 to 6
Upright Rows (close grip) 2 4 to 6


Workout - 4
Back Sets Reps *
Lat Pull-downs (in front) 3 4 to 6
Seated Cable Rows 2 4 to 6
Good Mornings 2 4 to 6
Hyper Extensions (Weighted) 2 4 to 6


Workout - 5
Chest Sets Reps *
Flat Barbell Bench Press 3 4 to 6
Incline Dumbbell Bench Press 3 4 to 6
Dips (Weighted) 2 4 to 6

[LegendaryWatcher]

Welcome to the forum Gymboy! I want to be the first to officially welcome you and wish you the best of luck in your fitness and bodybuilding aspirations. I am excited to see your progress as well as keep you motivated and inspired. Keep us updated on the happenings in here along with your goals and broken barriers.

[book]

Please reconsider doing max-ot workouts. They're just a medium between strength and size - and not a very good one. If you want both why not just do a cycle of 8 weeks mass 8 weeks strength type training?

[gmyboy]

Thank you for the greeting LegendaryWatcher.

book:
I didnt know Max OT is medium between strength and size.


When I first posted my picture on Picture Forum, almost 100% of the people recommended me to get clean bulk.
So my goal is to get size first and then lower my body fat to reveal my muscles and six-pack.

I am 5'10" and 150lbs and 15% BF. I dunno if my BF is good or bad.

I wanna get a good body for the beaches this summer actually, so for how long should I bulk and then would I enough time to burn the fat off that i gained while bulking.

[LegendaryWatcher]

If you want to cut down for summer now is the time. You could do a mini bulk, but I would start right away on the but if you want it in time for summer.

[Vlad]

Good Luck bro!

It's your own decision, wether you want to do Max-OT or not, but I strongly suggest to read this

[gmyboy]

Vladde thanks for the list I think I am not going for Max - OT.


Guys what sort of program shall I use to bulk? as for the ABC's programs which one do you think is good for bulking?




As you see I am quite new to bb and the trainer in the gym is quite dumb I used the program he gave me when i signed up with the gym, and when I asked him about getting a new program 3 months later, he said "there is no need for it, your program is quite good"...

HELP ME!

[gmyboy]

So I give up on Max Ot on the 3rd day due to the contraversy.

I am preparing for ABC's : 24 Mass Blitz...