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Recent content by fqqs

  1. F

    Short workouts - MAX-OT?

    That is a good point sir! My goal at the moment is to get nice physique and get stronger. I don't plan competing in any way. I just want to look good and stay fit. I have white collar job so it is even more important to me (sitting for 8h a day). My current numbers are 140kg x 6 in squat...
  2. F

    Short workouts - MAX-OT?

    From Monday, because of my new job, I'll have to workout early in the morning. I have time for 45 min workouts (at most). I like MAX-OT philosophy and wonder if the following routine makes sense to you atm my numbers are: squat 140kg x 6 deads 170kg x 5 bench 110 kg x 4 (only working sets...
    • fqqs
    • Thread
    • bar bench calf day der extensions job makes max min monday morning press pullups routine rows sense sets short shoulders suggestion suggestions time working workouts
    • Replies: 19
    • Forum: BodyBuilding Training Discussions
  3. F

    Max OT 5 day split

    What about scaling frequency to each bodypart once every 5 days? But how I can do it? I would like to try lifting more frequently.
  4. F

    Max OT 5 day split

    Thank mates. So what do you think about the particular routine in the 1st post? Any changes needed?
  5. F

    Max OT 5 day split

    I bench 2+ plates, squat 3+ and deadlift 4+ plates.
  6. F

    Max OT 5 day split

    WHat's your opinion on my new Max-OT routine? I want to go back to the basics. Any suggestions? Monday Back: Deadlifts 2 x 4-6 (After warm-up) Weighted Pull-ups 2 x 4-6 (After acclimation set) Bent-over Rows 2 x 4-6 (After weight acclimation) V-bar Pull-downs 2 x 4-6 Traps: Barbell...
  7. F

    3-day routine (MAX-OT)

    Hi all, Here is my new routine: Monday - Back, Biceps & Forearms Deadlifts - 3x4-6 Pull-Downs - 3x4-6 Seated Cable Rows - 2x4-6 Barbell Curls - 2x4-6 Dumbbell Curls - 2x4-6 Barbell Wrist Curls - 3x4-6 Wednesday - Chest, Shoulders & Triceps Flat Bench Press - 3x4-6 Incline Bench...
  8. F

    My 4-day split

    Monday - Back and Biceps Deadlifts: 3 × 6 Pullups: 50 reps total T-Bar Rows: 3 × 10 (2 second pause in the contracted position) Cable Rows: 3 × 12 DB Shrugs: 3 × 12 (with a 3 second squeeze at top) Barbell Curls: 3 × 8 Incline Curls: 3 × 8 Reverse Curls: 3 × 10-12 Tuesday - Chest and...
  9. F

    your chest workouts: pressing vs squeezing ratio

    do you do more pressing movements than squeezing? I do 50% pressing and 50% squeezing on my chest day Incline Dumbbells 4 sets Weighted Dips 4 sets Incline Db Fly 4 sets Cable Crossovers 4 sets and you? what works best for you?
  10. F

    vacations, switching back to 4 day routine

    Pretty good, set my PR on incline db press. 100lb x 9 clean reps when it comes to back training I feel than even if I only do 4 sets of heavy heavy deadlifts and then 4 sets of heavy heavy pulldowns then my back is destroyed. and doms are insane next 2-3 days. so I decided to do only 3 heavy...
  11. F

    vacations, switching back to 4 day routine

    nonone?
  12. F

    vacations, switching back to 4 day routine

    up mates
  13. F

    vacations, switching back to 4 day routine

    notepad, weighting myself every morning, writing workout journal after every workout, watching my diet
  14. F

    vacations, switching back to 4 day routine

    Monday: Chest Tuesday: Back & Biceps Wednesday: Off Thursday: Legs Friday: Shoulders & Triceps Weekend: Off Chest Incline Dumbbell: 4 sets for 6-8 reps. Weighted Dips: 4 sets for 6-8 reps. 4 sets of incline dumbbell fly for 10 reps 4 sets of cable crossovers for 10 reps. Back...
  15. F

    4-day split

    uppp, anyone?
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