Max Ot Spreadsheet
Transcript of Max Ot Spreadsheet
Date Light Cardio Stretching N/A N/A
Enter Date Below Time Time Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
January 1, 2010
5-8 N/A N/A N/A N/A3-5 N/A N/A N/A N/A2-3 N/A N/A N/A N/A1-2 N/A N/A N/A N/A1-2 N/A N/A N/A N/A
January 8, 2010
5-8 N/A N/A N/A N/A3-5 N/A N/A N/A N/A2-3 N/A N/A N/A N/A1-2 N/A N/A N/A N/A1-2 N/A N/A N/A N/A
January 15, 2010
5-8 N/A N/A N/A N/A3-5 N/A N/A N/A N/A2-3 N/A N/A N/A N/A1-2 N/A N/A N/A N/A1-2 N/A N/A N/A N/A
January 22, 2010
5-8 N/A N/A N/A N/A3-5 N/A N/A N/A N/A2-3 N/A N/A N/A N/A1-2 N/A N/A N/A N/A1-2 N/A N/A N/A N/A
Date Light Cardio Stretching N/A N/A
Enter Date Below Time Time Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
January 2, 2010
5-8 N/A N/A N/A N/A3-5 N/A N/A N/A N/A2-3 N/A N/A N/A N/A1-2 N/A N/A N/A N/A1-2 N/A N/A N/A N/A
January 9, 2010
5-8 N/A N/A N/A N/A3-5 N/A N/A N/A N/A2-3 N/A N/A N/A N/A1-2 N/A N/A N/A N/A1-2 N/A N/A N/A N/A
January 16, 2010
5-8 N/A N/A N/A N/A3-5 N/A N/A N/A N/A2-3 N/A N/A N/A N/A1-2 N/A N/A N/A N/A1-2 N/A N/A N/A N/A
January 23, 2010
5-8 N/A N/A N/A N/A3-5 N/A N/A N/A N/A2-3 N/A N/A N/A N/A1-2 N/A N/A N/A N/A1-2 N/A N/A N/A N/A
Weeks 1-4 (MyWeightlifting.com's Max OT Variation)Monday - Chest & Triceps
Incline Bench PressWarm Up Sets
(3-5 sets X see below)
Incline Bench Press(3 sets X 4-6 reps)
Flat Bench Press(2 sets X 4-6 reps)
Weighted Dips(2 sets X 4-6 reps)
Seated Overhead Triceps Extension(2 sets X 4-6 reps)
Triceps Press Down(1 set X 6 reps)
Tuesday - Legs & TrapsSquats
Warm Up Sets(3-5 sets X see below)
Squats(3 sets X 4-6 reps)
Stiff Legged Deadlifts(2 sets X 4-6 reps)
Leg Press(2 sets X 4-6 reps)
Seated Dumbbell Shrugs
(2 sets X 4-6 reps)
Hexbar (Or Barbell) Shrugs
(2 set X 4-6 reps)
Wednesday - Shoulders
Date Light Cardio Stretching N/A N/A N/A
Enter Date Below Time Time Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
January 3, 2010
5-8 N/A N/A N/A N/A N/A N/A3-5 N/A N/A N/A N/A N/A N/A2-3 N/A N/A N/A N/A N/A N/A1-2 N/A N/A N/A N/A N/A N/A1-2 N/A N/A N/A N/A N/A N/A
January 10, 2010
5-8 N/A N/A N/A N/A N/A N/A3-5 N/A N/A N/A N/A N/A N/A2-3 N/A N/A N/A N/A N/A N/A1-2 N/A N/A N/A N/A N/A N/A1-2 N/A N/A N/A N/A N/A N/A
January 17, 2010
5-8 N/A N/A N/A N/A N/A N/A3-5 N/A N/A N/A N/A N/A N/A2-3 N/A N/A N/A N/A N/A N/A1-2 N/A N/A N/A N/A N/A N/A1-2 N/A N/A N/A N/A N/A N/A
January 24, 2010
5-8 N/A N/A N/A N/A N/A N/A3-5 N/A N/A N/A N/A N/A N/A2-3 N/A N/A N/A N/A N/A N/A1-2 N/A N/A N/A N/A N/A N/A1-2 N/A N/A N/A N/A N/A N/A
Date Light Cardio Stretching N/A
Enter Date Below Time Time Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
January 4, 2010
5-8 N/A N/A3-5 N/A N/A2-3 N/A N/A1-2 N/A N/A1-2 N/A N/A
January 11, 2010
5-8 N/A N/A3-5 N/A N/A2-3 N/A N/A1-2 N/A N/A1-2 N/A N/A
January 18, 2010
5-8 N/A N/A3-5 N/A N/A2-3 N/A N/A1-2 N/A N/A1-2 N/A N/A
January 25, 2010
5-8 N/A N/A3-5 N/A N/A2-3 N/A N/A1-2 N/A N/A1-2 N/A N/A
Date Light Cardio Stretching N/A
Enter Date Below Time Time Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
January 5, 2010
5-8 N/A N/A3-5 N/A N/A2-3 N/A N/AN/A N/A N/AN/A N/A N/A
January 12, 2010
5-8 N/A N/A3-5 N/A N/A2-3 N/A N/AN/A N/A N/A
Military PressWarm Up Sets
(3-5 sets X see below)
Military Press(3 sets X 4-6 reps)
Dumbbell Shoulder Press
(2 sets X 4-6 reps)
Dumbbell Side Laterals(2 sets X 6 reps)
Bent Over Dumbbell Lateral Raises
(1 set X 6-8 reps)
Thursday - Back & BicepsDeadlifts
Warm Up Sets(3-5 sets X see below)
Deadlifts(2 sets X 4-6 reps)
Chin-Ups(2 sets X 4-6 reps)
Lat Pulldowns(2 sets X 4-6 reps)
Straight Bar Curls(2 sets X 4-6 reps)
Alternating Dumbbell Curls
(2 sets X 4-6 reps)
EZ Bar Curls(2 sets X 6 reps)
Friday - Abs, Calves & ForearmsAb Machine
Warm Up Sets(2-3 sets X see below)
Ab Machine Crunches(3 sets X 8-10 reps)
Weighted Leg Raises(2 sets X 12-15 reps)
Standing Calf Raises(3 sets X 6-8 reps)
Seated Calf Raises(3 sets X 6-8 reps)
Barbell Wrist Curls(2 sets X 8-10 reps)
Wrist Roller(2 sets X 8 reps)
January 12, 2010
N/A N/A N/A
January 19, 2010
5-8 N/A N/A3-5 N/A N/A2-3 N/A N/AN/A N/A N/AN/A N/A N/A
January 26, 2010
5-8 N/A N/A3-5 N/A N/A2-3 N/A N/AN/A N/A N/AN/A N/A N/A
Date Light Cardio Stretching
Enter Date Below Time Time Weight Reps Weight Reps
January 1, 2010
5-83-52-31-21-2
January 8, 2010
5-83-52-31-21-2
January 15, 2010
5-83-52-31-21-2
January 22, 2010
5-83-52-31-21-2
Date Light Cardio Stretching
Enter Date Below Time Time Weight Reps Weight Reps
January 2, 2010
5-83-52-31-21-2
January 9, 2010
5-83-52-31-2
Weeks 5-8 (MyWeightlifting.com's Max OT Variation)Monday - Back
Deadlifts Warm Up Sets
(3-5 sets X see below)
Deadlifts(2 sets X 4-6 reps)
Tuesday - Shoulders & TrapsMilitary PressWarm Up Sets
(3-5 sets X see below)
Military Press (2 sets X 4-6 reps)
January 9, 2010
1-2
January 16, 2010
5-83-52-31-21-2
January 23, 2010
5-83-52-31-21-2
Date Light Cardio Stretching
Enter Date Below Time Time Weight Reps Weight Reps
January 3, 2010
5-83-52-31-21-2
January 10, 2010
5-83-52-31-21-2
January 17, 2010
5-83-52-31-21-2
January 24, 2010
5-83-52-31-21-2
Date Light Cardio Stretching
Enter Date Below Time Time Weight Reps Weight Reps
January 4, 2010
5-83-52-31-21-2
January 11, 2010
5-83-52-31-2
Wednesday - Legs & CalvesSquats
Warm Up Sets(3-5 sets X see below)
Squats(2 sets X 4-6 reps)
Thursday - Chest & AbsBarbell Bench Press
Warm Up Sets(3-5 sets X see below)
Barbell Bench Press(3 sets X 4-6 reps)
January 11, 2010
1-2
January 18, 2010
5-83-52-31-21-2
January 25, 2010
5-83-52-31-21-2
Friday - Triceps, Biceps & Forearms
Date Light Cardio Stretching
Enter Date Below Time Time Weight Reps Weight Reps
January 5, 2010
5-83-52-31-21-2
January 12, 2010
5-83-52-31-21-2
January 19, 2010
5-83-52-31-21-2
January 26, 2010
5-83-52-31-21-2
Close Grip BenchWarm Up Sets
(3-5 sets X see below)
Close Grip Bench(2 sets X 4-6 reps)
N/A
Weight Reps Weight Reps Weight Reps Weight RepsN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/A
Weight Reps Weight Reps Weight Reps Weight Reps
Weeks 5-8 (MyWeightlifting.com's Max OT Variation)Monday - Back
Chin-Ups(2 sets X 4-6 reps)
Pendlay Rows (2 sets X 4-6 reps)
Lat Pull Downs (2 sets X 4-6 reps)
Tuesday - Shoulders & Traps
Arnold Press(2 sets X 4-6 reps)
Dumbbell Side Lateral Raises
(2 sets X 6 reps)
Upright Rows(2 sets X 6 reps)
Seated Dumbbell Shrugs
(3 sets X 4-6 reps)
Weight Reps Weight Reps Weight Reps Weight Reps
Weight Reps Weight Reps Weight Reps Weight Reps
Wednesday - Legs & Calves
Lunges(2 sets X 4-6 reps)
Stiff Legged Deadlift (2 sets X 4-6 reps)
Single Leg Split Squats(2 sets X 6 reps)
Seated Calf Raise (3 sets X 6-8 reps)
Thursday - Chest & Abs
Dumbbell Incline Press(3 sets x 4-6 reps)
Dumbbell Pullovers(2 sets X 6 reps)
Weighted Hanging Leg Raises
(2 sets X 8-10 reps)
Weighted Decline Ab Crunches
(2 sets X 12-15 reps)
Friday - Triceps, Biceps & Forearms
Weight Reps Weight Reps Weight Reps Weight Reps
Seated Overhead Triceps Extensions(2 sets X 4-6 reps)
Triceps Press Downs(2 sets X 6 reps)
Straight Bar Curls(3 sets X 4-6 reps)
Reverse Grip EZ Bar (Bicep) Curls
(3 sets X 6-8 reps)
N/A N/A
Weight Reps Weight RepsN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/A
N/A N/A
Weight Reps Weight RepsN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/A
N/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/A
N/A
Weight Reps Weight RepsN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/A
N/A N/A
Weight Reps Weight RepsN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/A
Standing Calf Raise(3 sets X 6-8 reps)
N/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/A
Friday - Triceps, Biceps & Forearms
N/A
Weight Reps Weight RepsN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/AN/A N/A
Plate Pinches(2 sets X 8-10 reps)
Date Light Cardio Stretching
Enter Date Below Time Time Weight Reps Weight
January 1, 2010
5-83-52-31-21-2
January 8, 2010
5-83-52-31-21-2
January 15, 2010
5-83-52-31-21-2
January 22, 2010
5-83-52-31-21-2
Date Light Cardio Stretching
Enter Date Below Time Time Weight Reps Weight
January 2, 2010
5-83-52-31-21-2
January 9, 2010
5-83-52-31-21-2
January 16, 2010
5-83-52-3
Weeks 9-12 (MyWeightlifting.com's Max OT Variation)Monday - Shoulders & Abs
Military PressWarm Up Sets
(3-5 sets X see below)
Military Press(2 sets X 4-6 reps)
Tuesday - Back, Traps & ForearmsBent Over RowsWarm Up Sets
(3-5 sets X see below)
Bent Over Rows(2 sets X 4-6 reps)
NOTE: Be sure to take one full week off before beginning weeks 9-12.
January 16, 20101-21-2
January 23, 2010
5-83-52-31-21-2
Date Light Cardio Stretching
Enter Date Below Time Time Weight Reps Weight
January 3, 2010
5-83-52-31-21-2
January 10, 2010
5-83-52-31-21-2
January 17, 2010
5-83-52-31-21-2
January 24, 2010
5-83-52-31-21-2
Date Light Cardio Stretching
Enter Date Below Time Time Weight Reps Weight
January 4, 2010
5-83-52-31-21-2
January 11, 2010
5-83-52-31-21-2
January 18, 2010
5-83-52-31-21-2
January 25, 2010
5-83-5
Wednesday - ChestBarbell Bench Press
Warm Up Sets(3-5 sets X see below)
Barbell Bench Press(3 sets X 4-6 reps)
Thursday - Legs & CalvesFront Squats
Warm Up Sets(3-5 sets X see below)
Front Squats(3 sets X 4-6 reps)
January 25, 2010 2-31-21-2
Date Light Cardio Stretching
Enter Date Below Time Time Weight Reps Weight
January 5, 2010
5-83-52-3N/AN/A
January 12, 2010
5-83-52-3N/AN/A
January 19, 2010
5-83-52-3N/AN/A
January 26, 2010
5-83-52-3N/AN/A
Friday - Biceps & TricepsHammer CurlsWarm Up Sets
(2-3 sets X see below)
Hammer Curls(2 sets X 4-6 reps)
Reps Weight Reps Weight Reps Weight Reps Weight
Reps Weight Reps Weight Reps Weight Reps Weight
Weeks 9-12 (MyWeightlifting.com's Max OT Variation)Monday - Shoulders & Abs
Military Press(2 sets X 4-6 reps)
Dumbbell Shoulder Press
(2 sets X 4-6 reps)
Dumbbell Side Lateral Raises
(2 sets X 6 reps)
Bent Over Dumbbell Side Lateral Raises(2 sets X 6-8 reps)
Weighted Decline Crunches
(2 sets X 8-10 reps)
Tuesday - Back, Traps & Forearms
Bent Over Rows(2 sets X 4-6 reps)
Cable Pulldowns(2 sets X 4-6 reps)
Good Mornings(2 sets X 4-6 reps)
Seated Cable Rows(1 sets X 4-6 reps)
Hex Bar (Or Barbell) Shrugs
(2 set X 4-6 reps)
N/A N/A
Reps Weight Reps Weight Reps Weight Reps WeightN/A N/A N/AN/A N/A N/AN/A N/A N/AN/A N/A N/AN/A N/A N/AN/A N/A N/AN/A N/A N/AN/A N/A N/AN/A N/A N/AN/A N/A N/AN/A N/A N/AN/A N/A N/AN/A N/A N/AN/A N/A N/AN/A N/A N/AN/A N/A N/AN/A N/A N/AN/A N/A N/AN/A N/A N/AN/A N/A N/A
Reps Weight Reps Weight Reps Weight Reps Weight
Wednesday - Chest
Barbell Bench Press(3 sets X 4-6 reps)
Barbell Incline Bench Press
(3 sets X 4-6 reps)
Weighted Dips(2 sets X 4-6 reps)
Thursday - Legs & Calves
Front Squats(3 sets X 4-6 reps)
Leg Press(2 sets X 4-6 reps)
Stiff Legged Deadlifts(2 sets X 6 reps)
Standing Calf Raises(3 sets X 6-8 reps)
1-Legged Smith Machine Calf Raises
(2 sets X 6-8 reps)
Reps Weight Reps Weight Reps Weight Reps Weight
Friday - Biceps & Triceps
Hammer Curls(2 sets X 4-6 reps)
EZ Bar Curls(2 sets X 4-6 reps)
Bench Dips(2 sets X 4-6 reps)
Seated Overhead Dumbbell Press
(2 sets X 6-8 reps)
Cabel Triceps Press Downs
(2 sets X 6 reps)
Reps Weight Reps Weight RepsN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/A
Reps Weight Reps Weight RepsN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/A
Weighted Decline Crunches
(2 sets X 8-10 reps)
Weighted Leg Raises(2 sets X 12-15 reps)
Cable Crunches(1 sets X 8-10 reps)
Hex Bar (Or Barbell) Shrugs
(2 set X 4-6 reps)
Farmer Walks(3 sets X 20 seconds)
Barbell Wrist Curls(2 sets X 6-8 Reps)
N/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/A
N/A N/A N/A
Reps Weight Reps Weight RepsN/A N/A N/A N/A N/AN/A N/A N/A N/A N/AN/A N/A N/A N/A N/AN/A N/A N/A N/A N/AN/A N/A N/A N/A N/AN/A N/A N/A N/A N/AN/A N/A N/A N/A N/AN/A N/A N/A N/A N/AN/A N/A N/A N/A N/AN/A N/A N/A N/A N/AN/A N/A N/A N/A N/AN/A N/A N/A N/A N/AN/A N/A N/A N/A N/AN/A N/A N/A N/A N/AN/A N/A N/A N/A N/AN/A N/A N/A N/A N/AN/A N/A N/A N/A N/AN/A N/A N/A N/A N/AN/A N/A N/A N/A N/AN/A N/A N/A N/A N/A
N/A N/A
Reps Weight Reps Weight RepsN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/A
1-Legged Smith Machine Calf Raises
(2 sets X 6-8 reps)
N/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/A
N/A N/A
Reps Weight Reps Weight RepsN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/AN/A N/A N/A N/A
Cabel Triceps Press Downs
(2 sets X 6 reps)