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Maximilian Öllerer
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- Asperhofen
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Maximilian Öllerer's Discussions
Maximilian Öllerer's Page
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Latest Activity
Another new Routine i'm trying right now:Day1: Lower Body Power (5*5 System)Day2: Upper Body Power (5*5 System)Day3: Legs HypertrophyDay4: Chest, Back HypertrophyDay5: Shoulders, Arms HypertrophyIf you have questions, feel free to ask.
Hy everybody!I don´t want to say/write too much. So, heres my new Routine:Day 1High Pulls/Power Cleans, 3-5 Sets * 3, same weightBarbell Row 5 * 5 same weightPullup 5-7 * max. (min. 5 Reps)Reverse Grip Pullup 4-6 * 8-6Day2Barbell Back Squat 5 * 5 sa…
Hy everybody!I don´t want to say/write too much. So, heres my new Routine:Day 1High Pulls/Power Cleans, 3-5 Sets * 3, same weightBarbell Row 5 * 5 same weightDumbell Row 4-6 * 8-6Pullup 5-7 * 10-5Day2Barbell Back Squat 5 * 5 same weightSuperset Leg…
Mario,
As always is spot on with his answer, i think paying paticular attention to develping your body overall is the key tough to avoid inbalances with your body and possible injuries in the future.
Hey Guys,
first i want to thank you for your comments. @Mario: My current goal is to pack on more mass on my delts and upper pecs. Its really hard for me to target my upper pecs. My shoulder also get pumped very fast when i'm training them and i fe…
Things are looking good so far in your approach, make sure you are taking in enough protein at least 1g per lb of body weight.
Also try changing the routine arround, every once in a while.
My Stats
Height: 5'7" (1,70 m)
Weight: 154 lbs (70 kg)
I'm seriously training for 1,5 years. My starting weight was 119 lbs (54 kg) after a very bad fat loss diet.
My current daily calories are about 2800. My current training schedule is
Day 1:…
Profile Information
- GENERAL GOAL
- Build muscle
- SPECIFIC SHORT TERM GOAL (LESS THAN 3 MONTHS)
- bigger shoulders, upper pecs, lats
- SPECIFIC LONG TERM GOAL (1 YEAR OR MORE)
- build as much muscle as possible without getting fat
- FAVORITE EXERCISE
- Squat, Deadlift
- FAVORITE SUPPLEMENT
- NO Boosters
- FAVORITE PRO BODYBUILDER/ATHLETE
- Dave Draper, Franco Columbu, Kevin Levrone, lee priest
Maximilian Öllerer's Blog
New Routine
Another new Routine i'm trying right now:
Day1: Lower Body Power (5*5 System)
Day2: Upper Body Power (5*5 System)
Day3: Legs Hypertrophy
Day4: Chest, Back Hypertrophy
Day5: Shoulders, Arms Hypertrophy
If you have questions, feel free to ask.
Day1: Lower Body Power (5*5 System)
Day2: Upper Body Power (5*5 System)
Day3: Legs Hypertrophy
Day4: Chest, Back Hypertrophy
Day5: Shoulders, Arms Hypertrophy
If you have questions, feel free to ask.
Posted on July 19, 2010 at 4:53am —
Chest, Shoulders, Arms - 03.05.2010
Weights are in Kilograms !
1. Bench Press, light (Weights including Bar)
50 * 8
60 * 7
65 * 6
50 * 25
2. Barbell Standing Overhead Press (Weights including Bar)
40 * 7
45 * 5
50 * 3
50 * 5
50 * 5
50 * 5
50 * 5
50 * 5
3. Dumbbell Side Laterals supersetted with Dumbell Incline Press
10 * 15 / 22,5 * 8
12,5 * 8 / 25 * 7
15 * 6 / 25 * 7
4. Standing EZ French Curl supersetted with Narrow Gri… Continue
1. Bench Press, light (Weights including Bar)
50 * 8
60 * 7
65 * 6
50 * 25
2. Barbell Standing Overhead Press (Weights including Bar)
40 * 7
45 * 5
50 * 3
50 * 5
50 * 5
50 * 5
50 * 5
50 * 5
3. Dumbbell Side Laterals supersetted with Dumbell Incline Press
10 * 15 / 22,5 * 8
12,5 * 8 / 25 * 7
15 * 6 / 25 * 7
4. Standing EZ French Curl supersetted with Narrow Gri… Continue
Posted on May 4, 2010 at 3:04am —
Back and Legs - 02.05.2010
Hey Guys! My training from yesterday:
1. Power Clean (for Warmup)
2. Pullups
90 * 10 (Pulldowns)
BW * 3
+ 22 * 3
+ 33 * 1
+ 33 * 3
BW * 6
BW * 5
BW * 4
3. Deadlift
154 * 7
198 * 5
220 * 3
242 * 5
242 * 3
4. Dumbell Rows
55 * 8
60,5 * 8
66 * 8
71,5 * 8
77 * 8
82,5 * 8
93,5 * 6
99 * 6
5. Front Squat (Fast, not to full extension, just the lower and middle… Continue
1. Power Clean (for Warmup)
2. Pullups
90 * 10 (Pulldowns)
BW * 3
+ 22 * 3
+ 33 * 1
+ 33 * 3
BW * 6
BW * 5
BW * 4
3. Deadlift
154 * 7
198 * 5
220 * 3
242 * 5
242 * 3
4. Dumbell Rows
55 * 8
60,5 * 8
66 * 8
71,5 * 8
77 * 8
82,5 * 8
93,5 * 6
99 * 6
5. Front Squat (Fast, not to full extension, just the lower and middle… Continue
Posted on May 3, 2010 at 10:10am —
My Training
Hy everybody!
I don´t want to say/write too much. So, heres my new Routine:
Day 1
High Pulls/Power Cleans, 3-5 Sets * 3, same weight
Barbell Row 5 * 5 same weight
Pullup 5-7 * max. (min. 5 Reps)
Reverse Grip Pullup 4-6 * 8-6
Day2
Barbell Back Squat 5 * 5 same weight
Superset Leg Extensions/Leg Press 4 * 10-7/5
Romanian DL 3-5 *1 5-8
Calf Raises 4-6 * 10-15
Crunches 4-6 * 30-10
Day3
Barbell Bench Press 5 * 5 same weight… Continue
I don´t want to say/write too much. So, heres my new Routine:
Day 1
High Pulls/Power Cleans, 3-5 Sets * 3, same weight
Barbell Row 5 * 5 same weight
Pullup 5-7 * max. (min. 5 Reps)
Reverse Grip Pullup 4-6 * 8-6
Day2
Barbell Back Squat 5 * 5 same weight
Superset Leg Extensions/Leg Press 4 * 10-7/5
Romanian DL 3-5 *1 5-8
Calf Raises 4-6 * 10-15
Crunches 4-6 * 30-10
Day3
Barbell Bench Press 5 * 5 same weight… Continue
Posted on April 30, 2010 at 9:00am —
Comment Wall (1 comment)
- At 9:42am on March 3, 2010,
Mario Fanzolato said…
- Hi Maximilian. Glad to have you as part of the network. If you have any questions/comments about the site, don't hesitate to let me know. The forum is a great place to ask/answer questions concerning all aspects of bodybuilding, fitness, health, & wellness. Also, if you want to keep up to date on new additions to NaturalMuscleMass.net, my blog is the place for that.
PS: Although there is absolutely no obligation on your part, it would be greatly appreciated if you could let some of your friends know about our community (perhaps through your other online social networks).
© 2010 Created by Mario Fanzolato.
