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09-05-2015, 02:37 AM #1
Natural Pro trying Mike O'Hearn's Power Bodybuilding
Been a while since I did a training journal but figured I'd try to keep track of this. Oh yeah, about me. 48 years old 6'1.5" and currently 264 lbs, lifetime natural (the real type... no GH, prescription aids and although pro-hormones were legal at one point, I just never tried them). Not being judgy... just giving a frame of reference to let people know I was not just some drug test beater posing as a natural). Will be trying to drop some bodyfat and add some new development with this program.
Had to handle less weight on squat trying to replicate Mike's form. I'm quad dominant and his style brings in lots of hams and glutes.
Squat: 135x10, 185x10, 225x12, 275x3, 315x3, 365x3, 365x3, 365x3, 365x3, 365x3
Leg Press 8 plates(total) x10, 10x10, 12x10, 12x10, 14x10
Leg Curl 80x8, 120x8, 120x7.5
Those are Mike's prescribed number of sets and reps.
Squat has bar very low (see photo... you can faintly see my normal bar spot in the center of my back above the new mark), wide stance, sit back into it.
Leg Press I had the heels on upper corners of platform and brought thighs all the way down to sides of the torso.
IMG_2816 copy.jpg
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09-05-2015, 06:02 AM #2
- Join Date
- Feb 2009
- Location
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Posts
- 50,065
- Rep Power
- 2149336
Good deal. Thanks for starting this journal, Puma!
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09-05-2015, 05:51 PM #3
Thanks, Curt. Didn't know if this should go in "Natural Bodybuilding", "Training Journals", or "Masters" so I kinda flipped a coin on that (I know, not logical... if the coin would have landed standing straight up, I'd admit I'm old and put it in "Masters" I guess, lol).
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09-05-2015, 06:50 PM #4
Don't think I'll be posting diet everyday but yesterday was a somewhat typical non cheat day:
4pm: 1 cup egg whites, 4 tbsp grits, crystal light ice tea, 1 lipolyze
6:30pm: I scoop Iron Whey, 1 tbsp all natural peanut butter, 1 Fiber 1 English Muffin with butter, crystal light ice tea, 1 lipolyze
8:00pm: 1 Fiber 1 English Muffin with butter, crystal light ice tea, 1 lipolyze
11:30pm: Post JYM
12:02am: 1 2/3 scoops of Isolyze (Cinnamon Donut)
1:45am: 9 oz chicken, 2/3 cup jasmine rice, mixed vegetables, crystal light ice tea, 1 lipolyze
5am: First meal minus the lipolyze
Iron Whey is not my usual brand. Got it on a deal and just trying to finish it. Usually have 1.5 cans of tuna, lowfat mayo, in low carb wrap rather than Fiber 1 english muffins but was not in the mood so had that and iron whey.
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09-05-2015, 07:10 PM #5
Yeah! Puma started a journal! I'm in!
2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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09-06-2015, 12:13 AM #6
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09-06-2015, 12:49 AM #7
CHEST DAY
I have been doing chest paired with triceps for my entire 31 years of serious lifting so this was definitely odd for me (I'm guessing "arm day" will prove even odder). Actually the whole program is odd for me changing my form, rep and sets scheme, rest times, ect. Thinking the change will do me good though. Chest has always been a pretty good body part for me as you can see in my current avatar but as the saying goes..."there's always room for improvement".
Bench Press 135x10, 185x10, 225x10, 275x5, 275x5, 275x5, 275x5, 275x5, 275x4, (I might have done an extra set of 275x5. I'm so used to counting sets by progressing the weight each set that I lost track).
Incline Bench: 135x10, 185x10, 225x5, 225x3
Pec Dec: 190x10, 210x10, 230x5
Shoulder felt like it was going to drop off after this. Old shoulder injury came into play on the bench and continued into inclines (which I normally do in a smith machine but did free weight, in the spirit of the program, which I haven't tried in over 25 years). No spot so by the time I got to the last set of inclines, getting it off the rack was difficult. Besides all that, great pump in the chest!
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09-08-2015, 04:20 AM #8
Sunday Afternoon
CALVES & SHOULDERS
Calf Presses 14 plates x 50, 14x50-12x25-10x25
Donkey Calf machine 280x30, stack x30, stack x30
Seated Calf 3 plates x50, 4 plates x50- 3 plates x25- 2platesx25- bent calf press 8 plates x20
Standing Military Press 45x20, 95x10, 135x6, 155x6, 155x6, 155x6
Laterals 25x10, 35x10, 45x10, 45x10
Upright Row/ Press Outs: 20x10, 25x10, 30x10
Reverse Flyes 190x10, 210x10, 230x10
Shrug Station: 4 plates (total)x10, 6x10, 8 x10, 10x10, 12x8
Sunday Night
CARDIO & ABS
30 min elliptical
Seated Crunches 50, 50
Hanging Leg Raise 20, 20
Ab Wheel 15, 15
Side Bends 2 sets of 50 each side
Dumbell Stiff Legged Bows: 30x50, 40x50, 50x30
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09-08-2015, 05:37 PM #9
Monday Late Night
ARMS
Cheat Barbell Curls : (warm up 45x10 no ss) 75x10, 95x10, 115x6, 115x6, 115x6
supersetted with DB Hammer Curls: 25x10, 35x10, 45x10, 45x10, 45x10
Incline DB Curls: 25x15, 35x7, 30x12
21's on Preacher Curl Machine: 50x21, 70x21, 70x21
Smith Machine Close Grips: 135x10, 225x10, 225x10, 225x10
DB Skullcrushers: 30x10, 40x10, 50x10
Rope Pushdowns: 90x15, 90x15, 90x15, 90x15
Odd workout as I have done push/ pull (chest and tris/ back and bis) since I began. Tried an arm day a while back but didn't care for it. Again, committed to giving the program a real try and believing the change will do me good.
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09-09-2015, 06:29 AM #10
Tuesday Late Night
1 hour elliptical. Read out says 500 calories but who really knows (didn't enter my weight or anything).
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09-10-2015, 01:10 AM #11
Wednesday Late Night
BACK
Deadlift Warm Up: 135x10, 185x10, 225x8, 315x3
Deadlifts: 405x2, 405x2, 425x2, 405x2 (found myself using bad form and using lower back on the first rep. Kind of like I straightened my legs and did a good-morning. I usually take the bar off a squat rack stepping back doing my set and step forward to re-rack it. I know that seems like extra work but my lower back was shot so I switched to this for remaining sets) 405x2, 405x2, 405x2
T-Bar Row: 2px10, 3px10, 4px10, 4px8, 4px7
Pulldowns: 160x8, 180x8, 200x8, 220x8
What a depressing workout. 1 hour of deadlifting (O'Hearn says to "wait train" and take 2-5 minutes between sets). Numbers are waaay down from another journal I had a while back:
03/19/10
Deadllift
135 x 15
185 x 15
225 x 15
275 x 15
315 x 15
405 x 15 (PR)
I am not a regular deadlifter but I had been doing it at the end of every other leg day after leg extensions, squats and leg presses recently and I have been getting: 135x10, 185x10, 225x10, 275x10, 315 x 10-15
I usually do back and bis in about an hours and this was about 1 hour 25 minutes.
Not sure where the deadlift form was going wrong. Watched O'Hearn vdeo this afternoon and started with toes under bar and tried sitting back and keeping chest up but pulling off the floor was still destroying my lower back which, admittedly, I do have some previous issues with. Will have to decide if I should try to return to starting on the floor again in the future.
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09-10-2015, 06:48 PM #12
Should probably record a baseline of before I started the program basically training was like this:
DAY 1 BACK
Widegrip Pull-Ups
10
8
14
T-Bar Row (wide grip)
2platesX10
3platesX8
3platesX8
4platesX8
Widegrip Pulldown
160X10
180X10
200X10
220X8+ 2 partials
Reverse Grip Pulldown
180X10
200X9
220X8
Seated Rows
190X10
230x10
270x8
21's (counting curling bar as 25 but who knows)
45
75
75
DB Supinating Curl
30X10
35X10
40X8
Bentover Cable Curls
80X10
90X10
100X9
Cable Forearm Curls
50X50 low
50x50 mid
50x50 high
DAY 2 LEGS
Leg Extension
150 x 20
170 x 20
190 x 20
Squats
135 x 15
185 x 15
225 x 15
275 x 15
315 x 15
Leg Press
8 plates (total... not each side) x 20
12 plates x 20
16 plates x 20
Leg Curls
70 x 12
90 x 10
110 x 10
140 x 6
Stiff Legged/ Romanian Deadlifts
185 x 15
225x 15
275 x 15
315 x 15
DAY 3 CHEST
Bench Press
135X10
185X10
225X8
225X8
275X6
Smith Machine Incline (counting bar as 45 lbs)
185X10
225X10
275X4
Pec Deck Flye Machine
190X10
210X8
230X8
Hammer Bench
2 plates plus a quarter per sideX10
3 plates X 10
3 plates plus a quarter X8
Dips
20
15
10
Hammer Dip Pushdown
2plates+a quarter (each side)X10
3platesX10
3plates+a quarterX8
Tricep Rope Pushdown
80X15
100X10
120X5, 100x4, 80x5 (drop set)
Overhead Rope Tricep Extension
stackX10
stack + 25 X10
stack + 25X8, stackX6(drop set)
DAY 4 CALVES (slower, full range of motion day which alternates with a heavier bouncier rep day) & SHOULDERS
Calf Press on Leg Press
5plate (per side)4X 15
Donkey Calf Machine
300X15
380X15
380X15
Seated Calf Raise
2 plates(total) 4X15
Laterals
25x10,30X10,35X10 (ascending set)
25x10,30X10,35X10 (ascending set)
Standing Behind the Neck Press
95X10
115X10
135X8
155X6
Bent Over Dumbell Laterals/ Ronnie Laterals Superset
40X10+10
50X10+10
60X10+10
Reverse Upright Row
95x10
135X10
225x8 + 10 reverse shrugs tri-setted with Barbell Shrug 225 X 10
315x10
405x10
Used to be 4 days on one day off with this program, then work necessitated 4 days on 4 days off (1 hour low intensity cardio each day off), and most recently this program was 4 on / 1 off / 2 on / 1 offLast edited by Puma; 09-10-2015 at 06:51 PM.
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09-10-2015, 08:06 PM #13
Still fixated on the 415 deads for 15. Congrats on the PR!
I found with deads I can't pull conventional without my low back giving me issues. Have you tried pulling sumo?2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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09-10-2015, 09:24 PM #14
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09-11-2015, 12:35 AM #15
The 415x15 was actually a 2010 entry from another journal. Above that was my rather dismal workout from yesterday. I apparently lost a LOT on my deads by not doing them regularly. I had tried sumo a couple times and thanks for mentioning them as I'll have to give them a shot to see if they feel any better for me with my current low back issues.
Much appreciated. Had done the same on yours after reading through it the other day
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