Page 1 of 10 123 ... LastLast
Results 1 to 15 of 140
  1. #1
    OLYMPIAN Puma's Avatar
    Join Date
    Sep 2009
    Location
    Long Island, NY
    Posts
    1,011
    Rep Power
    1113115

    Default 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

  2. #2
    Managing Dir., Rx Muscle Forums Curt James's Avatar
    Join Date
    Feb 2009
    Location
    Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
    Posts
    50,069
    Rep Power
    2149335

    Default

    Good deal. Thanks for starting this journal, Puma!

  3. #3
    OLYMPIAN Puma's Avatar
    Join Date
    Sep 2009
    Location
    Long Island, NY
    Posts
    1,011
    Rep Power
    1113115

    Default

    Quote Originally Posted by Curt James View Post
    Good deal. Thanks for starting this journal, Puma!
    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).

  4. #4
    OLYMPIAN Puma's Avatar
    Join Date
    Sep 2009
    Location
    Long Island, NY
    Posts
    1,011
    Rep Power
    1113115

    Default

    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.

  5. #5
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,644
    Rep Power
    2148003

    Default

    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

  6. #6
    OLYMPIAN Puma's Avatar
    Join Date
    Sep 2009
    Location
    Long Island, NY
    Posts
    1,011
    Rep Power
    1113115

    Default

    Quote Originally Posted by Sunnyday View Post
    Yeah! Puma started a journal! I'm in!
    Thanks, Sunnyday! Hoping it proves interesting enough

  7. #7
    OLYMPIAN Puma's Avatar
    Join Date
    Sep 2009
    Location
    Long Island, NY
    Posts
    1,011
    Rep Power
    1113115

    Default

    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!

  8. #8
    OLYMPIAN Puma's Avatar
    Join Date
    Sep 2009
    Location
    Long Island, NY
    Posts
    1,011
    Rep Power
    1113115

    Default

    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

  9. #9
    OLYMPIAN Puma's Avatar
    Join Date
    Sep 2009
    Location
    Long Island, NY
    Posts
    1,011
    Rep Power
    1113115

    Default

    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.

  10. #10
    OLYMPIAN Puma's Avatar
    Join Date
    Sep 2009
    Location
    Long Island, NY
    Posts
    1,011
    Rep Power
    1113115

    Default

    Tuesday Late Night

    1 hour elliptical. Read out says 500 calories but who really knows (didn't enter my weight or anything).

  11. #11
    OLYMPIAN Puma's Avatar
    Join Date
    Sep 2009
    Location
    Long Island, NY
    Posts
    1,011
    Rep Power
    1113115

    Default

    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.

  12. #12
    OLYMPIAN Puma's Avatar
    Join Date
    Sep 2009
    Location
    Long Island, NY
    Posts
    1,011
    Rep Power
    1113115

    Default

    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 off
    Last edited by Puma; 09-10-2015 at 06:51 PM.

  13. #13
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,644
    Rep Power
    2148003

    Default

    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

  14. #14
    MUSCLEHEAD DBowden's Avatar
    Join Date
    Feb 2009
    Posts
    677
    Rep Power
    2147689

    Default

    Subbed.

  15. #15
    OLYMPIAN Puma's Avatar
    Join Date
    Sep 2009
    Location
    Long Island, NY
    Posts
    1,011
    Rep Power
    1113115

    Default

    Quote Originally Posted by Sunnyday View Post
    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?
    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.

    Quote Originally Posted by DBowden View Post
    Subbed.
    Much appreciated. Had done the same on yours after reading through it the other day

Page 1 of 10 123 ... LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

X vBulletin 4.2.3 Debug Information

  • Page Generation 0.30679 seconds
  • Memory Usage 7,365KB
  • Queries Executed 26 (?)
More Information
Template Usage (43):
  • (1)SHOWTHREAD
  • (1)ad_footer_end
  • (1)ad_footer_start
  • (1)ad_global_above_footer
  • (1)ad_global_below_navbar
  • (1)ad_global_header1
  • (1)ad_global_header2
  • (1)ad_navbar_below
  • (1)ad_showthread_firstpost_sig
  • (1)ad_showthread_firstpost_start
  • (1)ad_thread_first_post_content
  • (1)ad_thread_last_post_content
  • (4)bbcode_quote
  • (4)block_html
  • (1)block_threads
  • (1)facebook_footer
  • (1)facebook_header
  • (1)facebook_likebutton
  • (1)facebook_opengraph
  • (1)footer
  • (1)forumjump
  • (1)forumrules
  • (1)gobutton
  • (1)header
  • (1)headinclude
  • (1)headinclude_bottom
  • (15)memberaction_dropdown
  • (1)navbar
  • (4)navbar_link
  • (1)navbar_noticebit
  • (1)navbar_tabs
  • (3)option
  • (1)pagenav
  • (1)pagenav_curpage
  • (2)pagenav_pagelink
  • (15)postbit_legacy
  • (15)postbit_onlinestatus
  • (15)postbit_wrapper
  • (3)showthread_bookmarksite
  • (1)sidebarext_temp
  • (1)spacer_close
  • (1)spacer_open
  • (1)tagbit_wrapper 

Phrase Groups Available (6):
  • global
  • inlinemod
  • postbit
  • posting
  • reputationlevel
  • showthread
Included Files (37):
  • ./showthread.php
  • ./global.php
  • ./includes/class_bootstrap.php
  • ./includes/init.php
  • ./includes/class_core.php
  • ./includes/config.php
  • ./includes/functions.php
  • ./includes/functions_navigation.php
  • ./includes/class_friendly_url.php
  • ./includes/class_hook.php
  • ./includes/class_bootstrap_framework.php
  • ./vb/vb.php
  • ./vb/phrase.php
  • ./includes/class_facebook.php
  • ./includes/facebook/facebook.php
  • ./includes/facebook/base_facebook.php
  • ./includes/functions_facebook.php
  • ./includes/functions_bigthree.php
  • ./includes/class_postbit.php
  • ./includes/class_bbcode.php
  • ./includes/functions_reputation.php
  • ./includes/class_block.php
  • ./includes/block/html.php
  • ./vb/context.php
  • ./vb/cache.php
  • ./vb/cache/db.php
  • ./vb/cache/observer/db.php
  • ./vb/cache/observer.php
  • ./includes/functions_notice.php
  • ./includes/block/threads.php
  • ./packages/vbattach/attach.php
  • ./vb/types.php
  • ./packages/skimlinks/hooks/postbit_display_complete.php
  • ./packages/skimlinks/hooks/showthread_complete.php
  • ./mobiquo/smartbanner.php
  • ./mobiquo/include/classTTConnection.php
  • ./mobiquo/smartbanner/head.inc.php 

Hooks Called (78):
  • init_startup
  • database_pre_fetch_array
  • database_post_fetch_array
  • friendlyurl_resolve_class
  • global_bootstrap_init_start
  • global_bootstrap_init_complete
  • cache_permissions
  • fetch_threadinfo_query
  • fetch_threadinfo
  • fetch_foruminfo
  • load_show_variables
  • load_forum_show_variables
  • global_state_check
  • global_bootstrap_complete
  • global_start
  • style_fetch
  • global_setup_complete
  • showthread_start
  • cache_templates
  • cache_templates_process
  • template_register_var
  • template_render_output
  • fetch_template_start
  • fetch_template_complete
  • friendlyurl_clean_fragment
  • friendlyurl_geturl
  • fb_canonical_url
  • fb_opengraph_array
  • parse_templates
  • fetch_musername
  • notices_check_start
  • notices_noticebit
  • process_templates_complete
  • showthread_getinfo
  • strip_bbcode
  • forumjump
  • friendlyurl_redirect_canonical
  • showthread_post_start
  • showthread_query_postids
  • fetch_postattach_query
  • showthread_query
  • bbcode_fetch_tags
  • bbcode_create
  • showthread_postbit_create
  • postbit_factory
  • postbit_display_start
  • reputation_power
  • reputation_image
  • postbit_imicons
  • bbcode_parse_start
  • bbcode_parse_complete_precache
  • bbcode_parse_complete
  • postbit_display_complete
  • memberaction_dropdown
  • bbcode_img_match
  • pagenav_page
  • pagenav_complete
  • tag_fetchbit_complete
  • forumrules
  • showthread_bookmarkbit
  • navbits
  • navbits_complete
  • build_navigation_data
  • build_navigation_array
  • check_navigation_permission
  • process_navigation_links_start
  • process_navigation_links_complete
  • set_navigation_menu_element
  • build_navigation_menudata
  • build_navigation_listdata
  • build_navigation_list
  • set_navigation_tab_main
  • set_navigation_tab_fallback
  • navigation_tab_complete
  • fb_publish_checkbox
  • fb_like_button
  • showthread_complete
  • page_templates