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09-Jun-04, 11:04 PM
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#121
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Registered User
Join Date: Jun 2004
Location: Dallas
Age: 46
Posts: 15
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Hey, no problem. I get motivated any time I read about someone accomplishing a specific goal or milestone. When you popped down below 300 I was stoked for you! In my case, I'm back hitting it hard again after a long layoff. Took up mountain biking and dropped the weights for a while, which was good for the lungs and legs, but killed my upper body size/strength and pushed me down well below 200lbs - too small for my height! Just got back into it in May and I'm beginning to see some results. From what I read, Max OT seems to be the popular method these days. Would you say you are develping some decent muscle growth along with your strength gains?
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10-Jun-04, 12:28 AM
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#122
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Jack Frost
Join Date: Feb 2004
Age: 24
Posts: 1,141
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Max OT seems to be a pretty decent routine for both strength and hypertrophy, I know that HST is a very good program for strength and hypertrophy, atleast it was for me. However I've seen very good results doing a kind of mix between westside and bodybuilding routines w/ pl tendencies, if you've been lifting for 6 months or so, or atleast had some experience in the past, I'd say that a routine other than Max OT would be best for reaching the big PR's
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10-Jun-04, 08:37 AM
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#123
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,368
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i have been watching Jgriff's method of weightlifting and unless he is lying (and i dont think he is) about his lifts, he has made some incredible personal records in the last couple months. I remember him griping about being able to get 405 for one, and now he can probably do that for 6 and his max deadlift is getting up near 500!. Great for him.
As far as MAX OT is concerned, I have been having great results on is so far. This is about my 11th week into the program and I have gained alot of strength, and a little size. BUT, i am not eating a bulking diet. I am cutting. For me to be cutting, and getting the gains I have been with MAX OT is very very good. However, my body is built for heavy lifting and muscle mass, and that could be another big reason I am getting the results.
If your 190lb frame at 6'4 is built for muscle, then you should have great results on mAX OT. I also like Jgriff's way of lifting. You can compare them. Whatever you do though, stick with one or the other for at least 6 months, follow the program to a T, and dont slack off. Put all of your effort into whatever you do and you will definitely get where you want to be!
If you are skinny and are trying to add tons of muscle Dano, then EAT EAT EAT and weightlift like a madman. You will add muscle, wheather you do something like Jgriff or Max Ot.
__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
Last edited by Firehawk; 10-Jun-04 at 08:39 AM.
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10-Jun-04, 10:37 AM
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#124
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Registered User
Join Date: Jun 2004
Location: Dallas
Age: 46
Posts: 15
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Thanks Jgriff and Firehawk for your feedback. I've been into lifting for many years, but not for muscle mass, just for conditioning and tone (high reps, endurance exercises, etc.). I'm a bit older than you Firehawk (42 in 10 days!), but I've been able to put on some decent size in the past - when I eat right - and I'm definitely motivated. I've been competitive all my life. Competing in triathalon's, swam competitively for a dozen years, etc. My biggest weakness is leg strength/size, which I changed a bit by getting into mountain biking, BUT, I found that I lost a lot of my upper body size/strength, which wasn't desirable. Kept lifting during the riding days, but never with heavy weights. 500lb deadlift?!? @#!@! I would literally be DEAD!!! Good job Jgriff! SO, low reps with heavy weights is very foreign to me and it's a change from what I'm used to. Not that I'm opposed to it! My first goal is to add some mass and get up to 200 to 205lbs, but preferably without putting much bf on - currently 14%. I've cut my cardio down a lot from what it used to be because I just burn the weight off. Riding twice per week now and lifting 4 days. Total rest day on Sunday.
Jgriff, can I find an example of your weightlifing methods here? It looks like you have your own journal? Unfortunately, I'm not up on the "westside" and "pl tendencies", so a little explanation would be helpful. I'm currently on a 2,800 to 3,000 cal diet per day (6 meals) and I'm supplementing with some whey protein and L-glutamine. any suggestions?
Ok, guys. That's about it from me for now. I really appreciate your help. It's nice to know there's support out there! |
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10-Jun-04, 11:37 AM
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#125
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Jack Frost
Join Date: Feb 2004
Age: 24
Posts: 1,141
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I'll PM you Dano with some of my principals, or things I like to go off of, you'll have a good idea then on what I do. And if you're also into body building type stuff (i'm actually doing some exercises geared towards that) I can help you as well. |
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10-Jun-04, 12:05 PM
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#126
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Registered User
Join Date: Jun 2004
Location: Dallas
Age: 46
Posts: 15
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Sounds great! I appreciate the help Jgriff. I'm definitely open for new ideas, so I would like to hear about the body building exercises you use.
Firehawk, sorry to jump onto your Journal with my own needs! Keep up the awesome work and I'll be keeping tabs on your progress. You are an inspiration.
-Dan
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10-Jun-04, 12:44 PM
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#127
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,368
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No problem dude, thanks for the kind words. It only motivates me more! hehe.
June 10, 2004 Shoulders/Trap Day
More to come...
__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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11-Jun-04, 12:04 AM
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#128
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,368
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And here it is.... Shoulders/Traps (GO PISTONS!!!!!!!!!)
DB Military Press
62 x 5
62 x 1.5 (dont ask me what the hell happened here lmao)
62 x 3
BB Upright Rows
115 x 4
115 x 4
115 x 4
Reverse Flyes
42 x 6
42 x 6
Lateral Raises
37 x 6
Front Raises
32 x 6
Shrugs
275 x 6 (this is light, i was too lazy to put straps on though to hold the weight properly lol. I know, im a slacker)
I was showing off to this chickie that was at the house today. Ive been wanting her for about two years now. She came over to see my new house and we were in the basement shooting the puck around (i built a hockey net, i was shocked she actually could shoot the puck lol). She laid down on my bench, and i was spotting her. Now for all you guys that know where your body position is during a spot, and that the girl is laying on the bench....um well use your imagination. I was very excited to say the least LMAO!!!! HAHHEHEH EHEH AHA HAH Cough gag
I did wanna ask a questoin for Griff or whomever else wants to chime in...just lookin for opinions...
Notice on this shoulder workout, for lateral raises and front raises i only did one set because i had already done military press which is a compound shoulder movement, and then upright rows which works the side delts quite a bit. The question is, should i do two sets of individual dumbbell work or just the one set like i did today? I was doing two sets up till two weeks ago but I wanna be sure im not overtraining the shouldres.
__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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11-Jun-04, 09:37 AM
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#129
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Registered User
Join Date: Feb 2004
Location: California
Posts: 1,389
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Quote:
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Originally Posted by Firehawk
DB Military Press
62 x 5
62 x 1.5 (dont ask me what the hell happened here lmao)
62 x 3
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What happened here???
(Couldn't resist the urge.....  )
-Amy |
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11-Jun-04, 10:02 AM
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#130
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Jack Frost
Join Date: Feb 2004
Age: 24
Posts: 1,141
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2 sets would be fine in my opinion, maybe even 3, if you're only doing shoulders once a week you're fine.
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11-Jun-04, 10:26 AM
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#131
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Heroes4Heroes
Join Date: Sep 2002
Location: Just outside NYC. 9/11 Never forget, NEVER FORGIVE
Age: 41
Posts: 4,683
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Shoulders are pretty tough and hard to overtrain!
__________________
THE BULL Firefighter 143
I bust mine to save your's!
What you call hell I call home!
500Lbs + Bench=Weight Benches FEAR ME!
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11-Jun-04, 12:51 PM
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#132
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,368
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Ok cool. Ill do two sets of each then thanks guys.
__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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13-Jun-04, 12:23 AM
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#133
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,368
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June 12, Saturday.
Legs Day.
Dropped the weight back down on deep squats because I wanna get my form absolutely perfect and start going back up. Ive been lazy the past few weeks on squats.
Deep squats
225 x 6
225 x 5 too lazy or coulda gotten 6
225 x 4 too lazy or coulda gotten 6
Shame on me!
SLDL's
185 3x6 Way too easy, but I am still tryin to find the right weight.
Thats it gang. I do calves sometimes but hate training them.
297 this morning, tomorrow should be 295! woohoo.
L
__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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13-Jun-04, 10:12 AM
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#134
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Registered User
Join Date: Feb 2004
Location: California
Posts: 1,389
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Quote:
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Originally Posted by Firehawk
I got home only to see my graduation pictures from a couple weeks ago, and i am soo damn ugly its not funny. I honestly , and swear to God, never thought I was that ugly, but those pics made me cry, literally. How depressing.
Anyway, not a good day, and i amprobably destined to be alone the rest of my life.
I figured more people would notice that ive dropped over 40 lbs now, but NOBODY has noticed, and NOBODY has said a word about it. Kinda disheartening. I shall go sulk some more...
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Just went back and read more of your journal Firehawk, I very seriously doubt you are ugly!!! I bet you're one of those guys who is really fine and just doesn't know it....(Those are usually the best ones)....
-Amy |
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13-Jun-04, 10:15 AM
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#135
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Registered User
Join Date: Feb 2004
Location: California
Posts: 1,389
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Quote:
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Originally Posted by Jaster
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ya, I printed these out and going to try them too.....  Not to put me into your progress journal but what do you think a good weight is to start out with for a woman?
-Amy |
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