April 26, 2019, 02:38:54 AM *
Welcome, Guest. Please login or register.

Login with username, password and session length
   Home   Help Search Login Register  
Pages: [1]
  Print  
Author Topic: Iron Dan to Incredible Bulk  (Read 1976 times)
IronDan
Guest
« on: October 24, 2012, 02:39:24 PM »

 Hi Guys/Gals

Thought I would start a journal over here as this board fits my goals/attitude more than anywhere else.

Current stats:

Age: 27
Height: 5ft11
Weight: 160 lbs
Bodyfat: 17'ish% (estimate from elec scales)

Goals:

Short term goals are to get my lifts more respectable but mainly to drastically improve my physique (currently feel bit skinnyfat)

I am not going to put any limits on the long term or say I wont ever compete because who knows  Wink

Plan:

I am going to follow Max-OT to the letter with a 3-day version from Jeff Willets official site (slightly edited lol):

Day 1 – Back & Biceps

Deadlifts….3 sets 4-6 reps
Lat Pulldowns….3 sets 4-6 reps
Cable Rows... 3 sets 4-6 reps
Bicep Barbell Curls….2 sets 4-6 reps
Dumbbell Curls….2 sets 4-6 reps


Day 2 – Chest, Shoulders & Triceps

Flat HS Bench Press….3 sets 4-6 reps
Incline DB Bench Press….3 sets 4-6 reps
Military Presses….3 sets 4-6 reps
Machine Side Lateral Raises….2 sets 4-6 reps
Tricep Cable Pushdowns….2 sets 4-6 reps
Lying Tricep Extensions….2 sets 4-6 reps


Day 3 – Legs & Calves & Abs

Squats….3 sets 4-6 reps
Leg Press….2 sets 4-6 reps
Leg curls…2 sets 4-6 reps
Calf Raises…. 2 sets 6-8 reps
Ab Rope Crunches….3 sets 8-12 reps
Knee Raises….2 sets 8-12 reps

Diet:

240g prot
240g carbs
56g fats

I am confident with all of this I will get the results I am after  Grin

Logged
vodkafan
*****
Posts: 526


« Reply #1 on: October 24, 2012, 03:47:07 PM »

Hi IronDan, welcome.
I read your reply to my "other forum" topic.
Good luck with your goals.
Logged
Toby
*****
Posts: 7379


Always give your best


Email
« Reply #2 on: October 24, 2012, 03:49:51 PM »

Welcome to the forum mate.

I use MAX-OT or at least a variation of it with the five day split and cannot speak more highly of it.
Logged
IronDan
Guest
« Reply #3 on: October 24, 2012, 04:17:34 PM »

Thanks guys  Cheesy

I've read about 160 pages on Max-OT and think its a program that really makes sense so I 100% believe in it.

Cant wait to get first session done  Smiley
Logged
Toby
*****
Posts: 7379


Always give your best


Email
« Reply #4 on: October 24, 2012, 04:22:34 PM »

Just ignore the supplement preach and the 'we know better than everyone else' bs in it. But yeah, good system. I actually had some 1to1 coaching with Jeff which was great, even if he is not really natural
Logged
IronDan
Guest
« Reply #5 on: October 24, 2012, 06:51:26 PM »

Yeah I plan to use the routines and the cardio setup but ignoring most the diet stuff although I will use Jeff's calorie skimming method when the time comes.

I will post up a days diet soon for training days and off days and hopefully can get some good advice.

I know he has admitted pro hormone use but do you think he used more than that? Not that it really matters and would be awesome to train with him!

I watched the "I want to look like that guy" documentary that he did and was impressed  Smiley
Logged
Toby
*****
Posts: 7379


Always give your best


Email
« Reply #6 on: October 24, 2012, 10:13:11 PM »

Not too sure what he has used but prohormones make him not natural.

I also chatted with Stuart a few times on the phone, he is on my facebook friends list and chat to him sometimes via that. He is back to fat by the way!  Grin
Logged
Pages: [1]
  Print  
 
Jump to:  

Natural Muscle Forum: Discussion on UK natural bodybuilding, weight training, strongman, powerlifting, weight loss, nutrition and supplements
Powered by MySQL Powered by PHP Powered by SMF 1.1.21 | SMF © 2011, Simple Machines Valid XHTML 1.0! Valid CSS!