My attempt to get larger, stronger, faster

[spiderman]

So that's where I'm at. I'm 44, 6', 175, in good shape, have been working out 2-3 times per week plus lots of cardio for years. Looking to get focused. I'm taking some time off after a disappointing hoop season and jumping back in next week. Also cycling off everything but vitamins, aminos, and protein. DHEA, Tribulus, 6-oxo will start two weeks from today. I'm a vegetarian, well not really, I eat fish and eggs. No meat. So I have to find ways to get my protein.

If anyone has feedback it's always welcome. My first workout is with weights I know I can do, I've never pushed too much higher because I've always gone for tone over bulk. Now I would like to get larger so hopefully these numbers will bump up. I guess this is a move to a simple strength training program from more of a conditioning program. I may try something more organized if I get some gains or when I hit a plateau.

I'm just listing what exercises I'm going to pull from, then what I actually do I'll post on the day I lift. Usually 3 exercises per group. I'm going to work in partial reps when I can and single reps to try and bump my max up. I'm trying to put 10-15 lbs on.

My new stack, if you can call it that, is DHEA 200mg(1-AM), Tribulus 625(1-AM), Rebound Reloaded(1-AM), Cissus(1-AM/PM) and Powerfull(1-AM/PM). Supps with that are BCAA's, Glutamine, Acetyl-l-Carnitine, Milk Thistle, Alpha Lipoic Acid, coQ10, VitC, Lycopene and Multi's.

Zinc, Magnesium, Calcium, Gaba and Melatonin at night.

Arms/Chest

Bench working on getting up to sets with the 45's, altering grips
Decline bench, altering grips
Incline bench, altering grips
Incline DB press
Decline DB press
DB flyes
Decline DB flyes
Cable standing flyes

DB curls seated
Bar curls
EZ bar standing
EZ preacher curls

Skull crushers, bar and DB
DB tri press
Tricep push down, ropes and bar
Pullups

Shoulders/Back/Deads

Arnold DB press seated
Cable raises
Mil. press standing
Incline raises
Lateral raises

GM's
Bent over BB, DB rows
Face Pulls
Single arm DB rows
Wide grip pulldowns

Dead lift 1 rep at a time

DB shrugs
Plate shrugs

Legs

Squats
SLDL's
Zerchers
Sumo leg press
Leg curls
Calves, on leg press rack
DB Lunges

Abs/core

Cable crunches 100x20x4
Medicine ball incline twists 50x4
Plate incline crunches 35
Medicine ball twists on disk, standing 10x20x4
Hanging leg raises
DB sidebends
Incline leg raises

Plyometrics

Not on leg day...this is a killer workout and doesn't take long.
Air Alert III workout (15 total weeks).

[travis15]

good job

[spiderman]

Thanks. Any idea if my cycle would work 6 on 2 off? I like the DHEA daily, maybe I could take a lower dose off cycle? Like 25's. I think at 44 I should be good with that amount per day. I'm looking at this as a 6 month program, upping the weight as I go. Perhaps dropping reps for size. So that would be 3 cycles, then I guess reevaluate where I am.

[howardalex]

I'm not sure, if I were you I'd post in the anabolic forums...that guy was just a troll btw, you won't see him again lol

[spiderman]

Thursday Arms

Thought I'd jump in and start the workout. I'll still cycle off the DHEA, 6-oxo, Tribulus etc. Just aminos, protein, vitamins and good diet. Not as strong as I thought I was, even though I've been lifting for awhile. My numbers weren't far off.

Bench warmup barx20 115x10 125x7,6,4
Decline bench 115x7,7,7,6
DBFlys 20x10x4 (could have done 25's here)
DB Curls seated 30x12x4
Curl bar standing 48x12x4
Skull crushers 45x15x2 55x12x2
Tricep pushdown 80x10x4

Cable crunches 100x17,17,15 (hard to hold the ropes at the shoulders for the whole time)

[jlozan84]

How the hell do you do deads, squats, and plyos all in the same day? Personally, I would separate them all. If you insist on doing back and legs in the same day, for the love of God don't do friggin plyos also. Plyos are very intensive and very hard on the cns.....

[spiderman]

Originally Posted by jlozan84

How the hell do you do deads, squats, and plyos all in the same day? Personally, I would separate them all. If you insist on doing back and legs in the same day, for the love of God don't do friggin plyos also. Plyos are very intensive and very hard on the cns.....

I haven't yet, it might be tougher than I think. I would like to be doing plyo's 2-3 times per week so a leg day seemed a good fit. I only do legs on legs day, no back work. Also I'm not doing huge weight here so I'm hoping I've got the legs to do plyo's too. I'll try it and see how it goes. I also don't want to be in the gym 5 days a week, I'm there enough already because it's also where I play hoop.

[jlozan84]

Originally Posted by spiderman

I haven't yet, it might be tougher than I think. I would like to be doing plyo's 2-3 times per week so a leg day seemed a good fit. I only do legs on legs day, no back work. Also I'm not doing huge weight here so I'm hoping I've got the legs to do plyo's too. I'll try it and see how it goes. I also don't want to be in the gym 5 days a week, I'm there enough already because it's also where I play hoop.

What plyo program are you doing? What do you hope to gain from the plyometrics program you are doing You said you aren't doing back, but you have deads and GMs on Leg Day.....those are back movements bro.

[spiderman]

I get explosiveness from the plyo's for sure. There are three exercises I've been doing for a while. 1)Two legs shoulder width apart, knees bent, hands up. Explode up, reach for the sky, come down and immediately explode up again. 2) Lunge position, hands up, explode up, switch legs in air, land and go right back up. 3) Two legged frog jumps the length of the gym, trying to get maximum height and distance on each jump.

Sorry, forgot about the GM's. I don't know what to call this lift I do but it's not a DL. It works the hamstrings really well. Legs are pretty straight, almost no flex, bar is on the ground. I just reach down and lift, keeping the arms and back straight throughout the motion, using the hamstrings and low back to straighten up, then repeat. What is that?

[jlozan84]

Originally Posted by spiderman

I get explosiveness from the plyo's for sure. There are three exercises I've been doing for a while. 1)Two legs shoulder width apart, knees bent, hands up. Explode up, reach for the sky, come down and immediately explode up again. 2) Lunge position, hands up, explode up, switch legs in air, land and go right back up. 3) Two legged frog jumps the length of the gym, trying to get maximum height and distance on each jump.

Yeah, I wouldn't do legs on the same day. The last plyo program I did was a few months ago and I did them 3 days a week (alternated between m/w/f, t/w/th) and I always had leg day on Friday. Lifting was in the morning (4:30 am) and plyos were in the evening (9:30). The weeks where legs and plyos were on the same day (Friday), plyos that night were pretty tough. Sometimes, I had to wait until Saturday morning to do legs. Also, I didn't gain as much strength in legs while doing these, because they were so fatigued all the time. But the plyo program I did was for vertical and explosiveness and I got great results.

Originally Posted by spiderman

Sorry, forgot about the GM's. I don't know what to call this lift I do but it's not a DL. It works the hamstrings really well. Legs are pretty straight, almost no flex, bar is on the ground. I just reach down and lift, keeping the arms and back straight throughout the motion, using the hamstrings and low back to straighten up, then repeat. What is that?

You don't need to apologize man So, you are doing SLDLs - yeah, those are for hams, so you are good.

Good luck and hope this helped out.

[spiderman]

Thanks, big help. I'll start with the plyo's 1-2 a week on non-leg days and see how that goes. Nice thing about the plyo's is I don't need to go to the gym to do them so could be anytime.

[jlozan84]

Just to let you know - here is the program I did.

http://www.home.no/slominski/Air%20Alert%20III.htm

[spiderman]

Just checked that out, looks great. I got my workout online, it's based on a Baron Davis workout, an NBA player. Lots of core and plyo. I was going to send you the link but can't find it now.

[spiderman]

Took a few extra days off to rest because I hadn't lifted like this in a while. Felt like a shoulder day today. I'm still working out numbers...

Sunday Shoulders/Back

DB press seated 35x12x4, 45x6x1
Cable raises 70x10,8,6,6
Incline raises 15x10,9,8
GM's 50x20x3, 70x20x1

Abs/core
Cable crunches 110x20,16,15

DB Shrugs 50x12x3
Plate shrugs 35x15x3
Single arm cable raises 30x12,12,8 each

[spiderman]

Wednesday Arms/Chest

Did an hour of hoop first, had a game and had pretty good energy after for lifting.

BP 125x10,7,5,6 135x5
Decline BP 115x7,6,7,7
Incline DB Press 40x10,10,9
DB Curl 35x10x4
Curl bar standing 58x10x4
Skull crushers 55x12,12,12,9
Tricep press down, ropes 80x10x3

Abs/core
Cable crunches 110x20,10 100x20,15
Hanging leg raises 6x2
Incline twists with 8lb medicine ball 50x2

[spiderman]

Thursday

Plyometrics week 1, workout 1

Abs/core
Incline twists with 10lb medicine ball 50x2

Played hoop for 1 1/2 hrs

[spiderman]

Originally Posted by jlozan84

Just to let you know - here is the program I did.

http://www.home.no/slominski/Air%20Alert%20III.htm

Hey man thanks. I totally switched over to that workout. First day today. You're right, no way I was doing legs too. Maybe shoulders or something but not on a leg day. Great workout.

[spiderman]

Somehow I weighed 181 when I got to the gym today, I think that's more than I've ever weighed. Been trying to do more protein per day, 1gm per lb of body weight. Protein powder, 2 scoops, and some glutamine post workout.

Friday

Plyometrics week 1, workout 2

Abs/core
Cable crunches 90x25, 90x15

Played hoop for 1 hr, pretty beat, no legs at all after the Plyo.

[spiderman]

Tried to play hoop this morning, just had nothing. Went home and decided to lift instead...my first time doing dead lifts today. I can see why this is one of the great exercises. My legs were starting to shake after 6 or 7 single reps. Focusing on form, keeping my back straight and not jerking the weight.

Sunday Shoulders/Back and Dead Lifts

DB press seated, warmup 15x20, 40x12x3, 50x2x1
Cable raises 75x8x3, 90x2x1
Incline raises 15x8x3

GM's 70x15x1, 70x20x2
Deads 135x1x3 (single reps), 205x1x10 (single reps)

DB Shrugs 50x20x3
Plate shrugs 35x20x3

Abs/core
Incline twists with 10lb medicine ball 50x3
Incline crunches with 35lb plate 35x20x3

I can't believe how freaking hungry I am all the time after starting this lifting routine. I should just have hens in the kitchen so I can get my eggs direct. I was at the store tonight and thought, 'yeah, 3 dozen eggs sounds right'. I'm eating like a teenager.