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Thread: Starting from scratch

  1. #1251
    Senior Member JustinF's Avatar
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    The more I think about it, I think I am going to follow the 5 day split for the Max-OT, and do cardio on weekends. I feel that I will be able to keep my intensity higher and have much better session keeping it to one body part per day.

    What's everyones opinions on meal-replacement shakes. I was thinking about taking one a couple times a day on the bulk, for convenience. Any recommendations on brand, etc?
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  2. #1252
    shot a man in reno Mik's Avatar
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    I like the MRPs when bulking. When I was bulking (oh so long ago in a Galaxy far far away) I took them twice a day. I can't remember the brand but I'd recommend them.

  3. #1253
    Senior Member Wikked1's Avatar
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    Sounds like it was a great birthday celebration bro! Trap bar from your Mom? hell that's awesome!! MRPs I am pretty biased on those I been trying to get 2-1/2 to 3 every day and I have to say I've tried a bunch of them but prefer Champion Nutrition's Ultramet....I'll PM ya' the best place I've found if you're interested (but I warn you I buy them by the 60 pack) (best value per buck).

  4. #1254
    Senior Member JustinF's Avatar
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    Week 1-4 Max-OT Plan

    Here is my plan for week 1. Comments/thoughts?

    Week 1-4 Max-OT



    Monday: LEGS

    Squats- 3*4-6
    Lunges- 2*4-6
    Calf Raise 2*6-8
    SL Deadlift 2*6




    Tuesday: CHEST & FOREARMS

    Flat Bench 3*4-6
    Incline Bench 3*4-6

    Decline Bench 1*4-6
    BB Wrist Curls 2*8-10
    Static Holds 2*TIMED



    Wednesday: Back & Traps

    BO Rows 2*4-6
    Pull Downs 2*4-6
    Pull Ups 2*4-6
    Deadlifts 3*4-6
    Shrugs 3*4-6



    Thursday: Shoulders & Tri's

    OH Press 3*4-6
    DB Laterals 2*4-6
    DB Rear Delt 2*4-6
    Dips 2*4-6
    Skullcrusher 2*4-6
    Tri Pressdown 2*4-6



    Friday: Biceps & Abs

    BB Curls 2*4-6
    DB Hammers 2*4-6
    EZ Bar Curls 1*4-6
    Leg Lifts 2*12-15
    Crunches 2*8-10
    Last edited by JustinF; 10-03-2003 at 09:16 AM.
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  5. #1255
    Senior Member JustinF's Avatar
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    Mik- Thanks for the advice. I'm thinking I'm gonna pick some up.

    Wikked- I would appreciate that info when you get a chance.
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  6. #1256
    HomeYield WillKuenzel's Avatar
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    I've heard ectx and carolinagirl rave about ultramet's MRP's. AtLarge also has a MRP that Belial says is pretty good.
    What is elite?
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    Pain is inevitable. Suffering is optional.

  7. #1257
    Do that voodoo that he do
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    I'd personally switch the SLDL's and calf raises, simply by order of energy expenditure.

    Otherwise, that's the kind of workout I like! 4-6 reps, baby.

    I have some of At Large's MRP on the way, too. I'll let you know what I think.
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  8. #1258
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    Originally posted by JustinF
    What's everyones opinions on meal-replacement shakes. I was thinking about taking one a couple times a day on the bulk, for convenience. Any recommendations on brand, etc?
    The At Large brand is supposed to be tasty, especially the vanilla.

    I'm waiting to get my protein matrix from them... plus it's like support for the board and stuff...

    Comments on your routine:
    I tried doing back and deads on the same day and found they both suffered...maybe have a back/tris day and a shoulders/traps day? Just an idea.

  9. #1259
    Senior Member JustinF's Avatar
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    Homey- Thanks for the info. I think I'll end up buying both brands and going by flavor.

    Borris- Good idea on the order of those. They will definately be switched. What flavor did ya order?

    Cal- I'm gonna buy some AtLarge as well as Ultramet and go by taste. As far as the deads, I do them on back day now with no problems, so I'll keep that the same. I'll keep your suggestion in mind should it cause problems with the heavy lifting.
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  10. #1260
    Senior Member JustinF's Avatar
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    I just checked a few tracking numbers. My calipers arrived at the house, as well as dextrose and Trioplex bars for Heather.

    I am going to post my pics tonight, as well as the updated measurements, and since I have the calipers now, I'll put that measurement as well. Unfortunately I didn't have the calipers before my cut, so I have nothing to compare to there....
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  11. #1261
    Senior Member JustinF's Avatar
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    Originally posted by JustinF
    That's me.

    Oh, for the record, I do not use that thing anymore, I have a power rack as well.

    I guess I'll put my measurments as well so I can compare those at the end of the 8 weeks.

    Neck- 17.5"
    Chest- 50"
    Waist (at belly button) 42.5"
    Waist (at belt line) 41"
    Bicep- 17.75"
    Forearm- 14"
    Thigh- 28"
    Calf- 18.25"

    Stats: 6'5" 290lbs Body Fat% I dunno, high
    Just pulling this up so I don't have to look for it later. Jesus, it was way back on page 6! I have lots of in here!
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  12. #1262
    HomeYield WillKuenzel's Avatar
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    ?????


    Where?
    What is elite?
    "Those who work the hardest often complain the least." -anonymous
    Pain is inevitable. Suffering is optional.

  13. #1263
    little man pruneman's Avatar
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    Originally posted by JustinF

    I am going to post my pics tonight, as well as the updated measurements, and since I have the calipers now, I'll put that measurement as well. Unfortunately I didn't have the calipers before my cut, so I have nothing to compare to there....
    lookin forward to seeing the pics bro. Someday i'll gather up the junk to post pics.
    The world acording to prune

    If you can't be a good example, at least be a terrible warning.

  14. #1264
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    Uh-Oh..calipers..

    I am happy with your final results, number or no numbers.


  15. #1265
    Senior Member JustinF's Avatar
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    Well, here goes nothing.....

    This cut was right around two months.
    Before After

    6'5" / 6'5"
    290lbs / 275lbs
    Neck-17.5" / 17.75"
    Chest-50" / 49.75"
    Waist (belly button)-42.5 / 39.5"
    Waist (belt line)- 41" / 39"
    Biceps-17.75" / 18"
    Foerearm- 14" / 14.25"
    Thigh- 28" / 27.625"
    Calf- 18.25" / 18.125"
    Bodyfat-unknown / ~16%

    Not too sure I took the measurments correct for bodyfat.....
    I came up with 30mm abdomen, 10mm chest, and 15mm thigh
    Last edited by JustinF; 10-03-2003 at 06:02 PM.
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  16. #1266
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    Knocked 3 inches off the belly and your arms got bigger. Excellent work.

  17. #1267
    Senior Member JustinF's Avatar
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  18. #1268
    Senior Member JustinF's Avatar
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  19. #1269
    Senior Member JustinF's Avatar
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  20. #1270
    Senior Member JustinF's Avatar
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  21. #1271
    Senior Member JustinF's Avatar
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  22. #1272
    Senior Member JustinF's Avatar
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    Last One. Critique away. I know my chest is a bit behind, and my lats are a definate weak point.
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  23. #1273
    Senior Member JustinF's Avatar
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    ElP- you're up brutha.
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    -As President of the loyal order of Curl Jockeys I hearby proclaim you top Curl Jockey. -ectx

  24. #1274
    shot a man in reno Mik's Avatar
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    You've done a nice job leaning up bro. I don't think your chest is bad. You've got some nice definition going on there. Your legs look thick and your arms of course. As for the back I would say it's looking really thick, maybe a little more width would help but you're definitely lookin solid. Great work man!

  25. #1275
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    Those tatoos are cool btw, when I get bigger some day I'm gonna get some arm tatoos heh.
    Last edited by Dedicated; 10-03-2003 at 06:38 PM.

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