Teutonic
New member
I ve been at this for a long, long time. I know a lot of you will say that I look average or OK for a meathead wannabee, especially you young guy s who will do anything to be the big guy in line at Wal mart. Or you older guy s that are real big. And that s OK.
I was THAT guy from age 21-28, running ridiculous cycles (a gram of that, 600 of this and orals to boot ) and staying on for what seemed like most of the 80 s. I was competitive in the 181 s and 198 s in powerlifting peaking with a 355 ish pause bench, 665 dead, and a 600 plus squat. I won or placed in the top 3 in several local, state and regional collegiate shows in 89-91( came off 220 ish to 203 )...culminating in being Mr. ------ March 1991.
I joined the U.S. whatever service that fall and continued to train as it made my job easier. I believe my muscularity back then and dedication to recovery saved my life several times. From falling out of a helicopter from 25 ft over a rooftop in some shit hole banana republic to absorbing several reconstructive surgeries including shoulder, back, knee, 2 concussions, 2 stabbings and losing an eye. A culmination of injuries got me an early out with full retirement.
Training smart now is my goal with my heart being my most important muscle to be worked everyday.
Typically I do weight 4 day s a week for 1 hard ass hour...with 15-20 minutes prior to or after my session. Off weight day s I do 1 hour cardio and stretching and or ab s afterwards. This may be in the gym, on my bike, behind my push mower or with my lab walking with a 40 pound ruck.
On weight day s I do 1 big one 1 or 2 little ones. For instance--(Chest, back and legs are the big ones btw . Alway s apowerlifter at heart )
Chest day
Bench (warm up x 3 sets the bar x 20, 135 x 15, 205x12)
2-3 sets 225 x10-15
Incline movement 2-3 sets x 8-12 reps ( incline bench 185 or 205, or dumbells 100 s for 8-12)
Pec dec 1/2 the stack to failurex 2 sets
Dip s or push ups 2 x failure 30 dip s or 40-60 push ups.
Done
Little ones--- Superset bi s and tris 3 exercises x 2 sets for 8-15 reps..or 2 exercises x 3 sets
In under an hour.
Back Day- warm up
Rows 1/2 the stack for 20
3/4 the stack for 10-15
1.o the stack for 6-8
1/2 the stack to failure
Wide lats..3 x 1/2 the stack to failure..18 13 8
Someting else 3 x 1/2 the stack or dumbell rows w 100 s for 10 15
Trap s 315 x 3-5 sets to failure supersetted with side laterals. ( I don t do shoulders that s my shoulders. )
Calves 5 x something to failure ( 10 plates on leg press for example )
Done in an hour
Legs - warm up to
315 on smith bar x 3-4 to failure 12-15 ( or 14-20 plates on leg press)
Leg extensions x 3 sets with half the stack to failure
Inner and outer thigh all of the stack supersetted to failure 3 sets..20 ish reps
leg curls 1/2 the stack supersetted with stiff legs w 135 to failure
....in under an hour.
I huff and puff and sweat like hooker on pay day but MY HEART is working...fat is held in check.
When I walk, bike whatever I try to get my heart rate to 125-140 and hold it. Walking in soft sand or mud is very taxing. I live 1273 yards from the ocean so.....
I quess I m trying to encourage you young guy s to realize that you to will be older one day. And my goal is to MAINTAIN my overall health and MENTAL state. Neither of which react s well to more than 250 a week of test p e s or c.
MY DIET
No white starches, limited cheating with fried foods ( 2-3 times a week), pizza s or an occasional ice cream cone, lot s of veggies, lean meat, fish and chicken.
Vices
Alcohol is useless....never go near it. My body won t process it..heartburn and depression are the end result of trying to fit in.
Tired of partying..my gaba is all used up...no recreational drug use. ZERO
My 1 vice 6 Marlboro light s a day...2 in the morning, after I eat and 1 before bed.
Someone asked me to start something about fitness..and asked me to try..I used my old ass as an example.
I see so many young guy s trying to grow by doing so many sets...or so so so much gear. When I m feeling magmanimus I pull them aside and try to tell them the truth.
Genetics.
You got to assess your godly gifts and use them to your advantage or fine tune ur training to get where you can justify gear. Shoulder to waiste ratio is all I was given. I have small joints and a high metabolism..and do not use food to compensate for something else that is lacking in my life.
Hobbies
You got to have another interest or you ll burn out. Mine are reading, collecting old books, turbo cars,suprcharged jet ski's and my Lab. I Love music. Got an awesome cd, tape, and 8 track collection.
That s what I do to maintain my gay porn star build.
I compete every time I take my life jacket off at the islands..still in the top 5...(ussually).
How was that boss..?
I was THAT guy from age 21-28, running ridiculous cycles (a gram of that, 600 of this and orals to boot ) and staying on for what seemed like most of the 80 s. I was competitive in the 181 s and 198 s in powerlifting peaking with a 355 ish pause bench, 665 dead, and a 600 plus squat. I won or placed in the top 3 in several local, state and regional collegiate shows in 89-91( came off 220 ish to 203 )...culminating in being Mr. ------ March 1991.
I joined the U.S. whatever service that fall and continued to train as it made my job easier. I believe my muscularity back then and dedication to recovery saved my life several times. From falling out of a helicopter from 25 ft over a rooftop in some shit hole banana republic to absorbing several reconstructive surgeries including shoulder, back, knee, 2 concussions, 2 stabbings and losing an eye. A culmination of injuries got me an early out with full retirement.
Training smart now is my goal with my heart being my most important muscle to be worked everyday.
Typically I do weight 4 day s a week for 1 hard ass hour...with 15-20 minutes prior to or after my session. Off weight day s I do 1 hour cardio and stretching and or ab s afterwards. This may be in the gym, on my bike, behind my push mower or with my lab walking with a 40 pound ruck.
On weight day s I do 1 big one 1 or 2 little ones. For instance--(Chest, back and legs are the big ones btw . Alway s apowerlifter at heart )
Chest day
Bench (warm up x 3 sets the bar x 20, 135 x 15, 205x12)
2-3 sets 225 x10-15
Incline movement 2-3 sets x 8-12 reps ( incline bench 185 or 205, or dumbells 100 s for 8-12)
Pec dec 1/2 the stack to failurex 2 sets
Dip s or push ups 2 x failure 30 dip s or 40-60 push ups.
Done
Little ones--- Superset bi s and tris 3 exercises x 2 sets for 8-15 reps..or 2 exercises x 3 sets
In under an hour.
Back Day- warm up
Rows 1/2 the stack for 20
3/4 the stack for 10-15
1.o the stack for 6-8
1/2 the stack to failure
Wide lats..3 x 1/2 the stack to failure..18 13 8
Someting else 3 x 1/2 the stack or dumbell rows w 100 s for 10 15
Trap s 315 x 3-5 sets to failure supersetted with side laterals. ( I don t do shoulders that s my shoulders. )
Calves 5 x something to failure ( 10 plates on leg press for example )
Done in an hour
Legs - warm up to
315 on smith bar x 3-4 to failure 12-15 ( or 14-20 plates on leg press)
Leg extensions x 3 sets with half the stack to failure
Inner and outer thigh all of the stack supersetted to failure 3 sets..20 ish reps
leg curls 1/2 the stack supersetted with stiff legs w 135 to failure
....in under an hour.
I huff and puff and sweat like hooker on pay day but MY HEART is working...fat is held in check.
When I walk, bike whatever I try to get my heart rate to 125-140 and hold it. Walking in soft sand or mud is very taxing. I live 1273 yards from the ocean so.....
I quess I m trying to encourage you young guy s to realize that you to will be older one day. And my goal is to MAINTAIN my overall health and MENTAL state. Neither of which react s well to more than 250 a week of test p e s or c.
MY DIET
No white starches, limited cheating with fried foods ( 2-3 times a week), pizza s or an occasional ice cream cone, lot s of veggies, lean meat, fish and chicken.
Vices
Alcohol is useless....never go near it. My body won t process it..heartburn and depression are the end result of trying to fit in.
Tired of partying..my gaba is all used up...no recreational drug use. ZERO
My 1 vice 6 Marlboro light s a day...2 in the morning, after I eat and 1 before bed.
Someone asked me to start something about fitness..and asked me to try..I used my old ass as an example.
I see so many young guy s trying to grow by doing so many sets...or so so so much gear. When I m feeling magmanimus I pull them aside and try to tell them the truth.
Genetics.
You got to assess your godly gifts and use them to your advantage or fine tune ur training to get where you can justify gear. Shoulder to waiste ratio is all I was given. I have small joints and a high metabolism..and do not use food to compensate for something else that is lacking in my life.
Hobbies
You got to have another interest or you ll burn out. Mine are reading, collecting old books, turbo cars,suprcharged jet ski's and my Lab. I Love music. Got an awesome cd, tape, and 8 track collection.
That s what I do to maintain my gay porn star build.
I compete every time I take my life jacket off at the islands..still in the top 5...(ussually).
How was that boss..?
