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Past my Prime? Journal

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35 min. fasted cardio this morning. Tried legs last night but it didn't go so good. Started on Lying Leg Curls and about two sets in I was trying to stretch some cause my low back is so tight and it jerked on me, ouch. So it was a sub par workout to say the least. So no upper body work cause of shoulder, no hard leg work cause of hammie, and now low back strain. It's no where but up from here at least, lol. I do go to the chiropractor this afternoon so maybe he can alleviate some stuff for me. Anyway here is what I did:

Lying Leg Curls
2 pin plates - 20 reps
4 pin plates - 3 sets of 20

Leg Abductor/Adductor
3 sets - 20 reps each way

Leg Press - empty
superset Leg Presses and One Leg Calf Presses
Press - 50 reps, Calves - 25 reps each side, 4 sets
*this actually loosened my back up some

30 min. Cardio

Macros yesterday: 2636 calories, 319 pro, 91 carbs, 112 fat. Weigh-in today: 200.2.
 
35 min. fasted cardio this morning. Went to the chiropractor yesterday. Felt good. Had him look at my shoulder. He said go ahead and start back working upper body super light and easy and see how it goes, so I was pretty psyched about that. Gonna hit some of that here in about an hour. Not much else to report. Macros yesterday: 2642 calories, 287 pro, 100 carbs, 125 fat. Weigh-in today: 200.
 
40 min. fasted cardio this morning, got there a bit earlier today so I did an extra 5. Did my first chest and shoulders work in around 5 weeks last night. Felt good. I didn't do a lot and super super light, but it was cool just to start back.

Shoulder Rehab Exercises
15 min.

Roman Chair Knee Ups
4 sets of 15

Incline Bench
bar x 15
95 x 15 x 3 sets superset with band dislocates

10lb plate side laterals, Cutler style with a little kickback at the top
3 sets of 15 superset with band traction stretches

Cable Flyes
2 sets of 15

Nautilus Lat Machine
4 sets of 12

Superset One Arm Cable Curls and Cable Kickbacks
4 sets of 12 on each

30 min. Cardio

Macros yesterday: 2958 calories, 320 pro, 108 carbs, 139 fat. Weigh-in today: 200.
 
35 min. fasted cardio this morning. No training last night, just some meal prep and other normal human duties.. lol. Well today makes 4 weeks of recomping. Meaning this is the end. I will start a new dosing schedule next week. Planning 900 test ew, 5iu GH pwo, Adex 1mg ed if needed, I may do a little less if I can get away with it. Maybe throw in an IML DS somewhere along the journey. I will do this for 8 weeks and see how I feel at that point. I plan to jump on Meadows type workouts with Lee Haney approach at least in the beginning as I am still healing up from injuries. Stimulate don't Annihilate! No more injuries! I need to put some muscle back on. My upper body especially has shrunk with the very limited work I have been able to do. I'll post up some pics and stuff. I plan on doing some tomorrow morning before I go to work. I'll get them up at some point this weekend. Should be fun. Macros yesterday: 2551 calories, 331 pro, 71 carbs, 108 fat. Weigh-in today: 198.8.
 
Time to hit the gas again? Just add back slowly. My suggestion is change compounds first and not food until weight stabilizes. Always change one variable at a time.
 
Time to hit the gas again? Just add back slowly. My suggestion is change compounds first and not food until weight stabilizes. Always change one variable at a time.

I need to hit the gas some for sure! I'm listening..... I'll do that. I have been trying to get and follow advice more these days instead of just winging it, which for the most part hasn't accomplished anything.

Thanks.
 
No cardio this morning. I needed to get a little extra sleep, felt drained yesterday, but was not a bad day despite. You know speaking of my post above about winging it. That is all I have really ever done besides normal HRT. Here and there I have thrown in an IML product and maybe some extra test, or tren, or deca.. but never really have I done an actual planned cycle. I stayed pretty steady on a real mild one while cutting last Summer, that is the closest thing to a "cycle" I have ever done. Hell I have only been involved with anabolics for not even two years at this point. Was totally natural until 41 yrs. old. So I am a rookie to say the least. This time I took inventory of what I had in the cabinet and what I plan to buy and asked a few questions. I hope this goes well. Anyway, my workout.... hammie felt a little funny, and low back too, so I pushed some but kept it light still. I think all the cardio lately has my legs a bit fatigued.

Rotator Cuff work - 15 minutes

SLDL
bar x 12 x 2 sets
95 x 12
135 x 10
165 x 8
185 x 6

Squats
bar x 15 x 2 sets
135 x 15
165 x 12
185 x 9
205 x 6 - this was really easy but like I said my old ass is still a little busted up...

Leg Press - here is where my hammie really felt funny, I may need to massage it out or something today
2 plates (total) - 40 reps
3 plates (total) - 30 reps
4 plates (total) - 20 reps
5 plates (total) - 10 reps

Lying Leg Curls
4 sets of 15 reps - raised weight each set, last set was hard...

20 min. Cardio

I was extremely hungry after this workout, I mean like I hadn't ate all day, weird. Maybe because it's the first real workout I've done in.... well who knows I don't remember! Macros yesterday: 2914 calories, 329 pro, 111 carbs, 127 fat. Weigh-in today: 198.8.
 
Alright here are the before pics. The camera never lies. I love and hate taking pics. I usually hate how I look, and love the motivation it gives me to do better. I have been trying different spots in my condo to do the pics. Where I took them before was too bright, too washed out, now these are too dark, whatever, a photographer I'm not. It is what it is. Take the pics in the same environment each time for comparison sake and it works out in the end. Man, my upper body has shrank some. Help me out guys what do I need to do, how to pose better, where are the biggest areas to focus on?

FDB_zps7b0eee2d.jpg
RDB_zps3e9dd0d6.jpg
ABTH_zps7cc74ba1.jpg
STRI_zps45ede526.jpg
SCH_zps523049da.jpg
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RLS_zps9c147021.jpg


Work to do..... my goodness.....
 
No cardio this morning. On the weekends since I started working them, I just don't do the cardio. I am still getting used to working on the weekends. Working 7 days a week has it's advantages though, money obviously, but it's like I never stop. I have a steadier volume of activity everyday. Had a cheat meal yesterday, little higher in calories for the day total and gained nothing, which is unusual for me. Same thing last week. I attribute it to the added workload. Cheat yesterday was a southwestern Ohio tradition, Skyline 5-way with habanero cheese. Spaghetti, chili, beans, onions, and piled on cheese with hot sauce, pretty damn good. Although my stomach wasn't too crazy about it later in the evening..

5-way-extreme_zpsde1fefcb.jpg


Going to try to get a chest and shoulders workout in today at some point. Interested to see how that goes. It's still feeling pretty good so far. Thank God. Well lots of shit to do better get started. Oh yeah... Macros yesterday: 3161 calories, 267 pro, 170 carbs, 139 fat. Weigh-in today: 198.8.
 
Got in a wimpy chest and shoulders today at the gym before I opened. I did more volume than the last one, barely more weight, overall very light. From the research I have done on tendon healing this is exactly how I should approach it. And most of all I want the longevity of the shoulder to be good, instead of a short burst of growth and then it's all fucked up again. I flew through it in about 45 minutes at the most.

Flat Chest machine
2 warm up sets
3 working sets - pyramid up - 12,10,8

Incline Bench
bar x 12
95 x 12
115 x 10
115 x 12
115 x 15 - all easy sets, super easy

Slight Incline DBs
30s x 10
35s x 10
40s x 10

Slight Incline Flyes
15s x 8
20s x 8
25s x 8

Front Delt Raises
15s x 12 x 3 sets - 3 second negative

Seated DB Press - kept these ultra light, Chiro told me to not even do any overhead stuff
15s x 8
20s x 8
25s x 8
30s x 8 - all easy sets, super easy, shoulder feels funny still though, not pain, just funny

Red Band Face Pulls
4 sets of 12
 
IML Gear Cream!
Start my new protocol tomorrow. 200 Pharm Test Cypionate, 250 PG Sustanon, 5iu GH pwo. Thought I would post up some porn, I like looking at everyone else's so here ya go:

porn_zpsb6a4f093.jpg
 
36 minutes fasted cardio this morning. Slept pretty good last night. Have not been sleeping worth a damn here lately. Sleep makes a huge difference, I feel better than I have in days this morning. Not much to report. Back tonight at the gym. Weight continuing to drop. Macros yesterday: 2818 calories, 350 pro, 119 carbs, 103 fat. Weigh-in today: 197.
 
36 min. fasted cardio this morning. Hit the weights with some intensity last night for the first time in a while. Really light still on the DLs but trying to make sure I don't flare my low back up again before it is totally healed. Everything else I think I went about 90%. Felt great to open up some. Awesome in fact. Shoulder survived quite well too so that is a good sign.

One Arm Rows on Nautilus Free Weight Bent Row
empty x 2 sets of 8
45 x 8
90 x 8
135 x 8
160 x 8 x 3 sets

Conv. DLs
135 x 5 x 2 sets
185 x 5 x 5 sets

Nautilus Lat Machine - other one was taken, but really this machine rock, swivel handles and great feeling ROM
4 sets of 10, 1 second squeeze at contraction, pyramid up in weight

Supported Rows - 1.5 reps method
bar x 15
95 x 12 x 3 sets - these felt awesome

That's it. I grinded it pretty hard though. I really had the mind muscle connection going, and did my reps as focused on the target muscle as possible, really felt good. Felt kinda Alpha last night. I think just mentally knowing I am starting a cycle got that going. Throw in my first hard workout in months and yeah the test was flowing, literally in my ass cheek, lol, 2mL and some b-12 for good measure..... Macros yesterday: 2868 calories, 339 pro, 109 carbs, 115 fat. Weigh-in today: 197.8.
 
35 min. fasted cardio this morning. No training last night. I have been gaining just a tad bit of weight since starting the new protocol with no diet changes. I should get my MD concoction in the mail today or tomorrow for intra workout. Pepto Pro and Highly Branched Cyclic Dextrin from True Nutrition. Never really done intra drinks on a regular basis. JM swears by it so we'll see. So Bushmaster..... you said keep the diet the same till weight stabilizes... is it fine to throw in the intra drink? I'm just thinking a scoop of each per workout. Should I compensate the rest of my macros or just throw it on top? I have been hungry since the start of this week too... Feeling pretty good for the most part. Arms, Calves, Abs tonight. Macros yesterday: 2728 calories, 334 pro, 115 carbs, 106 fat. Weigh-in today: 198.
 
Good Job, solid foundation. A little extra carbs around your work out should be fine. Just keep up on your BF, if you look the same, don't sweat it. The scale can be deceiving sometimes.
 
Test and GH is a winning combination for an older guy. A little bit goes a long way and can make you look and feel 100% better.
 
Test and GH is a winning combination for an older guy. A little bit goes a long way and can make you look and feel 100% better.

Agreed. I seem to feel the best just using test and GH. I start loading up other compounds and things don't always go how I planned. Probably mostly because I don't know what the f#@! I'm doing, lol. Not to say I won't venture into other compounds again here and there, cause I know I will. But the majority of the time, I'll stick with these two.
 
35 min. fasted cardio this morning. I think I will start toning this down soon. I wake up in the middle of the night wide awake night after night, so I just keep strolling over the condo subdivision weight room and doing cardio. I may still do 15-20 minutes just for health purposes. If I don't start sleeping longer I thought I could maybe do some feeder type recovery work on the machines they have in there. Whatever muscle I last worked hit it with real light, high rep for blood flow and recovery, hopefully growth... opinions? My workout last night was great again, returning to using some intensity is awesome. Shoulder still feeling pretty good so far.

Hanging Leg Raises - feet to the bar
4 sets of 8

Leg Press Calves
1 plate total - 25 reps
2 plates total - 25 reps
3 plates total - 25 reps
4 plates total - 25 reps
5 plates total - 25 reps

Superset Rope Pressdowns and Rope Hammer Curls
4 sets - pyramid up - 20 reps ea. on RP, 15 reps ea. on RHC

Superset Smith JM Presses and Std. DB Curls (pause at mid point of eccentric)
95 x 12 - 20s x 10
115 x 10 - 25s x 10
135 x 8 - 30s x 8 - 2 sets

Superset DB Overhead Ext. and Barbell Curls
3 sets - static - 20 reps ea. on OE, 15 reps ea. on BC

Sit Ups
3 sets of 12

20 min. of Shoulder Rehab work

Good arm pump, calves are sore this morning, abs a little, arms not at all.... went home hit the GH, little later final meal (130g Chicken, 1/4 cup Cream of Rice, 1 tbsp. Nat. PB, 1 scoop Protein). Good day, loving to train again. Macros yesterday: 3055 calories, 364 pro, 117 carbs, 126 fat. Weigh-in today: 198.
 
No cardio this morning. I did my feeder sets for arms though. No training last night. Second pin 450mg test.

One Arm Cable Curls - nonStop just keep switching arms
4 sets - static - reps: 35,25,22,20

Rvs. Grip Straight Bar Pressdowns - minimal rest
4 sets - static - reps: 50, 35,35,35

Still pumped. They did eventually get sore, my arms, just took longer than calves and abs.

Later today... Legs with my son, should be fun. Off work today so got some stuff to do around the house, then I'll head up to see him and get the workout in at his gym. Oh yeah, I got my intra workout stuff yesterday. This will be the first time I have tried the MDD formula, hope it helps... Macros yesterday: 2881 calories, 355 pro, 104 carbs, 114 fat. Weigh-in today: 198.

intra_zps966d2f0f.jpg
 
Visited son yesterday. Good day, except tired, didn't sleep well. Anyway...

Legs yesterday with my son:

Lying Leg Curls
2 warm up sets
4 sets - pyramid up - reps: 12
last set reps: 12 drop 8 drop 25 partials

Leg Press
start at two plates total reps: 15
4 plates - 12
6 plates - 10
8 plates - 10
10 plates - 10
11 plates - 10
12 plates - 10 - immediately go do 20 each leg bw walking lunges

Leg Extensions - explosive
1 warm up set
4 sets - pyramid up - reps: 10 on all sets

Squats - kept this light, injured hammie feeling it at this point, no need to blow it out again
2 warm up sets
135 x 8
185 x 8
205 x 8

DB SLDL - super light here too, got a good stretch though
25s x 12
30s x 8
35s x 8
45s x 8

Truthfully at the end of this workout, I didn't feel I worked very hard. Had a lot more in me in terms of weight used but my hamstring doesn't feel fully ready to exploit just yet and the last thing I want to do is re injure it, so that's where I'm at. Extremely hungry afterward even with using the intra drink. Had a higher calorie and carb day yesterday. Still not high but about double + (carbs) what I have been taking in. Been feeling depleted. Need to start sleeping better. Did last night. Most sleep I have got in for the past few weeks. I think it's the sleep factor more than the diet. Macros yesterday: 3484 calories, 353 pro, 225 carbs, 127 fat. Weigh-in today: 199.8.
 
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Not a ton to report from yesterday. If it's even worth mentioning I did squeeze in three feeder sets for my hamstrings before I opened the gym yesterday. Would have liked to do more but was running late. Worked, walked the dog, sat outside in the nice weather a bit, and really just took it easy and rested up some, which I needed to do. Slept well last night and looking forward to hitting some chest and shoulders today. My shoulder has been feeling quite well so I'll take the intensity up another notch today. Macros yesterday: 2785 calories, 306 pro, 115 carbs, 120 fat. Weigh-in today: 198.2.
 
So got my chest and shoulder work in today. Gave myself a calorie bump starting today too. My weight has stayed very steady over the last 10 days. Raised intensity just a bit. My shoulder still doesn't feel totally right but is still improving so I will do my best not to set it in reverse.

Decline DBs superset with Band Dislocates
2 warm up sets
35s x 15 - 8 BDs
45s x 12 - 8 BDs
55s x 9 - 8 BDs
65s x 6 - 8 BDs - quite easy, tempo was slow controlled, pause at each end of all reps

Decline Bench with Red Bands Doubled Up
bar x 10
95 x 8 x 4 sets

Pec Minor Dips
bw x 10 x 2 sets
bw+25 x 10 x 2 sets

Flat Bench
1 warm up
135 x 5 x 3 sets

DB Side Laterals
12s x 15 x 3 sets

Superset Spidercrawls with DB Rear Delts
2 sets 60 sec. and 12 reps with 25lb. DBs

Superset Spidercrawls with Barbell Front Raises
2 sets 60 sec. and 10 reps with 45lb. bar

Superset Spidercrawls with DB Rear Delt Swings
2 sets 60 sec. and 20 reps with 20lb. DBs

15 min. of shoulder rehab work

Got an awesome pump in my chest and shoulders. First one I have had in quite some time. I feel I put in some decent work today. Baby steps in the return to somewhere near where I was before all these little injuries crept in. Back tomorrow.
 
20 min. fasted Cardio, 4 feeder sets for chest this morning. Felt good. Slept good again, glad I am getting back to better sleep. Crushed some food yesterday. Went a little over my intended calorie bump. Damn Easter cake to blame... lol... wife brought home from the family thing she went to, and I obliged by eating a big fat piece of it. Oh well considering a holiday weekend just passed that is really the only BAD thing I ingested. Not much else to report. Cycle week 1 in the books and all is well so far. Macros yesterday: 3810 calories, 378 pro, 238 carbs, 148 fat. Weigh-in today: 199.6.
 
Maybe just me but I'd stay away from certain pressing movements with the shoulder issue. I do most hammer strength for chest and am slowly trying to do incline barbell again. Also dips don't bug the shoulder?
 
Maybe just me but I'd stay away from certain pressing movements with the shoulder issue. I do most hammer strength for chest and am slowly trying to do incline barbell again. Also dips don't bug the shoulder?

I did stay away totally for about 6 weeks, no chest or shoulder work. Did a lot of rehab exercises in that time. Now easing back in super light, still doing the rehab stuff as I go. We'll see.... If it keeps getting flared up, then yeah maybe I need to drop certain things all together. So far it feels pretty good, actually it is improving since I started training again. Real dips, yes, bothers it, don't do them, pec minor dips though I can handle.

20 min. fasted Cardio, 4 feeder sets for back this morning. Back training last night at the gym went pretty good... real good actually. I'm still no where near using the weight I was deadlifting, but I think I am still getting in good work. It's part rebuilding strength, and part fear as this is how I tore the hammy in the first place.

Meadows Rows
3 warm up sets
3-25s x 8
4-25s x 8
4-25s+10 x 8
4-25s+20 x 8

Nautilus Plate Loaded Bent Row - 1 sec. squeeze at top
2 warm up sets
2 plates total x 10
3 plates total x 8
4 plates total x 6
5 plates total x 6

Superset Conv. DLs with Chins
135 x 5 - 6 chins
185 x 5 - 6 chins - 2 sets
205 x 5 - 6 chins - 2 sets
135 x 5 with short red bands on feet - 6 chins - 2 sets

DB Shrugs - count of three at top
60s x 20 x 2 sets - count of three ended about halfway through the second set...

Macros yesterday: 3509 calories, 379 pro, 182 carbs, 141 fat. Weigh-in today: 200.8. Massage therapy today after work, no training. Pic after session last night:

FDB2opt_zps240267c1.jpg
 
No cardio this morning, no training last night. Just SLEEP.......zzzzz.... which I needed to catch up on. A full 8 hours last night of which rarely happens for me. Cooked up a bunch of meals.... chicken, salmon, eggs, steamed vegees, potatoes, should be set for the week now. Arms, Calves, Abs tonight. Macros yesterday: 3388 calories, 328 pro, 191 carbs, 149 fat. Weigh-in today: 201.
 
20 min. fasted cardio, a few sets of calves, this morning. Pretty good workout last night. I am feeling this cycle a little already I think, felt kinda swole in the gym last night, thicker, getting stronger. Popped a SDMZ 2.0 before going in there. Worked out at the gym I work at last night instead of the usual one I go to. They have Empire by Titan equipment, old school stuff. They have a donkey calf machine and standing calf both of which my other gym does not, so needless to say my calves hurt this morning.

Donkey Calf
5 sets - pyramid up - reps: 25,20,20,20,20

Standing Calf
4 sets - pyramid up - reps: 20,20,20,20

Pull Down Abs
6 sets of 25 - raised weight first four sets then static

Rope Pressdowns
3 warm up sets
4 working sets - pyramid up - reps: 15,12,10,8

Cross Body Hammer Curls
4 sets - pyramid up - reps: 10,10,10,10

Overhead Cable Extensions
3 sets of 12

Seated DB Curls - palms up, 3 sec. negative
3 sets of 8

Lying Tricep Extensions
75 x 12
95 x 12
115 x 12

Incline Concentration Curls
3 sets of 10

So far so good. Knock on wood, let's keep it going this way. Macros yesterday: 3507 calories, 378 pro, 196 carbs, 138 fat. Weigh-in today: 201.
 
Little bit subpar workout last night. Lower back was a little tweaked feeling in a spot so I didn't go real hard. My legs were shaking by the end though so I guess I did something right.

Lying Leg Curls
2 warm ups sets
5 blocks x 12
6 blocks x 10
7 blocks x 8
8 blocks x 6
6 blocks x 12, drop 4 blocks x 10, drop 3 blocks x 8, drop 25 partials

GHRs
3 sets of 5

Leg Press
1 plate total - 10
2 p tot. - 10
4 p tot. - 10
6 p tot. - 8
7 p tot. - 8
8 p tot. - 8
9 p tot. - 8
10 p tot. - 8

Smith machine Squats - someone was using the squat rack for curls!!! probably a blessing in disguise cause of my back, these still felt pretty good though
135 x 10
185 x 10
225 x 8 x 3 sets

Smith machine Lunges - One leg at a time
95 x 14 each side
95 x 13 each side

Not much time this morning. Gotta stuff to do then off to work. Diet a little sloppier than usual yesterday and day before, need to get to the store, running out of stuff, resorted to some lesser quality food in a couple spots last two days. Macros yesterday: 3908 calories, 359 pro, 217 carbs, 179 fat. Weigh-in today: 201.4.
 
Hit some chest and shoulders early this morning before opening the gym. Decent workout, still holding back some, as my shoulder isn't all the way there yet. Still improving but not back to normal. Came out unscathed with a decent pump, I'll take it.

Leg Raises Lying on Floor
4 sets of 15

Flat Bench Empire Chest Machine
2 warm up sets
3 working sets, pyramid up, reps: 12, 10, 8

Incline Bench
95 x 12
135 x 5 x 3 sets
155 x 4 x 2 sets
175 x 3 x 2 sets - all very easy strength wise

Incline DB Press
35s x 12
45s x 12
55s x 10

Empire Flye Machine
3 sets of 20 superset with band stretches

Front DB Raises - 3 sec negative
15s x 12 x 3 sets

DB Press
25s x 8
35s x 8
45s x 8

Band Pull Aparts
3 sets of 12

Crushed some calories yesterday, cheat meal contributed for sure. Had a Black and Blue burger and fries, and 5 wings at BW3s, damn...it was good. Macros yesterday: 4221 calories, 407 pro, 221 carbs, 198 fat. Weigh-in today: 203.6.
 
No training yesterday. I have been loaded down with work and needed to take an entire day to get things caught up some. I was supposed to do back, will hit it tonight. Still eating pretty clean. Feel kinda guilty for no cardio at all lately. Might start doing a little again after this storm of work passes. Anyway things are going pretty good so I'm not complaining. Macros yesterday: 3695 calories, 333 pro, 220 carbs, 166 fat. Weigh-in today: 204.4.
 
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