Past my Prime? Journal

I started this same log on another board a while back. I like this board too and wanted to be involved on both boards so I thought I would pick it up on here as well. Just a quick background.... I started the other log after blowing out a hammie, and dealing with on going tendonosis, nitis, whatever you want to call it, in my shoulders. And I have a continual problem with my low back (disc issues). Regardless I love to lift weights.

So I say past my prime because since I have turned 40, this shit is a challenge more than ever before. My joints hurt, I get jacked up way more often than in my younger days, and just flat out the whole ordeal is just plain harder. I am sure there are plenty of people genetically better than me that can still go full bore with no problems after 40.... well I ain't one of them. But you know what, that's fine. My goal is simply to try my damnedest to improve from where I am now.... be it strength, body composition, whatever, and if I get on a really good roll maybe I'll do a comp of some sort before it's all over with...

I am now 43. Been on HRT for the last 1.5 years. Have been experimenting with anabolics off and on throughout this time frame. Totally natural leading up to the HRT. Currently just started a cycle of 900 test ew with cyp and sust, and some GH 5 iu pwo. This is the first week. I am about 8 weeks since the hammie injury, and my chiro just told me go ahead and start lifting upper body again. At his advice I had stopped all upper body training for about a month to help the tendonitis. Really since the beginning of the year my upper body training has been hindered from this. So I think that is an OK starting point. Here are pics I took a few days ago. I wanted to have something to compare to as this cycle and my return to training progress. Comments, tips, and smart ass wise cracks welcome.....

Pics:

More:


Gear porn:


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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.

Calling 900mg of test and 5iu of GH HRT is pretty funny lol. You look great for 40 and have some nice calves!

R3psForJ3sus said:

Calling 900mg of test and 5iu of GH HRT is pretty funny lol. You look great for 40 and have some nice calves!

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Lol... no my HRT dose is just 200mg ew, didn't mention that. Downfall of jumping in a log that was already ongoing. I stay there most of the time, I just bump up sometimes and do a cycle. This will be the highest I have ran test ever, previous high was 600mg. I have only cycled up two previous times for like 6-8 weeks.

Thanks for the kind words, hoping I can improve!

- - - Updated - - -

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.

Subbed Lookin good!

I'm 43 too bro and you got me beat! Lookin good man, I'm in for this ;-)

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Subbed! Got some mature muscle going on there brother - keep killing it.


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Majere1313 said:

Subbed Lookin good! 

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Streettime said:

I'm 43 too bro and you got me beat! Lookin good man, I'm in for this ;-)

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heymrwaters said:

Subbed! Got some mature muscle going on there brother - keep killing it.

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Thanks brothers.. I'm trying... mature is definitely the word, more like nearing old ass...lol.. ya know you take pics and then all the misconceptions about how good you think you are doing fall by the wayside. You then see all your weaknesses and shortcomings. This year has been rough. Injury plagued since the start. Feels good just to be able to train again regularly. I need to stay healthy. Really want to improve.

You see pics of the pros and top NPC guys, and even some board bros carrying some awesome physiques. That is the standard you compare against. Keeps me motivated. Will I reach a physique like that, probably not. Will I stop striving that way, no... and I won't say I'll never get there, cause if you already think you can't, you most definitely won't. Okay done with my rant for the day....

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.

I'm in for this.

You're as young as ever!


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tbjeff said:

I'm in for this.

You're as young as ever!


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Uuuuh... , well.. I hope I feel that way again soon. These injuries haven't accomplished that for me mentally but maybe the comeback will.

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.

You look pretty farking great........keep doing what ever you've been doing!

Elbutcho said:

You look pretty farking great........keep doing what ever you've been doing!

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Thanks man... I'm trying...

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.

crawfbigg said:

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.

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What is a feeder set?

Elbutcho said:

What is a feeder set?

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Just light sets of muscle groups you have just recently worked. High reps just to get blood pumped in there and aid recovery, and hopefully further hypertrophy and growth.

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:

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.

Looks like you are consistently hitting your macros. Something I am NOT good at. Some days I eat everything in sight, others I think im full for the day but haven't eaten shit. This is where I panic

Good work

tbjeff said:

Looks like you are consistently hitting your macros. Something I am NOT good at. Some days I eat everything in sight, others I think im full for the day but haven't eaten shit. This is where I panic

Good work

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Thanks. I love to eat so when trying to gain I have no problem hitting them usually.

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.

Still flooded with work, man I can't wait to get this week over with, I am off Friday and looking forward to it. Hit back last night. Decent workout, lower back STILL feeling the little tweak so even though I wanted to DL, I really didn't, I did some light band stuff at the very end just to feel the movement, that's it.

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

TBar Rows
empty x 10
45 x 10
70 x 8
90 x 8
115 x 6
145 x 6

Pull Ups
3 sets, reps: 8, 6, 6

DB Pullovers
60 x 14 x 3 sets

DB Shrugs
65s x 20 x 3 sets - 3 sec pause at top

Short Red Band Conv. DLs
135 x 6 x 3 sets

Left uninjured.... victory! Blasted this out in 1 hour. Macros yesterday: 3516 calories, 392 pro, 173 carbs, 136 fat. Weigh-in today: 204.4.

Skipped my workout again last night, too damn tired, too much work to get done! I went this morning, weights done by 5am! Anyway not a bad workout for nothing in me but an intra workout drink. IN and OUT in 45 minutes.

Rope Pressdowns superset with Cable Curls
5 sets - pyramid up - reps: 25/20, 20/15, 15/12, 12/10, 10/8 drop 10/10 drop 13/10

Slight Incline Smith JM Presses superset with Hanging Leg Raises feet up to bar
95 x 12 - 8 reps
115 x 12 - 8 reps
135 x 12 - 8 reps
155 x 12 - 8 reps

EZ Bar Curls - 1 sec squeeze, mid point eccentric pause, superset with Seated Calf
45 x 15 - 35 x 50
65 x 12 - 70 x 32
65 x 12 - 70 x 34

That's all folks. Good pump all around, just glad I got it in. Donating blood after work today, 3:45pm. Macros yesterday: 3210 calories, 334 pro, 148 carbs, 143 fat. Weigh-in today: 205.2.

Just got back from the gym. Took the day off today from work, gonna just enjoy some time with the family rest of the day. We bout to head to iHop!!! Anyway decent leg workout this morning. Getting stronger but still holding back some as the hammie still feels a little off. Low back almost back to normal, well normal for me anyway... diet terrible yesterday, I always seem to let myself go some after I give blood, feel like I deserve to treat myself afterwards, dunno but that's how it's always went since I have been donating. It all started directly after the donation, head up to the drink bar and they have bakery donuts and homemade cookies, and God knows what else. I grabbed one of each....

SLDL
3 warm ups
135 x 15
165 x 12
185 x 10
205 x 8
225 x 6

Squats
2 warm ups
185 x 15
205 x 12
225 x 9
245 x 10 - easy, had a lot more in me but didn't go there.... not just yet, we almost healed up....

Leg Press
1 warm up
4 plates total x 40 reps
5 plates total x 30 reps
6 plates total x 20 reps
7 plates total x 20 reps

Lying Leg Curls
4 sets of 15 superset with DB SLDL stretch

Gotta go...Macros yesterday: 4036 calories, 286 pro, 322 carbs, 160 fat. Weigh-in today: 205.2.

crawfbigg said:

Damn.... been out of the loop for a couple days. No training this weekend. I worked a lot, and had some fun too. Went to a Reds game with a bunch of friends among other things. I have been totally out of control eating wise. I haven't even been tracking my calories the last couple days. Just totally off track. The huge workload I faced this week really got me out of whack, should be more disciplined than that, but I wasn't. I am not even going to list all the stuff I ate, lol, but put it this way, it was a lot. Not all junk, but plenty of it was. Tons of stadium food, and tons of cereal. Nothing over the top crazy, just basically had an average American weekend. Gotta get back on track starting tomorrow. Get back to training, rebuilding, and taking further advantage of this cycle.

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Good to hear from ya. I wouldn't worry about it. I've aggravated my shoulder from a past injury and I feel like I've been
Over training lately from all the tren. A break is good. I think tomorrow ill mash some Thai chicken curry and junk food.

It's going to be hard for me to not want to go to the gym, but rest is good. Lookin solid man (not gay, promise)

If it makes you feel any better this is what I was doing earlier and still halfway am (sulking and watching flyers replay)

tbjeff said:

Good to hear from ya. I wouldn't worry about it. I've aggravated my shoulder from a past injury and I feel like I've been
Over training lately from all the tren. A break is good. I think tomorrow ill mash some Thai chicken curry and junk food.

It's going to be hard for me to not want to go to the gym, but rest is good. Lookin solid man (not gay, promise)

If it makes you feel any better this is what I was doing earlier and still halfway am (sulking and watching flyers replay)

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Thanks man.... hell yeah, I love me some Mexican, one of my favorites!!! You know I think the break was good. I had an excellent workout last night. When I get down or stuff is bothering me I usually turn to food and some alcohol to help soothe my soul. Which is all good as long as I don't let it drub on for too long. And so, yeah, have yourself some fun, then head back in with a cleaned slate.

Excellent workout last night. I jumped on the Cube just for the hell of it, something to motivate. Ate pretty clean for the first time in days. Hellacious day at work, but I was able to put it all aside and focus in on my workout.

Back Extensions and Stretching
4 sets bw - reps: 13,13,12,12

Deadlift - Reps and Stretching
135 x 8
185 x 8
225 x 5
275 x 3
185 x 8 x 3 sets quickly, minimal rest

Bench Press - heavy - superset Band dislocates
bar x 12
115 x 5
135 x 5
185 x 2
205 x 2
225 x 2 x 3 sets, fairly easy but my shoulder is still not totally right so that's as high as I went up...
135 x 15 x 2 sets

Squats with doubled up long Red Bands
bar x 6
95 x 6
135 x 3 x 8 sets - minimal rest

Rvs. Hypers just bw
3 sets of 12

Org Band Punchdowns
3 sets of 15

Loved it. Felt great. Crushed calories periworkout. Macros yesterday: 3864 calories, 346 pro, 259 carbs, 161 fat. Weigh-in today: 207.8. 1933 calories through day(4 meals), 1931 calories periworkout(2 meals + an intra).

Another fun workout turned in last night. Felt a little sore but was fine once I got everything good and warmed up which was about 8 sets in to be honest.

Back Extensions and Stretching
4 sets bw - reps: 13,13,12,12

Deadlifts with short red bands on feet
135 x 3 x 4 sets
185 x 3 x 4 sets

Incline Bench superset with org. band dislocates
bar x 10
95 x 8
135 x 6
165 x 5
185 x 8
135 x 20
135 x 18

Fly Machine superset with band traction stretches
4 sets - pyramid up - reps: 20, 18, 14, 13

Squats
bar x 8
135 x 8
185 x 5
225 x 2
250 x 2
275 x 2 x 3 sets

Leg Press superset with Leg Press Calf
2 plates total x 20 quads - 20 on calves
4 plates total x 20 quads - 20 on calves
4 plates total x 35 quads - 50 on calves

Loving the Cube type training so far. Macros yesterday: 4285 calories, 377 pro, 292 carbs, 181 fat. Weigh-in today: 209.4.