Approved Log Return to bodybuilding.... finally

[Dan30185]

Sorry guys , had the daughter in and out of hospital over thevweek with her asthma. Bloods came back, nothing of any particular interest pertaining to lipids and aminos etc , its all pretty good. I will only pop down whats of any interest here :

Total Test : 203ng/dl
Free Test : 8ng/dl
Lh : 2.9 miU/l
Fsh : 9 1 miU/l
SHBG : 40nmol/ml
E2 : 27 pg/ml
Prolactin : 12 ng/dl

So overall , low T , low free T , low LH slightly highish FSH , low Estradiol, higher SHBG with pretty good Prolactin .. nothing i didn't expect or already know , just pretty typical secondary hypogonadism. I've had the scans etc before to rule out any tumours etc from the Pituitary Gland , its all showed up all good. Likely one of the many head knocks I've taken playing footy or at work would be the best guess according to the Endo. I have booked in for more bloodwork at 8 weeks in , I have a more complete test that I have booked through Roidsafe , which is a more thorough test that generally what gets outlined by GP . I will be just posting up the mid cycle bloods from file on PC.

This week coming I will be placing order with OzSteroids ,

 

[ironguru]

That's no good brother. Don't apologise. Your family is more important. Hope you're daughter is ok.

 

[MONZ]

Hope your daughter's doing better.

Numbers line up with what you already suspected so the real value will be seeing if they hold the same trend on your follow up labs. That’ll give you the clearest picture before making any calls.

 

[Dan30185]

Hope your daughter's doing better.

Numbers line up with what you already suspected so the real value will be seeing if they hold the same trend on your follow up labs. That’ll give you the clearest picture before making any calls.

Yeah pretty much what I expected mate. I will just be uploading the file on next labs in totality

 

[Dan30185]

Not much to update with yet, looking at potentially reducing the amount of exercises and condensing down a little as between work and family, I ideally want to be done in an hour and its taking me about 80 mins . So I'm going to reduce a little of the workload , to get it done a bit quicker as I don't tend to grow all that well by extending out last that 60 min mark as most don't.

 

[hubbles]

Not much to update with yet, looking at potentially reducing the amount of exercises and condensing down a little as between work and family, I ideally want to be done in an hour and its taking me about 80 mins . So I'm going to reduce a little of the workload , to get it done a bit quicker as I don't tend to grow all that well by extending out last that 60 min mark as most don't.

Honestly bro, that’s smart. 60 mins of solid and focused work beats 80 to 90 mins of dragging it out. Keep the main lifts, trim the fluff, push intensity and you’ll get more growth and recover better.

 

[Dan30185]

Honestly bro, that’s smart. 60 mins of solid and focused work beats 80 to 90 mins of dragging it out. Keep the main lifts, trim the fluff, push intensity and you’ll get more growth and recover better.

I know some people advocate volume , I just feel it's diminishing returns personally, if a graph was drawn , hypertrophy is a curved line trending down, fatigue is a linear line trending up , so at some point you're not really providing stimulus , you're burning calories, which a bit counter intuitive to my goal atm. Thats my own 2 cents though , I agree with you yeah. Getting away from that more is more, more is better thought process is a long learning curve at times , but a worthwhile lesson for sure

 

[Dan30185]

Slightly shortened session on Saturday , saw me finish up at about the 60 min mark , which was the goal. Got through the following :

Bench Press - 2 sets of 8 @100kg
Rack Pulls- 2 sets of 8 @ 125kg
Press Behind Neck- 2 sets 10 @ 45kg
Landmine Bent Rows - 2 sets 8 @ 90kg
Lunges - 2 sets of 15 @ 25kg db
Standing Calf Raises - 2 sets of 12 @ 110kg
Preacher Curls - 2 sets of 8 @ 25kg

Lunges were pulsed deep to ensure time under tension was the focus , slightly lighter on shoulders due to a little niggle from me still thinking I can match it on the footy field with my younger brothers. Overall pretty happy, I still struggle for that mind muscle connection with the deadlift variants including rack pulls, historically always seems to have been a trend. I swapped out the seated rows for the landmine bent over rows because, well, shits and gigs I suppose, no real reason , just a bit of a change up. Could have gone heavier on the bench press, but nursing the right shoulder a bit I chose to take the foot off a touch

 

[slider45]

All up looks like a smart, heavy session with the right balance of push and pull. Just need to keep managing that niggle and you’ll be back moving even heavier in no time.

 

[Dan30185]

All up looks like a smart, heavy session with the right balance of push and pull. Just need to keep managing that niggle and you’ll be back moving even heavier in no time.

Cheers mate

 

[Dan30185]

Mondays session went as follows :

Barbell Squats - 2 sets of 8 @ 120kg
Leg Extension - 2 sets of 15 @ 30kg
Incline Split Press - 2 sets of 8 @ 40kg
Seated Calf Press - 3 sets of 15@ 30kg
Flyes - 2 sets of 8 @ 20kg
Skullcrushers - 2 sets of 8 @ 40kg
Overhead Tricep - 2 sets of 12 @ 37.5kg

Went lighter on leg extension trying to focus a bit more on tempo as I can enter autopilot and just start moving weight. Overhead tricep press was single handed , underhand diamond grip on plate of db ( old way i know ). Shoulder feels a bit better , will likely nurse it a little through this week. Will be ordering from the guys at OzSteroids this afternoon.

 

[Dan30185]

Mondays session went as follows :

Barbell Squats - 2 sets of 8 @ 120kg
Leg Extension - 2 sets of 15 @ 30kg
Incline Split Press - 2 sets of 8 @ 40kg
Seated Calf Press - 3 sets of 15@ 30kg
Flyes - 2 sets of 8 @ 20kg
Skullcrushers - 2 sets of 8 @ 40kg
Overhead Tricep - 2 sets of 12 @ 37.5kg

Went lighter on leg extension trying to focus a bit more on tempo as I can enter autopilot and just start moving weight. Overhead tricep press was single handed , underhand diamond grip on plate of db ( old way i know ). Shoulder feels a bit better , will likely nurse it a little through this week. Will be ordering from the guys at OzSteroids this afternoon.

Overhead tricep was not single handed that should read , sorry

 

[hubbles]

Nice session bro. Keep rotating grips and angles on your triceps like you’re doing.. it hits all the heads

 

[Dan30185]

Nice session bro. Keep rotating grips and angles on your triceps like you’re doing.. it hits all the heads

Thanks mate, many of the people I see do overhead tricep press are using cables or aligning their wrist by holding dumbbell conventionally ( which is good for injury economy ) problem with doing them like that is though , it can become a press behind neck pretty quickly and with cables I still believe the direct load on the plate through the eccentric part of the movement gives a better stretch to the long head. Overall I love training triceps , they are an easy body part to " connect " with. One of my favourite body parts to train

 

[Dan30185]

Today's lifts went as follows:

Lat pull-down 2 sets of 8 @ 52kg
Bent Over Rows 2 sets of 8 @ 92.5kg bb
Shrugs 2 sets of 10 @ 60kg bb
Lateral Raises 2 sets of 10 @ 15kg db
Rear Delt Flyes 2 sets of 10 @ 20kg db
Standing Barbell Curls 2 sets of 8 @ 35.kg bb
Dips 2 sets to negative failure

Today was probably the best mind muscle engagement I've had since returning , with my lats and rhomboids . Contraction at the peak is still a little to be desired with the posterior delts, but they were deeper into the session , so perhaps a bit of pre fatigue but overall probably just rushing through it a touch too.

 

[Dan30185]

Bit of a nutritional review, Mrs has gone on Carnivore Diet again and having a 6yo and a 3yo , I refuse to cook 3 or 4 different meals a night , so I will be eating alot of steak, mince, eggs , bacon, lamb and basically adding a cup of rice, potatoes of some form, with every meal. It isn't super exciting , but it should help keep a pretty clean diet when cycle begins which will be next week . I will post up dietary plan for the next few weeks when I map it out

 

[hubbles]

You can also hit the rear delts early or add light reverse flies/face pulls before your heavy rows. Diet’s fine for bro just try to keep some for micronutrients.

 

[Dan30185]

You can also hit the rear delts early or add light reverse flies/face pulls before your heavy rows. Diet’s fine for bro just try to keep some for micronutrients.

Yeah thats a good idea , cheers bud

 

[Dan30185]

 

[Dan30185]

Not too much physique wise to write home about yet, but definitely feeling stronger and seemed to have leaned out some of the " dad fat " in the stomach.