Return to bodybuilding.... finally

[Dan30185]

Age:
40

Current Weight:
80kg

Height:
174cm

Body Fat %:
18%ish

Training Experience:
3 years since most recent injury, off and on since 16.

Cycle Stack:
12 Week Cycle:
12 weeks - 250mg Testosterone Enanthate/Injected twice a week, Mon & Thu
12 weeks - 300 mg Nandrolone Decanoate/ Injected twice a week , Mon & Thu


AI & PCT :
Arimidex - 0.5mg E3D
Caber on hand if needed at .25mg EOD

I will not be using a PCT protocal , I will be deploying a Test Taper or cruising onto TRT

Supplements Used:
- None on cycle,
- WPC first thing in morning and WPI within 25 mins of lifting at cycle conclusion
- 5g Creatine Monohydrate per day upon cycle conclusion

Diet Overview:
Aiming to build mass. Diet will be a surplus of approx 350 cals a day , subject to adjustment. Will be based off 35% protein, 40% carbs, 25% fats initially , not a complicated diet, just inclusive of potatoes, rice, pastas, red meat, chicken, fish, dairy and eggs.

Training Schedule:
Will be training 3 days per week, super setting exercises on modified Heavy Duty program with emphasis on intensity and mechanical load. Short , sharp , to the point based entirely on free weights with some leg extension and leg press added. On off days will train 3 days a week in Shinto Muso Ryu, but effect on recovery will be negligible.

Goal for the Competition:
Build mass

Recovered from bone tumour and more recently severe respiratory issues via sepsis of the lungs. Have pre existing gyno since I can remember after puberty, becomes unnoticeable with chest development. Currently in good health, with low endogenous T .

 

[Dan30185]

I went from 108kg @ 7% - 10% all the way down to 55kg after an osteosarcoma in distal humerous. Got back up to 95kg@ 12% ish , developed sepsis in lungs and ended up in ICU . Took about a year and half to get back to being able to exercise properly and not be completely breathless in a min or two. Chemo shot my t levels , endogenous T sits at 209ng/dl currently, but has been low since treatment, its not a new thing. So it's been a struggle to be fair

 

[Skays]

Routine and plan looks well set up! Keen to see your progress

 

[Skays]

I went from 108kg @ 7% - 10% all the way down to 55kg after an osteosarcoma in distal humerous. Got back up to 95kg@ 12% ish , developed sepsis in lungs and ended up in ICU . Took about a year and half to get back to being able to exercise properly and not be completely breathless in a min or two. Chemo shot my t levels , endogenous T sits at 209ng/dl currently, but has been low since treatment, its not a new thing. So it's been a struggle to be fair

That's a hell of a lot to deal with. It's good that you're getting back into it. Good luck with it brother.

 

[Dan30185]

That's a hell of a lot to deal with. It's good that you're getting back into it. Good luck with it brother.

It's been a bit rugged to be fair mate, but all part of the journey I guess. Cheers

 

[ironguru]

Will be following @Dan30185

Have you planned out how you're structuring your weight training?

 

[Dan30185]

Will be following @Dan30185

Have you planned out how you're structuring your weight training?

I have mate , i tend to plan in phases of 4 weeks at a time , to make sure im gauging on its merits rather than a pre conceived mind. First 4 weeks will be

Mon

Leg Extensions 2 sets of 6-8
Leg press 2 sets of 6 - 8
Rear barbell squats 1 set of 6 - 8
Laying Leg curls 2 sets of 6 - 8
Standing calf raises 2 sets of 15
Flat dumbbell flyes 2 sets of 10
Incline split press 2 sets of 6 - 8
Dips 2 sets of 8 - 10
Skullcrushers 2 sets of 6 - 8
Overhead triceps press 1 set of 6 - 8

Thu

Lat pull-down 2 sets of 6 - 8
Bent over barbelll rows 2 sets 6 - 8
Shrugs 2 sets of 10 - 12
Lateral Raises 2 sets of 8 - 10
Rear delt flyes 2 sets of 10 - 12
Concentration Curls 2 sets of 12
Barbell curls 1 set 6 - 8

Sat

Flat bench barbell 2 sets 6 - 8
Rack pulls 2 sets 6 - 8
Press behind neck 2 sets 6 - 8
Seated rows 2 sets 6 - 8
Lunges ( db ) 2 sets of 6 - 8
Seated calf press 2 sets of 12 - 15
Preacher curls 2 sets of 6 - 8
Kickbacks 2 sets 12 - 15

Rest days on Tues, weds, Fri, Sun. All exercises are going to be supersetted with the exercise listed below it.

 

[Dan30185]

Age:
40

Current Weight:
80kg

Height:
174cm

Body Fat %:
18%ish

Training Experience:
3 years since most recent injury, off and on since 16.

Cycle Stack:
12 Week Cycle:
12 weeks - 250mg Testosterone Enanthate/Injected twice a week, Mon & Thu
12 weeks - 300 mg Nandrolone Decanoate/ Injected twice a week , Mon & Thu


AI & PCT :
Arimidex - 0.5mg E3D
Caber on hand if needed at .25mg EOD

I will not be using a PCT protocal , I will be deploying a Test Taper or cruising onto TRT

Supplements Used:
- None on cycle,
- WPC first thing in morning and WPI within 25 mins of lifting at cycle conclusion
- 5g Creatine Monohydrate per day upon cycle conclusion

Diet Overview:
Aiming to build mass. Diet will be a surplus of approx 350 cals a day , subject to adjustment. Will be based off 35% protein, 40% carbs, 25% fats initially , not a complicated diet, just inclusive of potatoes, rice, pastas, red meat, chicken, fish, dairy and eggs.

Training Schedule:
Will be training 3 days per week, super setting exercises on modified Heavy Duty program with emphasis on intensity and mechanical load. Short , sharp , to the point based entirely on free weights with some leg extension and leg press added. On off days will train 3 days a week in Shinto Muso Ryu, but effect on recovery will be negligible.

Goal for the Competition:
Build mass

Recovered from bone tumour and more recently severe respiratory issues via sepsis of the lungs. Have pre existing gyno since I can remember after puberty, becomes unnoticeable with chest development. Currently in good health, with low endogenous T .

 

[Dan30185]

Today's food.

Bfast : 3 hard boiled eggs with 30g vintage cheddar, 100g of shaved ham with mustard and mayo, with a coffee

670 calories
39g fat
56g protein
15g carbs

Smoko : Polpette ragu with rice

500 calories
20g fat
20g protein
60g carbs

Lunch : Tuna and anchovy marinara spaghetti

455 calories
10g fat
29g protein
64g carbs

Snack : 50g beef jerky , 250ml full cream milk

280 calories
9.5g fat
25g protein
22g carbs

Dinner : 5 slices chicken and mushroom pizza

1116 calories
35g fat
70g protein
125g carbs

TOTAL

3000 calories
113.5g fat
200g protein
286g carbs

 

[shawShanks]

I have mate , i tend to plan in phases of 4 weeks at a time , to make sure im gauging on its merits rather than a pre conceived mind. First 4 weeks will be

Mon

Leg Extensions 2 sets of 6-8
Leg press 2 sets of 6 - 8
Rear barbell squats 1 set of 6 - 8
Laying Leg curls 2 sets of 6 - 8
Standing calf raises 2 sets of 15
Flat dumbbell flyes 2 sets of 10
Incline split press 2 sets of 6 - 8
Dips 2 sets of 8 - 10
Skullcrushers 2 sets of 6 - 8
Overhead triceps press 1 set of 6 - 8

Thu

Lat pull-down 2 sets of 6 - 8
Bent over barbelll rows 2 sets 6 - 8
Shrugs 2 sets of 10 - 12
Lateral Raises 2 sets of 8 - 10
Rear delt flyes 2 sets of 10 - 12
Concentration Curls 2 sets of 12
Barbell curls 1 set 6 - 8

Sat

Flat bench barbell 2 sets 6 - 8
Rack pulls 2 sets 6 - 8
Press behind neck 2 sets 6 - 8
Seated rows 2 sets 6 - 8
Lunges ( db ) 2 sets of 6 - 8
Seated calf press 2 sets of 12 - 15
Preacher curls 2 sets of 6 - 8
Kickbacks 2 sets 12 - 15

Rest days on Tues, weds, Fri, Sun. All exercises are going to be supersetted with the exercise listed below it.

I like 4 week phase. It’s a smart way to measure progress without overthinking.

 

[slider45]

Following @Dan30185

 

[Dan30185]

I like 4 week phase. It’s a smart way to measure progress without overthinking.

I agree yeah, it's enough time to get a feel for how it's going without having to don on your scientist hat. It also means if it isn't doing the trick , you haven't thrown 3 months into spinning your wheels too

 

[snowman]

The other good thing is that it doesn’t get boring. Looking at it in smaller chunks makes it way easier to stay consistent.