Approved Log Return to bodybuilding.... finally

[hubbles]

Love the dedication bro. Back session looks solid. There's a good mix of compounds and isolation there

 

[hubbles]

No 16yo occupying bench's on a Facebook a thon, no insta models taking photos, no one doing barbell curls using the squat rack.

 

[Dan30185]

Today's session went as follows.

Military Press - 2 sets of 8@ 60kg bb
Lateral Raises - 3 sets of [email protected] db
Incline Split Press - 2 sets of 8@45kg each db
Flyes - 3 sets of 15 @ 17.5kg db
Barbell Curls - 2 sets of 8 @ 25kg bb
Concentration Curls- 3 sets of 15 @ 12kg db
Skullcrushers - 2 sets of 8 @ 50kg ez
Kickbacks - 3 sets of 12 @ 7.5kg

Bit of a change up and doing the upper body today with a little mix of sets and reps, compounds + iso

 

[Dan30185]

Diet for the next fortnight will be as follows :

BFAST

- 3 whole eggs on 3 pieces of toast with butter
- Large flat white coffee

SNACK 1

- 90g beef jerky
- 250 ml full cream milk

SMOKO

- 200g Sirloin steak with 1 cup of rice and 1 cup of broccoli and cauliflower with a white butter sauce
- Soda water

SNACK 2

- Fruit salad with strawberries, rock melon, watermelon, kiwi fruit and blueberries

LUNCH

- 200G Chicken breast with 1.5 cups of mashed potato , snow peas and cheese sauce ( home made )
- Soda water

SNACK 3 ( prior to lifting)

- 2 pieces of toast with almond butter topped with banana

SNACK 4 ( within 20 mins post lifting)

- 3 Allen's snakes
- Protein shake ( bulk nutrients vanilla wpi )

DINNER

- 500g lamb loin chops ( approx 5 chops ) , with 2 potatoes diced and fried in a light coat of tallow and 1 cup green beans

DESSERT

- half cup of " overnight oats " made with 30g scoop of protein powder ( as above ) and 1 cup of milk

SNACK 5

- 1 Vegemite, cheese and lettuce sandwich

It gets a little mundane eating the same stuff day in day out for two weeks, but it's the best way for me to go about it with the time constraints . I was lucky enough to have met a local bloke with a bit of farmland who handed me 10kg of lamb chops for helping him out with a bit of stick welding for a couple of hours , so I'm giving those bad boys a nudge over this fortnight, the Mrs doesn't like lamb, so its a race between me and the kids

 

[Dan30185]

So far , not a huge amount of size to write home about , but i have lost about 7% of body fat and hopping in scales I am 3.5kg heavier, so the mirror doesn't lie, but nor is it the complete truth. Pics are not the most flattering either, theres quite alot of striations that dont really show in them , speaking of mirror I yearn for the day when my kids can brush their teeth without somehow showering the mirror in toothpaste . Still alot of work to do and alot of calories , but overall , early days and can't complain with a large reduction in bf % and the scale going up , in a surplus , I feel ok about it thus far, although I would like to see a bit more mass , but not a sprint

 

[Dan30185]

Session this morning went :

Incline Split Press - 3 sets [email protected] db
Barbell Curls - 3 sets 10@30kg
Shoulder Press - 3 sets 8@ 30kg db
Flyes - 3 sets 15@ 17.5kg db
Lateral Raises - 3 sets 12@ 12.5kg db
Preacher Curls - 1 set to neg failure @20kg bb ( 21)

Did some chest, arms and shoulders this morning, felt really good, did notice a bit of a clicking sound in my elbow doing Preacher curls , its the arm I had surgery on , so not overly concerned , but no pain . Only a few weeks in on cycle but the Deca is starting to exhibit a bit of love on my joints. Preacher curls went to 21 before failure , failure came at the peak contraction , so lucky its 3am and no one was there to lecture me on the bang. Feel I could have gone a bit heavier on shoulders, but im not sold on not being diminishing returns, still need to look after the ball and cup joints

 

[Dan30185]

Training Monday went as follows

Leg Press - 2 warm up sets of 10 @75kg, then 85kg. 1 working set to failure @ 130kg mac

Hack Squat - 1 set to failure @ 110kg mac

Leg Extension - 1 set to failure @ 40kg mac

Focused on quads, taking lowish position with feet on hack squats and Leg press , didn't worry about counting reps , just sent it until I had nothing left to send. Using machines for the 3 exercises I felt confident in doing so, hence the swapping out of rear barbell squats in favour of a hack squat machine for the morning. A little uninformative for the log, just felt strong so decided to give the quads a belting, on reflection , in future I will be doing legs on Sat morning , employing a Heavy Duty ( Mentzer / Arthurs ) style program for quads on a Mon morning probably wasn't decided with alot of forethought.

 

[slider45]

7% BF down while up 3.5kg is a win early days. Your upper body session looks balanced and the elbow clicking sounds normal post-surgery, just keep an eye on it and don’t push through sharp pain.

Like you said, early days, keep the calories up and focus on progressive overload and that extra mass will come.

 

[Dan30185]

7% BF down while up 3.5kg is a win early days. Your upper body session looks balanced and the elbow clicking sounds normal post-surgery, just keep an eye on it and don’t push through sharp pain.

Like you said, early days, keep the calories up and focus on progressive overload and that extra mass will come.

Cheers mate , its a bit bitter sweet , dropping a bit of dad bod and gaining is nice, suggests all I needed was to return to training, but I was hoping to build a bit more mass, I guess it highlights the differance between being in your 20s and being 40, so I'm a bit disappointed in myself a little, but it is a marathon so its just fuel for the lifts tmrw

 

[Dan30185]

This morning session went as follows :

Lat pull downs - 3 sets 10@45kg mac
Seated rows - 3 sets 8@60kg mac
Rack pulls - 3 sets 8@125kg bb
Shrugs - 3 sets 12@50kg mac
Rear delt flyes - 3 sets 12@ 15kg db

Focus mainly on back with some added trap work given im already hitting them with rack pulls anyway. Never used a machine for Shrugs before, noticed a slightly different range of motion, will probably go back to dumbbells for Shrugs after giving it a whirl. Made the back a bit of a focus last two weeks as its probably been neglected a little since my return to training. So rather than tossing it into an upper or lower day, its getting its own day

 

[ironguru]

Only a few weeks in on cycle but the Deca is starting to exhibit a bit of love on my joints.

Deca’s magic lube for the joints feels like WD-40 once it kicks in

 

[Dan30185]

Deca’s magic lube for the joints feels like WD-40 once it kicks in

For sure it is lol. It's like a cuddle from a can of silicone spray

 

[Dan30185]

Heading into week 5 of cycle next week, joints feel good, no change up of dosing. Certainly leaner and more muscular, pics don't really show as the mirror, but happy enough so far. Libido has not yet taken a hit, so I have not included Masteron just running the 250mg of Test and 300mg of Deca. All in all, very nice feeling , low dose , no side effects at all evident, I didn't expect too much drama at those dosages , so far that's been correct. I will be doing bloods next week and should have those results back within 3 days which will be uploaded straight up. So far so good , hats off to the guys over at Ozsteroids

 

[Dan30185]

Going to be restructuring the training for a bit. I will be lightening the mechanical load a bit and throwing a bit more volume , will also be zeroing in a little more on specific groups incorporating some more isolation movements. I will be doing one body part per day, as it gives me the duration im looking for and whilst it may not be the ideal frequency, I think with the indirect work considered , its enough. So the plan moving forward at least for the next few weeks will be :


Monday ( shoulders )

DB Shoulder Press - 3 sets of 10 - 12
Lateral Raises - 3 sets of 12 - 15
Rear Delt Flyes - 3 sets of 12 - 15
DB Shrugs - 3 sets of 10 - 12

Tuesday ( back )

Rack Pulls - 3 sets of 10 - 12
Lat Pull Downs - 3 sets of 12 - 15
T Bar Rows ( supported ) - 3 sets of 10 - 12

Wednesday ( chest )

DB Incline Press - 3 sets of 10 - 12
Fly Machine - 3 sets of 12 - 15
Wide Grip Dips - 2 sets to failure

Thursday ( Rest )

Friday ( arms )

Preacher Curls - 3 sets of 12 - 15
Overhead Tricep Press - 3 sets of 10- 12
Cable Curls - 3 sets of 12 - 15
Tricep Press Downs - 3 sets of 12 - 15

Sat ( legs )

Hack Squat - 3 sets of 10 - 12
Laying Leg Curl - 3 sets of 12 - 15
Leg Extensions - 3 sets of 12 - 15
Barbell Calf Raises - 3 sets of 12 - 15

Sun ( rest )

Rinse and repeat. Generally i don't think arms deserve their own day given the amount they do already, but i would rather do legs on a Saturday given its my shortest work day of the week.

 

[Dan30185]

Training session Saturday morning went as follows :

Hack Squats - 3 sets x 12 @ 60kg mac
Leg Curls - 3 sets x 15 @ 18kg mac
Leg Extensions - 3 sets x 15 @ 20kg mac
Calf Raises - 3 sets x 15 @ 75kg

3 second eccentric , 2 second pause at bottom , explosive concentric and squeeze and hold at the top for 2 seconds , on all exercises , not locking out . Focusing on time under tension , couldn't move quite as much weight , but bit of a switch away from mechanical load focus

 

[Dan30185]

Next week diet plan :

BFAST

- 3 egg omelette with 2 pieces toast
- Large coffee

SNACK 1

- 95g Canned Tuna

SMOKO

- 200g Lamb rump steak with 1 cup of rice , 1 cup of broccoli and green beans
- 1 cup full cream milk

SNACK 2

- 3 Hard boiled eggs

LUNCH

- 200g chicken thighs with 1 cup pasta 1 tablespoon of butter and garlic
- Pepsi Max ( no sugar )

SNACK 3

- Peanut butter toast x2
- 1 Banana

SNACK 4

- WPI Vanilla flavour( bulk nutrients ) with milk
- 3 Snakes

DINNER

- 300G Eye fillet steak, 1 cup of rice, half cup brussel sprouts with garlic butter

DESSERT

- Persian rice pudding

SNACK 5

- Vegemite sandwich with cheddar cheese
- 1 glass of full cream milk

 

[darkHORSE]

You've got it all sorted

 

[hubbles]

3 second eccentric , 2 second pause at bottom , explosive concentric and squeeze and hold at the top for 2 seconds , on all exercises , not locking out . Focusing on time under tension , couldn't move quite as much weight , but bit of a switch away from mechanical load focus

Top approach... slowing down the tempo like that really makes every rep count. You’ll lose a bit of weight on the bar but the tension and muscle activation you’re getting is next level. I foind that it's a great way to break plateaus and build better control through the full range.

 

[Dan30185]

Top approach... slowing down the tempo like that really makes every rep count. You’ll lose a bit of weight on the bar but the tension and muscle activation you’re getting is next level. I foind that it's a great way to break plateaus and build better control through the full range.

Cheers mate, trying to force as much blood in those fibres as possible

 

[Dan30185]

Training this morning was :

Lat Pull Downs - 3 sets 15@30kg mac
Seated Rows - 3 sets 12@65kg mac
T Bar Rows - 3 sets 15@60kg
Dumbbell Pullover - 3 sets 15@15kg db(each)

Back today, the slower tempo means I am resting less during sets , as opposed to resting 90 seconds to 2 mins, im resting 30 seconds after each superset. This is results in a much more profound pump to the target muscle , but find that its supporting groups that fatigue faster at times. This morning it was my arms that were fatiguing a little faster than my lats due to the follow through. In these instances I will be reducing range of motion to increase time under tension