Grounded
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Old folks have fun too.
During two and a half years of HRT I make significant body composition improvements, the back-sliding stopped and I was feeling really good again. Progress seemed to stall around the first of the year. So in May I committed to fish, no longer cut bate and focus on Bobo’s Deluxe Fat-loss Program. My progress is outlined in the FLA Training Forum, http://anabolicminds.com/forum/fla-training-forum/51049-fat-loss-success.html.
So with that success under my belt and Bobo no longer available (whine) now what?
I stepped up my level of commitment and bought 48 private training sessions from a gentleman I had been watching train some others at the gym where I work out. I decided I wanted to focus on building strength-recovery and would see what could happen with a careful diet pushing for some weight gain.
After figuring out my strength unbalances we have settled into three workouts a week, chest & tris. Monday, back Wednesday, legs Friday.
I asked for high intensity and I’m getting it. Warm ups to three or so low (6) rep heavy sets (positive failure then one or more forced) followed with another two or three higher rep pyramiding down sets, those also to failure. Then several other support exercises, multiple sets, 10-12 reps to failure, sometimes up to 20 reps or more. PNF stretching for the worked muscles is included.
My working poundage for the heavy stuff is moving up nicely. At 90 lbs dbs I’m 15 lbs above my PB for incline db presses. Dead lift is going up (275 for 3 sets of 7 this week) but I wasted several weeks trying to switch to Sumo and have come back to regular, (PB 335). And squats…for the first time in my life I hit 305# (I don’t think I made 90 degrees but they were close) (PB 295). I did three sets of 275 to parallel yesterday and they felt “comfortable”. (Yes, each taken to positive failure but that happened after seven reps.) I feel like I’m making great progress.
Tale of the tape:
Body Weight 182 lb, 5/20 175 lb, 9/6 182 lb,11/19
........5/20 9/6 11/19
Bicep 15 15.5 15.38
Chest 43.75 44 44.5
Waist 31.5 30 30.5
Navel 33.5 31 31.5
Hips 37.5 36 37
Thigh 22.75 22.5 23
Calf 15.25 15.13 15.13
Here are a couple progress photos (after 8 weeks):
(Reference photos at the FLA thread.)
I leave on a two week vacation after Thanksgiving (very high altitude hiking in Peru). My recovery has been great, way beyond anything I could ever imagine. DOMs like no tomorrow but I’m alive with energy knowing that I can go in and workout HARD for about an hour and feel incredible until the next workout.
My trainer (who is one sick puppy) thinks I’m doing great (I’m one of his sickest clients). He’s saying that when I get back he’s going to blow me up big time. Cool. I feel like I’m a beginner again. Look out Arnooolllldddd! :good:
I believe my lean to fat gain is running about 5:1 or better. I’m running about 1,000 kcal (3,300) above the average I ran through the cut. This seems to be a good ratio and quick enough weight gain. I’d love to hear your thoughts.
During two and a half years of HRT I make significant body composition improvements, the back-sliding stopped and I was feeling really good again. Progress seemed to stall around the first of the year. So in May I committed to fish, no longer cut bate and focus on Bobo’s Deluxe Fat-loss Program. My progress is outlined in the FLA Training Forum, http://anabolicminds.com/forum/fla-training-forum/51049-fat-loss-success.html.
So with that success under my belt and Bobo no longer available (whine) now what?
I stepped up my level of commitment and bought 48 private training sessions from a gentleman I had been watching train some others at the gym where I work out. I decided I wanted to focus on building strength-recovery and would see what could happen with a careful diet pushing for some weight gain.
After figuring out my strength unbalances we have settled into three workouts a week, chest & tris. Monday, back Wednesday, legs Friday.
I asked for high intensity and I’m getting it. Warm ups to three or so low (6) rep heavy sets (positive failure then one or more forced) followed with another two or three higher rep pyramiding down sets, those also to failure. Then several other support exercises, multiple sets, 10-12 reps to failure, sometimes up to 20 reps or more. PNF stretching for the worked muscles is included.
My working poundage for the heavy stuff is moving up nicely. At 90 lbs dbs I’m 15 lbs above my PB for incline db presses. Dead lift is going up (275 for 3 sets of 7 this week) but I wasted several weeks trying to switch to Sumo and have come back to regular, (PB 335). And squats…for the first time in my life I hit 305# (I don’t think I made 90 degrees but they were close) (PB 295). I did three sets of 275 to parallel yesterday and they felt “comfortable”. (Yes, each taken to positive failure but that happened after seven reps.) I feel like I’m making great progress.
Tale of the tape:
Body Weight 182 lb, 5/20 175 lb, 9/6 182 lb,11/19
........5/20 9/6 11/19
Bicep 15 15.5 15.38
Chest 43.75 44 44.5
Waist 31.5 30 30.5
Navel 33.5 31 31.5
Hips 37.5 36 37
Thigh 22.75 22.5 23
Calf 15.25 15.13 15.13
Here are a couple progress photos (after 8 weeks):
(Reference photos at the FLA thread.)
I leave on a two week vacation after Thanksgiving (very high altitude hiking in Peru). My recovery has been great, way beyond anything I could ever imagine. DOMs like no tomorrow but I’m alive with energy knowing that I can go in and workout HARD for about an hour and feel incredible until the next workout.
My trainer (who is one sick puppy) thinks I’m doing great (I’m one of his sickest clients). He’s saying that when I get back he’s going to blow me up big time. Cool. I feel like I’m a beginner again. Look out Arnooolllldddd! :good:
I believe my lean to fat gain is running about 5:1 or better. I’m running about 1,000 kcal (3,300) above the average I ran through the cut. This seems to be a good ratio and quick enough weight gain. I’d love to hear your thoughts.