As stated above, I'm thoroughly enjoying a bottle of androcrine right now, and would love to extend my run!
Stats: 34 years, 6' tall, 195 lbs, about 18% bf.
I've been training for rock climbing for years and have this limited my heavy weight lifting and hypertrophy work in an effort to stay as light and sport specific as possible. Well...all those pullups and overhead dynamic strains paid off with a pretty nasty rotator cuff injury. So, I decided to eat like I haven't for years, get back to lifting a bunch of heavy a$$ $h!t and put on the muscle I've been avoiding, while I take a 6-12 month break from climbing.
Cutting out the lifts that bother my shoulder (overhead work and dips), and doing lots of P.t. work, and adding extra grip and forearm training to stay strong for when I eventually do get back to the rock....my week generally looks like this:
Monday - p.t.
5am- warmup, external rotations, internal rotations, 90*lateral shoulder rotations /ss/scap push-ups, Y/T/I/W's (prone rotator cuff extension exercises), wrist curl concentrics, supinate concentrics
1:00 mobility/stretch
Tuesday - squat/bench
4:30am-warmup w/shoulders
squat 5x5, reverse bench 3x10, inverted row 3x10/incline push-up 3x15, hammer curl 3x20/leg raises 3x20, back bridge reps, Elbow P.t.
1:00 mobility/stretch
Wednesday - P.T.++
4:30am- warmup, external rotations, internal rotations, 90*s/scap push-ups, Y/T/I/W's, calf raises, reverse wrist, wrist curls, pronate, supinate
1:00 mobility/stretch
Thursday
Warmup w shoulders, squat 3x20/face-pulls 3x15/(bent rows 3x20?)/push-ups 3x20/leg-raises 3x20, back bridge, elbow p.t.
Friday - p.t. light
5am- warmup, scap push-ups, external rotations, internal rotations, Y/T/I/w's, wrist concentric, supinate concentric
1:00 mobility/stretch
Saturday - Dead/Bench
Warmup, Deadlift 5x5, Bench 5x5, bent row 3x8/decline push-up 3x20, curl 3x30/tri push downs 3x30, leg raises/bridge reps, Elbow P.T.
Sunday - - P.T.++
Warmup, scap push-ups, external rotations, internal rotations, W's (5 band)/Y/T/I's, calf raises, reverse wrist, wrist curls, heavy finger rolls, pronate, supinate, coc grippers
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Four week blocks of progression with increasing volume and intensity.
Lifts are still pretty week, as I've been back for only about 6 weeks so far. The bright side is that I still have lots of potential!
Diet is loosely a leangains recomp approach / carb and calorie cycling. On days are roughly 3200 cal/200 pro/400 carb/80 fat. Off days are 2000 cal/200 pro/60 carb/ 100 fat. The injury f'd me mentally for a bit, so my diet was more 50/50 than 80/20 for a couple weeks. Put on some chub with some muscle. So I'm a bit heavier than usual right now and look forward to adding more muscle mass. Goals are to rehab my rotator cuff and medial epicondyl, while gaining strength and some size. If I could lean out a bit...that would be a bonus. Everything is already tracked religiously.
Current sups are pretty standard:
MaxReps preworkout with added beta alanine and occasional stim. Post workout is creatine, carnitine, Betaine, beta alanine.
Staples are c, k, magnesium, orange triad, cissus, Flexatril.
Slinmax occasionally for big carb meals that aren't post workout.
What I've noticed from androcrine so far: energy and outlook has been great, recovery is great, strength is improving faster than I've seen for me before, and my shoulder pain has been very manageable.
Would love the opportunity to share what weeks 4-8 look like with this product!
Thanks! And good luck to all!
