Blasting Away With NLA's T-Blast!
- 06-29-2013, 02:40 PM
Blasting Away With NLA's T-Blast!
I just received my first bottle of T-Blast on Monday. I've no idea what to expect, so I'm going to be alert for every little change.
To give you some background: I'm 59. I've been "Low-T" for a while, but have tried a number of different systems for increasing my production of testosterone, because my VA doctors won't give it to me.
I've been back in the gym 5 years since major back surgery 6 years ago next month. I had three discs replaced, the L5-S1 fused, a titanium cage built from S1 up to L2, and two nerves transplanted so I could still walk again. July 2010 marked my return to the bodybuilding stage, some 38 years after my last visit as a teenager, three years to the week after my back surgery. I've been in two contests since then, and have two planned for November of this year, then I want to get to the Masters Nationals for the 60+ division NEXT July.
I'm currently working with an online trainer out of New York. He's my age, an active Masters competitor, has HAD back surgery, and has a Ph.D. in Clinical Nutrition. In the 10 weeks or so I've been with him, I've made more progress than in the previous six months.
He has me on a 3-day on, 1-day off schedule: Legs one day, then Chest/Back, then Shoulders/Arms. It's further divided into four phases: the first 3-days are 6-rep, heavy weight. The second, 8-rep, lighter weight, then 10-rep, still lighter, then finally 15-rep, and lightest. So, I work from strength training, through hypertrophy and into endurance over about a two-week period. I seem to be making solid strength gains each time I hit the 6-rep days.
Here's a bit of a retrospective, from fat, to fit.
In my first contest, I looked like this:
By last year, in two shows, I looked like this:
I came in fourth out of four in the top show, the Vulcan Classic, in Birmingham, Alabama, last Memorial Day weekend. In the second show, the Tricky Jackson Classic, in October, I did not place, but Photoshopped myself in next to images of the top three (which is all they had trophies for).
This is what I look like right now:
My goal is to add as much mass as possible until it's time to start cutting for the November shows.
- 06-29-2013, 02:41 PM
Here's the workout from Tuesday. I'd had my first dose of T-Blast on an empty stomach, first thing in the morning.
Well, I must’ve done SOMEthing right yesterday. The hamstrings are definitely tightened up (I stretched good), and the outer quad into the hip needed serious rolling.
Then, on to the chest and back torture scheduled for the day. I swear, these high-rep days are a lot harder on stamina and breathing. (I should point out, historically, I spent the first three months of the year suffering from bacterial bronchitis, and was lucky to get two days a week of training.)
WarmUp Pushups: 1x 25 done *
Dumbbell Pullovers (3x12-15): 70x15, 80x15, 85x15
Flat Bench Press (4x12-15): 155x15, 185x15, 205x15 225x12
Incline DB Press (4x15) 50x15, x12, (I wanted to get the full number of reps 45x15, x13
PushUps on Smith Machine -- 10 reps, 4 sets w/10 lb chain * Doing these with no rest between is gasp-inducing
Incline DB Flyes (3x12-15): 35x15, 40x15, x15 . . . 20-25 second stretch at the end of the set. OWCH!
Pullups: 2 regular sets, 2 partial sets x12, 11, 10, 10
Meadows t-Bar Rows (4x15): 45x15, 70x15, x15, x15 . . . I alternated stances on these, and I was really managing to hit serious cramping (in a good way) on the last reps)
Reach Through Pulldowns (Lat Stretchers) (3x15) 55x15, 70x15, x15, x18 . . . I think I’ve finally found my groove on these, and getting the contraction back at the bottom of the lats.
Seated Cable Rows (3x15) low, medium & high): 190x15 low , 175x15 mid, 150x15 high
Rack Deadlifts (3x10): 135x15, 225x15, x15, x12
I always think my numbers on high-rep days look wimpy, but I really DO know better.
06-29-2013, 02:41 PM
From Wednesday: I must’ve been distracted when I arrived at the gym. I got out of the car (I tend not to lock it at the gym), and walked around to the other side to get my bag. I noticed, when I opened the passenger door, that not only had I left my keys in the ignition, but that the car WAS STILL RUNNING! *Sigh*
Warm-Up DB laterals (2 x 20): 30x22, x20
Seated DB Press (4x15): 30x15, x15, x15, x15
Superset w/DB Laterals (4x15): 30x15, x15, x15, x15 . . . shoulders were already burning.
Bent Over Rear Delt Flyes (4x15): 20x15, 25x15, x15, x14 . . . serious rear-delt burn.
Upright Cable Rows: (4x15): 50x15, 57.5x15, 60x15, x15 changing my stance just a little bit REALLY laid the pain in where it belongs.
Incline DB Curls (3x10): [keep elbow at 45 angle to shoulder and elbow in line] 20x15, x15, x15, x15 … I’m getting better at these.
Rev Incline BB Curls (3x15): 45x15, 55x15, x14 . . . these REALLY caused a major pump today.
Hammer Curls (3x15): 45x15, x15, x15
BB Curls (3x15): 60x15, x15, 65x12
Skullcrushers on Preacher (3x15): 55x15, x15, x15 . . . I may ask my trainer if I can switch something out for these. They’re really bugging my shoulders.
Triceps Pushdowns (3x10): 75x15,x15, x15
One Hand DB Extensions (3x15): 20, x15, x15, x15
Close Grip BB Bench Press (2x15): 155x15, x15
06-29-2013, 02:45 PM
I just did cardio and abs Thursday -- 45 minutes of cardio, an hour of core work of various sorts.
Today was a relatively short but f'in NASTY leg day . . .
Leg Extensions - 4 sets -12 /15 /18 /15 – toes in to focus on rectus femoris 100x12, 90x15, 80x18, 80x15
RL 20x15, x15, x10
Heavy Leg Presses - 5 sets – 7pps x8, 9pps x7, 10pps x6, 8pps x8, 4pps x 25 – no lockout at the top; slow, controlled, deep reps. I probably could have gone 5p a side for 25, but my legs feel like balloons as it is.
Dumbbell SLDL’S - 3 sets -- 60x12, 65x15, x20
Leg Extensions - 4 sets toes in. 70x12, x15, 65x18, x15
S/s with Seated Leg curls: 110x12, 135x15, x18, x15
Here's my problem with my legs. I had spinal nerve damage and major back surgery in 2007, so I could walk without a cane. I had fallen in 2004 because of the back, and torn my right quad off at the kneecap. I have the devil's own time getting them to grow. Here's what they looked like yesterday:
06-29-2013, 07:54 PM
Chest and Back:
Went in feeling pretty good. The day wasn't AS hot, and all was on track, but I confess I wasn't feeling real jazzed about heavy day. <grin>
WarmUp Pushups: 1x 25 -- done, The hardest thing about pushups the day after a heavy leg day is keeping your legs out straight. Mine were shaking like crazy.
Dumbbell Pullovers (3x6): 95x6, x6, x6 . . . that awkward moment when you pick up what you think is one weight, it feels too heavy, and get it over your head for the movement, and realize it’s 10 lbs. more than you thought it was . . .
Flat Bench Press (4x6): 225x8, 275x6!, 285x6, x5 ½ -- I haven’t hit 275 on bench in almost two years. I messed up my shoulder, and avoided flat bench altogether for a while. This is actually up 20 lbs. from my last heavy day two weeks ago.
Incline DB Press (4x6): 60x8, 75x6, x6, x6
PushUps on Smith Machine -- Start at Bottom, do 10 reps. Move up a notch, do 10 more. Repeat 2 more times w/20 lb. Chain . . . this seemed easier today.
Incline DB Flyes (3x6): 60x6, 65x6, x6 . . . nice, deep stretch
Pullups: 2 regular sets, 2 partial sets x11, x10, x10, x10
Meadows t-Bar Rows (4x6): 90x6, x6, 115x6, x6 . . . these are getting better, especially as I learn to really squeeze my lower lats.
Reach Through Pulldowns (Lat Stretchers) (3x6) 110x6, x6, x8
Seated Cable Rows (3x6) (low, medium & high): 220, 180, 160 . . . holy crap.
Rack Deadlifts (3x6): 275x6, 315x6, 370x6 . . . closing in on 405!
06-29-2013, 07:54 PM
06-30-2013, 08:28 PM
Today was the heavy (6 rep) day for shoulders and arms. I'm careful not to swing the weight too much, and use tight, controlled form, to avoid injuring the joints or muscles. I've done THAT before.
Warm-Up DB laterals (2 x 20): 30x20, 35x18 . . . almost up to 20 reps with 35
Seated DB Press (4x6): 45x8, x8, 50x6, x6 . . . the hard part is getting the DB up TO the shoulder
Superset w/DB Laterals (4x6): 45x6, 40x6, x6, x6 . . . I guess they’re already pre-fatigued from the warmup sets, or these would be better
Bent Over Rear Delt Raises (4x6): 45x6, x6, x6, x6
Upright Cable Rows: (4x6): 72.5x6, 80x6, 95x6, x6
Incline DB Curls (3x6): (keep elbow at 45 angle to shoulder and elbow in line): 25x6, 30x6, 35x6, x6 . . . probably could’ve gone higher, but tried to keep the form tight.
Reverse Incline BB Curls (3x6): 65x6, 75x6, x6
Hammer Curls (3x6): 55x6, 60x 6, x6 . . . not a hint of a swing – slow and controlled, both ways
BB Curls (3x6): 95x6, x6, x7 . . . going up next time.
Skullcrushers (3x6): 95x6, 105x6, x6
Triceps Pushdowns (3x6): 95x6, 100x6, x6
One Hand DB Extensions (3x6): 35x6, 40x5, 35x6
Close Grip BB Bench Press (2x6): 205x6, 225x6
07-02-2013, 05:39 PM
Have you ever tried seeing a different Endo regaring your health jim?? It may be well worth your time and effort given your age and health.
Never knew you posted on here!
07-02-2013, 09:28 PM
I'm sort of limited to the choice of doctors the VA offers to me, and there are only two at my local clinic, and I've already had issues with the other. I will be talking with some doctors up at the main hospital in Lexington next week.
I was in a VERY ****in' angry mood today. The 6-year-old daughter of some friends of mine was abducted and murdered in Ft. Worth last night. What kind of perverted psychopath would do that to an innocent child. I am BEYOND pissed. I want to see and hear him screaming and pissing HIS pants like a little girl BEFORE they kill his ass.
So, on to a new leg day, in just the right mood for it.
Warmup Leg Extensions (3x20): 70x20, 100x20, x20 . . . Just visualized a certain murderer's nuts, and it was easy, even with a pause a the top.
Smith Machine Sumo Squat (4x8): bar x10, 135x8, 185x8, 205x8, x8 . . . once I got my stance wide enough, and my feet pointed right, these worked well. I look forward to more.
Leg Press (low/close) (4x8): 6pps x8, 7pps x8, x8, x8
Leg Extensions (4x8): 100x8, 115x8, x8, x8
Lying Leg Curls (4x8): 65x8, 80x8, x8,x8 . . done isolation-style, with the feet pointed up toward the knees on contraction, and pointed down on descent.
Leg Press (high/wide) (3x8): 7pps x8, 7p+25/s x8, x8, x8
Jeffersons (4x8): 135x8, x8, x8, x8 . . . the issue here is still balance. Some day’s it’s good, some days not.
Stiff Leg Deadlifts (BB or DB) (4x8): 135x8, 185x8, 205x8, x8 . . . carefully trying to let my hams stretch more. I’m very careful about strains.
07-05-2013, 08:40 PM
Workout completed: New order of exercises, same pain <grin>. My chest feels like a balloon, and my back tight as a drum. All in a day's work.
Warm Up Pushups: 1x25
DB Pullovers (3x8): 75x8, 85x8, 90x8
Incline Bench (4x8): bar x20, 135x8(wu), 185x8, 205x9, 225x8, x6
So, I got carried away and did more than I should. Oh, well.
Incline Cable Fly (4x8): 25x8, x8, x8, 25/20/15x8 ds, no rest
(Do on incline bench; first set at 15° angle move up 1 notch per set -- triple drop back down last set) -- it's amazing how hard that lowest weight is when it's the last of 3 sets done without rest.
Flat Bench Press (3x8): 185x8, 205x8, 225x8, x6 . . , not as heavy today, but then, it's later in the workout, and thus the chest is fatigued.
Pec deck (4x8): 175x9, 205x8, x8, x8
Pullups: 2 regular, 2 partial sets x12,x11, x11, x7
Meadows t -Bar Rows (4x8): 90x8, x8, x8, x8 . . . probably could have gone a bit more, but focused on the form -- this one's a hard one to keep on track.
BB Rows (4x8): Regular or Reverse Grip 225x8, x8 , x8, x8 . . . back was a little "off" -- perhaps because of the stiff-leg deadlifts yesterday, so I didn't want to go any heavier.
Rope Handle Seated Cable Rows (4x8): (l, m, h) 180x8 low, 160x8mid, 140x8 high . . . don’t know why the rope handles make it harder . . .
Single Arm DB Rows (4x8): 85x8, 95x8, x8, x8
I was trying to take a chest shot, because I was so swole, and got photobombed by one of the kids in the gym:
07-05-2013, 08:41 PM
This was a desultory and partial workout, at best. The events of the week have been dragged me down, and my initial fury over the kidnapping and murder of the daughter of some very close friends has become dismay and a bit of depression. I forgot to upload the worksheet into my phone, then got caught up by time:
WU DB Lateral Shoulder Raises: 35x20x2
Hammer Strength Shoulder Press: 90x12, 100x10, 110x8, x8
Front Raises: 50x10, x10, x10, x10
Rear Delt Raises: 30x10, x10, x10
(Crap, I realize now I should've done upright rows)
Incline 45-degree DB Curls: 25x10, 30x10, x8
Preacher Bench Curls: 90x10, 115x8, x8
Smith Drag Curls: 95x10, x10, x10, x8 -- this gave the most amazing lower bicep pump!
Hammer Curls: 45x10, x10, x10
. . . and that's all I managed. I'll polish things off tomorrow morning, with abs & cardio.
07-06-2013, 08:38 PM
Pickup Day (basically, I didn’t get everything done yesterday, so I thought I’d have some fun with this today)
Upright BB Row: bar x 20, 95x 12, x10, 115x8, x10, 135x10
DB Shrugs 80x25, 90x20, 100x20
CG Bench: 95x12, 135x12, 185x10, 225x8, x8
Barbell Curl 21s: 45, 55, 55
One-Arm DB Extensions: 25x10, 30x8, x8, x8
Reverse One-Arm Cable Curls: 15x20, 20x10, 25x15, x15
Cable concentration curls: 25x10, x10, x10, x10
Triceps pressdowns - straight bar wide grip: 85x10, x10, x10, x10
Preacher Curls 85x 8, 100x8, x8
Skullcrushers: 95x8, x8, x8
07-08-2013, 10:13 PM
Leg Day! This is the "10-rep" day, the second of two hypertrophy cycles within my training plan. Friday will begin a "Power" cycle that's going to take everything I have to finish. That'll be a slightly different set of exercises, going from 12-4 reps and going up in weight.
This went well. I didn't wrap the knees on the sumo squat till the 205s, which is new. I need to make them more stable, and I felt comfortable at this today.
The leg presses at -two- points in the workout are nasty.
Warmup Leg Extensions (3x20): 100x20, x20, x20
Smith Machine Sumo Squat (4x10): bar x10, 135x12, 185x10, 205x10, 225x9
Leg Press (low/close) (4x10): 5p x10, 6p, 7p, 8p x9
Leg Extensions (4x10): 100x10, 115x10, x10, x10
Lying Leg Curls (Isolation Style)(4x10): 65x10, 75x10, x10, x10
Leg Press (high/wide) (3x10): 6p x10, 7p x10, x10, x10
Jeffersons (4x8): 135x10, x10, x10, x10
Stiff Leg Deadlifts (BB or DB) (4x8): 135x10, 185x10, 205x9, x8
. . . on to chest and back day tomorrow! I have the rest of the month before I start the contest prep training. I took one look at it and dropped a note to my trainer, and said "Are you tryin' ta kill me?"
07-09-2013, 08:14 PM
Chest and Back 10-rep Day
I was very distracted today, but pushed through.
Warm Up Pushups: 1x25
DB Pullovers (3x10): 60x10, 70x10, 80x10
Incline Bench (4x10): bar x20, 135x12, 185x10, 205x10, x5, 155x10
Incline Cable Fly (4x10); 20x10, x10, x10, 20/15/10x10 ds
(Do on incline bench; first set at 15-degree angle move up 1 notch per set -- triple drop back down last set)
Flat Bench Press (3x10): 155x10, 185x10, 195x10, x8 . . . doing these this late is a bitch
Pec Deck (4x10): 160x10, 175x10, x10, x9
Pullups: 2 regular, 2 partial sets x12, x11, x11, x7 . . . I just pooped out at the end, there.
Meadows t -Bar Rows (4x8): 90x10, x10, x10, x10
BB Rows (4x10): Regular or Reverse Grip 225x10, x10, x10, x8
Rope Handle Seated Cable Rows (4x8): (l, m, h) 190x10 low, 175x10 mid, 175x10 high
Single Arm DB Rows (4x10): 80x10, x10, x10, x10
I know I’m tired when I leave my keys in the toe of my sneakers, and don’t notice until I’m halfway out the door to the parking lot. Back is seriously pumped, and I suspect the chest will make itself known later.
07-10-2013, 10:38 PM
I wasn’t feeling great going in. I hadn’t slept well last night, and today’s therapy session was hard work emotionally, but I knew I’d feel worse if I DIDN’T. As it happens, I was right, and felt much better getting done.
WarmUp DB laterals (2 x 20): 35x20x2
HS Shoulder Press: (4x10) (I do these rather than the Smith Machine Press, because it gives me a better angle on hitting the whole deltoid.) 45/s x12, 70/s x10, 80/sx10, 90/s x10
Bent Over Rear Delt Raise (4x10): 30x10, x10, x10, x10 (I do these with the hands pronated (palm down) relative to the body because it gives a better isolation of the rear delt over the more used "neutral" hand position.)
Upright Cable Rows: (4x10): 50x10, 65x10, x10, x10
DB Front Raises 35x10, x10, x10, x10
Incline DB Curls (3x10): keep elbow at 45° angle to shoulder and elbow in line 25x10, x10, x10
Preacher BB Curls (4x10): 65x10, 10, x10, x10
Hammer Curls (3x10): 30x10, 35x10, 40x10 . . . slow and controlled. No swinging
Smith Drag Curls (3x10) 25/s x10, 35/s x10, 45/s x10
Skullcrushers (3x10): 95x10, x10, x10
Triceps Pushdowns (3x10): 60x10, 72.5x10, 80x10 . . . flexing the wrist down at the bottom for more emphasis on the tricep.
One Hand DB Extensions (3x10): 25x10,x10, 30x10
Close Grip BB Bench Press (2x10): 135x12, 185x10, x10
There was some abs work in there, too, while waiting for the downpours to pass. <grin>
07-15-2013, 12:26 PM
Well, Thursday the 11th was just Cardio and Abs; then a migraine laid me low Friday and Saturday.
Thursday was just cardio and abs, and Friday and Saturday I got laid out with a migraine.
Got in and got work done.The sudden thunderstorm actually helped my mood. This was short, but brutal.
Leg Extensions: 100x12, 115x8, 130x4
Wide Stance Smith Squats: 135x12, 185x12, 225x7, 265x4, 275x4 . . . this is actually a new high for me, so I was happy.
Duck Leg Press: 6pps x12, 8p x10, 9p x8, 10p x5 . . . I probably could have put another 25 on each side, but there was no one around to help if I got into trouble.
Leg Curls: 65x12, 80x10, 95x6, 110x4
. . . and out.
07-15-2013, 07:10 PM
Woo-HOO! I definitely think the T-Blast is kicking in. Weights and endurance are both solidly up.
All of these are supposed to be 4 sets, from 12 reps, down to 4, except for the cable rows, which are only 3 sets. I was really surprised at the power I was able to generate.
Bench Press: 155x12, 205x10, 245x6, 265x4 . . . Wo0T!
Smith Incline Bench: 155x12, 185x8, 205x6, 225x4 . . . I was hoping for more, but. . .
Flat Bench DB Flyes: 35x12, 45x10, 55x8, 65x6! 70x4 . . . I was surprised by getting 6 our of the 65s, so went on for the 70s.
Bent Over BB Rows: 155x12, 185x10, 225x8, 275x 6!, 295x4 . . . I had started to just go for 285, but said “What the heck. Let’s see what happens”. 315 is getting closer!
Seated Cable Rows: 160x12, 200x8, 240x6! I could really feel my lats and shoulder blades pulling together back there.
Wide Grip Lat Pulldowns: 140x12, 180x8, 220x6, 240x4!
Pullups: 8, 7, 7 . . . my lats were already fried by this point
. . . then got some abs in.
07-19-2013, 09:40 PM
After three days out of the gym due to intestinal-fu, today I got back to it. The weights are weeping for the way I tortured them. Shoulders are burning, arms are popping. Now THAT'S the way I like it! On top of the T-Blast, I've started adding Prodigy pre-workout to my days, and I can say my endurance is up and my pumps are insane!
Hammer Strength Seated Press (4x12-4): 45/s x15wu, 55/s x12, 70/s x12, 90/s x10, 100/s x8, 110/s x6, 120/s x4 . . . It was only supposed to be 4 sets, but I kept getting more than 4 reps, so I kept going up till that was all I got.
Front Raises (3x12-4): 45x12, 55x6, 60x4
DB Lateral Raises (3x12-4): 30x12, 40x8, 50x5
BB Preacher Curls (4x12-4) 75x12, 95x8, 105x6, 120x4 . . . my low back didn’t want me to do these unsupported, so I did preachers.
DB Curls (4x12-4): 35x12, 50x8, 55x6, 60x4
Close Grip Bench Press (4x12-4): 135x12, 155x10, 185x6, 225x4
Skullcrushers (4x12-4): 90x12, 110x10, 130x8, 140x6, 150x4
07-29-2013, 11:25 PM
Well, this morning was the last of the T-Blast, darn it.
I tried something new today, at my trainer's direction -- one of the variations of EDT: Escalation Density Training.
Well, THAT was different . . .and intense.
4 exercises for legs. Each done for 7 1/2 minutes. Slooooowwwww reps.
Leg Press: 3 plates per side - 8-10 counts up and down
Leg Curl: 45 lbs. 8-10 counts up and down
Leg Extensions: 45 lbs. 8-10 counts
Seated calf raises: 1 plate: 8-10 count reps.
My legs were so shaky I had to sit down at the greengrocers while he got my order together.
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