starting over after 19 years

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    Feeling better today. Still at 30 mg and calories at 2400 or so.

    Chest and Tri

    db press 75x5x4, 75x3
    pec deck 85x10x4 concentrating on good negatives
    low cable press 60x10x4
    cable cross over 20x10, 30x10, 40x10, 50x10

    skull crushers
    50x10, 60x10, 70x10, 80x6
    cable pull down
    50x10, 60x10, 70x6, 70x4
    cable overhead extension (rope)
    50x10x4

    Felt strong and pumped today!!! I have the strong feeling of being on and the king of the gym. One guy commented in the locker room that my chest is looking much more defined and I seem to be bulking up a bit. I'm going to cycle my carbs back down just above ketosis. I have some keto strips so let's find out where that is.

    HP

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    meals

    dropping my carbs as low as I can without going into ketosis.

    breakfast 315 cal
    oatmeal
    isopure

    preworkout isopure 200 cal

    workout

    lunch 508 cal
    isopure
    whole wheat bagel
    peanut butter

    dinner 1275 cal
    steak
    lobster
    asparagus
    mushrooms

    evening snack 210 cal
    isopure drink

    2412 calories

    fat 88 g
    cho 102 g
    protein 306 g
  3. New Member
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    up another 2 lbs today. +10

    Day 3 at 40 mg.

    Libdo is down a bit. No other sides to note.

    back and biceps today.

    wide grip lat pull down
    130x10x4
    close grip rows
    120x10x3, 150x10
    straight leg deadlift machine
    60x10x4
    overhead rows
    130x10x3, 150x10

    db curls
    30x10x4
    wrist curls
    20x10, 40x10x3
    reverse EZbar curls
    40x10x4
    EZbar curls
    65x10x4
    cable preacher curls
    45x10x3, 55x10
    •   
       

  4. New Member
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    I'll post progress pics saturday
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    2245 calories

    fat 53 g
    cho 145 g
    protein 298 g

    I still have a cold and a nasty cough. To top it off the other day I tore my hamstring doing squats. It's not too bad but I need to heal up.
  6. New Member
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    progress pics 2.5 months into my recomp


    2.5 months since I started. Three weeks into my Havoc cycle.
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    great job! keep it up!
  8. New Member
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    I have a very dark bruise on my inner thigh about the size of a baseball.
  9. New Member
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    My weight is holding but size is up. I measured my bicep last night and it looks like I increased about 1/2".

    Back and Biceps today.

    overhead rows
    100x10, 130x10, 150x10, 160x10
    lat pull down
    120x10, 140x10, 150x10x2
    deadlift machine
    60x10, 80x10, 100x10, 120x10
    low rows
    120x10, 130x10, 150x10x2

    EZ bar curls
    65x10, 85x10x3
    decline db curls
    20x10, 25x10, 30x10, 35x10
    standing single cable curls
    20x10, 30x10x3
    preacher curls two arm cable
    45x10, 55x10, 65x10, 75x10

    Felt a great pump in the gym.

    Sides are starting to show up. I really have a tough time sleeping the whole night. Back pumps are pretty regular even with 6 g of taurine a day. Libido is down. BP is up about 10 points.

    To tell you the truth I am ready to start another cut but I'm not sure about the timing. Do I cut during PCT or after. What's the most effective.
  10. New Member
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    chest and triceps

    hammersmith bench press machine
    90x15, 180x6, 180x6, 200x5
    decline db press
    55x10, 60x10, 65x10, 70x10
    incline db press
    40x10, 45x10, 50x10, 55x10

    skull crushers
    50x10, 60x10, 70x10x2
    reverse cable pull down single hand
    10x10, 20x10, 30x10x2
    rope push down, back to machine
    40x10, 50x10, 60x10x2
    push downs
    50x10, 60x10, 70x10x2

    good pump. low intensity due to lack of sleep and I have been taking sleeping aid. my body feels harder and more muscular. great cycle for my recomp.
  11. New Member
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    Day off again.

    1988 calories

    fat 37 g
    cho 162 g
    protein 247 g

    libido is down. lethargy is a problem. I'm still dropping fat and muscle is increasing. I'll hit the legs tomorrow.
  12. New Member
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    legs and shoulders

    2050 calories

    fat 30 g
    cho 207 g
    protein 244 g

    squats
    130x10, 200x10, 220x10, 270x10
    hack squat machine
    135x10, 180x10, 205x5, 215x5
    leg press machine calf and quads superset
    270x10, 360x10, 450x10, 540x10
    leg curls
    120x10, 130x10, 140x10x2

    military press machine
    40x10, 50x10, 60x10, 70x10
    low pully front raises
    10x10x4
    low pully lat raise
    10x10x4
  13. New Member
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    255 this morning.

    Back and Biceps

    overhead rows
    130x10, 160x10, 180x10, 190x10
    deadlift
    130x10, 220x5x3
    lat pull down
    130x10, 140x10, 150x10x2
    cable rows
    120x10, 130x10, 140x10x2

    ez bar curls
    65x10, 75x10, 80x10x2
    single standing cable curls
    20x10, 30x10, 40x10x2
    cable seated preacher curls
    45x10, 55x10, 65x10, 70x10

    2047 calories

    fat 53 g
    cho 208 g
    protein 182 g

    started PCT
    SERM creatine
  14. Elite Member
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    How are you progressing with the weight loss? I still am a firm believer you need to get that fat ratio up to 30% of caloric intake and drop the carbs to 20%... that low of fat does not allow for optimal natural test production; something that is key when you are cutting/dieting. Just a thought if you plateau and want to switch it up to keep the metabolism guessing.
  15. New Member
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    Quote Originally Posted by oufinny View Post
    How are you progressing with the weight loss? I still am a firm believer you need to get that fat ratio up to 30% of caloric intake and drop the carbs to 20%... that low of fat does not allow for optimal natural test production; something that is key when you are cutting/dieting. Just a thought if you plateau and want to switch it up to keep the metabolism guessing.
    Thanks for the feedback. To break my last plateau I opted to bulk for a month. The result has been I believe I continue to cut fat and add muscle without seeing the scale move much on my overall weight. I'll post some progress pictures Saturday and let's see if the plan worked.

    I started PCT and changed my diet to cutting again 2 days ago. Let's see what happens next. I need to add HIIT back to my routine and then start playing with macros.

    HP
  16. New Member
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    This may sound weird but I can wear my size 38 jeans now. Next stop size 36.
  17. New Member
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    I essentially on track now. I will continue my program and post some progress pics every once and a while. Thanks for all your help and encouragement.

    HP
  18. New Member
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    3 months


    three months still some belly fat but it's slowly going away.
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    progress


    progress
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  20. Senior Member
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    Fantastic man! Great job. Honestly, this is my first visit to this post but it's clear that you're determined and your results are obvious. Rome wasn't built in a day and neither is an athletic physique but you are well on your way and your foundation is getting more solid every day. Keep it up! The one bit of advice I would offer is that you should forget about isolation exercises and just concentrate on heavy compound lifts for now.
  21. New Member
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    Quote Originally Posted by Bionic View Post
    Fantastic man! Great job. Honestly, this is my first visit to this post but it's clear that you're determined and your results are obvious. Rome wasn't built in a day and neither is an athletic physique but you are well on your way and your foundation is getting more solid every day. Keep it up! The one bit of advice I would offer is that you should forget about isolation exercises and just concentrate on heavy compound lifts for now.
    thanks bro. I get the same feedback over and over. How about this--can you put together a routine for me.
  22. New Member
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    Size 38 Levis? Try 34 bro.

    Keep up the great work man, you've made a pretty big difference in 3 months. You're gonna want to throw in some middle delt work though. Cable side-lateral-raises are good. Bench and rows have your front/rear delts covered, but you don't have much in terms of middle-delt work and it'll limit your growth and mess around your shoulder posture if you don't hit them a bit here and there.

    You'll find the next period of fat loss will be a series of stalls and splurts. You'll lose nothing/gain a little weight in the next few weeks as muscle growth balances or exceeds fat loss but then this will flip and you'll find yourself suddenly losing double digits of lbs for a few weeks in fat as the muscle beings eating it up (Just like Easy said before).

    Keep it up though.
  23. Senior Member
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    Quote Originally Posted by heavypieces View Post
    thanks bro. I get the same feedback over and over. How about this--can you put together a routine for me.
    I'm sorry, brother. I don't have a lot of time but I won't leave you stranded. Start your search here. You can also look in to DC training which I hear is pretty good. But the main thing is to forget isolation work and build a strong foundation. Everything else will fall into place. Squats, deadlifts, bench, dips, rows and chins. These are your friends.
  24. New Member
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    And if neutral grip chins are something you can't do at the moment and you don't have an assisted chinnie machine at your gym, just go for high weight lat pulldowns. You'll be doing chinnies with the best of us in no time.
  25. New Member
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    Quote Originally Posted by Vance View Post
    Size 38 Levis? Try 34 bro.

    Keep up the great work man, you've made a pretty big difference in 3 months. You're gonna want to throw in some middle delt work though. Cable side-lateral-raises are good. Bench and rows have your front/rear delts covered, but you don't have much in terms of middle-delt work and it'll limit your growth and mess around your shoulder posture if you don't hit them a bit here and there.

    You'll find the next period of fat loss will be a series of stalls and splurts. You'll lose nothing/gain a little weight in the next few weeks as muscle growth balances or exceeds fat loss but then this will flip and you'll find yourself suddenly losing double digits of lbs for a few weeks in fat as the muscle beings eating it up (Just like Easy said before).

    Keep it up though.
    Yes next stop size 36.
  26. Board Moderator
    Never enough
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    I recently drifted back up to 34s being snug and no more 32s in the process of bulking from 200-230, but already back down at 225 the 34s are getting loose. and some 32s just about are back to fitting. snugly of course.
    This space for rent

    Phenadrol Log http://anabolicminds.com/forum/suppl...-hell-did.html - AMAZING fat loss results so far
  27. New Member
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    Mid January progress pics


    Progress pics. Been hitting it hard!!
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  28. New Member
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    Going to start bulking soon. Been hitting the gym still and diet is tight.
  29. Elite Member
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    That is huge progress man, great work!
  30. New Member
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    Just remember dude bulking doesn't = eating like ****!

    Keep your food clean when you're looking to increase your LBM.

    Great work so far.
  31. New Member
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    Thanks


    Quote Originally Posted by oufinny View Post
    That is huge progress man, great work!
    Thanks brotha. I'm feeling good now. Clothes are fitting and the girls are looking.
  32. New Member
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    eating clean


    Quote Originally Posted by Vance View Post
    Just remember dude bulking doesn't = eating like ****!

    Keep your food clean when you're looking to increase your LBM.

    Great work so far.
    Yes, I am going to target 3200 calories and eat very clean. I will start a log in the bulk section soon which will include diet and lifting stats every day. I'm going to need some guidance.

    HP
  33. New Member
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    What sort of weights are you pushing on the big 3 mate?

    Deadlift/Flat Bench/Skwats.
  34. New Member
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    Quote Originally Posted by Vance View Post
    What sort of weights are you pushing on the big 3 mate?

    Deadlift/Flat Bench/Skwats.
    I don't know. I've added a workout partner so I am lifting as heavy as I can on the big three to get about 4-6 reps. My routine has been completely switched up though so i feel much weaker. Hitting Costco this weekend to load up on protein, chicken, tuna for a serious attempt at adding muscle.

    Right now I'm at 235 and my arms and legs feel dense. However I still have love handles and belly fat. I need to get a tripod so I can take some pics of my back and a couple of poses.
  35. New Member
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    Weighed in at 228 yesterday. Down 52 lbs since September 7.
  36. New Member
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    Awesome work dude!

    Remember that you can either be building muscle or losing a lot of fat. I'd say you're probably at the cusp of wanting to put on some muscle now rather than just smashing fat, so in that case don't be afraid to be carrying a little podge around the mid-section. Once you're happy with the amount of muscle you've built you can start cutting and losing fat then.
  37. New Member
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    wow, looking great keep it up, such a huge change since I last posted in this thread.

    post some workout logs so we can see your training now.
  38. New Member
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    Quote Originally Posted by carnivalhobo View Post
    wow, looking great keep it up, such a huge change since I last posted in this thread.

    post some workout logs so we can see your training now.
    thanks. I'll start tuesday.
  39. New Member
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    Started bulking two days ago. Eating like crazy right now. The goal is to bulk up for 60 days then cut till summer shows up.
  40. New Member
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    still hitting it hard.
  

  
 

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