Back in the gym after years away

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  1. Back in the gym after years away


    For those of you that don't know me, I was a regular poster here for many years, years ago. I bodybuilded to some degree for most of my 20's. I got into it in the heyday of legal PH's...biggest (then legal) cycle I ran was 2g/week 4AD-cyp with 1g/week of 1T-cyp and alternating orals. Biggest "real" cycle I've run was 700mg/week of each Test-P / Tren-A / Masterson-P. So I've been around the block and know my way around diet and nutrition, in general.

    Fast forward to now...without getting into too much detail, for the past few years I've really struggled. A series of unfortunate events mixed with depression mixed with blah blah blah caused me to be basically sedentary, and ultimately reaching 370+ pounds. I'm not making excuses or looking for sympathy by any means, just telling it how it is. Anyway...

    Been back in the gym regularly for about 3 weeks now, my life in general is looking up as well. I bought some Lipodrene Elite and Noopept, started taking that and made it to the gym 3 times in my first week. My first workout was about 5 work sets (light weight) of chest, and 25 minutes on the elliptical. My last workout (today) was 9 work sets of chest (still light weight but heavier than the first 2 chest days) followed by 73 minutes on the elliptical. I've also dropped 15 lbs.

    After week 1, I dropped the Lipodrene and Noopept for Buproprion and Adderall (after seeing my psychiatrist). Say what you will about Adderall...I don't take it for weight loss, I actually need it (but obviously its potential for weight loss is enormous). Obviously this isn't relevant for everyone, but I've noticed that my heart rate is significantly lower using Adderall with a bit of caffeine than it was with the Lipodrene / Noopept combination (while using the elliptical at the same intensity).

    For those of you not familiar with Adderall, it completely obliterates appetite (amongst other things). My diet has been nothing but protein shakes and turkey sandwiches. And by turkey sandwich I mean 2 slices of whole grain bread with no-sodium added Boar's Head turkey, nothing else. I'm running a severe calorie deficit. I don't eat before the gym, just after. Money is a little tight right now but I'm starting a new job soon, but I'm planning to add fish and/or flax oil, and will pick up another bottle of Orange Triad asap.

    I've been out of the supplement scene for so long that it's hard to discern what's hype and what's actual feedback. Could use advice on what the best flax and fish oil supplements currently are. And I'm also looking for a reasonably priced protein powder blend. Trutein seems to be the best that I can find but $60 for 4 lbs is a bit pricey. Combat Protein is much cheaper but also seems to be much more whey than a true blend. Would like something closer to Trutein so I can mix with water and not skim milk and skip all that lactose.

    Comments, thoughts, suggestions appreciated.


  2. Back at it again today. Weighed in at the gym prior to workout at 356 with clothes and shoes on, was 369 in underwear only 3 weeks ago. Managed 12 work sets of back and 77.5 minutes of cardio. Daily goals are to add volume with weights, and time/intensity for cardio. All goals were met.

    Anyone ever use a lateral elliptical machine? http://www.octanefitness.com/commerc...ticals/lx8000/
    For me this thing is TOUGH. I'm using it at the lowest later width setting and lowest resistance. The first time I tired I thought nothing of it and managed 2.5 min lmao. Did 6 min 2 days ago, 7 min yesterday, and 8.5 min today (followed by 69 min on the regular elliptical). Will shoot for 10 min tomorrow and so on. For those not familiar with it, I'd describe it as something more like a no impact stair stepper than an elliptical. Lactic acid buildup in the quads is unreal after just a few minutes for me, whereas I can breeze through an hour ++ on the regular elliptical.
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  3. Forgot to mention in OP that I'm also using 4mg Nicorette. So current relevant supps/drugs are Buproprion IR 100mg once daily, Adderall IR as needed (15mg in the morning, 7.5mg as needed after that), 4mg Nicorette as needed, Nutrapro Whey Protein, and Orange Triad.

  4. Cardio only today. Managed 15 min on the lateral elliptical (up from 8.5 min yesterday), and 77 more minutes on the regular elliptical. Total 92+ min of cardio. I threw one set of leg curls in for good measure (after the lateral, before the regular). Making serious progress

  5. Ill support you in this man
    Rep for Mr. Supps

    Code- AM10 for 10% off at mrsupps.com
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  6. Quote Originally Posted by Godstrength View Post
    Ill support you in this man
    Thanks! Was getting lonely in here lol.

    Today's workout: 2 sets of deadlifts, 4 sets of back extensions, 4 sets of abs (machine), 4 sets of dumbell shrugs, 1 set of obliques (cable side bends, 1 set each). 30 minutes on the lateral elliptical! That's the tough one I mentioned that's more of a no-impact stair stepper imo. Just to reiterate...the first time I tried it I managed 2.5 min and it killed my quads. Waited a few days before attempting it again, managed 6 min. Next day 8.5 min. Yesterday 15 min. Today 30 min ! Then moved on to the regular elliptical, even upped the tempo and resistance and managed 64 more minutes.

    Summary: 15 work sets of resistance training and 94+ minutes of cardio.

    Perhaps I did a bit much today, but wanted to match my cardio total time from yesterday to assess the new running shoes I got. I'm a flat footed overpronator, and I'm heavy. After extensive research I decided to go with Saucony Redeemer ISO. You can pick these up fairly cheap at the moment because the Redeemer ISO 2 just came out. I originally took the advice of one website and bought a half a size up and had to exchange them for the size I'm accustomed to (I usually wear New Balance). It's only been today's workout with the correct size, but so far I'm thrilled with them. Especially considering I paid $83 for a $150 shoe . If anyone is a flat footed overpronator and interested pm me for more info if you like.

  7. 16 work sets of chest/tris, 81 total minutes of cardio today.

    Went for volume and weight increase today.
    4 sets flat chest press (Hammer Strength equivalent): 45's each side, 10 reps, 4 sets.
    4 sets decline (HS equivalent): 45's each side, 10 reps, 2 sets. Had to drop to 35's for next 2 sets of 10 (last chest workout used 35's for all sets, so still progress).
    3 sets of cable/rope triceps pressdowns. 10 reps each set, weight was laughable and not worth mentioning.
    4 sets seated triceps pressdowns (almost but not quite a seated dip machine) started with 60 ended up at a 100, all 10 reps. Was surprised how "easy" this was for me in relation to my pathetic attempt at triceps pressdowns lol.
    1 set machine flies. 110lbs, failed on the 8th rep. Could have probably squeezed 10 out, but I'm running a severe calorie deficit and probably borderline overtraining as is.

    36 min on the lateral elliptical (up from 30 yesterday).
    12 min walking at 3.1 mph 2% incline on the treadmill. This was actually the first time I've attempted any treadmill work since getting back to the gym. The new shoes worked wonders here, I felt great and could have went longer, but wanted to leave room to improve tomorrow.
    33 minutes on the regular elliptical. Upped both pace and resistance from my average elliptical sessions.

    Woot.

  8. 16 work sets of back/rear delts/lateral delts and 79 min of cardio today.

    Goals met, making progress each workout.

    Also took some "before" pics but won't post them until I have some decent after pics. I put "before" in quotes because I'm already down 15-20 lbs

    Also picked up some True Grit protein (at a helluva deal) and a fresh bottle of Orange Triad. Will add some more supps once I start my new job in a month and have some money to spend.

  9. "Off day" yesterday. Played Pokémon Go with my brother and nephew. Found a pair of New Balances in my closet, looked them up and they said "great stability" etc so I decided to wear them instead of my new Saucony Redeemers...big mistake

    According to my phone I walked 6.2 miles (I'll be buying a Fitbit after I start my new job and have more money). My feet were ungodly sore by the time I finished. Taking a day off from the gym today (at least I'll try, but it's tough for me) to try and rest my feet.

  10. Couldn't fight the urge to hit the gym, so no day off...

    16 work sets of legs, 72 min of cardio.

    First high volume leg day since my return to training. 8 sets of leg presses, 4 sets of leg extensions, 4 sets of leg curls. Fairly light weight but very little rest between sets.

    49 min of lateral elliptical (previous best was 36 min), 23 min on regular elliptical.

    Progress ftw

  11. Great to see your back at the gym...it can be hard to get the gym bug back after time off!

  12. Quote Originally Posted by grinnell27 View Post
    Great to see your back at the gym...it can be hard to get the gym bug back after time off!
    I hear ya. It's funny, I'm so into it that I'm really having trouble taking a day off even when I feel I could use one.

    Today's workout: 16 work sets of chest and tris, 65 min cardio.

    5 sets flat press (Hammer strength equivalent): all 45's each side, 10 reps.
    7 sets decline press (HS equivalent): 45's each side first set, failed at 9. 25's each side for 15 reps for next 4 sets. 35's each side for last 2 sets, 15 and 12 reps.
    4 sets of triceps push down machine (similar but not quite seated dip): 1 set @ 100 lbs 10 reps. 3 sets @ 80 lbs for 15, 12, 12. Very little rest in between all sets compared to how I've always trained.

    65 minutes on the regular elliptical only. I'd like to keep using the lateral elliptical maybe every other day, but for whatever reason that one makes my feet sore a lot faster than the regular elliptical.

  13. Quote Originally Posted by supersoldier View Post
    16 work sets of back/rear delts/lateral delts and 79 min of cardio today.

    Goals met, making progress each workout.

    Also took some "before" pics but won't post them until I have some decent after pics. I put "before" in quotes because I'm already down 15-20 lbs

    Also picked up some True Grit protein (at a helluva deal) and a fresh bottle of Orange Triad. Will add some more supps once I start my new job in a month and have some money to spend.
    Awesome work bro... 15-20 lbs is a good start. C'mon bro, going to encourage you for the long haul. Keep moving you got it man

    I heard the true grit pre workout is decent... Ive been wanting to pick one up as there pretty cheap but I'm sitting on 5 pwos at the moment lol
    Rep for Mr. Supps

    Code- AM10 for 10% off at mrsupps.com

  14. Quote Originally Posted by supersoldier View Post
    I hear ya. It's funny, I'm so into it that I'm really having trouble taking a day off even when I feel I could use one.

    Today's workout: 16 work sets of chest and tris, 65 min cardio.

    5 sets flat press (Hammer strength equivalent): all 45's each side, 10 reps.
    7 sets decline press (HS equivalent): 45's each side first set, failed at 9. 25's each side for 15 reps for next 4 sets. 35's each side for last 2 sets, 15 and 12 reps.
    4 sets of triceps push down machine (similar but not quite seated dip): 1 set @ 100 lbs 10 reps. 3 sets @ 80 lbs for 15, 12, 12. Very little rest in between all sets compared to how I've always trained.

    65 minutes on the regular elliptical only. I'd like to keep using the lateral elliptical maybe every other day, but for whatever reason that one makes my feet sore a lot faster than the regular elliptical.
    Crushing it brother. Just keep doing what your doing, and you'll be back in no time

  15. Thanks guys

  16. I'm in for support! You've got this!

  17. Quote Originally Posted by supersoldier View Post
    "Off day" yesterday. Played Pokémon Go with my brother and nephew. Found a pair of New Balances in my closet, looked them up and they said "great stability" etc so I decided to wear them instead of my new Saucony Redeemers...big mistake

    According to my phone I walked 6.2 miles (I'll be buying a Fitbit after I start my new job and have more money). My feet were ungodly sore by the time I finished. Taking a day off from the gym today (at least I'll try, but it's tough for me) to try and rest my feet.
    I love my Fitbit watch and scale. It all syncs to your Fitbit profile. You go off the rails on your diet for a week and gain weight, it's there. You decide to be lazy and move a total of 1,300 steps across an entire weekend, it's also there. The accountability alone is worth it for me, but then you also get quantifiable data to see how you're trending in weight, exercise, etc. To some people, it's a waste of money. To me, I love it.

    Im in for this log and I wish you the best of luck. I know you can do this!
    "In this world, empires rise and fall. Ages come and go. The only thing that's certain: Everything will someday die."

  18. you're still alive?

  19. Quote Originally Posted by EasyEJL View Post
    you're still alive?
    Finally an old AM buddy! Good to hear from you bro

  20. good luck. i admire ur focus and determination. we all go through lows...

  21. Quote Originally Posted by Martyfnemec View Post
    I love my Fitbit watch and scale. It all syncs to your Fitbit profile. You go off the rails on your diet for a week and gain weight, it's there. You decide to be lazy and move a total of 1,300 steps across an entire weekend, it's also there. The accountability alone is worth it for me, but then you also get quantifiable data to see how you're trending in weight, exercise, etc. To some people, it's a waste of money. To me, I love it.

    Im in for this log and I wish you the best of luck. I know you can do this!
    A Fitbit is right at the top of my list of things to pick up once I start the new job and have some cash flow. Was reading that they even track your sleep habits and cycles and whatnot now, and some sort of VO2 thing that lets you know if your breathing is ideal for whatever exercise you're doing...like monitoring too long/short inhales/exhales, etc...or some **** like that anyway. Would also like a true heart rate and not need to rely on the stupid handles on the cardio machines and whatnot. Lots of upside, that I can see.

  22. Played Pokémon Go again with my nephew and brother, walked 5+ miles. Good time for an off day right? Nope

    12 work sets of back, 30 min of cardio.

    4 sets Pulldowns (HS equivalent): 45's each side, 12 reps (up from 10 last time)
    4 sets Cable Rows: First set 88 lbs, 10 reps. 77 lbs, 12 reps for 2 sets. 66 lbs for 15 reps.
    4 sets Cable Pullovers: 55x10, 44x12, 2 sets of 33x15. Very little rest between all sets.

    30 min on elliptical (cut cardio short cause I walked 5 miles earlier in the day and I'm a fatass and my feet hurt )

  23. Keep it up!

  24. Subbed! Keep it up man! Victory awaits you!

  25. Crushing it brother Keep at it
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