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Hairygrandpas log, fat- and older people welcome!- diet, training, cycles, healing

Chest

-Did not bench in the past 6 month due to shoulder trouble

Flat bench (testing the water)
130lbs x10
155lbs x10
175lbs x10
200lbs x10
130lbs x20 rp x9 rp x5 rp x4
130lbs x15 rp x6 rp x4 rp x4

Incline bench (testing the water)
110lbs x10
130lbs x9
155lbs x2 (shoulder gave signal -abort)
110lbs x12 rp x5 rp x5 rp x4
110lbs x10 rp x6 rp x5 rp x4

Cable flies -lower
2x40lbs x10
2x50lbs x7/8 drop x10 drop x25

Dips as a finisher
12/9/8

7 min Bicycle at 145 HR

Conclusion: After a long pause, the numbers were satisfying for me. Will bench twice a week now, slowly increasing weight but finishing with lower weight and rest pauses to strengthen tendons.
 
hairygrandpa said:
Chest

-Did not bench in the past 6 month due to shoulder trouble

Flat bench (testing the water)
130lbs x10
155lbs x10
175lbs x10
200lbs x10
130lbs x20 rp x9 rp x5 rp x4
130lbs x15 rp x6 rp x4 rp x4

Incline bench (testing the water)
110lbs x10
130lbs x9
155lbs x2 (shoulder gave signal -abort)
110lbs x12 rp x5 rp x5 rp x4
110lbs x10 rp x6 rp x5 rp x4

Cable flies -lower
2x40lbs x10
2x50lbs x7/8 drop x10 drop x25

Dips as a finisher
12/9/8

7 min Bicycle at 145 HR

Conclusion: After a long pause, the numbers were satisfying for me. Will bench twice a week now, slowly increasing weight but finishing with lower weight and rest pauses to strengthen tendons.
Click to expand...

Awesome benching numbers!
 
CJNator said:
Awesome benching numbers!
Click to expand...

Thank you!
Really? As I said, I did not bench in 6 month. For me it seemed ordinary, but somewhat more at doing flat as I expected.
The best news is, my shoulder was fine, meaning I can exploit BB bench for awhile.
 
Have you ever been on a basketball court and realized you were the only person playing who couldn't dunk?

I have that feeling a lot on here. I'm the only person who can't bench 200+ for 10 reps....and to make it worse, I am getting beat by a grandfather coming off an injury.
 
hairygrandpa said:
Thank you!
Really? As I said, I did not bench in 6 month. For me it seemed ordinary, but somewhat more at doing flat as I expected.
The best news is, my shoulder was fine, meaning I can exploit BB bench for awhile.
Click to expand...

Yea man, those numbers are nice especially for not benching for a while. If you worry about your shoulder do daily face pulls, like 3 sets before benching to further strengthen your rotator cuff to insure you don't injure your shoulder.
 
HIT4ME said:
Have you ever been on a basketball court and realized you were the only person playing who couldn't dunk?

I have that feeling a lot on here. I'm the only person who can't bench 200+ for 10 reps....and to make it worse, I am getting beat by a grandfather coming off an injury.
Click to expand...

What are you talking about?? I have been on a basketball court and realized I was the only person playing who couldn't dunk, dribble, or otherwise contribute in any meaningful way to the game!!

That kind of ranks up there with having dream that you got to work and realized you forgot your pants. No, it's actually worse. I could probably walk into work buck nekkid and not really be that embarrassed.

:damnit1:
 
HIT4ME said:
Have you ever been on a basketball court and realized you were the only person playing who couldn't dunk?

I have that feeling a lot on here. I'm the only person who can't bench 200+ for 10 reps....and to make it worse, I am getting beat by a grandfather coming off an injury.
Click to expand...

LOL, nah...
Benching is overrated IMHO. No need to do them, if you do push ups and dips. Look how gymnasts look like, no benching involved.
The day you'll finish your cut, the gaining begins and I'm confident, at an accelerated rate.
By the way, my name is Hairygrandpa but I'm not a grandpa -only a father.
Reminding me, that my son turns 18 in a month, sh1t. I have urgently to talk to him about bees and flowers, damn.
 
hairygrandpa said:
LOL, nah...
Benching is overrated IMHO. No need to do them, if you do push ups and dips. Look how gymnasts look like, no benching involved.
The day you'll finish your cut, the gaining begins and I'm confident, at an accelerated rate.
By the way, my name is Hairygrandpa but I'm not a grandpa -only a father.
Reminding me, that my son turns 18 in a month, sh1t. I have urgently to talk to him about bees and flowers, damn.
Click to expand...

Hoping to get some pointers from your son? Last time I checked, things hadn't changed much, but it was awhile back, so if you do get some good pointers share them.
 
HIT4ME said:
Have you ever been on a basketball court and realized you were the only person playing who couldn't dunk?

I have that feeling a lot on here. I'm the only person who can't bench 200+ for 10 reps....and to make it worse, I am getting beat by a grandfather coming off an injury.
Click to expand...

UncleSarm said:
What are you talking about?? I have been on a basketball court and realized I was the only person playing who couldn't dunk, dribble, or otherwise contribute in any meaningful way to the game!!

That kind of ranks up there with having dream that you got to work and realized you forgot your pants. No, it's actually worse. I could probably walk into work buck nekkid and not really be that embarrassed.

:damnit1:
Click to expand...

Invalid Link Removed
 
UncleSarm said:
What are you talking about?? I have been on a basketball court and realized I was the only person playing who couldn't dunk, dribble, or otherwise contribute in any meaningful way to the game!!

That kind of ranks up there with having dream that you got to work and realized you forgot your pants. No, it's actually worse. I could probably walk into work buck nekkid and not really be that embarrassed.

:damnit1:
Click to expand...

Lol, I feel like that everytime I play basketball. When they can all dunk too, then you really have nothing to contribute, haha.

One summer in college I was playing tennis all the time with various friends...like everyday, and I thought I was getting pretty good. Then I was hanging out with an athlete friend from HS and he suggested we play tennis, but he hadn't played in a decade. I thought, I will go easy....and within 5 minutes he was hitting angles no one I played with could hit. He killed me. Some people are just good when you give them a ball and make them run around.
 
HIT4ME said:
Lol, I feel like that everytime I play basketball. When they can all dunk too, then you really have nothing to contribute, haha.

One summer in college I was playing tennis all the time with various friends...like everyday, and I thought I was getting pretty good. Then I was hanging out with an athlete friend from HS and he suggested we play tennis, but he hadn't played in a decade. I thought, I will go easy....and within 5 minutes he was hitting angles no one I played with could hit. He killed me. Some people are just good when you give them a ball and make them run around.
Click to expand...

Let's face it, we are all vaginas.
I get that same feeling when seeing MrKleen73 's workouts. Before that it was kenpoengineer who posted ridiculous workout regimes, making my balls shrink. I incorporated quite a bit of his approaches in my workouts.
 
HIT4ME said:
Lol, I feel like that everytime I play basketball. When they can all dunk too, then you really have nothing to contribute, haha.

One summer in college I was playing tennis all the time with various friends...like everyday, and I thought I was getting pretty good. Then I was hanging out with an athlete friend from HS and he suggested we play tennis, but he hadn't played in a decade. I thought, I will go easy....and within 5 minutes he was hitting angles no one I played with could hit. He killed me. Some people are just good when you give them a ball and make them run around.
Click to expand...

Even worse, at the start of my senior year of high school I started dating this sophomore girl who told me she was into swimming and wanted to join the swim team. I was like "Nice! I'm on the swim team. We can race sometime". Because of an ongoing "feud" with the girls team, coach decided to resolve this in the water. This girl ended up beating our best guy by almost a body length in the 100 meter freestyle. Her sophomore year she broke school records in all the events she swam in, broke state records, broke her own records in her junior year, and in her senior year the university came knocking and told her "Swim for us". Instead of finishing high school, they gave her a full free ride and her college freshman classes counted towards both her HS graduation and towards her college credit. I'm just glad I never swam against her. It would have been painfully embarrassing.
This girl was fast in the water and stupid fast in and out of the turns. I mean getting beaten as a senior by a sophomore is harsh.

Edit: A high school senior is 17-18 years old. A sophomore is 15-16 years old.
 
UncleSarm said:
Even worse, at the start of my senior year of high school I started dating this sophomore girl who told me she was into swimming and wanted to join the swim team. I was like "Nice! I'm on the swim team. We can race sometime". Because of an ongoing "feud" with the girls team, coach decided to resolve this in the water. This girl ended up beating our best guy by almost a body length in the 100 meter freestyle. Her sophomore year she broke school records in all the events she swam in, broke state records, broke her own records in her junior year, and in her senior year the university came knocking and told her "Swim for us". Instead of finishing high school, they gave her a full free ride and her college freshman classes counted towards both her HS graduation and towards her college credit. I'm just glad I never swam against her. It would have been painfully embarrassing.
This girl was fast in the water and stupid fast in and out of the turns. I mean getting beaten as a senior by a sophomore is harsh.

Edit: A high school senior is 17-18 years old. A sophomore is 15-16 years old.
Click to expand...

Invalid Link Removed
 
hairygrandpa said:
Chest

-Did not bench in the past 6 month due to shoulder trouble

Flat bench (testing the water)
130lbs x10
155lbs x10
175lbs x10
200lbs x10
130lbs x20 rp x9 rp x5 rp x4
130lbs x15 rp x6 rp x4 rp x4

Incline bench (testing the water)
110lbs x10
130lbs x9
155lbs x2 (shoulder gave signal -abort)
110lbs x12 rp x5 rp x5 rp x4
110lbs x10 rp x6 rp x5 rp x4

Cable flies -lower
2x40lbs x10
2x50lbs x7/8 drop x10 drop x25

Dips as a finisher
12/9/8

7 min Bicycle at 145 HR

Conclusion: After a long pause, the numbers were satisfying for me. Will bench twice a week now, slowly increasing weight but finishing with lower weight and rest pauses to strengthen tendons.
Click to expand...

Great numbers, HG! I do the same thing (usually) if my shoulder gives me issues during pressing, ABORT! Lol

There's many ways to target chest effectively...just so happens that pressing is one of my favs, never giving it up unless I have to. Also, SUBBED!?
 
UncleSarm said:
Even worse, at the start of my senior year of high school I started dating this sophomore girl who told me she was into swimming and wanted to join the swim team. I was like "Nice! I'm on the swim team. We can race sometime". Because of an ongoing "feud" with the girls team, coach decided to resolve this in the water. This girl ended up beating our best guy by almost a body length in the 100 meter freestyle. Her sophomore year she broke school records in all the events she swam in, broke state records, broke her own records in her junior year, and in her senior year the university came knocking and told her "Swim for us". Instead of finishing high school, they gave her a full free ride and her college freshman classes counted towards both her HS graduation and towards her college credit. I'm just glad I never swam against her. It would have been painfully embarrassing.
This girl was fast in the water and stupid fast in and out of the turns. I mean getting beaten as a senior by a sophomore is harsh.

Edit: A high school senior is 17-18 years old. A sophomore is 15-16 years old.
Click to expand...
Invalid Link Removed

yea that looks pretty threatening
 
sparks2012 said:
Great numbers, HG! I do the same thing (usually) if my shoulder gives me issues during pressing, ABORT! Lol

There's many ways to target chest effectively...just so happens that pressing is one of my favs, never giving it up unless I have to. Also, SUBBED!��
Click to expand...

As you get older, the word : "Abort" becomes more frequently, in many situations.

Welcome aboard the "cripple-misfits-oldfart-log", LOL!
 
Chest/Triceps

Circuit:

Chin ups / Lat push down rope 85lbs / triceps push down rope 100lbs(30 sec. pause betw. exercises)
Chin:12
Lat:9
Tri:12
Chin:9
Lat:8
Tri:10
Chin:8
Lat:9
Tri:8
Chin:7 rp x2
Lat:8 rp x2
Tri:9 rp x4

Triceps push down rope drop-mayhem / no pauses just upping 1 notch
100lbs x9
92lbs x4
85lbs x5
77lbs x6
70lbs x6
62lbs x6
54lbs x7
46lbs x8
39lbs x11
33lbs x15
27lbs x27
22lbs x42

Bent over row BB
220 lbs x8/8/8

[video=vimeo;174449889]https://vimeo.com/174449889[/video]

Floor DB extensions drops, no pauses
22lbs x20
16lbs x9
11lbs x15

22lbs x22
16lbs x12
11lbs x15

7 minute bicycle at 145 HR
 
MedRat said:
Subbed!
Click to expand...
MedRat, as we have talked about healing in your thread:
Ostarine has some healing abilities too, besides being a great recomp/cutting tool.
15-20mg Osta, with Dermacrine as a base, for 2 month helped me in the beginning to loose fat and getting stronger.
Only sides were slightly elevated BP in the last month, managed by natural means (garlic, hibiscus tea, hawthorn).

What exactly is your condition?
 
Torn trap, upper left side. 2 herniated discs at C5 and T1. I'd never heard of anything for soft tissue injury repair. Doctors here need to step up their knowledge and techniques.

I'm also on trt and have high blood pressure for a long time.
 
MedRat said:
Torn trap, upper left side. 2 herniated discs at C5 and T1. I'd never heard of anything for soft tissue injury repair. Doctors here need to step up their knowledge and techniques.

I'm also on trt and have high blood pressure for a long time.
Click to expand...

You will find a lot of dudes here on AM with similar issues.
I have no soft tissue problems (yet). I'm about to purchase BPC-157 for "fugged up knees" <----that's the medical therm, lol -and will log my experience.
BPC should help with your traps too, for the bad discs you may need someone who pins you, as reaching your back will require the skills of a contortionist.
The high BP isn't very helpful when considering Ostarine, I guess.
Have you found something on Pentosan?
 
Haven't had a chance to check yet but I will. I'm very much interested in better health and life extension. I've been devoting a lot of time to entire body wellness.
 
I posted the same post on another threat but it should belong in my log.

Don't know if it helps sharing this, as everybody is different:
I'm sick of counting calories and going through cut-and bulk phases.
I don't want to go to the gym anymore, knowing I am on a cut and can not gain strength and muscle.

I need a daily diet that satisfies me, promotes gains- and if possible, makes me lean in the long run.

Complex carbs are apparently the key.

For my skinny son I make "bulk-bread" , the recipe is here(scroll a bit):
Invalid Link Removed

You can play around and use cocoa , milk, juice (fresh), fruits -whatever and it turns out delicious (no peanuts, they get bland), always watching that you do not mix "bad sugars" in.
A fist full of that "bread" has 25+grams of protein and double the amount of complex, slow digesting carbs, it has healthy fat from nuts too and is rich in fibers.


This stuff is awesome in taste and providing energy, I could virtually live only on that and two daily meals with meat and veggies.
Be aware that I do not have cravings for simple carbs anymore, I see bread, pasta, soda and pizza as the enemy.

Here comes the "belief" stuff:
I believe that complex carbs from oats, nuts and dried fruits does not make me fat, instead they promote gains. My experience so far points in that direction.
The question is, can I eat those carbs (+meat) and lose fat, eating until satisfied, when cutting out all other carbs?

What do you guys think?

I'm about to jump on this diet and try out, even though I would have to stick to a cut, looking at my BF.

Eating right and adjust cardio and workout to food volume is my new approach!
 
As CJNator pointed out, cardio will be the defining exercise when it comes to fat loss while on this diet. I agree to that.
 
I'm looking forward to what you have to say about BPC-157. Everyone who has tried it seems to like it. I can't find anything extensive though. Probably due to the long term costs or maybe because it works well very quickly. Many have done site injections. You can also inject SQ or drink it. the logs I've read,people inj 250mcg or drink 1ml. I'd rather inject it. Drinking a ml at a time could really get expensive.
 
MedRat said:
I'm looking forward to what you have to say about BPC-157. Everyone who has tried it seems to like it. I can't find anything extensive though. Probably due to the long term costs or maybe because it works well very quickly. Many have done site injections. You can also inject SQ or drink it. the logs I've read,people inj 250mcg or drink 1ml. I'd rather inject it. Drinking a ml at a time could really get expensive.
Click to expand...

I found a really good website on it, cant find it now, have it bookmarked at my home computer and will send you the link as soon as I'm home.
 
Shoulders/Shrugs

Shoulder press machine
130lbs x4 drop 90lbs x8
110lbs x7 drop 90lbs x7
110lbs x7 drop 90lbs x7

DB shrugs Seth Feroce style "slow-mo"
2x55lbs 20
2x55lbs 18 drop 2x44lbs x17
2x55lbs 15 drop 2x44lbs x11
2x55lbs 17 drop 2x44lbs x13
2x65lbs 14 drop 2x55lbs x17 drop 2x44lbs x13

standing DB bent over rear delt raises
2x65lbs x12/10/10 rp 6

DB lateral raises
2x27lbs x13
2x33lbs x10/10/10

standing arnold press
2x44lbs x9/8/7

5min bike at 145 HR
 
I read Greenfields website. It was pretty informative. I'm impressed by all these new research compounds. Rad-140 and sr9009 look pretty interesting also.

Let us all know if you can get Pentosan. I'd keep the dose low because of the blood thinning aspects.
 
MedRat said:
I read Greenfields website. It was pretty informative. I'm impressed by all these new research compounds. Rad-140 and sr9009 look pretty interesting also.

Let us all know if you can get Pentosan. I'd keep the dose low because of the blood thinning aspects.
Click to expand...

The blood thinning of Pentosan could be beneficial for us, as we are on TRT, battling with increased red blood cells, I guess.
Rad-140 was logged here on AM and seems to be a good bulker, SR9009 on the other hand looks not so shiny, very short half-life.
 
My dad has shot knees. If I could convince him to inject, BPC 157 would be awesome for him.
 
HIT4ME said:
My dad has shot knees. If I could convince him to inject, BPC 157 would be awesome for him.
Click to expand...
Stay tuned, will be the lab rat for this.
My BPC is on its way, will open a separate log for it and document my healing journey there.
I will try Pentosan (originally for horses-I'm a stud! LOL), if I can get it -and maybe IM Adequan (mostly for dogs), same as Arteparon approved in Europe for humans, basically glucosamine with a low molecular weight.
 
hairygrandpa said:
Stay tuned, will be the lab rat for this.
My BPC is on its way, will open a separate log for it and document my healing journey there.
I will try Pentosan (originally for horses-I'm a stud! LOL), if I can get it -and maybe IM Adequan (mostly for dogs), same as Arteparon approved in Europe for humans, basically glucosamine with a low molecular weight.
Click to expand...

Is BPC injectable or can it be oral? My uncle has horrible joint issues and I wouldn't mind putting him on it if it's safe.
 
CJNator said:
Is BPC injectable or can it be oral? My uncle has horrible joint issues and I wouldn't mind putting him on it if it's safe.
Click to expand...
Injectable , sub-cutaneous. Orally more for digestive tract problems and cost prohibitive. For joints, look up Adequan and Pentosan too.
 
CJNator said:
Is BPC injectable or can it be oral? My uncle has horrible joint issues and I wouldn't mind putting him on it if it's safe.
Click to expand...
Adequan is directly for joint issues, no tendon or soft tissue, look it up, also called Arteparon for humans.
 
I've been reading more about new peptides and research compounds. At first I was really excited. The real world benefits either didn't pan out or there was a toxicity risk I'd rather not chance.

Energy is another big issue as we age. Something called Nicotinamide R is available. 500mg seems to be the optimal starting dose. Since one company controlled it all a one month supply at that dosage is going for $45.
 
MedRat said:
I've been reading more about new peptides and research compounds. At first I was really excited. The real world benefits either didn't pan out or there was a toxicity risk I'd rather not chance.

Energy is another big issue as we age. Something called Nicotinamide R is available. 500mg seems to be the optimal starting dose. Since one company controlled it all a one month supply at that dosage is going for $45.
Click to expand...

Very interesting compound, as I remember first discussed on LongeCity.org, apparently a brainchild of David Sinclair.
May look it up again, but as I remember dosage was very high to achieve effects.
 
500mg is the minimum starting dose to see any real effect. After some use, many people move up to 1-1.5 grams a day. Somewhat annoying that NR hasn't been cloned and sold by other sources so we could all get better prices on it.
 
Niacinamide ....which is a metabolite of niacin (nicotine acid) has been shown in studies to help with arthritis. It probably helps blood flow to the joints which improves healing, but it also seems to relieve pain. I believe it was used at 3 g a day...but it is cheap enough.
 
Thanks HIT4ME, I've got arthritis and bone spurs also. I appreciate the heads up. I was just price checking. Niacinamide is much more wallet friendly.
 
Invalid Link Removed

It is old, but like BPC...it isn't patentable, so I doubt there will be a lot of follow up studies.
 
Thanks for that HIT4ME, I just finished order 100+ grams of Niacinamide. I'll try 2-4 grams per day to see how it goes. Anyone interested in knowing can PM me. I'm all for helping out other people.
 
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