Sparkss journey to recovery

Sparkss said:
I am actually a paying Athlean-X customer :). I use his "zero" program (all body weight exercises) to fill in the gaps when I travel and can't find/get to a gym. Ironically the clicking is with my knees at the moment. Go figure. :)
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I love his channel. He is one of very few I trust when it's about correct form and rehab. Only thing I hate is, you have to forward a lot -because he talks too much before showing the exercises one is interested in, IMHO. I want to see right away what's it about and often I'm ready to go to the gym, no time to watch him showing how it's NOT done and WHY -before coming to the point, lol.
 
hairygrandpa said:
I love his channel. He is one of very few I trust when it's about correct form and rehab. Only thing I hate is, you have to forward a lot -because he talks too much before showing the exercises one is interested in, IMHO. I want to see right away what's it about and often I'm ready to go to the gym, no time to watch him showing how it's NOT done and WHY -before coming to the point, lol.
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So true, that's why I always say make sure you have some time before you start watching. He can talk! But he is very throw and tries to explain why.
 
1/9 HST Week 3 / Workout 1

*Full Squats - 1-2 Warm-Up Sets + 1 Set x 10 Reps * 125x15 145x10
*Snatch-Grip Deadlifts - 10 Reps* 145x10 145x10
*Incline DB Bench Press - 10 reps* 60x10 60x10
*Reverse Grip BB Press (Dips) - 10 reps* 125x10 XX
*Underhand Incline BB Row (Medium Grip Chin-Ups) - 10 reps* 85x10 105x10
*Pendlay Rows - 10 reps* 145x10 145x10
*Military DB Press -10 reps* 40x10 40x10
*Bent-Over Rear Lateral Raises - 10 reps* 40x10 XX
*Dumbbell Curls - 10 reps* 35x10 35x10
*Triceps Extensions - 10 reps* 35x10 35x10
*Calf Raises - 10 reps* 35x22 35x20
*Shrugs - 10 reps* 60x10 60x10
*Planks (Weighted Crunches) - 10 reps* 45s 45s
Lower Back Hyper Extensions 20x28 20x25

It was cold when I started, and I had a sweatshirt on. By the end of the workout I was down to my shorts (no shirt) and sweating, with the fan running. It was a good, but rough workout. I am feeling it in all of my joints and my various muscles (Traps are really feeling it today). On the plus side I am seeing results, so it's all good :). I didn't get great sleep last night and was feeling a bit fatigued this morning (still feeling a bit droopy actually). I am going to have a big, clean lunch to see if that helps fuel me along. :)
 
Sparkss said:
1/9 HST Week 3 / Workout 1

*Full Squats - 1-2 Warm-Up Sets + 1 Set x 10 Reps * 125x15 145x10
*Snatch-Grip Deadlifts - 10 Reps* 145x10 145x10
*Incline DB Bench Press - 10 reps* 60x10 60x10
*Reverse Grip BB Press (Dips) - 10 reps* 125x10 XX
*Underhand Incline BB Row (Medium Grip Chin-Ups) - 10 reps* 85x10 105x10
*Pendlay Rows - 10 reps* 145x10 145x10
*Military DB Press -10 reps* 40x10 40x10
*Bent-Over Rear Lateral Raises - 10 reps* 40x10 XX
*Dumbbell Curls - 10 reps* 35x10 35x10
*Triceps Extensions - 10 reps* 35x10 35x10
*Calf Raises - 10 reps* 35x22 35x20
*Shrugs - 10 reps* 60x10 60x10
*Planks (Weighted Crunches) - 10 reps* 45s 45s
Lower Back Hyper Extensions 20x28 20x25

It was cold when I started, and I had a sweatshirt on. By the end of the workout I was down to my shorts (no shirt) and sweating, with the fan running. It was a good, but rough workout. I am feeling it in all of my joints and my various muscles (Traps are really feeling it today). On the plus side I am seeing results, so it's all good :). I didn't get great sleep last night and was feeling a bit fatigued this morning (still feeling a bit droopy actually). I am going to have a big, clean lunch to see if that helps fuel me along. :)
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Nice work brother. Good to hear its performing for you. the old joints just suck! Keep pushing it!
 
1/11 HST Week 3 / Workout 2

*Split Squats 1-2 Warm-Up Sets + 2 Sets x 10 Reps * 50x15 70x10 70x10
*Stiff-Legged Deadlifts - 10 Reps * 145x10 XX XX
*Behind the Back Shrugs - 10 Reps * 105x10 105x10 XX
*Incline DB Bench Press - 10 Reps * 60x10 XX XX
*Reverse Grip BB Press (Dips) - 10 Reps * 125x10 125x10 XX
*Underhand Incline BB Row (Wide Grip Chin-Ups) - 10 reps* 105x10 105x10 XX
*Pendlay Rows - 10 Reps * 145x10 145x10 XX
*Military DB Press - 10 Reps * 40x10 XX XX
*Lateral Raises - 10 Reps * 20x10 20x10 XX
*Skull Crusher (Triceps Pushdowns)* 85x10 85x10 XX
*DB Hammer Curls - 10 Reps * 35x10 35x10 XX
*1-Leg Calf Raises - 10 Reps * 35x22 35x20 XX
*Planks (Weighted Decline Sit-Ups) - 10 Reps * 50s 45s XX
Lower Back Hyper Extensions 20x30 20x25 XX
 
I have been fatigued the last couple of days. I am not sure what is going on. It could be a cold, or it could be something with my TRT dosage. The only way to tell (or get my doc to adjust the dosage) is another blood draw. It feels just like when my test tanked the first time, before I got onto TRT, but just because it feels the same does not mean it is the same cause. I am going to give it until next week and if my symptoms don't improve then I am going to get tested again (already paid for the test, just need to schedule it). The odd thing is that this time feels much worse than when my test tanked. Then I had trouble staying motivated in the gym, but otherwise I don't remember much impact. Right now I am yawning throughout the day (in addition to having trouble staying motivated with my workouts). I was able to push through the workout this morning, kept the weights, or even tried to go up on some, and in finished in a shorter time than I did on Monday. But it is coming up on 9 PM and I am flat out exhausted. Other than the fatigue I have no symptoms (no sinus issues, no headache, no fever, nothing). Although I did have my yearly "wellness" exam earlier this week and my lipids were way off, but that could also be caused by any number of supps. Time will tell.
 
Sparkss said:
I have been fatigued the last couple of days. I am not sure what is going on. It could be a cold, or it could be something with my TRT dosage. The only way to tell (or get my doc to adjust the dosage) is another blood draw. It feels just like when my test tanked the first time, before I got onto TRT, but just because it feels the same does not mean it is the same cause. I am going to give it until next week and if my symptoms don't improve then I am going to get tested again (already paid for the test, just need to schedule it). The odd thing is that this time feels much worse than when my test tanked. Then I had trouble staying motivated in the gym, but otherwise I don't remember much impact. Right now I am yawning throughout the day (in addition to having trouble staying motivated with my workouts). I was able to push through the workout this morning, kept the weights, or even tried to go up on some, and in finished in a shorter time than I did on Monday. But it is coming up on 9 PM and I am flat out exhausted. Other than the fatigue I have no symptoms (no sinus issues, no headache, no fever, nothing). Although I did have my yearly "wellness" exam earlier this week and my lipids were way off, but that could also be caused by any number of supps. Time will tell.
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That is odd. What did the dr think of your lipids? You take NAC?
 
Studhorse said:
That is odd. What did the dr think of your lipids? You take NAC?
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Yes, I take NAC and Policosanol. The doctor that administered the test was not my GP. My insurance requires a "wellness exam" yearly, which is different from my yearly physical. When I had my physical back in October my #s were not that bad (not great, hence the Policosanol, but not horrible).
 
Sparkss said:
Yes, I take NAC and Policosanol. The doctor that administered the test was not my GP. My insurance requires a "wellness exam" yearly, which is different from my yearly physical. When I had my physical back in October my #s were not that bad (not great, hence the Policosanol, but not horrible).
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My liver enzymes were off and my Dr. told me that me taking NAC can throw off the results. I stopped the NAC for 2 months had another test and it was fine.
Dont know if that would effect the lipids? it is related some what to the liver.
 
Studhorse said:
My liver enzymes were off and my Dr. told me that me taking NAC can throw off the results. I stopped the NAC for 2 months had another test and it was fine.
Dont know if that would effect the lipids? it is related some what to the liver.
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Right, that makes sense. The HDL and LDL (molecules?) are created in the liver.

I also am taking 2-andro (Sup3r 2) and tomorrow will be 3 weeks. I had not heard that Andros were particularly hard on the lipids, but I do know that all PHs, no matter how mild (and 2 is pretty mild), can affect them. I just did not expect such a dramatic hit, and dummy me had not even thought too much about it until I started thinking through it all. The OTC cholesterol control supps arrived today (gotta love Prime :)), so I will take those for the next two months (how long this bottle lasts), which will carry me past the intended Sup3r 2 run, after all that I will get a new test done, fasted this time too.
 
1/13 HST Week 3 / Workout 3

*Full Squats - 1-2 Warm-Up Sets + 1 Set x 10 Reps * 125x15 145x10
*Snatch-Grip Deadlifts - 10 reps* 145x10 145x10
*Incline DB Bench Press - 10 reps* 60x10 60x10
*Reverse Grip BB Press (Dips) - 10 reps* 125x10 XX
*Underhand Incline BB Row (Medium-Grip Chin-Ups) - 10 reps* 105x10 105x10
*Pendlay Rows - 10 reps* 145x10 145x10
*Military DB Press - 10 reps* 40x10 40x10
*Bent-Over Rear Lateral Raises - 10 reps* 40x10 XX
*Decline Triceps Extensions - 10 reps* 30x10 35x10
*Dumbbell Curls - 10 reps* 35x10 35x10
*Calf Raises - 10 reps* 35x24 35x24
*Shrugs - 10 reps* 60x10 60x10
*Planks (Leg Raises - 10 reps)* 50s 45s
Lower Back Hyper Extensions 20x32 XX


Not too bad of a workout today. I had multiple interruptions, including a call from my child's school about a shoe malfunction that I had to take her a new pair of shoes (causing me to miss only 1 set total at the end). I still wrapped it at roughly 90 minutes, give or take, and even added some weight/reps to a few of the exercises.

RE: The lipids, I feel stoopid for not thinking about the 2-andro I was taking. I have been taking NAC and Policosanol for on-cycle support, but for some reason when those test results came in I still did not connect the dots. I am just going to blame too much going on right now (family deaths, hospital stays, work craziness, illness, and so on). Short version is that I am not going to sweat the HDL/LDL numbers until after I finish the Sup3r-2 run next month, but continue to take my support supps.
 
Sparkss said:
1/13 HST Week 3 / Workout 3

*Full Squats - 1-2 Warm-Up Sets + 1 Set x 10 Reps * 125x15 145x10
*Snatch-Grip Deadlifts - 10 reps* 145x10 145x10
*Incline DB Bench Press - 10 reps* 60x10 60x10
*Reverse Grip BB Press (Dips) - 10 reps* 125x10 XX
*Underhand Incline BB Row (Medium-Grip Chin-Ups) - 10 reps* 105x10 105x10
*Pendlay Rows - 10 reps* 145x10 145x10
*Military DB Press - 10 reps* 40x10 40x10
*Bent-Over Rear Lateral Raises - 10 reps* 40x10 XX
*Decline Triceps Extensions - 10 reps* 30x10 35x10
*Dumbbell Curls - 10 reps* 35x10 35x10
*Calf Raises - 10 reps* 35x24 35x24
*Shrugs - 10 reps* 60x10 60x10
*Planks (Leg Raises - 10 reps)* 50s 45s
Lower Back Hyper Extensions 20x32 XX


Not too bad of a workout today. I had multiple interruptions, including a call from my child's school about a shoe malfunction that I had to take her a new pair of shoes (causing me to miss only 1 set total at the end). I still wrapped it at roughly 90 minutes, give or take, and even added some weight/reps to a few of the exercises.

RE: The lipids, I feel stoopid for not thinking about the 2-andro I was taking. I have been taking NAC and Policosanol for on-cycle support, but for some reason when those test results came in I still did not connect the dots. I am just going to blame too much going on right now (family deaths, hospital stays, work craziness, illness, and so on). Short version is that I am not going to sweat the HDL/LDL numbers until after I finish the Sup3r-2 run next month, but continue to take my support supps.
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Awesome!
 
Sparkss said:
1/13 HST Week 3 / Workout 3

*Full Squats - 1-2 Warm-Up Sets + 1 Set x 10 Reps * 125x15 145x10
*Snatch-Grip Deadlifts - 10 reps* 145x10 145x10
*Incline DB Bench Press - 10 reps* 60x10 60x10
*Reverse Grip BB Press (Dips) - 10 reps* 125x10 XX
*Underhand Incline BB Row (Medium-Grip Chin-Ups) - 10 reps* 105x10 105x10
*Pendlay Rows - 10 reps* 145x10 145x10
*Military DB Press - 10 reps* 40x10 40x10
*Bent-Over Rear Lateral Raises - 10 reps* 40x10 XX
*Decline Triceps Extensions - 10 reps* 30x10 35x10
*Dumbbell Curls - 10 reps* 35x10 35x10
*Calf Raises - 10 reps* 35x24 35x24
*Shrugs - 10 reps* 60x10 60x10
*Planks (Leg Raises - 10 reps)* 50s 45s
Lower Back Hyper Extensions 20x32 XX


Not too bad of a workout today. I had multiple interruptions, including a call from my child's school about a shoe malfunction that I had to take her a new pair of shoes (causing me to miss only 1 set total at the end). I still wrapped it at roughly 90 minutes, give or take, and even added some weight/reps to a few of the exercises.

RE: The lipids, I feel stoopid for not thinking about the 2-andro I was taking. I have been taking NAC and Policosanol for on-cycle support, but for some reason when those test results came in I still did not connect the dots. I am just going to blame too much going on right now (family deaths, hospital stays, work craziness, illness, and so on). Short version is that I am not going to sweat the HDL/LDL numbers until after I finish the Sup3r-2 run next month, but continue to take my support supps.
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Nice work brother. keep it up!
I think you figured out your lipid issue. stress can f with them and dont know anything about Sup3r-2. but like you said cant be easy on them.
 
BEAST73 said:
Awesome!
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Thanks! that is extremely high praise from someone as dedicated and fit (and solid jacked) as you!

Studhorse said:
Nice work brother. keep it up!
I think you figured out your lipid issue. stress can f with them and dont know anything about Sup3r-2. but like you said cant be easy on them.
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Thanks man. The Sup3r-@ is just 2-andro, so just like any of the andros, but on the much milder side (supposedly). I picked some up last year when Nutriverse put them on a mega sale after OL-UK decided to stop selling them. I have a bunch of bottles and wanted to see how well it performed. I gave up the "natty" flag last year when I went on TRT, even though it is not for supraphysiological test levels, but just to return mine to roughly normal (was in the 500 range the last I checked). So I have been looking at other compounds :). I did try sticking with just TRT for the first couple of months, having heard anecdotally that some people pick up a fair amount of lean mass the first 4 to 6 months on TRT, depending on how low, and for now long, their test levels had previously been. For the first 2 months I did see improvement, then for the next 3 weeks it seemed to flat line, so that was when I decided to add in the sup3r-2. I have noticed strength and size/weight improvements (both on the scale and in the mirror). I also started noticing a renewed appetite that I am doing my best to feed "clean" :)

FireTitan said:
Sparkss youre doing great man!! Proud of you, youre showing some outstanding resilience
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Thanks man, I appreciate that. I am just keeping my head down (and trying to block out the drama around me) and focusing on just moving the weights around :). Also pushing the envelope with certain exercises and trying to heavier and heavier weights. I hot a few numbers that surprised me, or there were weights that I knew I could lift, but when I got under them they were "easier" than I had thought they would be. Always a happy moment when that happens :).
 
1/16 HST Week 4 / Workout 1

*Full Squats - 1-2 Warm-Up Sets + 1 Set x 10 Reps * 125x15 145x10
*Snatch-Grip Deadlifts - 10 Reps* 145x10 145x10
*Incline DB Bench Press - 10 reps* 60x10 60x10
*Reverse Grip BB Press (Dips) - 10 reps* 125x10 XX
*Underhand Incline BB Row (Medium Grip Chin-Ups) - 10 reps* 105x10 105x10
*Pendlay Rows - 10 reps* 145x10 145x10
*Military DB Press -10 reps* 40x10 40x10
*Bent-Over Rear Lateral Raises - 10 reps* 40x15 XX
*Dumbbell Curls - 10 reps* 35x10 35x10
*Triceps Extensions - 10 reps* 35x10 35x10
*Calf Raises - 10 reps* 35x24 35x20
*Shrugs - 10 reps* 60x10 60x10
*Planks (Weighted Crunches) - 10 reps* 45s 45s
Lower Back Hyper Extensions 20x30 20x27

I found myself antsy to "lift something" yesterday and almost broke the 2-day off HST mandate, but held my ground :). The workout this morning was odd. I had plenty of energy (it is slowly coming back) but the strength just felt lacking. I could move the weights, but they felt a little harder to move than I expected, to the point where I questioned myself if I could hit my target reps. But I did hit them every time. I barreled through in just under 90 minutes, which is about right (for all of the setup and weight changes I go through with my small set to get all of the exercises done). I am a little nervous about hitting next week's weights, even at 5 reps those are still going to be the heaviest weights I have moved since I had the surgery.
 
Sparkss said:
1/16 HST Week 4 / Workout 1

*Full Squats - 1-2 Warm-Up Sets + 1 Set x 10 Reps * 125x15 145x10
*Snatch-Grip Deadlifts - 10 Reps* 145x10 145x10
*Incline DB Bench Press - 10 reps* 60x10 60x10
*Reverse Grip BB Press (Dips) - 10 reps* 125x10 XX
*Underhand Incline BB Row (Medium Grip Chin-Ups) - 10 reps* 105x10 105x10
*Pendlay Rows - 10 reps* 145x10 145x10
*Military DB Press -10 reps* 40x10 40x10
*Bent-Over Rear Lateral Raises - 10 reps* 40x15 XX
*Dumbbell Curls - 10 reps* 35x10 35x10
*Triceps Extensions - 10 reps* 35x10 35x10
*Calf Raises - 10 reps* 35x24 35x20
*Shrugs - 10 reps* 60x10 60x10
*Planks (Weighted Crunches) - 10 reps* 45s 45s
Lower Back Hyper Extensions 20x30 20x27

I found myself antsy to "lift something" yesterday and almost broke the 2-day off HST mandate, but held my ground :). The workout this morning was odd. I had plenty of energy (it is slowly coming back) but the strength just felt lacking. I could move the weights, but they felt a little harder to move than I expected, to the point where I questioned myself if I could hit my target reps. But I did hit them every time. I barreled through in just under 90 minutes, which is about right (for all of the setup and weight changes I go through with my small set to get all of the exercises done). I am a little nervous about hitting next week's weights, even at 5 reps those are still going to be the heaviest weights I have moved since I had the surgery.
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Looks to me like you are killing it. Try the 5's if they feel like you are pushing possible injury, move them up to 8 reps and see how that feels. Last thing you want to do is jack up that shoulder again.
I'm declining 300 lb for 12 reps and I feel like I'm at that point of almost over doing it on my shoulder. So far so good. Sometimes paranoia gets the best of you, Better safe than sorry. All this can jack with you brother. I lean more to safe than sorry. Some lifts I just keep the reps up. Better than nothing or getting injured again.
 
1/18 HST Week 4 / Workout 2

*Split Squats 1-2 Warm-Up Sets + 2 Sets x 10 Reps * 50x15 70x10 70x10
*Stiff-Legged Deadlifts - 10 Reps * 145x10 XX XX
*Behind the Back Shrugs - 10 Reps * 105x10 105x10 XX
*Incline DB Bench Press - 10 Reps * 60x10 XX XX
*Reverse Grip BB Press (Dips) - 10 Reps * 125x10 125x10 XX
*Underhand Incline BB Row (Wide Grip Chin-Ups) - 10 reps* 105x10 105x10 XX
*Pendlay Rows - 10 Reps * 145x10 145x10 XX
*Military DB Press - 10 Reps * 40x10 XX XX
*Lateral Raises - 10 Reps * 20x10 20x10 XX
*Skull Crusher (Triceps Pushdowns)* 85x10 85x10 XX
*DB Hammer Curls - 10 Reps * 35x10 35x10 XX
*1-Leg Calf Raises - 10 Reps * 35x25 35x20 XX
*Planks (Weighted Decline Sit-Ups) - 10 Reps * 50s 45s XX
Lower Back Hyper Extensions 20x30 20x25 XX

The workout was uneventful today. I just sort of motored through it. I was feeling a little antsy yesterday, like I was slacking and wanted to exercise/move something, but still was feeling sore in my shoulders and arms (predominately). I was still a little sore in my arms this morning, more like the feeling when a pump stretches the skin just a bit too tight. but by the time I got into it I was fine. I was super hungry yesterday, but oddly enough I had trouble finishing my lunch today, and it was not a huge lunch. I am still hungry, but craving comfort food more so than healthy food. My shirts are starting to fit a lot more snug across my chest and even though the scale and tape measure don't reflect it, I feel like my waistline is going down, albeit slowly.
 
Sparkss said:
1/18 HST Week 4 / Workout 2

*Split Squats 1-2 Warm-Up Sets + 2 Sets x 10 Reps * 50x15 70x10 70x10
*Stiff-Legged Deadlifts - 10 Reps * 145x10 XX XX
*Behind the Back Shrugs - 10 Reps * 105x10 105x10 XX
*Incline DB Bench Press - 10 Reps * 60x10 XX XX
*Reverse Grip BB Press (Dips) - 10 Reps * 125x10 125x10 XX
*Underhand Incline BB Row (Wide Grip Chin-Ups) - 10 reps* 105x10 105x10 XX
*Pendlay Rows - 10 Reps * 145x10 145x10 XX
*Military DB Press - 10 Reps * 40x10 XX XX
*Lateral Raises - 10 Reps * 20x10 20x10 XX
*Skull Crusher (Triceps Pushdowns)* 85x10 85x10 XX
*DB Hammer Curls - 10 Reps * 35x10 35x10 XX
*1-Leg Calf Raises - 10 Reps * 35x25 35x20 XX
*Planks (Weighted Decline Sit-Ups) - 10 Reps * 50s 45s XX
Lower Back Hyper Extensions 20x30 20x25 XX

The workout was uneventful today. I just sort of motored through it. I was feeling a little antsy yesterday, like I was slacking and wanted to exercise/move something, but still was feeling sore in my shoulders and arms (predominately). I was still a little sore in my arms this morning, more like the feeling when a pump stretches the skin just a bit too tight. but by the time I got into it I was fine. I was super hungry yesterday, but oddly enough I had trouble finishing my lunch today, and it was not a huge lunch. I am still hungry, but craving comfort food more so than healthy food. My shirts are starting to fit a lot more snug across my chest and even though the scale and tape measure don't reflect it, I feel like my waistline is going down, albeit slowly.
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Sounds like progress to me!
 
1/20 HST Week 4 / Workout 3

*Full Squats - 1-2 Warm-Up Sets + 1 Set x 10 Reps * 125x15 145x10
*Snatch-Grip Deadlifts - 10 reps* 145x10 145x10
*Incline DB Bench Press - 10 reps* 60x10 60x10
*Reverse Grip BB Press (Dips) - 10 reps* 125x10 XX
*Underhand Incline BB Row (Medium-Grip Chin-Ups) - 10 reps* 105x10 105x10
*Pendlay Rows - 10 reps* 145x10 145x10
*Military DB Press - 10 reps* 40x10 40x10
*Bent-Over Rear Lateral Raises - 10 reps* 40x15 XX
*Decline Triceps Extensions - 10 reps* 35x10 35x10
*Dumbbell Curls - 10 reps* 35x10 35x10
*Calf Raises - 10 reps* 35x23 35x20
*Shrugs - 10 reps* 60x10 60x10
*Planks (Leg Raises - 10 reps)* 50s 50s
Lower Back Hyper Extensions 20x30 20x28

Again with lots of interruptions this morning, but still knocked it out within a reasonable amount of time. Could be the Andro, or could be a general strength progression (I have been eating like a horse), but I did not struggle with any of the weights today and I also focused more on holding the contraction at the top and on the eccentric portions of the reps.
 
Sparkss said:
1/20 HST Week 4 / Workout 3

*Full Squats - 1-2 Warm-Up Sets + 1 Set x 10 Reps * 125x15 145x10
*Snatch-Grip Deadlifts - 10 reps* 145x10 145x10
*Incline DB Bench Press - 10 reps* 60x10 60x10
*Reverse Grip BB Press (Dips) - 10 reps* 125x10 XX
*Underhand Incline BB Row (Medium-Grip Chin-Ups) - 10 reps* 105x10 105x10
*Pendlay Rows - 10 reps* 145x10 145x10
*Military DB Press - 10 reps* 40x10 40x10
*Bent-Over Rear Lateral Raises - 10 reps* 40x15 XX
*Decline Triceps Extensions - 10 reps* 35x10 35x10
*Dumbbell Curls - 10 reps* 35x10 35x10
*Calf Raises - 10 reps* 35x23 35x20
*Shrugs - 10 reps* 60x10 60x10
*Planks (Leg Raises - 10 reps)* 50s 50s
Lower Back Hyper Extensions 20x30 20x28

Again with lots of interruptions this morning, but still knocked it out within a reasonable amount of time. Could be the Andro, or could be a general strength progression (I have been eating like a horse), but I did not struggle with any of the weights today and I also focused more on holding the contraction at the top and on the eccentric portions of the reps.
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Awesome Job! Brother
 
Sparkss said:
1/20 HST Week 4 / Workout 3

*Full Squats - 1-2 Warm-Up Sets + 1 Set x 10 Reps * 125x15 145x10
*Snatch-Grip Deadlifts - 10 reps* 145x10 145x10
*Incline DB Bench Press - 10 reps* 60x10 60x10
*Reverse Grip BB Press (Dips) - 10 reps* 125x10 XX
*Underhand Incline BB Row (Medium-Grip Chin-Ups) - 10 reps* 105x10 105x10
*Pendlay Rows - 10 reps* 145x10 145x10
*Military DB Press - 10 reps* 40x10 40x10
*Bent-Over Rear Lateral Raises - 10 reps* 40x15 XX
*Decline Triceps Extensions - 10 reps* 35x10 35x10
*Dumbbell Curls - 10 reps* 35x10 35x10
*Calf Raises - 10 reps* 35x23 35x20
*Shrugs - 10 reps* 60x10 60x10
*Planks (Leg Raises - 10 reps)* 50s 50s
Lower Back Hyper Extensions 20x30 20x28

Again with lots of interruptions this morning, but still knocked it out within a reasonable amount of time. Could be the Andro, or could be a general strength progression (I have been eating like a horse), but I did not struggle with any of the weights today and I also focused more on holding the contraction at the top and on the eccentric portions of the reps.
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Good job!
looks like week 5 is up, Time for some growth brother!!!!

what are you taking? and for how long? sorry too lazy to go back and look.
 
Studhorse said:
Good job!
looks like week 5 is up, Time for some growth brother!!!!

what are you taking? and for how long? sorry too lazy to go back and look.
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I have been taking Orig1n since the end of last year (when it came out). Also taking Forslean (F95/forskolin) for the last 2 months and started Sup3r-2 (2-andro) just at 4 weeks ago now. I am taking everything at the current manufacturers recommended dosages and times. I don't guess you care about the support supps? :). I can list them too, but they are a longer list :D
 
Sparkss said:
I have been taking Orig1n since the end of last year (when it came out). Also taking Forslean (F95/forskolin) for the last 2 months and started Sup3r-2 (2-andro) just at 4 weeks ago now. I am taking everything at the current manufacturers recommended dosages and times. I don't guess you care about the support supps? :). I can list them too, but they are a longer list :D
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Okay! I guess 2-andro is pretty mild?
why I was asking is that if you are taking something that requires a pretty strong PCT. you won't want to start your HST de-condition until you have finished your PCT.
IE: 8 weeks on, 4 weeks PCT would = working out for 12 weeks.
hope this made since.
 
yea, pretty mild. Not sure what PCT I am going to run other than some more policosanols and NAC. I forgot to mention that I started TRT the end of last year. So no need for Clomid or HPTA restart concerns. I do plan to take a couple of weeks/months off before I start anything else.
 
Sparkss said:
yea, pretty mild. Not sure what PCT I am going to run other than some more policosanols and NAC. I forgot to mention that I started TRT the end of last year. So no need for Clomid or HPTA restart concerns. I do plan to take a couple of weeks/months off before I start anything else.
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Thats right my bad. forgot the TRT. you are good to go.
on your de-condition you can do some lite cardio but try to rest and keep the diet close.
I spend my de-condition time figuring out my next HST workout.
Yah, I would still use the time on time off formula.
 
1/23 HST Week 5 / Workout 1

*Full Squats - 1-2 Warm-Up Sets + 1 Set x 5 Reps * 135x15 155x5
*Snatch-Grip Deadlifts - 5 Reps * 155x5 155x5
*Reverse Grip BB Press (Weighted Dips) - 5 Reps * 135x5 XX
*Underhand Incline BB Row (Medium Grip Chin-Ups) - 5 reps* 135x5 135x5
*Pendlay Rows - 5 Reps * 155x5 155x5
*Incline DB Press - 5 Reps * 70x5 70x5
*Military DB Press - 5 Reps * 50x5 50x5
*Bent-Over Rear Lateral Raises - 5 Reps * 50x5 50x5
*Alternating Dumbbell Curls - 5 Reps * 40x5 40x5
*Triceps Extensions - 5 Reps * 40x5 40x5
*Shrugs - 5 Reps * 70x5 70x5
*Calf Raises - 5 Reps * 50x20 50x18
*Wide Stance Planks (Weighted Crunches) - 5 Reps * 50s 50s
Lower Back Hyper Extensions 30x20 30x20


A couple of things about my workout records. This routine is from an online HST one. Any exercises in ( ) are the original ones that I had to replace with my own exercise either for lack of equipment or due to injury. I kept the original ones to remind me of the exact targeted muscle.

As noted, I have limited equipment in my modest home gym (just a set of power blocks). As such 70 lb DBs and 155 lb BB are the maximum weights I have available. I also have no squat rack, so my squats are done as a modified Jefferson Squat.

I was apprehensive about today's workout since the weights for a couple of the exercises were the heaviest I have lifted since my injury/surgery. I am not going to say that I didn't struggle, but all in all they were all clean lifts. On a couple I felt like I could push a couple more reps, but am saving that intensity for the end of the week rather than the beginning. Due to the lower rep ranges I powered through in just over an hour. It could have been under an hour, if not for some interruptions that are inevitable (at least in my household it seems). But none were that long nor really anything to break my concentration. All part of having an elementary school aged child :). As for energy exerted, the true test will be later tonight or tomorrow morning if any DOMS pay me a visit :).
 
Sparkss said:
1/23 HST Week 5 / Workout 1

*Full Squats - 1-2 Warm-Up Sets + 1 Set x 5 Reps * 135x15 155x5
*Snatch-Grip Deadlifts - 5 Reps * 155x5 155x5
*Reverse Grip BB Press (Weighted Dips) - 5 Reps * 135x5 XX
*Underhand Incline BB Row (Medium Grip Chin-Ups) - 5 reps* 135x5 135x5
*Pendlay Rows - 5 Reps * 155x5 155x5
*Incline DB Press - 5 Reps * 70x5 70x5
*Military DB Press - 5 Reps * 50x5 50x5
*Bent-Over Rear Lateral Raises - 5 Reps * 50x5 50x5
*Alternating Dumbbell Curls - 5 Reps * 40x5 40x5
*Triceps Extensions - 5 Reps * 40x5 40x5
*Shrugs - 5 Reps * 70x5 70x5
*Calf Raises - 5 Reps * 50x20 50x18
*Wide Stance Planks (Weighted Crunches) - 5 Reps * 50s 50s
Lower Back Hyper Extensions 30x20 30x20


A couple of things about my workout records. This routine is from an online HST one. Any exercises in ( ) are the original ones that I had to replace with my own exercise either for lack of equipment or due to injury. I kept the original ones to remind me of the exact targeted muscle.

As noted, I have limited equipment in my modest home gym (just a set of power blocks). As such 70 lb DBs and 155 lb BB are the maximum weights I have available. I also have no squat rack, so my squats are done as a modified Jefferson Squat.

I was apprehensive about today's workout since the weights for a couple of the exercises were the heaviest I have lifted since my injury/surgery. I am not going to say that I didn't struggle, but all in all they were all clean lifts. On a couple I felt like I could push a couple more reps, but am saving that intensity for the end of the week rather than the beginning. Due to the lower rep ranges I powered through in just over an hour. It could have been under an hour, if not for some interruptions that are inevitable (at least in my household it seems). But none were that long nor really anything to break my concentration. All part of having an elementary school aged child :). As for energy exerted, the true test will be later tonight or tomorrow morning if any DOMS pay me a visit :).
Click to expand...

Looks Perfect brother! Great explanation. Home gyms make it a little more challenging.
Glad to hear the heavy weight is not messing with past injuries.
If they do just try decreasing the weight a little up the reps a few before changing the lift.
I doubt you will get any DOMS at this phase. If you do they should be comfortable.
"Keep Killing it"
 
Yesterday was interesting. I was sore, but more of a whole body fatigued soreness, like I just did hours work of yard work. The only specific muscle that hurt was my lower back. I ended up icing it yesterday evening. Due to my bulging discs (L4, L5, S1) I need to stick with higher volume, lower weights and was too aggressive adding the weights to the hyper extensions (and payed the price). No major DOMS, everything just felt tight and "worked" even through until this morning. I woke up and all of my joints were "achy". I applied some Androcrine and that should help. I will just say that how I feel I am glad today was a rest day LOL.
 
Sparkss said:
Yesterday was interesting. I was sore, but more of a whole body fatigued soreness, like I just did hours work of yard work. The only specific muscle that hurt was my lower back. I ended up icing it yesterday evening. Due to my bulging discs (L4, L5, S1) I need to stick with higher volume, lower weights and was too aggressive adding the weights to the hyper extensions (and payed the price). No major DOMS, everything just felt tight and "worked" even through until this morning. I woke up and all of my joints were "achy". I applied some Androcrine and that should help. I will just say that how I feel I am glad today was a rest day LOL.
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Like I said don't be afraid to up the reps and lower the weight if needed. just try to keep getting that extra rep or up the weight just a little (this will keep the hypertrophic going).
Its your body and you are the only one that can tell what you are feeling. last thing you want to do is injure yourself.
 
Studhorse said:
last thing you want to do is injure yourself.
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I actually thought that I had yesterday. I felt fine (relatively speaking) while working out, but when my lower back started pinging later in the afternoon I knew I was in trouble. As a chronic back pain sufferer I know what a pulled back feels like, and that is what it felt like yesterday. It is a much different pain from DOMS or other fatigue related soreness. Thankfully icing it and resting really helped and I feel much better this morning, almost no lower back pain at all (just enough to tell me to "watch it, mister"). :) Still glad today was a rest day :D
 
Sparkss said:
I actually thought that I had yesterday. I felt fine (relatively speaking) while working out, but when my lower back started pinging later in the afternoon I knew I was in trouble. As a chronic back pain sufferer I know what a pulled back feels like, and that is what it felt like yesterday. It is a much different pain from DOMS or other fatigue related soreness. Thankfully icing it and resting really helped and I feel much better this morning, almost no lower back pain at all (just enough to tell me to "watch it, mister"). :) Still glad today was a rest day :D
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Good news. ya my lower back is jacked up, over time I have figured out what I can and can't do. I slipped a disk years ago and I mainly just get back spasms now. Ice for a day or two and then the tens unit for me. I also stretch my lower back as well as my whole body. takes about 10 min. but it's worth it. us older guys have to try to stay flexible and really helps me avoid injury. lol
FYI: I stretch at the end of my workout when I'm still warm.(works better for me)
 
Studhorse said:
Good news. ya my lower back is jacked up, over time I have figured out what I can and can't do. I slipped a disk years ago and I mainly just get back spasms now. Ice for a day or two and then the tens unit for me. I also stretch my lower back as well as my whole body. takes about 10 min. but it's worth it. us older guys have to try to stay flexible and really helps me avoid injury. lol
FYI: I stretch at the end of my workout when I'm still warm.(works better for me)
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Excellent news! Nothing feels better than healing again!
 
It appears I spoke too soon. I have been nursing a hurt shoulder all afternoon/evening. I iced it earlier and that seemed to help, but the pain is still there. It looks like tomorrow's workout will be play-it-by-ear in a big way. the way it feels at the moment is that tomorrow may be another rest day *sigh*.
 
I awoke this morning and felt better, but still had a soreness with a slight "weakness" in my right shoulder (my surgery shoulder), which tells me it is more than just a sore muscle. I decided I would just take another rest day and play it safe. Plus my lower back is still sore (but no longer feels like a pulled muscle, now just mildly sore). I am not 100% sure I pulled my shoulder working out Monday, since I normally see such outcomes the same day, and this was following day, towards the afternoon/evening. That more points to maybe something I did yesterday morning.
 
My wife took a picture of me yesterday. I found another picture with a similar pose, albeit different lighting, from July. I tried to match them up proportionally and was mildly successful (but not really exact).

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The picture really doesn't show the progress over the last 6+ months, although I can see it in the mirror and even my wife and daughter have commented on "how big I got" (and not just around the waistline :)). I will blame the lighting in the more recent picture :). I was also a lot more lean back in July. Another caveat for the comparison shots. The July photo was after (or maybe during) a workout, the picture yesterday was after breakfast on a rest day. So not lean/fasted and not pumped from working out (and crappy lighting/less than optimal angle :)). In yesterday's picture you can also see the slight scoliosis, exacerbated by the lower back fatigue/overwork on Monday.
 
ok, so that picture sucked. I will take a new, better one tomorrow. :)
 
Sparkss said:
ok, so that picture sucked. I will take a new, better one tomorrow. :)
Click to expand...
Too much light from the front. I must know, because I look only muscular when the light is right, LOL.
Thinking about it, may take an umbrella to the beach from now on, giving me the desired half shade to look better.
:)

You look thicker on the newer pic, definitely gained some muscles.
 
1/26 HST Week 5 / Workout 2

*Split Squats - 1-2 Warm-Up Sets + 2 Sets x 5 Reps * 40x15 80x5 80x5
Stiff-Legged Deadlifts*(Glute-Ham Raises) - 5 Reps * 155x5 XX XX
*Behind the Back Shrugs - 5 Reps * 115x5 115x5 XX
*Underhand Incline BB Row (Weighted Wide Grip Chin-Ups) - 5 Reps 135x5 135x5 XX
*Reverse Grip BB Press (Weighted Dips) - 5 Reps * 135x5 135x5 XX
*Pendlay Rows - 5 Reps * 155x5 155x5 XX
*Incline DB Press - 5 Reps * 70x5 XX XX
Alternating Front DB Raise*(Military Press) - 5 Reps * 30x5 XX XX
*Lateral Raises - 5 Reps * 20x5 20x5 XX
*Hammer Curls - 5 Reps * 40x5 40x5 XX
*Skull Crushers - 5 Reps * 105x5 XX XX
*1-Leg Calf Raises - 5 Reps * 50x20 50x18 XX
*Narrow Stance Planks (Weighted Decline Sit-Ups) - 5 Reps * 50s 50s XX
Lower Back Hyper Extensions 20x25 20x25 XX

My shoulder was a little sore still, but felt better so I forged ahead with my workout. I did make some modifications. I swapped the overhead presses for front raises and dropped the weight on the lateral raise and lower back hyper extensions. I also rearranged the order a little, but not for any physical reason. I just did it for "equipment continuity" between the exercises. I put all of the BB exercises up front and then followed with the DB exercises at the end. That minimized the complexity of the changes between exercises.

I normally have my alarm set for every M-W-F, but since I moved yeterdays workout to today I had no alarm set. I still woke within minutes of when the alarm would have gone off. I also was feeling a little bloated, and weighed in at 196 lbs (*eeek*). I had no appetite yesterday (except for comfort food) but still forced myself to eat normal meals and protein shakes to keep my calories up. I am not sure how I ended up tipping 5 ~ 7 lbs over my normal morning weigh-in. I took some pictures that I will post. You can see even from the crappy picture earlier this week that I lost some ab definition (if you can call it that) between then and now. I also feel that I have a bit of bloat from Orig1n, which is fine for now, since I am trying to bulk and will worry about waistline when this run is done, in a couple of weeks. I will post the pictures shortly.
 
I think I am going to give up on pictures for a while LOL, at least until I change the lighting in this room. The other challenge is my mirror is from a gym tear down/remodel, so it has some scratches and paint splatter that I have yet to get a scraper to clean up.

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Here is a "new" comparison shot between July and today.

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Sparkss said:
1/23 HST Week 5 / Workout 2

*Split Squats - 1-2 Warm-Up Sets + 2 Sets x 5 Reps * 40x15 80x5 80x5
Stiff-Legged Deadlifts*(Glute-Ham Raises) - 5 Reps * 155x5 XX XX
*Behind the Back Shrugs - 5 Reps * 115x5 115x5 XX
*Underhand Incline BB Row (Weighted Wide Grip Chin-Ups) - 5 Reps 135x5 135x5 XX
*Reverse Grip BB Press (Weighted Dips) - 5 Reps * 135x5 135x5 XX
*Pendlay Rows - 5 Reps * 155x5 155x5 XX
*Incline DB Press - 5 Reps * 70x5 XX XX
Alternating Front DB Raise*(Military Press) - 5 Reps * 30x5 XX XX
*Lateral Raises - 5 Reps * 20x5 20x5 XX
*Hammer Curls - 5 Reps * 40x5 40x5 XX
*Skull Crushers - 5 Reps * 105x5 XX XX
*1-Leg Calf Raises - 5 Reps * 50x20 50x18 XX
*Narrow Stance Planks (Weighted Decline Sit-Ups) - 5 Reps * 50s 50s XX
Lower Back Hyper Extensions 20x25 20x25 XX

My shoulder was a little sore still, but felt better so I forged ahead with my workout. I did make some modifications. I swapped the overhead presses for front raises and dropped the weight on the lateral raise and lower back hyper extensions. I also rearranged the order a little, but not for any physical reason. I just did it for "equipment continuity" between the exercises. I put all of the BB exercises up front and then followed with the DB exercises at the end. That minimized the complexity of the changes between exercises.

I normally have my alarm set for every M-W-F, but since I moved yeterdays workout to today I had no alarm set. I still woke within minutes of when the alarm would have gone off. I also was feeling a little bloated, and weighed in at 196 lbs (*eeek*). I had no appetite yesterday (except for comfort food) but still forced myself to eat normal meals and protein shakes to keep my calories up. I am not sure how I ended up tipping 5 ~ 7 lbs over my normal morning weigh-in. I took some pictures that I will post. You can see even from the crappy picture earlier this week that I lost some ab definition (if you can call it that) between then and now. I also feel that I have a bit of bloat from Orig1n, which is fine for now, since I am trying to bulk and will worry about waistline when this run is done, in a couple of weeks. I will post the pictures shortly.
Click to expand...

Nice Workout!
 
I said I was not going to let the increased waistline bother me until after my bulking cycle. Well, it bothers me, especially after looking at my midsection back in July *sigh*. I just ordered some Absolutely Abliderated to see if that will help, since their product description for what it is intended to target matches my situation perfectly. My issue is visceral fat. In the past cortisol supplements did not seem to help any. I tried some from Iron Legion, Performax Labs and standalone supps, like Ashwagandha (that I still take for other benefits). None of them helped, even when I had a stricter diet (and was not all out trying to bulk). So maybe the topical/targeted approach from Evomuse will work. I have seen others here on AM singing its praises, so I get to find out for myself if I am a non-responder or not.
 
Sparkss said:
I say I was not going to let the increased waistline bother me until after my bulking cycle. Well, it bothers me, especially after looking at my midsection back in July *sigh*. I just ordered some Absolutely Abliderated to see if that will help, since heir product description for what it is intended to target matches my situation perfectly. My issue is visceral fat. In the past cortisol supplements did not seem to help any. I tried some from Iron Legion, Performax Labs and standalone supps, like Ashwagandha (that I still take for other benefits). None of them helped, even when I had a stricter diet (and was not all out trying to bulk). So maybe the topical/targeted approach from Evomuse will work. I have seen others here on AM singing its praises, so I get to find out for myself if I am a non-responder or not.
Click to expand...

Absolutely Abliderated,is a Good Product!
 
Sparkss said:
I think I am going to give up on pictures for a while LOL, at least until I change the lighting in this room. The other challenge is my mirror is from a gym tear down/remodel, so it has some scratches and paint splatter that I have yet to get a scraper to clean up.

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Here is a "new" comparison shot between July and today.

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Click to expand...

Definitely putting on some muscle. looks like the bulk is working for you. Good job.
Yes your lighting sucks. makes a big difference, trust me. and it's hard to find. there is one room at the gym that has good lighting. and they almost always have a class in there.

If you have a room or a place with recessed lighting you might try that. as you move back and forth under the recessed light you will see what I'm talking about.
 
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