I started logging for myself and then realized I should just post here.. so I will copy.paste what I already logged below:
CURRENT GOAL = RECOMP TO A LEAN 180LBS
2021 GOAL = BULK TO 195LBS
CURRENT WEIGHT = FLUCTUATES BETWEEN 180-183 THE PAST FEW WEEKS
DIET = EATING AROUND MAINTENANCE
STARTED TRAINING - DEC 2020 - WENT FROM 165-180 BY FEB (muscle memory + creatine gains? )
3-12-21
--------------------------
In December 2020, I started lifting again after taking a year off. I started with just bench press (about 250lbs in plates), bodyweight stuff and two 20lb dumbbells. I then got resistance bands that stack up to 150lb. Then I got a squat rack, new barbell and an extra 100lbs of plates.
I did everything I could to push myself. But, I started small. Bodyweight stuff. Pushups, b/w squats, chin ups, etc. Very basic stuff to get my body back in shape for the first week. Then I introduced the bench press again, starting light, focusing on high reps.
I didn't and still don't have enough plates to justify a training program around increasing the weight each week on a 3x5 or 5x5 program like I prefer to be on. So for now, I've been doing 12-15 reps at light weight, only increasing by a small amount per week. Also, I have been increasing the number of sets to maximize gains from less weight. Doing as many as 7 sets for bench press and front squats at one point.
It has worked for me this far, I've gained weight, but I look leaner in midsection. My shoulders, chest and back are way bigger as well. This is definitely from muscle memory though, I've gained, lost and regained a lot of muscle in the past decade. I will admit, the resistance bands opened me up to new exercises, especially for chest (all i've ever done for chest was flat and incline bench - with great success).
I will be purchasing an olympic bar and plates for deadlifts soon, as this is a huge priority for me. This has always been my favorite lift, cause no matter how much weight I put on the bar I always find a way to pick it up. My back is in great shape, never had an injury. If I could choose one exercise to perform for life, this would be it.
Workout today was short. Had to squeeze it in before dinner last minute...
Bodyweight squat warmup
Front Squats 3 sets 70lb x 12 - slow reps - I do legs almost every day, some days are really light just to stimulate the muscles
Upright Rows - 50x16, 50x15
Lateral Raises 20x12, 20x10
Tricep Pushdowns 150lb bands 2 sets - 15, 12 (hard to calculate weight with bands, but I write 150 cause I have the entire "150lb" set combined)
First set of each exercise was performed very slowly to failure, with a 30 second break until the next set which was performed with max intensity
------------------------------------------------------------------------------------------------
3-13-21
Felt tired, only got about 4 hours of sleep last night. Took 1 adrafinil and 1 prime test capsule. Took 2nd prime test capsule during lunch at around 1:30PM.
Today is an off day for training. Work was physically demanding today, but none of my muscles were sore from previous training days so tomorrow I should be good to go for an intense training session.
Still planning out my year as far as cycles go..
But things are different than they were in 2012-2013 when I was buying h drol and dmz on amazon and other big sites. Now there are natural anabolics.. I actually tried epicatechin for a month (Jan) and it was okay, but with muscle memory and creatine at the same time IDK if it did anything. Probably a dumb idea to add that in but oh well.. After that, I started to run a test booster for the first time and I've been using one called prime test for a few weeks now. It's actually giving me results.
I am considering runny a natty anabolic before a cycle... or after one.. maybe a test booster and nolva for pct and then run anabolic effect for 8 weeks after PCT to keep the momentum going? I'm thinking DMZ + 4andro + Dienogen after my recomp, as long as I can get dmz again.
In 2019, I started lifting after a 2 year break and I used different IML andro products for a few months in the beginning so I got huge quick. This time, I still made gains quick but without the use of any PH. Now it's time to lean out a little bit before I bulk to maybe 200 or so and maintain a 195.. not exact on this yet but I think 195 lean at my height is perfect and I need to plan for weight lost after my cycle.
----------------------------------
This post is probably way too long.. but it's mainly for me, to keep myself motivated and log my progress as often as possible. I will post before/after photos for proof of gains.
CURRENT GOAL = RECOMP TO A LEAN 180LBS
2021 GOAL = BULK TO 195LBS
CURRENT WEIGHT = FLUCTUATES BETWEEN 180-183 THE PAST FEW WEEKS
DIET = EATING AROUND MAINTENANCE
STARTED TRAINING - DEC 2020 - WENT FROM 165-180 BY FEB (muscle memory + creatine gains? )
3-12-21
--------------------------
In December 2020, I started lifting again after taking a year off. I started with just bench press (about 250lbs in plates), bodyweight stuff and two 20lb dumbbells. I then got resistance bands that stack up to 150lb. Then I got a squat rack, new barbell and an extra 100lbs of plates.
I did everything I could to push myself. But, I started small. Bodyweight stuff. Pushups, b/w squats, chin ups, etc. Very basic stuff to get my body back in shape for the first week. Then I introduced the bench press again, starting light, focusing on high reps.
I didn't and still don't have enough plates to justify a training program around increasing the weight each week on a 3x5 or 5x5 program like I prefer to be on. So for now, I've been doing 12-15 reps at light weight, only increasing by a small amount per week. Also, I have been increasing the number of sets to maximize gains from less weight. Doing as many as 7 sets for bench press and front squats at one point.
It has worked for me this far, I've gained weight, but I look leaner in midsection. My shoulders, chest and back are way bigger as well. This is definitely from muscle memory though, I've gained, lost and regained a lot of muscle in the past decade. I will admit, the resistance bands opened me up to new exercises, especially for chest (all i've ever done for chest was flat and incline bench - with great success).
I will be purchasing an olympic bar and plates for deadlifts soon, as this is a huge priority for me. This has always been my favorite lift, cause no matter how much weight I put on the bar I always find a way to pick it up. My back is in great shape, never had an injury. If I could choose one exercise to perform for life, this would be it.
Workout today was short. Had to squeeze it in before dinner last minute...
Bodyweight squat warmup
Front Squats 3 sets 70lb x 12 - slow reps - I do legs almost every day, some days are really light just to stimulate the muscles
Upright Rows - 50x16, 50x15
Lateral Raises 20x12, 20x10
Tricep Pushdowns 150lb bands 2 sets - 15, 12 (hard to calculate weight with bands, but I write 150 cause I have the entire "150lb" set combined)
First set of each exercise was performed very slowly to failure, with a 30 second break until the next set which was performed with max intensity
------------------------------------------------------------------------------------------------
3-13-21
Felt tired, only got about 4 hours of sleep last night. Took 1 adrafinil and 1 prime test capsule. Took 2nd prime test capsule during lunch at around 1:30PM.
Today is an off day for training. Work was physically demanding today, but none of my muscles were sore from previous training days so tomorrow I should be good to go for an intense training session.
Still planning out my year as far as cycles go..
But things are different than they were in 2012-2013 when I was buying h drol and dmz on amazon and other big sites. Now there are natural anabolics.. I actually tried epicatechin for a month (Jan) and it was okay, but with muscle memory and creatine at the same time IDK if it did anything. Probably a dumb idea to add that in but oh well.. After that, I started to run a test booster for the first time and I've been using one called prime test for a few weeks now. It's actually giving me results.
I am considering runny a natty anabolic before a cycle... or after one.. maybe a test booster and nolva for pct and then run anabolic effect for 8 weeks after PCT to keep the momentum going? I'm thinking DMZ + 4andro + Dienogen after my recomp, as long as I can get dmz again.
In 2019, I started lifting after a 2 year break and I used different IML andro products for a few months in the beginning so I got huge quick. This time, I still made gains quick but without the use of any PH. Now it's time to lean out a little bit before I bulk to maybe 200 or so and maintain a 195.. not exact on this yet but I think 195 lean at my height is perfect and I need to plan for weight lost after my cycle.
----------------------------------
This post is probably way too long.. but it's mainly for me, to keep myself motivated and log my progress as often as possible. I will post before/after photos for proof of gains.