Building Back Up

Dustin07

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This is actually really interesting as my wife just mentioned she thinks I should get a sleep study for apnea. And, I'm in a similar scenario where I've been slowly bulking and have hit that (for me) almost 175ish threshold where I'm questioning the level of fat gain relative to lean mass/performance benefit balance.
yeah for me it seems to be 200lbs is the threshold. I've been hanging around 192 for the past 6-8 weeks and haven't had any sleep apnea or snoring that I know of.

Yeah, I am with @Hyde here, a lot of the issues you are having could be a result of the low estrogen. Especially the performance dip when you dropped your testosterone dose by 25%, Lower test, and even lower estrogen levels aren't going to bring good performance.
would it effect sleep too? obviously it appears dermacrine spikes e for me, but when I had that dermacrine run I was sleeping like a new born puppy or a teenager going through massive growth (and I was. I gained weight, PR'd everything, and was always ready for a long hard sleep)
 
GreenMachineX

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Deadlift 4 (or 5 sets) x 3 x 365
Back Extensions (varied angles) 3, 5
Mid-Row Machine 10x245, 8x265, 8x285, 6x305
Machine Shrug 3 x 8/8/8 x 250
Hammer Curls 3 x 9/8/8 x 30’s
Machine Preacher Curls 2 x 9 x 30
Facepulls 2 x 12/10 x 16.5

Felt a lot better today and could definitely tell in my DL. Unsure if I did 4 or 5 sets though, but leaning towards 5. Shrug performance is moving up faster than anything oddly enough.
Deadlift Top Set 5 x 385 PR
Mid-Row Machine 8x265, 8x285, 8x305
Machine Shrug 3 x 8 x 270
Hammer Curls 3 x 10/10/8 x 30’s
Cable Mid-Row 6x88, 8 x 70
Machine Preacher 2 x 9 x 40
 
GreenMachineX

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Weight: 222.2

Seated DB OHP 3 x 11/10/9 x 70’s
Machine Chest Press 3 x 9/8/8 x 190
Seated DB Lateral Raise 3 x 13/12/10 x 10’s (last set drop to 10 x 5’s)
Triceps Pressdowns 15x33, 12x38.5, 10x44
Overhead Extensions 3 x 8 x 27.5
Seated DB Press 3 x 12/11/11 x 70’s
Machine Chest Press 3 x 8 x 200
Seated Machine OHP Rest Pause 8/2/1 x 190
Seated DB Lateral Raise 3 x 13/14/13 x 10’s
Triceps Pressdown 3 x 11/11/10 x 44
Overhead Extension 3 x 8 x 27

Adding a rest/pause machine OHP set to this workout. Probably used too much since I couldn’t get a full 18 reps.
 
MrKleen73

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yeah for me it seems to be 200lbs is the threshold. I've been hanging around 192 for the past 6-8 weeks and haven't had any sleep apnea or snoring that I know of.



would it effect sleep too? obviously it appears dermacrine spikes e for me, but when I had that dermacrine run I was sleeping like a new born puppy or a teenager going through massive growth (and I was. I gained weight, PR'd everything, and was always ready for a long hard sleep)
Yes low estrogen can definitely affect sleep, both quality and ability to fall asleep.
Only on that 😂
Yes but that is a big thing to have going up! Congrats!
 
GreenMachineX

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Safety Bar Squat 5x255, 2 x 3 x 275
NG Pull-up 4 x 4
Machine Shrugs 10x250, 2 x 8 x 270
Reverse Pec Deck 3 x 11 x 30
Incline DB Curls 3 x 10/10/7 x 25’s
Machine Preacher 2 x 10 x 30
Single Leg Curls 2 x 10 x 45
Regular Back Squat 5x315 Recent PR
Leg Press 2 x 12 x 215
NG Pull-ups 4 x 4
Cable Shrugs 3 x 9 x 100
Incline DB Curl 3 x 8/6/6 x 27.5’s
Machine Preacher 2 x 10 x 30
Reverse Pec Deck 3 x 12 x 30
 
MrKleen73

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Congrats on the recent PR, it's always nice when you reclaim a weight that has been eluding you!
 
GreenMachineX

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that seems really heavy to me. I can't recall last time I even tried a seated db press, but that looks pretty damn good to me.
I think my shoulder strength is imbalanced to my chest strength. My machine press strength are only 10 pounds from each other.
 
GreenMachineX

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Low Incline DB Press 3 x 8/8/9 x 80’s
Machine OHP 3 x 8 x 190
Dips 8/8/9
Seated DB Lateral Raise 3 x 12/12/15 x 10’s
Skullcrushers 3 x 8/7/6 x 60

Small improvements again.
Low Incline DB Press 10x75’s, 8x85’s, 2x6x95’s
Machine OHP 3 x 8/8/9 x 190
Dips 8/9/9
Seated SB Lateral Raise 3 x 12/12/10 x 12.5’s
Skullcrushers 3 x 12/10/8 x 45

Small gains from last week.
 
GreenMachineX

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that seems really heavy to me. I can't recall last time I even tried a seated db press, but that looks pretty damn good to me.
I’d like to see you give it a shot…you got me beat on everything else lol
 
Dustin07

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I’d like to see you give it a shot…you got me beat on everything else lol
no way man, you are a better squatter than me. I have only squatted like 365 in my life and I'm pretty sure 315 x 5 is a reps PR for me. I will try to throw in some db presses this week though and see how it goes, I'd like to build the shoulders more and usually end up stuck with my normal laterals and forward raises in a time pinch!

Your deads are probably higher than mine right now too. I was going to squat today but forgot my sleeves so I'll probably have my first "belted" pull day in a few weeks today and I don't see myself hitting 385 x 5... we'll see!

I was really hoping to go semi light and start ramping up lol
 
GreenMachineX

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no way man, you are a better squatter than me. I have only squatted like 365 in my life and I'm pretty sure 315 x 5 is a reps PR for me. I will try to throw in some db presses this week though and see how it goes, I'd like to build the shoulders more and usually end up stuck with my normal laterals and forward raises in a time pinch!

Your deads are probably higher than mine right now too. I was going to squat today but forgot my sleeves so I'll probably have my first "belted" pull day in a few weeks today and I don't see myself hitting 385 x 5... we'll see!

I was really hoping to go semi light and start ramping up lol
Never go light! lol
Curious to see how you do!
 
GreenMachineX

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Deadlift Top Set 5 x 385 PR
Mid-Row Machine 8x265, 8x285, 8x305
Machine Shrug 3 x 8 x 270
Hammer Curls 3 x 10/10/8 x 30’s
Cable Mid-Row 6x88, 8 x 70
Machine Preacher 2 x 9 x 40
Deadlift Top Set 4 x 405 PR
Single Leg Hamstring Curls 2 x 8 x 45
Cable Mid Row 12x61.8, 12x70.4, 12x79.2, 8x88
Mid-Row Machine 8x285, 5x305, 4x325
Machine Shrugs 3 x something x something
Hammer Curls 3 x 10/8/9 x 30’s
Machine Preacher 2 x 6 x 45

Another rep PR for DL. I think I could’ve got 5 but it would’ve really been a grinder. The answer is 6k calories per day 😂
 
Hyde

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Deadlift Top Set 4 x 405 PR
Single Leg Hamstring Curls 2 x 8 x 45
Cable Mid Row 12x61.8, 12x70.4, 12x79.2, 8x88
Mid-Row Machine 8x285, 5x305, 4x325
Machine Shrugs 3 x something x something
Hammer Curls 3 x 10/8/9 x 30’s
Machine Preacher 2 x 6 x 45

Another rep PR for DL. I think I could’ve got 5 but it would’ve really been a grinder. The answer is 6k calories per day
That is not a sustainable answer Congrats on the post-Easter PR!
 
MrKleen73

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That is not a sustainable answer Congrats on the post-Easter PR!
Amen, 6000 sounds like an amazing one off fun filled day of eating. It sounds absolutely horrendous to try to maintain.

Congrats on that PR @GreenMachineX very nice work!
 
GreenMachineX

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Amen, 6000 sounds like an amazing one off fun filled day of eating. It sounds absolutely horrendous to try to maintain.

Congrats on that PR @GreenMachineX very nice work!
Yeah, I was exaggerating. I’m more close to 4k most likely with 1 big day like that per week.
 
GreenMachineX

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Seated DB Press 3 x 12/11/11 x 70’s
Machine Chest Press 3 x 8 x 200
Seated Machine OHP Rest Pause 8/2/1 x 190
Seated DB Lateral Raise 3 x 13/14/13 x 10’s
Triceps Pressdown 3 x 11/11/10 x 44
Overhead Extension 3 x 8 x 27

Adding a rest/pause machine OHP set to this workout. Probably used too much since I couldn’t get a full 18 reps.
Weight: 226

Seated DB OHP 3 x 12 x 70’s
Machine Chest Press 3 x 9 x 200
Seated Machine OHP Rest/Pause 9/4/1 x 170
Seated DB Lateral Raise 3 x 14 x 10’s
Triceps Pressdown 12x44, 2 x 9/8 x 49.5
Overhead Extension 3 x 8 x 27.5

Weight is up a good bit from my depleted low of 215…completely depleted plus mild dehydration I hit 213.2, so 13 pounds up from that, but not much stronger 😂

Weights and reps moving up though.
 
GreenMachineX

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Safety Bar Squat 5x255, 2 x 3 x 275
NG Pull-up 4 x 4
Machine Shrugs 10x250, 2 x 8 x 270
Reverse Pec Deck 3 x 11 x 30
Incline DB Curls 3 x 10/10/7 x 25’s
Machine Preacher 2 x 10 x 30
Single Leg Curls 2 x 10 x 45
Safety Bar Squat 3x255, 3x275, 3x3x285
NG Pull-up 4 x 4
Cable Shrugs. 10x100, 2 x 8 x 120
Facepulls 3 x 10 x 11.5
Incline DB Curls 3 x 8/8/6 x 27.5’s
Machine Preacher 2 x 11 x 30
Reverse Pec Deck 2 x 12 x 30
 
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GreenMachineX

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Low Incline DB Press 10x75’s, 8x85’s, 2x6x95’s
Machine OHP 3 x 8/8/9 x 190
Dips 8/9/9
Seated SB Lateral Raise 3 x 12/12/10 x 12.5’s
Skullcrushers 3 x 12/10/8 x 45

Small gains from last week.
Low Incline DB Press 10x75’s, 8x85’s, 2 x 6/5 x 95’s
Machine OHP 3 x 8/8/10 x 190
Dips 9/9/9
Seated DB Lateral Raise 3 x 12 x 12.5’s (last set drop to 10 x 5’s)
Skullcrushers 3 x 11/11/9 x 45

Small improvements on everything again, except lost Rep on db incline, but I’m sure that has to do with the full 3mg lunesta I took last night. I’ve noticed it has a more negative effect on free weight/compounds as opposed to machines and single joint exercises.
 
MrKleen73

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Nice work! Things just keep on moving up. Good stuff!
 
GreenMachineX

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Well, been feeling like garbage since Monday evening. Achy and sore every where, scratchy throat, light cough, sneezing. Ugh.
 
GreenMachineX

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Just do like I do and live in denial as long as possible until the wheels fall off
I think they have…getting to the point I’m so sore and achy I don’t want to move. Good times. Just when I was starting to make good progress.
 
MrKleen73

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Lost 5lb since Monday without changing too much of my diet (mildly less kcal). 😑
May not be how you wanted but a little fat loss in the process ain't too bad. The increase in calories once feeling better will fill the rest right back out.
 
GreenMachineX

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Update: cold is improving and weight loss slowed down. Net 4 pound loss. I plan on restarting Thursday.

Also, will likely start cutting intentionally since I realized I only have 10 weeks until a week at the beach.
 

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