Help Teach an Old Dog New Tricks - Help with training/diet

[krusma02]

Hey guys! Been awhile since I posted on here. I am no longer using anything anabolic. I used M-Drol straight and pulsed, I used epistane the same way, and I saw massive gains.

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I left high school at about 185 soaking wet to play college football at tight end. My senior year, I was 240 running a 4.68 40 and set the school clean record at 345 x 3 (If you were wondering - now your not, it was DIII). I used to run on the beach in the mornings and lift at night in my off seasons. This is the time I was using the "pro-hormones". My senior year, one game into the season, I dislocated my left shoulder. My muscles were growing faster than my ligaments could adjust. I played the whole year and had to wait until a year and a half ago to get surgery (I'm 25). It dislocated 30+ times. I am finally back to full strength and range of motion after rehabbing and baby steps.

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I have always been a "pyramid up, pyramid down guy". In college, I used rest-pause (ala DOG CRAPP) training to add some serious gains. I have recently changed my routine. It now looks something like this in hopes of adding some muscle size and getting more of a cardio aspect:

Monday:
- Pull ups: 1st set weighted at 2 plates for 5, then no weight for 20-25, then 1 plate for 10-15
- Bench: 305 x 5, 205 x 20-25, 245 x 10-15
- Dips: 1st set weighted at 2 plates and a 25 x 5, 25lbs for 20-25, 1 plate for 10-15
- Curls: varies - but usually either close grip concentration, incline full supination, or hammer
- Bent over rows: 225 x 10 x 5
Tuesday:
- Dead lifts: Pyramid up to ~515lbs for 1 and then back down (depending on how my back feels)
- Pull ups: 25 x 3
- Dip: 25 x 3 (super set)
Wednesday:
- REST
Thursday:
- Pull ups: 1st set weighted at 2 plates for 5, then no weight for 20-25, then 1 plate for 10-15
- Bench: 305 x 5, 205 x 20-25, 245 x 10-15
- Dips: 1st set weighted at 2 plates and a 25 x 5, 25lbs for 20-25, 1 plate for 10-15
- Curls: varies - but usually either close grip concentration, incline full supination, or hammer curls
- Bent over rows: 225 x 10 x 5
Friday:
- Squat: Pyramid up to 405 and then back down to 135
- Pull ups: 25 x 3
- Dip: 25 x 3 (super set)
Sat & Sun: Rest/BBall (now that its getting nice out)

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I bring in 2 pieces of chicken everyday with some veggies and some quinoa for lunch with 2 strips of beacon. For breakfast, 2 scoops of isopure, big scoop of peanut butter and a handful of spinach. Dinner is usually the same as lunch.

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I have been doing this for a few weeks and I cannot get below 245 and my stomach is NOT tight nor is there a six pack (not sayin im fat, just need to get tighter). I want to keep my strength but lose some body fat. I want to do some HIIT training in the mornings, but i'm unsure what to add. I also strarted (today) drinking a shake(1 scoop) or eating some protien every 2 hours using a timer. I have some Glycobol in the morning at at nights (same/similar to anabolic pump). My PWO shake is 2 scoops of isopure, a tablespoon of sugar, and some peanut butter.

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Do you guys have any insights on how to fix up my routine? What kind of HIIT training have you used that has worked for you? I really want to do some 2 a days. I really would like to get down to 230-235 by mid May. I have always wanted a 400lb bench, but looking and being healthier has become my goal now. I hate to admit it, but my body is OLD. My knees ache, my back hurts, and my shoulders hurt so bad that I cant even really do skull crushers with dumbbells over 45lbs. I NEED SOME HELP YOU GUYS! I have always done things my own way and been fine, but I am not getting the results I used to. Do you think my test is low now because of my stupidity when I was young? How would I even go about getting tested?

Thank you in advance for your assistance!

MK

 

[ctoph11]

Though pulse cycling is a good way to help control some of the long term sides, nothing is guaranteed to not permanently shut you down or mess with your levels at least somewhat. Not even considering any symptoms of low T or knowing what PCT you may (or may not have) ran, I would definitely look into getting that tested. One can usually go to their normal doctor and get a simple blood test done to measure hormone levels.

I am by no means an expert on any of this so i apologize if my answer is not what you are looking for but I could definitely give a few tips for training and things that have personally worked for me. Of course you need to find what works for you. Everyone is different and you sound like a pretty strong person as it is.

Your training looks good. Find what works for you and stick to that sort of thing. As you probably know, "abs are made in the kitchen" as they say. Your training can be on point but if you don't eat well, you'll never get the, "tighter" look that you may be looking for. I would track your calories and macros on some sort of app and adjust them accordingly to get the results you would like. You can find ways to calculate good macros and calories online, or you can feel free to message me and I can try to help you work something out.

I am glad you're looking to do HIIT. It's a great training method to employ. Personally, I have found I only need 15-20 minutes 3 days a week to lean out with a good diet. Everyone is different so you may need half an hour every day or maybe just one session a week. I personally use the stairmaster for those 20 minutes. I do something like lvl 12 for 2 min, lvl 15 for 1 min and then lvl 18 for 30 seconds. I would also say try supersets from one of your main lifts to something challenging your proprioception. Say squats to bosu ball squats or flat bench to push ups using a bosu ball turned over.

Sorry I couldn't help much. Like I said, this is what I do that seems to work for me. Hopefully I gave ya at least a little help! Good luck to you!

 

[krusma02]

Man - that was a GREAT response. Thanks for offering your insight, that's really all I was looking for. Sometimes, you get down when your not getting the results you feel like you should be achieving and I try and over-engineer everything. I will continue to work on my diet and try to do 10-15 minutes of HIIT a few times a week. I started on Monday by doing a sprint mile, doing intervals of 12 MPH for as long as I could handle 35-55 seconds, then going down to 4 MPH for 1-1 1/2 minutes. I will hit you up for some help with Macros, can never seem to get that straight, and it seems to me that it is the most important part.

Thanks again man, much respect.

MK