Man see this is why i cant compete, but imho you look way better right now than you did at comp day, i just dont like that sucked up dry look.
As far as working out, thats exactly what i do!
Pullups and rows for the back, band pushups for the chest, band exercises for the arms and side delts
Imho resisted pushups are way better exercise than bench press! I just dont oike bench press, weighted pushups are much more functional exercise, better carry over to say fighting sports etc
and band + pullup bar squats (just put some heavy duty bands over the bar and put your leg in the bottom band loop and squat) for legs
The only 2 exercises I miss and cant do without a bar and plates are overhead press and deadlift (and as far as deadlifts go, i prefer trap bar deadlifts).
I finally got a welder and had some prqctice with it, maybe its time for some diy barbells and trap bars from some old steel stock
and concrete plates
Whats the current ped protocol? I hope trt test only