Hello to all joining me on this journey.
This will officially be my first PH ever. I'm quite exicted about this stack, and a big THANK YOU goes out to harbonah for this oppotunity. And a second thank you goes out to McCrew for making me look like a chump on weights. Thanks a lot big guy. :nana:
Stats:
35 yrs. old
6' 1"
Currently 201 lbs.
~14 BF.
Weight Maxes:
Bench 225 x 3
Squat 245 x 5
DL 355 x 1
OHP 145 x 2
I'm a home gym guy with a decent amout of equipment that my wife and I have collected over the years so I'm able to do most exercises and all body parts. Only problem is that I don't have a workout partner to spot me so I don't know as I'll ever really know what my true 1RM are for some exercises, hence more than 1 rep on some.
Supps:
This Stack - Forerunner Labs AlphaMass, AMS 4-AD, AMS Decavol
I'll be running the 4-AD and Deca as directed, 2x/day 8 hours apart, generally 7 a.m. and 3 p.m. The alpha I'll be taking 2 caps 2x/day with the other 2 at 7 and 3 for first week, to test the waters since I've only ever run test boosters. The plan is to bump the dose to 3 caps the 2nd week.
Fish Oil 1200 mgs. 2x/day
Lecheek Cycle Armor 2x/day
DIM 50 mgs. 2x/day
Multivitamin 2x/day
Calcium/Magnesium with VD3 2x/day
PWO - N.O. Shotgun w/ 2 g. Kre-Alkalyn added, and 3/4 scoop Bodytech Whey
Nutrition:
Post workout = Muscle Milk ~60g + 40 grams added carbs and 1 scoop Bodytech BCAAs
Bedtime shake = Dymatize Elite XT Fudge Brownie. If you haven't tried this since they came out with an improved taste I recommend you give it a shot. Great ingrediant profile for the $.
During the day I shoot for 200 - 250 g. of protein. There is a discount store in my town that gets supplements donated weekly among other things and they seem to have a steady stream of EAS RTD's and protein bars. And it appears I'm the only person in the area that seems to care about these types of products, so lucky me. Carbs are usually anywhere between 300 - 400 depending on the day and whether I'm making dinner or my wife is. She tends to favor more carb heavy meals where as I favor more protein heavy meals. I eat 6 - 7 times a day on training days, and average 3500 calories. I try to vary my protein profile with multiple meat sources, dairy, nuts, and whey. I also drink about 80 - 90 ozs. of water a day.
Goals:
Having run test boosters with some results, being 35 and on the down slope of natural production, I'm looking forward to serious strength gains. I'm hanging onto a bit of an almost middle age guy belly that resulted from a desk job for a couple of years that didn't allow me to workout and just sit on my but 10-11 hours a day. I'm definitely looking for strength gains, but also an overall recomp. My wife and I flying to Aruba for a friends destination wedding, so I want to be the "that guy" on the beach, so leaning out is a huge part of this for me. I would also like to increase my athletic ability. I play competitive volleyball almost year round, almost at the same level as in college, but I would love to get a little extra edge on the court.
Training:
I have been an avid lifter since freshman year in college with an unfortunate hiatus during the desk job years that set me back a little further than I would have liked. I broke my ankle last September as well which does dictate my leg days from time to time, as does my patellar tendonitis, but I'm still able to train hard. I'm a little old school and train with a "true" P/P/L routine, except for legs:
Chest and Traps
Quads and Calves
Lats and Shoulders
Hams and Calves
Working antagonistic muscles is what really help put on my size in college so I've been running some variation on that since then. I was 5'11" @ 148 lbs. my freshman year btw. I generally lift for strength at 5-6 reps max with a "hypertrophy" once every 2 weeks where I max out at 10 reps.
I'm havnig issues getting before pictures up, but I'll get them up soon as I can.
Thank you for following along.
This will officially be my first PH ever. I'm quite exicted about this stack, and a big THANK YOU goes out to harbonah for this oppotunity. And a second thank you goes out to McCrew for making me look like a chump on weights. Thanks a lot big guy. :nana:
Stats:
35 yrs. old
6' 1"
Currently 201 lbs.
~14 BF.
Weight Maxes:
Bench 225 x 3
Squat 245 x 5
DL 355 x 1
OHP 145 x 2
I'm a home gym guy with a decent amout of equipment that my wife and I have collected over the years so I'm able to do most exercises and all body parts. Only problem is that I don't have a workout partner to spot me so I don't know as I'll ever really know what my true 1RM are for some exercises, hence more than 1 rep on some.
Supps:
This Stack - Forerunner Labs AlphaMass, AMS 4-AD, AMS Decavol
I'll be running the 4-AD and Deca as directed, 2x/day 8 hours apart, generally 7 a.m. and 3 p.m. The alpha I'll be taking 2 caps 2x/day with the other 2 at 7 and 3 for first week, to test the waters since I've only ever run test boosters. The plan is to bump the dose to 3 caps the 2nd week.
Fish Oil 1200 mgs. 2x/day
Lecheek Cycle Armor 2x/day
DIM 50 mgs. 2x/day
Multivitamin 2x/day
Calcium/Magnesium with VD3 2x/day
PWO - N.O. Shotgun w/ 2 g. Kre-Alkalyn added, and 3/4 scoop Bodytech Whey
Nutrition:
Post workout = Muscle Milk ~60g + 40 grams added carbs and 1 scoop Bodytech BCAAs
Bedtime shake = Dymatize Elite XT Fudge Brownie. If you haven't tried this since they came out with an improved taste I recommend you give it a shot. Great ingrediant profile for the $.
During the day I shoot for 200 - 250 g. of protein. There is a discount store in my town that gets supplements donated weekly among other things and they seem to have a steady stream of EAS RTD's and protein bars. And it appears I'm the only person in the area that seems to care about these types of products, so lucky me. Carbs are usually anywhere between 300 - 400 depending on the day and whether I'm making dinner or my wife is. She tends to favor more carb heavy meals where as I favor more protein heavy meals. I eat 6 - 7 times a day on training days, and average 3500 calories. I try to vary my protein profile with multiple meat sources, dairy, nuts, and whey. I also drink about 80 - 90 ozs. of water a day.
Goals:
Having run test boosters with some results, being 35 and on the down slope of natural production, I'm looking forward to serious strength gains. I'm hanging onto a bit of an almost middle age guy belly that resulted from a desk job for a couple of years that didn't allow me to workout and just sit on my but 10-11 hours a day. I'm definitely looking for strength gains, but also an overall recomp. My wife and I flying to Aruba for a friends destination wedding, so I want to be the "that guy" on the beach, so leaning out is a huge part of this for me. I would also like to increase my athletic ability. I play competitive volleyball almost year round, almost at the same level as in college, but I would love to get a little extra edge on the court.
Training:
I have been an avid lifter since freshman year in college with an unfortunate hiatus during the desk job years that set me back a little further than I would have liked. I broke my ankle last September as well which does dictate my leg days from time to time, as does my patellar tendonitis, but I'm still able to train hard. I'm a little old school and train with a "true" P/P/L routine, except for legs:
Chest and Traps
Quads and Calves
Lats and Shoulders
Hams and Calves
Working antagonistic muscles is what really help put on my size in college so I've been running some variation on that since then. I was 5'11" @ 148 lbs. my freshman year btw. I generally lift for strength at 5-6 reps max with a "hypertrophy" once every 2 weeks where I max out at 10 reps.
I'm havnig issues getting before pictures up, but I'll get them up soon as I can.
Thank you for following along.