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Astros 2009 comeback log

Meetketchup said:
Any updated (starting pics)?
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I haven’t taken any pics, but I’ll take some when I get home I’m leaving the gym at this moment. I’ll take them before my post workout meal. Won’t really be legit starting pics because I looked way worse before I got in the gym maybe 2 weeks ago, diet started Saturday, but still it’ll be a good reference point. Goal is sub 10% bf which I’ve never been, say I’d I’m around 30% right now, but you be the judge. I’d appreciate bf % feedback as I get deeper into this.
 
GST said:
Astro, You were one of the first to welcome me to the community when I joined. Glad to see you back brother.

I’ve been dealing with a move for the past few months, Unlike you though I just got skinny from stress and running around like an animal after work. We all go through shit. Minor setback for a major comeback, Glad to see you around and hope you crush your goals, Peace
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Agreed bro, I was being a bitch for whatever reason. Good luck to you aswell on your journey.
 
Astro95 said:
I haven’t taken any pics, but I’ll take some when I get home I’m leaving the gym at this moment. I’ll take them before my post workout meal. Won’t really be legit starting pics because I looked way worse before I got in the gym maybe 2 weeks ago, diet started Saturday, but still it’ll be a good reference point. Goal is sub 10% bf which I’ve never been, say I’d I’m around 30% right now, but you be the judge. I’d appreciate bf % feedback as I get deeper into this.
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You know exactly what to do workout and diet wise, but if you need a second pair of eyes or anything just PM me.
 
Takes alot to get over the shit of life 💯..I also been not around .in a helluv a rut..this is great to see..so glad you decided to do a log ..if it wasn't for logs and getting to kno a few people here, I wouldn't have came back .

So LFG. @Astro95. 💪
 
Get Shredded!
Jbswole40 said:
Takes alot to get over the shit of life 💯..I also been not around .in a helluv a rut..this is great to see..so glad you decided to do a log ..if it wasn't for logs and getting to kno a few people here, I wouldn't have came back .

So LFG. @Astro95. 💪
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It does man, I was pretty much done training to be honest. Also not keeping up with TRT had me in useless mode, just got caught up with work I sort of didn’t pay attention how much my physique was going down hill, next I knew I hadn’t seen the inside of a gym in over 2 months, but we’re giving a shot at this thing one more time. I haven’t seen your log, but hopefully things are going well over there bro.
 
Post workout meal took a bit to get it in, didn’t have enough cooked chicken and didn’t want to stir off meal plan. 2/6 a bit behind but should be good with last meal around 8-9pm. No carbs beyond this point.

135g of chicken breast - 40g of protein
266g of carbs - 75g of carbs

IMG_4420.jpeg
 
Astro95 said:
It does man, I was pretty much done training to be honest. Also not keeping up with TRT had me in useless mode, just got caught up with work I sort of didn’t pay attention how much my physique was going down hill, next I knew I hadn’t seen the inside of a gym in over 2 months, but we’re giving a shot at this thing one more time. I haven’t seen your log, but hopefully things are going well over there bro.
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Not really ..hmu
 
I'll be following your log dude and I'm glad to see you back. I've taken some time off from here too because things can just get in the way and detract from focus. You got this my man.
 
Astro95 said:
Leg day

Adductors/abductors (warm up)
Leg extensions
Seated leg curls
Hack squats
Booty builder back extension (glutes/hams)
Cybex squat press
Unilateral Hip press

Good quad pump

View attachment 149533
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Looking solid. You've got better legs than I do. I'm kinda tall and getting my legs to fill out has always been a trouble spot for me.
 
09/28 Fasted weight 200.3lbs

Day off today, just finished a quick job this morning. Currently at 5k steps. Will do some light cardio later, have some shopping and meal prepping to do.

New macros moving forward, no longer carb cycling.

Total cals 2,695
P 225g
C 334g
F 55g

Hormones lowered to 300mg of Testosterone/wk

Last, but not least I’m excited to announce I will be working with @Meetketchup moving forward to help me get the job done. Always liked his views and knowledge on bodybuilding, so who better to learn from and have in my corner doing the brain work for this comeback. Now it’s just up to me to deliver. Goal is single digit bf%.
 
Push day 09/29 - Fasted bw 203.2lbs

Panatta lateral raises - 2 sets 1 RIR - 10-12 Reps

WU - 44lbx15 - 60sec

1 - 66lbx12 - 90sec (light)

2 - 88lbsx12 - 1RIR - 90sec

3 - 99lbsx9.5 - 0RIR - 120sec



Incline DB press - 2 sets 1 RIR - 10-12 Reps

WU - 50lbx10 - 90sec

1 - 65lbx12 - 2RIR - 120sec

2 - 75lbx8 - 1RIR - 120sec (2heavy)

3 - 80lbx5 - 0RIR - 120sec (2heavy)



Flat DB press - 2 sets 1 RIR - 10-12 Reps

1 - 60lbx12 - 2RIR - 90sec (light)

2 - 70lbx10 - 1RIR - 120sec

3 - 75lbx8x - 0RIR - 120sec



Panatta machine fly - 2 sets 1 RIR - 12-15 Reps

1 - 99lbx15 - 3+RIR - 120sec (2light)

2 - 121lbx15 - 3+RIR - 90sec (2light)

3 - 143lbx17 - 0RIR - 120sec

(Upping the weight next push session)



Weighted machine dips - 2 sets 1 RIR-10-12Reps

1 - 140lbx12 - 2+RIR - 90sec (2light)

2 - 160lbx12 - 2RIR - 90sec

3 - 190lbx12 - 0RIR - 90sec

(Upping weight next push session)



Ez bar up right row - 1 set 1 RIR - 10-12 Reps

1 - 60lbx12 - ?RIR - 90sec

2 - 70lbx12 - 1RIR - 90sec

(Should’ve gone to failure on 2nd set)



Seated DB laterals - 2 sets 1 RIR - 12-15 Reps

1 - 20lbx15 - 3RIR - 90sec (2light)

2 - 25lbx14 - 0RIR - 90sec

3 - 30lbx8 - 0RIR - 90sec

(1st set 22.5lb DB for next session)



Panatta French press - 2 sets 1 RIR - 12-15 Reps

1 - 66lbx12 - (2light)

1 - 88lbx12 - 2RIR

2 - 99lbx12 - 1RIR

3 - 110lbx9 - 0RIR

(99lb for 1st set next session??)

30min cardio post weights

IMG_4444.jpeg
 
Meetketchup said:
Super happy to start working with @Astro95 He's a true vet of the iron, knows his stuff training and gear wise. We're teaming up to make an epic transformation over the coming months. Stay tuned! Day 1 in the books and it's all up from here!
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Very excited for what’s to come, glad to have you in my corner.
 
Pull day 09/30 - Fasted bw 200.1lbs - 4.5Hr sleep

Panatta pullover - 2 sets 1 RIR - 12-15 reps

1 - 95lbx12 (2light)

2 - 115x15

3 - 140lbx9 - 0RIR

(Up weights next session)



Single handle lat pull down - 2 sets 1 RIR - 10-12

1 - 70lbsx12

2 - 85lbx11 - 1RIR

3 - 100lbx12 Left x13 Right - 0RIR



Chest supported Tbar row - 2 sets 1 RIR - 10-12

1 - 65lbx12

2 - 80lbx11 - 1RIR

3 - 90lbx8 - 0RIR



Seated chest supported row - 2 sets 1RIR - 10-12

1 - 150lbx12 - 1RIR

2 - 160lbx8 - 0RIR (sloppy)

3 - 130lbx10 - 0RIR

(Lower weight, more controlled next session)



Matrix lat pull down - 1 sets 1RIR - 10-12 Reps

1 - 120lbx12 - 3RIR

2 - 140lbx8.5 - 0RIR



Reverse peck deck - 2 sets 1RIR - 12-15 Reps

1 - 80lbx15

2 - 90lbx11 - 1RIR

3 - 100lbx8 - 0RIR



Standing dual cable bicep curls - 2 sets 1RIR - 12-15

1 - 17.5lbx15

2 - 22.5lbx13 - 1RIR

3 - 27.5lbx8 - 0RIR



Standing cable straight bar curls - 2 sets 1RIR - 12-15 Reps

1 - 35lbx13 - 1RIR

2 - 40lbx11 - 1RIR

3 - 45lbx8 - 0RIR

30 min cardio post weights (need to up hr next session)

IMG_4447.jpeg
 
Overall good session, could’ve been better if I would’ve had more control on the chest supported rows, a lot of yanking on 2nd set, dropped the weight for final set got much more controlled mind muscle connection there. Bit exhausted from work yesterday, put in over 22k steps. Could use about a 3hr nap right now, but off to work we go. Then grocery run and meal prep after work. Anyhow, day 2 down.
 
10/01 - fasted BW - 199.7/sleep 4.5hrs

Legs A

Adductors - 1 set 1 RIR - 12-15

1 - 95lbx15 - 1 RIR - 90sec
2 - 110lbx11 - 0 RIR - 120sec

Lying leg curl - 1 set 1 RIR - 12-15

1 - 85lbx15
2 - 120x12 - 0RIR

Leg ext - 2 sets 1 RIR - 12-15

Wu1 - 30lbx10
Wu2 - 50lbx10
1 - 110x15 - ? RIR
2 - 130x13 - 1 RIR - 120sec
3 - 150x11 - 0RIR - 120sec

Squat press - 2 sets 1 RIR - 10-15

1 - 320lbx15 - 120sec
2 - 360x15 - 1 RIR - 120sec
3 - 410x11 - 0RIR - 120sec

Hacks - 2 sets 1 RIR - 10-15

1 - 180lbx15 - ?RIR - 120sec
2 - 230lbx15 - 1RIR (grinded em out since 3rd)
3 - 270x7 - 0RIR - 120sec

Smith split squats - 1 set 1 RIR - 12-15

1 - Bar + 20lbsx14 - 1RIR (RL) x8 - 1RIR (LL)
2 - Bar + 30lbsx10 - 0RIR (RL) x8 - 0RIR (LL)

Smith standing calves - 3 sets 1 RIR - 15-20

1 - Barx20
2 - Bar+20lbx15 - 0RIR (glutes & hams engaging on last reps)
3 - Bar+40lbsx10 - 0RIR (glute/ham soreness stopping me from hitting more reps)
4 - Bar+50lbsx10 - 0RIR

No cardio today.

Intensity level on this session was brutal. No junk volume at all, weight selection was perfect and every set and rep counted. Quad pump was fading towards the end probably due to dehydration mouth was dry after hacks, but still got a decent pump pic. Need to up the h20. Post workout meal 118g of chicken breast 2 cups of jasmine rice and off to work. Have a great day gentlemen.

IMG_4456.jpeg
 

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