TommyJam
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- Sep 14, 2024
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I just finished an extended cutting phase, for anyone who is interested, that cut and the results, and a short summary of my training history are documented in this thread. Tommyjam's Ten Month Turnaround. I live in a very rural area and traveling to a gym every day just isn't realistic for me. I train at home, so this board has been a great way for me to stay connected socially with other guys that have a similar mindset and goals. For that reason, I have decided to start a log as I reverse out and head into a growth phase. I am hoping that committing to a daily log will give me one more reason to stay consistent every day, and that the other members here will chime in often.
I am coached by @Meetketchup, and this is an unsponsored log.
My long term goal is to eventually compete in a local show, but I am a long way from that and I am taking it in small steps. For this growth phase my goal is just to add some overall size and improve symmetry by correcting some pretty big imbalances that I have in my quads and lats from past injuries and surgeries. My biceps and rear delts need a ton of work, and will also be a point of focus.
I am in my early 40's, 5'10 and my weight on Sat when we reversed out of cut was 200lbs.
I am doing a PPL split Mon-Sat, with one rest day on Sundays.
Current macro targets are P235, c200, F40 with a low day carb day on my rest day. (low day currently is 0 starchy carbs, 50g or less from fiberous veg)
I end up under on fat and slightly over on protein and carbs most days, with the Cal total balancing out.
Only 4 meals per day while cals are still so low, when cals are higher I prefer 5-6 meals.
fasted weight 203.4
Leg day:
•High bar squat: 4 x 12
•Stationary lunges: 3 x 12
•DB Bulgarian Split Squats 4 x 12
•RDL: 3 x 12
•Low bar squat w/ heels elevated ramps: 3 x 12
•BB Calve Raises: 4 x 20
I just picked up a belt squat arm for my power rack, and will add it into routine soon. I plan to pick up a hack squat/leg press combo when I am able to make some floor space for it.
Today's meal plan: P254, C219, F18
Here is a starting pic for the log from Sat check in. I am very new to BB and posing is a big challenge for me. I am just starting to learn the side chest pose.
I am coached by @Meetketchup, and this is an unsponsored log.
My long term goal is to eventually compete in a local show, but I am a long way from that and I am taking it in small steps. For this growth phase my goal is just to add some overall size and improve symmetry by correcting some pretty big imbalances that I have in my quads and lats from past injuries and surgeries. My biceps and rear delts need a ton of work, and will also be a point of focus.
I am in my early 40's, 5'10 and my weight on Sat when we reversed out of cut was 200lbs.
I am doing a PPL split Mon-Sat, with one rest day on Sundays.
Current macro targets are P235, c200, F40 with a low day carb day on my rest day. (low day currently is 0 starchy carbs, 50g or less from fiberous veg)
I end up under on fat and slightly over on protein and carbs most days, with the Cal total balancing out.
Only 4 meals per day while cals are still so low, when cals are higher I prefer 5-6 meals.
fasted weight 203.4
Leg day:
•High bar squat: 4 x 12
•Stationary lunges: 3 x 12
•DB Bulgarian Split Squats 4 x 12
•RDL: 3 x 12
•Low bar squat w/ heels elevated ramps: 3 x 12
•BB Calve Raises: 4 x 20
I just picked up a belt squat arm for my power rack, and will add it into routine soon. I plan to pick up a hack squat/leg press combo when I am able to make some floor space for it.
Today's meal plan: P254, C219, F18
Here is a starting pic for the log from Sat check in. I am very new to BB and posing is a big challenge for me. I am just starting to learn the side chest pose.
