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XOTG85 said:
Straight arm pulldowns I added a few sets
4 sets 12 reps slow and squeeze 140lbs first two
Added 5lbs last 2 sets.

Single arm cable rows
3 sets 12 reps 80lbs

Bent over Barbell rows (very slow and paused)
95x15 115x12 135x10

Front pulldown
3x12 160lbs

Incline seated dumbbell curls
35x12 40x12 35x12

Rope tricep extension
2 sets 15 reps 120lbs

Curve easy curl bar overhead tricep extensions
90x12x2

I finished up with 15 minutes on the elliptical...


I'm not going to lie cardio I've been struggling and it's time to get that cardio game up. I know people say you don't need cardio and this and that,but at this age I need cardio consistently to keep going
Click to expand...
Cardio is key to getting the fat off to show the hard work. Deff get the cardio in line it'll be 100% worth it. You will not love the cardio but you'll love the results of it.
 
Yesterday I hit legs

Leg press
5 Sets 15 reps each last set I had 8 plates on each side.
Hack squats
2 plates 15 reps, 4 plates, 12 reps @ 2 sets
Hamstring curls 3 sets 130x12
Leg extension 3 sets 140x12
Standing calve raises 3 sets 15 reps
Seated calve raises 3 sets 15 reps


Still grinding away feeling great. Today I plan to hit another push workout. I'll be back to log the numbers later.
 
XOTG85 said:
Yesterday I hit legs

Leg press
5 Sets 15 reps each last set I had 8 plates on each side.
Hack squats
2 plates 15 reps, 4 plates, 12 reps @ 2 sets
Hamstring curls 3 sets 130x12
Leg extension 3 sets 140x12
Standing calve raises 3 sets 15 reps
Seated calve raises 3 sets 15 reps


Still grinding away feeling great. Today I plan to hit another push workout. I'll be back to log the numbers later.
Click to expand...
That's a damn good hack after those leg press

Sent from my motorola razr 2025 using Tapatalk
 
Friday was push

BB bench press
135x20 205x20 225x14 275x6
Incline machine press
4 plates 15 reps @ 4 sets
Incline butterfly 40x12x3
Abs incline sit ups on bench
200 reps
Ab wheel 4 sets burnout

15 minutes incline walking at 3 mph
 
Sat was a off day

Today was a pull day

Wide grip pullups
6 Sets until I hit 50 bodyweight
BB row 95x12 115x12 135x10 165x6
I need more work on this exercise and strength

Machine row 160x12x 3
Pull Downs wide grip
140x15 160x12 130x12

Seated inclined curl db
35x12 40x12 35x12
Standing barbell short curved bar
95x12x2

I didn't do any cardio today I'm kind of feeling under the weather. The weather just flip flop back from 80° to 40° my sinuses are running like a faucet. Today's workout was actually kind of miserable my joints were kind of sore. I'm upping my intake of vitamin c and nac.
 
XOTG85 said:
Sat was a off day

Today was a pull day

Wide grip pullups
6 Sets until I hit 50 bodyweight
BB row 95x12 115x12 135x10 165x6
I need more work on this exercise and strength

Machine row 160x12x 3
Pull Downs wide grip
140x15 160x12 130x12

Seated inclined curl db
35x12 40x12 35x12
Standing barbell short curved bar
95x12x2

I didn't do any cardio today I'm kind of feeling under the weather. The weather just flip flop back from 80° to 40° my sinuses are running like a faucet. Today's workout was actually kind of miserable my joints were kind of sore. I'm upping my intake of vitamin c and nac.
Click to expand...
Yeah dude could be the flu, take it easy
 
The flu is going around like crazy right now.

I had something before Christmas. My head and sinuses were an absolute wreck for 10 days or so. Exhausted and run down.

Get better soon.
 
XOTG85 said:
So I'm finally starting to get back on track after a rough year last year. I tore my pectoral muscle last February and it really fucked me up for most of last year. This year has been also slow to start. I had a few Crohn's attack's, but I've realized it's all about my diet, so I've really been cutting loose on whatever irritates my stomach.

I started really getting serious back in August when I looked in the mirror and was absolutely sick with the way I looked. I will post some pictures of me up to date, and then back in August to show the difference.

I've been on trt forever and my dosages have been very small always. I guess that's why I'm not super huge, but it's okay I feel good and I'm healthy most of the time. The pectoral tear was a freak accident with only 315 when my friend tried to give me a forced rep after about the fifth rep.

So I've been on Test Undecanoate 200mg each week for about 3 months and I think it's my favorite test ester ever. It seems likey T levels are more stable and my libido is just all around better with just that dosage. About a 5 weeks ago I added in NPP at 50mg EOD. I will stay at this dosage but I will add in some Mast prop at 50mg EOD and see if it can really shred me up. I'm not going for no crazy look. I just want a natural in shape look well a little more than natural build.

Thanks for following me along I'm going to keep it short simple and sweet.

View attachment 223182
Click to expand...

Looking good. What did you do for the tear? I had this happen a few months ago. I’m still nursing it back, but now my opposite shoulder feels like there is an impingement. As swear that as soon as I hit 40 man this shit started coming
de17b266adc48c15fdf473e558abe022.jpg

out of nowhere.


OG Member since 2012
@Juicebox (this is my new one).
 
Bubba0017 said:
Looking good. What did you do for the tear? I had this happen a few months ago. I’m still nursing it back, but now my opposite shoulder feels like there is an impingement. As swear that as soon as I hit 40 man this shit started coming
de17b266adc48c15fdf473e558abe022.jpg

out of nowhere.


OG Member since 2012
@Juicebox (this is my new one).
Click to expand...

What were you doing when you tore it?
 
Bubba0017 said:
Looking good. What did you do for the tear? I had this happen a few months ago. I’m still nursing it back, but now my opposite shoulder feels like there is an impingement. As swear that as soon as I hit 40 man this shit started coming
de17b266adc48c15fdf473e558abe022.jpg

out of nowhere.


OG Member since 2012
@Juicebox (this is my new one).
Click to expand...
Same thing happened to me last year. I went through a bad divorce and started lifting serious again and then bam I was doing reps with 315 and my pectoral just blew out on the fourth rep. I had no choice but to keep working and keep going like that and when I finally got to go to the doctor they said it was too late there was nothing I can do. Now it looks like a 45 slug hit me in my pectoral and my strength has never come back completely and it still hurts.
 
Hey guys I have not been to the gym I've been sick as a dog. I have not went to the doctor as I've been suffering through work. Luckily I'm an operator so I don't really have to be in the weather. I'm staying home tomorrow and going to go to the doctor. I can't even breathe and hope it's not anything to bad. Today I got hit with vertigo really bad and couldn't even look up.
 
XOTG85 said:
Hey guys I have not been to the gym I've been sick as a dog. I have not went to the doctor as I've been suffering through work. Luckily I'm an operator so I don't really have to be in the weather. I'm staying home tomorrow and going to go to the doctor. I can't even breathe and hope it's not anything to bad. Today I got hit with vertigo really bad and couldn't even look up.
Click to expand...

Hope it’s nothing serious and you bounce quickly!


Sent from my iPhone using Tapatalk
 
So I have to confirmation I tested positive for covid. Wtf 😒 today is day 4 so they say I'm on the tail end it should only last about 5 to 6 days.
 
I knew this sinus s*** wasn't al normal sinus infection. I want to go take my head and beat it against a brick wall.
 
Today I actually feel a little better.. I can actually breathe and my headache have subsided. I'm going to wait until Sunday to go to the gym to make sure I don't get anybody else infected. But if tomorrow I feel a little better I might do some dumbbell work at the house. It's been one hell of a week of no appetite, eating what I can and trying to get by. Definitely be careful people.
 
So today was my first day back in the gym. I still feel a little lethargic. Still dealing with the cough but I'm not contagious anymore so I guess it's time to sweat this s*** out. Kind of frustrating because it's the beginning of the year and I was just getting all cylinders running. I didn't really have an appetite for about six day's and I definitely lost some size that fast. I ate what I could and definitely fell off diet. Today I just did a little bit to get moving again and I felt incredibly weak and sluggish.

Monday Chest
Hammer Strength chest press 4 sets of 4 plates 15 reps
Hammer Strength incline 4 plates 15 reps 4 sets
Butterfly curls on the machine 5 sets 160 12 reps
Cable crossovers 130 3 sets 12 reps each
Calves seated 4 sets 2 plates 15 reps

I only did 10 minutes of cardio..

Hopefully over the next two weeks I can get back to where I left off if I push it hard.
 
Yesterday was legs.. still not 100% back to normal after having covid. My strength is way down, I definitely lost a little bit of size. I just feel sore constantly. I'm trying to ease back into it before I go full back into my routine hopefully by next Monday.

Leg press 6 sets
4 plates 15 reps
6 plates. 15 reps
8 plates 15 reps
8 plates 15 reps
6 plates 15 reps
4 plates burnout 25 reps

Hack squats 3 sets
2 45's. 15 reps. 3 sets

Leg curls 3 sets 12 reps 130
Leg extension 3 sets 12 reps 140
Hip abduction 3 sets 160 12 reps
Caves 3 sets seated 2 45's 15 reps

I haven't done any cardio I'm still having a lot of BS in my chest and a bad cough.. I literally felt like I was going to die after the workout.. I actually took today off because I was just so sore.. I'm hoping to bounce back and recover this log but man the circumstances seem always against me.
 
Shoulders last night.

Military press
30x20 50x20 60x15 65x15 55x15

Upright row
70x12 80x12 90x12

Reverse butterfly
130x12 140x15 150x12 160x12

Lateral raises
10x12 15x12 20x12

Curls short bar
60x12 70x12 80x12

Db seated inclined

30x12 35x12 25x12

I walked on the treadmill for about 15 minutes at a slow pace... Still having a lot of trouble with a lot of soreness and shortness of breath.. when I'm sleeping I'm literally gasping for air sometimes... I'm telling you covid it really f***** me up.. just a little over a week ago when I didn't have covet I was feeling the best I ever did in a while.. I don't know what it is but every joint in my body is sore.
 
XOTG85 said:
Shoulders last night.

Military press
30x20 50x20 60x15 65x15 55x15

Upright row
70x12 80x12 90x12

Reverse butterfly
130x12 140x15 150x12 160x12

Lateral raises
10x12 15x12 20x12

Curls short bar
60x12 70x12 80x12

Db seated inclined

30x12 35x12 25x12

I walked on the treadmill for about 15 minutes at a slow pace... Still having a lot of trouble with a lot of soreness and shortness of breath.. when I'm sleeping I'm literally gasping for air sometimes... I'm telling you covid it really f***** me up.. just a little over a week ago when I didn't have covet I was feeling the best I ever did in a while.. I don't know what it is but every joint in my body is sore.
Click to expand...
hang in there. viral stuff can take a few weeks to feel normal from, even after the temp and cough and stuff are well gone
 
Wardamn said:
You bounced back feeling okay now?
Click to expand...
Hell no 1000004693.jpg

Bro I've been feeling so depressed and my joints have been screaming.. now keep in mind it's only been one week post covid. But before I was feeling the best I felt in a long time.. My strength is down about 20%.post covid. My appetite is down.
 
And today I did cardio for 1 hour

Incline walked 3.0 15 incline

Going to start GW 5016 tomorrow and force myself back on schedule.
 

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