Ol' Roman's Come Back Crusade!

[Times Roman]

Well mates and lasses,

Ol' Roman here is on the comeback trail. It's been a rough road for sure. I've had four (4) significant illness', two things fixed in the operating room, and all in, I'm down about 50 pounds since May 2013. 2013 was a bad year for me, and it feels like I've been 15 rounds with Rocky Balboa!

But I'm back home now, my health is returning, and "things" seem to be working as they should.

I came home early April weighing 195lbs I started my plan to return to the gym. By the end of April, I was back in the gym, hitting every major muscle group very lightly each time I went in. Very careful not to overdo it. One of the operations I had was for a hernia. Albeit a minor one, but still a hernia. So I decided to avoid the trappings of trying to go heavy, and instead utilize absolutely perfect form, and repping in very slow motion. I am actually a little surprised to see how quickly this technique is generating improvements.

The good news:
In 30 days, I've gained 10lbs of almost pure lean. I haven't checked with the calipers yet, but a visual of myself in the mirror has me around somewhere between 13 and 14% bf. Probably closer to 13%. I have a pretty good eye, and so I don't bother with the calipers except every once in a while.

I think I will continue with this technique.

I have a theory why blokes my age that are trying to be serious with their efforts, and why they seem to get injured so frequently. And I believe it has something to do with the little note book I always carried with me in the gym. The theory goes something like this:

When I have my little book, I always like to see progress. So if I don't add weight, I like to increase the reps. And I like to see regular progress. I become fascinated with the big numbers. Which means to get the numbers I get, I utilize peripheral muscle groups, and sacrifice perfect form. This form of compensating is the road to injury, at least for me. So for now, I'm ditching my little note book, and instead, really paying attention to what my body is telling me. Yes, I still need to keep my reps within range, but when I slow down and utilize perfect form, I really need to use lighter weights to accomplish this. And with lighter weights and slower reps, so the theory goes, the risk of injury is reduced. And so far, my body seems to be responding very well to this "technique".

Yes, this is all pretty basic stuff. But when I go into the gym, it seems nobody has perfect form, and all are repping too quickly (at least for the older bulls). Everyone in the gym wants the big numbers, and I suspect most of the members here fall into the same category. How often have you seen a guy benching heavy weight, but the range of motion is less than optimal? Quite often is probably what you are thinking to yourself. Or the bloke on the leg press going real heavy, but only lets the weights come down less than a foot? Pretty ridiculous when you stop and think about it.

So this is my strategy, and my plan. Lighter weights, absolutely perfect form, and very slow reps.

So I'll come back here periodically and post my weight, bf%, and occasionally some feedback as to my progress. I won't be posting too much on the numbers, as like I said earlier, once I start concentrating on the numbers, instead of listening to what my body is telling me, then I've started down the old path again, something I really don't want to do.

So, ten pounds the first month. The next month will be less, of course. But good progress none the less.

---Roman

[almightyrandy]

good luck roman can't wait to see how you progress. nothing can stop you now

-Almighty

[David LoPan]

Good luck, I will be watching

[DrewZ]

I'll be watching and learning as well.

Glad to hear things are going well for you now, Heres to continued forward progress and success!

[RaginCajun]

Will be following along TR!

Show these young whippersnappers who's boss!

[probuild42]

Nice post! I'm one of the big number guys you speak of. lol. I have continuously pushed harder and heavier for last 2 years straight. (Ah my joints hurt)

However I recently started circuit training just to mix things up for awhile. High rep, mostly body weight movements and tons of cardio BF% is dropping fast and I look stronger. Measurements are staying the same, except my waste. I'm learning that its not always about how much you can bench, but how you tear down the muscle that makes you grow!

Keep up the good fight TR! I'm riding with you on this journey!

[Capebuffalo]

Keep kicking ass

[paulzane]

Ffs times .....You must know by now that as we get older we must train smarter .....less weight and longer recovery time! That is even if you are on a stack! I myself think that around our age .....mid to late 50 's we should drop to TRT doses...... I have a full course in my cabinet but blood levels not right! Train for fitness and health .....not just for mass. It will fall off you when you are not on gear as you have found out.

[Times Roman]

Ffs times .....You must know by now that as we get older we must train smarter .....less weight and longer recovery time! That is even if you are on a stack! I myself think that around our age .....mid to late 50 's we should drop to TRT doses...... I have a full course in my cabinet but blood levels not right! Train for fitness and health .....not just for mass. It will fall off you when you are not on gear as you have found out.

This type of withering is typical for those that are cycling heavy, and then forced to come off. I'm thinking of one pro in particular that lost it all in only 8 months in jail. But this was more severe than coming off cycle. I was physically pounded for a year, and when I came home, my family said my face was gaunt and drawn in.

No, this had nothing to do with coming off cycle.

One issue in particular. There is a resistant strain of bacteria going around in the middle east right now. I had that, with my lung infection. Prior to going to the clinic, when I was on my feet, I was wobbly, like I was off balance. And it hurt terrible when I coughed. And when I did cough, well, the phlegm was nasty to view. When I did go into the clinic, their usual jovial like demeanor changed and became very serious. They hooked me up to an IV and infused massive amounts of antibiotics into the bag. I was told to come back the next day for the next round of treatment. Next day, same thing. IV bag massively infused with antibiotics. Then they sent me home with a couple of different types of oral antibiotics. After two weeks or so, I began to come around. I thought nothing more on this til I came home and was watching (60 minutes?) and they were discussing the epidemic of bacterial strains resistant to antibiotics. There are some out there that are 100% resistant, and the outcome is almost certain death. And this is what I had, more or less. This shit aint nothing to fvck around with. I'm lucky, it could have been much worse, you know?

[Times Roman]

^ this was just one of many things wrong with me in 2013

[bikeral]

Good luck buddy.

[kelkel]

I tried writing down weights, reps, etc when I was younger. F that. Not worth the effort.

[marcus300]

I caught a rare strain of bacteria once when I licked a porn stars arse out. Within 5 days I'd lost close to 30lbs. ...true story

[Times Roman]

I tried writing down weights, reps, etc when I was younger. F that. Not worth the effort.

I was diligent about it. But this time, I'm tossing the book. The reality is, in my humble opinion, once you get to a certain point in your expertise, I need to stop focusing on the numbers and really listen to my body.

[paulzane]

I caught a rare strain of bacteria once when I licked a porn stars arse out. Within 5 days I'd lost close to 30lbs. ...true story

Yes I remember you saying that before Marcus......made me laugh again!

[marcus300]

Yes I remember you saying that before Marcus......made me laugh again!

The funny thing is once I recovered we did it again and it I got it again, that wasn't funny I had piss shit and blood coming out of every hole, nice cut though

[HitIt]

The funny thing is once I recovered we did it again and it I got it again, that wasn't funny I had piss shit and blood coming out of every hole, nice cut though

i lost 5 pounds puking after reading that

[Times Roman]

The funny thing is once I recovered we did it again and it I got it again, that wasn't funny I had piss shit and blood coming out of every hole, nice cut though

ok, so you have a clue as to what my last year was like. At least you had some fun getting yours......!

[HitIt]

Good job TR

[Hazard]

The funny thing is once I recovered we did it again and it I got it again, that wasn't funny I had piss shit and blood coming out of every hole, nice cut though

Lmfao! That's something I'd do lol

[Imperator]

You the man Roman!

[Capebuffalo]

I caught a rare strain of bacteria once when I licked a porn stars arse out. Within 5 days I'd lost close to 30lbs. ...true story

Pics or it didn't happen.

[paulzane]

The funny thing is once I recovered we did it again and it I got it again, that wasn't funny I had piss shit and blood coming out of every hole, nice cut though

Ffs Marcus ... Wtf ? .... That is the north / south divide. The porn stars I've been with have been from London!! Ain't caught fcuk all yet!!

[paulzane]

Pics or it didn't happen.

I don't think you want to see pics of marcus's body rejecting some horrible bacteria caught from some northern slapper!

[Times Roman]

I caught a rare strain of bacteria once when I licked a porn stars arse out. Within 5 days I'd lost close to 30lbs. ...true story

you know, when you say it that way, it almost sounds like yer sucking on a crawdad, trying to get the good shit out of the shell?

[marcus300]

Ffs Marcus ... Wtf ? .... That is the north / south divide. The porn stars I've been with have been from London!! Ain't caught fcuk all yet!!

She was from Brazil and worked all over the place for buttman productions. We met in Spain. I also trained her and 3 of her mates one day now that was interesting. The spaniards had never seen anything like us before was funny

[RaginCajun]

you know, when you say it that way, it almost sounds like yer sucking on a crawdad, trying to get the good shit out of the shell?

Bahahahahahaha!

[Times Roman]

Yesterday was a little strange.

At 1pm, I walked with my buddy for 45 minutes. It was hot (100 degrees) but manageable. Then directly to the gym. Only five minutes on the stationary. Last 60 seconds was at max resistance (20) and peddling at 150 rpm.

Needless to say, I was sucking wind at the end, and recovery was slower than usual.

I'm still ramping up intensity, so I exercise multiple muscle groups on this day. This day was more or less upper body.

I realize I'm quickly running out of steam and motivation, so I call it a day early.

I get a couple of beers and drink them when I get home. Still trying to recover.

Later, a "tightness" in my chest. Son is an EMT, so he's there checking my BP and my PR. Everything is fine. Must have been some muscular strain?

But I'm whipped all day.

Only thing I can think of is some mild form of heat exhaustion?

Not sure.

But it was a strange experience.

[RaginCajun]

sure is wasn't gas/indigestion?

[RaginCajun]

did you forget to drink your prune juice?

[Times Roman]

sure is wasn't gas/indigestion?

why is always about farts with you? =)

[Times Roman]

did you forget to drink your prune juice?

oh brother...
...here come the "oldster" jokes

[RaginCajun]

why is always about farts with you? =)

cuz farts are funny!

oh brother......here come the "oldster" jokes

i figured it was a legitimate question

[Times Roman]

cuz farts are funny!i figured it was a legitimate question

psylium husk fiber is what I use....

....what did you expect? Geritol?

[DontTaseMeBro]

good luck, Roman. I, too, allow the notebook to dictate my training to the point of injury. I look forward to reading of your progress.

[Times Roman]

Weight gain is coming with a vengeance. Waist size is still 36. I'm concerned if I don't slow down, then BF% might go up.

Gym work is paying off. Horseshoes on the tris are back. strength is returning. T shirts are tightening up.

Today was the first day on a 3:1 protocol. I'll hold here for a couple of months until I need to be more specific with the muscle groups.

All in, I've gained 15lbs in 5 weeks. Yes, this is rebound weight and muscle memory is a great thing.

More later.

[Times Roman]

BFast = 6 eggs and a cup of coffee (9am)
lunch = 2 eggs, about 6oz of chicken, 1/2 cup oats all in the same bowl, with about 2oz of salsa, cup of coffee (11:30am)
pre workout = 2 bananas
walk 45 minutes
gym
post workout = 10oz 2% milk and one scoop of whey isolate
snack = small bowl tortilla chips (unflavored)
dinner = about 16oz tri-tip, big bowl of garden salad (volume is about 1/3 gallon milk container), sautéed mushrooms in butter

my day isn't over and I'm still eating

I'm trying not to eat too much later in the evening, maybe a bag of popcorn

and i'll drink several cups of green tea in the evening as well

[lovbyts]

BFast = 6 eggs and a cup of coffee (9am)
lunch = 2 eggs, about 6oz of chicken, 1/2 cup oats all in the same bowl, with about 2oz of salsa, cup of coffee (11:30am)
pre workout = 2 bananas I prefer bananas after workout.
walk 45 minutes
gym
post workout = 10oz 2% milk and one scoop of whey isolate
snack = small bowl tortilla chips (unflavored) Still to much salt
dinner = about 16oz tri-tip, big bowl of garden salad (volume is about 1/3 gallon milk container), sautéed mushrooms in butter Should have used virgin olive oil and a little spice.

my day isn't over and I'm still eating

I'm trying not to eat too much later in the evening, maybe a bag of popcorn NO....

and i'll drink several cups of green tea in the evening as well

Keep up the good work and make solid gains.

[Times Roman]

Keep up the good work and make solid gains.

I do bananas before workout to prevent "workout fatigue". But that's just me
yeah, I usually don't do too much salt either
I don't do all the cooking =(


and btw, I had a few cups of green tea and abstained from eating the rest of the night.

maybe i'll start doing that in the evening

[Times Roman]

Now that I'm beginning to dial in my exercise routines, the next step is to dial in my nutrition plan.

Here is a summary of what I have eaten, at a summary level:



So I have more or less hit my macros for the day. Fat intake is a little high, and just a bit light on protein intake. I'll have to do a rethink on all the eggs (12 today), but I feel I am now able to dial in my plan with a certain amount of precision.