44 years old and getting back into it: Advice welcome

[Fred40]

Did a lot of lifting in late high school through college. Have never done AAS and never got into supplements either.

I never completely stopped but you certainly wouldn't know it by looking at me. Really started to look like a couch potato and was putting on weight and losing strength.

Have begun to clean up my diet and lean towards more protein. I was a carb fanatic.

I was diagnosed with low T and began TRT (100mg Test Cyp / week) about 3 months ago.

Wanting to take full advantage of my returning testosterone levels I upped my workouts at the same time.

I'm trying to do

Chest/Triceps
Back/Biceps
Legs
Rest
Repeat.

Chest = Flat bench warm up weight x 10 reps. Warm up #2 (heavier) x 8 reps. Then 4 sets of 6 reps with the heaviest I can handle and still maintain form. Then Incline Dumbbell presses 3 sets x 10 reps.

Triceps = Behind the back dips with weight on my lap. 3 sets 8-10 reps. Then either bent over dumbbell extensions or standing cable pushdowns or overhead cable extensions 3 sets 8-12 reps.

Back = Lat Pulldowns 4 sets 8-10 reps. Seated rows or bent over dumbbell rows 3 sets x 8-10 reps.
Biceps - Standing curl bar curls 3 sets 8 reps. Seated concentration curls 3 sets 10-12 reps.

Legs = Squats 3-4 sets 8-10 reps. Deadlifts 3 sets x 6-8 reps. Calf raises 3 sets 10-12 reps. (Just getting into legs so I'm taking it slow. Will add extensions in near future)

So I'm hitting everything 2x week on average with a three day period in between.

Nothing specific on shoulders so far.....had an injury which seems to be resolving. I could use some suggestions on shoulder exercises though.

[JohnnyVegas]

Welcome back. I am 43 and started TRT in December. I had been out of the gym for six years with a back injury and looked and felt like crap. If you have been on Cyp for three months, your levels should be solid and you just need to add a solid diet and dedication in the gym. Your body will change.

The best advice I can give is to head over to the nutrition section and have those guys get your diet in line. I wish I would have done that at the start.

Good luck!

[Fred40]

Thanks Johnny,

I minored in nutrition so I know how to eat right.......it's just a matter of doing it. Life gets in the way and plenty of other excuses. It's getting better though.

My test levels are pretty solid now and I've been very happy with the results.....both in how I feel and in the workout results so far. I haven't made gains like this since I was in my 20's......of course I haven't been this dedicated either.

Just wondering if 2x week or 1x a week per body part was better? I keep seeing a lot guys now doing 1x /week but it sure seems like 96 hours is plenty of recoup time in-between.

[stpete]

I think your schedule is fine since you're resting for 3 consecutive days.
Flat BB Bench probably will hurt your shoulder more than help. I prefer Flat DB Presses.
As for shoulder exercises, DB Presses and side and front raises are my favorite. I also throw in heavy BB Shrugs when working shoulders.
Welcome back

[JohnnyVegas]

I minored in nutrition so I know how to eat right.......it's just a matter of doing it. Life gets in the way and plenty of other excuses. It's getting better though.

My test levels are pretty solid now and I've been very happy with the results.....both in how I feel and in the workout results so far. I haven't made gains like this since I was in my 20's......of course I haven't been this dedicated either.

Just wondering if 2x week or 1x a week per body part was better? I keep seeing a lot guys now doing 1x /week but it sure seems like 96 hours is plenty of recoup time in-between.

I cheated a lot in the beginning and got better as I saw my gains increase. After about eight months I was super strict.

Nothing adds to dedication like sticking needles in your body! It was a big motivator for me. To do injections and not be serious about lifting and diet would have been such a waste.

I work my body once a week. I would need to stop working to fit in twice a week. I wouldn't have the energy either.

[dec11]

Did a lot of lifting in late high school through college. Have never done AAS and never got into supplements either.

I never completely stopped but you certainly wouldn't know it by looking at me. Really started to look like a couch potato and was putting on weight and losing strength.

Have begun to clean up my diet and lean towards more protein. I was a carb fanatic.

I was diagnosed with low T and began TRT (100mg Test Cyp / week) about 3 months ago.

Wanting to take full advantage of my returning testosterone levels I upped my workouts at the same time.

I'm trying to do

Chest/Triceps
Back/Biceps
Legs
Rest
Repeat.

Chest = Flat bench warm up weight x 10 reps. Warm up #2 (heavier) x 8 reps. Then 4 sets of 6 reps with the heaviest I can handle and still maintain form. Then Incline Dumbbell presses 3 sets x 10 reps.

Triceps = Behind the back dips with weight on my lap. 3 sets 8-10 reps. Then either bent over dumbbell extensions or standing cable pushdowns or overhead cable extensions 3 sets 8-12 reps.

Back = Lat Pulldowns 4 sets 8-10 reps. Seated rows or bent over dumbbell rows 3 sets x 8-10 reps.
Biceps - Standing curl bar curls 3 sets 8 reps. Seated concentration curls 3 sets 10-12 reps.

Legs = Squats 3-4 sets 8-10 reps. Deadlifts 3 sets x 6-8 reps. Calf raises 3 sets 10-12 reps. (Just getting into legs so I'm taking it slow. Will add extensions in near future)

So I'm hitting everything 2x week on average with a three day period in between.

Nothing specific on shoulders so far.....had an injury which seems to be resolving. I could use some suggestions on shoulder exercises though.

id have two consecutive rest days before repeating tbh

[Fred40]

Okay, I'm considering 2 days on 1 day off.