Ron's Memoirs of an Old Endomorph

[RON]

Preface:

The title says it all. I was a fat little kid. To be an athlete in any sport I have always had to work 10x harder than others. I took on the challenge at everything I did. I am used to outworking the more gifted athletes. If I don?t train I get fat and fast. Just another struggle I am used to.

As of the end of October I was 235 19% and heading in the right direction. As many of you know from my other post I had surgery in the middle of November. During these last 2 months no TRT, no Tirzep, no lifting, and no cardio. All in the middle of the holidays? I allowed the time off to get to my head and did not keep up my diet. Yes, I got fat again. I somehow managed to put on 20 lbs so now at 255. The odd thing is my waist size has not changed, and I don?t look that bad. I still see the outline of abs. None the less I have a lot of catch up to do. I was scheduled to do another Dex scan in January but going to put that off till Feb cause honestly, I want to give myself a month to make up for my bad decisions before I judge myself on it. The thing about me is I know I can gain weight fast?but I also know I can loose it just as fast by working my ass off. So I?m not to worried about this flux of mass. I?m in this for the long haul so things like this will happen from time to time.

Monday morning, I had my colonoscopy so I can now finally jump back on my peptides and TRT. The next leg of the journey starts now. Got a new toy to track my measurements.. I'll post measurements monthly at least maybe weekly at most to get a good idea on my progress both down and up in size.

[RON]

Current:

Weight: 255lbs

BF somewhere above 20 I will schedule a DEX scan for Feb and hope to be back under 19% by then.

SLU-PP-332 1500 mcg ED
Milk Thistle - 1000mg ED
Cranberry Seed Extract - 650MG ED
Testosterone (TRT) - 200mg per week
HGH - 5iu ED
Mots C - 2mg ED
Tirzep - 2mg per week
Reta - 2 mg per week

Tuesday 12/30

sleep: 7 hours
My Air score 95

30 min walking

Push pull routine for recovery. Back to High frequency training next week.
Focusing on getting proper rest between sets. Timing between sets to ensure.
Using Hevy App on my apple watch

Training Time 1h 28min

Volume 42,460 LBS

Chest Day

Bench Press (4 Sets)
135lbs x 12 reps
145lbs x 8 reps
165lbs x 6 reps
185lbs x 4 reps

Incline Bench Press (4sets)
135lbs x 10 reps
145lbs x 6 reps
150lbs x 4 reps
155lbs x 4 reps

Pec Deck (4sets)
90.5lbs x 10 reps
100lbs x 10 reps
115lbs x 10 reps
120lbs x 8 reps

Triceps Push Down (Cable)
60lbs x 10 reps
65lbs x 10 reps
70lbs x 8 reps
75lbs x 6 reps

Overhead Triceps Extension (rope)
40lbs x 10 reps
50lbs x 10 reps
65lbs x 10 reps
65lbs x 10 reps

Crunch Machine (15 straight / 12 RT / 12 LT)
90lbs x 39 reps
90lbs x 39 reps
90lbs x 39 reps
90lbs x 39 reps

Torso Rotation Machine (15 to RT / 15 to LF)
100lbs x 30 Reps
100lbs x 30 Reps
100lbs x 30 Reps
100lbs x 30 Reps

[RON]

Wednesday 12/31/2025

Review: Felt strong today. Might be from the TRT kicking in. The w/o was 15 min faster than yesterday but it felt like I got a lot more done with my time. I increased the weight over planned on some lifts. Felt good though.

SLU-PP-332 1500 mcg ED
Milk Thistle - 1000mg ED
Cranberry Seed Extract - 650MG ED
Testosterone (TRT)- 200mg per week
HGH - 5iu ED
MotsC - 2mg ED
Tirzep - 2mg per week
Reta ? 2 mg per week



Sleep 6h 10min (early wake up to take daughter to airport)
My Air Score 91

30 min walk

Copied from Hevy App

Duration 1h 14min
Volume 48,530 lbs........ I know kinda high but felt good as I was doing it

Back & Bi's

Pull Up

SETS
REPS
4 reps
4 reps
4 reps
4 reps



Lat Pulldown (Cable)
SETS
WEIGHT & REPS
115lbs x 10 reps
130lbs x 10 reps
140lbs x 8 reps
145lbs x 6 reps

Seated Cable Row - Bar Grip
SETS
WEIGHT & REPS
115lbs x 12 reps
130lbs x 10 reps
145lbs x 9 reps
150lbs x 7 reps

Concentration Curl
SETS
WEIGHT & REPS
25lbs x 20 reps
25lbs x 20 reps
25lbs x 20 reps
25lbs x 17 reps

EZ Bar Biceps Curl
SETS
WEIGHT & REPS
60lbs x 10 reps
60lbs x 10 reps
60lbs x 10 reps
60lbs x 10 reps

Preacher Curl (Machine)
SETS
WEIGHT & REPS
45lbs x 10 reps
50lbs x 10 reps
50lbs x 8 reps
50lbs x 8 reps

Back Extension (Machine)
SETS
WEIGHT & REPS

120lbs x 20 reps
140lbs x 20 reps
160lbs x 15 reps
180lbs x 15 reps

Crunch (Machine)
SETS
WEIGHT & REPS
90lbs x 39 reps
90lbs x 39 reps
90lbs x 39 reps
90lbs x 39 reps

Torso Rotation
SETS
WEIGHT & REPS
90lbs x 24 reps
90lbs x 24 reps
90lbs x 24 reps
90lbs x 24 reps

[almostgone]

Sounding really good, Ron! So, the colonoscopy came back with good results?

[RON]

They removed 6 Polyps and found internal hemorrhoids. The Polyps were not cancerous and the hemorrhoids are not anything I noticed. He said that's common and I probably won't have any issues with them. Since they found the polyps I need to get roto rootered every 3 years now Besides that all is well.

[Cylon357]

Dammit RON! I was thinking the other day "man, I guess I need to start logging again..." This is all the incentive I needed.

At least we can TRY to drive some traffic, right?

[RON]

It's like you see right through me I think a lot of people will be interested in the results I get thru high frequency training. Plus I know a few of us older guys are new to the Peptide game so hoping I can show some good results adding a few peptides.

[almostgone]

@Ron, that's great news, man! Logging your progress should help pull in more traffic as well.

[almostgone]

@Cy, I hope you can start logging your lifts as well. Hopefully, I can join in before much longer

[RON]

I'm not all that interesting but I try

[RON]

Thursday New Years Day 1/1/26

LEG DAY!!!


Supplements: So I am not too repetitive I will post Peptides, AS, Minerals and Vitamins on Mondays. The rest of the week I will not add this section unless there is a discrepancy


sleep: 6 hours
My Air score 79
I left my mask on the bed and the puppy chewed it up. Using a mask I don't like right now while I wait for a replacement. Poor seal = poor sleep


Volume: 70,474 lbs
I know I know. It's a lot. In my defiance I skipped Abs and elected to do cardio later in the evening.


Duration: 1h 43min ( I was having a good time. I was going to throw in ABS but that would make it over 2Hrs.)


Squat (Barbell)

SETS
WEIGHT & REPS
135lbs x 12 reps
185lbs x 10 reps
226lbs x 8 reps
245lbs x 6 reps
275lbs x 4 reps


Zercher Squat

SETS
WEIGHT & REPS
136lbs x 10 reps
145lbs x 10 reps
155lbs x 10 reps
165lbs x 10 reps


Bulgarian Split Squat (10 on Rt / 10 on LT)

SETS
WEIGHT & REPS
0lbs x 20 reps
0lbs x 20 reps
0lbs x 20 reps
0lbs x 20 reps


Deadlift (Barbell)

SETS
WEIGHT & REPS
148lbs x 12 reps
175lbs x 10 reps
225lbs x 8 reps
275lbs x 6 reps
305lbs x 3 reps - Last rep hurt outer chest was gonna try a 4th but hung it up to be safe.


Farmers Walk

SETS
WEIGHT & DISTANCE
150lbs - 25yrd
150lbs - 25yrd
150lbs - 25yrd
150lbs - 25yrd


Shrug (Dumbbell)

SETS
WEIGHT & REPS
150lbs x 12 reps
150lbs x 12 reps
150lbs x 12 reps
150lbs x 12 reps


Leg Extension (Machine)

SETS
WEIGHT & REPS
100lbs x 10 reps
110lbs x 10 reps
120lbs x 10 reps
120lbs x 10 reps


Seated Leg Curl (Machine)

SETS
WEIGHT & REPS
90lbs x 10 reps
100lbs x 10 reps
100lbs x 10 reps
100lbs x 10 reps


Seated Calf Raise

SETS
WEIGHT & REPS
115lbs x 15 reps
205lbs x 10 reps
205lbs x 10 reps
165lbs x 20 reps


Cardio 30 min walk with my puppy.


Thoughts: I went long but like I said I was enjoying it. Got some good reps in and I felt good when I left. All in all I am enjoying the gym more than I have in a long time. Feeling great and honestly just grateful to be able to be back at it after my short recovery. Enjoying being there just for me and not really caring about others thoughts. When I was younger I was trying to impress women and then trying to hit a BB stage. Now I train just because I want to and that's really a good feeling. That being said..Its hard for me not to push myself to my limits I'm going to have to learn if I want to stay healthy as I age.


FYI... if your keeping these logs Hevy app is amazing. I keep the routines on my phone that I make on my PC. Then I can copy and paste this all from the PC. I am not affiliated I'm just impressed.

[RON]

Temp chest shoulder
Friday 1/2/26

sleep: 7.5 hours
My Air score 81

Heart Rate: Avg bpm 106
Cal 630 + Cardio

Duration: 1h 35min

Volume: 59,435 lbs


Bench Press
(Barbell)

SETS
WEIGHT & REPS
135lbs x 10 reps
145lbs x 8 reps
155lbs x 4 reps
166.5lbs x 3 reps
175lbs x 2 reps


Overhead Press
(Barbell)

SETS
WEIGHT & REPS
95lbs x 10 reps
105lbs x 10 reps
110lbs x 8 reps
120lbs x 8 reps


Superset
Front Raise
(Dumbbell)

SETS
WEIGHT & REPS
20lbs x 10 reps
20lbs x 10 reps
20lbs x 10 reps
20lbs x 10 reps


Superset
Lateral Raise
(Dumbbell)

SETS
WEIGHT & REPS
20lbs x 10 reps
20lbs x 10 reps
20lbs x 10 reps
20lbs x 10 reps


Skullcrusher
(Barbell)

SETS
WEIGHT & REPS
60lbs x 12 reps
60lbs x 12 reps
60lbs x 10 reps
60lbs x 10 reps


Arnold Press
(Dumbbell)

SETS
WEIGHT & REPS
30lbs x 10 reps
30lbs x 10 reps
30lbs x 10 reps
30lbs x 10 reps


Butterfly
(Pec Deck)

SETS
WEIGHT & REPS
100lbs x 10 reps
110lbs x 10 reps
120lbs x 10 reps
130lbs x 10 reps

Rear Delt Reverse Fly
(Machine)

SETS
WEIGHT & REPS
50lbs x 12 reps
60lbs x 12 reps
70lbs x 10 reps
70lbs x 10 reps


Waiter carry / Suitcase
(40lb DB in each hand)
(20 yards then alternate hands)

SETS
WEIGHT & DISTANCE
80lbs - 40yrd
80lbs - 40yrd
80lbs - 40yrd
80lbs - 40yrd


Torso Rotation
(15 to Rt & 15 to Lt)

SETS
WEIGHT & REPS
100lbs x 30 reps
100lbs x 30 reps
100lbs x 30 reps
100lbs x 30 reps


Dead Bug

SETS
REPS
15 reps
15 reps
15 reps
15 reps


Crunch
(Machine)
(15 middle, 12 Rt, 12 Lt)

SETS
WEIGHT & REPS
90lbs x 39 reps
90lbs x 39 reps
90lbs x 39 reps
90lbs x 39 reps

Thoughts: Set out to ad 15 min to cardio. Leg were a little sore so I didn't wanna push it. Stuck with 30 today but will be increasing to 45 within the next week. Diets been reeled in after the holidays. Clean whole foods for me for 2026 and beyond.

[almostgone]

Nice! So, you were the getting back into lifting, had surgery mid-November, got screened by your Dr. prior to starting up lifting again?

You've started back up really well, Ron! I like your higher volume approach, especially after having been sidelined for a bit.

[RON]

ABs and Core (Light day)
Saturday 1/3/26

sleep: 8 hours
My Air score 75

Duration: 45min plus cardio
Volume: ??


Double Crunch Machine
(25lbs on legs, 15lbs over head)

SETS
WEIGHT & REPS
15 reps
15 reps
15 reps
15 reps

Twist Machine
(15 Rt, 15 Lt)

SETS
WEIGHT & REPS
100lbs x 30 reps
100lbs x 30 reps
100lbs x 30 reps
100lbs x 30 reps

Dead Bug

SETS
WEIGHT & REPS
15 reps
15 reps
15 reps
15 reps

Waiter Carry
(30 Yds Rt, 30 Yds Lt.)

SETS
WEIGHT & REPS
45lbs x 60 yards
45lbs x 60 yards
45lbs x 60 yards
45lbs x 60 yards

Farmers Cary
(75lbs each hand)

SETS
WEIGHT & DISTANCE
150lbs - 30 yards
150lbs - 30 yards
150lbs - 30 yards
150lbs - 30 yards

Cardio: 45 min Treadmill walk
(2.5% uphill Speed 2.7)

[almostgone]

You're setting a solid pace, Ron!

[RON]

@almostgone So quick recap of the drama of my past couple months.

* I had surgery on my eye Nov.18th. The Doc said no lift no running nothing once he saw the eye (around the 12th).
* A week after surgery he said I can do some very light cardio but no lifting anything over 10 lbs.
* Dec 18th after the 1 month follow up the Doc said I can lift but start slowly and light... I mean I tried to keep it light but it's hard for me to hold back
* Same timeframe I found out my stool test had blood in it and I needed a colonoscopy. Still started training but no TRT no peptides no nothing at all.
* Had my colonoscopy 12/29 they found the normal stuff but no cancer. I have to have one ever 3 years now though. TRT, HGH, and peptides started that night
Training took 1 day off 12/29 per doc day of no training due to my grogginess from being sedated.

Gonna postpone the cycle a few weeks but started all peptides and HGH and my TRT. Only 2 week back into my training. I got OKed on a friday and was lifting Sat/Sun to max my time. Getting close to presurvey strength. I did put on about 20lbs though. No w/o over the holidays and diet went to hell too. I look pretty good though considering.

Dex Scan was scheduled for January. Postponed that till mid Feb though. I would probably be very down on myself if I saw that now. I want to give myself time to make up for my poor holiday food choices.

[RON]

Thanks Bro! If there is one thing I do is put everything I got into the gym. Maybe a little too much. Was gonna do a full work out today but decided to go light. Plus I'm only doing light cardio tomorrow. I want to start my real program on Monday and my body needs some rest before I start.

[almostgone]

@Ron.... absolutely listen to the feedback from your body. I'm well on my way to 62 years old and every time I ignored what my body was telling me, I ended up tearing a muscle, needing C spine surgery, or dealing with several cardiac issues.

I'll be following your journal and I hope to get back to my shop gym here in a few months.

[RON]

Monday 1/5/26



sleep: 7.5 hours
My Air score 79


PreserVision-Areds2 2 ED
Glucosamine 1500mg ED
Chondroitin 1200mg ED
Magnesium Citrate 250 MG
Fish Oil 1400mg ED
D3 50 mcg ED
Mix Mushroom Blend for Sleep and Brain Fog ED
Milk Thistle - 1000mg ED
Cranberry Seed Extract - 650MG ED
Testosterone (TRT)- 200]mg per week
HGH ? 6iu ED
SLU-PP?332 1500 mcg M-F
Mots C ? 2mg ED
Tirzep ? 4mg per week
Reta ? 4 mg per week

Chest Focus Month Day 1

Duration: 1h 42min
Volume: 55,845 lbs
Heart Rate: 106

Warm up Superset
Superset-1
Bench Press
(Barbell)

SETS
WEIGHT & REPS
45lbs x 20 reps
45lbs x 20 reps
45lbs x 20 reps


Superset-2
Pulldown
(Cable)

SETS
WEIGHT & REPS
60lbs x 20 reps
60lbs x 20 reps
60lbs x 20 reps


Superset-3
Band Pull Aparts

SETS
REPS
20 reps
20 reps
20 reps


Bench Press
(Barbell)

SETS
WEIGHT & REPS
145lbs x 6 reps
165lbs x 5 reps
165lbs x 5 reps
165lbs x 5 reps
165lbs x 4 reps
145lbs x 5 reps


Bent Over Row
(Barbell)

SETS
WEIGHT & REPS
125lbs x 10 reps
125lbs x 10 reps
125lbs x 10 reps
125lbs x 10 reps
125lbs x 10 reps


Superset-1
Pullover
(Dumbbell)

SETS
WEIGHT & REPS
40lbs x 20 reps
40lbs x 20 reps
40lbs x 20 reps


Superset-2
Lateral Raise
(Dumbbell)

SETS
WEIGHT & REPS
15lbs x 20 reps
15lbs x 20 reps
15lbs x 20 reps


Superset-3
Rear Delt Reverse Fly
(Dumbbell)

SETS
WEIGHT & REPS
15lbs x 20 reps
15lbs x 20 reps
15lbs x 20 reps


Triceps Pushdown

SETS
WEIGHT & REPS
60lbs x 20 reps
50lbs x 20 reps
50lbs x 18 reps
50lbs x 20 reps
50lbs x 20 reps


Zottman Curl
(Dumbbell)

SETS
WEIGHT & REPS
25lbs x 20 reps
25lbs x 20 reps
25lbs x 20 reps
20lbs x 20 reps
15lbs x 20 reps


Torso Rotation

SETS
WEIGHT & REPS
100lbs x 30 reps
100lbs x 30 reps
100lbs x 30 reps
100lbs x 30 reps


Crunch
(Machine)

SETS
WEIGHT & REPS
90lbs x 39 reps
100lbs x 39 reps
110lbs x 39 reps
110lbs x 39 reps

Cardio: 45 Min Treadmill walk
Speed 2.9 mph Angle 2.5% up

Review: Good Workout. Struggled with some of the higher reps and wend down in weight to compensate. Feeling energetic and over all great. Upped my dose of Reta and Tricep today. Not feeling it too much yet. I was on a much higher Tirzep dose prior to surgery so assuming I need to kick it up higher. Long term want to ween off Tirzep to only Reta but making atonements for too much Holidays merriment Overall I feel and look great. Either that or being back on my TRT has given me that good good confidence

[almostgone]

You getting volume in there, which is exactly I would be doing right now, Ron. Nice work!

Have you ever considered using TUDCA and NAC for your liver support/antioxidant supplements?

Is your D3 dosed in IU or mcg?
At 6 iu of GH daily are you monitoring your serum glucose? I know you're on GLPs, but was just wondering.

I envy you man! I'll get there, I've just got to get my body repaired and a few things out of the way.

[RON]

You getting volume in there, which is exactly I would be doing right now, Ron. Nice work!

Have you ever considered using TUDCA and NAC for your liver support/antioxidant supplements?

Is your D3 dosed in IU or mcg?
At 6 iu of GH daily are you monitoring your serum glucose? I know you're on GLPs, but was just wondering.

I envy you man! I'll get there, I've just got to get my body repaired and a few things out of the way.

I feel like I am overdoing the volume but I can't help it. Having a great time.

My normal detox is just 2 gal water ED, Milk Thistle and Cranberry Seed. At my age and considering when I was younger I not only did AS but I drank very heavy and partied a lot, I would consider adding anything to my regiment that is helpful to my liver or kidneys. I'll check into those.

My D3 is in mcg's.

No I have not monitored my Glucose. I know I should but feel pretty good about the GLP1s regulating them. Still thats is on the back of my mind and I should start.

Get yourself health Bro. At our age that is the most important thing. I struggle because I still only have one gear and have a hard time easing off the gas. I'm going to need to find a way to do that though.

[RON]

Forgot to mention. I bought these THERABAND FlexBars and have been doing Tyler Twists everyday to strengthen my tendons in my arms. I was getting some pains in my elbows before my time off and I'm trying to make sure I take cate of that now. So far they are working great. I have not got any of the joint pains and I' continuing to strengthen

[almostgone]

@ Ron,when you feel like you're at a good place to do so, you could always drop one of the latter sets and bump the weight a tad.
I know what you mean about having one speed. When I was younger, I loved GVT for a while and then got into Dogcrapp HIT for quite some time. When your lifts are going well, it's hard not to keep going.

I use to love pyramiding up and down using the old 20 rep breathing squats. It was serious work, but was good for the crappy heart as well.

You're posting up some good lifts!

[RON]

@ Ron,when you feel like you're at a good place to do so, you could always drop one of the latter sets and bump the weight a tad.
I know what you mean about having one speed. When I was younger, I loved GVT for a while and then got into Dogcrapp HIT for quite some time. When your lifts are going well, it's hard not to keep going.

I use to love pyramiding up and down using the old 20 rep breathing squats. It was serious work, but was good for the crappy heart as well.

You're posting up some good lifts!

Love pyramids. How bout 21's barbell curls with a partner. Pyramiding the reps. Without putting the weight down just switch off with no rest except your partners reps.

Thanks for the encouragement bro. I feel weak. Specially my bench. Nothing close to my lifts in my 30's yet.

[almostgone]

@Ron, I'm a firm believer in Theraband, voodoo floss, deep tissue massage, also I have a chiro that's pretty decent at Graston work.
It can make a huge difference for me.