I'm right there with you on this!Originally Posted by wango
Knowledgeable Member
I'm right there with you on this!
Anabolic Member
Feeling it.
Pec Deck
Machine Hammer Shoulder Press
Machine Hammer incline Press
*After reading my thread, Hammer reached out to me and they are now my sponsor.
Low pulley rope upright rows
Decline Cable Flies
Machine lateral raises
Cable Pressdowns
Overhead Triceps Extensions
Machine Triceps Extensions
4 WS x 8 (dropped to 6 for a few final sets)
Again managed to add plates without pain for everything. I’m in unchartered territory and ain’t complaining.
Really looking at my extremely limited external rotation in both shoulders. Just realized brushing the opposite side of my head with my good shoulder is getting difficult. I’m doing ridiculously light resistant elastic bans for a small (15-20 degree) range. It’s pathetic, but it’s better that than nothing. Moving to fret #1 and #2 might be getting easier, but I just didn’t anticipate this road bump when I started this guitar journey
That said, feeling good about life. Can’t wait to bump up TRT and cycle. If the resistance is jumping steady now? Wow the Summer should be something.
Currently watching squirrels fornicate in our tree; will post pics later.
Knowledgeable Member
I laughed out loud at both the Hammer sponsorship and the squirrels!Feeling it.
Pec Deck
Machine Hammer Shoulder Press
Machine Hammer incline Press
*After reading my thread, Hammer reached out to me and they are now my sponsor.
Low pulley rope upright rows
Decline Cable Flies
Machine lateral raises
Cable Pressdowns
Overhead Triceps Extensions
Machine Triceps Extensions
4 WS x 8 (dropped to 6 for a few final sets)
Again managed to add plates without pain for everything. I’m in unchartered territory and ain’t complaining.
Really looking at my extremely limited external rotation in both shoulders. Just realized brushing the opposite side of my head with my good shoulder is getting difficult. I’m doing ridiculously light resistant elastic bans for a small (15-20 degree) range. It’s pathetic, but it’s better that than nothing. Moving to fret #1 and #2 might be getting easier, but I just didn’t anticipate this road bump when I started this guitar journey
That said, feeling good about life. Can’t wait to bump up TRT and cycle. If the resistance is jumping steady now? Wow the Summer should be something.
Currently watching squirrels fornicate in our tree; will post pics later.
No pics, please...
Anabolic Member
Sure, not a problem, lol. I missed the best shot. After he realized he was on camera, the little dude flipped me off. Guess I deserved it.
Anabolic Member
Legs, abs and elliptical. Added one plate (went from 10# to a whopping 25#!) to the unilateral leg press but kept my form clean and with a knee bend to 90 degrees. Also tried standing from 1/2 kneel with the assist of the TRX straps (absolute necessity). Legs were fried at one set of 7.
Anabolic Member
Lat Pulldowns 4x8
Low Hammer Rows 4x8
Shrugs 4x8
Neck Flexion (gobble, gobble) 3x12
Bent over rear Delt Raises 3x10 (no pain, yay)
Machine Preacher Curls 2x6, 4x5 (still more resistance and feeling good). Drop set on last set
Machine Curls (similar to seated Dumbbell curls) 6x5 with drop set on last
Reverse curls 4x8
SS wrist curls with reverse wrist curls 3x12
One round of elliptical and my legs were screaming no mas due to yesterday’s WO.
Digging the Dave Draper book so bought another. He is quote worthy & am marking them in the book, then post my favs.
Anabolic Member
Pec Deck
Hammer Shoulder Press
Hammer Incline Chest Press
Front raises (got to careful with this one)
Upright Rows with cable/rope
Machine lateral raises
SS rope pressdowns with overhead Rope extensions
Machine close grip bench
4-5 WS each adding weight to 8 reps (except front raises )
Unilateral leg press 4x10 (added that 4th set and was able to use that massive 25# of resistance again)
5th straight day at the gym; that hasn’t happened since 2019. Thank you Dave Draper, I drew a lot of inspiration from your simple, but eloquent written words.
Banned
Very good bro
Knowledgeable Member
Good job keeping at it!
BTW, your avatar makes me think "Danzig"
Anabolic Member
TY, resurgence of energy, let’s see if it persists.
Lol, Danzig. Heck of a voice! That avi was from when I was 58 or 59, I was a toddler then - my God, I could still do incline & flat bench with free weights.
Anabolic Member
Reading my next Draper book. It’s like reading philosophy & I’ve never read a philosopher of weight training/bodybuilding. I’ve never read a philosopher with the simplicity of words DD uses. This dude is motivating me like none other. His words are so simple, yet so profound.
“What freedom you have! Freedom to vote, speak, worship and work out - work out any day of the week, any way you want and wherever you can. All you need is some purpose, some barbells and dumbbells, a little knowledge, a lot of heart and plenty of guts. From these basic ingredients great bodies, minds and souls are built.
It’s never too old to start fresh, get busy living or . . . .
Last edited by wango; 01-29-2022 at 04:20 PM.
Banned
Motivating words brother!
Anabolic Member
TY Davi. Going to make Dave Draper quotes a regular addition here.
Banned
Wow, awesome bro !
Anabolic Member
Pulldowns 4 x 8
Low Hammer machine rows 5 x 6
Shrugs 4 x 8
Gobble gobble neck flexion 3 x12
Bent over rear raises 4 x 10
High face pulls 4 x10
Machine curls (similar to seated dumbbells) 2 x 6, 4 x 5
Machine preacher curls 5 x 5
Low pulley rope hammer curls 4 x 8
3 Giant Sets of wrist curls, reverse wrist curls and reverse curls (10 reps)
Don’t know why I get antsy after about 60-70 minutes as I’ve got little else to do.
Breakfast prep done, goal this week is getting a protein shake added once per day & some longer afternoon walks. 3 weeks to go till blood work, then it’s a blast. Right now only 100 mg./week of testosterone, hell I ain’t even using my HGH.
Arms looking fuller, thanks again Dave Draper.
Banned
What is Dave's training approach?
Anabolic Member
These 2 books aren’t training or diet guides.
He preaches simplicity. From what I’ve read so far, he worked out 6 days a week when younger, likes higher volumes (5 sets per exercise), multiple exercises per body part. His reps range from 6-12. He loves supersets & uses them constantly. 40% protein, 30% carbs, 30% healthy fat. Eliminate sugar & junk food. He preaches consistently and not missing workouts or meals. Honestly, it really seems that he was not in love with AAS and hasn’t uttered a word yet about his usage, in fact he criticized them in the 1960’s.
He’s definitely old school, which is why I like his writing.
Anabolic Member
Wife made more homemade bread and had some with my eggs and veggies pre-workout (haven’t had simple carbs pre-workout since 2019).
Pec Deck 4x8
Hammer Military Press 4 x 7 (bump up weight, #7 is a definite challenge, but no shoulder pain)
Hammer Incline Chest press 4 x 7 (same)
Close Grip Machine Bench 4 x 7 (same)
SS Front raises with lateral raises 3 x 12
Machine lateral raises 4 x 8
Triceps press downs 4 x 7
Overhead Rope Extensions 4 x 8
Machine Triceps Extensions 3 x 20
Wow, the bread gave me the best pump I’ve had in a few years. Due to the prices and the new year, the gym is filling up and there are a few folks that are really starting to bug me (what else is new).
Anabolic Member
Lat Pulldowns 4x8
Machine Rows 2x8, 2x6
Shrugs 4x8
Neck Flexion 3x10
Bent over flies 4x10
Added resistance on all, intensity definitely is ramping up & body is handling it.
Low pulley bicep curls 4x8
Machine Preacher curls 5x6
Machine curls 4x6
3 Giant sets of wrist curls, reverse wrist curls & reverse curls 12 reps each
Again, bumped up resistance & this was a solid/intense bicep workout. Great body tolerance, no issues. Hopefully it’s a continued “full speed ahead” that will really blossom when I blast after BW. But now, it’s time to really get more protein in me, have been lazy there, but at least added a protein bar each day & bumped up my egg proportion for breakfast.
Same dickhead at the gym slamming his weights, hogging multiple stations and not cleaning his machines after use (hey, this IS Planet Fitness
Last edited by wango; 02-03-2022 at 02:31 PM.
Banned
Good work Wango! Tell the gym owner to scold the idiot, he has to know it's not his gym.
Anabolic Member
Running a tad late this morning. This mini, but LDL laden meal demanded I take a pic. Leftover steak & spinach.Then add a fresh egg from the farmers market. On my final cup of coffee.
Knowledgeable Member
Man that is a good looking meal! Add some homemade bread and I would be comatose!
Anabolic Member
We ate the last of her newest loaf, last night, but that would have been perfect.
Props to my baby, I microwaved the spinach & steak, but knew I’d screw up the star of that plate (the egg) so she came to the rescue.
Post workout lunch courtesy of Shake Shack (directly next to the gym). Double beef patty with cheese - apparently I’m trying to block every artery with plaque in just one day. Oh well, it’s been a nice run . . . but, I do hear red wine is good for the heart! That will fix me up later I’m sure, just better drink a little extra to make up for breakfasts & lunches sins
Banned
Wow !Very good bro
Anabolic Member
Thank you Davi, I got to catch up in the arm department with you as you are seriously growing!
Hammer Military Press 3x8, 2x6
Hammer Incline Chest Press 3x8, 2x6
Machine Close grip Chest Press 3x8, 2x6
All WS with increased resistance so that the last reps were to failure & definitely a serious strain with no breakdown in form.
Low pulley rope upright rows 5x8
SS front raises with lateral raises 3 sets x12
Tricep pressdowns 5x6
Overhead Rope Extensions 4x8
Machine Triceps Extensions 5x8
Unilateral leg press: added another plate to a monster #40! Form was clean, 1 final set at that new weight, 80-90 degree knee flexion.
Haven’t had a chest, shoulder and triceps pump like this since blasting in 2019. Also just stringing two great weeks together hasn’t happened since 2019 as well, patting myself on the back. Triceps actually still feel warm & pumped.
Weekends are off, looking forward to Monday’s workout. Got to stock up more HGH, saw the euro pharmacy/Killionb post (I too have had great success with the same brand). Going to use 3 mg with next blast in a few weeks. Now thinking test/deca initially and finishing off with test/tren (all very reasonable doses).
Fingers crossed that my good fortune continues.
Anabolic Member
Bizarre weekend, actually I need more rest to recover. When I awoke, I actually thought I was dreaming, but I wasn’t.
Lat Pulldowns 4x8
Machine Rows 5x6
Bent over raises 3x12
Shrugs 4x8
Machine curls 6x5
Machine Preacher curls 6x5
Reverse curls 4x8
SS wrist curls with reverse wrist curls 3x12-15
Guitar skills inching forward slowly but def progressing. Working on my external rotation/RC and actually have about 20 more degrees. That ain’t much, but for making my way from the 9th fret to the first, that’s almost night & day. Really a big relief as I thought I was going to stop and relearn to play left handed.
Knowledgeable Member
Looks like you are making good progress in both the gym and with the guitar. Nice! This retirement thing must be nice!
Banned
That's right, Wango is becoming a beast on the guitar and his training is magnificent, as always! Her meals are very good, just following along gives an increase in appetite. Keep going brother! Soon you will become an anabolic member when reaching 2.000 posts on the forum, congratulations for that and for always posting good content that adds a lot!
Anabolic Member
Still recovering from the weekend. Then had to move furniture out to the driveway for donation on Tuesday. Well those collectively kicked my butt for yesterday and maybe even today. No injuries at least.
Learning “War Pigs” by Black Sabbath. A natural I am notIf this were how I was trying to spend my free time while still working, this hobby would be over by now. Learning how to coordinate my ring finger & pinky finger on scale type exercises is driving me nuts.
Man I like CY’s CrossFit type approach, got to hand it to him, he also put the guitar idea back into my head a while back as well. Cy the idea guy.
Off for a morning walk, we’re experiencing Summer weather already.
Knowledgeable Member
I've thought about looking into crossfit a little more but there are just a few really bad things I associate with it, perhaps unfairly. For example, adding a jump at the top of deadlifts. Like wtf, that's just DUMB. I can't swear that is like a crossfit thing but the people I saw doing them were crossfitters...Still recovering from the weekend. Then had to move furniture out to the driveway for donation on Tuesday. Well those collectively kicked my butt for yesterday and maybe even today. No injuries at least.
Learning “War Pigs” by Black Sabbath. A natural I am not
Man I like CY’s CrossFit type approach, got to hand it to him, he also put the guitar idea back into my head a while back as well. Cy the idea guy.
Off for a morning walk, we’re experiencing Summer weather already.
Anabolic Member
Oh man, biomechanically, there is some scary stuff happening, particularly when they speed up the pace. I’m thinking CrossFit more as just combining different exercises, sports, movements, etc and blending them into a coherent pattern. You have great imagination and you’re killing it with your combinations.
Anabolic Member
Energy and motivation were lousy this week. At least I managed two long walks in the park and 2 very solid workouts where all muscles got crushed at least once.
Today, literally dragged myself to the gym, but once I got there, I was focused and intense. 90 minute workout that was primarily a push day, but hit my traps and biceps really hard again.
Our weather is nutty. It’s been near 90 for a few days. But it’s back to the 60’s early next week. If I’m not mistaken the last time we had such fluctuations this early in the year we had a nasty EQ. I’m sure the neighborhood we moved too has handled the last few major quakes very well. And when we rebuilt this place we went overboard structurally in EQ prevention. Plus now we’re in a ranch style instead of in the 3rd story of a condo. Nice one Wango, tempt the Gods on how ready your place is
#dumbass
Anabolic Member
Horrible week last week, horrible. Wife was away 4 days. Many years ago, I loved the break in pattern, the place to myself, etc. Now I’m getting more lethargic and depressed when she leaves, actually didn’t eat for an entire day and skipped dinner on another night. I didn’t fall and crack my head open, so that was a win-win.
Have to balance the books this week.
Pec Deck 4x10
Hammer Military Press 14, 12, 10, 8, 8
Hammer Incline Press (same)
Machine lateral raises (same)
Tricep pressdowns (same)
Overhead Rope Extensions (same)
Unilateral leg press 3x10
2 rounds of elliptical
Gym is definitely filling up
Anabolic Member
Nice pull day.
Pulldowns 4x8
Low Hammer Rows 8, 8, 6, 6
Bent over rear raises 4x12
Shrugs 4 x 10
Machine Preacher curls 12, 10, 8, 6, 4, 4
3 Giant sets of wrist curls, reverse wrist curls & reverse curls 3x12
Ab machine
Elliptical x2 rounds
Got blood work to check my test levels for my Endo this afternoon. Got to the elevator & was wondering about the stares in my direction. I looked down and oops, we had a bit of a bleeder going, soaked right through that cotton ball. Folks get freaked out by blood I guess.
Time for guitar. Learning Hendrix’s National Anthem without all of the extra flourishes. I’ve only thought about playing this song for 45 + years. Playing it through an amp with distortion and some other stuff I don’t know about and it ain’t half bad. The wife gave me a thumbs up too. May have to get another guitar with one of those whammy bars now, cause I’m really digging the sound.
Knowledgeable Member
It is amazing what you can do with the right equipment and effects.
Be careful, guitars can be an expensive hobby.
Good workout, too!
Senior Member
Hey Joe.... Where you goin wit that gun in your hand...?
Anabolic Member
Dammit. Last testosterone BW for my Endocrinologist was 3 months ago & even though I took less per week and skipped a week before the test, still managed a 900. Too high for my Endo, so I told her I mistakenly injected the day prior. So she ordered the BW and I dropped my dosage to 75 mg./wk and skipped a full week before going yesterday. Nice work, 207. Just potentially shot myself in the foot because I had wanted to blast, but something tells me she is going to want yet another round of BW.
That said, if my test is this low, then the physique & strength gains I’m making are something to be proud of. If she doesn’t want an immediate retake of BW, I’m immediately going to 200 mg./week. I’m considering adding low dose tren in about a month if I’m completely off the hook from BW as well.
Day off today, back to a pull day tomorrow.
Anabolic Member
Pull day and threw in unilateral leg press again.
Edit: impressed myself & resisted my urge for an afternoon nap (getting more frequent
No word from my Endocrinologist yet, so I’m bumping my testosterone up to 200 mg./week. I’ve also had stopped my HGH for a while as I thought I was wasting it. I’ve got about a 3 month supply & have been dragging my feet on reordering. That said, will start the HGH again.
Man, reading the newspaper is depressing
Last edited by wango; 02-24-2022 at 04:24 PM.
Anabolic Member
Ahh, can feel that yesterday’s injection of testosterone is flowing through my body again! And still no word from my Endocrinologist, yahoo!
Pec Dec
Hammer Military Press
Low cable upright rows with a rope
SS front raises with lateral raises
Close grip machine chest press
Machine lateral raises
Decline Cable flies
Pressdowns
Overhead Rope Extensions
1/2 kneel wood choppers.
Was scratching my head regarding so many no-maskers at the gym until I realized the mandate was lifted today if you are vaxed. No mask next time, but will still keep my distance when possible (which is still doable for most of the time here).
Felt bad & helped one of the female employees take multiple plates from the only plate loaded leg press machine. Seriously, wtf is it with not cleaning up after yourself?
Anabolic Member
What a way to end the week! My Endocrinologist just emailed me and was concerned that my testosterone was too low. She wanted to know if I would like to increase my prescription dosage from 100 mg./week. I’m having a hard time with that one, better sleep on it and wrestle with the idea over the weekend
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