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08-06-2023, 02:52 PM #1
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Started training again.
Height 5’6
Weight 175 pound
Body fat around 20% ish? I don’t really know
Age 41
About 13 years off gear, no plan to take it again.
Just started training again two weeks ago after about 7 years off.
I just want to be a bit healthier stronger and fitter.
I’m training 5 days a week at the minute
Mon push
Tue cardio
Wed pull
Thur cardio
Fri legs
Hopefully I’ve managed to attach some pictures please be kind
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08-06-2023, 03:59 PM #2
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Good luck with the comeback!
Originally Posted by stocky121
Height 5’6
Weight 175 pound
Body fat around 20% ish? I don’t really know
Age 41
About 13 years off gear, no plan to take it again.
Just started training again two weeks ago after about 7 years off.
I just want to be a bit healthier stronger and fitter.
I’m training 5 days a week at the minute
Mon push
Tue cardio
Wed pull
Thur cardio
Fri legs
Hopefully I’ve managed to attach some pictures please be kind
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08-06-2023, 04:11 PM #3
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Good luck
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08-06-2023, 05:15 PM #4
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It will come back quick. Stay consistent and focused and results will come good luck on your journey
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08-06-2023, 06:00 PM #5
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Muscle memory is a real thing, remember to ease in tho
Great video from Seth Feroce on PPL:
https://www.youtube.com/watch?v=cI3VBiUSttM
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08-06-2023, 06:56 PM #6
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Nice one mate,props for posting your pictures….
Make sure you update them along the way…
I’m sure you will get where you want to no problem…
Known you for years so I know you can do this….._____________________
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Source checks and Ugl's to be kept to PM's
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08-07-2023, 01:09 AM #7
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Thank you everyone for the kind words.
Scorpion i’m absolutely just easing into it done 40kg deadlift last Monday and felt like I got hit by a car. cheers for the video.
Booz I was contemplating for a while about the pics but hopefully I can look back on them and see the results.no open source posting
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08-07-2023, 08:15 AM #8
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The posting of "before" pics is always tough until you have the "afters"! Good luck! Originally Posted by stocky121
Thank you everyone for the kind words.
Scorpion i’m absolutely just easing into it done 40kg deadlift last Monday and felt like I got hit by a car. cheers for the video.
Booz I was contemplating for a while about the pics but hopefully I can look back on them and see the results.
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08-07-2023, 08:20 AM #9
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Dupe
Last edited by Cylon357; 08-07-2023 at 08:21 AM. Reason: Dupe
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08-07-2023, 01:50 PM #10
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Pull day.
Rocky style lat pull downs
50 lbs 12 reps
60 lbs 10 reps
60 lbs 10 reps
70 lbs 8 reps
Bent over one handed rows
22lbs 12 reps
33 lbs 10 reps
33 lbs 10 reps
45 lbs 8 reps
Ez bar bicep curls
20lbs 15 reps
20lbs 15 reps
42 lbs 10 reps
42 lbs 10 reps
Deadlift straight bar
88lbs 10 reps
110lbs 8 reps
110lbs 8 reps
132lbs 8 reps
Standing cable pull over
10lbs 12 reps
10lbs 12 reps
20lbs 6 reps
20lbs 6 reps
Exercise time 38 minutesno open source posting
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08-07-2023, 01:54 PM #11
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My home gym please excuse mine and my girls bike. That’s how i get my cardio in
no open source posting
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08-07-2023, 04:16 PM #12
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Nice mate :-)
_____________________
Remember.............for us to help you you need to help us....................stats and exp.........
Source checks and Ugl's to be kept to PM's
dont ask for source checks unless you have 100 posts/and 45 days minimum as a participating member.........
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sorry but absolutely no sources will be checked at this present time....
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08-07-2023, 04:20 PM #13
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Got a garage gym myself as do a few here I would think…
Always good to be able to train at home.
Will try n find a couple pics of mine._____________________
Remember.............for us to help you you need to help us....................stats and exp.........
Source checks and Ugl's to be kept to PM's
dont ask for source checks unless you have 100 posts/and 45 days minimum as a participating member.........
Booz.. a long-standing member of the AR Police:
sorry but absolutely no sources will be checked at this present time....
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08-08-2023, 03:24 PM #14
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Cardio
Cross trainer
6 minutes warm up
20 minutes working
6 minutes cool down
Max heart rate 164 bpm
Average 145 bpmno open source posting
keep all source request's to PM'S please
someone once said to me a clever man learn's by his own mistake's. But a wise man learn's by the mistake's of other people.
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08-08-2023, 06:21 PM #15
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Old School Baby! Originally Posted by stocky121
My home gym please excuse mine and my girls bike. That’s how i get my cardio in
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08-08-2023, 06:54 PM #16
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Impressive heart rate numbers! I think I have bumped 160 (maybe with tire hammer swings?) a couple of times recently and I am seeing stars at that point! Originally Posted by stocky121
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08-09-2023, 02:10 AM #17
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I’m not sure if it’s a good thing. It’s probably more the fact I’m a fat lazy pig Originally Posted by Cylon357
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08-09-2023, 09:43 AM #18
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Never say that....we all start somewhere. Originally Posted by stocky121
I’m not sure if it’s a good thing. It’s probably more the fact I’m a fat lazy pig
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08-09-2023, 10:14 AM #19
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I know mate. It’s just my sense of humour Originally Posted by Scorpion0922
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08-09-2023, 10:16 AM #20
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"Fat" is temporary and one of the simplest problems to solve and... Originally Posted by stocky121
I’m not sure if it’s a good thing. It’s probably more the fact I’m a fat lazy pig
You simply can't be lazy if you are getting out there and doing the reps. Originally Posted by Scorpion0922
Life throws us all a curveball now and then. Poop just happens. As long as we get back at it one more time than we get curveballs, it's all good in the long run.Last edited by Cylon357; 08-09-2023 at 12:13 PM.
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08-09-2023, 01:55 PM #21
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Pull day
Flat db press
33lbs 15 reps
44lbs 12 reps
44lbs 10 reps
55lbs 7 reps (failure)
Incline db press
27.5 lbs 15 reps
33 lbs 10 reps
33 lbs 10 reps
44 lbs 8 reps
Dips bodyweight
6 reps (failure)
5 reps (failure)
5 reps (failure)
5 reps (failure)
Standing military press
44 lbs 12 reps
55 lbs 10 reps
55 lbs 10 reps
66 lbs 8 reps
Db side lateral raises
11 lbs 12 reps
11 lbs 12 reps
15.5 lbs 6 reps (failure)
15.5 lbs 6 reps (failure)
Training time 44minutes
Since i started back training dips has been the most brutal by far.no open source posting
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08-09-2023, 02:13 PM #22
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What prompted you to stop taking gear so long ago, Stocky? If that's you in your photo, you were a beast. I'm off since last september, so a little under a year, for fertility reasons. I just got back into lifting consistently, so I'm curious how the results will be after 4 years of steroids and unknown hormone levels. Good luck with your journey.
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08-10-2023, 01:24 AM #23
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It was me quite a while ago. Exactly the same reasons as you, And thank you. Originally Posted by Test Monsterone
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08-10-2023, 02:20 PM #24
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Cardio
Weighted walking 11lbs in backpack
38.5 minutes
2.3 miles
Average heart rate 126 bpm
Maximum 162 bpmno open source posting
keep all source request's to PM'S please
someone once said to me a clever man learn's by his own mistake's. But a wise man learn's by the mistake's of other people.
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08-11-2023, 08:11 AM #25
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Leg day
Leg extensions
22lbs 15 reps
33lbs 14 reps
44lbs 10 reps
44lbs 10reps
Lying leg curl
22lbs 15 reps
22lbs 15 reps
33lbs 12 reps
33lbs 12 reps
Calf raises
66lbs 18 reps
66lbs 15 reps
66lbs 15 reps
88lbs 12 reps
Static lunges
22lbs 10 reps each leg
22lbs 8 reps EL
22lbs 8 reps EL
Squat
66lbs 14 reps
88lbs 12 reps
110lbs 10 reps
132lbs 8 reps
Lunges have been absolutely brutal today. I could only push myself to three setsno open source posting
keep all source request's to PM'S please
someone once said to me a clever man learn's by his own mistake's. But a wise man learn's by the mistake's of other people.
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08-14-2023, 02:09 PM #26
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Pull day
Close grip low cable rows
60lbs 15 reps
70lbs 14 reps
80lbs 12 reps
100lbs 10reps
Hex bar shrugs
101lbs 12 reps
101lbs 12 reps
123lbs 10 reps
123lbs 10 reps
Seated hammer curls
15lbs 14 reps
22lbs 10 reps
22lbs 10 reps
27.5 lbs 10 reps
Straight bar deadlift
132lbs 12 reps
132lbs 12 reps
176lbs 8 reps
176lbs 8 reps
Concentration curls
6.5lbs 15 reps
6.5lbs 15 reps
11lbs 12 reps
11lbs 12 reps
Workout time 46 minutesno open source posting
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08-15-2023, 02:25 PM #27
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Cardio
Cross trainer
6 minutes warm up
23 minutes working
6 minutes cooldown
Average HR 145 bpm
Max HR 167 bpmno open source posting
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08-16-2023, 01:52 PM #28
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Push day
Bench press
88 lbs 15 reps
110 lbs 12 reps
132 lbs 8 reps
143 lbs 5 reps (failure)
Incline bench
88lbs 10 reps
88lbs 10 reps
110lbs 6 reps
110lbs 6 reps
V grip tricep push downs
20lbs 15 reps
30lbs 12 reps
30lbs 12 reps
40lbs 8reps
Single hand landmine press
66lbs 12 reps
66lbs 12 reps
77lbs 8 reps
77lbs 8 reps
Arnold press
22lbs 12 reps
22lbs 10 reps
27lbs 8 reps
27lbs 8 reps
Workout time 48 minutes
I think that 143lbs press really sucked it out of me tonight it was a hard session tonight after the press. On a positive workout pumps are starting to come back and they feel good.
no open source posting
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08-17-2023, 02:23 PM #29
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Cardio
Weighted walking again 11lbs in backpack
2.6 mile
43 minutes
Heart rate 166 bpm max
Average 133bpm
And a warm shower to end with Wango
no open source posting
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someone once said to me a clever man learn's by his own mistake's. But a wise man learn's by the mistake's of other people.
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08-18-2023, 08:53 AM #30
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Leg day
leg extensions
22lbs 16 reps
33lbs 14 reps
44lbs 12 reps
55lbs 10 reps
Lying leg curl
22lbs 16 reps
33lbs 14 reps
33lbs 14 reps
44lbs 10 reps
Calf raises
66lbs 16 reps
66lbs 16 reps
88lbs 14 reps
88lbs 14 reps
Squat
88lbs 16 reps
110lbs 14 reps
132lbs 12 reps
154lbs 10 reps
Static lunges
13 lbs 12 reps
22 lbs 8 reps
22lbs 8 reps
Workout time 47 minutes
Decided to leave lunges till last this weekno open source posting
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08-18-2023, 10:38 AM #31
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U killed that shit thats some serious volume in 47 minutes Originally Posted by stocky121
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08-18-2023, 10:48 AM #32
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Fixed lol Originally Posted by stocky121
Cardio
Weighted walking again 11lbs in backpack
2.6 mile
43 minutes
Heart rate 166 bpm max
Average 133bpm
And a warm shower to end with, Wango
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08-18-2023, 01:34 PM #33
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Cheers mate, it’s been hard to start from scratch on the weight compared to what i was lifting once. But I’m only just finished my fourth week and the last thing i want is an injury. Originally Posted by Cuz
One thing that helps with doing a quick session is training in my garage and not having to wait, plus it leave my phone outside and just try and go all out.no open source posting
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08-18-2023, 01:36 PM #34
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Originally Posted by Cylon357
Shit!
How do you know it wasn’t a proposition for Wango?no open source posting
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08-18-2023, 01:51 PM #35
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Lol! Originally Posted by stocky121
Shit!
How do you know it wasn’t a proposition for Wango?
Don't let me harsh someone's buzz
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08-18-2023, 02:24 PM #36
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Wow, it’s been so many years I don’t even recognize em any more, lol. Appreciate the thought, but my wife of 40 years is my only shower-mate, but just thinking & imagining that particular image of us is ghastly to me. Originally Posted by stocky121
Shit!
How do you know it wasn’t a proposition for Wango?
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08-21-2023, 02:17 PM #37
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Pull day
Rocky style lat pull downs
60lbs 16 reps
70lbs 12 reps
80lbs 10 reps
90lbs 6 reps
Bent over One handed dumbbell rows
33lbs 14 reps
44lbs 12 reps
55lbs 10 reps
66lbs 8 reps
Ez bar bicep curls
42lbs 14 reps
42lbs 14 reps
53lbs 10 reps
53lbs 10 reps
Straight bar deadlifts
132lbs 12 reps
154lbs 10 reps
176lbs 8 reps
203.5lbs 5 reps
Standing cable pullover
20lbs 12 reps
20lbs 12 reps
30lbs 8 reps
30lbs 8 reps
Workout time 44 minutes
Deadlifts felt good tonight so decided to pull 200lbs but then last set felt very heavy
no open source posting
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08-21-2023, 02:41 PM #38
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Last sets, especially of deads, sometimes do that! Originally Posted by stocky121
Pull day
Rocky style lat pull downs
60lbs 16 reps
70lbs 12 reps
80lbs 10 reps
90lbs 6 reps
Bent over One handed dumbbell rows
33lbs 14 reps
44lbs 12 reps
55lbs 10 reps
66lbs 8 reps
Ez bar bicep curls
42lbs 14 reps
42lbs 14 reps
53lbs 10 reps
53lbs 10 reps
Straight bar deadlifts
132lbs 12 reps
154lbs 10 reps
176lbs 8 reps
203.5lbs 5 reps
Standing cable pullover
20lbs 12 reps
20lbs 12 reps
30lbs 8 reps
30lbs 8 reps
Workout time 44 minutes
Deadlifts felt good tonight so decided to pull 200lbs but then last set felt very heavy
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08-22-2023, 03:05 PM #39
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Cardio
Cross trainer
6 minutes warm up
25 minutes working
7 minutes cooldown
Average HR 146 bpm
Max HR 166 bpmno open source posting
keep all source request's to PM'S please
someone once said to me a clever man learn's by his own mistake's. But a wise man learn's by the mistake's of other people.
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08-23-2023, 09:51 AM #40
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Man, you are getting that cardio and heart rate! Nice work! Originally Posted by stocky121
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cutting/ fat loss advice needed...
04-16-2024, 01:34 AM in ANABOLIC STEROIDS - QUESTIONS & ANSWERS