Sending hugs and prayers to both of you.
2 Likes
12/13/24
5/3/1 de-load week
A1) Barbell Standing Overhead Press: (bar) X10, 50lbs x5, 65lbs x5, 75lbs x5
B1) Barbell Romanian Deadlift: (bar) x10, 75lbs x5, 95lbs x5, 110lbs x5
C1) Parallel Close Grip Pull-ups (Bwt) x5, x5, x5
B1) Soleus Raises (Seated) 50lbs X10, X10, x10
C1) Lying Hamstring Curls: 100lbs x8, x8, x8
D1) Lateral Plank Holds (off feet, BWT) skipped
E1) Supported Barbell Wrist Extensions: off preacher pad: 30lbs X20, x15, x10
F1) Cable Face Pull/shoulder ER with single arm handle : 22.5lbs X15, x15 ea
Treadmill walk @ 4.0 mph, 2.0 incline
@raven78 @Friedrich @QuadQueen thank you for the concern. Sheās processing it along with the stress of the holidays. We are looking for a rheumatologist over the next few weeks. The diagnosis sure explains some random ER visits over the past year.
6 Likes
12/15/24
5/3/1 w/ joker sets
A1)Barbell Back Squats: (warm up sets x3, plus lat stretch and calf stretch) 140lbs x5, 160lbs x5, 180lbs x1-sharp pain/spasm across low back, got it up, racked it. No lifting belt.
B1) Barbell Bench Press: (warm up sets x2) 120lbs x5, 140lbs x5, 160lbs x5, x8- some sharp elbow pain, still
C1) Preacher EZ- Barbell Curl: 70lbs X10,x10, X10, x8- went for wide grip to lessen elbow pain and curled bar
D1)Dumbbell RESS: skipped
E1) Standing Triceps Press down (rope handle) skipped
F1) Seated Straight Knee Calf Raise Machine: 175lbs X10, 220lbs X10, X10, x10
G1) Decline Reverse Crunch (Knees Bent) skipped
Later- dog walk, 30 min.
My low back is still humming, and I can bring on a sharp spasm/pain now if I extend/back bend. I think Iām done with the barbell. I can seem to train with progressive loads with the hack squat without this problem, but I know if I push this squat issue, I can blow a disc or worse. Also- I did everything right, braced, chest up, toes out, wider stance to stay upright, safety pinsā¦ except for my lifting belt that I forgot. 180lbs should not be a load that does me in, with or without a belt in my opinion.
Oh well, so we part again, exalted King of Leg Exercises.
6 Likes
Iām so sorry to read about your wife. I hope she finds a great doc and can begin moving in a better direction.
1 Like
12/22/24
Bodyweight: 220lbs
A1) Cable Lateral Raises, One arm, Standing 12.5lbs X10, X10, X10, ea
B1) 45 Degree Back Extension (Bwt) X10, X10, x10
C1) Parallel Close Grip Pull-ups (Bwt) x10, x8, x7, x4
B1) Soleus Raises (Seated) 50lbs X15, X12, x10
C1) Lying Hamstring Curls: 120lbs x8, x8, x8
D1) Lateral Plank Holds (off feet, BWT) 30 sec x2 each side-shaking like crazy, some back pain
E1) Supported Dumbbell Wrist Extensions: off preacher pad: 15lbs (ea) X20, x15, x10
F1) Cable Face Pull/shoulder ER with single arm handle : 22.5lbs X15, x15, x15 ea
Treadmill walk @ 3.5 mph, 3.0 incline, 20 min
Back up to a bloated 220lbs. Ate a lot of crap yesterday. My back friendly lifts are not so awesome. Elbow hurt a little on the parallel pull-ups.
6 Likes
12/27/24
A1)RESS w/offset DB/light hand support 50lbs X10, X10, X10 ea
B1) Dips (Bwt) x3, x5, x5, x5 (minor elbow pain)
B2) SL Calf Raise from deficit X10, X10, X10 ea
C1) EZ Bar Preacher Curl 60lbs X15, X12, x10
D1) Seated Calf Raise Machine (Staright Knee) 220lbs X10, X10, x10
E1) Incline DB Flyās (20lbs ea) X10, X10, x10
F1) Decline Reverse Crunch X10, X10, x10
6 Likes
12/29/24
Bodyweight: 218lbs
A1) Cable Lateral Raises, One arm, Standing 12.5lbs X10, X10, X10, ea
B1) 45 Degree Back Extension (Bwt) X10, X10, x10
C1) Parallel Close Grip Pull-ups (Bwt) x10, x8, x7, x4, x4
B1) Soleus Raises (Seated) 50lbs X15, X12, x10
C1) Lying Hamstring Curls: 125lbs x8, x8, x7
D1) Lateral Plank Holds (off feet, BWT) 30 sec x2 each side-shaking like crazy
E1) Supported Dumbbell Wrist Extensions: off preacher pad: 15lbs (ea) X20, x15, x10
F1) Cable Face Pull/shoulder ER with single arm handle : 22.5lbs X15, x15, x15 ea
5 Likes
1/2/25
A1)RESS w/offset DB/light hand support 50lbs X10, X10, X10 ea
B1) Dips (Bwt) x6, x5, x5, x5 (minor elbow pain)
B2) SL Calf Raise from deficit X10, X10, X10 ea
C1) EZ Bar Preacher Curl 70lbs X10, X8, x8
D1) Seated Calf Raise Machine (Staright Knee) 230lbs X10, X10, x10
E1) Incline DB Flyās (20lbs ea) X10, X10, x10
F1) Decline Reverse Crunch X10, X10, x10
Debating the T-Transformation this year. Probably should cause inspiration is hard.
6 Likes
So sorry to read this. Praying that you and your wife get through this.
1 Like
1/5/25
Measurements:
Bodyweight: 220lbs
Height: 6ft 1/2 inches
Bodyfat: who knows
Blood Pressure: 146/95
Body Temperature: 96.8F
Tape circumference:
Neck: 15.5 inches
Shoulders (widest): 50 inches
Arms (widest): (L): 15.5 inches, (R): 15.5 inches
Forearms (widest): (L): 13 inches (R): 13.5 inches
Belly (widest): 40 inches
Thighs (2 inches above knee cap): (L): 17.5 inches, (R): 18 inches
Calves (widest): (L): 15.5 inches, (R): 16 inches
Pics:
Sad, as I relapsed in fatted-ness. Going to work on leaning out again while keeping muscle. Elbow and low back continue to be a nuisance.
6 Likes
Let me start by saying that Iām proud of you. I dont know you (obviously), but it takes a LOT of courage to keep posting while youāre feeling like youāre failing hard. Good job!
Now for the hard partā¦ Youāve got the WOs down but literally nothing to show for it. That sucks and Iāve spent the last 20 years of my life on that treadmill of failure. In October of 2023 i was so desperate to lose weight that I decided to see what it would be like not to eat. I went 11 days and dropped a bunch of weight. I did this a number of times through the end of 2023. In total, I lost 50 pounds by March of 2024 through a combination of IMF, lifting and 10mg per week of tirzepatide. Then reality set inā¦
I was seriously plateaued. I saw ZERO progress in the mirror. My metabolism was a mess. Everytime the scale went up a pound or 2, Iād cut mu eating drastically. I was getting deperate and by the time Thanksgiving rolled around, I was looking to AAS as a possible solution.
I bumped my TRT from 200 to 360mg per week PLUS 50mg anavar per day PLUS 100mg nandrolone. I started earing like there was no tomorrow and really started packing on the weight. I was terrified of the weight gain and the HBP issues i was experiencing. I had to stop the anavar after only 8 days. I cut my test-c back to the prescribed dosage of 200mg and dumped the nandrolone. I then started asking questions about AAS here and on an AAS forum.
The feedback was direct, honest and painful. AAS werenāt going to help. I needed to get my diet in check. Ultimately, someone recommended i reach out to a coach for help and i did. That was the best decision i ever made. Thanks Coach!
I havent had a drink since Thanksgiving. It wasnt a conscious choice, rather, it just sorta happened. I was never a heavy drinker; maybe a couple of scotches on the weekends. However, Iāve now learned that there is an absolute link, for me, between alcohol use and sugar cravings. It took about 3 weeks for the sugar cravings to pass and about 5 weeks for me to figure out that link, but it was key for me.
Iām on week 3 with my coach. Iām on 250mg test-c per week (started that before linking up so we just kept it going because I feel good at this level) and heās got my macros nailed. I check in with him 2x per week, more if necessary. I send him all of my macros, wo, weight, and sleep logs weekly along with updated photos of the same 6 camera shots so he can review body change progress. Iām down 5 pounds from where we started together 2 weeks ago and 15 pounds overall lost of that weight gain. With the exception of a post-WO shake and fast acting carbs, Iām eating only whole foods that I cook. I have to force myself to eat this much. It feels foreign and itās hard, but Iām no longer starving and binge eating. I feel like things are under control and going in the right direction. Frankly, i couldnt do this without a coach because I just became overwhelmed with dietary information, and i couldnt tell up from down anymore.
I finally got tired of busting my ass in the gym and seeing little to nothing in the mirror to show for it. Iām guessing you might be feeling the same way, too. If you are, get a coach and get some help with your nutrition. Stop abusing your body with alcohol and shit food. You can lift as much as you want until the cows come home, but youāre not gonna move the needle in the mirror without dietary discipline. Iām 54 and turn 55 in August. My goal is to be in better shape and even look better than when i was 25 and in the military. I have the discipline and HUGE motivation to achieve that goal. Frankly, time isnt on my side, which is pushing me to hit it.
I hope this provides some inspiration for you in 2025. You can do this, but only if you make the choice to change. Otherwise, 2025 will be a carbon copy of last year. Donāt let that happen. Get a top-notch coach and follow his or her prescribed nutrition and WO protocols to the letter. Blast past your goals. The only thing standing in the way of those goals is YOU. Will you push all of your excuses to the side and keep your commitment to yourself? I certainly hope so, but time will certainly tell.
Finally, the best way to support your wife is to get yourself into shape and become the pinnacle of health. She will need your live and support more than ever, and you need to be in great shape so you can share your energy with her and provide her with thelove and support she needs from you. I truly, truly wish you a wonderful 2025. Find the opportunity in the challenges youāre facing and I wosh your wife a speedy and successful road to recovery.
1 Like
Wow, man. First let me thank you. That was a long and heart felt push of encouragement. I feel like Iām actually less motivated than the start of last year for the contest, and Iād be lying if I said Iām in a better mental place. Iām reading books on happiness, and a lot of reading in general, but more action is where I need to be.
I hear you, and itās something I thought about. My free testosterone is also in the toilet, Iām sure. The issue (excuse) with both of these for me is money. As far as TRT, I havenāt searched out a doctor to play ball, but my past ones wouldnāt address the subject. We have quite a few medical bills from last year and am trying to figure out where to cut out things (ahem, beer and whiskey). While a workout coach would be helpful, long term a diet coach following me around to smack the pizza out of my hand is a bigger problem.
SOā¦ I have a few big decisions to make. Tomorrow I am officially starting a diet and taking my last drink today for a long while.
1/5/25
Bodyweight: 220lbs
A1) Cable Lateral Raises, One arm, Standing 12.5lbs X10, X10, 17.5lbs x8, ea
B1) 45 Degree Back Extension (Bwt) X10, X10, x10
C1) Parallel Close Grip Pull-ups (Bwt) x10, x8, x7, x4, x4
B1) Soleus Raises (Seated) 60lbs X12, X12, x10
C1) Lying Hamstring Curls: 125lbs x8, x8, x7
D1) Lateral Plank Holds (off feet, BWT) 30 sec x2 each side-shaking like crazy
E1) Supported Dumbbell Wrist Extensions: off preacher pad: 15lbs (ea) X20, x15, x10
F1) Cable Face Pull/shoulder ER with single arm handle : 22.5lbs X15, x15, x15 ea
Later, 15 min dog walk
5 Likes
Honestly, there is zero reason to make today your last drink. Thats just an excuse. Why wait until tomorrow? It doesnt get easier, and frankly thatās an all or nothing mentailty, which gets you no where in life. Also, i would strongly recommend you read or listen to the following book: Change Your Paradigm Change Your Life by Bob Proctor. Also, start a practice of daily gratitudes. Dont let your subconscious continue to sabotage your efforts. You need to change your mindset, which is currently in the toilet. Waitimg until tomorrow to make a change makes zero sense when itās obvious youre in crisis mode right now. And yeah, stop eating and drinking. All youāre doing is engaging in deliberate self-harm and robbimg you and your family of the best āyouā that you can be. Take that $ and roll it into TRT if thats the issue. Find other areas in your life that you know youāre spending on that arenāt necessities so you can fund and fuel this change. If you donāt make āyouā a priority, you will never show up as the best version of āyouā for your family. And I think they deserve better and so do you.
1/7/25
A1)RESS w/offset DB/light hand support 50lbs X12, X12, X12 ea
B1) Dips (Bwt) x7, x6, x5, x4 (minor elbow pain)
B2) SL Calf Raise from deficit X15, X15 ea
C1) EZ Bar Preacher Curl 70lbs X10, X8, x8
D1) Seated Calf Raise Machine (Staright Knee) 230lbs X10, X10, x10
E1) Incline DB Flyās (20lbs ea) X10, X10, x10
F1) Decline Reverse Crunch X12, X10
AirAssault Bike, 10 min @16 MPH
Good God, no cardio fitness. I was light-headed throughout the lifts, so lots of rest breaks. Back was good after mobility warm up, elbow, so-so.
7 Likes
1/9/25
A1) Cable Lateral Raises, One arm, Standing: 17.5lbs x8, x8; 12.5lbs X12, X12, ea
B1) 45 Degree Back Extension (Bwt) X10, X10, x10
C1) Parallel Close Grip Pull-ups (Bwt) x10, x8, x7, x4, x4
B1) Soleus Raises (Seated) 60lbs X12, X12, x10
C1) Lying Hamstring Curls: 125lbs x8, x8, x7
D1) Lateral Plank Holds (off feet, BWT) 30 sec x3 left side harder due to back stuff
E1) Supported Dumbbell Wrist Extensions: off preacher pad: 15lbs (ea) X20, x15, x10, then curled bar (15lbs?) X20 with two hands
F1) Cable Face Pull/shoulder ER with single arm handle : 22.5lbs X15, x15, x15 ea
No cardio today
6 Likes
1/12/25
Bodyweight: 220.3lbs- didnāt lose a poundā¦interesting
A1)RESS w/offset DB/light hand support 50lbs X12,x12 ea
B1) Dips (Bwt) x8, x6, x5, x4 (minor elbow pain)
B2) SL Calf Raise from deficit X15, X15 ea
C1) EZ Bar Preacher Curl 70lbs X10, X8, x8
D1) Seated Calf Raise Machine (Staright Knee) 230lbs X10, X10, x10
E1) Incline DB Flyās (25lbs ea) X10, X10, x10
F1) Decline Reverse Crunch X12, X10
G1) V-Hammer Squat Machine (Facing back pad) 234lbs x6, x6, x6
Later, snow shoveling around property, 20 min
I have been 97% good on the diet this week so far, with the exception being a little too much hot chocolate/sugar last evening. No booze.
9 Likes
1/14/25
Busy week of work and family so trying to fit workouts in:
45 min treadmill walk @3.8mph, some mobility today.
Here is a diet summary from last week:
5 Likes
1/16/25
A1) Cable Lateral Raises, One arm, Standing: 17.5lbs x10, X10, X10, x10, ea
B1) 45 Degree Back Extension (Bwt) X10, X10, x10
C1) Parallel Close Grip Pull-ups (Bwt) x10, x6, x6, x4, x4
B1) Soleus Raises (Seated) 60lbs X12, X12, x10
C1) Lying Hamstring Curls: 125lbs x8, x8, x7
D1) Lateral Plank Holds (off feet, BWT) 30 sec x3 left side harder due to back stuff
E1) Supported Dumbbell Wrist Extensions: off preacher pad: 15lbs (ea) X20, x15, x10, then curled bar (15lbs?) X20 with two hands
F1) Cable Face Pull/shoulder ER with single arm handle : 22.5lbs X15, x15, x15 ea
Airdyne bike: 18mph, 10 min
7 Likes
1/19/25
Bodyweight: 217lbs (-3lbs)
A1)RESS w/offset DB/light hand support 50lbs X12,x12 ea
B1) Dips (Bwt) x9, x7, x5, x4 (minor elbow pain)
B2) SL Calf Raise from deficit X15, X15 ea
C1) EZ Bar Preacher Curl 70lbs X12,x9, x8, x8
D1) Seated Calf Raise Machine (Staright Knee) 230lbs X10, X10, x10
E1) Incline DB Flyās (25lbs ea) X10, X10, x10
F1) Decline Reverse Crunch X15, X10
G1) V-Hammer Squat Machine (Facing back pad) 234lbs x8, x9
Treadmill walk, 3.8 mph, 2.0 incline, 18 min
8 Likes