Past my Prime? Journal

[crawfBigG]

Sounds like we have about the same schedule. I'm up at 2:30 so I can work out before work. Gotta have enough time to get some caffeine and pwo down. Grab my shit and off for my hr drive to work.
I normally lift by my work but work out at another gym near home as well.

Yep, the 4 days a week I do cardio I get up at 2:40am on the button to get everything in before work. And yeah I ain't doing shit till I have a cup of coffee! I belong to 2 gyms here in my town, when I get burned out at one I go hit the other for a while, nice difference in angles with the old equipment the one gym has, a little goes a long way sometimes with stuff like that.

 

[crawfBigG]

Alright... here goes, the shit now officially hits the fan, lack there of progress pics 2 weeks into new diet. A long way to go... omg I hate pics. Aton you gotta make this mess look better. I think my most unfavorite pose is the front lat spread, one it looks terrible, and two it hurts like hell to even do the pose in my right shoulder. Is there any hope here...?

 

[crawfBigG]

I suck at posing too, I would have to spend a great deal of time working on that.

 

[orionlab]

znice

 

[aton]

U have a solid base going on crawfbigg!

If u were to dropped around 20lbs from ur current weight I'd bet u would have some killer separation going on.

Good wheels most neglect legs. It's such a shame to because ur body wants to stay symmetrical. And grow bigger at the same time.

U have plenty to work w bro! Very good solid shape.
If u took time to bring up a few parts and dialed in ur diet U'd hold ur own in a show. At ur age very impressive.

 

[crawfBigG]

znice

U have a solid base going on crawfbigg!

If u were to dropped around 20lbs from ur current weight I'd bet u would have some killer separation going on.

Good wheels most neglect legs. It's such a shame to because ur body wants to stay symmetrical. And grow bigger at the same time.

U have plenty to work w bro! Very good solid shape.
If u took time to bring up a few parts and dialed in ur diet U'd hold ur own in a show. At ur age very impressive.

Thanks guys!

So Aton let's lose 20lbs see what we have, and at that point what few parts do you think I need to bring up the most?

 

[crawfBigG]

2 week report card

Weight: 205.5 that is up about 1.5 from starting the sturctured diet

Caliper Pinch: 8 on abs, 7 on quad, these are exactly the same as start of diet

Gearz: 400 Test E, 600 Mast E per week, 50mg Proviron ed (almost gone btw), 25mg Exemestane eod, 20mg Tamox eod (just started this getting a little gyno flare up), GH 2iu M-F, 125mcg T4 M-F, Clen 20mcg pre-training, ECA stack pre-cardio, Benadryl before bed

Training: 4 days weights Westside template, 4 days cardio 24 min. Intervals StepMill

Diet: 3200 calories, 320 pro, 320 carb, 71 fat

OTC supps: GNC Mega Men Heart, Milk Thistle, NAC, Kidney/Bladder, Fish Oil, BCAA intra workout and cardio, Animal Whey Protein

 

[aton]

Good job on diet so far!

Surprised to hear u have a flare up on ur year stack. Especially w aroma so high and mast in the mix.
It amazes me I have not ever experienced it as high as I run gear.

So u don't pack seem to pack
The fat most of us do. Where it looks that u hold it is in ur thighs, Hams, calves and maybe chest/ arms area. Pick one of the thickest areas to monitor as well.

I hate throwing out criticism even if it's constructive. Publicly even worse.

I have enough to work on myself!

Few areas to work on. Width and
Thickness on back. thickness/ belly development of biceps/ tris. This will bring out a huge spread and sweep.
Same w delts width spread and belly thickness.

I will b amazed at how everything stands out when u get ur bf down.
Ur 8pack will rock!!!! Very few people have that. Ur in the lucky few that do.

 

[aton]

Pm me if u want to talk more on body work.

 

[crawfBigG]

Good job on diet so far!

Surprised to hear u have a flare up on ur year stack. Especially w aroma so high and mast in the mix.
It amazes me I have not ever experienced it as high as I run gear.

So u don't pack seem to pack
The fat most of us do. Where it looks that u hold it is in ur thighs, Hams, calves and maybe chest/ arms area. Pick one of the thickest areas to monitor as well.

I hate throwing out criticism even if it's constructive. Publicly even worse.

I have enough to work on myself!

Few areas to work on. Width and
Thickness on back. thickness/ belly development of biceps/ tris. This will bring out a huge spread and sweep.
Same w delts width spread and belly thickness.

I will b amazed at how everything stands out when u get ur bf down.
Ur 8pack will rock!!!! Very few people have that. Ur in the lucky few that do.

I feel exactly as you do about what I need to improve. Part of the problem is the injuries I pack around with, especially shoulders, it makes doing extra work on that bodypart almost impossible because of slower recovery, opinions.....? I used to bust out about 17 pull ups on first set, do dips with 90+ added, now if I do a pull up my body pulls to one side because part of one lat is shut down, doesn't fire, and my shoulders hurt so bad I can't even do a dip, too painful.... it f'n sucks! I used to be bigger in my upper body than I am now. I need to find a way to make it work. Suggestions on that too anyone...? And yeah I get gyno quick, almost all gear affects me this way, gotta do a lot with AIs which sucks.

 

[crawfBigG]

Pm me if u want to talk more on body work.

Sent u one.

 

[aton]

Does ur gym have cable Lat pull that is weighted on each arm?

If so work more on each side rather than both at the same time.
Same w shoulder work. Take more time under tension maybe a little less weight but perfect form and focus on peak contraction on each rep. More so on the problem areas. Add in a couple extra reps on that side to.

 

[crawfBigG]

Does ur gym have cable Lat pull that is weighted on each arm?

If so work more on each side rather than both at the same time.
Same w shoulder work. Take more time under tension maybe a little less weight but perfect form and focus on peak contraction on each rep. More so on the problem areas. Add in a couple extra reps on that side to.

It doesn't but I can do unilateral work on things for sure, gotcha on peak form and contraction and extra few reps. Thx.

 

[aton]

Over time it will make a big difference.

 

[crawfBigG]

Over time it will make a big difference.

I hope so, that area of my lat that doesn't fire is on the same side as my worst shoulder and you can tell a difference in size now from that side to the other, especially in my arm.

 

[crawfBigG]

24 min. fasted cardio this morning. MEL yesterday afternoon, along with a pin of 200 Test E and 300 Mast E. Good workout, got a little PR so that always makes it awesome.

Squats - bar x 12, 135 x 10, 185 x 8, 225 x 6, 275 x 5, 315 x 3, 365 x 2, 405 x 1, 425 x 1 (PB for me, 420 was previous)

Glute Ham Raises - 4 sets of 8

Squatting Pull Throughs - 4 sets of 10

Weighted Side Bends - 4 sets of 12 used 40, 70, 95, 100

Dropped cals about 200 starting today and see what happens. This old man is hoping to be lean for Christmas....!

 

[crawfBigG]

24 min. fasted cardio yesterday morning, none this morning. Feel sore and taxed so I skipped it. My lower back was feeling it every time I got up to pee last night, and I have DEL tonight, so I thought it better to let it be, I might do it this morning at some point and then train tonight if I feel up to it. Did MEU last night. This is always a somewhat disappointing workout because of shoulder pain and the weakness that accompanies that. There is a guy at my gym that is just a multi-talented and gifted dude. He's a fighter, former successful powerlifter, and could bodybuild if he so chose. Anyway I asked him for some bench tips. He threw a few form pointers at me and some techniques for strength. One thing he said that I tried last night was a pause on the positive part of the rep. Come down under control, press to about 1/4 of the way and up and hold there a sec, then finish the press. I did this on a few of my sets and it felt hard but I got an excellent pump.

Shoulder Warm Up work - 10 minutes

Bench Press - bar, 95, 115, 135 x 10, 185 x 8, 225 x 3 with pauses, 265 x 1 a little easier than last week but I am not satisfied with my form and control, I will stay at this weight until it feels right, 185 x 7 with pauses

Straight Bar Pressdowns - 4 sets pyramid up

Smith Upright Rows - 95 x 12, 115 x 12 x 3 sets

Meadows Rows - 1 plate x 10, 2 plates x 8, 3 plates x 8, 4 plates x 8

 

[crawfBigG]

24 min. fasted cardio this morning. Did DEL last night, dosed 5mg albuterol pre workout. Also pinned 200 Test E, 300 Mast E.

Speed Squats - bar x 12, 135 x 10, 255 x 3 x 9 sets explosive, pause in hole

Good Mornings - bar x 12, 95 x 10, 135 x 8, 175 x 8, 185 x 8, 195 x 8

Hanging Leg Raises - 4 sets of 10

 

[crawfBigG]

3 weeks on westside style, time to change up exercises some. I know we are going to go deadlift on MEL cause my wife loves to deadlift, lol. Upper I still haven't decided but I think I'll go with dead bench press about 1.5-2" off chest, this will emphasize that area my gym's superhero suggested me to work on. Weighed in today: 203.8. Down about 1.7 lbs. so things are going according to plan I suppose. I noticed my belt was really easy to get to the hole I've been using so I would say my waist is just a tad tighter than before. DEU last night, and as usual speed bench but then all the rest of the exercises new.

Speed Bench - 9 sets of 3 with 135 explosive, this felt pretty easy last night, I know you're saying it's 135 it should be easy, but for me the easy was the fact that my shoulders weren't hurting as bad as usual. The disappointing part of doing most upper body stuff for me is that it's always done in pain. I'm wondering if the shift in form is helping my shoulders, I sure as hell hope so.

LTEs - 65 x 10, 85 x 10, 105 x 10, 125 x 10, 145 x 10

Standing OH Press - 95 x 8, 115 x 8, 135 x 8 x 2 sets

Unilateral Pulldowns - got a handle and did these one arm at a time, kind of giving it a nice stretch at top and a slight twist while pulling down trying to really feel the muscle. The part of my right lat that is seemingly dead was struggling with this so it's probably a good thing for me to do - 4 sets of 10

 

[crawfBigG]

24 min. fasted cardio this morning. MEL yesterday afternoon. Had a slight area of weakness feeling in my low back so I didn't go full max on deads. I was satisfied with the workout though. Starting a week of super low carbs today, protein & 1 cup of veggies every meal, should be fun....

Deads - 135 x 10, 185 x 8, 225 x 7, 275 x 5, 315 x 3, 365 x 2, 405 x 1, 405 x 1 (just did 2 sets at 405, the first one didn't feel great, 2nd time was better)

Cable Kickbacks - 4 sets of 12 each leg, this may be a girlie exercise but it's a good one all the same

Hip Thrusts - 4 sets - pyramid up, last set was 265 x 9

Weighted Sit Ups - 30, 40, 50, 60 all x 12 reps

 

[aton]

You will get through it. Keep it up.

 

[crawfBigG]

You will get through it. Keep it up.

Yes sir. I want some results. Tired of my progress pics always looking about the same. Let's make some serious changes!

 

[crawfBigG]

24 min. fasted cardio yesterday morning, none today so far. MEU last night. Pretty damn good pump considering minimal carbs in diet.

Shoulder warm up - 3 sets

Incline Bench - bar, 95 x 12, 135 x 10, 155 x 8, 175 x 6, 195 x 5, 215 x 4, 235 x 2

Dick's Press in Smith - 95 x 12, 135, 155, 165 x 8, 175 x 7

Unilateral Standing OH DB Press - 25 x 10 ea. side, 40 x 10, 50 x 9, 50 x 8

Wide Assisted Pull Ups - 80 x 10, 70 x 10,7,7

 

[aton]

Just wait until u carb load and hit
Ur 1st workout. U should feel tight as hell and skin stretched to the max.

 

[crawfBigG]

Just wait until u carb load and hit
Ur 1st workout. U should feel tight as hell and skin stretched to the max.

I'm ready to eat some carbs, I'll tell u that much, lol. Should be interesting.


24 min. fasted cardio this morning. DEL last night. Pinned 200 Test C, 300 Mast E.

Speed Squats - bar, 135 x 12, 225 x 3 x 9 sets, pause at bottom, explode like you're jumping to the moon out of the hole

Lying Leg Curls - 4 sets pyramid up, 8-15 rep ranges

Unilateral DB SLDLs - 4 sets of 8 used 20,30,40,50

Hanging Leg Raises - 4 sets of 12

 

[crawfBigG]

Weighed in today. 203.2. Lowered calories, no carbs all week, and I lose a measly 0.6 lbs.!!! Are u fucking kidding me? I just love my metabolism. Anyway 24 min. fasted cardio yesterday morning. DEU last night.

Shoulder warm up work - 3 rounds

Speed Bench - bar, 115 x 10, 145 x 3 x 9 sets explosive! Felt decent I suppose, I don't think I have ever found the right form with bench, I'm working on it still!

LTEs - 45 x 15, 65 x 15, 85 x 12, 105 x 12, 125 x 10 - these felt pretty good, stronger than last week

Standing OH Press - hurt - 95 x 8, 115 x 8, 135 x 8 x 2 sets

Seated Unilateral Cable Rows - 4 sets, rep range 10-15

 

[aton]

I know u were wanting to see that huge change or see physical proof on the scale but u do see it on the caliper pinch points and I bet a bit in the mirror and how clothes fit u now.

Remember u just changed ur marcos, water consumption and cal intake.

Water retention and muscle gain play a total roll in what u see on the scale.

U r on the right track! U were very inconsistent on macros every day. Now ur on par.
U were in a constant state of dehydration now ur not. It will take ur body time to compensate for the addition of all of these things.
It will shed the excess water and normalize.

 

[crawfBigG]

I know u were wanting to see that huge change or see physical proof on the scale but u do see it on the caliper pinch points and I bet a bit in the mirror and how clothes fit u now.

Remember u just changed ur marcos, water consumption and cal intake.

Water retention and muscle gain play a total roll in what u see on the scale.

U r on the right track! U were very inconsistent on macros every day. Now ur on par.
U were in a constant state of dehydration now ur not. It will take ur body time to compensate for the addition of all of these things.
It will shed the excess water and normalize.

No you are totally right. My clothes are looser, my belt is now being used on hole 5 which is a rarity, it gets there easy now. Thanks Aton.

As predicted I had a really good workout yesterday. Great pump! I did 24 min. fasted cardio this morning also. I used a Star Trac stepper. I don't know if u guys have ever tried one of these but it is the hardest piece of cardio equipment in the gym, hands down. You never see anyone on them and they still look brand new. That is because they kick your ass! lol! I had mine kicked this morning, wow! Back to yesterday... pinned 200 Test C, 300 Mast E. I have upped my Albuterol to 7.5mg per dose and upped the E to 25mg in my ECA stack. Seemed to be not getting the effects anymore. I def felt the 25mg doses of E yesterday and am feeling the 7.5 a bit today on the Albut. I may have to go 10mg on the Albut, we'll see. OH yeah, yesterday:

Deadlifts - 135 x 8, 185 x 6, 225 x 6, 275 x 5, 315 x 4, 365 x 3, 405 x 1, 425 x 1

Unilateral Reverse Hypers - 50, 60, 70, 80 all x 12 reps each leg (basically cable kickbacks but I renamed them because it reminds me of a reverse hyper only one leg at a time, awesome)

Hip Thrusts - 115 x 12, 165 x 12, 215 x 10, 275 x 10

Weighted Sit ups - 35 x 12, 55 x 12, 70 x 12 (running out of time, just did 3 sets)

 

[crawfBigG]

Breakfast today was 1 cup of rice, 6 ounces of pinto beans, 3 egg whites, 2 whole Omega 3 eggs, now that is a power breakfast! Good stuff!

 

[crawfBigG]

I'm working on getting the carbs in earlier. After coming off the week of no carbs I've been a bit off the first 2 days. Like last night I was way behind on carbs and piled some on in my last meal to meet my macros. Now I'm all packed up with meals early that have most of my carbs for the day. Should be more successful the rest of the week.