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OK I will do my best here but I am not going to be recording every workout, every weight, set, rep. We all know how to workout. Nor will I post my daily calorie intake or food. I'm 61 years old. Progress is not really my goal, maintenance for 10 more years would be awesome. No upcoming shows. My fiance could care less about my physique so nobody to impress but my mirror. LOL. Sorry I don't mean to be rude but I simply don't have the time to post daily. I'll do my best to post about any issues or changes as i go along though.
I'll give you a brief overvue of my training and diet and they really don't change
4 workouts a week
Day 1 - Chest and Biceps - 4 exercises for chest, 4 sets each. 3 exercises for Biceps, 4 sets each. I usually do a light warm up set for every single exercise and it often does not count as a set to me.
An example of my training range will be bench press by set 3 is 225 lbs for 10-12 reps. / Set 4 is 275lbs for 6 reps. I often don't go this high these days with the shoulder but if it feels good, I push it. I think my days of repping 3 plates is over.
I will alternate one to the other. So bench press, then seated bicep curls to keep moving and get it done in an hour.
My choice of exercises depends on what machines are free after the free weights.
Abs are often done between sets as well.
Day 2 - Back and Triceps - 4 exercises for back, 4 sets each. 3 exercises for Triceps, 4 sets each. The process is similar to above
It's been a long time since I did dead lifts. Always felt they were a high risk reward exercise.
Day 3 - Legs and Abs - 2 Exercises for quads, 2 for Hams and 2 for Calves. All exercises have 4 sets
I no longer do free squats. Mostly machines. We have a safety squat that provides a bit more stability. I do not hit my legs as hard as everything else. I still play hockey once or twice a week with 30 year olds. Over the years my legs have taken a beating so I am very careful.
Day 4 - Shoulders and Traps - 3 to 4 should exercises of 4 sets each and 2 trap exercises of 4 to 6 sets each. I have always found shoulders and traps to be hard for me to grow. So I really try to focus on them in one day. Lately it's been light and I don't do any overhead moves like shoulder press. I do want to get back to it.
I only do an actual 30 minutes of cardio once a week. I know, I need to work on that. I wanted to lie here. LOL
Here is an idea of my eating. You're all going to hate this.
Meal 1 (10:00 AM) - 2 scoops whey Protein with some blueberries and collagen powder. (Collagen has been about 6 months and seems useless)
This is also where I take all of my other supplements:
- 1 tablespoon of Tumeric with black pepper in warm water
- 5 mg Creatine Monohydrate in grape juice (Yep I am old school) I simply don't get much out of creatine unless taken this way.
- 1 tablespoon of Metamucil keeps me regular (think you asked about psyllium)
- Various vitamins including a Multi Vitamin, E, C, D, B12, Omega 3, Glucosamine Chondroitin added recently, Zinc, Magnesium
- For off my blast I add in Otariine and Tongaat Ali
My understanding is certain vitamins should not be taken together but I have never really looked too deep.
I normally train at 2:00 PM and that is all I have eaten before then
Meal 2 is anywhere from 4:00 - 6:00 PM. Almost always consists of chicken and rice.
Very little fruit or vegetables unless it is handed to me on a plate. I will at times have steak or lean ground beef
On weekends I do tend to eat some junk food. Although one could say most of my food is not even food.
Meal 3 - This will often be a mid evening protein shake
Meal 4 is non-existent. This is where I fall off. Late night snacks. i love chocolate and chips. People can not believe how I don't put on weight. Well the consistent training for 32 years could have something to do with it, plus the addition of GEAR at 48.
I take Milk Thistle and/or Liv52 when I can find it.
I do not take probiotics?
I do not take digestive enzymes?
Vitamin D is at 3000 IU and I hear I should increase it.
OK, go ahead and rip me up. My diet has never been great. All in all I have low calorie intake.
Thanks for the advice on Tren. That was the point of this entire post. What to take instead. I think people are confusing what my planned cycle is. I'll make it clear below.
What did you hate about Prami? No Nausea at all. I don't get any sides from it. Seems to help libido too.
I get bad Nausea from Melanotan 2. That will be another post. LOL
What kind of pain are you referring to from T400. Nothing I notice when I am not on it. As an example my shoulder has been sore during a cycle and when cruising. I cruise on Test C
I am considering Masteron over Primo for the reasons stated above. Primo seems to have a negative effect on people libido and is often not real from what I read. Cost is not really an issue but Masteron seems to be considered as good by some.
I think I answered most.
