Current goals to gain muscle and do some intermittent fasting to not gain too much fat along the way.
Height 6'1 (Really)
Weight 211lb's
26.8 body fat %
Day #1 Legs, 2 sets squats 8 reps 100lbs: leg extensions front and back two sets or more (unknown weight but its hard and I am better at that then squats), 2 or 3 sets of hack squats at 210lbs now. Then I usually go hiking uphill on the same day but sometimes I do it before with knee strengthening exercises.
Day #2 Biceps and triceps: 3 sets of 50lb dumbbell curls (standing now because even 60lbs sitting wasn't doing much) then I quickly rush to a curling bar and try and kill my muscles. 2 or 3 sets of face forward dumbbell curls on a bench, 2 sets arm curls with a cable and going to add in reverse arm curls, In between some of these exercises I will do tricep pull downs 3 sets, reverse pull downs, tricep pull backs with the cable and as with all my lifts I make sure to workout different rep ranges. I also do dips as I find they build quite a bit of mass for me. I used to do skull crushers but they seem to hurt my elbow too much so taking them out. I also am working on getting my close grip bench press up.
Day #3 Back: My main lift for back is 115lb dumbbell rows for 6 reps 3 sets, pull ups, lat bar pull downs, single arm cable rows, single arm lat pull downs, sometimes 150lb barbell rows and I do 210lb dead lifts occasionally (I will eventually focus more on power lifting stuff when I get leaner and put on more muscle)
Day #4 Chest: 100lb x2 dumbbell bench press is my main one for 3 sets at 8 reps, chest dips for 2 sets, 30lb x 2 dumbbell flies for two or three sets, sometimes close grip bench press, push ups help my shape quite a bit, 2 sets incline dumbbell press for 10 reps.
Day #5 Shoulders: Shoulders and arms were my weak point, my legs almost became mine but years of being fat gave me decent sized legs along with just genetics, for all my arm stuff I really need to just kill the fucking things, I start with my rear delts, I tried to do like a full fly motion the first many months I was training them and even though this was wrong I am glad I did, I was able to do 27lbs doing full reverse flies with the dumbbells sides following a horizontal line type of grip, they started to grow but not as much as I had hoped, then I started doing them properly and I could suddenly do 50lbs in each arm really easily, I do 60lb rear delt flies properly now and usually run to the barbell to do super wide grip rows to kill them a little bit more or drop down in weight. I do 40lb dumbbell front raises for 3 sets, 30lb+ dumbbell lateral raises for 3 sets, 3 sets of side lateral cable raises in front and back, I then sometimes sit down and do either a double press or lateral raises while sitting. It seems to be working and I already have a freaky shape to them. I do not have symmetrical muscle inserts on my shoulders.
Throw ins: I will sometimes throw in abs training (I have visible abs even at my bodyfat %) I am trying to get my barbell bench press up.
Acne: I have tried antibiotics, cream antibioitcs, benzonyl peroxide, salicylic acid, sulfur, UGL Isotretinoin (Accutane), Prescription Isotretinoin (Epuris), washing three times a day, sleeping with a shirt on, collagen and in the future will get laser for scars. I have done some microneedling on other scars with some success. You have to find what works best for your body. I also tried chasing my estrogen, DHT, progesterone/prolactin and that helps a little but not ton. It looked like I was shot with buck shot. Never take antibiotics with isotretnoin (look it up its pretty bad). Pantothenic acid works great for a lot of people and it is not very expensive to try. I also tried removing milk. NAC is supposed to help a lot too! I would recommend both and the low dosage time released acne specific type of antibiotic before starting oral isotretinoin. You have to wait till isotretinoin clears your system (many months) before you can try antibiotics and other stuff. The acne specific formula also doesn't mess with your gut bacteria apparently.
Hair loss: I freaked out that my hair was thinning and then did a ton of research into that stuff so if someone has a question I might be able to recommend some stuff. My hair is fine though even on harsher stuff. I recommend people try home made ZIX or rogaine. Lecithin oil is supposed to help as does microneedling. There is now a FDA approved topical similar to RU but its much weaker.
Loose skin: After being 268lbs of all fat and 240lbs of fat when I was twelve I was left with some loose skin mostly around my pecs and a little on my stomach. I am going to take pictures and log my progress with that. Moisturize daily people even if you have no issues. Some of the supplements I take help acne and loose skin but I buy some eucerin moisturizer with % labeled on the bottle as well as use less expensive facial creams on hard areas and will be using retin-a prescription when I am off accutane and maybe even compression clothing? Dermatologist has some stuff that is proven to work but I want to get down in weight before hand. I do not want surgery.
Goals for this cycle: 230lb total dumbbell bench press or 200lb dumbbell bench press for 15-20 reps, 40lb side lateral raises, maybe 250lb dead lift, 150lb squat and gain at very least 10lbs of muscle.
Cycle is 500mg test, 450 NPP upped to 470 and will up that again in a week or two to 500, I take aromasin when my ankles start showing big marks from my boots from water weight or if my acne starts to get worse, Haven't really needed caber but I have taken it a few times when my nipples looked weird, I usually just take 600mg+ of regular vitamin b6 but that includes a b vitamin complex which helps make all the b vitamins work well together.
I have bad acne that was really a surprise that I got any but it was basically as bad as it gets, tried UGL accutane and it helped but epuris from the doctor works way better at half the dosage.
Supplements : Alpha lipoic acid 600mg to 1 gram, Digestive enzymes, 10 grams fish oil from a bottle, 1000mg vitamin c and zinc (make sure to take zinc separate from other minerals), magnesium citrate 150mg, vitamin e 400iu, vitamin d and k, Milk thistle, NAC, 600mg coenzyme q10 (just buy ubiqionol and take 100mg), b vitamin complex, sometimes progressive multivitamins, glucosmine, MSM, chrondrotin , GABA for sleep with niacin to help it pass the blood brain barrier, 20 grams collagen, choline and inositol, potassium and hawthorn berry extract, Reshi mushroom extract, also astragalus extract , I sometimes throw in some other stuff but I don't think all of this stuff is necessary but I wanted to kind of do a big run and then just cruise on a few good supplements
If anyone sees anything that doesn't look good let me know or if anyone has any questions.
Height 6'1 (Really)
Weight 211lb's
26.8 body fat %
Day #1 Legs, 2 sets squats 8 reps 100lbs: leg extensions front and back two sets or more (unknown weight but its hard and I am better at that then squats), 2 or 3 sets of hack squats at 210lbs now. Then I usually go hiking uphill on the same day but sometimes I do it before with knee strengthening exercises.
Day #2 Biceps and triceps: 3 sets of 50lb dumbbell curls (standing now because even 60lbs sitting wasn't doing much) then I quickly rush to a curling bar and try and kill my muscles. 2 or 3 sets of face forward dumbbell curls on a bench, 2 sets arm curls with a cable and going to add in reverse arm curls, In between some of these exercises I will do tricep pull downs 3 sets, reverse pull downs, tricep pull backs with the cable and as with all my lifts I make sure to workout different rep ranges. I also do dips as I find they build quite a bit of mass for me. I used to do skull crushers but they seem to hurt my elbow too much so taking them out. I also am working on getting my close grip bench press up.
Day #3 Back: My main lift for back is 115lb dumbbell rows for 6 reps 3 sets, pull ups, lat bar pull downs, single arm cable rows, single arm lat pull downs, sometimes 150lb barbell rows and I do 210lb dead lifts occasionally (I will eventually focus more on power lifting stuff when I get leaner and put on more muscle)
Day #4 Chest: 100lb x2 dumbbell bench press is my main one for 3 sets at 8 reps, chest dips for 2 sets, 30lb x 2 dumbbell flies for two or three sets, sometimes close grip bench press, push ups help my shape quite a bit, 2 sets incline dumbbell press for 10 reps.
Day #5 Shoulders: Shoulders and arms were my weak point, my legs almost became mine but years of being fat gave me decent sized legs along with just genetics, for all my arm stuff I really need to just kill the fucking things, I start with my rear delts, I tried to do like a full fly motion the first many months I was training them and even though this was wrong I am glad I did, I was able to do 27lbs doing full reverse flies with the dumbbells sides following a horizontal line type of grip, they started to grow but not as much as I had hoped, then I started doing them properly and I could suddenly do 50lbs in each arm really easily, I do 60lb rear delt flies properly now and usually run to the barbell to do super wide grip rows to kill them a little bit more or drop down in weight. I do 40lb dumbbell front raises for 3 sets, 30lb+ dumbbell lateral raises for 3 sets, 3 sets of side lateral cable raises in front and back, I then sometimes sit down and do either a double press or lateral raises while sitting. It seems to be working and I already have a freaky shape to them. I do not have symmetrical muscle inserts on my shoulders.
Throw ins: I will sometimes throw in abs training (I have visible abs even at my bodyfat %) I am trying to get my barbell bench press up.
Acne: I have tried antibiotics, cream antibioitcs, benzonyl peroxide, salicylic acid, sulfur, UGL Isotretinoin (Accutane), Prescription Isotretinoin (Epuris), washing three times a day, sleeping with a shirt on, collagen and in the future will get laser for scars. I have done some microneedling on other scars with some success. You have to find what works best for your body. I also tried chasing my estrogen, DHT, progesterone/prolactin and that helps a little but not ton. It looked like I was shot with buck shot. Never take antibiotics with isotretnoin (look it up its pretty bad). Pantothenic acid works great for a lot of people and it is not very expensive to try. I also tried removing milk. NAC is supposed to help a lot too! I would recommend both and the low dosage time released acne specific type of antibiotic before starting oral isotretinoin. You have to wait till isotretinoin clears your system (many months) before you can try antibiotics and other stuff. The acne specific formula also doesn't mess with your gut bacteria apparently.
Hair loss: I freaked out that my hair was thinning and then did a ton of research into that stuff so if someone has a question I might be able to recommend some stuff. My hair is fine though even on harsher stuff. I recommend people try home made ZIX or rogaine. Lecithin oil is supposed to help as does microneedling. There is now a FDA approved topical similar to RU but its much weaker.
Loose skin: After being 268lbs of all fat and 240lbs of fat when I was twelve I was left with some loose skin mostly around my pecs and a little on my stomach. I am going to take pictures and log my progress with that. Moisturize daily people even if you have no issues. Some of the supplements I take help acne and loose skin but I buy some eucerin moisturizer with % labeled on the bottle as well as use less expensive facial creams on hard areas and will be using retin-a prescription when I am off accutane and maybe even compression clothing? Dermatologist has some stuff that is proven to work but I want to get down in weight before hand. I do not want surgery.
Goals for this cycle: 230lb total dumbbell bench press or 200lb dumbbell bench press for 15-20 reps, 40lb side lateral raises, maybe 250lb dead lift, 150lb squat and gain at very least 10lbs of muscle.
Cycle is 500mg test, 450 NPP upped to 470 and will up that again in a week or two to 500, I take aromasin when my ankles start showing big marks from my boots from water weight or if my acne starts to get worse, Haven't really needed caber but I have taken it a few times when my nipples looked weird, I usually just take 600mg+ of regular vitamin b6 but that includes a b vitamin complex which helps make all the b vitamins work well together.
I have bad acne that was really a surprise that I got any but it was basically as bad as it gets, tried UGL accutane and it helped but epuris from the doctor works way better at half the dosage.
Supplements : Alpha lipoic acid 600mg to 1 gram, Digestive enzymes, 10 grams fish oil from a bottle, 1000mg vitamin c and zinc (make sure to take zinc separate from other minerals), magnesium citrate 150mg, vitamin e 400iu, vitamin d and k, Milk thistle, NAC, 600mg coenzyme q10 (just buy ubiqionol and take 100mg), b vitamin complex, sometimes progressive multivitamins, glucosmine, MSM, chrondrotin , GABA for sleep with niacin to help it pass the blood brain barrier, 20 grams collagen, choline and inositol, potassium and hawthorn berry extract, Reshi mushroom extract, also astragalus extract , I sometimes throw in some other stuff but I don't think all of this stuff is necessary but I wanted to kind of do a big run and then just cruise on a few good supplements
If anyone sees anything that doesn't look good let me know or if anyone has any questions.
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