- Joined
- Oct 10, 2007
- Messages
- 3,974
OK fellas, It's been a while and since this is something im unfamiliar with I need some help.
I posted a thread a while back that I wont fully retype but here's the short version.
I can train at the gym Saturday and Sunday only. I have 15 hour days including my commute a 5 month old and a 4 year old. So if I want to sleep at all, no gym during the week.
I've been training chest shoulders tris quads 15 sets each on sat. back bis hams abs calvs 15 sets each sundays. Im not happy with the lack of results or my current size/condition. on the bright side, maybe I'm getting my old man strength because I havent got any weaker.
So I ordered a dip/pull up station that should get delivered tomorrow and I just picked up chain. 4 lengths of 25 lbs and 4 lengths of 50 lbs each. Here's my plan.
Sat - 5 sets each
decline or flat
incline
shoulder barbell press
lateral raises
rope pull down - unilaretally - stilll have the nerve damage so right side is weaker
leg curls
Sunday - 5 sets each
weighted pull ups - wide grip
bent over BB row
DB curl
HS curl
rack pulls
squat
monday off
Tues - 8 sets each to failure
dips - weighted- chest focus
lateral raises w/ chains
walking lunges w chains
overhead tricep extension w chains
wed off
Thurs - 8 sets each to failure
weighted pull ups varying grip
rack pull ups w chains for weight - ala DC - I figured out how to use the dip/pull up station for this
curls, literally looping chains for weight or i could try to figure out some way to do a bodyweight curl
step ups with chains
fri off
I figure if I can get worked up to needing to buy more chains or longer ones for more weight and keep increasing weight in my gym lifts on those days, with enough protien and calories I should be good to go until I can build my full home gym and get back into a solid DC program.
Any thoughts on this or ideas that you'd change?
Oh almost forgot - 250 test until i see if this works at all before increasing any dosage. Since my test is completely shot or I should say I never had any naturally ( Long story but it involved having my kid through IVF) I stay on 100 mg every other week. Doc seems fine with it ( personal friend) and keeps up on my blood work.
Thanks guys!
I posted a thread a while back that I wont fully retype but here's the short version.
I can train at the gym Saturday and Sunday only. I have 15 hour days including my commute a 5 month old and a 4 year old. So if I want to sleep at all, no gym during the week.
I've been training chest shoulders tris quads 15 sets each on sat. back bis hams abs calvs 15 sets each sundays. Im not happy with the lack of results or my current size/condition. on the bright side, maybe I'm getting my old man strength because I havent got any weaker.
So I ordered a dip/pull up station that should get delivered tomorrow and I just picked up chain. 4 lengths of 25 lbs and 4 lengths of 50 lbs each. Here's my plan.
Sat - 5 sets each
decline or flat
incline
shoulder barbell press
lateral raises
rope pull down - unilaretally - stilll have the nerve damage so right side is weaker
leg curls
Sunday - 5 sets each
weighted pull ups - wide grip
bent over BB row
DB curl
HS curl
rack pulls
squat
monday off
Tues - 8 sets each to failure
dips - weighted- chest focus
lateral raises w/ chains
walking lunges w chains
overhead tricep extension w chains
wed off
Thurs - 8 sets each to failure
weighted pull ups varying grip
rack pull ups w chains for weight - ala DC - I figured out how to use the dip/pull up station for this
curls, literally looping chains for weight or i could try to figure out some way to do a bodyweight curl
step ups with chains
fri off
I figure if I can get worked up to needing to buy more chains or longer ones for more weight and keep increasing weight in my gym lifts on those days, with enough protien and calories I should be good to go until I can build my full home gym and get back into a solid DC program.
Any thoughts on this or ideas that you'd change?
Oh almost forgot - 250 test until i see if this works at all before increasing any dosage. Since my test is completely shot or I should say I never had any naturally ( Long story but it involved having my kid through IVF) I stay on 100 mg every other week. Doc seems fine with it ( personal friend) and keeps up on my blood work.
Thanks guys!