Washed up powerlifter turned bodybuilder

[Josefein421]

Well I thought I tore my hamstring. That sucked. Hill sprints this morning. Sprint 6 I felt and swore I heard the worst pop. Had to crawl down the hill to get my bag and then crawl back up. Held a building to walk back to my place and then used the railings as crutches to get to my door. No bruising or swelling. Ibuprofen is helping. Supposed to ruck tomorrow for more conditioning lol. We will see as I can barely walk with a limp.

Floor press with bulldog bar & 85lbs chain 285x5 305x5 325x3
Neutral flat db press with mini band 110x15,11,5
Flat fly with 42.5 chain 30x10x2 sets
Incl close grip 2 board with squat bar 195x5 215x5 235x5
Towel pull up x8x4 sets
Tricep ladder x75,25
Cable hammer curl 20x20,15,12
Sledgehammer 20on/40off x4

Good work today all things considered. None of it affected my hamstring except getting up and down on the floor press which I used the rack and was fine. Using the thick bars to get used to that and work grip. Same with towel pull ups. Will be doing other grip specific stuff on deadlift day and squat day. Overshot a few weights. The flys and db press. Neutral is a whole different animal than regular. I was true neutral and not even 45 degrees. HAMMERED tris. Sledge work is fun conditioning. 10sec per side. 40sec rest. I will slowly work up. I feel it has general strength carry over too swinging a big sledge with good form as hard as you can. I can feel a pump in bis, shoulders, back, traps, forearms but I get breathing good too.

Off tomorrow. "Ruck" for 30min was planned. I will see. Maybe I will just walk if I can or maybe the stationary bike if that doesnt hurt. Just want to get my heart rate up. I want to get in better condition cardiovascularly this "off season". Which will be short. I have done enough off season work for 6 years. I want to get heavy singles, doubles, triples in my hands to get used to before I run another peak.

PT apt tomorrow initially for my shoulder impingement. I want to see if he can help or give me the best stretches to gain enough flexibility to get under a squat bar in the future. Also dropping everything but 200mg test and 3iu GH. Running QRF still from Troponin nutrition and will get labs pulled at 4 week mark. I was on for a while though so I think 10-12 weeks at 200mg test is a good idea.

 

[Josefein421]

What a go of it the last week. Broken metacarpal in my right hand. Torn left hamstring. Terrible tricep tendonitis in left arm.

Hamstring bruised and got aggravated messing w my one kitten. Have splint ordered for hand. It is killing me. Can feel bone click. Military pin press 315x3 9hrs after I broke though. I might be stupid but im not a puss lol.

Fat Grip floor press w 85 chain 295x5 310x3 330x3
JM press 135/155/175x10
Pressdowns 25x3 sets
Close grip push ups w band amrap x3
Assault bike 15/45 x6

Just trying to work through it. I can do back work and even some light deadlifting if I use straps for everything. That is the only thing pain free at the moment. This was my fear of powerlifting at 42... BUT, I tore the ham doing hill sprints and broke the hand not gym related. So it is really just tendonitis.

 

[Josefein421]

Relented and put the splint on my hand. It was killing me. Much better. Hopefully heals quicker. BPC/TB on the way for that plus the tricep tendonitis. I was an idiot and did a 4 week crash peak with triples and lower, competed and then came right back tp balls heavy triples. No wonder my elbows ache.

HS lateral machine 5x15
MT rear delt raise 3x20
Machine press 2x30
MT standing lateral 4x15
Strap pressdown 4x25
Abs
HIIT 15/45x8

Bench accessory day but working around the elbow. All this felt good. Was at Guy's Muscle Inc. Best machines. Might try to go there more to get to use them for accessory work. I have to find the balance between hardcore and fucking my joints up.

5,000 calories yesterday relatively easily including the old Greek yogurt and banana at 3am lol. I dont need that many every day but Im not gonna worry too much. I will keep volume and conditioning high.

 

[Josefein421]

Why are pictures so hard to post? I have to screenshot them on my phone and then upload the screenshot. Annoying.

218lbs today. Water from GH and deca has fallen off. Not sure what I want to do. Need a health phase for a bit and blood work. Figure it out should dial back cals during that. Hand is still and issue. Limits pressing. Tricep tendonitis feels a little better. BPC/TB at 1000 for 3 days now. Did what I could. Gonna see how hamstring feel tomorrow. I can do quad stuff. No issue in the hole. Feel it most when I stretch it so things like RDL are out for a bit.

Unsure what to do training wise. Tendonitis is exactly what I was afraid of. Ham and hand were incidental. Use Smith machine as it is easier on my hand to hold.

Smith incl 185x20 225x20 275x13rp+double drop
Pec deck 50x20,15
Neutral machine press 315x9 225x16
Seated machine lateral 10x20x3 sets
Strap pressdown 25/30/35/40x25,20,15,10
Seated NewTech incl curl 25x12 35x9 20x15
Abs
HIIT 15/45x8

 

[Josefein421]

I've been on here way too much today lol. I am pretty bored.

Hand is about 80%. I have good ROM and little pain wit swelling down. Realized I cannot overuse it or it starts to hurt and I am going to splint it overnight bc I can still feel a little bone shift at full flexion. Elbow is 90%. No pain today pressing but we will see tomorrow with tricep specific work.

NewTech incl machine 3x4-15
Seated NewTech lateral 3x20-25
Standing NewTech lateral 2x15-20
Rev pec deck 3x20-25
Semi supinated pulldown 3x10-15
CSR upper back 2x10-12
Calves

Cardio this morning. I did it inside for the first time. Man that is easy lol. No wind in my face or hands freezing off holding the leash. Nothing exciting today. It was a good Christmas. Some melancholy into Christmas Eve and then a nice surprise and we were all together. A lot of family is sick so we stayed home yesterday. Snow/sleet tonight. Crusted over pretty good. I have an Audi so as long as they salted and brined (they always do) I should be fine in the morning to train at 8. GF had a pleasant holiday bonus that I wanted her to save for herself but she is insisting on taking me to our favorite steakhouse tomorrow night so that is something to look forward to.

I have to post some pics of the kittens we just got too. I forgot. 2 little maniacs 3 months old. Brother and sister. They make my hear melt the way the snuggle together. Then we have our 5 year old female cat and my 8.5yr old female malinois. I love it.

 

[Josefein421]

Solid day today. Power went out at the gym so it was kinda dark and little funny to hear nothing but clanging, heavy breathing and grunts haha. Ordered some Elev8 and Flavor Gang COR. Definitely hungry on off days. Want to use this cruise period as a "tidy up" as our British friends call it before pushing again. Drama at my buddy's gym. Just negative bullshit I dont want to be around. Hamstring felt pretty good today! Took it easy and careful but was able to push pretty good and think next leg day I will be 100%.

Standing calf raise 3x12-15
Lying leg curl 3x15-20
Adductor 2x15-20 (forced reps on second set)
Leg extension 3x15-30 (hard flex/pause at the top)
Narrow leg press 2x10-20
Wide belt squat 2x15-20 (hit adductor extra)
Seated leg curl 2x15-20

Maybe would've done a single set of 1.5 hacks or TruSquat but I was pretty cooked. I pushed good. And then I walked out and sat in my car like "damn I should've taken a few minutes and hit that 1 more set!". But this was good. Healthy. Pain free. I do like the extensions first to pre exhaust. It warms my quads and knees up good, limits the weight on moves like leg press so it isnt ridiculous and the pump is nice.

 

[Josefein421]

…

 

[Josefein421]

Another good day... all around. Cold as shit and the wind is wicked. Going to the clubhouse for cardio sucked and sucked even more leaving all sweaty. Got it done. Did some reading, got some things done around home and trained back. Going to a church men's group I go to in a bit. Just trying to be around positive people more often.

Straight arm pulldown 3x15-20
SS
Assisted supinated pull up 3x12-20
1 arm standing row 2x12-20
CSR lat row 2x12-20
SS
Kelso shrug 2x10
Supinated seated cable row 1x30RP
Hyperextension 2x15
Abs

All done in an hour. Not terrible. Took a little too much pre workout (3/4 scoop) and was SWEATING. I hate that shit. 1/3 or 1/2 is max I can do. Got to bullshit with 2 friends a little. Classic pro and masters physique pro. Good dudes. I got told I looked "really lean not fucking skinny" when I said I was a skinny 216 cruising. They both thought 200/test was too low for my cruise even putting me around 1100 on labs. Gonna run it until 2/1, tidy up, labs and drop the hammer.

I have to say after competing at the meet and some gym drama I have lost all interest in powerlifting. Guy's gym ( got to talk to him a minute today too. Super good dude) has all the specialty bars and I could train it all there but I just dont want to. I lost all desire to deadlift or bench. I will still squat with the safety bar but higher reps. I do enjoy a good SSB squat session.

Mildly sore legs today. More like still fatigued legs from yesterday. Going to do push tomorrow instead of Thursday so that I can eat... we are going to a vineyard we like that has awesome food too for a late lunch and then home with some homemade hoagies to celebrate the night... and will prob be in bed around 1030 TOPS lol.

 

[Josefein421]

Ugh. Shitty night of sleep. Was up a ton. Just racing thoughts I guess. Apparently slept through/shut off my alarm. Got up 1.5hrs late and had to feed the animals and get ready for the gym. Got there late and no food before just extra intra added. Good session despite being crowded.

NewTech flat press 2x12-20
Incline barbell 3x6-12
Pec deck 3x20
Stretch push ups 2x amrap
NewTech bent lateral 3x15-20
Ss
Pull aparts 3x10-15
Standing machine lateral 3x15-20
Ss
Seated machine lateral 3x8-10
Calves

Too heavy on the machine seated lateral. I dont like supersets like that. Too hard to gauge weights and how it'll affect each subsequent set. They were also right next to each other. I cant be that guy walking back and forth between machines.

Headed to a vineyard for some pasta and home early to chill.

Happy New Year all.

 

[Josefein421]

It has been cold and windy as can be here (hour northwest of Philly). Like bitter cold. The old man in me is excited I got a new jacket and scarf. Solid training day today.

Single arm lat row 2x12-20
NewTech single arm pulldown 2x10-15
Dante row 1x31rp
Db RDL 3x15
Standing leg curl 2x15
Standing calves 3x10 paused 1x12 no pause (60sec rest)

Super pump in my lats. Hamstring felt good during RDL. Felt it a tiny bit on the last set. None of those were to failure. Leg curls I couldnt go above 10lbs yet. But that's ok. Will keep working up what I can. It is getting better. Hand is actually a little more painful though not anymore noticeably swollen. Overuse I think. And the cold isnt helping. When I shower or do dishes it warms up and is pain free for like an hour afterwards with full ROM.

 

[Josefein421]

Nothing exciting yesterday but it was enjoyable. I am up early having coffee, going to fee the fur balls then myself and get ready for church before stopping at a bakery after. As if the white chocolate sour cherry cookies we got last night weren't enough lol. They are small and I ate 3 only lol.

Strap pressdown 5x12-25 drop set last set
Dips 2x12-15 1x14rp
Single arm grenade pressdown 2x20-25
Overhead strap extension 2x20-25
Preacher curl 2x12-20
DB hammer curl 1x14 double drop set
Single arm cable curl 3x12-20 no rest just switching arms
Rope hammer curl 2x15-20
Calves
HIIT

Injuries flared some since stopping BPC. Wild the anti-inflammatory power it has. Wanted to do incline db extension for tris but that KILLED my elbow so tried to mess around and find another pressdown version. Weird now overhead stuff doesnt bother it at all but even a warm up set of DB extension does. Going to try floor skullcrushers to see if resetting on the floor and not having that sheering reversing directions helps. Otherwise great workout.

Hamstring is a little tender although actually both are sore/tight. So I am happy since I didnt get to go very heavy and that gives me no reason to rush going heavier fast and risking injury.

Kits4Less GH and Reta came in. Less than a week turn around. Want to hold off on them another 2 weeks if I can. I want baseline labs on just TRT. I think I am going to try the Reta with increased cals even starting 0.5mg and if I can get to 1mg. If it can help labs, metabolism and tiny bit of appetite/cravings without fucking up my sleep. I dont need the full power of it. I have had 3 people I trust say I am lean and ready to grow. So I will finish this "tidy up" which given the cookies last night really is more of a maintenance and then increase calories when starting the gear again.

Last... after competing in the meet I was all ready to go. Broke my hand (outside the gym) and tore hamstring (hill sprints) right before more interpersonal drama with a few members that in a very slight way effected me and I just found myself immediately over it. I touched on this before I know lol. But last night I was almost trying to convince myself to go back and powerlift or even do it at Muscle Inc. But I just have zero interest. The injuries but I think moreso the drama just turned me off. Just weird even at another gym. Almost like I associate one with the other. Maybe (definitely) I am a head case lol. But training has been fun just want to unfuck this elbow and let the rest heal.

Football and Furballs today.

 

[Josefein421]

Solid back day. Switched a few exercises and order due to what was available but was thrashed Also, never wearing sweatpants in the gym again. I sweat like crazy even with a single cup of black coffee before. Cardio this AM 35min.

Straight arm pulldown 2x12-20
Ss
Kneeling 1 arm cable row 2x12-20
Assisted pull ups 2x12-15 (wide) 1x11 (neutral)
Step forward DB row 1x17 double drop set
CSR lat row 2x12-15
Ss
CSR upper back row 2x8-10
NewTech seated lat row 2x10-12 (single arm) 1x9 double drop (both arms)
Seated face away cable curl 3x12-20
Calves

No football tonight. Got a new Ninja Creami recipe after searching on here and finding Slesh's final one he loved. Using Fairlife. Feel pretty good. Ham is barely noticeable. Hand is ok. Better but annoying. No issues in the gym. Elbow... depends.

Life is good. Enjoying the small things. Doing the work to find more peace and presence. Some chest/shoulders/HIIT tomorrow.

 

[Josefein421]

Awesome chest and shoulders session...

NewTech flat neutral press 2x8-12
Incl db fly 3x12-15
Ss
Incl db press 3x8-10
Smith high incl 3x8-12
Pec deck 2x15-20
Chest supported lateral 3x15-25
Ss
Incl Y raise 3x8-10
Db lateral destroyer 1x75
NewTech rear delt raise 2x15-20
Calves
HIIT

All in all a really good session. Took about 80min with HIIT which is on the long end for me. High incline is the only move my hand bothered me but it was manageable. Probably just delaying healing but oh well. Splinting it as much as I can otherwise. 13 sets for chest and 9 for delts. Seems reasonable. Diet is fine. Always super hungry the remainder of the day after HIIT. Even creami ice cream with 16oz Fairlife was gone an hour after eating it. And of course the compulsive munchies from vaping... some frozen mango last night. It is funny. It is really a compulsion because even if there isnt junk in the house I still need to get up and have something. Frozen mango is a popular choice lol.

Hearing test today at the VA. I am like an old man... therapy apt yesterday, audiology today, psych Friday, optometry next week. Dr appt's and naps... my two biggest signs of being old and retired lol. That said actually April is 1 year unemployed. Lawsuit is still moving forward with the EEOC waiting period done in February and we can push to settle or let them know we are serious and will go to court. I want to move south. I will move south. End of summer after the school year so my gf can finish it out teaching. But if I have to go back even as an adjunct professor to make it happen I will. I am starting to wrap my mind around it. The benefit will be worth it. But let's hope it doesnt get to that point and Feb and April workout smoothly.

 

[Josefein421]

What a day. Got a lot done. Med change at my appt. Forgot to mention I had audiology this week and I need hearing aids lol. High pitch loss. If there is background noise in the room or the person isnt facing me I cant hear them. Wild. Old af lol.

Was using ChatGPT to get macros from my meal plan and it was wrong in more than one instance so I scrapped it. I dont trust it nor really care to be that precise anyway.

Elbow is fine during normal every day activities but tried floor skull crushers and they hurt immediately. Funny, barbell JM press hurts but if I go to a chest press machine and do a JM press on that it is fine. And that is what I did today.

Smith incl x8, 5,15
NewTech neutral press x9, 15
NewTech seated lateral x20, 14
Flat machine JM press x12, 9
NewTech seated extension x18, 12
Rack chin x12, 7, 13
Plate loaded lat row x17, 14
Deadlift x5, 5

Going to switch all cardio even HIIT to morning. I just cant be bothered when I am tired after lifting. Deadlift was ok No hamstring pain. Wanted to go 405 but I am afraid to really explode so I am kinda easing the bar off the ground. Out of whack training because my car was in for inspection/oil change yesterday so I was without it all day. I will get in tomorrow morning. I always enjoy a Saturday morning session.

 

[lmbfgd22]

I'm not exactly sure what your work situation was but I had moved to another state to open a restaurant for my company. Everything was good until my AGM wanted my position and wanted to hire her friend for her position.

She gathered up 4 or 5 of the other employees and made up a story about me being racist and harassing some of the employees. I knew that moving on would be better because the work environment would be toxic after that so I didn't even fight it. I just quit when they placed me on suspension pending investigation. I have been in management long enough to know what that means.

After leaving times were tough but I got through it and ended up in a better place. Things get rough but everything happens for a reason and without struggle life would have less meaning. I sure would love to live a blessed life like some seam to, but you know how the saying goes "Hard times create strong men, strong men create good times, good times create weak men, and weak men create hard times".

If an employment lawyers says you have a case you more than likely have a strong case. Take them to the cleaners. Employment law is set up to benefit the employer a lawyer generally will not tell you that you have a case unless they're confident in it. Remember this to will pass.

 

[Josefein421]

I'm not exactly sure what your work situation was but I had moved to another state to open a restaurant for my company. Everything was good until my AGM wanted my position and wanted to hire her friend for her position.

She gathered up 4 or 5 of the other employees and made up a story about me being racist and harassing some of the employees. I knew that moving on would be better because the work environment would be toxic after that so I didn't even fight it. I just quit when they placed me on suspension pending investigation. I have been in management long enough to know what that means.

After leaving times were tough but I got through it and ended up in a better place. Things get rough but everything happens for a reason and without struggle life would have less meaning. I sure would love to live a blessed life like some seam to, but you know how the saying goes "Hard times create strong men, strong men create good times, good times create weak men, and weak men create hard times".

If an employment lawyers says you have a case you more than likely have a strong case. Take them to the cleaners. Employment law is set up to benefit the employer a lawyer generally will not tell you that you have a case unless they're confident in it. Remember this to will pass.

You went far back reading to make these comments! I appreciate the kind words. Genuinely. I am ok. I live a good life. I have much to be thankful for. Between that situation and a pretty tough divorce it just took its toll on me and my finances. February is the next step in the timeline with our actions to file suit. Until then I am in limbo and I hate limbo. It is passive and just waiting ya know? We shall see. I am keeping faith.

Thank you again my friend

 

[madg]

You went far back reading to make these comments! I appreciate the kind words. Genuinely. I am ok. I live a good life. I have much to be thankful for. Between that situation and a pretty tough divorce it just took its toll on me and my finances. February is the next step in the timeline with our actions to file suit. Until then I am in limbo and I hate limbo. It is passive and just waiting ya know? We shall see. I am keeping faith.

Thank you again my friend

Wish the best my brother

 

[Josefein421]

Up early, took care o the fur balls and went to train. I always enjoy a Saturday morning workout. Watching some football now as I type this.

Preacher curl x17, 11
Dual handle cable curl x19, 14
Standing calf raise x19, 12, 8
Leg curl x18, 14, 11
Abductor x21, 15
TruSquat x13, 9
Leg press x16, 12
1 leg hip press x21

I liked the dual handle cable curl. Used teh prime bar with the slots for carabiners and separate handles. I liked the natural angle I could keep my hands. Bets my hamstring has felt. ALMOST to failure on those sets. Also going very controlled even on the contraction. Calves was an epiphany. I never use a ton of weight but used even less, sat in the stretch for 2sec but then made sure VERY deliberately to press all on my big toes before a slow negative emphasizing the big toe. Made a HUGE difference. Crazy pump from just 3 sets. Otherwise legs was tough in a good way .The single leg hip press is new and great. I am enjoying the hamstring dominant pressing for legs.

 

[Josefein421]

One of those days where from the moment I got out of bed everything went wrong. All dumb things but it added up to a frustrating day. I should have known it was gonna go that way. Emailed with my lawyer and it wasnt bad news. Just an update. He says everything is going as planned. But just the topic coming up around 7pm... I had a horrific nightmare that I had to wake my GF up. I was freaked out they can be so realistic. Anyway, home, showered, ate pwo and going to relax watching football, get stoned and eat my last two meals.

MT incline x16, 8, 4
MT shoulder press x11, 7
Cuff lateral x20, 15
Dips on belt squat x19, 11
Strap pressdown x19, 11
CSR upper back x15, 7
MT unilateral pulldown x15, 7
Stiff leg dead x5

Pressing was good. No elbow pain. Tiny bit on dips but not above lot and only at the end. Was concerned about the hamstring as it felt good but this would be a big test. I could tell I was overly cautious thus messing w my usual form. But I got to 315 and felt the tiniest bit on rep 4 only. 5 was the goal and not to failure so that was fine. It is only at the fully lengthened position that I feel it ever so slightly. Steadily improving. I would guess 2 more weeks to be 100% and not have that cautious feeling. Oh and hand is best yet too. Went backwards a few days. I think I over used it and slept without the splint. But some splinting and rest for it and I barely felt it during pressing today.

Going to take tomorrow and Wednesday off except cardio. Debating taking tomorrow off. My legs are still pretty sore from having the training week pushed back a day last week. If I am sore I will scrap the day. 2 more weeks and lab work. And hopefully ready to push.