genetic freak
VIP Member
- Dec 28, 2015
- 2,980
- 4,024
A little background information for the log. I started lifting when I joined the Marine Corps 25 years ago. It was basically a bro split up until I was 25 years old. I started following Dante Trudel and picked up DC training. From 25-30 years old I went from 195 lbs to 255 lbs doing DC training and my lifts went from 315 lbs bench, 405 lbs squat and 455 lbs deadlift to 505 lbs bench, 710 lbs squat and 730 lbs deadlift. Then I went to a small combat operations post in Afghanistan that had no weights. I ended up just running a lot and doing combat conditioning drills and dropped from 255 lbs to 195 lbs in 7 months. I pretty much maintained that weight when returned from the deployment, because the Marine Corps prefers guys to be lean and mean and I wanted to eventually be promoted. I stuck to running and combat conditioning. I retired a couple years ago and did the defense contractor gig, which pretty much had me travelling a lot. Training was an afterthought. I got really fat, like 260 lbs and untrained. I seen a picture of myself last June and was disgusted, so I made it a point to focus on my health. I was fat, but luckily I still had quite a bit of strength stored in my body. Muscle memory is awesome. I have been following a DC style, but with some adjustments. Currently I am in a couple weeks of deload, as the only break I have taken from training is the one week I had COVID back in October. This morning I was 216 lbs on the scale. BF is probably 8-10%. It is hard to tell with me. I carry vascularity everywhere a guy who is 8% should, but I still have some fat in my front lower abdominal and obliques. I actually have vascularity in my core between those sections.
Typical training split
Chest/back/shoulders
Legs/triceps/biceps
Rest/abs
Repeat
I only do two exercises per body part (Except legs. I do a compound movement then one exercise per component of the leg), but I do a lot of intensity training, i.e. rest pause, muscle rounds, widow makers, drop sets, etc... I also do an extreme stretch after each body part is finished.
During my deload
Chest/Back
Shoulders/triceps/biceps
Legs
Rest/abs
Repeat
When my deload is complete I may go back to my previous split or change it up a bit.
I also do "cardio" every day (twice on most days). I just walk on the treadmill or do walk/run intervals in the morning then walk with the wife in the evening. I do not really call it cardio, because my HR never goes above 117 when I am running my intervals.
Currently just running 125 mg of test for TRT. Plan to add some stuff starting in June.
Typical training split
Chest/back/shoulders
Legs/triceps/biceps
Rest/abs
Repeat
I only do two exercises per body part (Except legs. I do a compound movement then one exercise per component of the leg), but I do a lot of intensity training, i.e. rest pause, muscle rounds, widow makers, drop sets, etc... I also do an extreme stretch after each body part is finished.
During my deload
Chest/Back
Shoulders/triceps/biceps
Legs
Rest/abs
Repeat
When my deload is complete I may go back to my previous split or change it up a bit.
I also do "cardio" every day (twice on most days). I just walk on the treadmill or do walk/run intervals in the morning then walk with the wife in the evening. I do not really call it cardio, because my HR never goes above 117 when I am running my intervals.
Currently just running 125 mg of test for TRT. Plan to add some stuff starting in June.