Getting back there

[Braw16]

Let me start off by saying I've never done a journal but I'm sure it will be motivating.
I'm 38 & 6' 212 lbs and bf has to be between 12-14%
My goals right now are to put on some muscle while still staying decently lean.
Back in 2003 I was going to do a BB show but because of a bad neck I was never able to realize that goal. My neck was fused in 2009 and then another surgery in 2010. I was out of the gym for about 5 yrs. I am what you call a hard gainer I've always struggled to put on weight still do. I want to get close to where I was in 03. I have some obstacles but who doesn't. Ive completely gotten off my pain meds which the docs said i never would. I've been back for about a year now and I started at 188 lbs so I'm happy with my progress. My biggest problem is my diet and eating enough I've been doing better and getting to where I need to be. I was kinda of going through the motions lately just stuck in a rut. I was able to get a workout partner who is a competitive BB and its really motivated me.
Right now I'm running
Hyges 4ius Ed
Prop 100 eod
Masteron 100 eod
Npp 100 eod
Test 250 e once a week to get the test up

I will take any help or comments I can get I always want to learn and if there is anything you want to know or tell me just feel free. I will take help whenever I can get it.
Today was a cardio day 30 minutes on the treadmill

Right my workouts are
Mon- biceps triceps legs abs
Tues- chest back shoulder calves
Wed- off
We repeat for thurs and Friday and take the weekend off
We will do this a total of 6 weeks and then its in to a heavy routine and specific muscle groups
Right we are doing to exercises per body part.
I will try to keep everything up to date

 

[uphillclimb]

Will follow along for this. Good luck bro and hope the neck maintains.

 

[nspacy]

Following

 

[Braw16]

Today was a bicep tricep leg day. I was feeling pretty good but the weights I did on squats today I haven't done in at least 8 yrs. I've been back for close to year but didn't have a training partner and with my neck was a little afraid to push it.

Started with biceps
Straight bar
Warm up set 40 X 18
3 working sets 80 X 12

Ez bar low machine curl
3 sets 90X 10

Tricep
Hammer strength push downs
Warm up set 90 x 15
3 working sets 180 X 10

Kick backs
3 sets 20 X 12

Squats
Bar 25 times
135 x 18
225 X 12
315 X 5 about killed me haven't had that on my back in years felt good though
275 x 6
275 X 9

Leg extensions
100 lbs 3 sets of 12

Leg curls
140 lbs 3 sets of 10

This is the second week of a 6 week program training like this. It's really to get my body used to the weights again. Ever since my surgeries I haven't pushed myself the way I should. I will try to post pics and vids when I can. I would appreciate any help.

 

[dangerouscurves]

That's a lot for one day, I'm guessing you're just following this guys program?

Im a firm believer in legs need their own day,,,
In fact I split hams and quads into two days

Especially as a hard gainer....

What does the next program look like ?

 

[Braw16]

I am just following him I have never really trained like this before. It has worked for him he's been at it for a long time. He says its getting us ready to push the heavy weight. We will go to 3 on 1 off 2 on 1 off working individual muscle groups. I've haven't been this sore in a long time.

 

[Braw16]

Another rough one today really trying to push myself and get some real strength back.

Incline bar press
Warm up 135X15 for 2 sets
225X7 I was spent after this
205X8 2 sets

Incline dumbbell fly
40lbs 3 sets of 12

Hammer strength shoulder press
90lbs X12
180X10
230x7
180X14

Peck deck rear delts
80lbs 3 sets of 12

Machine low cable one arm row
60lbs x 10
80 X10
90X10

Supposed to do another exercise for back and calves but I had to pick my kid up from school. I'm very sore but taking the weekend off to reload and recover. 3 more weeks of this and then it will be time to change.

 

[nspacy]

Working hard I see. I understand the kiddo situation, mine usually interrupts to go potty or something as I am unracking the bar.

 

[uphillclimb]

Unique routine and I hear you about the soreness...feeling it myself. Nice incline numbers.

 

[Braw16]

Thanks uhc I've never worked like this before but why not try it. So far not bad

 

[big_paul_ski]

I'm in but your workouts are extremely unorthodox.

 

[Braw16]

For now they are its going to change. The guy who I'm training with like I said trains people and has competed in and done well in shows. I kinda agree with you BigPaul but for now I'm going to go with it. I think at this point also I'm going to run tren a 300-400 a week instead of the mast. I run that later my bf isn't low enough yet I feel to get the full results. Any comments will help.