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spideysteve
New member
Hi all … hope I posted this in the right forum. I’m a noob here but I’ve been reading for a bit now (here and on other sites) and I’m glad I’ve found this place with the whole pile of info that is available. What an awesome site. Ok here’s my story:
34 yrs old
5’7”
165 lbs
15% bf
Trained hard from age 17-20. Quit working out completely for a variety of ridiculous excuses (not reasons). Got back into weight training when I was 26 and worked my butt off with diet and training. When I had been training for 2 years solid, I was 155 lbs with 6.5% bf. Not bad, but genetics really aren’t my friend unfortunately. I got the short end of the stick in the genetics department, since my brother is 6’0” 205 lbs with 10% bf, the bugger.
And then 2 injuries when I was 28 stopped me completely from going into the gym. First, I tore my rotator cuff doing a lat pulldown improperly. My fault, just not paying attention. I got some physio done on it and it seemed to be getting back into shape. About 3 months after that I broke my ankle in 2 places (fractures on 2 different bones) which messed me up completely. After my cast came off and nearly 18 months of physio later, I still wasn’t able to lift like I had prior to the injury since the ankle throbbed with even small amounts of weight added to nearly any exercise. I got quite discouraged and basically turned into a lump with very little physical activity.
Work keeps me relatively active now but my diet also suffered for around 4 years along with my decline in general physical fitness. About a year ago I decided I needed to get back into weight training and doing some cardio because I looked and felt terrible. My ankle bothers me very little now. I was told by the doctor that I had suffered quite a lot of tendon/ligament damage when I broke it. I’ve kept up with different light exercises that the physiotherapist showed me as well as some acupuncture on it once in a while.
So I got back into the cardio (treadmill once in a while and elliptical mostly) and then slowly into the weights. For the first 6 months it was hard to get my diet back on track, but I’ve done rather nicely even though my work schedule makes it difficult.
So here’s a typical routine for me:
5 am … 1 egg white + 1 whole egg, scrambled, 1 cup granola, 1 banana, a few strawberries, ½ cup skim milk
9.30 am … 1 chicken breast (or turkey breast fillet), 1 potato (or ½ cup rice), a few veggies (carrots, celery sticks, etc)
Noon … ½ sandwich (multi-grain bread, turkey, 1 tbsp low fat mayo, 1 tbsp mustard, 1 slice tomato), a few veggies, 1 apple
3 pm … repeat 9.30 am
6.30 pm … work-out
7.30 pm … protein shake with ½ cup skim milk, a few berries added in, 1 scoop creatine mixed in water
Supplements/other: 1000 mg vit C, twice daily
400 iu vit E, twice daily
100 mg Quercetin, twice daily (mild allergy relief)
1 oz Goji juice, twice daily
1 tsp liquid B complex, taken in the am with food
1/2 gallon water (approx) throughout the day
My workout schedule is messed up because of my work schedule. I work 10 days on, 4 days off, 10 hour days (13 hours total from the time I leave the house to the time I get back).
In a two week period, I do weights on days 1-9. I split up my routine so that each group gets worked every 3rd day. Days 10 and 11 are total off days because of travel, day 12 and 13 are cardio days, day 14 is travel again. This is about the best I have been able to come up with on my screwed up work schedule. Typically I travel on Monday, work from Tuesday to the following Thursday, travel home after shift Thursday, then have Friday, Saturday, Sunday off. Monday is still considered a day off even though I have to travel, thereby making up the 10 on, 4 off schedule.
So now some questions:
1) Is there anything that I could/should change that you can see?
2) Along with the info I’ve read on various sites on the net, I’ve read Anabolic Gameplan by Dino Strong. Are there any other books/info on AAS that you would recommend?
3) I’ve read and heard that deca helps repair tendons/ligaments. Any personal experiences with that, positive or negative?
4) Any other opinion related to my info?
I have never done any AAS. And if/when I do, I want to be very well informed. So I’m more than happy to keep reading and gathering info for as long as I need to before I decide on it. Thanks to everyone in advance for your replies.
34 yrs old
5’7”
165 lbs
15% bf
Trained hard from age 17-20. Quit working out completely for a variety of ridiculous excuses (not reasons). Got back into weight training when I was 26 and worked my butt off with diet and training. When I had been training for 2 years solid, I was 155 lbs with 6.5% bf. Not bad, but genetics really aren’t my friend unfortunately. I got the short end of the stick in the genetics department, since my brother is 6’0” 205 lbs with 10% bf, the bugger.
And then 2 injuries when I was 28 stopped me completely from going into the gym. First, I tore my rotator cuff doing a lat pulldown improperly. My fault, just not paying attention. I got some physio done on it and it seemed to be getting back into shape. About 3 months after that I broke my ankle in 2 places (fractures on 2 different bones) which messed me up completely. After my cast came off and nearly 18 months of physio later, I still wasn’t able to lift like I had prior to the injury since the ankle throbbed with even small amounts of weight added to nearly any exercise. I got quite discouraged and basically turned into a lump with very little physical activity.
Work keeps me relatively active now but my diet also suffered for around 4 years along with my decline in general physical fitness. About a year ago I decided I needed to get back into weight training and doing some cardio because I looked and felt terrible. My ankle bothers me very little now. I was told by the doctor that I had suffered quite a lot of tendon/ligament damage when I broke it. I’ve kept up with different light exercises that the physiotherapist showed me as well as some acupuncture on it once in a while.
So I got back into the cardio (treadmill once in a while and elliptical mostly) and then slowly into the weights. For the first 6 months it was hard to get my diet back on track, but I’ve done rather nicely even though my work schedule makes it difficult.
So here’s a typical routine for me:
5 am … 1 egg white + 1 whole egg, scrambled, 1 cup granola, 1 banana, a few strawberries, ½ cup skim milk
9.30 am … 1 chicken breast (or turkey breast fillet), 1 potato (or ½ cup rice), a few veggies (carrots, celery sticks, etc)
Noon … ½ sandwich (multi-grain bread, turkey, 1 tbsp low fat mayo, 1 tbsp mustard, 1 slice tomato), a few veggies, 1 apple
3 pm … repeat 9.30 am
6.30 pm … work-out
7.30 pm … protein shake with ½ cup skim milk, a few berries added in, 1 scoop creatine mixed in water
Supplements/other: 1000 mg vit C, twice daily
400 iu vit E, twice daily
100 mg Quercetin, twice daily (mild allergy relief)
1 oz Goji juice, twice daily
1 tsp liquid B complex, taken in the am with food
1/2 gallon water (approx) throughout the day
My workout schedule is messed up because of my work schedule. I work 10 days on, 4 days off, 10 hour days (13 hours total from the time I leave the house to the time I get back).
In a two week period, I do weights on days 1-9. I split up my routine so that each group gets worked every 3rd day. Days 10 and 11 are total off days because of travel, day 12 and 13 are cardio days, day 14 is travel again. This is about the best I have been able to come up with on my screwed up work schedule. Typically I travel on Monday, work from Tuesday to the following Thursday, travel home after shift Thursday, then have Friday, Saturday, Sunday off. Monday is still considered a day off even though I have to travel, thereby making up the 10 on, 4 off schedule.
So now some questions:
1) Is there anything that I could/should change that you can see?
2) Along with the info I’ve read on various sites on the net, I’ve read Anabolic Gameplan by Dino Strong. Are there any other books/info on AAS that you would recommend?
3) I’ve read and heard that deca helps repair tendons/ligaments. Any personal experiences with that, positive or negative?
4) Any other opinion related to my info?
I have never done any AAS. And if/when I do, I want to be very well informed. So I’m more than happy to keep reading and gathering info for as long as I need to before I decide on it. Thanks to everyone in advance for your replies.
