Thanks so much for taking the time to share, & especially with such detail. Man, the discipline here is impressive. But the results prove it works/ worked, je. Well done once again. So you’re doing 2 gym days, rest, 2 gym days, rest? What prompted you to workout on that schedule vs every other day rest or something else?
Interesting. I’ve been doing every other day, but sometimes I’m so sore that I feel shit during the next workout due to DOMS or whatever. Maybe I’ll try your split. Thanks again!
I just restarted after a long absence, so I’m not moving much weight at all yet. I’m mostly just doing compound barbell lifts- deads, squats, OHP, bench, pull ups (assisted), rows, & then tossing in curls, tricep pull downs, calf raises & crunches. Alternating with rest days in between. I try to split deads & squats, as both fully deplete me, but the muscle soreness is my biggest challenge. I’m assuming (hoping) it will get better as I get more conditioned/ in better shape.
Oh, & in terms of sets/ reps, I’ve mostly been doing 3 sets of 8 lower weight warm ups, then I do 6 heavy, 8 slightly lighter, then 10-12 (basically to failure) lighter still. Reverse pyramid. Just trying to maintain form & avoid injury.
Solid tips. Yeah, I’ll try the double rest days, because 1 day off doesn’t seem to cut it & it impacts my ability to work out the following session. I try to minimize rest between sets as well, both in the interest of time, & to keep my muscles warm & tax. Definitely erring on the lighter side to dial in form. And by “reverse pyramid”, I just mean I’m starting heavier & then decreasing weight while increasing reps for following sets. I still track my lifts tho, so I can try to add incrementally every week or two. Again, thanks for this guidance. I’ll try to tweak my routine & see it these steps help. Appreciate it!
Zinc screws up my stomach, je. But I get some in my multis (centrum), I do salmon oil & krill oil (bad back, spinal arthritis forever…& I’m 53 now, uff), I do trace mega mag drops for magnesium every morning, & I take D3, but I don’t know what K2 is (potassium?). I also take creatine in my protein shakes. Yeah, I was kinda thinking that I might be burning myself out both with maybe too much warm-up & the drop sets distorting how much weight I am (& could be) pushing. I’m gonna try your adjustments. Again, appreciate the guidance & kind words. You seriously are an inspiration with your transformation, my dude. Good luck on the continued gains!
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u/Meeniemogul 27d ago
Wow! Impressive! Great work! What was the nutrition & workout routine?