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Dex

Body Transformation Time (again ugh)

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From early 2017 to March 2018 I was following a strong lift's routine with compound lifts like squat, bench, deadlift, should press etc.. Sets and reps typically at 5x5 unless I was maxing out. However, in March I shredded my shoulder and took a long hiatus from the gym. Packed on some poundage and lost some significant gains. I canceled my membership at the gym I was going to because it was a strongman gym at $85 a month and now I'm at planet fitness. I still don't have complete trust in my shoulder for heavy lifting so I'm going back to basics. For the past two weeks I've gotten back into a healthy diet (eating at a deficit) and working out 5 days a week (which I'll be kicking up to 6 starting next week). I've also been doing a bootcamp after work Tuesdays & Thursdays which is sponsored by the company. It's mostly body weight exercises and cardio. It totally kicks my ass and is an hour long.

 10/10/18

Height: 5' 11"

Weight: 231 lbs

BF %: Guessing mid 20s.

 

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Current Routine

Monday: Legs & Abs with 20 min HIIT Cardio

Tuesday: Bootcamp

Wednesday: Chest (Heavy) & Arms (Reps) with 20 min HIIT Cardio

Thursday: Bootcamp

Friday: Back (Heavy) & Shoulders (Reps) with 20 min HIIT Cardio

Saturday: Makeup or hour of moderate cardio & Abs.

Sunday: Rest

 

So far so good. We'll see what adjustments I need to make. I've been through this poo before. Luckily I'm starting in relatively okay shape this time. I don't exactly have a goal weight in mind but I do want to be able to take my shirt off again and not feel self conscious. Also I want my fuging gains back. I'll be incorporating a lot of exhaustion and drop set techniques into my routine as well for maximum hypertrophy. I figured I'd start this thread to hold myself accountable and I'll be updating it at least once a week. Please feel free to drop your own workout routines, progress, struggles, tips, dieting advice etc. Thanks for reading.

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How old are you?  When I was 25 I was 215 and pretty jacked.  Then I wrecked my shoulder at the gym too. Dropped 40 pounds in 2 months.  Been around 170-180 ever since and my shoulder still isn't right... getting older sucks. 

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9 minutes ago, toldozer said:

How old are you?  When I was 25 I was 215 and pretty jacked.  Then I wrecked my shoulder at the gym too. Dropped 40 pounds in 2 months.  Been around 170-180 ever since and my shoulder still isn't right... getting older sucks. 

27. I was fairly swole back in the winter. But that poo just turned to fat.

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Ha!

At age 38 I retired from the Navy and was still competing in triathlons: 6'6" 220lbs

Age 40 stopped competing due to knee issues, got married and adapted to civilian work life. By 42 I was at about 240, but still in good shape.

By age 55 had my gall bladder removed, significantly damaged rotator cuff and bone spurs in my feet.

At 58 I got to 285lbs and didn't have the energy to do anything. Found out my thyroid crapped out. Started a gym routine just to keep my energy up and keep from turning into a total fat, slovenly toad stool.

At 62 now, still at 285, but I'm moving all the time; arms, chest, back stronger than ever. Legs are strong as hell, but can only do low impact (bike, 'soft' treadmill, some leg extensions and leg curls- presses are out of the question. 

Need to get into bile salts to replace the work the gall bladder was supposed to do. On a thyroid med that some people swear they lost weight with, but not me. Anyway, thinking about getting into a keto diet to get in front of the thyroid thing because I'm being told that if I can't lose weight as much as I'm working out now, I may never lose it.

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Been through a few of those myself.

Did amateur boxing at 6ft 185lbs during my teenage years until 20yr when I Stopped went to culinary school / working in restaurants and ballooned my ass up to 255lbs eating & drinking everything I could.

Got down to 215lb from about 27-30yr when I had my first son then dropped down to 190lb

At 32yr dislocated my wrist and went back up to 230lb

Took a year to get back down to 190lb 20% BF

Been there since I’m 38yr now, built a home gym with dumbbells/resistance bands, bought a Peloton bike, and work out at least 1hr a day 6days a week with old gym & boxing buddys from back in the day.

I’m currently at a wall in my fitness because I like to drink Alcohol, I know it will take abstaining from that to drop some more body fat (Currently giving this SERIOUS THOUGHT) I’m getting bored just maintaining

You’re young and sound dedicated you shouldn’t have any problem, Good luck!

In fact your post is motivating I would like to make some gains myself.

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Nice! I'm a year into my fitness campaign and I've gone from 165 to 200 pounds and moved my bench max from 170 to 260. It's been a steady progression but I just hit my first real setback, tore the meniscus in my left knee running down goddamn Machu Picchu a few weeks back. Momentum is everything to me and even a week of imobility is going to set me back a fugin month.

Ice up dex

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10 hours ago, PhillyB said:

Nice! I'm a year into my fitness campaign and I've gone from 165 to 200 pounds and moved my bench max from 170 to 260. It's been a steady progression but I just hit my first real setback, tore the meniscus in my left knee running down goddamn Machu Picchu a few weeks back. Momentum is everything to me and even a week of imobility is going to set me back a fugin month.

Ice up dex

 That's how it happens, one little set back can take a year or 2 of work down in less than a month

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Kind of a messy OP, hard to tell where your goals are.

It will be hard to get your gains back eating a deficit...sounds to me you just want to tone up your body and body weight exercise are a great way to do it.

Sounds to be you were power building for a while, which isn't a real good routine for getting tone, but is for gains. Have to be really really carefule and go slow when it comes to shoulders.

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1 hour ago, Lumps said:

Kind of a messy OP, hard to tell where your goals are.

It will be hard to get your gains back eating a deficit...sounds to me you just want to tone up your body and body weight exercise are a great way to do it.

Sounds to be you were power building for a while, which isn't a real good routine for getting tone, but is for gains. Have to be really really carefule and go slow when it comes to shoulders.

As I stated in the OP I still don't have full trust in my shoulder so my goal is to just be comfortable with my body again. Standard isolation lifting and cardio. Deficit dieting to shed some poundage. I'm never going to be a skinny guy I just don't want to be fat.

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man i know going from a power lifting gym to planet fitness had to be a kick in the nuts

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6 hours ago, countryboi said:

man i know going from a power lifting gym to planet fitness had to be a kick in the nuts

Not just the equipment that's a bummer but the atmosphere... lifting is a primal thing. Sometimes daddy needs to grunt or be loud during that last rep. But not at PF. You can grab a slice of pizza on the way out tho smh.

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15 hours ago, Dex said:

 You can grab a slice of pizza on the way out tho smh.

Are you F*cking serious....:fear: 

I cut my teeth in stank hot sweaty boxing gyms. When I got back in to working out most of the boxing gyms were gone/ converted into Jiu Jitsu places, I tried Gold's Gym but the get yoked meat head mentality wasn't what I was looking for, tried Cross Fit but it was amateur hour too many people doing crazy sh*t felt like I was going to get injured. 

So i just converted a storage space in my house to what I needed. 

Been giving some thought to Jiu Jitsu though they are everywhere now it seems 

 

 

Edited by PurityControl
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I'm 50 6' 188 lbs.  I want to be able to do a set with 225 again on the bench press before I get too old.  I can do 10 reps at190 now.  Hope I don't tear a pec before it happens.

My knees are shot.  It hurts to do 40 lbs leg extensions.  I use the bike to work my quads. Hamstring curls are fine.

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1 hour ago, miko dawg said:

I'm 50 6' 188 lbs.  I want to be able to do a set with 225 again on the bench press before I get too old.  I can do 10 reps at190 now.  Hope I don't tear a pec before it happens.

My knees are shot.  It hurts to do 40 lbs leg extensions.  I use the bike to work my quads. Hamstring curls are fine.

man i'm 33 and my knees are shot. fuged up meniscus in my left knee has pretty much shelved me for the next month, though i'm hobbling in every couple days to throw up a few reps.

i can do eight reps at 205, was hoping to hit eight at 225 by the end of the year but it doesn't look like that's going to happen now dammit.

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On 10/10/2018 at 10:26 PM, PhillyB said:

Nice! I'm a year into my fitness campaign and I've gone from 165 to 200 pounds and moved my bench max from 170 to 260. It's been a steady progression but I just hit my first real setback, tore the meniscus in my left knee running down goddamn Machu Picchu a few weeks back. Momentum is everything to me and even a week of imobility is going to set me back a fugin month.

Ice up dex

That sucks, just be determined to come back after recovering. 

I've been working out religiously since early 2011. I'd do 40-60 mins 5-7 days a week and work out on vacations. I love it! However the last 2 months I've been taking it easy, working out 4-6 times a week and many of those work outs are only 25-30 mins. I'm actually enjoying the break and plan on taking it easy for a while. I can tell a difference in my body already but I'm OK with it. 

Does anyone think this is a bad idea? I'm worried my work out perspective is fuged up.

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