Beyond recovery

[RIR0]

New here but a big fan of Skip and Dante.
First time ever trying to log. Will try to be as consistent as possible but life makes it hard being 37 with a 3 year old, full time job and married.
my goal is pretty generic get as big as possible and ripped.
Stats: Male 37
220lbs
5’9
Way too many years of training and injuries under my belt.
Most of my training has consisted of DC or Blood and Guts style.
Recently recovered from a bad bout of Covid so I’m still pretty weak so strength is non existent and my stamina is bad. my appetite has been shit for 3 weeks so I’m eating what I can.
Currently 300grams of protein, 400 carbs, 20 fats
Any way down to the fun stuff the training.
Push A/Pull A/off/legs A/off/repeat with b rotation
All working sets to failure. Change exercises when I fail to add weight or reps 2 weeks in a row. I’ll take 7-14 days off completely as needed.
3second negative, 2 second squeeze on all reps
Im on day 4 now which is an off day today.

Day 1)
Push A

Strive incline press back flat, seat on 5 plate on 1,3px3,2p+25x5

Life fitness cable press seat on 5, 120x8,105x11

Hoist fly handles on 3 3rp 15 sec 125x13,4,2

Icarian delt raise 40x19,15

Chest supported db fly 10x15,5x25+swings

Laying Db ext 25x20,15

Bodymasters 220 abdominal chest on 2, 30 sec rest, 100x24,16,7,9

Day 2)
Pull A

Db pullover 100x6,90x10

Cybex normal grip pd 210x7,170x12

Rack pull 3ppsx3

Atlantis neutral close grip cable row 165x10 triple drop set

Db row 60x13(?)

Cybex preacher single arm seat on 3, 30x8,15x10

Free motion Double cable curl 45x13 triple drop set

Donkey calf 8px13,3rp

Day 3) Day off

Day 4)
Legs A

Flex fitness lying leg curl 90x6,70x10

Panata hack squat foot pad on 3rd hole toes at 3rd line 2p+25x7,2px10

Single leg hammer leg press 4px8,6

Med x leg ext seat on 5, 220x11 triple drop set

Hoist seated leg curl seat on 4, 11x5,8x10

nautilus Abductor 4px16,3x15

Seated calves
calves were still sore and inflamed so I skipped this one

Day 5) off day today. Feeling pretty beat up as I’m not used to this amount of volume but Ill build up work capacity as my body recovers and adjusts.

[RIR0]

Edit- meant to write im on day 5 right now not 4

[RIR0]

Its a big mental hurdle with strength and endurance being so low right now. Some movements I can still feel the strength there but it’s like I just don’t the power to hit another full rep if that makes sense.
im going to slowly add in cardio to hopefully help starting next week on 4 days starting at 15 minutes medium intensity adding 5 minutes every 2 weeks as recovery permits.
I actually took out a movement that was planned. It’s a flex shoulder press. I’ve got shoulder issues so I kind of knew this would be a no go. I did the first set with no weight and it simply didn’t feel right. Shoulders were murdered(in a good way) regardless so it would’ve been over kill.
Everything else felt really good and smooth movement wise. The weeks off from Covid actually helped in the way that a lot of old injuries are less aggravated.
Now it’s time to get some food in.
it’ll be 2 scoops hydrolyzed protein , 2 fat free Greek yogurts, and 2 cups of fruity pebbles.

Push B

Flat Db press 120x3,95x9

Power strength incline back on 4, seat on 3 2px6,1p+25x10

Free motion chest fly 70x5,50x10

Single arm Db lat raise leaning away 25x8,15x9

Free motion red handle delt raise arms on 11, width 7,7.5x15

Flex Dip machine 285x12,13

Nebula dip 13, Change movement hurts wrist 9

Single arm tri ext hole on 8 50lbx15,35x

Cable crunch 60x25,80x10,6

[RIR0]

not much to update. Still feeling lethargic and fatigued but workouts are feeling easier. Appetite still sucks and it’s especially hard to consume protein in any form but I’m forcing it down mostly in the form of pasteurized egg whites. It feels impossible to hit the 300gram mark so I’m getting in 225. Cals are the same. Realistically I probably don’t need 300 anyway. It’s also hard to eat fats or anything that sits on my stomach.
For transparency I am taking gear.
500test e/100trest e week
200mcg igf daily
I don’t think the gear is all that important. If training and diet are done correctly and consistently then the drugs do what they’re supposed to do as long it’s sensible.


Pull b

Red and silver Nautilus Pull over seat on 4, 150x7,130x11

Pronated lpd 180x3,150x10

Strive extreme row chest on 6, seat on 4 plate on 2 4px5,3px9

Db bench row 50x9,30x15

Human sport wide grip scap pull 20x15 triple drop set

Icarian reverse fly seat on 7, 70x8,50x13

Ez bar cable curl 140x6,120x10

Hammer curl 40x6,25x11

Hoist chest press calf press 4rp 13x9,4,3,3 1 drop set

[RIR0]

Day off today much needed. Legs are finally feeling recovered. I was worried that I’d have to take an extra day off as my adductors were killing me and my legs have felt heavy. Should be 100% tomorrow which is good because it’s going to be brutal for me atleast. Appetite isn’t still shit and all I wanna do is nap I’m dropping the anavar to see if that helps. I’ll keep taking the NAC at 1200mg for the health benefits. I no longer have the cough and breathing feels almost back to normal until I become active.
Still just getting in food that I can stomach.
So far today:
1)16oz eggwhites, 1 medium banana
2)6oz chicken breast,topped with 1/2 cup mozzarella fatfree ,1 cup mashed potatoes no butter
3)2 scoops hydrolyzed blueberry muffin protein, 2 fat free Greek yogurts
4)16 oz eggwhites,
5) 2scoops protein, 2cups Oreo cereal, 1 cup skim milk.

[RIR0]

Feeling better day to day.
Legs was brutal. I had to cut out 2 planned exercises for recovery purposes. Hack squat as 3rd exercise 5-9,10-12 and walking lunges 2x15-20 as last exercise.
Appetite feels like it’s slowly coming back.
Slept in late which was needed. So far meals today
1)16oz eggwhites, medium banana
2)8oz chicken breast and 1 cup steamed hash browns

Now to go eat 2 scoops protein, 2 fat free Greek yogurts, 2 cups fruity pebbles

Legs b

Wide leg Belt squat handle on 2nd hole from top belt on 2nd hole, 2p+25x3,2px11

Wide Leg press blue body masters pad on 2, 5ppsx9,4p+25x12

Nautilus Adductor 6px13 3rp 15 seconds

Flex hamtractor seat on 3, back pad on 5, 210x5,180x9

Arsenal Glute bridge 2ppsx5,1p+25x10

Pendulum Lying leg curl 25x16,15

Seated calf raise 1p+25lbx8 triple drop set

[Kaaha]

Hey RIR0, glad you are posting here in IM, I would look into the 300g of protein like you said, that of itself would make you pretty satiated and maybe even lethargic trying to put food down, usually when trying to recomp like you do, you can get away with a bit more carbs situated post-workout when you will need them the most, as you will be more sensitive. and if your recovery is taking longer, as it would be for me also when i take a break from the gym, getting back always takes abit more time until the ball is rolling, so maybe look into doing 4 days or even 3 day splits. keep us updated!

[RIR0]

Hey RIR0, glad you are posting here in IM, I would look into the 300g of protein like you said, that of itself would make you pretty satiated and maybe even lethargic trying to put food down, usually when trying to recomp like you do, you can get away with a bit more carbs situated post-workout when you will need them the most, as you will be more sensitive. and if your recovery is taking longer, as it would be for me also when i take a break from the gym, getting back always takes abit more time until the ball is rolling, so maybe look into doing 4 days or even 3 day splits. keep us updated!

300 is what I was normally eating before but since I got Covid protein is just hard to consume.I I dropped the var and my appetite feels almost back to normal today. I think I’m just older and can’t handle orals. My recovery is actually improving as well as my legs are feel fine today even after almost crawling out of the gym yesterday. I think it’s more a matter of just getting back to normal after being the sickest I’ve ever felt in my life. The routine works out to 4 days one week 5 days the next depending on how the days fall. I appreciate the response and you taking the time to give thoughtful advice. I’m reworking my diet as it seems like those couple weeks just completely changed what I could eat. I’m still trying to workout food choices. I’ll stick to the routine for now and work on adjusting the volume as needed. If I find that I’m not progressing I’ll definitely take it back to the 2 way split I was following previously.
I plan on keeping the log going as much and as long as life permits. I keep a pretty detailed log book even down to how I slept the night before.
Today was a day off and so far it’s been good and restful. Hanging out with my 3 year old, eating and napping.
Didn’t log food today just made sure I got 225 grams of protein. Other than that it’s been a pizza, ice cream and free day. I imagine I’ll probably have a hell of a workout tomorrow.

[RIR0]

Workout was good, brutal, but felt good. Strength is up from last push a session. Not where it was, but it’s climbing. I know fatigue is accumulative so I may change my tune in the next couple of weeks but for now I feel like I’ve found that good middle ground between beating myself into the ground and recovery. I know how to train and train damn hard so my biggest focus is on recovery. I moved my rear delt movement to the pull day tomorrow when I looked at my routine it’s supposed to go there. I’m on my way home to eat. I’ll update with today’s diet later as I’m sitting in my truck when I post these trying to get to the point where I can drive if that makes sense.
Here’s today’s push workout:

Push A

Strive incline press back flat, seat on 5 plate on 1,3px5,2px12

Life fitness cable press seat on 5, 120x11,105x12

Hoist fly handles on 3 3rp 15 sec 125x14x3rp

Icarian delt raise 50x15,40x16

Chest supported db fly 10x15,5x25+swings move to pull day

Laying Db ext 30x17,12

Bodymasters 220 abdominal chest on 2, 30 sec rest, 120x17,3rp

[RIR0]

Weights are climbing. Had to take out rack pulls. I’m very cautious with my lower back as I have a few slipped discs and pretty bad epidural lipomatosis. Any sign of discomfort or feeling off and I’ll change, remove an exercise or call it a day.
Other than that everything is going in the right direction. Haven’t stepped on the scale I’m more concerned with body composition and performance. If Im looking better and getting stronger/beating the log book then i feel it’s pretty safe to say I’m gaining muscle. Toying with the idea of putting in reverse hypers but that’ll be on leg day when I take out a hamstring exercise. I’m open for suggestions on lower back work.

Pull A

Db pullover 100x10,90x12

Cybex normal grip pd 230x6,190x11

Rack pull 3ppsx3 below knee change exercise lower back aggravated

Atlantis neutral close grip cable row 195x9 triple drop set

Db row 60x12

Db reverse fly 20x7 3rp 20sec swing hangs

Cybex preacher single arm seat on 3, 30x9,15x9

Free motion Double cable curl 45xdrop set

Donkey calf 8px16 3rp

[RIR0]

Strength and muscular endurance is coming back steadily. Was able to push harder and blow past last weeks leg A.
Making some changes to the diet and upping fats as I’ve been getting hypo at night. Adding almond butter to meals and lowering carbs so cals remain the same.

Legs A

Flex fitness lying leg curl 90x10,80x11

Panata hack squat foot pad on 3rd hole toes at 3rd line 2p+25x10,4 (change to swing squat knees are aggravated)

Single leg hammer leg press 4px9,6

Med x leg ext seat on 5, 240x10 triple drop set

Hoist seated leg curl seat on 4, 11x7,8x12

Abductor 4px20,10

Life fitness horizontal calf raise 150x20 3 rp 1 dropset

[RIR0]

Off day today. Legs are sore but they should be after yesterday. Excited to see what my push day feels like tomorrow. I could have started slower and eased into everything but my brain doesn’t work like that and I’m glad I didn’t. I just always push as hard as I can and pull back when necessary. My main focus as of now is pushing my strength up. if you’re getting stronger and pushing the food you will grow. I don’t think you’ll have a choice.
Diet today so far:
1)16 oz eggwhites 2 sour dough English muffins 2tbsp Almond butter
2) 2 scoops hydrolyzed protein 1 medium banana 2 tbsp almond butter
Next meal will be
16 oz egg whites 2tbsp almond butter.

I’m going to get things rolling a few more weeks and then I’m going to look into hiring coach for diet so I only have to think about training.

[RIR0]

Took an extra day off yesterday, I slept on my shoulder weird so it was feeling stiff and aggravated. Today felt really good, shoulders were still a little tight but nothing out of the ordinary.
Appetite is back through the roof finally so I’m gonna pound the food until Monday. Wife’s Grand parents are in town and they love to load us up on our favorite snacks so I’ll be putting those to good use post workout. So many twizzlers lol.
Any way on to the good stuff. Weights and reps are still climbing.
Changed tricep movements as the ones last week felt off and aggravated my shoulders and wrists.

Push B

Flat Db press 120x5,95x9

Power strength incline back on 4, seat on 3 2px9,1p+35x9

Free motion chest fly 70x7,50x11

Single arm Db lat raise leaning away 25x10,15x16

Free motion red handle delt raise arms on 11, width 7,7.5x13

Free motion tricep station 2 arm seated extension neutral grip 40x10,35x21

Hammer dip seat on 4 2ppsx8,1px22

Cable crunch 60x25,80x10,6 (Skipped today. Felt a strain in my abs.)

[RIR0]

Good session today though I was pretty tired after work. Removed hammer curls because my wrist is bothering me. Other than that everything is headed in the right direction.

Pull b

Red and silver Nautilus Pull over seat on 4, 170x5,140x16

Pronated lpd black handle 190x4,160x10

Strive extreme row chest on 6, seat on 4 plate on 2 4px7,3px10

Db bench row green powerlift back on 2,50x11,30x17

Human sport wide grip scap pull 30x10 triple drop set

Icarian reverse fly seat on 7, 90x7,70x14

Ez bar cable curl 140x7,120x12

Hammer curl 40x(skipped, wrist pain)

Hoist chest press calf press 4rp 13x14,3rp 1 drop set

[RIR0]

Leg day was brutal but good. Was laying on the ground between each working set. Cals lowered as of Sunday as long as strength keeps climbing I’ll keep them at 2500. I don’t have a very strenuous job with the exception of a few days here and there so other than the 1-2 hours in the gym I’m pretty sedentary.
Got a good friend that is talking about competing next year so I’m thinking about hopping on stage for the first time. I’ve toyed with it for a while and actually started prep last year and had a competition in mind before the lockdown. I’m going to talk to some coaches and figure out who I want to use. I’d like to use skip hint hint lol



Legs b

Wide leg black elite fts Belt squat 3ppsx8,2p+25x12

Wide Leg press blue body masters pad on 2, 6ppsx6,5px10

Nautilus Adductor 8px8 3rp 15 seconds

Flex hamtractor seat on 3, back pad on 5, 210x7,180x10

Arsenal Glute bridge 2ppsx9,7

Pendulum Lying leg curl 25x20,15

Seated calf raise 2ppsx15 3 rp