Stats
Age 51
Weight 212
BF 21% Omron hand held taken every morning after waking up.
Sleep an average 6 hours a day. Need to do better I do monitor sleep on an Apple Watch.
BP 114/68
6-8 weeks back into lifting and exercise
Exercise Log lift 4 days a week.
I wake up at 5am to hit the gym before work.
Legs
Chest and Tris
Back and Bi’s
Shoulder and abs
10 min walking before every workout
2 times a week Hiit cardio. 30 seconds on 30 seconds rest. 15-20 min
Legs
DB goblet squat 3x8 85lbs started at 50
DB Romanian Deadlift 3x8 70lbs started at 35
DB lunges 3x6 35lbs started doing body weight
Machine leg press 3x8 290lbs. Started at 170
Calf raises 3x15
Chest and Tris
Bench 3x8 185lbs started at 135
DB incline 3x8 60lbs started at 30
DB flys 3x12 30lbs started at 15
EZ bar skull crusher 3x8 70lbs started at 30
Rope tricep push down 2x12 90lbs
Bicep back
Hexbar deadlift 3x6 245lb started at 145
DB bent over row 3x8 60lbs started at 25
Lat pulldown 3x10 130lbs started at 80
DB curls 4x8 40lbs started with 25
EZ bar curls inside grip 3x10 60lbs started 40
Shoulder and abs
DB Shoulder press 3x 8 50lbs started 25
DB lateral raises 3x10 25lbs started with 10
Cable standing rear dealt row face pull 3x12 90lbs
Plank with shoulder taps 3x15
Cable crunch 3x12 90lbs
Every workout has been better than the last and most sets I feel like I am leaving something in the tank.
Sarms Cycle
20 mg of Cardarine daily 10 in the morning 10 in the evening
10 mg of LDG4 in the morning
25 mg of Clomiphene every other day I was told this will help keep my natural levels up.
My food has not been tracked just trying to eat cleaner and less redbulls or energy drinks. I was 2-3 redbulls a day along with pop and fast food. Been almost 2 months with no redbulls. Also taking creatine in the morning. Focusing on proteins and veggies along with some fruit. I will start my documentation tomorrow.
I have been on this Sarm Cycle for 2 weeks now and before that I was on Ostarine 20 mg and Cardarine 10mg for the 2 weeks prior cause I had it from before. This is me now at 21% bf and 212lbs. And the other pic is me at 180 in 2017. I would like to add more muscle and a bit more cut. I am down like a few belt notches since I started working out but no movement on the scale. I ran gyms and did training for 12 years for a living so I know I need to document my eating better. Not worried about the scale but definitely want to see the BF% keep dropping. I appreciate all the feedback and will do my best to implement the expertise. Definitely need help with the Macros. Thank you!
Age 51
Weight 212
BF 21% Omron hand held taken every morning after waking up.
Sleep an average 6 hours a day. Need to do better I do monitor sleep on an Apple Watch.
BP 114/68
6-8 weeks back into lifting and exercise
Exercise Log lift 4 days a week.
I wake up at 5am to hit the gym before work.
Legs
Chest and Tris
Back and Bi’s
Shoulder and abs
10 min walking before every workout
2 times a week Hiit cardio. 30 seconds on 30 seconds rest. 15-20 min
Legs
DB goblet squat 3x8 85lbs started at 50
DB Romanian Deadlift 3x8 70lbs started at 35
DB lunges 3x6 35lbs started doing body weight
Machine leg press 3x8 290lbs. Started at 170
Calf raises 3x15
Chest and Tris
Bench 3x8 185lbs started at 135
DB incline 3x8 60lbs started at 30
DB flys 3x12 30lbs started at 15
EZ bar skull crusher 3x8 70lbs started at 30
Rope tricep push down 2x12 90lbs
Bicep back
Hexbar deadlift 3x6 245lb started at 145
DB bent over row 3x8 60lbs started at 25
Lat pulldown 3x10 130lbs started at 80
DB curls 4x8 40lbs started with 25
EZ bar curls inside grip 3x10 60lbs started 40
Shoulder and abs
DB Shoulder press 3x 8 50lbs started 25
DB lateral raises 3x10 25lbs started with 10
Cable standing rear dealt row face pull 3x12 90lbs
Plank with shoulder taps 3x15
Cable crunch 3x12 90lbs
Every workout has been better than the last and most sets I feel like I am leaving something in the tank.
Sarms Cycle
20 mg of Cardarine daily 10 in the morning 10 in the evening
10 mg of LDG4 in the morning
25 mg of Clomiphene every other day I was told this will help keep my natural levels up.
My food has not been tracked just trying to eat cleaner and less redbulls or energy drinks. I was 2-3 redbulls a day along with pop and fast food. Been almost 2 months with no redbulls. Also taking creatine in the morning. Focusing on proteins and veggies along with some fruit. I will start my documentation tomorrow.
I have been on this Sarm Cycle for 2 weeks now and before that I was on Ostarine 20 mg and Cardarine 10mg for the 2 weeks prior cause I had it from before. This is me now at 21% bf and 212lbs. And the other pic is me at 180 in 2017. I would like to add more muscle and a bit more cut. I am down like a few belt notches since I started working out but no movement on the scale. I ran gyms and did training for 12 years for a living so I know I need to document my eating better. Not worried about the scale but definitely want to see the BF% keep dropping. I appreciate all the feedback and will do my best to implement the expertise. Definitely need help with the Macros. Thank you!
