Ironmaglabs Gear Creme power recomp

[seabiscuit hogg]

https://imageshack.com/user/ricandy52

[seabiscuit hogg]

This is a sponsored log of Gear creme. Thanks to Prince and Ironmaglabs for this opportunity.

More info on goals later but my training shall be:
Monday: legs
Tuesday: cardio
Wednesday: chest & tris
Thursday: cardio
Friday: Back & bis

[seabiscuit hogg]

I'm 63 now and have been thru a lot(including covid). More on that tomorrow but I started with 2 pumps of gear creme today and will use dream & grow tonight. Dream and grow is my idea(cuz I like it and I'm old )

Here's my training today:
In the rack squats:
135 X9
185 X6
205 X 5
225 X5
Feet forward squats:
185 X5
205 X5
Seated leg curls:
65 X 10 G10
80 X 10
80 X 10
Leg ext:
120 X 10G10
120 X 10
120 X 10
Seated calf raises:
Reg 125 X 30 G30
Toe in 125 X 30
Toe out125 X 20 (cramped) ouch
Precore ab machine:
100X15
100X15
100X15

[seabiscuit hogg]

Just did 45 minutes on tread mill today.

My diet for this is a tkd/ckd.
Carbup a bit on the weekends and dextrose pre and during workout.

I weight about 185 starting out. Really don't wanna post my skinny/fat pic until I have an after one.

I had a bout with covid last year which I think enlarged my spleen. Couldn't even do cardio at all for awhile because of this. Besides that, I tore my pec on the right side.

Was prepping to do a power meet and try to get a national record for my age on the 181 weight.

Anyway, my current goal is hit over 300 on bench and get my body looking more like it did.

This is a recomp because I'm only going for 180 and more muscle.

[seabiscuit hogg]

Couldn't even bench the bar after tearing my pec.
Chest & back:
Precor bench seat 4:
135 X8
150 X5
165 X5
175 X4
180 X3
185 X2
Precor OHP pronated grip seat5:
105X6 G6
105 X6
105 X6
Machine flies:
85 X 10 G10
85 X 10
85 X10
V bar pushdowns:
110 X 10
120 X8
130 X6
Precor tri ext seat2:
60 X10
60 X10
Rope pushdowns:
70 X10
70 X 10
70 X10
Knee ups:
15 G15
15

[seabiscuit hogg]

I had two broken hips in the wreck(gonna have to tell about that again) I have taken deads out and put them back in a few times. Do them mostly in the rack now.
Today's training:
Rack deadlifts:
185 X5
255 X5
255 X5
Stiff leg deads:
135 X10
135 X10
Precor wide-grip pulldowns:
120 X10
120 X10
110 X10
Precor reverse grip pulldowns:
70 X10
70 X10
Facepulls:
80 X10
80 X10
80 X10
Cable lat raise:
30 X 10,10 R&L
30 X10,10
Ez curls cable:
70 X10
80 X10
Rope hammer curls: a
90 X10
90 X10
Precor preacher curls:
60 X10
60 X10
60 X10

[seabiscuit hogg]

I did 50 minutes on stationary bike yesterday for my cardio.
The AI andro was a concern for me at first because They can mess with my joints a bit. This is why I am doing two pumps. Well, that and I want this to last awhile. So far no problems. I will change heavy pushdowns for close grip bench at some point. Also will change from Machine bench to free weights. Have to do this to get my free weight bench goal.
I have some IML nor andro that I will add in later.

I used to do works sets with 315. Of course I was a lot bigger and younger

[seabiscuit hogg]

I got messed up on my prep for leg day and ended up doing one hour on treadmill today. Kinda wanted to flip legs and bench anyway so this helps really. Not skipping leg day just switching days.

[seabiscuit hogg]

Chest & back:
Precor bench seat 4:
135 X8
150 X5
165 X5
175 X5
180 X5
185 X5
Precor OHP pronated grip seat5:
105 X6 G6
105 X6
105 X6
Machine flies:
85 X 10 G10
85 X 10
85 X10
V bar push)downs:
120 X10
130 X7
140 X5
Precor tri ext seat2:
60 X10
60 X10
Rope pushdowns:
70 X10
70 X 10
70 X10
Knee ups:
15 G15
15
15

[seabiscuit hogg]

Good leg day. Will do 10 X 10 at some point.
Feet forward squats:
95 X10
115 X10
135 X10
155 X10
175 X10
185 X8
205 X6
225 X5
225 X5
225 X5

[seabiscuit hogg]

I did one hour on stationary bike yesterday. I couldn't do cardio Thursday cuz my legs were sore from all those squats.

Added in some 4-andro and epi that I had in a concoction I made in a pumpspray bottle. That ups the 4-andro the about 125 mgs and epi to 100.
Today I did back and bis:
Rack deadlifts:
185 X8
225 X6
255 X5
275 X3
305 X1
Stiff leg deads:
185 X5
185 X5
Precor wide-grip pulldowns:
120 X8 G8
120 X8
120 X6
Precor reverse grip pulldowns:
80 X10
80 X10
Facepulls:
80 X10
80 X10
80 X10
Cable lat raise:
30 X 10,10 R&L
30 X10,10
Ez curls cable:
80 X10
80 X10
Rope hammer curls:
90 X10
90 X10
Precor preacher curls:
60 X10
60 X10
60 X10

[seabiscuit hogg]

I might have to flip legs back to Monday. We'll see.
Chest & back:
Precor bench seat 4:
135 X8
155 X5
170 X5
180 X5
185 X5
185 X5
Precor OHP pronated grip seat5:
105 X6 G6
105 X6
105 X6
Machine flies:
85 X 10 G10
85 X 10
85 X10
V bar push)downs:
120 X10
130 X8
140 X6
Precor tri ext seat2:
60 X10
60 X10
Rope pushdowns:
80 X10
80 X 10
80 X10
Knee ups:
18 G18
18
18

[seabiscuit hogg]

Should say that I started IML Nor Andro at 2 caps(100 mg) on Monday.
I did an hour cardio yesterday bike and treadmill.

Here's today's leg day:

In the rack squats:
135 X10
185 X8
205 X 6
225 X5
Feet forward squats:
205 X5
205 X5
Seated leg curls:
80 X10 G10
80 X 10
80 X 10
Leg ext:
120 X10 G10
120 X 10
120 X 10
Standing calf raises:
Reg 135 X 20 G20
Toe in 135 X 20
Toe out135 X 20
Precore ab machine:
100X17 G17
100X17
100X17

[seabiscuit hogg]

I didn't get to do cardio yesterday so I did an hour on bike today.
My calves were destroyed from the standing calf raises so it was ok.

Think I'll change it to this:
Monday: back & bis
Wednesday: chest & tris
Friday: legs
Had to do something about international bench day anyway.

[seabiscuit hogg]

Monday will be back & bis from now on. Here's yesterday's workout:
Rack deadlifts:
185 X10
235 X5
255 X3 G5
255 X4
255 X3
Stiff leg deads:
185 X5
185 X5
Precor wide-grip pulldowns:
120 X 8 G8
120 X7
120 X8
Precor reverse grip pulldowns:
80 X10
80 X10
Facepulls:
80 X10
80 X10
80 X10
Cable lat raise:
30 X10,10
25 X10,10
Ez curls cable:
80 X10
80 X10
Rope hammer curls:
90 X10
90 X10
Precor preacher curls:
60 X10
60 X10
60 X10

[seabiscuit hogg]

Did an hour on bike yesterday. Chest & tris today:
Chest & back:
Precor bench seat 4:
135 X8
155 X5
170 X5
180 X5
185 X4
200 X2
Precor OHP pronated grip seat5:
105 X8 G7
105 X7
105 X8
Machine flies:
85 X 10 G10
85 X 10
85 X10
V bar pushdowns:
120 X10
130 X7
140 X5
Precor tri ext seat2:
60 X10
60 X10
Rope pushdowns:
80 X10
80 X 10
80 X10
Knee ups:
21 G21
21
21

[seabiscuit hogg]

Had to do a lot of things yesterday and didn't train. I was tied up a bit to day but did get in my hour of cardio.
Going to do 10 sets of feet forward squats for leg day tomorrow.

[seabiscuit hogg]

Feet forward squats:
115 X10
135 X10
155 X8
175 X6
185 X5
205 X5
225 X5
225 X5
225 X5
225 X5

[seabiscuit hogg]

When I tore my pec it destroyed my bench. I think it's coming along well. I couldn't even bench the bar so this is not bad.
The good thing is it tore in the muscle
and not off the bone. The muscle is coming back well. Has a weird gap but oh well.

Chest & tris:
Precor bench seat 4:
135 X8
155 X5
170 X5
185 X4
200 X2
205 X2
Precor OHP pronated grip seat5:
105 X 8 G8
105 X8
105 X8
Machine flies:
85 X 10 G10
85 X 10
85 X10
V bar pushdowns:
120 X10
130 X8
140 X6
Precor tri ext seat2:
60 X10
60 X10
Rope pushdowns:
80 X10
80 X 10
80 X10
Knee ups:
24 G24
24

[seabiscuit hogg]

Deadlifts coming along nicely. Pretty good strength stack here.
Rack deadlifts:
185 X8
235 X6
255 X 5 G5
275 X5
285 X5
Stiff leg deads:
185 X8
185 X8
Precor wide-grip pulldowns:
120 X 8 G8
120 X8
120 X8
Precor reverse grip pulldowns:
80 X9
80 X9
Facepulls:
80 X10
80 X10
80 X10
Cable lat raise:
30 X 10,10 R&L
30 X10,10
Ez curls cable:
80 X10
80 X10
Rope hammer curls:
90 X10
90 X10
Precor preacher curls:
60 X10
60 X10
60 X10