I fell off and landed hard!

[bigpoppachump2]

GSLP is a really good strength program.

I started out with it when I first started lifting and I still go back to it when I feel like I need to get my strength up or if work is busy and I can only do three days a week. Either that or Doggcrapp are my go-to three-day programs. I definitely wouldn't recommend DC for getting back into the swing of things, though.

You can adjust the target rep range to a more growth based routine instead of a strength based routine also. Add in the frequency training if possible and the results are well worth the effort. In my opinion it’s a great program. Alternating between the Greyskull and a program like Meadows Creeping Death is all you need.

I have the meadows creeping death program pdf already and I'd like to try the greyskull program as well. Once I come off of this cut I plan on running a little more aggressive program than I'm currently hitting but I just don't feel like I got enough gas in the tank for any hardcore stuff without more carbs in my diet.

 

[malfeasance]

202lb this morning on the scale. Still running trt only at 100mg per week. Still doing the silly keto diet and keeping my carbs below 20mg per day but I've been keen to bump up the protein everyday and run a little extra fats on lift days. I'm running a basic PPL split on M,W,F and it's working well for the time being so I see no need for immediate change. My lifts have steadily been going up as the fat has steadily been going down so that's all that really matters to me right now View attachment 149086View attachment 149087
View attachment 149088
And of course one of my fat ass when I started lol
View attachment 149089

That's a big difference. How much time between those shots?

 

[Test_Subject]

I have the meadows creeping death program pdf already and I'd like to try the greyskull program as well. Once I come off of this cut I plan on running a little more aggressive program than I'm currently hitting but I just don't feel like I got enough gas in the tank for any hardcore stuff without more carbs in my diet.

That’s smart. Gassing yourself out on a cut isn’t going to do you any favours. Creeping Death is a pretty intense program.

Keep it up man. You’re making great progress.

 

[bigpoppachump2]

That's a big difference. How much time between those shots?

The before pic is from a few months ago and I'd added 3lbs on to that before is acted dieting and lifting again roughly 5 or 6 weeks ago, I started back in mid May. I was telling my wife that guys at work are going to accuse me of taking steroids when they see me blow up right after I add carbs back into my diet.

 

[malfeasance]

Great result for only 5 or 6 weeks. Keep cutting! You look much better with less fat.

 

[bigpoppachump2]

Just got the bike back from the shop yesterday. I replaced the chain, 2 cables and had the linkage readjusted. I bought this bike a year ago for $300 with the rack and all and then brought it home and referenced the serial # on the specialized website and it turns out it was once a $2600 when new with all the options the original owner had put on it from the specialized custom shop. I think the guy rode it half a dozen times over the years since he'd bought it new. You'd be hard pressed to find a scratch or wear mark on the bike, it may be older tech but I'll take a once top of the line mint bike for less than 1/8 of the original cost any day.

I rode a few miles on blacktop yesterday and plan to start hitting some novice trails by my work when I get off during the week.

 

[bigpoppachump2]

I hit a major milestone this morning and broke under the 200lb mark for the first time since 2014!!!

 

[bigpoppachump2]

I also took the bike for a ride on the novice trails I spoke of earlier in this thread. I got about as far away from my truck as I could on this trail and...... FLAT TIRE! So I had a good long embarrassing 35 minute walk back to the truck while random bikers kept stopping to see if I was alright lol

I'll be traveling with a spare tube and some basic tools from now on

 

[Test_Subject]

I also took the bike for a ride on the novice trails I spoke of earlier in this thread. I got about as far away from my truck as I could on this trail and...... FLAT TIRE! So I had a good long embarrassing 35 minute walk back to the truck while random bikers kept stopping to see if I was alright lol

I'll be traveling with a spare tube and some basic tools from now on

I highly recommend Slime tube sealant. You put it into your tube and it self-seals when you remove the pokey bit from your tube.

It adds a bit of weight to your wheels but if you do long off-road rides it’s worth it.

 

[bigpoppachump2]

Today is leg day but I'll be danged if I can see a window where I'm gonna be able to fit it in today but I mean seriously how long should it take to do 4 sets of squats, some leg extensions, hamstring curls and calf raises.

I've added in more volume the past week and kicked up the amount of sets from 3 to 4 on my mains lifts like bench press and shoulder press etc.

My workouts have been very basic

Monday Push day:
(Chest)
Decline bench
Inclined dumbbells
Flys
(Tris)
Rope push downs
Dumbbell kickbacks
Close grip bench
(Shoulders)
Shoulder press
Side lateral
Reverse Flys

Wednesday Pull day:
Lat pull-down
One arms dumbbell
Seated cable rows
Hammer curls
Seated incline dumbbell curls
Barbells curls
Cable shrugs and or dumbbell shrugs

And I alternate weekly to:
Deadlifts with shrugs till failure on the last rep every other set. I substitute this over seated cable rows and I implement it first before my pull downs and I drop the usual trao exercises at the end of the workout.

Friday Legs:
Squats every other week on the bon delft weeks.
Leg extensions
Hamstring curls
Calf raises
Situps
Shrugs
Occasionally some forearm dumbbell work

And as always no shame so heres a pathetic back shot to show progress from my beginning physique. I know it's sad but it's a hell of an improvement from where I was 2 months ago and the progress has been made on a cut with no anabolic or diuretic assistance so I guess I can be proud of that

 

[Test_Subject]

Today is leg day but I'll be danged if I can see a window where I'm gonna be able to fit it in today but I mean seriously how long should it take to do 4 sets of squats, some leg extensions, hamstring curls and calf raises.

I've added in more volume the past week and kicked up the amount of sets from 3 to 4 on my mains lifts like bench press and shoulder press etc.

My workouts have been very basic

Monday Push day:
(Chest)
Decline bench
Inclined dumbbells
Flys
(Tris)
Rope push downs
Dumbbell kickbacks
Close grip bench
(Shoulders)
Shoulder press
Side lateral
Reverse Flys

Wednesday Pull day:
Lat pull-down
One arms dumbbell
Seated cable rows
Hammer curls
Seated incline dumbbell curls
Barbells curls
Cable shrugs and or dumbbell shrugs

And I alternate weekly to:
Deadlifts with shrugs till failure on the last rep every other set. I substitute this over seated cable rows and I implement it first before my pull downs and I drop the usual trao exercises at the end of the workout.

Friday Legs:
Squats every other week on the bon delft weeks.
Leg extensions
Hamstring curls
Calf raises
Situps
Shrugs
Occasionally some forearm dumbbell work

And as always no shame so heres a pathetic back shot to show progress from my beginning physique. I know it's sad but it's a hell of an improvement from where I was 2 months ago and the progress has been made on a cut with no anabolic or diuretic assistance so I guess I can be proud of that

View attachment 149928

Don’t be so hard on yourself. You’re doing work and it shows.

 

[bigpoppachump2]

Don’t be so hard on yourself. You’re doing work and it shows.

I'm just doing the trolls work for them to lighten the load so they can get back to trolling the underground and and steroid forum

 

[bigpoppachump2]

Today is leg day but I'll be danged if I can see a window where I'm gonna be able to fit it in today but I mean seriously how long should it take to do 4 sets of squats, some leg extensions, hamstring curls and calf raises.

I've added in more volume the past week and kicked up the amount of sets from 3 to 4 on my mains lifts like bench press and shoulder press etc.

My workouts have been very basic

Monday Push day:
(Chest)
Decline bench
Inclined dumbbells
Flys
(Tris)
Rope push downs
Dumbbell kickbacks
Close grip bench
(Shoulders)
Shoulder press
Side lateral
Reverse Flys

And every other week I do dumbbell front raises on top of the side raises.

Wednesday Pull day:
Lat pull-down
One arms dumbbell
Seated cable rows
Hammer curls
Seated incline dumbbell curls
Barbells curls
Cable shrugs and or dumbbell shrugs

And I alternate weekly to:
Deadlifts with shrugs till failure on the last rep every other set. I substitute this over seated cable rows and I implement it first before my pull downs and I drop the usual trap exercises at the end of the workout.

Friday Legs:
Squats every other week on the non deadlift weeks.

Had to correct some spelling errors to make sense of it lol

 

[bigpoppachump2]

That’s smart. Gassing yourself out on a cut isn’t going to do you any favours. Creeping Death is a pretty intense program.

Keep it up man. You’re making great progress.

I was sitting here between sets wondering where I go from here as far as my weekly routine is concerned and I discovered I don't have the Mountaindog Creeping Death program I have the Mountaindog The Sentinel program. What's even dumber is the fact I ran it last year and never paid any attention to the name at the top of the PDF and just assumed I had the Creeping Death program lol

 

[bigpoppachump2]

That’s smart. Gassing yourself out on a cut isn’t going to do you any favours. Creeping Death is a pretty intense program.

Keep it up man. You’re making great progress.

So yeah I forgot to add: if you know where I can grab the creeping death PDF give me a shout or PM me cause I think that's the program I wanna run when this cut fiasco is over with.

 

[Ryu82]

So yeah I forgot to add: if you know where I can grab the creeping death PDF give me a shout or PM me cause I think that's the program I wanna run when this cut fiasco is over with.

PM dropped. Diggin the log man.

 

[bigpoppachump2]

I weighed in at 198.4 Saturday morning which marks an event 30lbs lost since mid May.

Had a good workout yesterday and despite the keto diet I still got a decent pump going. Absolutely no vascularity but that'll come back when I start pumping up with carbs again. I'm so flat and depleted in my muscle volume that I'm quite sure when I add carbs back that it's gonna look like I just did a 5 week Dbol only cycle lol


It's getting hard to not hop off this diet and get back to carbing up again. I want to get down to a certain weight where I'll be able to visually see all 6 abs again which I figure is around 185ish.

Just a reminder om not on cycle and I'm not trying to pass myself off as "big". This is just a progress pic

 

[malfeasance]

Don't stop! Cut! Cut! If you have stalled, maybe a one meal large refeed, and then get back on it. Get rid of that fat.

30 pounds is great!

But get lean. Everything is better lean. When you talk about carbing up again, doing so when lean fills up the muscles for the first several days. Steroids work better when lean. Your body is primed for growth. Plus you will look better and feel better, and, at your age (no insult intended, as I am probably older) it is much healthier to be lean.

Get rid of the fat. Get down to single digits. Then go to the beach with the family. Make sure somebody takes a good picture of you and the family, all in bathing suits, standing in the sand, waves lapping at your ankles, smile and squeeze those abs . . .

 

[malfeasance]

at your age (no insult intended, as I am probably older) it is much healthier to be lean.

I just saw in the other thread that you are like 13 years younger than me.

CUT.

A lean, muscular, middle aged man is a very rare sight these days (there are lots of puffy gym rat middle aged men with protruding love handles and bellies who think they are "big" and fool themselves into thinking they are lean). Cut and be unique. You will stand out like crazy even among younger men.

Plus fat covers all that hard work.

 

[malfeasance]

Now just imagine how that shot would look if everywhere you see a hint of a shadow, there was instead a deep cut. Imagine a sharp line between the delts and the arms, and in between each head of the delt. Imagine the waist at the bottom of the picture was a few inches narrower, and a Christmas Tree was visible under the dark shadow of the bottom of the lats (when the back fat disappears, there is a hard line between the lats and the Christmas Tree).

The forearms - you could see each separate muscle that controls each finger. Each head of the triceps visible. Instead of a fold of fat and skin at the inside of the elbow you would have a visible line between the brachioradalis and the tricep.

Visible dividing lines between the bottom of the traps and the rhomboids, and so on . . . just imagine what is hiding under there.