Hi all
My first post here, although I've been lurking for months.
I thought I'd tell you my background first, then conclude with my questions.
The background:
I used to lift 3x weekly and run 10 miles the other three days (6 miles before breakfast, 4 miles before dinner) until debilitating shin splints and other connective tissue stuff got the better of me, but I'm almost recovered after two months of taking it easy. I've spent the off time putting together a less damaging program as I feel I MUST move around. I've been doing compound lifting during the past three years and I find it a hell of a lot more satisfying than running.
I now realise that we’re not designed to be natural marathon junkies and that running was stopping me growing (I don’t give damn about my age; I’m always confident and horny).
Now, I have a holiday condo in Turkey where I spend every April, August and December in the lovely 31C/88F heat. The other owners are all retired Scandinavians - semi-retired, really fit older guys with Mens Health type of bodies who have 20-30 years under their belts as cops, military, etc so there isn't the alcohol and 'caine culture of, say, some Mexican resorts. Hanging with these guys made me start running, but now I want to make and keep bulk for the rest of my days. The apartment complex has a good gym, tennis, soccer, etc and the beach is 5 mins down the hill so there's no shortage of things to do (and no excuse to start beer at 11am).
NB - the country where the condo is in has NO RESTRICTIONS OR PRESCRIPTIONS ON AAS. (And even if they did, you’d just walk in to a doc and tell him what to prescribe.)
Unrelated PS - hog hunting with a 12 gauges is anytime of the day, any month of the year - and the farmers thank you for it!!
Things you should know about me:
I am 50 years old, 170lbs, a 5ft 7" light-boned mesomorph
Before starting to run a year and a bit ago, I was 28% BF. (now 20%).
My blood pressure is 116/80 (It was 145/80 a year ago).
I work and earn my living from home.
I can take time off during the day to exercise - one hour in morning and one hour in evening.
I have a highly stressed Type A personality with a family history of heart disease, stroke and diabetes. I am always horny and sometimes aggressive.
I have had over-sized male breasts since puberty. I don't want surgery; I would rather build my upper pecs and lats to disguise them. However, I am so arrogantly confident that I go bare-chested with shorts and sandals every opportunity I get.
I prefer to exercise at home with no people, a locked door and no music (but I will go to gym five mins drive away when I have to use equipment). I have a treadmill, an elliptical, a stationary bike and a rower inside my garage.
Outside, in the yard, I have a 4ft boxing bag suspended from a proper platform. Sometimes, to let off steam, I just love to take my £10 aluminium (= $16 aluminum) eBay baseball bat to it.
For the past year, I haven't eaten any packaged or processed factory slop - eg pastries and pies, sausages, kebabs, pizza, quiche, chocolate, crisps (= chips), french fries, desserts, burgers, fried chicken, ice cream, fizzy drinks (even diet ones), fruit juice (squash is OK), anything with High Fructose Corn Syrup, anything with hydrogenated vegetable oil i.e. ALL junk food and fast food.
All in all, considering who I used to be for the past 20 years, I’m now the veritable saint in my habits!
Finally, I don't care about my weight or age.
My goals:
1. 9-10% bodyfat is a must
2. Maximum musculature is a must
3. Reasonable flexibility
4. Reasonable heart and lung capacity
With all the above in mind, this is what I'm going to do from 1st October when my shin splints and achilles tendon fully heal and all my juice bottles arrive. I reckon I’m healed right now, but welcome the rest period. When you read my program, you’ll see why.
FIRST SIX WEEKS: WHOLE BODY ROUTINE
(Jan, Feb March) and (May, June, July) and (Sept, Oct Nov)
Every morning: 15 mins each of cycling, rowing, treadmill, boxing = 60 mins total at 75% MHR
Every evening, rotate:
EITHER weights: squat, deadlift, bench press, overhead seated shoulder press, bent row, bent-arm pullover
OR: calisthenics (inc chins, pull ups and dips), abs and stretching
So that’s 21 compound weight days in first six weeks
SECOND SIX WEEKS: SPLIT ROUTINE
Every morning: 15 mins each of cycling, rowing, treadmill, boxing = 60 mins total at 75% MHR
Mon eve: LEGS: leg extension, ham curl, leg press, calf raise, squat
Tues eve: SHOULDERS: seated DB front raise, side raise, rear raise, machine overhead press, BB upright row
Weds: watch TV, go out, be social (no booze)
Thurs eve: CHEST: pec dec or DB flye, incline DB press, pressdown or V-grip pulldown, bent-arm pullover
Friday eve: BACK: lat pulldowns, bent BB or DB rows, cable row, deadlift, trap shrug
Sat eve: watch TV, go out, be social (no booze)
Sun eve: do nothing at all. Stay at home. Inspect and enjoy what I paid for / built up during my working life
The above 12 week plan is for:
(Jan, Feb, March) + (May, June, July) = (Sep, Oct, Nov)
No weights during April, August and December as I will be on vacation aboard and I want a break, go out for dinner every night and even drink some good wine.
However, I will still do morning cardio and evening calisthenics just to keep active and cope with the extra holiday food.
So, in effect, that is 3x 4-month cycles per year (inc one month break at the end of each cycle).
MASS STACK: (Jan, Feb, March) and (May, June, July) and (September, October, November) - NOT APRIL, AUG AND DEC
Weeks 1-6: 40mg Dbol
Weeks 1-10: (150 Tri-Tren) + (250 Sus) + (200 Deca) on Monday after workout shower
Weeks 1-10: (150 Tri-Tren) + (250 Sus) + (200 Deca) on Friday after workout shower
Throughout 12 weeks:
Mornings on empty stomach: (20mg Nolvadex) + (50mg Proviron) + (10mg alendronic acid) + (Vitamin D3)
Evenings, with dinner: (1g Vitamin C) + (MVM) + (Multi Vitamin B complex) + (Vitamin E) + (1.4g garlic) + (75mg aspirin) = (0.5g milk thistle) + (0.5g green tea extract) + (1g flaxseed oil) + (1g evening primrose oil) + (15mg Zinc) + (0.5g Calcium) + (0.5g Magnesium) + (one spoon cod liver oil or Omega 3 tablets) + (glucosamine)
FOOD:
8am - Wake and brush teeth
8.15am - 60 mins cardio on empty stomach wearing last night's sleeping gear
Drink one litre/liter/2 pints water with supplements and juice of half a lemon
Update training log. Shave, shower, wear nice clothes
10.00am - Meal no 1 at home
2 rye crackers, one with peanut butter and one with Marmite
Pan-fry (with min olive oil) omelette or scrambled:
2 eggs, 4 mushrooms, 1 tomato, 50g grated cheddar, spring onion, smoked salmon
One whole grapefruit
Prepare 1pm, 4pm and 9pm meals
1.00pm - Meal no 2: can be packed in plastic tubs if I'm out
EITHER:
4 fruits: mango, melon, pineapple, frozen berries, avocado, kiwi
50g nuts: almonds, cashews, pistachios, hazelnuts, Brazils, walnuts, macadamia
50g seeds: flaxseed, pumpkin, sunflower, linseed, poppy, sesame
100g pot of Greek yogurt
OR:
Blended shake (2x 30g scoops, one banana, berries. Water, not milk or I will shit my pants!)
4.00pm - Meal no 3: can be packed if I'm out
Tinned fatty fish (sardine / pilchard / salmon / tuna / mackerel)
Baked potato or basmati with peas and kidney beans chucked in at the end
2 types of fibrous vegetable (eg broccoli, carrot, peas, cauliflower, spinach)
Salad
7.00pm - Meal no 4: one or two bananas
7.30pm - EITHER weights workout OR calisthenics
Never more than 60 mins
Update weight training log immediately
8.30pm - Meal 5:
Immediately after workout, drink blended shake (2 scoops, one banana, some berries and water (not milk)
9.00pm - Meal no 6:
Fish / chicken / beef / mutton / liver - grilled in George Forman or baked.
Baked potato or basmati with peas and beans chucked in at the end
2 types of fibrous vegetable (eg broccoli, carrot, peas, cauliflower, spinach)
Salad
Supplements
12.00am Meal no 7: (only if hungry)
One rye cracker, 150g cottage cheese, shreds of smoked salmon
Once a week - Eat out. Anything I want, inc beer, pizza, curry, ice cream, KFC CheesiBitez, burger - whatever
Thanks for bearing with me.
Now here are my questions:
1. Is it the right blend of weight training, cardio, supplements and rest for a sort-of-beginner?
2. I'm not competing, I'm doing it because it makes me feel great. I lifted and did DBol and Deca in my 20's and now I NEED to pack on protective muscle mass while I still can. Or am I too old for this shit?
3. Is the training and AAS prog too harsh? Can I still recover and grow?
4. During the May, June, July session, what would happen if I swapped the D-Bol for Winnie 50 oral and also swap the Deca for Masteron 100? And also increase cardio to 90mins?
5. Will I lose my horn? I can't live without rumpy pumpy - that is one of the points of it!
6. I already have a short fuse. Will the AAS make it worse? I remember in my 20's on the sauce, hauling someone out of their car when they cut me up, but I'm a different man now.
Brutally honest replies from experienced guys please.
Thanks
My first post here, although I've been lurking for months.
I thought I'd tell you my background first, then conclude with my questions.
The background:
I used to lift 3x weekly and run 10 miles the other three days (6 miles before breakfast, 4 miles before dinner) until debilitating shin splints and other connective tissue stuff got the better of me, but I'm almost recovered after two months of taking it easy. I've spent the off time putting together a less damaging program as I feel I MUST move around. I've been doing compound lifting during the past three years and I find it a hell of a lot more satisfying than running.
I now realise that we’re not designed to be natural marathon junkies and that running was stopping me growing (I don’t give damn about my age; I’m always confident and horny).
Now, I have a holiday condo in Turkey where I spend every April, August and December in the lovely 31C/88F heat. The other owners are all retired Scandinavians - semi-retired, really fit older guys with Mens Health type of bodies who have 20-30 years under their belts as cops, military, etc so there isn't the alcohol and 'caine culture of, say, some Mexican resorts. Hanging with these guys made me start running, but now I want to make and keep bulk for the rest of my days. The apartment complex has a good gym, tennis, soccer, etc and the beach is 5 mins down the hill so there's no shortage of things to do (and no excuse to start beer at 11am).
NB - the country where the condo is in has NO RESTRICTIONS OR PRESCRIPTIONS ON AAS. (And even if they did, you’d just walk in to a doc and tell him what to prescribe.)
Unrelated PS - hog hunting with a 12 gauges is anytime of the day, any month of the year - and the farmers thank you for it!!
Things you should know about me:
I am 50 years old, 170lbs, a 5ft 7" light-boned mesomorph
Before starting to run a year and a bit ago, I was 28% BF. (now 20%).
My blood pressure is 116/80 (It was 145/80 a year ago).
I work and earn my living from home.
I can take time off during the day to exercise - one hour in morning and one hour in evening.
I have a highly stressed Type A personality with a family history of heart disease, stroke and diabetes. I am always horny and sometimes aggressive.
I have had over-sized male breasts since puberty. I don't want surgery; I would rather build my upper pecs and lats to disguise them. However, I am so arrogantly confident that I go bare-chested with shorts and sandals every opportunity I get.
I prefer to exercise at home with no people, a locked door and no music (but I will go to gym five mins drive away when I have to use equipment). I have a treadmill, an elliptical, a stationary bike and a rower inside my garage.
Outside, in the yard, I have a 4ft boxing bag suspended from a proper platform. Sometimes, to let off steam, I just love to take my £10 aluminium (= $16 aluminum) eBay baseball bat to it.
For the past year, I haven't eaten any packaged or processed factory slop - eg pastries and pies, sausages, kebabs, pizza, quiche, chocolate, crisps (= chips), french fries, desserts, burgers, fried chicken, ice cream, fizzy drinks (even diet ones), fruit juice (squash is OK), anything with High Fructose Corn Syrup, anything with hydrogenated vegetable oil i.e. ALL junk food and fast food.
All in all, considering who I used to be for the past 20 years, I’m now the veritable saint in my habits!
Finally, I don't care about my weight or age.
My goals:
1. 9-10% bodyfat is a must
2. Maximum musculature is a must
3. Reasonable flexibility
4. Reasonable heart and lung capacity
With all the above in mind, this is what I'm going to do from 1st October when my shin splints and achilles tendon fully heal and all my juice bottles arrive. I reckon I’m healed right now, but welcome the rest period. When you read my program, you’ll see why.
FIRST SIX WEEKS: WHOLE BODY ROUTINE
(Jan, Feb March) and (May, June, July) and (Sept, Oct Nov)
Every morning: 15 mins each of cycling, rowing, treadmill, boxing = 60 mins total at 75% MHR
Every evening, rotate:
EITHER weights: squat, deadlift, bench press, overhead seated shoulder press, bent row, bent-arm pullover
OR: calisthenics (inc chins, pull ups and dips), abs and stretching
So that’s 21 compound weight days in first six weeks
SECOND SIX WEEKS: SPLIT ROUTINE
Every morning: 15 mins each of cycling, rowing, treadmill, boxing = 60 mins total at 75% MHR
Mon eve: LEGS: leg extension, ham curl, leg press, calf raise, squat
Tues eve: SHOULDERS: seated DB front raise, side raise, rear raise, machine overhead press, BB upright row
Weds: watch TV, go out, be social (no booze)
Thurs eve: CHEST: pec dec or DB flye, incline DB press, pressdown or V-grip pulldown, bent-arm pullover
Friday eve: BACK: lat pulldowns, bent BB or DB rows, cable row, deadlift, trap shrug
Sat eve: watch TV, go out, be social (no booze)
Sun eve: do nothing at all. Stay at home. Inspect and enjoy what I paid for / built up during my working life
The above 12 week plan is for:
(Jan, Feb, March) + (May, June, July) = (Sep, Oct, Nov)
No weights during April, August and December as I will be on vacation aboard and I want a break, go out for dinner every night and even drink some good wine.
However, I will still do morning cardio and evening calisthenics just to keep active and cope with the extra holiday food.
So, in effect, that is 3x 4-month cycles per year (inc one month break at the end of each cycle).
MASS STACK: (Jan, Feb, March) and (May, June, July) and (September, October, November) - NOT APRIL, AUG AND DEC
Weeks 1-6: 40mg Dbol
Weeks 1-10: (150 Tri-Tren) + (250 Sus) + (200 Deca) on Monday after workout shower
Weeks 1-10: (150 Tri-Tren) + (250 Sus) + (200 Deca) on Friday after workout shower
Throughout 12 weeks:
Mornings on empty stomach: (20mg Nolvadex) + (50mg Proviron) + (10mg alendronic acid) + (Vitamin D3)
Evenings, with dinner: (1g Vitamin C) + (MVM) + (Multi Vitamin B complex) + (Vitamin E) + (1.4g garlic) + (75mg aspirin) = (0.5g milk thistle) + (0.5g green tea extract) + (1g flaxseed oil) + (1g evening primrose oil) + (15mg Zinc) + (0.5g Calcium) + (0.5g Magnesium) + (one spoon cod liver oil or Omega 3 tablets) + (glucosamine)
FOOD:
8am - Wake and brush teeth
8.15am - 60 mins cardio on empty stomach wearing last night's sleeping gear
Drink one litre/liter/2 pints water with supplements and juice of half a lemon
Update training log. Shave, shower, wear nice clothes
10.00am - Meal no 1 at home
2 rye crackers, one with peanut butter and one with Marmite
Pan-fry (with min olive oil) omelette or scrambled:
2 eggs, 4 mushrooms, 1 tomato, 50g grated cheddar, spring onion, smoked salmon
One whole grapefruit
Prepare 1pm, 4pm and 9pm meals
1.00pm - Meal no 2: can be packed in plastic tubs if I'm out
EITHER:
4 fruits: mango, melon, pineapple, frozen berries, avocado, kiwi
50g nuts: almonds, cashews, pistachios, hazelnuts, Brazils, walnuts, macadamia
50g seeds: flaxseed, pumpkin, sunflower, linseed, poppy, sesame
100g pot of Greek yogurt
OR:
Blended shake (2x 30g scoops, one banana, berries. Water, not milk or I will shit my pants!)
4.00pm - Meal no 3: can be packed if I'm out
Tinned fatty fish (sardine / pilchard / salmon / tuna / mackerel)
Baked potato or basmati with peas and kidney beans chucked in at the end
2 types of fibrous vegetable (eg broccoli, carrot, peas, cauliflower, spinach)
Salad
7.00pm - Meal no 4: one or two bananas
7.30pm - EITHER weights workout OR calisthenics
Never more than 60 mins
Update weight training log immediately
8.30pm - Meal 5:
Immediately after workout, drink blended shake (2 scoops, one banana, some berries and water (not milk)
9.00pm - Meal no 6:
Fish / chicken / beef / mutton / liver - grilled in George Forman or baked.
Baked potato or basmati with peas and beans chucked in at the end
2 types of fibrous vegetable (eg broccoli, carrot, peas, cauliflower, spinach)
Salad
Supplements
12.00am Meal no 7: (only if hungry)
One rye cracker, 150g cottage cheese, shreds of smoked salmon
Once a week - Eat out. Anything I want, inc beer, pizza, curry, ice cream, KFC CheesiBitez, burger - whatever
Thanks for bearing with me.
Now here are my questions:
1. Is it the right blend of weight training, cardio, supplements and rest for a sort-of-beginner?
2. I'm not competing, I'm doing it because it makes me feel great. I lifted and did DBol and Deca in my 20's and now I NEED to pack on protective muscle mass while I still can. Or am I too old for this shit?
3. Is the training and AAS prog too harsh? Can I still recover and grow?
4. During the May, June, July session, what would happen if I swapped the D-Bol for Winnie 50 oral and also swap the Deca for Masteron 100? And also increase cardio to 90mins?
5. Will I lose my horn? I can't live without rumpy pumpy - that is one of the points of it!
6. I already have a short fuse. Will the AAS make it worse? I remember in my 20's on the sauce, hauling someone out of their car when they cut me up, but I'm a different man now.
Brutally honest replies from experienced guys please.
Thanks
Brutal honesty please
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