41 years old, 6ft not sure of current weight. Guessing 190-200. Lifted off and on since I was a teenager. Been back at it consistently for about 6 or 7 months. Mostly just trying to get stronger and put on some muscle up until now.

Just been eating at an intentional surplus the past 6 months. Ate mostly fish, chicken for protein and rice and pasta for carbs. Beef once or twice a week. I eat a lot of veggies too mostly broccoli. I eat a bowl of a bran type cereal everyday with oat milk. I eat junk food too and some kind of dessert after dinner.

Supplement with

-creatine monohydrate powder heaping 5g scoop in my 3 liter drink pitcher I go through in a day or so.

-Extend BCAA powder 7g I also add in the same pitcher with some gatorade powder.

-daily protein shake with 25-30g Optimum Nutrition whey. The double rich chocolate one is the best tasting protein I've ever had. 1 frozen banana, handful of frozen blueberries or strawberries, oat milk, usually 1/4 cup oats.

Just been doing straight sets messing around to get some progress the past months without getting hurt. I used to get back into working out and get pumped up when I got in a groove in the gym and over do it and tweak my shoulder. So I've been able to keep chipping away this time pacing it.

I want to get on a real program now like something Pavel Tsatsouline talked about on Joe Rogan. Some kind of step loading.

4 sets flat bench press. My apartment gym has an Olympic bar that I'm not sure of weight so I go with 45 lbs.
105— 8,10,8,8 slow deliberate reps

Been as high as 130lb on bench but haven't had a good feel doing reps around that weight so dropped it down this time.

Tricep rope pull-downs
37 X 12,10

Tricep rope overhead extensions down the rack inbetween those pull-downs with no rest.
25—15
15—12

Hammer curls and forearm hammer curls
20—12,10 just wanted to get some forearms in.

Shoulders side laterals
15— 10,8,10

Bent over rear delt side raises. Not even sure of correct name for this one. Maybe that's it.
25—8,8

Lat pulldowns 90— 15 or so couple sets just to get my heart rate up and get a little back in. My back has been my weakest bodypart so trying to get some in and forearms every session.

After I got home my upper body didn't feel beat enough. Thought the bench did the job. Gonna have to add 10 or 20 lbs next time.

Back, Forearms, cardio

Back Cable face pull

90 X 12
100X 8
110 X 6

Cable pull downs straight bar

90 X 8
100X 7
80 X 10

Shoulder dumbell shrugs
30 X 20
30 X 15

Bicep dumbel hammer curls
30 X 6
25 X 10
30 X 5

Mike O' Tren forearm hammer curls
25 X 9
20 X 8

Hammer curl
25 X 8

Behind back forearm rear curls dumbell
20X 20
front forearm
15 X 12

did another set of forearm hammers and pump was insane abd hurt to much on upper near elbow so had to call it. Almost sharp. Stopped hurting after exercise. Seems good now. Best pump in forearms i ever had.

Went for an early morning walk/jog down long sidewalk near my place. Some uphill, some downhill.
3/4 to a mile about 20 minutes

Need to work on cardio. Could barely run each sprint. Will be able to interval jog in future on this street sidewalk. Calves felt it in end uphill.

Gonna start adding 5 or 10 to working sets going forward every week and half or so. I'm looking to get working set rep ranges of 4 to 6.

Saturday

2 sets off heals bodyweight dips
15,12

Half pushups
2 sets X 15

Full pushup
2 sets 5,6

Sunday Chest Shoulders Tri's

Bench press
115 x 8 or 10
125 x 6
115 x 10

Triceps
Rope pull down
47 x 9
Overhead rope pulls
37 x 10
Two arm 25lb dumbell overhead ext
X 15

Shoulder
Side laterals
20 x 5
15 x 8

One set forearm curl
20lb

Pretty happy overall with raising the weight on all the exercises on atleast one work set. Wasn't feeling it during and after the bench. Wanted to do more volume on all exercisesbut called it after shoulders with left one slightly sharp aching. Cardio walking tonight.

Cut out junk food last 3 days. Added more fish, daily protein. 1 or 2 meals a day chicken and rice. Shooting for atleast 180-190 grams protien a day. Gonna start tracking that better daily.

Got a sweet outdoor walk and jog in yesterday maybe 1.25 miles or 30 min. 3 or 4 run sprints.

Today Back, Bi's, legs

Gonna take a pad and paper to keep track i guess going forward. Dont wanna take my phone and get distracted. Im always 100% intense focused in gym.

Lat cable rows
7 x 110
10 x 100
15x 90

Cable lat pull downs
100 x 6 or 7
90 x 90 90 x 9

Bar on cables upright row
40 x 12
35 x 15
Had better burn with dumbells in past. Might ditch these
Bicep
Straight bar hooked to dual cables
35 x 6
30 x 10

Hammer curls
30 x 6
25 x 8

Mike o hearn forearm hammers
20 x 12
15 x 10

Leg press machine
190 x 30
215 x 15
Took it easy as legs a little beat from running still. Sweet cardio though.

2 sets Evoken band dumbell bench on left arm. Shoulder got nice pump. Zero shoulder pain today left or right. Gonna keep up the shoulder prehab going forward. Happy with work set rep range. Need to do more heavy low rep work sets. I kinda like the cardio i get doing all the volume though. Gonna balance it.

Chest

Flat bench
Standard bar already set up think 30- 35 lbs
100 x 8
115 x 6 two 45's max set for session
105 x 10 two 25's two 10's
90 x 8

Tricep
Rope pull downs
47 lb x 7
42 x 10 or 12
Overhead rope ext
37 x 9
32 x 15
One dumbell overhead two arm tri ext
30 X 10

Shoulders
Side laterals
20's X 7
15's x 8
Shoulder dumbell press
20'sX 9

Finished with chest machine cable fly
27 X 15
32 x 10
Crazy burn in shoulders.

Used previous max weights or higher for main work sets. Hard to he exact cuz dont know the bar weights. Just gonna keep adding plates every week. Happy overall with the musle exhaustion. Shoukders are dead now. Just compared to previous shoulder day. Looks like 47 rope for tricep was same. volume was different this time. Need to add weight to one ofbthese. Think gonna add 5 to the one dumbell overhead. Dont really like to sit when workout or id do skull crusher. Think the control is actually better w one dumbell.

Back
Lat pull-down macine
90 X 12
110 x 7
110 x 6

Bent over dumbell rows
30 x 12
25 x 10

Bent over cable curl bar row
35 x 8

Bicep hammers
25's 9
Bicep forearm hammers
20 x 8

Curl bar on cables
35 x 7

Forearm curls
15 x 14
Side 15 x 20

Should have done the behind the backs too. That was the best forearm pump i ever had the other day w the volume of different movements. Gonna start peeking at this log more.

20 minute walk outdoors.

Woke up 4:30 am. Drank some BCAA energy stuff w caffeine. No food went to gym immediately.

Flat bench press
110 x 10
135 x 4
120 x 8

Shoulder side laterals
20 x 8
15 x 10

Overhead dumbell
30 x 9

Evoken band shoulder bench.
10 x 15 crazy burn

Tricep rope pressdown
52 x 9 or 10

Rope overhead tri's
27 x 14
27 x 10

Had record weights and reps on all movements. 5 or 10 higher on PRs. Maybe performance is highest after waking up like cognitive functions . Had peak sleep hrs. Or over in last day.

Leg press
210 x 35
240 x 20

Walk and sprints
Outdoor down hill sprints then uphill walk. About 20 min or a mile. Sprinting way easier to control breathing. Felt great. Think i was subconsciously trying to push it to try to get endorphin rush. Hadnt been getting one like i used to from cardio. Thought it might be the SSRI. maybe i just need longer like 50 min of cardio. Think i felt some endorphins maybe this time

Yesterday

lat forward cable rows
100 X 9
110 x 8

Leg press
190 x 20

Stair climber machine on 5 9 minutes

Getting routine bloodwork today. been fasting since last night. Not gonna do a.m. workout today . Just gonna bang out a couple sets of pushups

Lat pulldown bar
100 x 15
120 X 6
110X 5
100 X 5
Underhand
80 X 8

Dumbell bent over rows
30 X 9

Hammer curls
30 X 5
25 X 7
Forearm hammer
20 X 6

Forearm behind back
15 X 20
front x 3

Found out my weight is 224. Was 180 skinny fat last year. Planning on dropping 15 or 20. Think a lot of that is muscle cuz I can see it now but its def too much fat too. Just gonna fast one or two meals a day some days or just eat greek yogurr or straight fish one meal to cut carbs