Buckfever's Journey

Jacked up in a car accident 2 years ago. Rear ended by a truck, distracted by his cell phone, I was stopped at a light he came in full bore. Saw him coming - braced, elbows, shoulders, thoracic spine damage. Not debilitating but couldn't lift or handle any load for a year and a half. Chiropractor worked out the adhesions on the spine got good thoracic mobility. Used to lift when I was younger, back to the gym 4 months ago, to rehab, mostly upper body GVT moving up slow but steady. Legs just a 45lb vest first on the elliptical at a 40% incline for 45 minutes, then outdoors to a Sledding hill and realized I needed more. Started following a meal plan, fighting to keep weight under 200, get enough protein and not deplete.

Upper body keeps moving up pulldowns with 200lbs 10 sets 4-6 reps. Remembered the powerlifting days. Started internet searches, research, read articles by Dan Boss Green.

I'm 54 what the F am I doing?

Bought squat shoes, adipowers, still had my belt.

Found this site.

Started squating.

95X10X10

Found the groove right away, quads sore as hell.

It'll take a year.

I love squatting. Let's see what happens.

Today was chest and back.

Dumbbell Bench Press Neutral Grip

40X10
60X10
80X10X2,9,6X2,5X4,4 (65reps for 10 working sets new PR for me)

Close Grip Pulldowns

160X10
180X10
200X6,5X2,4X6
160X12

Using the neutral grip on the dumbell bench and doing more of a fly motion to emphasize the chest. Dumbells only go to 100 at this gym and I'm just pushing out having to switch to the barbell bench and needing a spot. Hands are busted up but getting better. Gave my wedding ring to my wife to store it, it was cutting through the callous. That feels a lot better.

199.6 this morning, want to stay under 200, restricting the calories a little on the off days. Modulating the carbs around the workouts for energy. Hell of a time getting enough protein. I'm really not that hungry been forcing myself to overeat to get enough protein. My wife is getting me Whey protein powder from work I'll try adding that in the morning.

You're making a positive change in your life. It doesn't matter how old or young a person is as long as they give it their all.

Give it your all.

Quote:

---

Originally Posted by Ed Eliason

You're making a positive change in your life. It doesn't matter how old or young a person is as long as they give it their all.

Give it your all.

---

Thank you!!! I will.

Second Squat session

95X10

115X10X10

Deep in the hole, focused on leg drive. Might as well work on volume since the weights are tiny.

Yes I know tiny weights, it is what it is. I'm really not worried about muscular strength, focused on technique and conditioning the structure.

Last appointment cancelled so I got out early and while I wasn't programmed for a workout, I felt I should take advantage of it. Headed home inhaled a protein coffee shake and a banana and headed to the gym. Felt like schit, real stiff, but by the second working set I felt great. WTF?

Dumbbell bench(neutral position)

80X10,10,10,9,8,7,6,6,5,4 Rep PR

Wide grip pulldown

160X10

180X8,5,6,6,5,5,4,4,4


Just some additional notes, the Dumbell Bench has been an absolute blessing in that it calls into play all the accessory muscles involved and has been fantastic in terms of rehabbing the shoulder joints. The other thing is the neutral hold has really helped with flexibility issues because the wide range of motion and has really helped me work through the scar tissue. Every workout it feels like the entire shoulder complex involved in supporting that motion is being strengthened.

Also I noticed that the supporting muscles around the thoracic spine feel a little weak. I've been focusing on a variety of pulldowns but I need to add rows into the mix.

I got a workout in with my cousin last week which took me out of sequence so I hadn't done shoulder/arms/abs for almost 2 weeks. I have to say that I regret that first workout back on a body part, but it was fine.

Seated DB overhead press

20X10
30X10
40X10
50X10 rep PR
60X1 Just tested, wasn't ready for the weight, the spine didn't like it.
50X6
40X19,14,9

DB Shrugs
60X10
80X8,8,6,6,6,6,6,5

Lateral raises
Lots of them, light weight, strict form, sides and front.

Preacher curls
New movement for me light weight lots of sets

Tricep pressdown

60X10
70X10
85X10,10,10,8,8,7,7
70X10,8,7

Didn't lose anything on the shoulders, but I have to say that I definitely lost quite a bit on the arms in 2 weeks, even though my bench and my pulldowns are getting stronger. I know what they say that you work your arms on your chest and back days, but I could tell that my arms had gotten smaller, I even told my wife that I noticed it. And while my primary long term focus is working towards strength on the main lifts, I don't want weak points and I do want a little of the bodybuilding stuff. So some lateral raises for the delts, some curls and tris for the arms, some calve raises and ab work. A little bit of accessory work to round it out.

Weighted sit ups on a Decline bench on a 1 foot riser 25 lb plate on chest.
15,10,6.

And in other news,

My son had some weights in the basement just 100lbs so I set up for conventional deadlift deficits just to feel the form, it's been a long time. It's another one of those it's like riding a bike. But it got me thinking about my weight set that I had given to my brother in law when I moved and I remembered that he had stored it at my other brother in laws home when he entered the service. I had just talked to him when he was in town during Easter and he was lifting at home in Maryland so I figured he took the weights but I figured lets just ask. Turns out he bought his own set, so my weights and my Texas power bar are still in storage waiting for me to pick them up. ;-)

Subbed! It will be fun to follow your journey.

Third Squat session, pressed for time but I wanted to work out with my son who is in town. I NEEDED MORE VOLUME!!!

Squat

95X10

135X10X5sets

135X12

Widened the stance just a little which was better balance for me to go deep and focused on dropping straight down into the bottom of the hole and driving up strong nice and tight. Personally I think the weighted ab work is essential for the squat to help keep it tight. The other thing that used to help me was T-bar rows, from the erectors, rhomboids to the traps all the way up the spine that movement really helped to keep me tight in the Squat. There's no opportunity to do that movement at my gym, I need to set that up at home.

Added Calve presses

5X20 just starting bottom of the stack very light weight just to get them stretched out. It's not a lot of work and the calves develop quick.

Excuses are like assholes, everybody has one.

This past Saturday was my niece's wedding which I wouldn't have missed for the world and my son was in town so I adjusted my schedule so that I could get a couple of workouts in with him. Which we did. All well and good, but that meant my programming on the bench got pushed to Sunday. But when I got to the Gym on Sunday I was so blown out that after 2 sets I reracked the dumbbells and got out of there. Why? Because I was too much of a pussy to just lower the weight and grind out a light day. Which is kind of funny when you think about it because my heavy days are light days. Couple good things though. I definitely got some good recovery because I had a lot of power with the warmups. And I found out that 8 days is too much recovery, I definitely lost some strength.

DB Bench
80X10,10,10,8,7,6,5,4,4,4

68 total reps for 10 sets that's 7 reps less than last time, ouch. And there were some grinders in there LOL. At least I got it in and I'm back on.

Close Grip pulldown

160X10X5sets

Widegrip pulldown
3 sets

Seated Cable Rows
2 sets




In the morning I did conditioning work on the sledding hill, 18 times up the hill with the 40lb vest. Been doing this twice a week but I want to drop it to once a week and get more time in on the Squat.

Hopefully pick up my weights tomorrow, setup for t-bar rows and deads in the basement.

Don't be to hard on yourself. Shit happens. Everything we do teaches us a lesson. Looking forward to deads tomorrow.

Picked up my weights. Consisting of a 1500lb power bar, plate rack, weights(2X45,2X35,2X25 and 2X5) and the close grip handle that I use for the T-bar rows. A little oxidation but none the worse for wear, sadly they were never used. Of course my wife threw out the milk crate I used for an anchor for the T-bar rows and I need to setup the flooring, so I need to buy a sheet of 3/4" 4X8 plywood and a 3/4"X4'X6' rubber stall mat. I need more 45s and a couple of dimes but I'll figure that out later.

One step at a time. I'm not going to lie, setting this up is a lot of fun.

Well moving right along got the plywood and the milk crate from Home Depot. Ordered 2" spring clips. Off tomorrow so after the morning workout off I go to pick up a stall mat.

Volume day, want to get the size back on the arms

DB seated OP
20X10

30X10

40X20repsX2sets, 12, 10repsX3sets, 9, 8repsX3sets

Supersets with:

DB shrugs

60X20repsX2sets

70X10

60X15,20,17,15,10,10,12repsX3sets

2 minute rest between supersets


Barbell curls

40X10

50X10

60X10,10,9,8repsX3sets,6repsX4sets

Supersetted with

Triceps pressdown

50X10

60X10

70X10,9,8,9,8repsX2sets, 7repsX2sets, 6repsX2 sets

Rest on the arms was 1 minute, I lowered the weight and focused on form I think I was breaking form before.

Good pump but they didn't quite look deformed yet so I have some work there.

Weighted Abs with a 25lb plate on an incline

3sets 12,10,8


I did make it over to the Tractor Supply and picked up a stall mat. Last night I cleaned out a section of the basement. I should be setup this afternoon, I'll post up a picture later.

Good shit....love the excitement that I feel when I read this. Keep it up

Setup for deads and T-bar rows at home.

http://img.photobucket.com/albums/v6...psnpzu4qit.jpg

http://img.photobucket.com/albums/v6...ps8hrsv68m.jpg

http://img.photobucket.com/albums/v6...psrfqkrpdb.jpg

The gym that I have a membership at really isn't setup for either movement. There is a Powerlifting gym 45 minutes away and I'll hit that every once in a while for the heavier stuff and to steal some energy, but this will let me get some efficient work on these movements.

Squats 4th session

95X10

135X10

155X7repsX5sets

95X25

Given how light the weights are I should be doing sets of 10, but my conditioning just isn't there and the last thing I want to do is get sloppy and break form. So I decided that I'll go back to how I used to do it of working up to 4-5 working sets and then drop down for a high rep set.

Calve press

10 sets 20-12reps

So I'm almost 5 months in now although I just put in the Squats so the legs are lagging and I started from point zero on the upper body. Last 3 months I've been developing a meal plan getting the protein up to 1gram/lb and have dropped 4-5lbs. I think I'm as clean as I can be on the food without impeded progress, which is my primary goal. And while I have leaned up a good bit I have to say I really don't like being this soft. I baffles me how I managed to Fn ignore it. And it'll work out on it's own as I go forward but this is really bothering me. I think I'll add a couple miles of walking a day to speed it up.

Chest and Back

DB bench Superset with CG Pulldowns

DB Bench

60X10

80X11,9 I stopped at 9 reps on the second set because I was just grinding these out. So either I've lost a bit OR I've been grinding them out all along. In either event I felt I needed to drop the weight and really start working the movement right.

60X14,10,10,10,9,8,8,8

CG Pulldown

160X10,10,10,10,8,8,7,7,6,8,6

Interestingly I had already come to the same conclusion on the pulldowns and had dropped down for volume on the previous workout.

Been too much grinding not enough working. This felt good.

Shoulders/arms/abs

DB Overhead Press - DB shrugs 2 minute rest between supersets

DB Overhead Press

20x10

30x10

40x10

50x10

60x4 PR

40X19,12,12,9,9

DB Shrugs

60X20

70X17,12,12,8

60X15,15,15,15


Barbell Curls - Tricep pressdown 1 minute rest between supersets

Curls

60X10,10,10,10,10,8,7,7,7,6

Tri Pressdown

70X10,10,10,10,10,10,10,8,8,6

Weighted Abs, Incline, 25LB plate

16/9/5

Notes:

The Squats are actuallly helping me with the the Overhead press, as the erectors are being developed, it's helping me keep the core tight on that movement.

Was off work early didn't feel great, went home had lunch, hit the gym anyway and had a great workout.

Just go!!!

You never know how a sessions going to go until you get it in. Some of my best workouts have been on days I felt like crap.

Squat 5th session

95X10

135X10

185X6X6

115X25


Calves

Life fitness Calve extension

70 X20repsX9sets, 17

Notes:
Wasn't scheduled to Squat till Friday so not fully recovered, but given the break in work yesterday and that I'm out of town this weekend I decided to push it. The conditioning continues to lag the strength increases. I need more volume but the conditioning isn't there.

I had decent calves back in the day but I ran a bunch of marathons in my 40s and they disappeared. Also they really need to be stretched out, hammies are tight too, this machine seems to really force the stretch. I'm going to give them some designated attention.

Weight is 197.4 this morning, it's drifting down slowly and I'm not going to stop it. I'm eating clean getting over 200g of protein a day, getting plenty of nutrition and for me at this point I'm just restimulating old growth so I don't really need to overeat and I don't like this being soft.
As long as I'm progressing I'll let things tighten up.

Brought my son home from Med school for the summer and we christened the dead setup in the basement. It's probably 20 years since I've deadlifted.

Deads:

135X10repsX10sets

T-bar rows

1 plate X10

2 plates X15

2 plates +25 X15

2 plates +50 X7

2 plates +25 X12,12,12

Got to start somewhere.

My son is home for 3 months, really the last summer, I'm going to work out with him every chance I get.

Just a couple quick comments. I am so glad that I only started with 135 on the Deads. Yesterday I felt like I was hit by a train. No wonder no one does Deads. Feel great today.
Secondly, the T-Bar rows do hit right in that area that I needed rhomboids, lower traps and thoracic spine. If that area need attention, I'd highly recommend that movement.

This morning was conditioning, 18 times up the sledding hill with the 40lb vest. Been 2 weeks, lost a little wind but the squats made my legs stronger so that made up for it and still got 18. 20 is the goal.

Since I missed some workouts getting my son back home, I decided to deload the upper body which I haven't done in 5 months, so this afternoon I worked on the flat bench setup. Throughout years prior to the accident I've benched with dumbbells but I need to put the flat bench back in. It's literally been over 10 years best I can figure. Getting into the setup seemed pretty good and finding the groove seemed good too. I focused on paused benches 5 sets of ten and then a burnout set of paused benches. Tiny weights. The only thing I'm not sure about is the grip width. Ring finger on the ring felt good maybe a hair narrow, I tried a finger wider at the end but by then I was too much into it to tell for feel. I'll tweak that next time

And then paused Close grip bench, thumb just on the smooth. What a great movement.

And I still like the dumbbell bench with the neutral grip for the stretch which really puts the emphasis on the chest and the good news on that is that our gym is getting new dumbbells from 5 to 110lbs, so finally 5 lb increments AND dumbbells that don't stick to your clothes.

So those three movements, but I'm not sure how I'm going to program the movements.

Then I went to Overhead press to check that for programming a push day and it just doesn't work for me. I need a separate day for Overhead press, when I'm fresh.

I definitely prefer the 4 day split 1.Chest/Pulldowns - 2.Deads/T-bar rows - 3.Shoulders/arms/abs - 4.Squats/calves. And the conditioning work on the hill.

Will start the push back up on the upper body on Sunday, that will be a solid 10 days of deload. I don't really know what the consensus is today for deloading, but 10 days for soft tissue healing seemed to work and I needed it. Here at 7-8 days things are just starting to calm down. Interesting thing about deloading it actually got worse before it got better.

Squat(6th session)

95X10

135X10

185X10,10,7,6,5,4,4,4

135X20

Calve press

110X 12,15,14,14,14,12

Notes:

Conditioning on the Squat is getting better but still sucks. I need to go heavier.

I need to be patient, I don't want to. :-)

Woke up today dreading the morning conditioning work. Wasn't recovered from the friday Squat workout and dreaded hitting that hill. Thank God for training partners who make you keep your commitments.

40lb vest 20 flights up the sledding hill and this hill is no joke:

http://img.photobucket.com/albums/v6...r/DSC01598.jpg


Embarrassment:

I think the way that you deal with embarrassment is to (eventually) face it head on. So full disclosure, it is true that the other day I was deloading and it was true that I was working on the Bench press form on paused benches. It's also true that I hadn't done flat barbell bench in over 12 years. I started with the bar and worked up to 135 and could only get 7 paused reps. I was too embarrassed to disclose it.

So with that out of the way afternoon was Bench and Pulldowns great workout, WE HAD A BLAST.

Bench supersets with pulldowns

Bench (Paused)

65X10
95X10
115X10
135X10
155X10
185X4repsX4sets
135X10

Pulldowns

100X10
120X10repsX10sets

I hadn't done Pulldowns since the 4th and the first set caused severe pain in the areas that I was experiencing tendonitis prior to the deload. So I decided to stay light at 120 and slowly rebuild, by the second working set the pain was completely gone.

DB Bench
60X12,8,8,7

CG Pulldowns

120X10,12,12,9

Notes:
I wasn't sure how to program the close grip bench and the dumbbell bench. So I decided to do the close grip bench with the triceps on the Overhead Press day. My thinking is I can't get a second Bench day in so this will at least get me under the bar twice a week. The Dumbbell bench feels like a perfect finishing exercise but we'll see because I like the Close grip bench after regular benching as well.

I had the forearm position checked in the paused position with the ring finger on the ring and it was reported as vertical. Feels a little narrow to me but the shoulders like it so I'll give it some time.

It was a great great session!!! We literally left the gym smiling.

Found a Buddy Caps Texas Power bar for a good price so I ordered it. I was pretty sure that I had a Texas Power Bar but when I picked up my weights I noticed that the sleeve was bolted. It's probably a bench bar with a 600lb test but the idea of dropping Deads with it, well I want a quality bar. I don't know that the Texas power bar is the best today, but it's a bar I have tremendous confidence in so it was a no brainer for me.

Found plate weight for a good price so ordered a couple 45s. For someone moving tiny weights presently I sure am acting ambitious.

DB overhead press standing

20X10
30X10
40X10
50X10
60X5,3,1
40X20,14,10

Bentover Lateral raises

4-5 drop sets

Lateral raises

4-5 drop sets

Preacher curl - Free weights

Excruciating pain - stopped the movement.

Preacher curl machine

5setsX10reps

Superset with

Tri pressdown with rope

50X 5setsX10reps

Barbell Curls

50 X sets of 10reps

superset with

Close grip bench(paused)

65X10

95X10

115X10

135X 10,10,8,7

Incline Abs with 25lb weight

14/9/8


Notes:

I had been trying to figure out why I developed problems in the elbow region and the free weight preacher curl was the cause. I had added this movement a few weeks ago but hadn't done it since. Once I felt the strain, I dropped the weight just put fives on the bar to evaluate the movement and what it is is that this bench puts me in a position that causes slight hyper extension of the elbows. So that movement is gone but I did move over to the machine preacher curl and that is very friendly to the elbows so I might keep that instead although I prefer free weight so we'll see. On the barbell curls I kept the weight at 50lbs because I wanted to baby the elbows as I was still feeling a little strain, just being careful. I like that I added the close grip bench to the tricep day, but I think I'd rather do it before the pressdowns because they killed my lockout. Not sure I need the bent over lat raises when I'm doing the T-bar rows. I need to tidy things up be a little more economical, get this programming down so I can start grinding it out. I'm close though.

Weight this morning was 195.4. Since I shifted the programming focus to putting in the main movements, during this transition where I'm ramping up and really not yet able to grind it out, I pulled back the intake a little. As I mentioned before for some reason now that I'm in much better shape than when I started 5.5 month ago, NOW the fact that I'm a bit soft bothers me, so I'm taking advantage of this window to lean up a little.

Really really enjoying working out with my son.

Afternoon Deads.

135X10

155X10

185X10repsX6sets

135X10

T-bar

1plate X10

1plate+25X10

2platesX10

2plates+25X10reps *3sets

Notes:
A little gassed on the deads and the fatigue carried over to the T-bar with the hardest part being keeping tight when holding the position. Need to be patient on the structural conditioning. Slow and steady wins the race.

Lots of volume nice.

Bench Paused:

95X10
135X10
185X8
195X4X4sets
135X15

Superset with

Pulldowns

100X10
120X10
140X10
160X10X4sets

DB Bench

60X15,10,7,9

Superset with

CG pulldown

160X10,5,7,7

Notes: Elbow pain almost gone. On the bench the lockout is weak. It'll catch up. Got to be careful to not move up too fast and compromise the form. Grinding is ok, cheating is not.

After lecturing my daughter on the importance of sleep as she heads into finals, I stayed up with her till 1:15 watching a movie and was really dragging for the morning conditioning session on the hill. I actually called it at 18 times up the hill but rested a bit at the top and was able to grind out 20 with the 40lb vest.

Afternoon session:

DB overhead press (standing)

20X10
30X10
40X10
50X10
60X5,4,3 A very ugly rep PR
40X20 this felt too light now for volume
45X9,8

CG Bench (Paused)

95X10
115X10
135X10
155X8,8,5,5
95X12

Superset with

Barbell curl

50X10
60X10
70X10
80X10
90X4
100X3
60X15

Triceps pressdowns(rope) 5sets

Superset with

Alternate dumbell curls 5sets

Weighted incline Abs 25lb plate

16/10/4 last set to failure

Notes: I prefer 3 days of rest after the bench day to do the overhead press day, but I'm having trouble fitting things in.
A tendon on the inside of the elbows flared up, from the pulldowns on Friday, I think it's the close grip attachment I was using which is real narrow, I'll trouble shoot that at the next pulldown workout.
Hell of a time programming the conditioning work and the deads and squats. I haven't done squats in 9 days.
For myself I think it's bad form to call PRs until I plateau on a movement, personal choice.
I was going back and forth on this but I replaced the machine preacher curls with the alternate dumbell curls, as much as anything, getting the dumbells in position for the overhead press and the DB bench is a challenge and these will help. But wherever I can I prefer free weights. Haven't done them for a while, used to be my favorite, still love that movement.


Got to get on the Squat rack!!!

5/27

They dragged me out of bed this morning. Inhaled a coffee protein shake, took one for the road, downed a banana and off to the sledding hill.

40lb vest 20 flights just under 47 minutes, no problem this time.

Afternoon:

Bench (paused)

95X10
135X10
185X9
205X4,4,3,3
185X4,5,4,3


Dumbell Bench

60X18,12,8

All superset with:

Pulldowns:

100X10
120X10
140X10
160X8
180X4 drop set 160X2
160X8,6,6,6,5,8,6,6,6,4

Notes:
Didn't do the CG pulldown to see if that is the culprit on the tendonitis on the inside elbow. Not sure, might be the Bench.

Now the weight on the Bench is finally sufficient where breaking form impedes execution. So instead of a pump set I decided to drop the weight just a little and do 4 additional working sets keeping it in the groove. That I'm doing my top sets with 205 makes me want to bash my head against the wall. Wait did I say that out loud? Take that frustration and direct it towards progress.

Programming remains a problem in terms of getting the Squats and Deads in and keeping the conditioning work on the hill. I'm going to back off on the volume and see if I can do those in succession. Next couple days, we'll see.

5/29

Squat

95X8
135X6
185X4
225X4
245X2
225X4,4,3
185X8
135X10,10

Calve Press

95X20X5sets

Notes:
2 weeks since the last Squat session is way to long. Lowered the reps and went a little heavier just to feel the weight, just need to slowly creep up and get used to it.

Yesterday's weight was 193.4, so even though that is not a primary focus, leaning up is going well.

A.M. Conditioning work 40lb vest on the hill. Drove up the hill as fast as I could. Mr. Pukie was knocking on the door after the 10th run up so I shut it down.

P.M.

Paused Bench:

138X8
185X6
205X4
225X1,2,1
185X7,6,5
135X12

Dumbbell Bench:
60X13,8,10

Superset with:

Pulldowns:
100X10
120X10
140X10
160X8,8,6,6

C.G. Pulldowns:

120X10
140X10
160X6,6,10

Notes:
Feeling weak today, I think the weight loss is starting to take it's toll, it's either not enough food, or not enough rest. But I know to just grind it out now. I decided to at least test 225 on the Bench so that was good.

I've decided not to make adjustments to the diet. For this immediate phase of the journey I've decided that the focus will be to get strong AND lean. I have no interest in getting ripped, but until I can clearly see the abs, I'm going to let the fat keep stripping off.

STRONG AND LEAN!!!

6/2

Deads:

135X8
185X6
225X4
275X3,3,3
225X10,6
185X10,6
135X25

T-bar:
1plateX20
1plate+25X20
2platesX20
2plates+25X10,10,10
2platesX17

Notes:
13 days since the last deadlift session, very hard to find the groove with this little frequency. Did touch and go high reps with 135 just to find the groove. Started feeling good midway on that last set.

6/3
A.M.
Conditioning work on the Sledding hill 40lb vest 13 times.


P.M.

DB Overhead Press (Standing)

20X10
30X10
40X10
50X10
60X7,5,5 Ugly PR
45X14,10,10

CG Bench Paused
95X10
135X10
185X3X5sets
135X13

Superset with:

Barbell curls
60X10X8sets

Tricep Pressdown Vbar

60X10,15,12,10

Superset with:

Alt Dumbell Curl:

30X10,8,8,6

Incline weighted abs with 25lb plate

17,7,7

Notes:
Fatigue from yeasterdays Deads and the T-bar rows made stability on the DB overhead press tough. 10 days since the last arm day and my arms continue to suffer for it. However, today completes the first week in which I got all the programming in. To do that I had to back off on the volume of the conditioning work but we're already building that back up. I feel like we're turning the corner here. Now to start pecking away at the work capacity on the top sets. Meal plan is still tight, got to get the fat off, maybe 6-7lbs more, still got a little time, but at some point we got to start feeding the muscles for progress.

I'm loving this Journey. I went through all the same things trying to figure things out again when I came back to the weights. I did all this in my basement (hence Cellardweller) before I started my own journey though. This was when I was just lurking here. Mark my words, in 6 months you will be a different man. You will have figured out your lifts and your body and will be making great gains in strength and size. Train as much with your kids as you can and stay up watching movies with them too LOL. It's all good for you.