Starting Over with Nova

[jplahm]

Starting over?Another log?I had to make so many changes..But first my explanation of what happened..Around 12 weeks ago I decided to see what I could do with my physique and I got with someone and we worked together to devise a plan of attack to work around my job in remodeling..Things were going great and about 6 weeks in I got my very first in the gym injury.I pulled my hamstring doing deads.I have been training since 1987 and never been hurt in the gym while training.So it has been 6 or 7 weeks ago and I am ready again..I have been training the whole time but back off the intensity till my leg got better.I have been back training legs for 3 weeks now.i will be back in here tomorrow with some details and pics.

 

[Jph30]

Brotha @jplahm , glad to see you logging again..!! I'll be following you on this journey. Best of luck my friend..!!

 

[jplahm]

Thanks for dropping in,I appreciate it.

 

[jplahm]

Bare with me..we are slammed at work and of course short handed.I will try and be as detailed as possible..
Still doing push,pull legs,but training much harder and doing it with some better structure..Train 3 days a week and cardio is 3 days a week post workout.
Sat..push
I do several warm up sets per exercise unless it isn't needed,but always at least one or two warm ups.(bigger lifts 3 or 4 warm ups).
But I do one top set and one back off set.
Incline bb.
2 sets
Low incline db flyes.
2 sets
Smith shoulder press.
2 sets
Db sd laterals.
2 sets
Tricep ext machine.
2 sets.
Rope pushdowns
2 sets.
Machine crunch.
2 sets.
Cardio.
20 min

 

[jplahm]

Top set is normally 10-12 and the back off set is between 15-20

 

[jplahm]

Pull day on Sunday.
Straight arm pushdowns,(pull over)
2 sets.
Assisted chins.
2 sets.
Rack pulls.
2 sets.
Cybex Row machine.
2 sets.
Tbar rows.
2 sets.
Wg pulldowns.
2 sets..
One top set and one back off set..
Leg raises.
2:sets.
Cardio.
20 min

 

[jplahm]

Starting this journey...
I am weighing 259 in the am.Right now just doing 250 mg test cyp..Which is great so far..Feel great daily and of course I am getting older and with everything going on around us I don't plan on doing any big blasts.Although I hope make smart changes to get my physique back right..

 

[jplahm]

Eating 4 times a right,after the holiday I will get that back right..
I was doing 5 clean meals a day with a cheat every weekend.

 

[jplahm]

Here's legs from Thursday.
Seated leg curl.
2 sets.
Vsquats.
2 sets.
Bulgarian split squats.
2 sets.
Leg Press.
2 sets.
Leg ext.
2 sets.
Lying leg curl
2 sets..
Again lots of warm ups and 1 top set and one back off sets.. top set around 10-12 and back off set 15-20..

 

[jplahm]

I will be preparing some meals today for the week..But going to the families house for a cook out..On a side note I haven't had a beer in about 19 weeks..Plenty of good bbq getting smashed today.
Happy 4th everyone.

 

[jplahm]

My push day..
Incline bb
2 sets.
Incline flyes.
2 sets.
Shoulder press on Smith.
2 sets
Seated db laterals.
2 sets
Machine tricep ext
2 sets
Dips.
1 set.
Rope pushdowns.
2 sets.
Machine crunch.
2 sets.
Cardio
20 min

 

[jplahm]

Pull day..
Straight arm pushdowns.
2 sets.
Reverse machine flyes.
2 sets.
Assisted chins.
2 sets.
Smith Rdls.
3 sets
Cybex machine rows
2 sets.
Seated row
2 sets.
Cg pull downs
2 sets.
Machine preacher.
2 sets.
Machine crunch.
2 sets.
Cardio
20 min

 

[jplahm]

2 weeks in..
I weighed 256 this am fasted..
250 a week test cyp..Nova brand..
Work is wide open..We have had a few guys quit and a couple just disappear.Working with a small crew and busy as ever..It's been in the 90's here some days,sweating through my shirts and jeans.Remodeling and building decks has been kicking our butts.
Appetite has been down and I have only been training Thursday,Sat and Sunday..plus 20 min of cardio post workout.
Strength is holding(still hitting 315 on for reps on Incline bb), but after my injury I have been being careful.But I feel great on Nova's test even just 1 ml a week..One more weeks am going to add a little Tridex..

 

[Push50]

Late to the show but following

 

[jplahm]

Late to the show but following

Thank you...Been slammed with work but got pics coming and work to do.

 

[jplahm]

Busy week but got my training in..
Weight is 258 this am,so up a couple pounds.
Lots of lifting and carrying at work,I feel like it may help my physique.We work pretty hard most days,lots of sweating.
Strength is decent,but this is a area I have to be careful in..
Leg day from Thurs..
Lying leg curl.
2 sets.
Seated leg curl.
3 sets.
Adductor.
2 sets.
Abductor.
2 sets.
Leg extension.
2 sets.
Leg press.
3 sets.
Vsquat..
2 sets.
Cardio.
20 min

 

[jplahm]

Push day yesterday.
Incline bb.
2 sets.
Incline db flyes.
2 sets
Smith shoulder press.
2 sets
Seated db laterals.
2 sets.
Tricep ext machine.
2 sets.
Rope pushdowns.
2 sets.
Cardio.
20 min.
Most sets are a top set and a back off set..In a higher rep range.
No beer at all for 22 weeks.

 

[jplahm]

 

[jplahm]

Legs from Thurs..
Lying leg curl..
2 sets.
Seated leg curl..
3 sets
Leg extension.
3 sets.
Abductor.
2 sets.
Adductor.
2 sets.
Leg press.
2 sets.
V squat.
2 sets.
Cardio..
20 min

 

[jplahm]