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  1. #121
    In search of V-Taper ectoBgone's Avatar
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    That's one unfortunate thing about bodybuilding you can't do a lot about and it also gets to me. I can see my collagen starting to thin out in my arms and I know my skin is only going to lose more elasticity over time from here. I am supplementing with collagen protein and using moisturizer, but I don't expect it will make a noticeable difference. I still think your skin should improve over time as you maintain a leaner physique from where you started. It hasn't been that long since you first dropped all that weight so I suspect things will tighten up, just don't let the bulks get out of hand.

    It's almost bulk season, hurray! Though I have to say, I feel so good right now at this body fat it's going to be difficult to let go of it. Noting like workout pumps when everything is rippling. Enjoy what you've earned bro!
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  2. #122
    Humble Megalomaniac ElrondHubbard's Avatar
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    It does take more time for skin to tighten up as we age, but as ectoBgone pointed out, your weight loss is recent, and a bit dramatic. Once you get to a maintenance weight or start your slow bulk, the enlarged muscle mass will take care of at least some of it. And what doesn’t disappear, that can become a badge of honor, a reminder of where you were and how far you’ve come.
    I'm out, standing in my field.

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  3. #123
    Registered User tblodg15's Avatar
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    Thanks for the insight Dave and Ecto!

    Wednesday home full body session is in the books.

    About a month away from taking some official end of cut pics and then I can compare to the end of my first cut ever last year and I think the loose skin has tightened up some since then.
    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
    ~Originally posted by ironwill2008
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  4. #124
    Humble Megalomaniac ElrondHubbard's Avatar
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    You look fantastic, Troy!
    I'm out, standing in my field.

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  5. #125
    In search of V-Taper ectoBgone's Avatar
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    Hard and muscular physique. Excellent!
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  6. #126
    Registered User tblodg15's Avatar
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    Thanks guys!

    Originally Posted by tblodg15 View Post
    About a month away from taking some official end of cut pics
    I am starting to slowly ramp calories back up. I will go up a couple hundred each week which will bring me out of the deficit and into a surplus. It just makes sense to me to do it slowly instead of jumping out of the deficit all at once.
    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
    ~Originally posted by ironwill2008
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  7. #127
    Registered User Payton1221's Avatar
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    Originally Posted by ectoBgone View Post
    . . . and I know my skin is only going to lose more elasticity over time from here. I am supplementing with collagen protein and using moisturizer, but I don't expect it will make a noticeable difference.
    My legs and hands look like I'm 15 years older than I am (srs!), but my stomach and lower chest look 15 years younger. I assume it's primarily a function of what parts have received more sun than others.
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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  8. #128
    Registered User tblodg15's Avatar
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    With high school football starting this Friday in Ohio I switched my workout days from Mon-Wed-Fri -Sat to Sun-Tue-Thu-Sat. So my first workout on the new schedule was this Sunday and I had lifted on Fri and did my Sat morning elliptical and accessories the two prior days. So Sunday was my 3rd day in a row and I met all my planned reps but felt a little more tired than usual and a couple RPE's were up a little. I thought maybe the deficit might also be catching up to me but after Mon off my workout last night felt great!

    I have a son playing but we love watching HS football and even in the 6 years between my older son and now my younger son playing we have went to most home games. But now it is back to every game home and away!
    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
    ~Originally posted by ironwill2008
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  9. #129
    Humble Megalomaniac ElrondHubbard's Avatar
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    You're gonna be a busy man!
    I'm out, standing in my field.

    64 and still a newbie.
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  10. #130
    Registered User tblodg15's Avatar
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    Taking a deload this week so I completed a light workout tonight.

    I haven’t done any updates for a while, been pushing hard as I finished the cut and worked to peak for some official progress pics which I took on Sunday. I have been slowly raising calories and carbs over the last 5 weeks. I was still in a deficit but going up about 100 calories each week put me right at maintenance during the week before the pics. I think this helped me fill out while still trimming off some body fat and I am happy with how I look and very happy with how the pics turned out.

    I am eating at maintenance for the 2nd week during the deload and next week or the week after I will start a modest surplus again over the fall and winter. My bf% estimates and pictures show that I gained about 4 lbs of LBM over the last year. My goal is to see if I can gain another 2 or 3 pounds of LBM over the next year. After that gaining 1 pound per year will probably be good.

    I shared the progress pics already on the main O35 page but in case anyone didn’t see them here they are. I ended up at 164 pounds the morning of the pics which is lower than I had planned. My goal was to get to 166 but the weight was flying off the last few weeks when I increased my water intake.






    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
    ~Originally posted by ironwill2008
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  11. #131
    Registered User tblodg15's Avatar
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    Originally Posted by ElrondHubbard View Post
    You're gonna be a busy man!
    Yes busy because we go to every Friday night football game, every Saturday morning JV game, and my daughter is a middle school cheerleader so we go to the MS games also on Thursday evenings. Not to mention trying to watch the OSU college games on Saturday’s and Chicago Bears on Sunday’s. Our family loves some football!
    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
    ~Originally posted by ironwill2008
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  12. #132
    Registered User Payton1221's Avatar
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    Well done Troy!!!
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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  13. #133
    Registered User tblodg15's Avatar
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    Well it has been about a month since I took my progress pics and I have backed off some in that month. Up to the pics I went two full years without missing a single planned workout (I may have swapped days around but always got them in). Well I can no longer say that because in the last month I have missed 2 or 3 workouts LOL.

    I wasn’t feeling burnt out or anything but there are a few reasons I decided to back off a little. One is because I made improvements over the last year but they are minor at this point. I realized that I can probably give 60 or 70% of the effort and still realize 90% of the results. I am still working out hard but if I miss a day here or there I truly don’t think it will make a difference, especially in the grand scheme of just being healthy and fit.

    Another reason is that I started back up with an old hobby. I used to really be into bow hunting for deer and I stopped 10+ years ago. Well I don’t miss hunting at all but I did miss shooting my bow. In my mid 20’s I competed in mostly local and a few national archery competitions and I kind of have the bug again. Especially when I realized I can shoot in the 50+ age class LOL and so far my practice scores look like I can be very competitive in the local tournaments.

    I am not going to stop lifting by any means but this winter I plan to cut it from 4 days a week down to 3 days per week and also going to cut out most of the isolation accessories. I have always focused on the compound lifts and did a few sets of accessories so I am going to go a few months with just the compound lifts and see if I can tell a difference in the mirror. My guess is that I will at least maintain and if I don’t like it I can always add them back in.

    I did lose some strength right at the end of the cut and more so over the last month. So this winter I will still focus on getting stronger on the bench and squat and am going to follow The Bridge program by Barbell Medicine. That is if my shoulder can take it because pulling my bow hurts my shoulder a little and I think that might be part of the reason I have lost some strength in bench press because it hurts a little until the last set or two when completely warmed up.

    edit - I also meant to say that part of backing off is with nutrition as well. My diet has been spot on for the last year and I am still eating the same foods but have not tracked any macros in the last month and don't plan on it.

    Here is a pic of my new (old) hobby that I took to check form. When I first looked at the pic I though man, I look skinny in clothes LOL. But I am 166 lbs right now, up from 164 a month ago at the end of the cut so that isn't very big!
    Attached Images
    Last edited by tblodg15; 10-23-2019 at 01:46 PM.
    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
    ~Originally posted by ironwill2008
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  14. #134
    Registered User Payton1221's Avatar
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    Troy,

    I get it completely. I think you'd be surprised at what just two workouts per week with three hard sets of a push, a pull, and a leg (compound) exercise will do at maintaining your fitness. Any loss would likely be regained with a 6-8 week return to any of your past and more rigorous programs. My comments assume decent nutrition, i.e., mostly maintenance-ish calories with sufficient protein.
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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  15. #135
    Registered User tblodg15's Avatar
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    Still Plugging Away

    I mentioned a while ago that I was going to reduce my workout frequency while I spend time on another hobby (archery). I thought I would come on here and let you guys know that even though I am putting a little less emphasis on lifting I am still at it.

    I have been lifting 2 days per week for the last 2 ½ months. I have dropped the isolation lifts for bi’s, tri’s and calves but the volume for the compound lifts is the same as when I was lifting 3 or 4 days per week. I am just splitting the volume into two sessions where my sessions used to take 60 to 70 min they are now taking 90 to 100 minutes.

    I am currently in a high stress (high volume) phase of my strength programming (week 9 of 13 week block) and here is my workouts I completed this week:
    Thursday 11/28/19 heavy day
    Bench Press
    Warm-ups
    200 x 5 rpe 6.5
    200 x 5 @7
    200 x 5 @7.5
    200 x 5 @8
    200 x 5 @8
    200 x 5 @8.5

    Bent-over-Rows
    Warm-ups
    175 x 8 rpe 6.5
    175 x 8 @7
    175 x 8 @7
    175 x 8 @7
    175 x 8 @7.5
    175 x 8 @8

    Squats (Buffalo bar)
    Warm-ups
    260 x 5 rpe 6
    260 x 5 @6.5
    260 x 5 @6.5
    260 x 5 @6.5
    260 x 6 @7.5 (did 1 extra rep to hit rpe target)

    Overall session RPE - 8.5

    Notes: 6 sets across is a lot! It is only like that for a few weeks as I started with just 3 sets and then slowly ramped up and will then ramp sets back down as the weight goes up. I am shooting for an rpe of 8 on the last few sets of bench and rows but am purposely keeping the rpe a little lower on squats and also doing 1 or 2 less sets because I have found I am able to progress on squats with less volume and intensity than I can on upper body.

    My squats are the heaviest they have ever been but bench press strength is lower than it was at the end of last winter. I am making progress bringing it back up from the cut and also taking almost a month off after the cut. But shooting my bow aggravates my shoulder and that makes my bench press weaker so will see if I can increase my bench from last winter.

    Monday 12/2/19 Medium day
    Narrow-grip Bench Press
    warm-ups
    185 x 5 rpe 6
    185 x 5 @6.5
    185 x 5 @6.5
    185 x 5 @7
    185 x 5 @7.5

    Pin Squats with SSB, narrow stance, no belt
    Warm-ups
    205 x 5 rpe 6
    205 x 5 @6
    205 x 5 @6.5
    205 x 5 @6.5

    SSB Good Mornings
    135 x 12 rpe 5.5
    135 x 12 @5.5
    135 x 12 @5.5

    Chin-ups
    BW x 10 rpe 6.5
    BW x 10 @7.5
    BW x 10 @8

    Landmine Press
    45 x 10 rpe 6
    45 x 10 @6.5
    45 x 10 @7
    -superset with-
    Seated Cable Rows
    130 x 10 rpe 6
    130 x 10 @6.5
    130 x 10 @7.5

    Face Pulls
    55 x 15 rpe 7
    55 x 15 @8
    55 x 15 @8

    Overall session RPE - 8.5

    Notes: Narrow grip bench is narrower than normal bench by about 3 inches on each side so it is not a close-grip tricep exercise. Good mornings is a new exercise so starting weight is light.

    Body weight is 169 with a heaviest of 171 day after Thanksgiving. No tracking of calories/macros since end of cut and have been meeting my goal of 1.5 - 2.0 lbs gain per month (gained faster than that over Thanksgiving break but hey I am fine with that). Also no cardio sessions lately.

    Keeping with the spirit of "fitness by the numbers" I attached a graph of my weekly average weight over the last year versus my target.
    Attached Images
    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
    ~Originally posted by ironwill2008
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  16. #136
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    Glad to see that you're still at it (but I knew that you would ). The programming looks interesting. Is it somewhat linear where subsequent workouts will have greater intensity with higher RPEs? [EDIT: I just reread that you answered that in your "notes" section]

    Regarding the dropping of your isolation exercises, I'm guessing that this hasn't negatively affected your muscle mass. The volume of benching and pull-ups, IMO, is enough to adequately work your bis and tris.
    Last edited by Payton1221; 12-04-2019 at 07:05 AM.
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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  17. #137
    Registered User tblodg15's Avatar
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    Originally Posted by Payton1221 View Post
    Glad to see that you're still at it (but I knew that you would ). The programming looks interesting. Is it somewhat linear where subsequent workouts will have greater intensity with higher RPEs? [EDIT: I just reread that you answered that in your "notes" section]
    I already had this reply typed up before I saw your edit so I will post it anyways:

    The programming is following The Bridge by Barbell Medicine with some minor tweaks.  The target RPE stays at 8 from week 1 up until the last two weeks of the block where it goes to 9.  So RPE is not rising with greater intensity but the number of sets increases to add productive volume and the rep range goes down to increase intensity over the last 3 or 4 weeks.  The last 3 weeks call for singles at an RPE of 8 and those are fun and the heaviest I will ever lift because I won't ever do a true max single.

    The Bridge is meant to be an intermediate strength program after guys stall with linear progression in programs like 5-3-1.  What I found for myself was when I went to a lower RPE and more sets my progress took off after stalling for a while trying to increase weight with just 3 sets of 5.  No matter how much weight I tried to stack on the bar I could not make progress until I backed off a little and added more sets.  

    The volume for the Bridge actually calls for 7 sets of bench on their high stress days/weeks and I lowered it to 6 sets.  A lot of guys in their 50's say they can't recover from higher volumes but I have no problem with the volume I shared which ends up being about 12 hard sets per week for chest, back, and legs.  But like I said the number of sets tapers up and then back down so starts with only 6 sets per week to a peak of 12 per week and then back down to 8 per week by the end of the block.

    I do know if I was following a 5-3-1 or starting strength type of program and going to failure with only 3 sets or using a pyramid scheme with really only 1 hard set I would be spinning my wheels.  In my opinion those programs work great for a new lifter or an older lifter in their 60's and 70's who truly can't recover from more.  I don't think they work well for the rest of us who have been lifting for years (unless truly in maintenance mode).
    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
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    Registered User Payton1221's Avatar
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    Originally Posted by tblodg15 View Post
    . . . because I won't ever do a true max single.
    Agreed!!! I'll occasionally use a 1RM calculator just to compare to previous times in my life.

    Originally Posted by tblodg15 View Post
    What I found for myself was when I went to a lower RPE and more sets my progress took off
    How did you determine this? Did you compare rep maxes, e.g., today's 5RM to yesteryear's 5RM?

    How's the archery going? Has there been any positive carryover from being stronger?
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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