12 Week Spring Transformation

[WillyCorbet]

Stats-
47 y/o, currently 186#, 5’ 6” and 3/4.
Maybe 25 years of cumulative training experience.

Goal is to increase 10-15# of muscle mass over 8 weeks in 2 blocks then transition to max strength and power for 4-6 weeks in 2 blocks. Progressive overload of 5-10% weekly with recovery weeks every 4th week dropping load and or volume.

CHALLENGES

Traditional hypertrophy training bores the fuck outta me. 4 sets of 8-10 reps blah blah… But it works so gotta suck it up. I much prefer throwing heavy things and flipping tires around.

Eating enough. As I get older crushing huge meals is hard. I can’t stomach trash food and gas stations only sell poison. Prepping food will be the crux. Have to eat 8x a day….

Torn rotator cuff- 70% full thickness tear.
No long bicep in the right arm- unicep.
Non union avulsion fracture in big toe= a fucked up gait and a shortening of the left hamstring. Daily flexibility is essential.

PROS-
I have lots of time to train.
Globo gym is 4 mins away.
Full weight set up at home with tires, KBs, sleds, sledgehammers, sandbags and fun hard man shit.
The wife is Mexican and loves to cook.
The weather is getting warm!

AM-
30 min Yoga or similar daily.

PM
M- Upper Body-Push
T- Lower
W- Aerobic/Mobility
TH- Upper-Pull
F- Lower
S- Mobility

Test C 500, Deca 400 weekly
Maybe an oral mid cycle depending on progress.

 

[Astro95]

Following along

 

[John]

Sounds like a plan

 

[WillyCorbet]

Legs today..

Warm-Up: Light squats, forward lunges, Frankensteins, side lunges

Workout:
BB Front Squat 3x10 @140, 1x10 @150#
KB Swing 4x10 @ 70#
DB Walking Lunges 4x10 each @35#
DB Overhead Walk 2x 35# 30m
Heavy Offset Carry 4x 30m @70/65#
KB Sumo Squat 3x10 @70#
Calf Raises 4x25 @ BW
Hanging Knees to Bar 3x10 BW
Hanging Twists 2x10 BW

Pre workout: 50mg Edible, 2 cups black coffee

I don’t track macro or food intake. I eat when hungry and stop when I’m full. Forcing myself to eat more is a challenge. Work harder- eat more!

Tools of the trade. Simple. 12 weeks of Bluecollar Hardwork.

 

[cdubw44]

Following. I’m coming over to flip that tire

 

[Poppy]

Heck yeah! You have all the essentials. My friends laugh at my cinder blocks in my home gym. That heavy stuff will make you strong…er

 

[WillyCorbet]

Heck yeah! You have all the essentials. My friends laugh at my cinder blocks in my home gym. That heavy stuff will make you strong…er

Carry cinder block- carry plates.
Clean heavy sandbags- clean BBs

The science behind training is pretty fucking simple. How one chooses to go about it is personal preference in my opinion- no right or wrong. Machines are fantastic. Clean, bright, new gyms are great.

My personal preferences is steel weights, kettle bells, dirt, sweat, loud fucking music. I wanna spit and puke in the dirt, blow snot, use dirt for chalk, and generally train in a way that is not accepted in Globo gym- not wipe down my seat and wait in line.

 

[Poppy]

100% agree to each his own… I have a pretty eclectic home gym. Mix match of high end elitefts stuff and stuff made out junk… old front brake rotor… cinder blocks… home made pully system. I got a 3-4 foot dog bone shaped chunk of steel that came off the rail road tracks. Looks like some sort of linkage from a train. It weighs somewhere between 40 n 60 pounds. I do “stuff “ with that.

 

[John]

I have everything I need of my own EXCEPT a tire,which I go to gym for,and those huge ropes I work my forearms with,really need to get my own.

 

[EF9kid]

Def going to try and follow this process! Grind hard

 

[WillyCorbet]

Upper Body
AM- Sauna/Steam Stretch 60 min

PM
Warm up:
KB Fig 8w/ swing 2x10 @26#
KB Halo 2x 10 @26#
3 sets light BB incline bench up to 115#

Work Out:
Incline DB Bench 3x10@ 55# 1x10 @60#
BB Press 4x8 @120#
Landline Press 4x10 @60#
Landline Row 4x10 @60#
Close Grip Incline Bench 3x10 95#
Lat Raises 2x12 @10# plates
Front Raise 2x12 @10# plates
Chest Press 2x12 @25# plates

Food Today
1pound ground burger, half loaf sourdough bread , hummus, cheese, 2x banana, chips and salsa, salami cheese cucumber pita, sprite, 2 cups cashews, 2 cups dried cranberries…. Dinner is bbq chicken, corn, salad, bread.

Prolly eat half a pint of ice cream later….!

Did a few hours of garden work- digging and playing in the dirt.