Sperwer's Log - Now Available for Boarding, the Geezer Express, on Platform Swole

[Sperwer]

I'm deleting most of my entries in this thread, the exception being ones necessary to provide context for other commenters' posts

[burlyman30]

Heck yeah, I'm on board! Looking forward to the ride. Feel free to pick my brain on anything. It's been many years since I was on stage, but I still remember more than I have forgotten about contest prep.

[Sperwer]

Thanks and welcome on board, Burly!

[Rulk]

Big project Sperwer! Good luck on the journey and I will onboard for this one.

[Sperwer]

Thanks. Glad to have you along.

[DELETED]

[h2s]

I am in.

[Coolazice]

Count me in.

[markam]

In for the ride!

[Sperwer]

Welcome H2S, Coolazice and Markam

[Scope75]

I'm in!!
Sounds like a fun run.

[xxiv]

this sounds like an amazing opportunity for you to shine, I'm in.

[USN HM 350Z]

in for the ride

[Sperwer]

Glad to have you

[VayneZ]

In Sperwer!

I am sure you can def be bigger. I mean, that's amazing for 70 though! But looking at your stats, and determination... you can, if you REALLY want to. And this board will back you up amazingly! We got yo back homie! :cool:

[BBG]

In on this. Sorry if I missed it, are you on trt? Your test levels were at top of the range!

[burlyman30]

Here's my benchmark:

I'm pretty sure I will come in bigger, but If I look half as good, I'll be happy - and wifey has promised to do the nurse thing. WHO-AH!

The guy showed up in great shape, for sure. How many 70 year olds have a ripped 6 pack? Any size you have beyond that is just gravy, brotha! In dieting down, you may lose some of your hard-earned size but the advantage is that even if you lose some, your leanness will give the illusion that you are actually bigger. And not to worry, the muscle that you lose in dieting will come back afterward as the calories feed hypertrophy again.

[naeydrin]

In!

[Eden]

Yea dude like burly said the leaness will make people perceive you as being bigger

[Sperwer]

My training posse at the gym

352

[burlyman30]

Dem boys got some serious abs!

[VayneZ]

Dammit Seoul! Why do you have to look so good?!?! I guess we western peepz eat too much junk.

If I had a body like your posse, I would simply STOP buying shirts. Why would I need them?! :confused:

[h2s]

Fixed the video. Hit edit on your post and you should be able to see how I handled the code. Always add the videos by using the video button when posting. In the popup, make sure you add the video url as the formatting shows.

[Sperwer]

h2s, VayneZ, Eden, naeydrin, BBG, USN HM 350Z, xiv, Scope75 - Thanks, guys!

[Sperwer]

In on this. Sorry if I missed it, are you on trt? Your test levels were at top of the range!

Yes, at the time of the blood test I had been doing 50 mg of topical test (Testogel)/day plus 5 pumps of Dermacrine. My doc - bless him - thinks we should be shooting for the numbers of a 19 year old, though - i.e., somewhere north of 1000 if I remember correctly (I don't have the lab ref chart handy), so he's told me to try a double dose for awhile. ;) My current plan is to do so through the contest in late May at least, even if an intervening blood test shows outrageously larger numbers.:rolleyes:

[VayneZ]

Sperwer, nicely detailed bro!

how long in total do you usually spend at the gym doing your typical training session routine?

[h2s]

Like the routine.

[Scope75]

Sperwer, nicely detailed bro!

how long in total do you usually spend at the gym doing your typical training session routine?
X2

Kill this Shit.

[Sperwer]

Thanks, guys.

I usually get through this in anywhere from 80-95 minutes depending on how frisky I am on any given day (sometimes longer if I'm really knackered, but never more than 2 hours).

I also roll for 12 weeks at a time, then a week (maybe 2 if recovery needs dictate) entirely off, and will take a deload week (or 2) within each 12 week cycle if the body says so (otherwise not) - generally it says yes, and I've found that, because of my age, it's best to listen; recovery can be a challenge at my age

[Sperwer]

Got my latest order from PN and tried out the agmatine and citrulline malate today in a homemade PWO brew:

Agmatine - 2 caps, washed down with
20 oz of water containing
1 serving of citrulline malate
2 Herbalife Lift-Off Tabs (a proprietary blend of L-taurine, guarana, caffeine, Panax ginseng and Ginkgo bilboa + vitamin c, thianin, riboflavin, niacin, B6, B12, biotin, pantothenic acid, sodium and potassium)

The water in Korea is now OK, but my wife remembers when it was not (she almost died from typhoid as a kid), so we drink water that has been boiled and then had roasted corn added to seep to make a kind of tea - even though she's also now a promotional spokesperson for the Seoul city water company - lol.

Anyway, regarding the effects, I quickly got nicely growing pumps that held steady through out my workout today without any of the CNS fireworks and brainstorms of the commercial NO boosters I've tried in the past. I also had a few onces of PN's Amino Infusion intra-workout. Feels like a keeper/

[Sorrow]

Good! Glad that brew seems to be working for you!

[Scope75]

Damn that's a shit to of supps a day!!!
What's that run you a month??

[Sperwer]

Damn that's a shit to of supps a day!!!
What's that run you a month??

I don't remember and would rather not calculate it again. LOL. But here's the breakfast of champions:

443

[Scope75]

You take them all at once??
I'd split them up and take most of them at night.

[Sperwer]

Yep; I take another much smaller fistfull at night for the 2 a day stuff

[burlyman30]

So glad you are still aboard the train! 12 weeks of hard core cardio and training intensity can do wonders to your physique. You are already at a good starting point. Now it's just carving and honing. Don't expect to build muscle during this time, just hold on to as much as you can. Losing some muscle is inevitable when in a dramatic caloric deficit.

[Sperwer]

Thanks Burly. At this point i need all the outside encouragement I can get, not least to cancel out the noise in my own head.


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[Sperwer]

Now T-62 - just found out the organizers have moved up the Mr Seoul contest two weeks to May 4. I should be used to this sort of thing as it happens all the time here. But I'm still pissed at having to rejig my training and ramp up the intensity. 2/day cardio starting tomorrow
555

[burlyman30]

Now T-62 - just found out the organizers have moved up the Mr Seoul contest two weeks to May 4.

Yikes. That can really mess with a competitor's plans.

Tell me about your current cardio plan. 2x/ day for how long each time? And at what intensity (heart rate?)?

Tell me about your weight training sessions, too. How many times per week and what type of set/rep system.

And last but not least, what are you eating at this point, how frequently per day and approximate calories?

[Sperwer]

Yesterday was T-61. First day of double cardio: 1 hour each AM and PM, AM fasted and including two 5 min. bouts of 30/30 intervals. ~900 kcals fried. Not bad, but then regular weight raining was relatively light: delts, traps and biceps - although coach has me doing very strict form and I'm finding whole new universes of pain. Today is leg day and will be a very different story, I suspect. :eek: Time to tighten the chin strap.

Coach keeps saying we will take first in the Masters Division. I"m not seeing what he's seeing, but I like the investment he's making represented by that "We". He may be blowing smoke at my scrotum but, hey, I like it and will take whatever extra bits of motivation I can get.