Duality

Hey guys, I wonder if a few will recognize my name, but here I am again. Back after years of inactivity. Stopped posting at 180 pounds, ~10% BF. Two kids, quitted smoking, married and a depression I am here. 55 pounds more than I left of four years ago. Getting back in it. Let's do it fam.

Hey, if you need help fixing yourself an attainable goal, shoot me a PM, I'll gladly help you find a milestone you'll want and can meet

Bonjour! I'm back from a way too long break from NF, but I'm back also!

DOMS mean somethings working When ever I go back to the gym after a 2 month+ break, I go 50% weight the first week or two. It helps.

Need to feed the gainz.

2016-05-19 Breakfast 2*Omega caps Multi vitamin Purple K Glucosamine cap 1 black coffee Breakfast shake, 1 scoop veggy protein 16g protein per scoop), 1/2 scoop Muscle Pharm Combat cookies and cream, 1.5 cup milk Snack 1 Apple Lunch 2 turkey sandwiches, bread, ham, mustard, cheese, romaine lettuce Snack 2 Banana Dinner ? Goal Progress 1 - 2/3 - 2/3 - 0/3 - 0/3 - 4/12 (3x Lifts a week) 2 - 0/7 - 4/7 - 0/7 - 0/7 - 4/28 (7x days logging food) 3 - 2/2 - 0/2 - 2/4 (Selfies + weight and measurements) 4 - 1/1 - 0/1 - 0/1 - 0/1 - 1/4 (Good progress at work before the big contract)

Doing other things like Dumbbell and barbell row helps too

2016-05-18 Breakfast 2*Omega caps Multi vitamin 2*Purple K 1 black coffee 2 eggs 5cm³ cheese 1 tortilla Gym, Back and Shoulders 5 minutes stationary bike 3*10 front pull down #120 3*12 bent over dumbbell row #55 super set 3*AMRAP barbell row, #95 3*10 cable row #120 3*10 side raise #12.5 3*10 overhead press #95 3*10 front cable raise #100 2*Purple K post-workout Snack 1 Fiber one bar Banana Lunch 1 pound xlean deerburg 2 tortillas handfull of cooked veggies Snack 2 Apple Dinner 2 ham sandwiches, bread, ham, mustard, cheese, romaine lettuce, frank's red hot. Goal Progress 1 - 2/3 - 2/3 - 0/3 - 0/3 - 4/12 (3x Lifts a week) 2 - 0/7 - 4/7 - 0/7 - 0/7 - 4/28 (7x days logging food) 3 - 2/2 - 0/2 - 2/4 (Selfies + weight and measurements) 4 - 1/1 - 0/1 - 0/1 - 0/1 - 1/4 (Good progress at work before the big contract)

details here

I simply want a new program for myself for the next challenge. My main goal is to gain LBM, that's it. If I need to eat like I'm bulking, so be it. I want all the LBM. If it's simply tweaks to my current, that's fine too. Current workout Monday leg day 5 minutes stationary bike ~90 RPM, moderate level 3*12 Leg curls 3*12 Leg extensions 3*10 Machine Leg Press 3*(5+5) Overhead Lunges 1*5 Deadlifts or 3*5 Squats (depends how much time I have) 2 minutes slower stationary bike with much heavier level ~70 RPM Wednesday back and shoulders 5 minutes stationary bike ~90 RPM, moderate level 3*10 Front Pulldowns 3*10 Cable rows 3*(10+10) Dumbbell row 3*10 Barbell row 3*15 Dumbbell side raise 3*15 Bent over Dumbbell lateral raise 3*10 Barbell Overhead press 3*10 Front barbell raise 5 minutes stationary bike ~90 RPM, moderate level Friday arm and chest 5 minutes stationary bike ~90 RPM, moderate level 3*10 Decline Dumbbell press 3*10 Flat Dumbbell press 3*10 Incline Dumbbell press 3*10 ez bar curls 3*21 barbell curls (7+7+7) 3*10 isolation curls 5 minutes stationary bike ~90 RPM, moderate level I need something new. I have no movement restrictions or anything,

That might be why taking the supplements never did anything. I'm eating deer and moose regularly along with occasional salmon and tuna. I will however, not buy a new bottle after this one is done, with a 2.5 month old baby, that $40 has a better use xD

Interesting, consider me subbed

If you need any help on a more personal level, you can always PM me, I've been going this whole thing for like 4 and a half years now.

Any gain is good gain if it's what you're after