testosteroneTom
New member
Hey everyone,
It’s been about six months since I started getting serious again, and I figured it’s time for an update log. I’m still 57, still on TRT (Test Cypionate 180mg/week), still running 0.5mg of Anastrozole once a week, and I’m still not where I want to be—but I am in a better place than I was in February.
Current Stats:
Training Progress:
Still following a 5-day split with sauna sessions after every lift. I’ve added mobility work and some light band rehab before upper body days, which seems to be helping a lot.
Notable Lifts:
Injury Recovery:
The rotator cuff is improving. Still avoiding anything overhead with a barbell, but I’ve got full ROM back. Physical therapist says I should be able to slowly reintroduce more compound pushing movements soon—thinking about Smith incline work next.
Diet & Lifestyle:
This is still my Achilles’ heel. Grandkids come over every weekend, and with them comes sugar, cereal, and snacks I shouldn’t touch. I’m solid Monday through Friday—eggs, grass-fed beef, grilled chicken, nuts, salad. But weekends are chaos. I’ve started prepping some “decoy snacks” like Greek yogurt with cocoa powder and stevia to try and trick myself into skipping the junk.
Also, been drinking more water, cut back on diet soda, and added in a green drink every morning. Baby steps.
Supplements:
Goals Moving Forward:
Closing Thoughts:
This process is slow, especially at my age, but I’m not going backward anymore. The Deca and TRT combo seems to be helping recovery and joint comfort a lot, and while I’m not shredded, I feel stronger, more capable, and more motivated than I have in years. Still learning, still grinding, and still showing up.
If anyone else has tips for dialing in weekend eating or managing cravings with a house full of temptation, I’m all ears.
Stay strong, brothers – every day we move the needle, even a little, is a win.
It’s been about six months since I started getting serious again, and I figured it’s time for an update log. I’m still 57, still on TRT (Test Cypionate 180mg/week), still running 0.5mg of Anastrozole once a week, and I’m still not where I want to be—but I am in a better place than I was in February.
Current Stats:
- Weight: 234 lbs (down 14 lbs since the start)
- TRT: 180mg/week Test C
- Deca: Still running 200mg/week
- Estrogen: Stable with 0.5mg Anastrozole weekly
- Shoulder: 75% recovered—still can’t barbell bench, but dumbbells and machines are in play again
Training Progress:
Still following a 5-day split with sauna sessions after every lift. I’ve added mobility work and some light band rehab before upper body days, which seems to be helping a lot.
- Monday: Machine Chest (incline/flat), Triceps (ropes/skullcrushers), sauna
- Tuesday: Lat Pulldowns, Cable Rows, Dumbbell Curls, sauna
- Wednesday: 3.5 miles treadmill incline walk, HR ~125, core work, sauna
- Thursday: Dumbbell Shoulder Press, Lateral Raises, Shrugs, sauna
- Friday: Leg Press (up to 7 plates/side now), Seated Calf Raise, Hamstring Curls, sauna
Notable Lifts:
- Seated Machine Bench: 4 plates x 5 reps (big jump from Feb)
- Dumbbell Shoulder Press: 55s for 3x8
- Lat Pulldowns: Full stack for 6 reps clean
Injury Recovery:
The rotator cuff is improving. Still avoiding anything overhead with a barbell, but I’ve got full ROM back. Physical therapist says I should be able to slowly reintroduce more compound pushing movements soon—thinking about Smith incline work next.
Diet & Lifestyle:
This is still my Achilles’ heel. Grandkids come over every weekend, and with them comes sugar, cereal, and snacks I shouldn’t touch. I’m solid Monday through Friday—eggs, grass-fed beef, grilled chicken, nuts, salad. But weekends are chaos. I’ve started prepping some “decoy snacks” like Greek yogurt with cocoa powder and stevia to try and trick myself into skipping the junk.
Also, been drinking more water, cut back on diet soda, and added in a green drink every morning. Baby steps.
Supplements:
- Creatine 5g/day
- Fish oil
- Magnesium glycinate
- Vitamin D3
- Turmeric/Curcumin (for joints)
Goals Moving Forward:
- Break into the 220s by mid-September
- Regain ability to barbell incline bench (even just the bar to start)
- Stay 90% clean on weekends—aiming for progress, not perfection
- Track macros at least 5 days a week
Closing Thoughts:
This process is slow, especially at my age, but I’m not going backward anymore. The Deca and TRT combo seems to be helping recovery and joint comfort a lot, and while I’m not shredded, I feel stronger, more capable, and more motivated than I have in years. Still learning, still grinding, and still showing up.
If anyone else has tips for dialing in weekend eating or managing cravings with a house full of temptation, I’m all ears.
Stay strong, brothers – every day we move the needle, even a little, is a win.