Hi guys...
Wow this is long, sorry!
I'm 61 yo male, 5ft 6in, right now about 147 pounds. I'm not a body builder; I do competitive performance dinghy sailing, plus bicycling and hiking. My goals are strength and endurance. And I like to look good on the beach too. But I'm never on a stage in a banana hammock.
In 2025 I had two surgeries on my left supraspinatus tendon (January and July), a hernia repair (November), surgery on my rear (October) and my eye. I was only in the gym several months out of the year but I was finally cleared to do whatever I want a few weeks ago.
Before all this I was just Doing Stronglifts Ultra (squats, deads, overhead press, bent over rows and bench press all 5 sets of 5 reps) two upper days and two lower days weekly. Also pull ups. No cardio. That served me well but I was lifting very heavy. DEXA said my BF% was 12.9 and then my weight was 140. My "TRT" was (and still is) 40mg /day Test C, and Anavar or Winny depending on what I have / could get (to try to preserve muscle while away from the gym), if I'm cutting, whatever. Creatine 5g / day. I have some Primo on hand I have not used; that plan was to use it to preserve muscle. My hemocrit is too high and the RC won't take my blood. My Dr complains about this but refuses to help me with the TRT. Like most doctors.
This year I have picked up maybe 10 pounds of fat (mostly around my middle), probably lost 2 pounds of muscle and lost a lot of my endurance. The Doctors and PT say I need less weight and more reps.
So, I'm concerned about damaging another tendon if I go back to lifting heavy. But I want to get my strength and fitness back ASAP, as sailing happens all winter and increases in Spring. I have been doing 10 sets of 5 reps for everything with lighter weight, probably wasting my time. I started CJC-1295/Imp 250mcg daily and I have no idea if that will help.
I would appreciate suggestions on the gym routine. For those of you who know this stuff, can I go back to heavy lifting or is there a way to rebuild strength with lower weight and higher reps. Or something else?
Thanks...
Wow this is long, sorry!
I'm 61 yo male, 5ft 6in, right now about 147 pounds. I'm not a body builder; I do competitive performance dinghy sailing, plus bicycling and hiking. My goals are strength and endurance. And I like to look good on the beach too. But I'm never on a stage in a banana hammock.
In 2025 I had two surgeries on my left supraspinatus tendon (January and July), a hernia repair (November), surgery on my rear (October) and my eye. I was only in the gym several months out of the year but I was finally cleared to do whatever I want a few weeks ago.
Before all this I was just Doing Stronglifts Ultra (squats, deads, overhead press, bent over rows and bench press all 5 sets of 5 reps) two upper days and two lower days weekly. Also pull ups. No cardio. That served me well but I was lifting very heavy. DEXA said my BF% was 12.9 and then my weight was 140. My "TRT" was (and still is) 40mg /day Test C, and Anavar or Winny depending on what I have / could get (to try to preserve muscle while away from the gym), if I'm cutting, whatever. Creatine 5g / day. I have some Primo on hand I have not used; that plan was to use it to preserve muscle. My hemocrit is too high and the RC won't take my blood. My Dr complains about this but refuses to help me with the TRT. Like most doctors.
This year I have picked up maybe 10 pounds of fat (mostly around my middle), probably lost 2 pounds of muscle and lost a lot of my endurance. The Doctors and PT say I need less weight and more reps.
So, I'm concerned about damaging another tendon if I go back to lifting heavy. But I want to get my strength and fitness back ASAP, as sailing happens all winter and increases in Spring. I have been doing 10 sets of 5 reps for everything with lighter weight, probably wasting my time. I started CJC-1295/Imp 250mcg daily and I have no idea if that will help.
I would appreciate suggestions on the gym routine. For those of you who know this stuff, can I go back to heavy lifting or is there a way to rebuild strength with lower weight and higher reps. Or something else?
Thanks...
