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not this time
Approved Log Life Comeback Training Retatrutite Log
- Thread starter Anabolic Atlas
- Start date
not this time
Late shoulder session today better to get it in that not.
Since being back son has gotten sick so lucky I got a chance to escape the chaos
Here is my shoulder session tonight short, sweet and HEAVY
Shoulders
Shoulder press - 12,12,12,10
40kg,40kg,40kg,45kg
Single arm side lateral raises - 4x8 each side
20,20,22.5,25kg
Single arm front raises - 4x8 each side
20,20,22.5,25kg
Face pulls 4x15
4x35kg
Since being back son has gotten sick so lucky I got a chance to escape the chaos
Here is my shoulder session tonight short, sweet and HEAVY
Shoulders
Shoulder press - 12,12,12,10
40kg,40kg,40kg,45kg
Single arm side lateral raises - 4x8 each side
20,20,22.5,25kg
Single arm front raises - 4x8 each side
20,20,22.5,25kg
Face pulls 4x15
4x35kg
After being away for work the past few weeks, I’m finally getting back into a normal routine.
Being away was definitely a different experience. Work was hectic, food wasn’t exactly optimal, and my normal training and nutrition routine was basically thrown out the window. I still managed to get some training in whenever I could, but now that I’m home I can finally get some structure back.
I’m also getting back on Reta since I couldn’t travel with it on myself and using this as a chance to reset rather than trying to go from 0–100 overnight. The goal now is simple: get back into consistent training, get my food under control, and steadily strip the fat off while maintaining as much muscle and strength as possible.
I’ve been keeping things pretty simple initially:
Breakfast
Machine Upright Flyes:
6 sets — reps: 15, 15, 12, 10, 10, 8
47kg,54kg,61kg,68kg,75kg,82kg
Incline Dumbbell Press:
4 sets — reps: 15, 12, 10, 8
30kg,35kg,40kg,45kg
Decline Press (machine only available at the time):
3 sets — reps: 12, 10, 8
80kg,90kg,100kg
Flat Machine Press:
3 sets — reps: 12, 10, 8
80kg,90kg,100kg
Cable Crossover:
4 sets — reps: 15, heavy as you can
Squeeze at the top of the movement and even hold for a few seconds.
25kg x 4
Being away was definitely a different experience. Work was hectic, food wasn’t exactly optimal, and my normal training and nutrition routine was basically thrown out the window. I still managed to get some training in whenever I could, but now that I’m home I can finally get some structure back.
I’m also getting back on Reta since I couldn’t travel with it on myself and using this as a chance to reset rather than trying to go from 0–100 overnight. The goal now is simple: get back into consistent training, get my food under control, and steadily strip the fat off while maintaining as much muscle and strength as possible.
I’ve been keeping things pretty simple initially:
Breakfast
- 3–4 eggs
- 2 slices wholegrain toast
- Piece of fruit
- Coffee
- 200g chicken breast
- 200g cooked rice or potatoes
- Large serving of vegetables/salad
- Greek yoghurt
- Berries/fruit
- Small handful of nuts
- 200g lean beef, chicken or fish
- Potatoes/rice
- Plenty of vegetables
- Protein shake or Greek yoghurt
- Fruit
Machine Upright Flyes:
6 sets — reps: 15, 15, 12, 10, 10, 8
47kg,54kg,61kg,68kg,75kg,82kg
Incline Dumbbell Press:
4 sets — reps: 15, 12, 10, 8
30kg,35kg,40kg,45kg
Decline Press (machine only available at the time):
3 sets — reps: 12, 10, 8
80kg,90kg,100kg
Flat Machine Press:
3 sets — reps: 12, 10, 8
80kg,90kg,100kg
Cable Crossover:
4 sets — reps: 15, heavy as you can
Squeeze at the top of the movement and even hold for a few seconds.
25kg x 4
One of the biggest things I've noticed with being back on Reta is how much easier it makes controlling food intake.
I'm not constantly thinking about food, I'm not getting the same cravings I used to get, and meals feel much more deliberate rather than something I'm constantly looking forward to.
That makes getting back into a structured diet much easier.
The goal now isn't to starve myself or try to lose weight as quickly as humanly possible.
It's about getting back into a consistent routine:
I've also learned that having a plan makes a massive difference. When I'm organised, I don't need to rely on motivation.
Breakfast
Breakfast
Breakfast
Breakfast
Breakfast
Breakfast
Keeping Sunday a little more relaxed.
Breakfast
I'm not constantly thinking about food, I'm not getting the same cravings I used to get, and meals feel much more deliberate rather than something I'm constantly looking forward to.
That makes getting back into a structured diet much easier.
The goal now isn't to starve myself or try to lose weight as quickly as humanly possible.
It's about getting back into a consistent routine:
- Structured meals
- High protein
- Plenty of fruit and vegetables
- Controlled portions
- Consistent training
- Plenty of water
- Getting back into normal life without completely undoing the progress
I've also learned that having a plan makes a massive difference. When I'm organised, I don't need to rely on motivation.
This Week's Balkan-Inspired Meal Plan
I'm going with a Balkan/Greek-inspired menu this week because it's food I genuinely enjoy and it's easy to build high-protein meals around.
Monday
Breakfast- Greek yoghurt
- Berries
- Honey
- Small handful of walnuts
- Chicken souvlaki
- Large Greek salad
- Cucumber, tomato, onion
- Small serve of feta
- Pita
- Lean beef cevapcici
- Roasted potatoes
- Shopska-style salad
- Greek yoghurt/garlic sauce
- Protein shake
- Piece of fruit
Tuesday
Breakfast- 3 eggs
- Wholegrain toast
- Tomato and cucumber
- Greek yoghurt
- Chicken or turkey pljeskavica
- Rice
- Mixed salad
- Ajvar
- Lean beef stew
- Potatoes
- Carrots
- Green beans
- Cottage cheese
- Berries
Wednesday
Breakfast- Greek yoghurt
- Banana
- Oats
- Cinnamon
- Small amount of honey
- Chicken shish
- Rice
- Shopska salad
- Tzatziki
- Lean beef or turkey stuffed peppers
- Tomato-based sauce
- Small serving of potatoes
- Protein shake
- Fruit
Thursday
Breakfast- Omelette with eggs, spinach, tomato and feta
- Wholegrain toast
- Chicken gyros bowl
- Chicken breast
- Rice
- Lettuce
- Tomato
- Cucumber
- Tzatziki
- Greek-style baked fish
- Lemon potatoes
- Horta/green vegetables
- Greek salad
- Greek yoghurt
- Berries
Friday
Breakfast- Eggs
- Turkey bacon
- Tomato
- Toast
- Cevapcici
- Rice or potatoes
- Ajvar
- Large salad
- Chicken souvlaki
- Pita
- Greek salad
- Tzatziki
- Cottage cheese + fruit
Saturday
Breakfast- Greek yoghurt bowl
- Oats
- Banana
- Berries
- Walnuts
- Lean beef pljeskavica
- Roasted potatoes
- Salad
- Ajvar
- Chicken paprika stew
- Rice
- Mixed vegetables
- Protein shake
- Fruit
Sunday
Keeping Sunday a little more relaxed.Breakfast
- Eggs
- Toast
- Tomato
- Feta
- Greek yoghurt
- Slow-roasted lamb or lean beef
- Roast potatoes
- Greek salad
- Tzatziki
- Vegetables
- Light chicken soup
- Chicken
- Vegetables
- Small serving of rice
- Greek yoghurt and berries
Have definitely been enjoying the benefits of being back in a routine and eating here is my chest workout of the day.
Chest
All eccentric/negative phases are 3 sec down
Machine Upright Flyes:
6 sets — reps: 15, 15, 12, 10, 10, 8
47kg,54kg,61kg,68kg,75kg,82kg
Incline Dumbbell Press:
4 sets — reps: 15, 12, 10, 8
30kg,35kg,40kg,45kg
Decline Press (machine only available at the time):
3 sets — reps: 12, 10, 8
80kg,90kg,100kg
Flat Machine Press:
3 sets — reps: 12, 10, 8
80kg,90kg,100kg
Cable Crossover:
4 sets — reps: 15, heavy as you can
Squeeze at the top of the movement and even hold for a few seconds.
25kg x 4
Chest
All eccentric/negative phases are 3 sec down
Machine Upright Flyes:
6 sets — reps: 15, 15, 12, 10, 10, 8
47kg,54kg,61kg,68kg,75kg,82kg
Incline Dumbbell Press:
4 sets — reps: 15, 12, 10, 8
30kg,35kg,40kg,45kg
Decline Press (machine only available at the time):
3 sets — reps: 12, 10, 8
80kg,90kg,100kg
Flat Machine Press:
3 sets — reps: 12, 10, 8
80kg,90kg,100kg
Cable Crossover:
4 sets — reps: 15, heavy as you can
Squeeze at the top of the movement and even hold for a few seconds.
25kg x 4
Ramping six sets from 47 all the way up to 82 with a three second eccentric on every rep is a serious amount of time under tension before the top set even arrives.
TOUCHDOWN!
We are cooking !! Shoutout to @ZenithHealth for supplying the ingredients!
We are cooking !! Shoutout to @ZenithHealth for supplying the ingredients!
where the pic at?
Two amazing products together, enjoy my bro
Mam this post hits too deep! Im turning 49 and story sounds the same, just sprinkle in a separation heading to divorce and tryin to keep it together for my 2 girls! Had thst eye opening moment when I got my dusghters to the waterpark and I wouldn't even take my shirt off! Always thought I woukd be that dad still doin across with my kids, went from doin backflips to barely touching my toes! Good luck brother, Im tryin to do the same, battling through a really screwed up shoulder and slight depression through the separation and her stepping out on me, but hearing others goin through life helps realizing everyone is fighting something!Hi all,
Anabolic Atlas here, officially going public with my comeback.
For some context, I’m 33 years old, 175cm tall, and currently sitting at 120kg.
To scratch the surface of who I am: I was very overweight throughout my teenage years, hovering around 115kg while playing rugby. After an injury ended that chapter, I found my way into the gym. What started as rehabilitation slowly became a lifestyle. I leaned out, built muscle, and eventually reached what I’d consider a genuinely athletic physique.
By my mid 20s, I was fully immersed in bodybuilding. I competed in a couple of shows, stepping on stage around 85–90kg naturally, and from there pushed further. Between roughly 2020 and 2025, I was enhanced and maintained around 100kg at relatively low body fat. Physically, I was in the best shape of my life strong, lean, disciplined, and structured.
Then life happened.
Becoming a father, moving states, and taking on new responsibilities slowly took priority. Without fully realising it at the time, my training, nutrition, and identity began to slip. Over the years, I gained 30kg+ and, more frustratingly, lost a significant amount of hard-earned muscle. The routine, focus, and drive I once had just weren’t there anymore.
The past few months have been a real turning point. A doctor’s visit where my blood pressure hit 170 was the wake-up call. I made the decision to take control again back into the gym, cleaning up my nutrition, and rebuilding mental discipline. About five weeks ago, I also began using retatrutide 1.3mg twice a week, and since then I’ve dropped 12kg, going from 132kg to 120kg. More importantly, I feel switched on again mentally sharp, consistent, and motivated.
This isn’t just about weight loss. It’s about reclaiming who I was physically and mentally and showing up for my son. I’ve lived both extremes, and that perspective is what’s driving me now.
This is the next chapter in reclaiming what once was. I’ll be posting regularly the progress, the setbacks, and everything in between.
A huge shout-out to @ZenithHealth @Zenith for sponsoring me with the retatrutide and more importantly believing in me
Hey Elite fam! Bit of a life update the past while has been a tough one having the little one pretty bad which put a halt to my journey no training no diet it was a struggle to keep any type of normalcy! Thankfully we are back home the past week and a bit!
Last week I attempted to come back to training…. Pulled a hammie doing legs…. Next day tweaked the neck. This week has been considerably better getting some type of training in whether it be gym or just walking the dog.
Moving forward for this time period gym will focus on being consistent getting as many body parts in during the week and keeping the time spent in the gym to a minimum here is my split.
Day 1 — Chest / Shoulders
Additionally diet will be kept to simple and nutritious food to full the body and may be quite boring! Once I plan a full meal plan I’ll share it for the time
LETS FKN DO IT !
Last week I attempted to come back to training…. Pulled a hammie doing legs…. Next day tweaked the neck. This week has been considerably better getting some type of training in whether it be gym or just walking the dog.
Moving forward for this time period gym will focus on being consistent getting as many body parts in during the week and keeping the time spent in the gym to a minimum here is my split.
Day 1 — Chest / Shoulders
- Incline Dumbbell Press — 4 × 8–12
- Machine Flys — 4 × 8–12
- Seated Chest Press — 4 × 8–12
- Side Lateral Raise — 3 × 8–12
- Tricep Pushdowns — 8–12 reps (sets not shown)
- Front Lateral Raise — 3 × 8–12
- Dumbbell Overhead Extension — 8–12 reps (sets not shown)
- Pull Ups — 4 × 8–12
- T-Bar Row — 4 × 8–12
- Chest-Supported Seated Row — 4 × 8–12
- Lying Hamstring Curl — 4 × 8–12
- Snatch-Grip RDL — 3 × 8–12
- Hanging Leg Raises — 3 × 15–20
- Decline Sit Ups — 3 × 15–20
- Cable Crunch — 3 × 15–20
- Plank — 3 × 1 min
- Bent-Over Cable Rear Delt Fly — 4 × 8–12
- Cable Side Lateral — 4 × 8–12
- Standing Barbell Press — 4 × 8–12
- Incline Machine Press — 4 × 8–12
- Dips — 4 × 8–12
- Seated Cable Row — 4 × 8–12
- Pulldowns — 4 × 8–12
- Cable Pullover — 4 × 8–12
- Standing Calf Raise — 4 × 8–12
- Dumbbell Curl — 8–12 reps (sets not shown)
- Seated Calf Raise — 3 × 8–12
- Machine Preacher Curl — 8–12 reps (sets not shown)
- Bird Dogs — 3 × 10 per side
- Crunches — 3 × 15
- Leg Raises — 3 × 15
- Plank — 3 × 40 sec
- Seated Hamstring Curl — 4 × 8–12
- Leg Extension — 4 × 8–12
- Barbell Squat — 4 × 8–12
- Pendulum Squat — 4 × 8–12
Additionally diet will be kept to simple and nutritious food to full the body and may be quite boring! Once I plan a full meal plan I’ll share it for the time
LETS FKN DO IT !
Great to have you back my bro! Sorry to hear about those injuries, the older we get the more they tend to happen. Hopefully it doesn't impact you too much!
The biggest goal at the moment is simply consistency. I’m not chasing numbers, PBs or trying to force myself back to where I was before everything went sideways. Right now, getting into the gym, moving well and stacking together decent sessions is a win.
The hamstring and neck are both feeling considerably better. I’m still being cautious with both and not doing anything stupid just for the sake of moving more weight. Training intensity is slowly coming back, but I’m leaving a bit in the tank and focusing more on execution and actually feeling the muscle working.
Mentally, I’m feeling a lot better as well. Having some normality back at home has made a massive difference.
Diet-wise, I’ve kept things deliberately boring.
Mainly lean meats, eggs, rice, potatoes, oats, fruit, vegetables and some easy meals when time is limited.
Physique-wise there’s obviously some ground to make back after the layoff, but that’s part of it. I’m actually looking forward to seeing what happens over the next few months once muscle memory kicks in and I’ve got some consistent weeks under my belt.
Chest / Shoulders
The hamstring and neck are both feeling considerably better. I’m still being cautious with both and not doing anything stupid just for the sake of moving more weight. Training intensity is slowly coming back, but I’m leaving a bit in the tank and focusing more on execution and actually feeling the muscle working.
Mentally, I’m feeling a lot better as well. Having some normality back at home has made a massive difference.
Diet-wise, I’ve kept things deliberately boring.
Mainly lean meats, eggs, rice, potatoes, oats, fruit, vegetables and some easy meals when time is limited.
Physique-wise there’s obviously some ground to make back after the layoff, but that’s part of it. I’m actually looking forward to seeing what happens over the next few months once muscle memory kicks in and I’ve got some consistent weeks under my belt.
Chest / Shoulders
- Incline Dumbbell Press — 4 × 8–12
- 30,35,40,40kg
- Machine Flys — 4 × 8–12
- 4x75kg
- Seated Chest Press — 4 × 8–12
- 4x40kg
- Side Lateral Raise — 3 × 8–12
- 4x15kg
- Tricep Pushdowns — 8–12 reps
- 4x45kg
- Front Lateral Raise — 3 × 8–12
- 4x15kg
- Dumbbell Overhead Extension — 8–12 reps
- 4x25kg
Great to hear the injuries are getting better, it takes abit of time to get to 100% but you'll get there before you know it
Starting to finally feel like I’m actually training again rather than just turning up to the gym
Strength is gradually coming back and I’m getting that mind-muscle connection and pump again that was completely missing when I first returned. Still nowhere near where I want to be, but every week feels a little better than the last.
The biggest positive has been recovery. Hamstring is behaving itself, neck has settled down and I’m getting through sessions without feeling like my body is going to find a new injury every second day.
I’m still sticking with the same general training philosophy With family and life commitments I don't want this to become something that requires two hours in the gym every day. If I can get quality work done in 45–60 minutes, that’s perfect.
I’m also not stressing if the weekly split isn't followed perfectly. If life gets in the way, I’ll move things around and keep going rather than thinking the whole week is ruined because I missed a session.
Diet has started becoming more structured as well.
Protein with every meal, carbs centred around training, plenty of fruit and vegetables and keeping food choices relatively clean and easy to prepare.
Energy has been noticeably better since eating properly again and training is improving with it.
Body composition is slowly heading in the right direction, but I'm not putting a deadline on anything. I’ve got enough going on that this needs to be something I can actually sustain.
The goal over the next few weeks is simple:
Strength is gradually coming back and I’m getting that mind-muscle connection and pump again that was completely missing when I first returned. Still nowhere near where I want to be, but every week feels a little better than the last.
The biggest positive has been recovery. Hamstring is behaving itself, neck has settled down and I’m getting through sessions without feeling like my body is going to find a new injury every second day.
I’m still sticking with the same general training philosophy With family and life commitments I don't want this to become something that requires two hours in the gym every day. If I can get quality work done in 45–60 minutes, that’s perfect.
I’m also not stressing if the weekly split isn't followed perfectly. If life gets in the way, I’ll move things around and keep going rather than thinking the whole week is ruined because I missed a session.
Diet has started becoming more structured as well.
Protein with every meal, carbs centred around training, plenty of fruit and vegetables and keeping food choices relatively clean and easy to prepare.
Energy has been noticeably better since eating properly again and training is improving with it.
Body composition is slowly heading in the right direction, but I'm not putting a deadline on anything. I’ve got enough going on that this needs to be something I can actually sustain.
The goal over the next few weeks is simple:
- Keep progressing lifts where the body allows
- Stay injury free
- Keep diet consistent
- Keep daily activity up
- Get enough sleep whenever the little one allows it
- Start tracking progress properly again
get back to updates legend
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