33M 6'1 11 month muscle memory transformation. : r/fitness30plus

Katherine Hughes · 2026-02-02T07:04:08Z

Follow up to my previous post at the 6-7 month mark. Mostly focused on lifting heavy /powerlifting style with heavy squats and deadlifts. Muscle memory is from when I used to dabble in bodybuilding(non competitive, just as a hobby. Never juiced) before I was injured and let myself go for 3 years.I got to around 370/250/195 for reps and started a more bodybuilding oriented LPLPPL split for a month before I got burnt out doing that shit.Now I'm on 3-4 times a week doing one body part a week, except my delts which I hit every other time in the gym. I don't isolate my arms at all cuz it's boring and I go to the gym for fun these days.I also rarely ever do chest because of shoulder issues but I try to bench once in a while when I feel like my shoulders can take it. I'm always trying to optimise training so I don't get injured. When I do chest I take some of the ROM off with a weight plate on my chest because it hurts my shoulders to do full ROM. I have hypermobility in my shoulders ans wrists.I've kinda accepted my long legs are always gonna look kinda skinny so I've lowered the volume on them as I can't keep destroying them every other day doing LPLPPL.So basically I'm always analysing my entire routine, fatigue levels, and enjoyment levels(most important) and tweak em accordingly.I focus mostly on my nutrition eating around 2500-3500 cals a day, sometimes more if I'm on my bicycle for 6-8 hours that day.

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Buff King

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the accountability of keeping a log on this forum is a game changer

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Posted : 03/02/2026 11:04 pm

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