back on supplements, primarily creatine and protein. i had the belief that you should reduce your protein intake when you take some time off, but it might be that i should actually increase protein consumption to avoice muscle loss? ... need to look into that. at least it doesnt look like i lost too much muscle, because i maxed out the leg curl, leg extension, tricep pushdown, and chest fly machines in successive sets. if i wanted to get significantly stronger i would really need to find a gym with more weight.
also switching up the workout to avoid a rut. the last 3 months were 2 days on, 1 off, 3 on, 1 off. switching to 2 on, 1 off, 2 on, 1 off to avoid overtraining; with one day being upper body and the other for lower body. also changing up the individual workouts. upper body days were typically chest, back, or arms and shoulders days. going to switch to push and pull days. push day will be chest, triceps, shoulders; pull day will be back, biceps, traps. leg days had been one full body exercise (squat or leg press) and then leg curls/extensions. going to switch to a heavy and light day. heavy day will be squat and leg press on the same day. the other day will be lighter stuff like leg curl/extension and abductor/adductors only. the other switch up i'm going to do is to narrow grips and stances. in general i train with a wide grip/stance, so my body gets wide. if i switch to a narrower grip/stance then the body will develop a little more depth instead.
out of this week, my triceps had the best growth. had one set of tricep kicks that made them feel like they were going to explode. they were ridiculously sore for about 2 days and are even showing signs of the skin stretching. legs did ok on squats and i worked up to a set of 400 lbs but they failed early on leg press. the bad part is my abs are feeling weak because our weighted ab machine is broke. hope they fix that soon.