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Ironman15
01-13-2010, 04:03 PM
Haven't posted on here too regularly lately, but lurk quite a bit and have made some solid progress over the past year. From 01-08 I sat mostly between 135-140lbs and had a horrible time gaining weight. I have some previous pictures in my old journal if you want to dig em up. Been putting a lot of time and effort into training over the last year and went from 135lbs to 160lbs. Solid gains I would say on my frame. Any criticisms or questions are encouraged. Picture taking and posing skills aren't the best obviously.

Clover
01-13-2010, 05:09 PM
Great progress man. What sort of routine did you focus on?

Ironman15
01-13-2010, 08:22 PM
Great progress man. What sort of routine did you focus on?

Thanks. My routine has stayed pretty similar over the past year. 4 days a week. 2 upper body days and 2 lower body days.

First upper
Flat or Decline Bench 3x5
Weighted Ring Pullups 3x5
Weighted Ring Dips 3x5
Seated db press 1x6
Front raises 1x10
side raises 1x10
rear lateral raises 1x10
hammer curls 2x10
Hammerstrength dips 2x10

First lower
squats 1x20, 1x12, 1x5
Weighted Lunges 3xlength of group exercise room
Seated calf raises 3x12

Second Upper
DB Press 3x5
Barbell Rows 3x5
Cable Flyes 3x10
Seated db press 1x6
Front raises 1x10
side raises 1x10
rear lateral raises 1x10
Cable Curls 2x10
cable pushdowns 2x10

Second Lower
Deadlifts 3x5
Weighted Lunges 3xlength of group exercise room
Standing calf raises 3x12

Theres been some exercises I've changed in and out. But my focus is on deads, squats, bench, pullups and rows. Those are always in there, everything else is just accessory work. I have a lower back issue so I have to keep lowerbody work shortened or else I can't walk outta of the gym or drive home.

Coke
01-13-2010, 11:49 PM
You have done very well this past year, much props.