back to work

[buds189]

ok here it goes. i live in bang bua thong thailand, i use to live in bangkok. i am american i teach english here, when i lived in bangkok i was on a 3 day routine, i was making massive gain, but i have also been liftin 4 years hard core. well i moved here now and there are no gyms anywhere around here. the closest gym is a 3 hour drive by motorcycle. so i had to stop training for 3 months. i went into bangkok the other day and went to my old gym, damn!!!! i was sooo weak, my chest use to be rock hard. its still hard, but not like before. so now im about to start a 5 day routine to stiffin up a bit, and gradually cut it down back to 3 days, thats means 6 hours of driving every day. im natural , never taken any supp... or juice, but i was considereing a small cycle on dbol for for like 2 months to khelp me get back into it, but im not sure about that, i prob wont do it. well let me break my routine down for you.

Mon
Chest
2x of warmups 15reps
flat bench 3x of 8-10
incline bench 3x of 8-10
decline bench 3x of 8-10

Tues
Off

Wed
legs
for every excersise i do 2 sets of warmups 15 reps
squats - 3x 10-15
leg press 3x 10-15
leg curls 3x 10-15


Thur
warmups 2x15
back and triceps
bent over rows 3x8-10
pull ups 4x10
lat pulldowns 3x10

french press 3x-8-10
dips 3x10-12
tricep extensions 3x-810

FRI
neck and biceps
warmups 2x-15
concertration curls 3x-8-10
precher curls 3x8-10
standing curls 3x-8-10

for my neck i got one of those strap things you attach weights to

Sat
warmups 2x15
shoulders and traps
military press
3x8-10
"T" raisers
3x-8-10
laterial raisers
3x8-10

behiend the neck press
3x8-10
shrugs
3x8-10
trap rolls
3x8-10


Sun
off
i know it seem like alot and overtraining and all that, but it only to get me back into the zone, then i will cut to 4 days then back to my 3 day routine, i figure 1 month of this and i will fell like ****, but a good ****, then i will take 3 or 4 days off, then goto 4 days, do the same then to 3 days. hopefully this will do the trick.
:D :shoot: :thumbup: :evillaugh :strong:

[buds189]

WELL, I MADE MY 6 HOUR JOURNEY TO AND FRO FROM BANGKOK, I HIT THE GYM WOTH FORCE I DID MY BACK AND TRI, FEEL THE BURN. I GOTTA BE ONE OF THE MOST DEDICATED GUYS TO MAKE THIS TRIP 5 TIMES A WEEK, WHAT A PAIN IN THE A$$. BUT IM GONNA DO IT. AND BY THE WAY THAI PEOPLE DONT KNOW ANYTHING ABOUT BODYBUILDING, I GET AGRAVATIED JUST BY WATCHING THEM, THEY HAVE NO FORM WHATSOEVER AND THEY SWING THERE WHOLE BODIES, BUT THE ONE WHO LIFE ARE TO FRIGGIN HUGE, CAUSE THE JUICE IS LEGAL HERE AND DIRTTTTT CHEAP. PISSES ME OFF, I BUST MY A$$ ALL THE TIME IM AT THE GYM, YOU PERFECT FORM AND I GET THE GAINS BUT SLOWLY., MEANWHILE THESE GUYS COME IN, THEY DONT KNOW WHAT THE HELL THERE DOIN, AND THERE GETTING HUGE, DAMN THE MAN!!!

[rookiebldr]

That is definitely dedication. But 6 hours is crazy, there has to be another way. Time to order a gym for the home, bro.

[buds189]

well, i am back in bang bua thong, i took a week vacation and went north with my wife, no gyms there either, dam the man. im at work now, and i brang my gym gear with me. after work im out the door to bangkokto go to the gym , today is chest day, my fav... day.

[GhettoSmurf]

good luck with the training and journal!

[buds189]

well today was chest day, i did pretty good, but i was really tired from the drive to the gym,

15 warmups before each excersise

flat bench 3x - 8-12. start 120.2-12 reps, 2x 146.6 11reps, 3x 155.4 10 reps. no spot all alone here
i know not to good, but my diet was crap and i was tired and lazy
i did max rep after that umm something like 190.

Incline bench, i went easy here.
3x 8-12 + warmup
1x 120 10 reps
2x 145 8 reps
3x " "

decline bench
3x 12 reps solid + warmup
1x 2x 3x 100 12reps was real lazy here, but i went super slow and the best from i have ever used.

did some wide grip pullups then i was out, 45 min....

peace out

[buds189]

well its rest day, no gym today. kinda happy i dont have to make the trip though. i guess ill go to the mall to take another look to see if i can afford a weight set for home, but anound here its so damn expensive. oh well.