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Strider2
02-07-2005, 04:18 PM
I feel pretty bad. I haven't worked out in 5 weeks, and I haven't posted in my journal for months. So its time for a new journal to represent my new found determination.

I am 6" tall and I am about 170lbs. I used to be around 210lbs, but I finally got my weight right down and I was happy. The problem is I have been about 170 for a long time now. I kept telling myself that I was going to bulk, but I always seemed to put it off. Maybe in my head I imagined I would put all the fat I had back on. I still have a little bit of chub but now I am determined to pack on about 15lbs. After that I will then re-evalute.

My job means that clean eating will be very difficult, so I will not be counting cals or anything. I will eat whatever food is available, and try to gauge how much i need to eat to put on a pound a week. For cutting I will be going onto UD2.

I will now post some pics for you to see where I am at at the moment. I can still see a lot of fat on me but I just need to block those thoughts out.

andy51
02-07-2005, 04:21 PM
Good luck

Strider2
02-07-2005, 04:26 PM
Here are some pics.

Strider2
02-07-2005, 04:31 PM
...and the rest.

Strider2
02-08-2005, 01:17 PM
I think I'm going to follow this routine.

Day 1 - Chest/Bi
Day 2 - Shoulders/Legs
Day 3 - Back/Tris
Day 4 - Rest
Repeat

The only time I can go to the gym is after work at about 6.30 in the morning. I need my sleep, so I was thinking I should keep my workouts to an hour or less. I think I will do 6 sets per body part. So that would mean about 12 sets per bodypart per week.

Strider2
02-09-2005, 01:55 PM
My loss of strength is embarassing, but I will get back into it.

Chest and Biceps

Chest

Bench Press
132 x 8
143 x 8
154 x 2

(Before I could get about 4 of 176)

Dumbell Press
57 x 8
62 x 4
57 x 8

Biceps

Concentration Curls
35 x 8
40 x 8,8

EdgarMex
02-09-2005, 03:29 PM
It's good to see you again, your strenght will come back soon. And a bulk will definitely do you good :thumbup:

Strider2
02-10-2005, 02:08 PM
EdgarMex - Hey Ed, nice to see you again. I'll pop by your journal sometime and see how your doing.

Shoulders and Legs

Shoulders

Military Press (smiths)
132 x 8
143 x 4
132 x 6

Lateral Raise
35 x 8,8,8

Shrugs (smiths)
176 x 8
198 x 8
220 x 8

Legs

Squats (smiths)
132 x 8
154 x 8
176 x 8

Leg Curl
*7 x 8,8

Calf Raise
*20 x 12,12,12

Strider2
02-13-2005, 07:30 AM
Friday 11th February

I'm getting DOMS like hell, especially the legs. I found it hard in work because I couldn't walk properly and it hurt sitting down, and just from 3 sets of Squats.

Back and Triceps

Back

Bent Over Rows
132 x 8
143 x 8
154 x 8

Lateral Pulldown
*9 x 8
*11 x 8
*13 x 8

Machine Row
*23 x 6

Triceps

1-Handed String Pull
*5 x 8
*6 x 8,8,8

Skullcrusher
66 x 8 (didn't feel very comfortable)

Machine Tricep Press
*18 x 8

Strider2
02-14-2005, 12:30 PM
Monday 14th February

My chest felt a little bit creaky today, so I didn't want to go too heavy. I'll wait a little bit longer to get into the swing of things

Chest and Biceps

Chest

Biangular Press
132 x 8
198 x 8
176 x 8

Bench Press
88 x 8
132 x 6

Machine Press
*12 x 8

Biceps

Standing EZ Curl
55 x 8
77 x 8
99 x 2

Concentration Curls
35 x 8
40 x 8

Strider2
02-16-2005, 11:14 AM
Wednesday 16th February

I tried Front Squats today and they felt extremely weird. They felt soo much harder than regular squats. I think next time i will put the weight down a bit and get the form going.

Due to a couple of reasons, I am going to start my bulk either on the weekend or monday. I will go and buy some weight gain to take straight after my workouts. I dont want to eat too much crap so I will try half good clean foods and make up the rest in dirty foods. In work at breaktimes there are only pasties and pies. These are about 500 cals a piece, but there are soo much fat in them.

Shoulders and Legs

Shoulders

Military Press (smiths)
132 x 8
143 x 8 (+4)

Lateral Raise
31 x 8
35 x 8

Shoulder Press Machine
*10 x 8
*11 x 8

Shrugs (smiths)
154 x 8
198 x 8
220 x 8

Legs

Squats
132 x 10,10

Front Squats
132 x 5,4

Leg Curl
*5 x 8,8

Calf Raise
*20 x 12,12

EdgarMex
02-16-2005, 12:25 PM
I tried Front Squats today and they felt extremely weird. They felt soo much harder than regular squats. I think next time i will put the weight down a bit and get the form going.


Front squats are weird at first. It takes a while to get used to the movement. When I started doing the the first time I started with just the bar and worked up slowly from there. Whenever I stop doing them for a while I have to lower the weight significantly when I start doing them again. Front squats will hit your quads harder than regular squats and they seem to be easier on the lower back. If you want to keep them in your routine I'd suggest that you drop the weight to about half of your regular squat and work on form first. What kinf of grip are you using?

The rest of the workout looks pretty good. Keep it up!

Strider2
02-26-2005, 03:49 AM
I'm not actually sure what other grips there are? The bar is resting on my deltoids and my arms are folded over the bar.

Strider2
02-26-2005, 03:54 AM
Dammit I can't remember what I I've lifted over the last few days. :rolleyes: I'll have to start writing it down again. Anyway may scales say that I am 168. My scales are wrong so this actually means that I have put on weight. All time s I weigh now will be in relation to this weight.

Strider2
03-06-2005, 10:13 AM
Dammit, I had car problems and I couldn't make it to the gym for a couple of days.

I didnt have much time today so I just had a really really short session today, but it felt pretty good, and its better than not going at all.

Oh and my jackass of a training partner was supposed to be there, but he didnt show. I just can't rely on him, he's either late or doesn't show.

Saturday 5th March

Chest and Biceps

Chest

Bench Press
154 * 6,5

Biceps

Concentration Curl
40 x 8
44 x 6

Strider2
03-08-2005, 01:41 PM
Tuesday 8th March

Shoulders and Legs

Shoulders

Arnolds
48 x 8
53 x 6

Military Press (smiths)
132 x 8
154 x 3

Lateral Raise
31 x 8,8

Shrugs (smiths)
198 x 8
220 x 8
242 x 8

Legs

Squats
176 x 8
187 x 6

Front Squats
121 x 8,8

Leg Curl
*6 x 8
*7 x 8

Calf Raise
*20 x 12,12,12

Strider2
03-09-2005, 02:03 AM
Wednesday 9th March

Back and Triceps

Back

Lateral Pulldown
*14 x 8
*15 x 8

Lateral Pulldown (neutral)
*15 x 8
*16 x 8

Machine Row
*19 x 8
*20 x 8

Triceps

Close Grip Bench Press
121 x 8
132 x 6

Dumbell Extension
31 x 8

Overhead Ez Extension
55 x 8

1-handed String Pull
*6 x 8
*7 x 6

Strider2
03-14-2005, 10:05 AM
I'm going to weigh in tomorrow. I think that I am close to gaining a pound this week.

Monday 14th March

Chest and Biceps

Chest

Bench Press
132 x 6
154 x 8 (+2)
160 x 3 (wow the smallest increase and it felt heavy as hell)

Incline Bench (smiths)
154 x 6,6

Dumbell Press
53 x 8
57 x 8

Biceps

Standing EZ Curl
66 x 8
77 x 8

Concentration Curl
40 x 8
44 x 7 (+1)

I tried some on the strings but i had a few wrist problems.

Strider2
03-17-2005, 09:50 AM
Tuesday 15th March

Shoulders and Legs

Shoulders

Arnolds
53 x 6
48 x 8

Military Press (smiths)
132 x 8
143 x 8

Delt Machine
*10 x 8
*15 x 6

Shrugs 1 sec hold (smiths)
154 x 8
176 x 8
198 x 8

Legs

Squats
154 x 8
176 x 8

Leg Press
*9 x 8
12 x 8

Leg Curl
*6 x 8
*7 x 8

Calf Raise
*15 x 12,12

Strider2
03-17-2005, 10:09 AM
Wednesday 16th March

Back and Triceps

Back

Bent Over Row
132 x 8
154 x 8

Lateral Pulldown (neutral)
*15 x 8
*16 x 8
*17 x 6

Machine Row
*15 x 8
*16 x 8

Triceps

Close Grip Bench Press
121 x 8
132 x 8 (+2)

Dips
BW x 8

1-handed String Pull
*6 x 8
*7 x 8 (+2)

Triceps Machine
*15 x 8

Strider2
03-21-2005, 10:25 AM
Monday 21st March

Chest and Biceps

Chest

Bench Press
154 x 5,4
132 x 6

Incline Bench Press (smiths)
154 x 8 (+2)
165 x 6

Dumbell Press
57 x 8
62 x 6

Machine Press
*10 x 8

Biceps

Standing EZ Curl
77 x 8
88 x 6

Concentration Curl
44 x 8 (+1)
48 x 4

Hammer String Curl
*5 x 8

String Curl
*15 x 6

Strider2
03-26-2005, 04:11 PM
Tuesday 22nd March

Short day today. I was reeeally tired. I just wanted to do home to bed.

Shoulders and Legs

Shoulders

Arnolds
48 x 8
53 x 6

Military Press
143 x 8
154 x 4 (+1)

Shrugs (biangular)
198 x 8
242 x 8

Legs

Squats
165 x 8
187 x 8