-
Please REGISTER at Anabolic Steroid Forums, and become a member of our NEW community!
Rek's log
- Thread starter Rek
- Start date
7 months ago
Sept 2001
height 5'7 -doubt that will change
weight: 180 lbs
age: 27
stomach: 37 inches
hated the summer, didn't want to take my shirt off because I had a "beer belly".
decided that was enough, need change.
When I was in high school I worked out and made some gains, decided it was time to start again.
Sept 2001
height 5'7 -doubt that will change
weight: 180 lbs
age: 27
stomach: 37 inches
hated the summer, didn't want to take my shirt off because I had a "beer belly".
decided that was enough, need change.
When I was in high school I worked out and made some gains, decided it was time to start again.
7 months ago cont'd
setup a workout program based on what I did in high school.
Chest and tri
-flat bb
-incline bb
-decline bb
-flat db
-decline fly
-incline db
-rope pull downs
-straight bar pull down
-vbar pull down
back and bi forearm
-lat pull downs
-wide row
-db row
-seated cable row
-ez-curl bar
-db curl
-cable curl
-forearm curls
shoulder traps abs
-over head lifts
-front lifts
-side lifts
-shrugs
-crunches
-leg raises
legs.
-extentions
-lunges
-sled press
-seated calf raises
setup a workout program based on what I did in high school.
Chest and tri
-flat bb
-incline bb
-decline bb
-flat db
-decline fly
-incline db
-rope pull downs
-straight bar pull down
-vbar pull down
back and bi forearm
-lat pull downs
-wide row
-db row
-seated cable row
-ez-curl bar
-db curl
-cable curl
-forearm curls
shoulder traps abs
-over head lifts
-front lifts
-side lifts
-shrugs
-crunches
-leg raises
legs.
-extentions
-lunges
-sled press
-seated calf raises
october 2001
turned 28
starting to feel healthier.
doing more research.
started to eat cleaner (was eating better already, but not totally clean).
start to eat chicken more, tuna sandwiches, egg white sandwich (too much bread!!) etc etc..
turned 28
starting to feel healthier.
doing more research.
started to eat cleaner (was eating better already, but not totally clean).
start to eat chicken more, tuna sandwiches, egg white sandwich (too much bread!!) etc etc..
changed my routine after reading an article.
ended up being way too much.
Back and bi day:
2 set of:
wide pull up, med pull up, med chin, close chin
3 sets each:
lat pull down
close grip seated cable pull
standing wide grip ez-bar
inclined sitting dumbells
bent over row
cable curls
one arm concintration curls
Chest tri day:
3 sets each:
bench press
decline press
incline dumbell press
flat bench flys
Barbell Lying Triceps Extension
cable push down with V bar
dips on side of bench
one arm push downs
ended up being way too much.
Back and bi day:
2 set of:
wide pull up, med pull up, med chin, close chin
3 sets each:
lat pull down
close grip seated cable pull
standing wide grip ez-bar
inclined sitting dumbells
bent over row
cable curls
one arm concintration curls
Chest tri day:
3 sets each:
bench press
decline press
incline dumbell press
flat bench flys
Barbell Lying Triceps Extension
cable push down with V bar
dips on side of bench
one arm push downs
Nov - joined ironmag forums.
learned alot
my shoulder started to hurt.
noticed it durring dips and incline db.
pain was on left side only, decided I was over training.
cut some stuff out of my routine on chest day.
learned alot
my shoulder started to hurt.
noticed it durring dips and incline db.
pain was on left side only, decided I was over training.
cut some stuff out of my routine on chest day.
3 weeks pass.
routine is now:
monday back traps
-chins
-wide row
-db row
-deadlifts
-shrugs
tuesday chest shoulders
-flat bb
-incline db
-dips (parallel bars)
-front lifts
-side lifts
-rear flys
wed-rest
thurs bicep tricep forearm
-ez-curl
-tri db ext
-rev ez-bar
-vbar press down
-incline db curl
-str bar press down
-forearm bb curl
friday legs
-squats
-seated calf raise
-ham curls
-standing calf raise
-straight leg deads
usually my legs are shaking by this point
routine is now:
monday back traps
-chins
-wide row
-db row
-deadlifts
-shrugs
tuesday chest shoulders
-flat bb
-incline db
-dips (parallel bars)
-front lifts
-side lifts
-rear flys
wed-rest
thurs bicep tricep forearm
-ez-curl
-tri db ext
-rev ez-bar
-vbar press down
-incline db curl
-str bar press down
-forearm bb curl
friday legs
-squats
-seated calf raise
-ham curls
-standing calf raise
-straight leg deads
usually my legs are shaking by this point
Feb
weight is now 160 lbs yay!!
never had a peak on my bicep before, but I do now
look way better than I did before.
BUT I still have a belly.... not as big, now 34 inches (lost 37) but there is flab.
try harder I guess.
added cardio back in.
30 min 3 times a week.
weight is now 160 lbs yay!!
never had a peak on my bicep before, but I do now
look way better than I did before.
BUT I still have a belly.... not as big, now 34 inches (lost 37) but there is flab.
try harder I guess.
added cardio back in.
30 min 3 times a week.
march still.
my weight is stuck.
diet is good, but when you only weight 160 and you eat 1500-1800 cals per day you can't go any lower.
only way I can see to loose the last of my gut is to bulk first, then cut.
my weight is stuck.
diet is good, but when you only weight 160 and you eat 1500-1800 cals per day you can't go any lower.
only way I can see to loose the last of my gut is to bulk first, then cut.
So FINALLY we are at today !!!!
I am going to increase my cals to 2000 per day.
170 g pro, 50% of rest for carbs and 50% for fat.
a week from now I will up to 2300 then 2600 etc etc for a few weeks.
once I gain some lbs I will try cutting again.
I am going to increase my cals to 2000 per day.
170 g pro, 50% of rest for carbs and 50% for fat.
a week from now I will up to 2300 then 2600 etc etc for a few weeks.
once I gain some lbs I will try cutting again.
still stuck at 160 btw...
MY 2000 cal diet:
bfast:
cup oatmeal with 30 g protein powder
snack:
1 cup cottage cheese 0.125 cup peanuts
lunch:
100 g lean turkey meat, 2 slice 12 grain bread
1/2 cup beef jerky
snack
1 cup cottage cheese 0.125 cup peanuts
post workout
1 cup OJ i scoop protein
supper:
chicken breast, rice or pita bread.
snack:
1/2 cup beef jerky
MY 2000 cal diet:
bfast:
cup oatmeal with 30 g protein powder
snack:
1 cup cottage cheese 0.125 cup peanuts
lunch:
100 g lean turkey meat, 2 slice 12 grain bread
1/2 cup beef jerky
snack
1 cup cottage cheese 0.125 cup peanuts
post workout
1 cup OJ i scoop protein
supper:
chicken breast, rice or pita bread.
snack:
1/2 cup beef jerky
I will now start to post daily updates...well at least weekly.
Do people actually read these??
if you do, feel free to post comments.
I would be interested in seeing what you think about me starting a bulk phase right now, before my gut is completely gone.
Tanks.
Do people actually read these??
if you do, feel free to post comments.
I would be interested in seeing what you think about me starting a bulk phase right now, before my gut is completely gone.
Tanks.
I love the 3 day split, it rocks.
I have managed to gain between 1-2 lbs.
gaining isn't as scary anymore, at first I was worried that if i upped my cals, i would explode as a fat ass, but so far no explosion!!!
I have managed to gain between 1-2 lbs.
gaining isn't as scary anymore, at first I was worried that if i upped my cals, i would explode as a fat ass, but so far no explosion!!!
