Everybody loves a comeback! OneWideBack's training journal!

[OneWideBack]

Long story short, I am not in the shape I once was! I might be bigger and stronger, but I carry way more bodyfat than previously, unfortunately I have no one to blame but myself and my crappy "diet". Combined with the fact that I stopped using any form of PEDs about nine months ago, I have lost quite a bit of motivation!

BUT

Thanks to some of the stuff you see here

I will reclaim the physique I once had, albeit hopefully more muscular and stronger :)

I will document my progress in this log.

Coming up later today: Chest & Triceps! :flex:

And finally I simply must rep Nathan from www.needtobuildmuscle.com (http://www.needtobuildmuscle.com) who has kindly and free of charge supplied with me their new test-booster Phytoserms-347 AND NEED 2 SLIN, I cant wait to try this stuff out. I will start with need 2 slin today, and I will use the phytoserms along with my pct protocol :)

[OneWideBack]

Very nice workout today, I can definitely "feel" the psychological (placebo) effect of having started my cycle last saturday.

My training partner convinced me to do back and triceps with him.
Man I hate the fact that we europeans use the metric system, it isnt very practical when logging on an american board! Out comes the calculator!

Barbell rows
15*110
10*200
10*240
10*240

Deadlift - it is ages since I last deadlifted, I usually do rackpulls
5*200
5*286
5*375
10*286

Lat pulldowns to neck
I dont know the poundages here, but it was 8/10 of the stack, four sets

CG bench press - God I love this exercise!
15*130
10*220
10*265
6*330 - BOOM!

Dumbbell lying triceps extensions
10*45
10*45
10*45

Cable Triceps pushdown with rope grip
12*145
10*145
10*145

DOne and done!

["Rodz"]

I'm in good luck man, and look at those tasty freakin goodies on the right in that pic mmmmm

[Growin24/7]

nice! needto139 for 15% off! lmao

enjoy man

[OneWideBack]

Thanks guys! Cant wait to feel the full effect of the schering testoviron! ;)

GO GO GADGET BEAST MODE!

[OneWideBack]

Delts March 15. 2011

Barbell shoulder press
15*bar
15*110
10*220
10*220
8*220

Dumbbel Lateral Raises - very strict form
6*12*30

Cable Standing Rear Delt Row
12*90
10*110
10*110
10*110

Barbell Shrugs
10*265
10*265
10*265

And that was delts! Tomorrow: Wheels!

[Pistol Pete]

I'll be following along with this! I'm very interested in Phytoserms-347. What are you expecting out of the product? Also, how did you get it for free??

[OneWideBack]

I'll be following along with this! I'm very interested in Phytoserms-347. What are you expecting out of the product? Also, how did you get it for free??

Thanks, I promise it wont be too tedious and boring ;)

Well, I'm not quite sure, but I would be very happy if it is able to keep me going hard while on I start my pct following this cycle. Usually going off is not a problem for me as I am in my early mid-twenties, but I will take whatever help I can get!

There is a thread in muscle-central regarding this very product and I was fortunate enough to get to try it, thanks to Nathan from www.needtobuildmuscle.com ;)

[Sieve]

Good luck!

[OneWideBack]

Good luck!

Thanks Sieve!

A pic of me from two years back.
I want to achieve this kind of look again, but I want to maintain the muscle that I have gained since then.

[OneWideBack]

Chest/Triceps training March 18. 2011

Good ole' benchpress!
15*130
12*220
8*310
8*310

Good ole' incline benchpress!
12*220
8*285
8*285
8*285

Cable standing flies
12*130
12*130
12*130
12*130

Cable triceps pushdowns
12*165+55 plate
12*165+55 plate
12*165+55 plate

Dips
3*8*bw

Done and done, I was very late at the gym today and this was all that I managed before they closed!

[OneWideBack]

Back and biceps training 20. March 2011

Lat Pulldowns
8/10 stack * 12
8/10 stack * 12
whole stack * 10
whole stack * 10

T-bar Rows
12*130
10*175
10*220

Lever incline row
3*10*120

supersetted with:

Lever underhand pulldown
3*10*220

Dumbbell biceps curl - very strict execution
12*50
8*55
8*55
8*55

One arm machine preacher curls
12*33
10*45
10*45
8*45

DONE! Great workout! Its is now eight days since i started my cycle and I can feel it slightly now, great pumps in the gym, and my libido is definitely rising!

[OneWideBack]

Shoulder workout March 21. 2011

Barbell shoulder press
15*130
10*220
10*220
10*220

Lever shoulder press
12*200
10*265
10*265

Dumbbel lateral raises
10*30
10*35
10*45
10*45

Cable standing rear delt row
4*10*120

Late and great shoulder workout!

[OneWideBack]

As i have been totally hung up on my studies this week I have forgot to update this journal but here goes:

Chest/Triceps March 23. 2011
Nothing out of the ordinary, I wont go into detail.

Back/Biceps March 24. 2011

Lat pulldowns
12*130
12*130
12*130 - some slow and strict warm-up sets, really got a nice mind-muscle connection
10*295
10*295
8*295

Lever underhand pulldown
10*240
10*240
10*240

Hyperextensions
12*bw
12*bw
12*bw

Ez Bar curls
12*110
10*130
10*155
10*155

One arm machine preacher curls
12*33
10*45
10*45
8*45

[daft205]

I'll sub along... Puttin up some big numbers- impressive lifts bro....

[OneWideBack]

I'll sub along... Puttin up some big numbers- impressive lifts bro....

Thx bro! Its my plan to make those numbers go up while my weight goes down ;)

I'll probably add some pictures in a month or so.

[OneWideBack]

Training March 25. 2011

Shoulder & light legs

Dumbbell shoulder press
15*85
10*105
8*125
7*125

Barbell shoulder press
8*220
8*220
8*220

Cable lateral raises
10*33
10*44
10*44
10*44

Standing cable rear lateral raises
10*44
10*44
10*44

And some light leg work. As you might have noticed, I havent submitted any leg workouts. The simple matter is that my left knee and ankle is somewhat injured after a football game, and I just do light rehab work on it. It sucks to be honest!

[OneWideBack]

Training March 27. 2011

Chest/Triceps

CG bench - I felt like switching it up today
15*130
15*220
8*310
8*310

plate loaded lever chest press.
12*420
10*505
10*505
10*505

Incline dumbbell press
10*105
10*115
10*115
10*125

Cable triceps pushdowns
4*12*165+45

Dumbbel lying triceps extensions - killer
10*48
10*48
8*48

Cable standing fly
10*120
10*145
10*145

[OneWideBack]

Training March 29. 2011

Back/Biceps

Lat pulldowns
15*110
12*175
10*245
8*275
7*275

Lever incline row
10*130
10*175
8*175

Dumbbel curl both hands same time - I have no clue what that is called?
12*48
10*53
8*65
8*65

Preacher Hammer Curls
10*42
10*42
8*42

Cable Curls
12*165
12*165
12*165And i finished off with some situps and some cardio!

[Dadup]

good amt of weight you're puttin up! badass thread, def gonna follow this along, keep up the good work

["Rodz"]

Solid week man, so are you going every other day? or 3 day a week then a break

[OneWideBack]

good amt of weight you're puttin up! badass thread, def gonna follow this along, keep up the good work

Thanks man! It definitely motivates me when I know that people "tune in" ;)

[OneWideBack]

Solid week man, so are you going every other day? or 3 day a week then a break

I go three days and then one day off. But I'll have to admit that it has been somewhat sporadic for some time now. I am super busy at school right now, seeing as everything has to be done April 1. But come this friday, I should have more than plenty of time to get at it ! :yep:

[OneWideBack]

Training March 31. 2011

Shoulders/Leg rehab

Barbell shoulder press
12*130
12*130
10*220
8*265
8*265 - killer!

Lever shoulder press
10*265
10*265
8*310
8*310

Dumbbell lateral raises
12*43
12*43
12*43

Cable standing rear delt row
4*10*120

Light leg work consisting of some front squats and some calf work - done and done!

I also recieved some precious supplements today! But I only got dibs on 2 tubs of xtend and jack3d, but it makes for a spankin' pre-workout cocktail!

[OneWideBack]

Training 2. April 2011

Chest/triceps

Bench - The lift of manhood!
15*130
10*220
10*310 - surprisingly easy today
8*350 - its getting back up where it used to be!

Incline dumbbell
10*105
10*115
10*125
15*77 - my chest felt like it was going to explode

Cable flyes
12*100
12*130
12*130

Skullcrushers
12*110
8*155
10*130
8*130

Cable rope pushdowns
3*12*110

supersetted with

Bench dip
3*12*bw

Awesome awesome workout! Best workout in months! I felt like i was about to explode. It basically doesnt get any better than that

[OneWideBack]

Training April 4. 2011

Back/Biceps

Lat pulldowns
15*110
12*175
10*275
10*275

Lever incline row
10*175
8*220
8*220
8*220

Hyperextensions
12*bw
12*bw
12*bw

Fat Barbell curls
12*bar
10*130
10*155
10*155

Dumbbell hammer curls
12*48
10*65
12*75

Reverse grip ez curls
12*65
12*90
12*90

I'm starting to feel real swole, I can see my bodyfat decreasing now, it really spurs me on! Still long ways to go, but I'm in it for the long haul ;)

[OneWideBack]

Training March 5. 2011

Delts

Barbell shoulder press
12*bar
12*130
10*220
8*265
8*265

Lever shoulder press
10*265
8*310
8*310

Dumbbell lateral raises
4*10*48

Cable standing rear delt row
4*10*120

[OneWideBack]

Training March 6. March 2011

Legs

I did pretty well today, considering my injury! It seems that the light rehab sessions have worked quite nicely. My knee or ankle didnt hurt or hinder me.

Did a couple of sets of front squats with 220 and it felt great! My quads felt like they were going to rupture from the pump, felt wonderful!

[OneWideBack]

Unfortunately I dont own a time machine, which makes me look stupid when my two last sessions seemingly were in March...

[OneWideBack]

Training April 8. 2011

Chest/Triceps

Bench press
15*130
12*220
10*310
7*375

Dumbbell incline press
10*115
10*133
8*150 - man it was a bitch to get it up without a spotter, I almost hurt myself the first time!

Standing cable flyes
4*12*110

Close grip bench
10*220
10*265
10*265

Lying triceps extension
3*12*50

Best workout ever!

[Fah-Q]

http://thejourneyback.files.wordpress.com/2009/05/internet_fist_bump.png?w=450&h=342

[SwoleChamp]

nice journal man!

[OneWideBack]

Thanks guys!

[OneWideBack]

Training April 10. 2011

Wheels - again very nice workout, and I didnt feel my injuries at all! I even went up to 285 in the front squat, and it was smooth! Very nice! Next time I train legs, I will put up the full workout!

[NEEDTOBUILDMUSCLE.COM]

You are killing it man! Keep it up. How are the products treating you?

[OneWideBack]

You are killing it man! Keep it up. How are the products treating you?

Thanks man! I try to do my best!

I really like the Need2Slin! Usually I am very carb sensitive and it is very easy for me to "carb over" and look like a bloated balloon, and we all know how sexay that is! ;) But I have been able to take in way more carbs and still lean out, just the way I like it!

But what I am really looking forward to try is the phytoserms! People really like your stuff and I think it will be a great a addition to my usual pct consisting of hcg and nolva :)

And thank you for checking in!

[OneWideBack]

Training 11. April 2011

Chest/Triceps

Fucking awful workout! I have an old injury on my left pec from a very bad strain/partial tear two years ago.

And it returned! it was the fourth set and I had 350 on the bar, right about the third rep, I felt a sharp pain around the tendon on my left pec, and as stupid as I was, I banged out seven more reps in agony. Needless to say, I did no more chest that day, as even low intensity lever chest press hurt. :(

I decided to take an off day the 12. April which was back, as to give my left pec some rest.

[OneWideBack]

Training April 13. 2011

Shoulders

Barbell Press
12*bar
12*130
10*220 - felt very hard today, I was fearing the next set
10*265 - Easy. Had me confused, so I went for seconds!
10*265

Lever shoulder press - I usually dont use this one
4*12*whole stack + 2 35 pound plates

Lateral Raises
4*10*48

Cable standing rear delt row
4*10*120

Since I skipped back yesterday I did a couple of sets of lat pulldowns, afterwards I did some ab work (Man I am looking forward to see those again, I miss em!)

I was fearing that my left pec would yell out in pain, but it wasnt too bad, I dont think it is as severe as I first thought. Hopefully this hurdle soon will be a thing of the past!

[OneWideBack]

Training April 15. 2011

GUNS - why not?

Db Hammer Curls
12*48
10*58
10*70
10*80

CG bench press - I was pretty anxious to see if my left pec would hurt
12*130
10*220
10*220

Lever one arm preacher curls
10*44
10*44
10*44

Cable triceps pushdowns
4*12*165+45

Ez Bar preachers
4*12*110 - pussy weight but I went SUPER strict, bi's peaking nicely

Lying triceps extension
3*12*50

[NEEDTOBUILDMUSCLE.COM]

Training April 15. 2011

GUNS - why not?

Db Hammer Curls
12*48
10*58
10*70
10*80

CG bench press - I was pretty anxious to see if my left pec would hurt
12*130
10*220
10*220

Lever one arm preacher curls
10*44
10*44
10*44

Cable triceps pushdowns
4*12*165+45

Ez Bar preachers
4*12*110 - pussy weight but I went SUPER strict, bi's peaking nicely

Lying triceps extension
3*12*50
It is not always about how much you lift. I would much rather see you bening very strict on the form and ensuring that you feel the exercise working the muscle group.

[OneWideBack]

Training April 16. 2011

Chest/Triceps

My left pec is still hurting quite a bit, so I went very light and did some stretching, just to get the blood flowing. Nothing spectacular to report. Unfortunately

[OneWideBack]

It is not always about how much you lift. I would much rather see you bening very strict on the form and ensuring that you feel the exercise working the muscle group.

Exactly my point, although I absolutely love heavy weight, I always maintain proper form, always!
Especially when it comes to biceps, I dont enjoy training my biceps particularly, and I feel if I go to heavy i just remove the tension from the biceps and I cant feel a thing.

[OneWideBack]

Training April 18. 2011

Back/Biceps

Rackpulls
10*155
10*265
6*375
6*485 - the first one of tough as nails, but the last five were banged out like a machine!

Lat Pulldowns
12*220
10*275
10*275

Lever incline row
10*175
8*220
8*220
8*220

Fat Bar Curls
3*10*130

Cable rope curls
3*12*165

Done and done!

[OneWideBack]

Training April 19. 2011

Shoulders - Man the heat really gets to me, I didnt eat enough today, and the gym was sooo fucking hot and humid, it was disgusting and didnt help my performance today!

Barbell shoulder press
12*bar
12*130
10*220
8*265
8*265

Lever shoulder press
4*10*265

Cable Lateral Raises
4*10*55

Cable standing rear delt row
4*10*120

Had a horrible sweaty time today. :D

[OneWideBack]

Training April 21. 2011

Chest/Triceps - I was very excited to see the state of my pec injury, fortunately for me, it has healed very well. Im not quite there yet, but it feels 70% well.

Bench Press
12*bar
12*130
10*220
10*220
10*310 - Felt pretty good, I must say, but I was properly warmed up.

Incline bench
4*10*175 - was very very strict and slow on the negative part of the lift. Actually caused a very nice pump

Plate loaded chest press - This is a great machine whenever I am injured.
4*12*418

Barbell triceps extensions
4*10*130

Cable triceps pushdowns
4*12*165+45

Very nice workout and I felt next to no pain from my pec injury!

[OneWideBack]

Training April 23. 2011

Back/Biceps

Lat Pulldowns
12*155
10*220
10*275
10*275

Lever incline row
12*130
10*175
8*175

DB hammer curls
10*48
8*80
8*80
8*80

Hyperextensions
3*12*bw

Ez bar preacher curls
10*110
10*110
10*130
10*130
10*130 - stood up during the last two sets

Cable Curls
4*12*165

[OneWideBack]

This was todays soundtrack:

xqds0B_meys

[Mr.Bones]

Good training in here. You doing a comp?

[OneWideBack]

Thanks man!

Nope, not this time around, I am just trying to get into a respectable shape again :)
I'm not even prepping anybody this time around!

[OneWideBack]

Training April 26. 2011

Fullbody
As i havent been to the gym in a couple of days because of school, I decided to get back into it by working a lil' bit of everything. Nothing crazy, but it definitely ramped my metabolism up! Tomorrow its chest. The coach of the local football teamed challenged me to try and follow him on chest day. He must have delusions of grandeur.

[Mr.Bones]

Who is that in your avi?

[OneWideBack]

Its Frank McGrath.

The guy they used in the Animal Pak ads :)

I'd wish i could say it was me !

[OneWideBack]

I'm not dead yet! Sorry for the lack of updates! I have been busy with school and this past weekend my father ended up in the hospital (he is fine, no need to worry!) so my thoughts have been elsewhere and my workout sporadic!

I got a quick workout in today, before heading off to celebrate me and my girls fifth anniversary! WoooooWoooooooooooooooooooo

Training march 3. 2011

Chest/Triceps

Benchpress
12*130
12*220
10*310
6*350

Incline Bench - very strict
4*12*220

Cable flyes
4*12*52

Cable tricep pushdowns
4*12*whole rack

It has been a couple of days since I last workout out. I am embarassed to say five days, but I might as well be honest right?
But I blew the fuck up, I have never felt such a pump and fullness. It was almost scary! But it is why we do it!

[OneWideBack]

Training March 4. 2011

Cardio/abs/legs/whatevs

I got ink done on my left palm yesterday, so no weight for the next couple of days, but I did 30 minutes on the treadmill and worked legs in misc. machines. Did some abs as well.

[OneWideBack]

Training March 5. 2011

Morningcardio - 30 minutes

[SwoleChamp]

bump. how u like the need2slin and phyoserms?

[OneWideBack]

BUUUUMP you motherfucking motherfuckers! I'm talking to you dads out there!

Training March 9. 2011
Man was it nice to be properly back in the gym again after what seems like an eternity off due to alot of troubles and headaches!

Chest/Triceps

Benchpress
15*130
15*220
10*310
10*310

Incline Benchpress
10*220
10*285
10*310

Plate loaded lever chest press
10*350
10*460
10*460
10*460

Cable triceps pushdowns
12*165+55 plate
12*165+55 plate
12*165+55 plate
12*165+55 plate

Lever Triceps Extensions
12*33
12*55
12*55
10*55

DONE! It was awesome!

[OneWideBack]

bump. how u like the need2slin and phyoserms?

I can only comment on the need2slin, I am saving the phytoserms for my pct, as it wont make much sense as I am on test atm.

But I really liked the need2slin, makes it much easer for me to handle my carbs :)

[SwoleChamp]

awesome man!

[OneWideBack]

Man I feel so great right now, I cant wait to get in to gym again tomorrow!

[OneWideBack]

Training March 10. 2011
Man today was a crazy day! Got up at 6 am, had my eggs and my juice. I had my last written exam today, so hopefully on my quest to becoming a danish teacher I will never have to do another danish assignment! Got the the place where the exam was held at 7.30, put up my pc, printer, books and what not. It kicked off at 9 am and ended at 3pm. I wrote eight pages and my gut feeling is pretty good!
Got home downed my isolate and passed the fuck out on my bed. woke up at 6.30 pm feeling pretty shitty. and decided to skip training today. Kicked myself in the head by 8.pm created my pre-workout concoction and got to the gym 8.30, worked my fucking ass off and felt great!
I worked out at a big commercial gym chain where I recently got a membership (again!) so I am not familiar with all the weight and will instead just give you the low-down of what I did.

Back/Biceps

Lat Pulldowns
3*10*whole rack

Db concentration curls
3*10*45

Cable Rows
3*10*whole stack

Barbell Curls
3*10*130

Cable Curls
2½*10*whole stack - I snapped the cable, I was slightly embarrased, but I felt kinda cool too. lol.

Ez bar reverse grip curls
3*12*90

DONE

[OneWideBack]

Training March 11. 2011

Shoulders

Smith rack shoulder press
12*130
10*220
10*220
8*265

Seated Rear Lateral Raises
4*12*22

Dumbbell Lateral Raises
12*35
12*40
10*40
10*40

And did some abs and calves, short concentrated workout.

[OneWideBack]

In spite of the lack of updates I have really been going at the iron these past days, I have yet to take a day off since march 9. and tomorrow I will do legs with a good buddy of mine. I have finally started to take my diet somewhat serious. I skip all of the small cheats and snacks that all add up, and I have been getting all my meals in whitout skipping any! Best of all, it shows! I will have an elaborate log of my leg day tomorrow :)

[OneWideBack]

Training March 16. 2011

Chest/triceps/cardio

Bench
15*130
15*220
10*310
10*350
7*350

Seated Cable flyes - this machine is fucking quality!
12*52
12*52
12*50

Incline Bench - I started feeling some shoulder pain, which is never good.
10*220
10*310
8*310

Cable triceps pushdowns
3*12*whole rack

Dumbbell lying triceps extensions
3*10*53

"Roelly Winklaar inspired one arm cable triceps extension"
3*10*28

Done, I proceeded to do some rotator cuff exercises to prevent further problems.

Treadmill
20 min powerwalk

[OneWideBack]

Training March 17. 2011

Back/Biceps/Cardio

Lat Pulldowns
12*110
10*200
10*265
8*265

Seated rows - in spite of the rack only holding 175, it really hits the spot
4*12*175

Barbell rows - strict
12*130
10*220
10*265

Ez bar curls
12*130
10*155
10*155

Hammer Curls
10*53
10*62
10*62

One arm cable curls
3*15*28

Cardio
20 min powerwalk on treadmill!

[OneWideBack]

Training March 18. 2011

Shoulders/Cardio

Smith shoulderpress
15*130
15*130
10*220
10*265
8*265

Seated cable rear laterals
4*12*30

Dumbbell Laterals
4*12*35

Cardio
25 min on the treadmill watching the tight ass of a hot girl in tights. :D

[Dre23]

Following along OWB!!

This is great stuff and I see that your presses are going up...good job! :yep:

BUT, it is May NOT March buddy!

Yes, I know that time is flying!!!

[OneWideBack]

Thanks Dre! And yes you are absolutely right, must be the blood pressure post-workout fucking with my brain :P

[OneWideBack]

Training May 19. 2011 - Thx Dre! :P

Extracurricular Gun workout!

CG Bench
15*130
15*130
12*220
10*310
8*310

Dumbbell Curls
12*35
10*52
10*57
10*57

Cable Tricep pushdowns
4*12*whole stack

Ez Bar Preacher Curls
10*130
10*130
10*130

Cable Bent-over Triceps Extensions with rope attachment
10*78
10*100
10*88

Cable Curls with rope attachment
3*12*88

Cardio
20 minutes on the treadmill

[OneWideBack]

I have been hard at it despite the lack of updates. But I have my mind on other things than updating this log as my exams are coming up next month, so not only am I hitting the weights hard, but the books as well.

But I will share this picture from today:

[OneWideBack]

Small update May 29. 2011

Did arms today and on my fourth set of CG bench (I do at very close grip) I did 330 for eight reps quite easily, so that was nice.

And the weight is decreasing and everybody tells me I'm bigger, but that is what bodybuilding is all about right? :)

[OneWideBack]

I know I havent updated this in like forever! But I had a bit of a nice surprise today. I tried on an old pair of pants that I havent been able to fit for quite some time, and I just popped right in them! 300+ lbs and I fit 36" pants, thats pretty cool I reckon, and I still have quite a bit of fat to shed around my midsection.

One day I tell you, one day!

[ChristyLaurenPoole]

LOL, whhhhhhhhhhhhat happend? No more faceless pics!? ;)