Keep up the good work.
Have you been gaining bodyweight?
Im not sure actually guess im about 207 now, could check someday.
I have been heavier, I was like 220 2 years ago.
Hadent trained for long that time, had 38" waist and was chubby. This summer i was like 187 with 33" waist… Now i gained about 18lb and still have 33" waist 
So in 3,4,5 years it maybe be good. The long term goal is to be like 220 in ok shape…
Having holiday now with the family so its difficult to eat as strict and train with this gear as normal (train at my partens house in the basement)… Well have to to the best out of it… Becouse im serious (at least I think so) having chicken , tuna and out meal when im on trips and everything…
Have some strenght goals this vinter, bench 5x286, deadlift 5x440 ,squat 5x330 … I now i suck in all of them , specially squat… So train legs harder now becouse I recon i have a loot to gain on them
So if anyone have tips, about eating, training or anything else, I really would like hearing from you Thats why i joined this great forum.
I also have a question about my rutine:
The chest/back day… is bench , deadlift, barbell row, chins, incline, flyes a good order of the exersices? Since bouth deadlift and bench is great exercises, who i bout like I want them first in my rutine. But its altso great to get the back workout finished before i start the chest work…
What would you guys do?
man that was a long reply…
Merry Christmas
Wednesday
Closegrip benchpress 4x8 176
Skull crushers 3x10 110
Triceps pushdown 3x12
Barbell bicepscurl 8x 110 15x 88 2x15 66
Incline dumbell curl weight each db 38,5 3x8
Concentration curl 38,5 db 3x10
Total set : Triceps 10 Biceps 10
Good pump on christmas eve
Friday
Squat 10x154 4x10 264
Stiff legged deadlift 4x12 264
Lying legcurls 4x10 99
Leg extensions 4x15 99
Sets: Quads 8, Hamstrings 8
Didnt have time to workout yesterday, christmas party with the family ending with some drinking… hehe Christmas only once a year so
Saturday
Barbell shoulderpress standing : 4x10 132
Dumbell press : 60,5 dumbells x10 + 49,5db x12
Standing side lateral : 33 dumbells 3x12
Bentover side lateral : 33 dumbells 2x12
Some ab training… situps etc
Sets: Shoulders 11
Monday
Deadlift 4x10 264
Barbell row 3x10 231
Lat pulldown 3x12 132 lb
Bench 8x 154 , 5x242 , 6x220 ,6x198, 8x176
Incline dumbell press 82,5 db 3x10
Flyes 49,5 db 3x15
Total set: Back 10 Chest 10
Only have 264lb here, so not any heavy deadlifting, but light deadlift is problaby better than no deadlift
Wednesday
Closegrip benchpress 4x8 187
Skull crushers 3x8 119
Triceps pushdown 3x12 55
Barbell bicepscurl 6x119 6x110 6x97 10x88
Incline dumbell curl weight each db 38,5 3x10
Concentration curl 38,5 db 2x10
Total set : Triceps 10 Biceps 9
Friday
Squat 10x154 6x8 264
Stiff legged deadlift 5x12 264
Lying legcurls 4x10 110
Leg extensions 4x15 110
Sets: Quads 10, Hamstrings 9
Good workout in the cold basement.
just increasing the volume (set or reps) since i dont have more weights here.
Saturday
Barbell shoulderpress standing : 4x10 143
Dumbell press : 49,5db x12 x2
Standing side lateral : 33 dumbells 3x15
Bentover side lateral : 33 dumbells 2x12
Some ab training… situps etc
Sets: Shoulders 11
Iv got some pain in right biceps, have it since Thursday. Hope its better on Monday when its time for chest and back.
This log is a good motivation for me, you cant chicken out when someone (maybe) is reading what you are doing. And if anyone have any advices to the workouts or anything else just write
Monday
Had some pain in my right biceps the past couple of days. Was not sure if i should workout, but had a light workout.
Bench 10x110 10x176 10x198 10x220 5x242 5x176 10x110
Flyes 38,5 db 3x15
Barbell row 110 4x20
Lat pulldown 66 3x20
Total set : Chest 9 Back 7
Wednesday
Closegrip benchpress 4x12 154
Triceps pushdown 3x20 44
Barbell bicepscurl 2x12 88 2x12 66
Standing dumbell curl 27,5 3x12
Total set : Triceps 7 Biceps 7
Light workout because of the pain the arm the last day… its feel ok no but dont taking any risks.
Tomorrow im going back to the city, and to the training center with more equipment.
Friday
Squat 10x154 10x220 10x264 6x286 10x220
Legpress 2x12 484
Stiff legged deadlift 3x10 308
Lying legcurls 3x15 85
Leg extensions 3x15 200
Calf raise in smith : 3x20 374
Sets: Quads 9 , Hamstrings 6 , Calves 3
about 40 min workout,
back in the city and with more equipment.
Saturday
Dumbell shoulderpress 4x8 77dumbells
Smith press 3x10 132
Seated side lateral 33 dumbells 3x12
Reverse pecdec 2x15 115
Leg raise 3x40 reps
Rotation machine 3x15 125
Total set : Shoulders 12, Abs 6
Good workout.
Since i still have some pain in my biceps, i gonna drop the back and biceps work the next week. Guess im going for a chest,tri day insted of seperate workouts that week.
OK, change in planes… since my biceps still is in pain. Im going to take the whole week of.
Then just going to continue this split, since it have worked. Have had some progress.
After one week break, im still not sure if im ready to start working out again…
Its not pain in the arm all the day, but Its feel like its something, difficult to explain. so im not sure, eater take a week of, or train easy… not often i got injuries so not sure whats the right thing…
Ok, had 1 week easy training (that I logged), and took one week of. Was not sure if I should take start again or take more time of… well i tryed to train… A little bitt easier and dropped the biceps training… no need for risking anything.
Selected a other split I have used a loot before, and my plan is to use this 6-8 weeks, take a week of and go back to the 4 split I have used know… This is to splits i feel works for me.
Its Monday : Chest, shoulders,triceps
Tuesday : Back, hamstrings
Wednesday : off
Thursday : Chest, shoulders, triceps
Friday : Back, quads
This week i didnt to hamstrings and quads like plan, but i guess that is a better ide.
The plan is like this :
Monday :
Bench 4 set pyramide ,
incline 2 set,
pec dec machine 2 set,
shoulderpress db 3set,
side lateral db 2 set,
skull crushers 3 set,
triceps extensisions 2 set.
Total sets : chest 8, shoulders 5, triceps 5
Thuesday:
Deadlift 4 set pyramide
Barbell row 2 set
Lat pulldown 2 set
Straight legged deadlift 3 set
Leg curls 3 set
Back: 8 , hamstrings 6
Thursday:
Incline bench 3 set
Declien bench 3 set
shoulderpress smith 3 set
Sidelateral pully 2 set
Skull crusher 3
Triceps extensions 2 set
Chest: 6 , shoulders 5, triceps 5
Friday
Squat 4 set pyramide
Leg press 2 set
Leg extensions 2 set
Cable row 3 set
Lat pulldown 3 set
Quads 8 , back 6
Total thrue the week : Chest 14, back 14, legs 14, shoulders 10, triceps 10.
Any feedback on the split, let me know Used it before with progress. Going to add biceps training after a while.
Just the log this week, a easyer week to get back in business
Not exactly like my plan but jee, it was a good week.
Monday:
Bench 10x132 8x176 7x242 8x220 9x198
Incline db 2x8 77
Shoulderpress db 8x66 , 8x60,5 , 8x55
Sidelateral db 2x12 27,5
Skullcrusher 6x110 , 8x88
Pushdown 120 x 3x15
Pec dec 115 2x12
Chest 7 , shoulders 5, triceps 5
Tuesday:
Deadlift 10x154 8x264 8x352 5x374 8x330
Barbell row 2x10 198
Squat 10x198 3x8 242
Lat pulldown 2x12 130
Back 7 , legs 4
Thursday:
Bench 10x132 8x220 8x198 8x176 8x154 10x132
Shoulderpress smith 3x10 132
Sidelateral pulley 3x12 20
Skullcrusher 99 3x10
Pushdown 2x15 110
Pec dec 2x20 115
Chest 7, shoulders 6, triceps 5
Friday:
Squat 10x132 8x220 4x308 6x286 6x264 8x242
Stiff legged deadlift 3x10 319
Legcurls 2x15 95
Cable row 3x12 198
Lat pulldown 1x10 145, 1x10 115 1x10 105
Legs 9 , back 6
Monday
Bench 10x132 8x176 3x264 4x242 6x220
Incline 2x10 154
Pec dec 125 2x12
Shoulderpress db 8x71,5 8x66 8x60,5
Sidelateral db 2x12 33
Skullcrusher 6x115,5 6x110 6x99
Pushdown 2x12 140
Total sets: Chest 8 , shoulders 5, tricps 5
40 minutes workout.
The bench was heavy today…
Tuesday
Deadlift 10x154 8x264 5x396 6x374 8x352 6x330
Barbell row 2x12 209
Stiff legged deadlift 3x10 286
Leg curls 3x12 105
Lat pulldown 2x12 145
Incline bicpscurl 3x12 38,5
Back 8 , hamstrings 6, biceps 3
40 min workout.
Hard for the lower back with bouth deadlift and stifflegged deadlift same day. But a good workout.
Thursday
Incline bench 10x132 8x176 6x198 6x176
Decline bench Smith 3x10 198
Shoulderpress smith 3x10 143
Sidelateral cable 3x15 20
Skullcrushers 3x10 104,5
Pushdown 3x15 120
Chest 6, Shoulder 6, Triceps 6
35min workout