Rids - 283lb to Marathon - Let the journey begin

So the next bodystats measurements are in. Definitely making good progress, nearly a couple of inches off the waistline already.


Height: 178cm
Weight: 83kg
Bodyfat: 21.9%

Upper Arm: 11.8 inches
Chest: 40.0 inches
Waist: 36.5 inches
Hips: 38.1 inches
Thigh: 20.2 inches
Calf: 16.7 inches

Also had the weigh in that confirms it...

101lb Lost
 
I've started the progression from resistance machines to free weights / some compound lifts. My mobility has come on leaps and bounds, I still have issues getting a barbell behind my head to rest comfortably on my traps so full on back squats are out for now. The plan is to start of very light, give my stabilisation time to develop, focus on form and then ramp up pretty quickly over the coming months.

Warm Up
5 minutes Airdyne Bike, 20s Sprint, 40s Rest
Lower Body Mobility Drill

Squats
3 x 12 x BW

Goblet Squats
1 x 10 x 10kg
1 x 10 x 15kg
1 x 10 x 20kg

Elevated Heel Squats
1 x 10 x 10kg
2 x 10 x 15kg

Rear Lunges
3 x 12 x BW (Ugh)

Wall Squats - 7kg Medicine Ball
3 x 60s

Various Core Work
Static Crunch Routine
3 x 30s Bosu Planks
3 x 10 Single Leg Jackknifes
 
Aye - I've been working on shoulder dislocations and various band pullaparts for some time. They're already a lot better than they were, but there is still a long way to go.

Was Chest / Bicep day today - again please excuse the incredibly light weights, a lot of these exercises are new / unfamiliar to me so starting off safe and low and will increase as time gos by.

Push Ups
3 x 8 x BW

DB Bench Press
1 x 12 x 12kg
2 x 8 x 12kg

BB Incline Bench
3 x 10 x 20kg

Pec Deck Machine
3 x 12 x 40kg

Brocep Hammer Curls
3 x 12 x 8kg

Cable Crossovers
2 x 12 x 3.75kg
1 x 12 x 5kg

Bicep 21's
2 x 15

Its amazing how much I struggled with some of that considering what I can do on resistance machines - but then again as people say here resistance machines really don't make you strong, they make you strong at using them. Will be feeling it tomorrow - however I'm time limited this week so its shoulder day tomorrow.
 
Shoulder day - how I dread you. My shoulders and triceps are in a running battle for my weakest area, I think shoulders are currently ahead. Today was never going to be fun...

Warm Up
Row 1000m @ 4m 05s - Was hoping to break 4m, bit annoyed I let it slip at the last.
Upper Body Mobility Drills

Military Press
3 x 10 x 20kg

Front to Side Raises
3 x 6 x 4kg - and my god even that was a struggle, these things are hell.

Farmers Walks
3 x 40m x 60kg

Seated DB Shoulder Press
1 x 10 x 8kg
2 x 8 x 8kg

Facepulls
1 x 20 x 7.5kg
2 x 15 x 7.5kg
1 x 10 x 7.5kg


My body is beat up at this point, training 4 days in a row and adding in a whole heap of new exercises is not the smartest thing I've done, but I knew I was going to be away this weekend so wanted to get everything in. Next session is back and triceps... bring on the deadlifts.
 
Back / Tricep Day today.

Warm Up
500m Row @ 1m 56s
Upper Body Mobility Drlls

Hex Bar DL
2 x 6 x 55kg
1 x 6 x 75kg
1 x 6 x 85kg
1 x 4 x 90kg
1 x 3 x 90kg

The plan was to push towards 3 x 6 x 90kg but I just felt my form starting to waiver, felt my back hunch forward on the each of the last reps at 90 and decided it was best to bail out instead of pushing too hard too early.

Lat Pulldown
3 x 8 x 45kg

Low Row Machine - Single Arm Rows
1 x 10 x 45kg
1 x 8 x 50kg
2 x 8 x 55kg
1 x 8 x 60kg

Seated Tricep Press
3 x 6 x 16kg
2 x 6 x 20kg

Cable Push Downs
1 x 12 x 15kg
1 x 10 x 15kg
1 x 8 x 15kg
1 x 10 x 10kg
1 x 8 x 10kg

My triceps were completely done after that, nothing left to give, really really need to keep working on them. I've got nearly 3 days off now, bit of time to recover.
 
Did bodystats with the PT last night before the weigh in - dietwise it hasn't been the best couple of months, so not shocked that I've put on a couple of lbs. All seems to have gone straight to the stomach (typically) so just working on refocusing, cutting back the calories and continuing to up the intensity of the workout.

Height: 178cm
Weight: 84kg
Bodyfat: 21.3%

Upper Arm: 12.0 inches
Chest: 40.5 inches
Waist: 38.7 inches
Hips: 38.1 inches
Thigh: 22.2 inches (!!!! Bring on the tree trunks !!!!)
Calf: 16.8 inches

Warm Up
5 Minute Row
60s Warm Up
15s Sprint, 45s Recover
20s Sprint, 40s Recover
25s Sprint, 35s Recover
30s Sprint, 30s Recover

Upper body mobility drills

Push Ups
3 x 8 x VW

DB Bench Press
3 x 8 x 12.5

Incline Bench Press
3 x 10 x 25

Cable Crossovers
2 x 10 x 6.25kg

Bicep Hammer Curls
3 x 10 x 10kg

Bicep 21's
2 x 15
30 Second Isolated Hold on last rep.



Not happy about the weight gain, I should have expected it but feel I've let myself down somewhat. Its not the weight that bothers me but a couple of inches on waistline is not acceptable. Bodyfat is down though, I'm guessing due to the increased muscle mass around the thighs. Working hard now to get those inches back off the stomach, 2000cal a day here I come. Ugh.
 
Leg day today, much pain to be had.

Warm Up
Low body mobility drills
5 minute cycle - 2.7km

Squats
4 x 12 x BW

Goblet Squats
4 x 10 x 20kg

Rear Lunges
3 x 12 x BW

Leg Press - Deadstop Reps
1 x 8 x 80kg
1 x 8 x 100kg
1 x 8 x 120kg
1 x 8 x 130kg
1 x 8 x 140kg

Decided to stop there, there was probably a set at 150 to be had, but I was running out of time.

Leg Extention Machine
1 x 100 x 25kg

When I was set this as a challenge I thought it would be easy... hahaha I was insane. This was hell on earth, had to have far too many brief respites from the pain.
 
Fighting off a bit of a chill this week, really don't have much energy, feel pretty weak /drained. Decided to go the gym anyway, today was supposed to be shoulder day followed by intense cardio, instead its just shoulder day.

Warm Up
Shoulder dislocates and band pull aparts
500m row in 1 minute 50.

Military Press
2 x 10 x 25kg
1 x 8 x 25kg
1 x 7 x 25kg

Was trying to get that 3rd set of 10, wasn't having it.

Front to Side DB Raises
3 x 6 x 4kg

These are still hell.

Farmers Walks
3 x 40m x 60kg

Seated DB Shoulder Press
3 x 8 x 10kg

Face Pulls
3 x 20 x 7.5kg

Bonus Brocep BB Curls
1 x 8 x 35kg
1 x 8 x 30kg
1 x 8 x 25kg
1 x 8 x 20kg
1 x 8 x 15kg


Now the big question is... I've been strictly trying to keep to 2000 cals this week after the weight gain. I'm doing ok, but I must admit having been ill I feel a real craving for more food. Is giving in to this craving and adding maybe 500 cals for the next couple of days going to provide any benefit to my recovery, or am I just looking for an excuse to eat more?
 
Back and Triceps day (with bonus chest) - failed hard on the deadlifts last week, wanted to show progress today, despite feeling like ass.

Warm Up
Band pull aparts
500m Row - 1 minute 48 seconds

Hex Bar Deadlifts
2 x 6 x 55kg
1 x 6 x 75kg
1 x 6 x 85kg
3 x 6 x 90kg

Struggled a bit with the last set, but other than that felt good.

Lat Pulldown
2 x 8 x 50kg
1 x 5 x 50kg
1 x 4 x 50kg

Didn't have that last set of 8 in me. However I'll nail it next week.

Low Row Machine - Single Arm Rows
3 x 8 x 55kg
2 x 8 x 60kg

Cable Pushdowns
1 x 15 x 15kg
1 x 12 x 15kg
1 x 10 x 15kg
1 x 8 x 15kg
1 x 6 x 15kg

Was hanging around waiting for a bench to free up, was going to do some light benching and some seated tricep presses but gym was absolutely rammed and I ran out of time.

Bonus Pec Deck
3 x 12 x 40kg

Something to do while waiting.

Going to the gym tomorrow for some light swimming / steam room / sauna. I'll try and fit the Tricep Press and some bench work in alongside it.
 
So couple of workouts to log.

Monday was the dreaded Shoulder Day!

Warm Up
1000m Row - 3m 56s
Band pullaparts

Core
Static Crunch Drill
3 x 60s Plank

Military Press / Hellraisers
3 x 6 + 4 x 15kg

Seemed strange to struggle so much with this, but hellraisers are not fun.

Seated DB Shoulder Press
3 x 8 x 7.5

Dropped weight on these to work on form, left arm has a mind of its own. Did some work with a lacrosse ball on my chest / shoulder area after the 2nd set and it all seemed to come together. Guess there was some lingering tightness.

Front to Side DB Raises
3 x 10 x 2.5kg

Insanely light weight to be doing these with, worked on a wider extension / form.

Farmers Walks
4 x 40m x 60kg

With DB's this time and not a tire, much harder to grip, grip needs lots of work.

Facepulls
3 x 20 x 7.5kg

and then Tuesday arrived and its... LEG DAY :(

Warm Up
Tons and tons of mobility work
5 minute cycle - 2.9km

Squats
5 x 12 x BW

Goblet Squats
4 x 10 x 24kg

Rear Lunges
3 x 16 x BW

Leg Extensions - Deadstop Reps
1 x 8 x 80kg
1 x 8 x 100kg
1 x 8 x 120kg
1 x 8 x 130kg
1 x 8 x 140kg
1 x 7 x 150kg

That last rep did not want to go up for love nor money.

Calf Press
1 x 15 x 90kg
1 x 15 x 110kg
1 x 15 x 130kg
1 x 15 x 140kg
1 x 15 x 150kg

Leg Extension
1 x 100 x 25kg

Still not fun.

Add onto that 11 miles walked today running around like a blue-assed fly and you can imagine my legs are pretty beat.
 
Took a tumble off the diet and exercise wagon over the last 6 weeks. Have been struggling with motivation to get down the gym and have been eating everything that couldn't outrun me.

I've put on a fair bit of weight, and its bad weight too. I clocked in at 188 lbs this morning - I'm not beating myself up over it, I've been stressing about weight and exercise for nearly 18 months, if I have a 6 week blip I can recover from that.

I'm going for a 35 day blitz, calories back under 2000 a day, 170g+ of protein, and some form of exercise every day. Starting off with the dreaded leg day today.
 
Standard OHP for one rep, then come half the way down, back up, standard OHP.. rinse, repeat, cry.

Not sure if there is a more official sounding name for them, just that is what my PT gave me. My weakness lies in my triceps, shoulders are actually pretty strong, so its a way of isolating the muscles that need the work the most.

Feeling the leg DOMS today, in around 12 hours I imagine I'll be weeping in the corner.

Done a good chest workout today, used chains for the first time, again trying to overload my triceps, that was really tough.
 
Holy log resurrection batman.

I'm back on the grind. I was in a relationship for a while, and happiness builds contentment and in typical fashion I let myself go to pot.

I went back up to 210lbs after not training at all for the best part of a year. It was a very soft doughy 210lbs too, any muscle that I had was quickily lost.

8 weeks ago things changed, I got back to it. I've trained every day since then, I have 35 more days before I go away for a 3 week road trip. 35 more days to push myself as hard as I can. Good news is that I feel my muscle has all come back pretty well, I'm already a lot leaner and a lot harder than I was.

Currently weighing in at 194lbs, guesstimate around 22% bodyfat. Looking to get to 185 in time for the trip, and just burn as much visceral fat as I can. After the road trip it'll be a grind until I can get my weight back under control, ideally I'd like to be looking at sub 15% bodyfat but I've never achieved anything like that in my life and given my age (35 soon, ugh) that may be a pipe dream.

This log here is another mechanism to make myself accountable, to show my progress, my struggles.
 
Tuesday Workout:

DB Bench
18kg x 12 x 2
22kg x 12 x 2
22kg x 10 x 2
22kg x 7 x 1

DB Incline Bench
18kg x 12 x 1
18kg x 11 x 1
18kg x 10 x 1
18kg x 8 x 2

Cable Crossovers
10kg x 12 x 3
10kg x 9 x 1
7.5kg x 12 x 1

Close Grip Bench Press
40kg x 9 x 3

Pec Fly
8kg x 10 x 3

Peck Deck Macine
45 x 12 x 1
60 x 8 x 4

Little should tweak setting up for the crossovers, pushed through the pain.

Wednesday Workout

Goblet Squats
22.5 x 15 x 3

Prowler Runs
60kg x 1 x 3

Leg Press
160kg x 14 x 12

Calf Extensions (dont laugh!)
140kg x 18 x 6

Leg Curls
60kg x 15 x 1
60kg x 15 x 4

Leg Extensions
25kg x 50 x 1

Huge volume on the leg press, had nothing left in the tank for the rest of the workout!
 
Shoulder Day

DB Shoulder Press
16kg x 12 x 2
16kg x 9 x 2
16kg x 8 x 2

Front Raise
6kg x 9 x 5

Lateral Raise
6kg x 9 x 5

High Pull
25kg x 12 x 2
25kg x 10 x 3

DB Shrugs
22kg x 20 x 6

Arnold DB Press
10kg x 12 x 2
10kg x 10 x 2
10kg x 8 x 1

Landmine Press
10kg x 12 x 3

Happy with today, given the shoulder tweak from Tuesday I was a bit anxious about aggrivating it but came through with no issues.
 
blairw said:
Good to see you back Rids - changing jobs, travel etc has left me in a similar (was worse - made 237lbs again!) position but back on it now also... may log again
Click to expand...

Good to hear from you dude, get back on the grind, you were absolutely killing it before, no doubt you can do it again.

Back Day

Seated Row (Machine)
80kg x 12 x 5
65kg x 20 x 1
55kg x 25 x 1
45kg x 25 x 1

Lat Pulldown
45kg x 12 x 2
55kg x 12 x 1
55kg x 10 x 1
55kg x 9 x 1
55kg x 8 x 1

Lat Pulldown (V Bar)
45kg x 12 x 2
55lg x 7 x 4

Facepull
25kg x 15 x 1
25kg x 12 x 4

Straight Arm Pulldown
20kg x 10 x 2
20kg x 8 x 2

Deadlift
90kg x 8 x 1
90kg x 7 x 1
90kg x 6 x 2

BB Bicep Curls
20kg x 12 x 2
20kg x 10 x 1

Not bad, progress on the pulldowns, definately a few cheat reps in the V Bar Pulldowns. Limiting factor on deadlift is still grip strength.
 
Chest Day is the Best Day

DB Bench Press
18kg x 12 x 2
22kg x 12 x 2
22kg x 10 x 1
22kg x 9 x 2

DB Incline Bench Press
18kg x 12 x 1
18kg x 11 x 2
18kg x 10 x 1
18kg x 8 x 1

Pec Deck Machine
45kg x 12 x 1
60kg x 12 x 1
60kg x 10 x 1
60kg x 9 x 2

Close Grip Bench Press
40kg x 8 x 5

Pec Flys
8kg x 10 x 3

Hammer Curls
10kg x 12 x 4

Considering I hadn't eaten for the best part of 24 hours before hand and did back day last night, that really didn't go too badly at all. Absolutely fatigued now. Skipped the cable crossovers, still feeling a little tweak in the shoulder so no point risking it.
 
Leg Day - Machine Edition

Leg Press
120kg x 12 x 1
140kg x 12 x 1
160kg x 12 x 1
180kg x 12 x 1
200kg x 12 x 3
200kg x 16 x 1
170kg x 15 x 1

Calf Extension
150kg x 15 x 5

Leg Curls
60kg x 15 x 2
60kg x 12 x 3

Leg Extention
25kg x 180

Leg Press (Single Leg)
60kg x 12 x 1
70kg x 12 x 2

Lat Pulldown (V Bar)
45kg x 12 x 2
55kg x 12 x 1
55kg x 10 x 1
55kg x 9 x 1

Hammer Curls
12kg x 10 x 3

Thats me maxed out on the leg press machine, will have to start using the plate loaded one to progress.
Leg extentions were hell, never had a leg pump like that before.
Random lat pulldowns are in there as I've never been able to do a pullup, so a bit of extra work in there.
 
Light Whole Body / Cardio Day

DB Bench Press
15kg x 10 x 1
20kg x 12 x 3

Deadlift (form work)
40kg x 12 x 3

Hammer Curls SS with Close Grip Push Ups
10kg x 12 x 3 / BW x 10 x 3

Ring Rows SS with Ball Slams
BW x 12 x 3 / 11kg x 25 x 3

Prowler Shuttles
40kg push from bottom, 94kg push from top, 32kg DB farmers walk x 3

2.5km swim

Well thats me utterly ******. Last 20 lengths were more like slow drowning than swimming but probably the first time I've managed 100 lengths in over 10 years.
 
Last edited:
BaroUK2 said:
Great work Rids, I believe its being 2 years since your last picture show us some more inspiration, pictures please xD
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No real progress pictures at the moment as I basically had two years off from following any sort of program, workouts were sporadic at best and I gainted nearly 30lb back. About 20 of that has been trimmed, I'll do a progress shot just before the holiday in 3.5 weeks!

Kris_90 said:
180 reps??? no wonder you had a leg pump :D:D

If you want to do a pull up look at pull up development exercises. The lat pulldown doesn't really help/transfer over to a pull up. Start doing negatives now, jump up to the bar and hold yourself up for as long as you can. As the weight drops, the easier it is to do a full pull up :)
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Funnily enough I started work on negatives tonight, just chin up negatives at the moment as opposed to pull up ones. Will try and work this in to the routine twice a week, but cheers for the heads up.

Shoulder Day

DB Shoulder Press
16kg x 12 x 1
16kg x 10 x 1
16kg x 8 x 4

Front Raises
6kg x 12 x 5

Lateral Raises
6kg x 12 x 5

High Pull
25kg x 12 x 2
25kg x 10 x 3

DB Shrugs
22kg x 22 x 6

Arnold DB Press
10kg x 12 x 4
10kg x 10 x 1

Landmine Press
30kg x 15 x 3

Bit of a meh workout, for some reason things just didn't click tonight. Still managed to beat myself up pretty good though so not going to let it get to me.
 
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