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bader85's 2012 Contest Transformation Log

RADAR said:
Good improvement, morning cardio would make a huge difference, i know everyone hates it but the rewards reap the benefits!
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most definitly, my diet has been suspect...not bad but not as strict as I would like it and am fasted is keeping things in check for me
 
gymjunkie09 said:
most definitly, my diet has been suspect...not bad but not as strict as I would like it and am fasted is keeping things in check for me
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I'd do am fasted cardio but I don't really have the time, I work 12 hours a day + 2 hours travelling gives me sweet FA in terms of time. If I awoke earlier I wouldn't get enough sleep. And I don't really think I get enough as it is!
 
Colstreamer said:
I'd do am fasted cardio but I don't really have the time, I work 12 hours a day + 2 hours travelling gives me sweet FA in terms of time. If I awoke earlier I wouldn't get enough sleep. And I don't really think I get enough as it is!
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damn that sucks bro, why don't you move closer to work? life is too short to be wasting 2hours a day just to get to work to work another 12
 
gymjunkie09 said:
damn that sucks bro, why don't you move closer to work? life is too short to be wasting 2hours a day just to get to work to work another 12
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Because I work in the most expensive area in the UK for housing. I can't afford to live any closer. It wasn't quite so bad at work till recently (thanks London Olympics!) I'm looking for a new job and I've got a little plan in the works which could see me not having to work... :)
 
Colstreamer said:
Because I work in the most expensive area in the UK for housing. I can't afford to live any closer. It wasn't quite so bad at work till recently (thanks London Olympics!) I'm looking for a new job and I've got a little plan in the works which could see me not having to work... :)
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damn bro, don't hold out I don't wanna work either lol
 
gymjunkie09 said:
damn bro, don't hold out I don't wanna work either lol
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i was forced outta work( my own business due to glaucome)
I have two gyms where i train members and get free admission, but when time is a faxtor I go nextdoor to my Deceased parents

house i was lucky to find a gym that went out of business so i bought almost everything, I love my Squat rack.

Dumbell rack goes up to 200lbs and it's all york.:)
 
Good luck to you bader, I'm excited to see you make another run for it this year. You were an awesome 'opponent' last year (I use that term loosely because we were all helpful with each other), I'm pullin for you :)
 
gymjunkie09 said:
damn bro, don't hold out I don't wanna work either lol
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:) I'm trying to set up a hair salon with my GF who is a very good hairdresser but knows nothing about running a company whereas I ran my own company from 2005-2008 :evil:
 
RADAR said:
i was forced outta work( my own business due to glaucome)
I have two gyms where i train members and get free admission, but when time is a faxtor I go nextdoor to my Deceased parents

house i was lucky to find a gym that went out of business so i bought almost everything, I love my Squat rack.

Dumbell rack goes up to 200lbs and it's all york.:)
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Nice! I feel sorry for the people you train lol, you must turn people into beasts though :evil:
 
RADAR said:
i was forced outta work( my own business due to glaucome)
I have two gyms where i train members and get free admission, but when time is a faxtor I go nextdoor to my Deceased parents

house i was lucky to find a gym that went out of business so i bought almost everything, I love my Squat rack.

Dumbell rack goes up to 200lbs and it's all york.:)
Click to expand...

Man that's harsh, I take it your eyes are ok now?

My business went under simply cos the work dried up after the 2008 crash

I used to have a gym in my garage when I lived in the country, had a bench, squat rack, lat pulldown machine with enough weight for 100kg (220lbs), a 135lbs punchbag AND sparring area/ring (only had ropes along one side, the other 3 were concrete walls! Try bouncing off them!!)
 
gymjunkie09 said:
nice, so its almost like pimping her out? lmao :qt::qt::qt:
Click to expand...

Lol kinda, she does the work I just "supervise" the money and make sure the taxes etc are paid correctly etc! :evil:
 
gymjunkie09 said:
Nice! I feel sorry for the people you train lol, you must turn people into beasts though :evil:
Click to expand...



I try to go easy on them and they still puke....WTF! Wussies!

THe dedication Rate is only 30% i'm sad to say! I offer encoutagement and everything but some are so out of shape it's hopeless, even after they quit,I call them because i care that much!
 
Bader, awesome job bro!
Always Love seeing a Tall fella like me hittin it hard!
(people dont realise how hard those extra 5-6 inches we have to move the weights are!!!)
My leg workout today will be fueled by your results as inspiration! Cant wait!!!

Sent from my SCH-I510 using EliteFitness
 
RADAR said:
I try to go easy on them and they still puke....WTF! Wussies!

THe dedication Rate is only 30% i'm sad to say! I offer encoutagement and everything but some are so out of shape it's hopeless, even after they quit,I call them because i care that much!
Click to expand...

I used to train people in boxing and martial arts, pretty much the same dedication rate, worst thing is when you find someone with loads of potential who doesn't have the desire to realise it fully. I don't know where you get the energy to keep motivating people who don't seem to care, I used to get really passionate about it put in a lot of time and effort helping my students to see them quit or just not bother.
 
Colstreamer said:
I used to train people in boxing and martial arts, pretty much the same dedication rate, worst thing is when you find someone with loads of potential who doesn't have the desire to realise it fully. I don't know where you get the energy to keep motivating people who don't seem to care, I used to get really passionate about it put in a lot of time and effort helping my students to see them quit or just not bother.
Click to expand...


I agree Brother, I trained this guy many yrs ago 6' 3" walked in wet at a 139 lbs ,put him on a program in little over a yr he put on close to 50 lbs of muscle ,he was 19 all natural ,I never saw anything like it! His bench went up from 75lbs to 425, I told him he had potentual to be one of the best bench presser's to come outta GA.WE went to a bench meet I begged him to enter ,even offered to pay the fee ,he was imitimated looking at some of those contestants, big body ,Skinny legs, his bench at that time was 475, after all was said and done all he did was piss and moan because he didn't enter, it was no contest!
THen he met a girl and 6 months later that was that!
What could have been should have been ,but wasn't!
 
Radar I don't know how you put up with stuff like that. It just gets me down when you get someone with the potential to outshine their teacher who just doesn't take the sport seriously. I gotta take my hat off to you if you're still doing it. I won't train anyone in martial arts anymore unless they chop off their right hand first to prove their dedication.

Ok that's an exaggeration but you get the picture!
 
We had a eternally pissed off phllpn/korean intructor at coronado, he put fear in us. We were terrified to not give him our all, I think my shins were bruised for a year. He would charge his students a penalty (his side job) when they werent giving their all...they either payed up or hed kick them out.

Sent from my SCH-I510 using EliteFitness
 
psizzle_8 said:
Good luck to you bader, I'm excited to see you make another run for it this year. You were an awesome 'opponent' last year (I use that term loosely because we were all helpful with each other), I'm pullin for you :)
Click to expand...

Thanks p_sizz! Miss seeing you around chica. This year has been tougher and not as fruitful so far as you can see by the pics. But I'm working hard. :)
 
motorcyclegiant said:
Bader, awesome job bro!
Always Love seeing a Tall fella like me hittin it hard!
(people dont realise how hard those extra 5-6 inches we have to move the weights are!!!)
My leg workout today will be fueled by your results as inspiration! Cant wait!!!

Sent from my SCH-I510 using EliteFitness
Click to expand...

Thanks man. Really appreciate it. Go kill it. :)
 
Hey bro. Just stoppin by to wish you luck!!! keep killin it. I was liking the high volume for u that u were doin. Hope all is well man
 
Hey bader, how you doing bigguy?
 
Hey guys.. had a busy weekend. Drove down to Utah for my birthday. And my business is finally getting busier. :D

Went to see my chiro too.. man I was out of wack bad! My right leg, ankle, calf, back of the knee and hamstring.. and the most painful my left clavicle was out affecting my left arm strength bigtime. I was icing myself for two days.

As for workouts.. I used my bro-in-laws mini gym downstairs.. we did a lot of powerlifting movements, but i couldn't tell you how much or everything.

Today I did fasted cardio.. 15 minutes stairs, 15 minutes stationary bike. My legs are wobbling, feh. I'll see if I can make it to the gym tonight, but I have a few appointments.
 
Happy birthday for Sunday bro. Sorry it's late...


--------------------------------------------------------------------------

Defeat is the stepping stone to victory.
 
Thanks.. I really did! Saw a lot of family, ate a lot of good food. We went to a hawaiin joint on Saturday, Texas Roadhouse on Sunday. Mmm.. beef.

And I weighed myself on Sunday I was 242, I'll weigh again today though..

After eating kind of not so much on my diet this weekend, I was suprised to feel really good and actually felt like I looked leaner in the mirror.. maybe a huge carb (and I'm talking huge :evil:) was what I needed.
 
Happy Birthday man, sometimes you need a good carb load to jumpstart everything.
 
Now that sounds like my kinda Birthday bash , and it's always great to see the family.
Glad you had a super Birthday 😉
 
Happy belated bro!
 
Workout 3/27/12
Short chest day

WU elliptical 5 mins

Decline bb bench:
Bar warm ups
115 x 12
165 x 12
185 x 11 drop
165 x 10drop
135 x 15 go higher next time on max misjudged my lack of working out

Incline db press:
35 x 12
45 x 12
55 x 10 drop
40 x 12
35 x 12

Sadly that was it before spinning started. My car didn't start so the wife had to come get me then go so it took 20 mins :(

Spinning class for an hour. Dear god why do I put myself through that shit? Cause I love it.

Ps. I weigh 241. Don't ask me how my diet has been crazy bad. My arms shrunk almost a half an inch.. Awesome
 
bader85 said:
Workout 3/27/12


Ps. I weigh 241. Don't ask me how my diet has been crazy bad. My arms shrunk almost a half an inch.. Awesome
Click to expand...

^^ B mate, you crack me up! "awesome" f*kin classic!


--------------------------------------------------------------------------

Defeat is the stepping stone to victory.
 
bader85 said:
Sadly that was it before spinning started. My car didn't start so the wife had to come get me then go so it took 20 mins :(
Click to expand...

I thought you meant your head started spinning... :faint::faint:

I was going to say too much celebrating!!!

Anyhow, happy belated Birthday Bader
 
LOL bader your killa bro.
Happy BDay belated.

So how you doin man?
 
Doing all right I suppose Zed. :)

Life has been busy. But I'm hitting the gym tonight.

My sides from cycle are nearly nonexistent now. Just a little bit of trouble sleeping from time to time but I take a power nap whenever I can.

Abs aren't showing yet.. But I got a feeling they are real close.

Think I'm going to take a quick nap before hitting them gym.
 
Workout 3/29/12
Back

WU elliptical 5 min

DB Pullovers:
45 x 12
60 x 12
85 x 7 fail

Close Grip Cable Seated Rows:
110 x 12
150 x 12
210 x 9 PR I think drop
170 x 10 drop
140 x 10

Wow.. felt that one a lot, my next two exercises were crap, hah.

Wide Grip Cable Pulldowns:
100 x 12
130 x 10 drop
90 x 10

Hammer Strength Low Rows UH grip:
30 each arm x 12
40 x 12
50 x 10
60 x 8 (did each arm seperately on this)

pullups assisted weight #140
2 sets of 10

Spinning class 1 hr. Hmmm.

Well.. My pulldown strength has gone down.. I was close to 200 at start of the comp.. This bugs me for some reason.. I can't do a pullup to save my life. At one point when I was weighing 215ish I could do 4-5 full pullups without assistance. I weigh 240 now so I know I can't do that the same, but I figure I wouldn't need so much assisted weight to actually get me up. I probably need to do it more consistently, same with dips.
 
Last edited:
bader85 said:
Well.. My pulldown strength has gone down.. I was close to 200 at start of the comp.. This bugs me for some reason.. I can't do a pullup to save my life. At one point when I was weighing 215ish I could do 4-5 full pullups without assistance. I weigh 240 now so I know I can't do that the same, but I figure I wouldn't need so much assisted weight to actually get me up. I probably need to do it more consistently, same with dips.
Click to expand...

Bro top tip for pull ups. Do negatives. Just get yourself up there with a step or something and hold on for dear life, you'll slowly start to come down, just keep holding on till you're at the bottom then try pulling yourself up, you won't go more than an inch or so. Do 4-5 sets of about 3 of them before you blast yourself with cable rows, pull downs and such, vary your grip too.

Just wondering, is there any reason you do cable rows instead of barbell rows? I don't use cables myself I much prefer a BBL and the assisted pull ups thing seems to make it worse for my actual pull ups.


--------------------------------------------------------------------------

Defeat is the stepping stone to victory.
 
Hey bro I fully agree wiith our bro CS. A lot of time the assisted machines actually retard your progress so I always advise to stay away from them. Go with the negs and fight like every inch of the way down. You will be surprized at how fast that will get you to doing a full pull up or dip.
Good luck bro and keep killindatshit!
 
Good idea.. I don't even like doing those kind of pullups.. I don't know why I do them.. I'll do those negs next time and see how it goes. I didn't have enough time to do rack pulls so I'll mix em in one of my other workouts.

CS. I usually try and do BB, but my gym kind of sucks.. they only have ONE squat rack, and one area for any kind of deadlift/bb row and there's usually dudes already there when I get there unless I go middle of the day, and with my work schedule that's been hard lately.

Good ideas fellas, thanks!
 
Hey Bader. Great job in here. Sorry to hear you've lost a little strength in your pull downs. Hope you get it back soon. I've lost some strength since cal deficiency but slowly working at it now 😃, have a great weekend !
 
Workout 3/30/12
Shoulders traps

Elliptical 5 mins wu

50 lateral raises @ 12.5lbs no stop good pump and burn

Db shoulder presses:
40 x 12
50 x 10
50 x 10
35 x 12
35 x 12

55 was rough.

Wide grip bb upright row:
65 x 12
95 x 12
115 x 10
85 x 10
85 x 10

Reverse db flies on incline bench
15 x 12
20 x 12
25 x 12
25 x 10
 
bader85 said:
Workout 3/30/12
Shoulders traps

Elliptical 5 mins wu

50 lateral raises @ 12.5lbs no stop good pump and burn

Db shoulder presses:
40 x 12
50 x 10
50 x 10
35 x 12
35 x 12

55 was rough.

Wide grip bb upright row: How you like what these do for you bro?
65 x 12
95 x 12
115 x 10
85 x 10
85 x 10

Reverse db flies on incline bench
15 x 12
20 x 12
25 x 12
25 x 10
Click to expand...

Not bad bader. Not bad by any stretch.:evil:
 
Yo B where you at bruv?
Everything ok?
 
Hey. Life's been shitting on me hard. I haven't lifted in a week. Today I barely made it to spinning class.

I've also been having some stomach issues. Migraines every couple of days.

I weigh 238 but not in a good way. Don't even want to lift to find out how weak I am. I might make it tomorrow to lift.
 
Dam Bader your not having much luck lately ,

Hope your feeling better soon bro!
 
Damn bro sorry to hear that. Hope things turn around for you soon.

When Im feeling bad a light workout often helps, it releases endorphins you know. Make you feel good :)
 
Maybe you're burnt out, it happens, pm me and lets see whats going on here, I'm always glad to help.
 
keep it going bro, get that spirit up!
you probably havent really lost strength, sounds more to me like an energy thing. Maybe do a carb day, replenish your energy stores, and also get some sleep.

im keeping myself motivated through your log, you gotta suck it up and kick its ass!!

Have a great workout today bro!!

Sent from my SCH-I510 using EliteFitness
 
Hey guys.. thanks for the well wishes.. I'm really ok. It's more an exterior source of stress which creates my own stress if you get that. I also almost ran out of caber and went a few days without it til I finally got more and I think that made a huge difference taking the caber again. I feel a little happier. lol

I'm going to the gym TODAY! Yay me. I know I need to, I'm sure that would of helped me the past week if I had, but I'm really really busy lately. I won't complain, it's kind of a good thing, but it depresses me when I can't make it to the gym.

RE: Radar, I'll get back with you bro, thanks for the concern.

RE: Motorcyclegiant, lol.. I appreciate being a source of your inspiration. I'll go KTS just for you bro. ;) Thanks man, put a smile on my face.. I don't get to be an inspiration often. :)

Have a great weekend everyone. My wife is singing downtown tonight so I'm going to have some fun with friends and good irish food, nom nom nom. :evil:
 
Glad to hear things are better for you bro.
 
Good to hear B.
 
Workout 4/7/12
Chest and Bis

4 mins elliptical wu and stretches.

Flat BB Bench Press:
Bar x 15 warmup and stretches
95 x 10
135 x 5
155 x 5
175 x 5
185 x 3
205 x 1

Decline BB Press:
135 x 15
135 x 15
135 x 15

Incline DB Press:
45 x 12
55 x 10
65 x 8 fail, woof

Hammer Strength Iso Chest Press:
25 x 10
25 x 10
25 x 10

Pec-dec flies FST-7 Style, 30 second rest intervals)
80 x 12
80 x 12
70 x 12
70 x 12
70 x 12
70 x 12
70 x 12

Man my chest got pumped up nice, freakish in the mirror standing sideways, really got the outerside of the pecs going.

Bi's:
Cable one arm concentrated curl
30 x 15
35 x 12
45 x 12

BB drag curls:
60 x 15
80 x 12
90 x 10
60 x 10 dammnnn pump

Preacher Cable Curls:
60 x 12
60 x 12
60 x 12

And I'm spent.

Felt good to be back in the gym.. My strength on bench has gone down a tiny bit.. 255 x 5 to 205 x 1? Awesome. I'll have to work back at it.. too much of a break kind of stalled me out pretty hard. I weigh 237. Back is showing a bit more definition.. still not a ton on the front side. Calves look pretty nice though.
 
Thatta boy! Get your ass back on the horse bro. You have been working way to hard bader to stop now.

Sent from my DROIDX using EliteFitness
 
Nice!!
Im working on my calves, they look like a skinny guys forearms...im pissed at them, so when I hit them, Im in punish mode!!

Glad to see you back at it...



Sent from my SCH-I510 using EliteFitness
 
I will second OWLs comments he hit the nail on the head there 😉
 
get out there and killdatshit killa!
 
obsessedwliftin said:
Thatta boy! Get your ass back on the horse bro. You have been working way to hard bader to stop now.

Sent from my DROIDX using EliteFitness
Click to expand...

^^^ bang on! Keep killin it bro, ya can't quit now!
 
Bader, just roll with it bro. You know how long and how much effort you have put in. Its not a race, but a marathon. Keep the chin up bro! (unless your boxing)

Sent from my SCH-I510 using EliteFitness
 
^^^exactly!!!^^^
 
It's all good guys. I was mostly pissed at the douche bags at the gym talking shit and sitting around the squat rack. I felt. Very unfocused.

Today was good thoigh
 
bader85 said:
It's all good guys. I was mostly pissed at the douche bags at the gym talking shit and sitting around the squat rack. I felt. Very unfocused.

Today was good thoigh
Click to expand...

I hate that also, i usually go up to then and give them a stern look and politely ask when they are gonna be through, and its usually cleared out in 5-7 minutes.
 
bader85 said:
It's all good guys. I was mostly pissed at the douche bags at the gym talking shit and sitting around the squat rack. I felt. Very unfocused.

Today was good thoigh
Click to expand...

They hate me at my gym. I'm always squatting the curling rack..... jk

Seriously though if there's a bunch of techies on it wasting time I go hit the heavy bag for a few mins then do the same as Radar, they usually Foxtrot Oscar immediately!


--------------------------------------------------------------------------

Defeat is the stepping stone to victory.
 
Colstreamer said:
They hate me at my gym. I'm always squatting the curling rack..... jk

Seriously though if there's a bunch of techies on it wasting time I go hit the heavy bag for a few mins then do the same as Radar, they usually Foxtrot Oscar immediately!


--------------------------------------------------------------------------

Defeat is the stepping stone to victory.
Click to expand...






Remember we all look like owl's AV so that helped alot!:supercool
 
RADAR said:
Remember we all look like owl's AV so that helped alot!:supercool
Click to expand...

Lmao! Yeah that would help!


--------------------------------------------------------------------------

Defeat is the stepping stone to victory.
 
How you doing bader?
Dont let idiots get the best of you bro.
 
Hey. Yeah I've been swamped. Did shoulders and tris Wednesday. I was sore yesterday so took it off. Doing chest and bis a little later.

Couldn't believe how sore I've been the last three workouts from just a week off. Hope that's a good thing. Got a busy weekend and week next week. I'll try and get some updates
 
Workout 4/13/12
Chest and Bis

5 min elliptical WU

Decline BB Press:
bar warmups
95 x 10
135 x 8
155 x 8
185 x 5
205 x 4
225 x 3
225 x 3
185 x 8
135 x 12

Incline BB Press:
135 x 8
115 x 12
115 x 12
115 x 12
115 x 12

Pec Dec Flies fst-7 style 30 second rests, squeeze and stretch:
80 x 12
80 x 12
80 x 12
80 x 10
70 x 12
70 x 12
70 x 12

Single Arm Concentrated DB Curls:
25 x 10
25 x 10
25 x 10

Drag Curls BB:
50 x 10
70 x 10
80 x 10.. good pump, didn't want to burn out though

Cable Preacher curls:
65 x 15
70 x 12
75 x 12
80 x 10

Incline bench DB curls:
15 x 10
15 x 10
15 x 10

spent.

Felt good.. great pump.. but more fianncial shit just got dumepd on me.. WHOOO-HOOO.. leaving the gym, try to start the car.. NOPE! fuel pump.. aweesomme..and the transmission is leaking.. sweeet.. and the shocks and struts desperately need replace.. oh, and new tires and alignment too! FML
 
Oh yea.. i weighed in at 244 today.. i must of recouped some muscle memory from the break.. I'm feeling a lot more solid this past week. I almost had some veins coming out on my biceps curling today.. that's always a good sign..
 
Good to see you back at it bro. :)
 
Workout 4/16/12
Back

elliptical 5 mins WU
ballistic and static stretches

Close grip Cable Pulldowns:
120 x 12
160 x 10
190 x 8 fail dropset
150 x 8
120 x 9

One arm DB Rows:
60 x 12
80 x 10
100 x 10 w/ straps.. my right arm was hella easy, rough on the left arm. but I think I'm going to go for 120 next time.. still I think thats a PR.

Wide Grip seated cable rows:
130 x 12
170 x 10
210 x 7 fail x 4 more half row negs PR probably
160 x x 8
130 x 10

Rack Pulls:
225 x 3
275 x 3
315 x 2
325 x 2

10 mins elliptical.. drenched in sweat.. man those rack pulls make me drip.

Weigh 241 today.. man I'm so up and down it's crazy. Though I don't care much about the #.. I look like crap in the mirror.. so that's great. hah.
 
Lookin good bro.

Apart from the ballistic stretching. You tryin to pull a muscle or what? If you mean what I think you do, swinging limbs forcefully past their usual ROM.
 
Heh.. no.. I don't swing past ROM. I just bounce around and shake out my limbs and legs. I consider that ballistic, lol.
 
Ah that's what I call dynamic stretching, without the bounce. :)
 
I also helped the father-in-law do a carpet cleaning job tonight. A giant funeral home. Took us three hours. Probably about 3500 sq feet. I'm a tall fuck and leaning over to move the wand back and forth about killed me after working the back today. I was once again drenched in sweat like I just got out of spinning class.
 
^^^ Sounds like a damn good workout bro. :)
 
Checking in brotha! How you doing?
 
Hey LG,

Eh. Hangin in there but got nothing to bring home and show to momma. Doubt I'll even put end pics up. Its not looking good at all.
 
bader85 said:
Hey LG,

Eh. Hangin in there but got nothing to bring home and show to momma. Doubt I'll even put end pics up. Its not looking good at all.
Click to expand...

Chin up B I'm sure you're doing better than you think. You know you're your own worst critic.
 
CS, I'm not being down.. just seriously being honest. Heh. You'll know when you see photos.. there really isn't much difference sadly.

I'm stressed, eating poorly, and workout maybe 3x a week right now if I'm lucky
 
Sorry to hear your in tuff times bro. Keep doing the best that you can bro. The workouts might help you feel better too bro endorphin release you know...
 
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