bader85's 2012 Contest Transformation Log

[flabbyguy]

2/15/12 Chest/Tris:

WU 10 min elliptical

WU hammer streng iso press:
35 x 15
35 x 15
35 x 15

Decline BB Bench:
WU Bar x 20
WU 95 x 15
135 x 15
185 x 12
155 x 15
155 x 12
155 x 12
155 x 12
155 x 12
155 x 12

Incline BB Bench:
95 x 12
95 x 12
95 x 12
95 x 12
95 x 12
95 x 12

Last two sets were haarrrddd

Flat DB Flies:
25 x 12
20 x 12
20 x 12
20 x 12
20 x 12
15 x 15
15 x 15

Seated Tricep DB Extension:
40 x 12
40 x 12
40 x 12
40 x 12
40 x 12
40 x 12

Rope double pulley pulldowns:
35 x 12
35 x 12
35 x 12
35 x 12
35 x 12
35 x 12

Nice pump.. definitely could barely do anything after all that.. I couldn't even do a pushup or a dip.. was thinking of supersetting with dips, but I literally gave out trying to set myself up.. lol

Good workout.

10 min steam and stretching afterwards.

Bader...jesus man thats a ton of sets. how long does that workout take you?

NICE WORK!

 

[bader85]

Bader...jesus man thats a ton of sets. how long does that workout take you?

NICE WORK!

Haha, thanks bro! Well, I train with a buddy, but my rest between sets is only 1 min, so it takes us about 90 mins for everything.. if I trained alone it'd probably only be an hour max.

I'm keeping everything 6-8 sets, and 12-15 reps. The blood flow is awesome.. My tris and chest were engorged. Need to trim the fat so it really shows through.. otherwise its just a giant 17" arm, lol. Kind of nice it adds a little bit of cardio into the mix with such high rep and short rests.. definitely feel my heart rate stay up the whole workout. I should go buy a heart monitor though to keep notice.

 

[bader85]

2/16/12 Back and Bis

WU 10 min elliptical

Wide Grip Lat Pulldown
80 x 15
100 x 15
120 x 15
150 x 15
120 x 12
120 x 12
110 x 12
100 x 10

T bar rows alternated wide-grip and underhand grip.
45 x 15
45 x 15
70 x 12
70 x 12
55 x 12
55 x 12
55 x 12
55 x 12

Dumbell Pullovers supersetted with One Arm DB rows:
50 x 12, 50 x 8
50 x 12, 50 x 8
50 x 12, 50 x 8
50 x 10, 50 x 8

One arm concentrated curls:
30 x 12
30 x 10

Drag Curls:
30 x 12
30 x 12
40 x 12
40 x 12
50 x 12
50 x 12

arrghhh.. love the pump

Preacher curl with cable:
45 x 15
55 x 15
65 x 12
65 x 12
65 x 12

Steam and stretching 10 mins.

Focused on squeezing the back and the bis every rep.. felt great, and I still can feel my chest/tris sore from yesterday. Great pump. Training buddy commented on my chest looking bigger. I felt kind of gassed today.. frankly i've been feeling gassed every workout.. tired. I think I might try some cream of rice before working out with some honey and cinnamon or something. Honey, n2kts I've both been taking before working out and I still feel gassed out. This high volume is a lot harder than it looks. So much easier to do 3 sets and go to failure on the last.. Lol. Opinions, advice?

 

[dmk777]

Wish my lifts were remotely as bad ass as these lol , Zed introduced me to the geronda drag it's looks awesome but kinda killed my tendinitis so I had to settle for good old boring curls lol ,
Your lifts are all extraordinary well done Bader!

 

[badboybounce]

Major work going on bader keep at it mate,i started them curls d pretty good pump u get after

 

[obsessedwliftin]

Stick with the volume Bader. Trust the process bro. I know you are on the edge of overtraining but your gear isn't in you good yet. Push through bro. I promise it gets easier. Doing 3 sets. Pfft. Anyone can do that bro. You want to be different. You don't want to be average. The average guy is pushing 3 sets and walking around the gym with his chest puffed out thinking he has done something. Someone who lifts is to damn tired to do that. Lol

 

[Colstreamer]

Agree with OWL man, never be content with mediocrity!

As my old man used to say, you'll never get to the top unless you aim for it!


Defeat is the stepping stone to victory.

 

[zedhed]

And I agree with OWL too. The volume seems to be working out gr8 for you so stck with it bro.
Good luck man and your workouts have been owsome!

 

[bader85]

Thanks everyone. Today I'm glad it's a rest day.. Wow.. my whole upper body is tender, but pumped. Feeling good. Woke up and looked in the mirror, and my back looked pretty nice. Leaning out a bit.

Urine is slightly turned orange, so you know I got the good stuff. Course, I already knew that, but its always a nice confirmation! Gotta remember to drink tons of water.. reminder reminder. Water water.

 

[LetsGrow]

Thanks everyone. Today I'm glad it's a rest day.. Wow.. my whole upper body is tender, but pumped. Feeling good. Woke up and looked in the mirror, and my back looked pretty nice. Leaning out a bit.

Urine is slightly turned orange, so you know I got the good stuff. Course, I already knew that, but its always a nice confirmation! Gotta remember to drink tons of water.. reminder reminder. Water water.

Nice dude!! Keep it up!!