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bader85's 2012 Contest Transformation Log
- Thread starter bader85
- Start date
Sheeeet! I just realised. You pair are the two humongously tall ones in this comp aren't you?
Ok I'm backing off...
Lol!
Defeat is the stepping stone to victory.
Yes! I'm 6'6" and bader is 6'4". Now learn your place little one!
lol
bader85
New member
Workout 2/28/12
Shoulders/Traps
WU elliptical 5 mins.
Shoulder warm ups.. 5 pound lateral raises.. stretches, etc.
Shoulder DB Press:
20 x 15
30 x 12
40 x 12
40 x 12
40 x 12
40 x 11 failed
Man last two sets were rough
Wide Grip Upright BB Rows:
bar x 15
65 x 15
85 x 12
115 x 12
115 x 12
115 x 12
Mmm.. love these.
Reverse DB Flies Incline Bench:
15 x 15
20 x 12
20 x 12
20 x 12
25 x 12
25 x 12
Side Lateral DB Raises:
15 x 15
20 x 12
20 x 12
25 x 12
25 x 10 dropset
15 x 15 Woof
BB Shrugs:
185 x 15
185 x 15
185 x 15
275 x 15
275 x 15
275 x 15 Guh...
HIIT Tabata Squat to overhead press w/ 5 pound DB:
20 seconds all out 10 second rest x 4.. I was going to puke.. normally I do 8 sets but I was gassed hard.
Racquetball 40 mins.
I don't know how much racquetball I'm going to do.. my shoulder kills after I play every time.. I threw out my shoulder constantly in baseball.. same feeling. Feh.
Anywhoo.. liked my workout.. traps were freaking huge. Delts don't seem to get pumped all that much.. they just grow... and I won't complain about it.. Hopefully they start growing more though..
Zed what was I doing last year that made my shoulders fucking huge? I'm doing Wide Grip Rows.. maybe I need to go heavy doing 10 sets of 3. I couldn't believe how huge my shoulders got last year.
Shoulders/Traps
WU elliptical 5 mins.
Shoulder warm ups.. 5 pound lateral raises.. stretches, etc.
Shoulder DB Press:
20 x 15
30 x 12
40 x 12
40 x 12
40 x 12
40 x 11 failed
Man last two sets were rough
Wide Grip Upright BB Rows:
bar x 15
65 x 15
85 x 12
115 x 12
115 x 12
115 x 12
Mmm.. love these.
Reverse DB Flies Incline Bench:
15 x 15
20 x 12
20 x 12
20 x 12
25 x 12
25 x 12
Side Lateral DB Raises:
15 x 15
20 x 12
20 x 12
25 x 12
25 x 10 dropset
15 x 15 Woof
BB Shrugs:
185 x 15
185 x 15
185 x 15
275 x 15
275 x 15
275 x 15 Guh...
HIIT Tabata Squat to overhead press w/ 5 pound DB:
20 seconds all out 10 second rest x 4.. I was going to puke.. normally I do 8 sets but I was gassed hard.
Racquetball 40 mins.
I don't know how much racquetball I'm going to do.. my shoulder kills after I play every time.. I threw out my shoulder constantly in baseball.. same feeling. Feh.
Anywhoo.. liked my workout.. traps were freaking huge. Delts don't seem to get pumped all that much.. they just grow... and I won't complain about it.. Hopefully they start growing more though..
Zed what was I doing last year that made my shoulders fucking huge? I'm doing Wide Grip Rows.. maybe I need to go heavy doing 10 sets of 3. I couldn't believe how huge my shoulders got last year.
Hey bro! Food for thought, take a look at my shoulder workout from the other day and give that a go, i like to pre fatigue my delts before presses as it gets a lot more blood in them before I start to press (I have crappy shoulders too and this helps a lot). Let me know if you have questions on any of it and I will get you sorted. Pm me for cell #.
I find shoulders can be rough to get pump in and last workout the pump was insane
gymjunkie09
New member
Hey bro! Food for thought, take a look at my shoulder workout from the other day and give that a go, i like to pre fatigue my delts before presses as it gets a lot more blood in them before I start to press (I have crappy shoulders too and this helps a lot). Let me know if you have questions on any of it and I will get you sorted. Pm me for cell #.
I find shoulders can be rough to get pump in and last workout the pump was insane
pre-fatiguing is great for breaking through plateaus
Hey bro! Food for thought, take a look at my shoulder workout from the other day and give that a go, i like to pre fatigue my delts before presses as it gets a lot more blood in them before I start to press (I have crappy shoulders too and this helps a lot). Let me know if you have questions on any of it and I will get you sorted. Pm me for cell #.
I find shoulders can be rough to get pump in and last workout the pump was insane
Yep Grow's shoulder routine does look brutal! Another idea to fatigue the shoulders is what I do on the bag. That shit SERIOUSLY fatigues the delts. If that's what your after I'd suggest giving it a go. 200+ punches on a bag as hard and fast as you can before you start your shoulder routine.
Defeat is the stepping stone to victory.
Good on you for going when you didn't feel like it. Keep pushing bro!
bader85
New member
Whew... Really feeling it in my traps and shoulders today. Been icing. I have some stuff to do for work so don't know if I'll be able to hit the gym.
Man I'm really gettin the tren sweats now. I'm constantly sweating and I'm walking around in shorts and sandals. It's 40-45 degrees so fairly warm for winter. But still. I can't keep cool. Lol.
Noticing slowly but I can see me leaning out more and more... Very slowly.
Man I'm really gettin the tren sweats now. I'm constantly sweating and I'm walking around in shorts and sandals. It's 40-45 degrees so fairly warm for winter. But still. I can't keep cool. Lol.
Noticing slowly but I can see me leaning out more and more... Very slowly.
The more I hear about it the less I want to ever try tren! Lol!
-----------------------------------------
Nulli secundus - second to none
Honi soit que mal y pense - evil be to him who evil thinks.
People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu
-----------------------------------------
Nulli secundus - second to none
Honi soit que mal y pense - evil be to him who evil thinks.
People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu
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