bader85's 2012 Contest Transformation Log

[bader85]

I really want to keep packing on mass. I don't know to lose any while losing fat.

We got two months left now. Should I switch to heavy weights and up the cardio? I really want to keep gaining size. I'm starting var next week. Though it's more for strength and hardness then putting on more size.

I'm stressing out. Lol. Zed I trust you man. Evidence from the past. Guide me brother.

 

[bader85]

Workout 2/29/12
Back

Man I just felt gassed out today. The numbers show it.. Strength was wayyy down.

5 Min Elliptical WU

Wide Grip Pullup/Chinups Warm Up assisted 120 pounds
10, 10, 10, 10

Dumbell Pullovers:
40 x 12
50 x 12
60 x 12
60 x 12
65 x 10

Close Grip Seated Cable Rows:
100 x 15
120 x 12
140 x 12
160 x 12
170 x 12
180 x 10

Wide Grip Lat Pulldowns:
90 x 12
100 x 12
110 x 11
100 x 12
100 x 10


And I'm spent... yeah.. those pulldowns were lame.

I think I should of had a rest day from yesterdays shoulders.. man that wiped me out and I'm pretty sore today.

Rest day tomorrow for sure..

 

[obsessedwliftin]

If you up the weights regularly and keep pushing that kind of volume bro the hypertrophy is inevitable. I know what zed is saying basically that until your strength gets to a point where you can handle that kind of volume to stick with a 5x5 until its there. And he is right. However if you want to maximize gains in the shortest amount of time reps of 3 and 5 aren't going to get it. That's for building a foundation. 12-15 makes em pop.

Sent from my DROIDX using EliteFitness

 

[gymjunkie09]

If you up the weights regularly and keep pushing that kind of volume bro the hypertrophy is inevitable. I know what zed is saying basically that until your strength gets to a point where you can handle that kind of volume to stick with a 5x5 until its there. And he is right. However if you want to maximize gains in the shortest amount of time reps of 3 and 5 aren't going to get it. That's for building a foundation. 12-15 makes em pop.

Sent from my DROIDX using EliteFitness

coming from someone who just did the 5x5 for four months and...well u see the volume im doing now lol, not quite on owl's level but def getting it in....I have to agree with this, high volume hypertrophy traning is completely changing the way my body looks right now......BUT I def did gain a good amount of strenght from the 5x5 program which i believe laid the foundation for my gains that are coming now

 

[bader85]

Thanks OWL and GJ. That relaxes me a bit... Obviously I'm not putting up the numbers OWL does.. But let me just say... I'm more sore the last two weeks than I've been in six months...

I just wish I could put up bigger numbers and keep the 12 reps going... You'd think weighing as much as I do my strength would be so much better.

Once again. I'll stay the course... You know me. Mr. Impatient...

I really wish my arms would start popping. My bicep heads look so puny.

I think I just need to trim more fatand keep telling myself to up the cardio... When I get more definition I seem to look bigger... So that's the goal.

 

[gymjunkie09]

Thanks OWL and GJ. That relaxes me a bit... Obviously I'm not putting up the numbers OWL does.. But let me just say... I'm more sore the last two weeks than I've been in six months...

I just wish I could put up bigger numbers and keep the 12 reps going... You'd think weighing as much as I do my strength would be so much better.

Once again. I'll stay the course... You know me. Mr. Impatient...

I really wish my arms would start popping. My bicep heads look so puny.

I think I just need to trim more fatand keep telling myself to up the cardio... When I get more definition I seem to look bigger... So that's the goal.

If I were u id keep doing what youre doing and get as lean as possible the next 7 weeks or so, no point in changing things half way thru here, then I would do what Zed said and hit that good ole 5x5 for 3 months and build that foundation and strenght up and switch to a progressive overload split for another 3 then back to the good ole 5x5 for another 3 then hit that high volume hypertrophy 8-12 rep routine and trim the fat off and BOOM, brand new Bader ....just keep that diet as clean as possible cause u'll put a good amount of fat on over that 9 months but it will be worth it in the longrun....guaranteed success bro

 

[bader85]

Sounds like a solid plan GJ. Looks like I've got a fun year a head of me.

I wish I could fast forward a year. See what I look like. Then decide if it's worth all the effort and diet. LOL.

 

[obsessedwliftin]

Lol.......Keep lifting bro! You will be there I assure you.

 

[bader85]

Fasted cardio this morning. 30 mins

Up and down my stairs.. counted 153 floors. 15 steps per floor. Up and down.

Drenched in sweat, wobbly legs. Pounded down a 50g protein shake in water afterwards.

Still sweating an hour later after showering.. I love stairs.. man I need to keep doing them, such a crazy sweat and I just can feel me burning the fat off...

Rest day from weights.. gonna be icing my shoulders and back all day. Don't feel as sore as yesterday, but man that shoulder workout kicked my ass.

 

[Colstreamer]

153 floors!!! Damn bro! You hard as a coffin nail for that!!!


Defeat is the stepping stone to victory.