bader85's 2012 Contest Transformation Log

[bader85]

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

Yeah.. half of them was going down the stairs.. which is slightly easier than going up.. but it uses the calf muscle in a different way and also the hamstrings. Going upstairs = calves/quads, going downstairs = calves/hams. and glutes on both.. hell.. if I did stairs 3 days like this, I doubt I'd need to do a leg day. Since I don't really care for my leg muscles to get any bigger, just lean out.. maybe this is what I'll do? Then after the contest do 5x5 and starting working on strength again. If your legs were 30" in circumference would you want them to get any bigger? When I put on pants, once I hit my thighs I have to seriously yank them up and stretch them over, then my waist fits like nothing.. and this is wearing baggy/relaxed fit jeans and dress pants. Sigh.

Last year I started doing stairs for 20 mins after every workout about the last month of the contest, and thats when I seriously started seeing my abs come through and drop my bf%. Since my workouts take a little longer than what I was doing last year.. I think I'll just up my fasted cardio per week doing stairs and probably get the same results if not better. Maybe 2x a week after workout do stairs or some form of cardio as well.

So how about this kind of split?

Chest
Shoulder/Traps
Rest
Back
Bis/Tris
Rest
Repeat

I know it sounds weird not to do legs.. but you guys seriously have no idea how huge they are. Maybe every other split I'll do a leg day just to keep em up? But if I think I'm working em pretty hard from doing stairs all the time (going up stairs with a body weight of 250 pounds.. that's pretty rough yeah?) Maybe if I add in plyometrics for fasted cardio too once a week? I have the p90x version and it kicks the shit out of you.. I can't go up or down stairs without having to crawl after I'm done every single time.

Like Zed suggested.. I could do some sort of metcon/hiit.. and this plyo is pretty similiar. I also have an interval training video that does a ton of leg work. I also have a kickboxing/kenpo training video that I sweat like crazy doing and works the legs hard.

Bleah.. sorry for rambling on. But bottom line is.. do you think I'd be good with my legs from doing those kind of workouts instead of using a weights day.. doing it maybe 2-3x a week. I highly doubt I'll lose any muscle mass to my legs.. walking around with my body weight works my bottom half every day. Lol. I might not gain strength, but I seriously doubt i'll lose any.

Also.. I'll add in deadlifts to one of my days a week, to get a good glute/ham/calf/lower back workout.. I love deads/rackpulls, so if I keep doing them. I think I'll get a good posterior chain workout.

 

[zedhed]

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

This is an awsome plan and you did a hell of a job on this GJ!
Thats pretty much it right there for you bader. For the near term stick to the plan you now have in plzce.

Then just follow what GJ wrote out. If you follow this bro you gonna be a killa!

 

[zedhed]

Yeah.. half of them was going down the stairs.. which is slightly easier than going up.. but it uses the calf muscle in a different way and also the hamstrings. Going upstairs = calves/quads, going downstairs = calves/hams. and glutes on both.. hell.. if I did stairs 3 days like this, I doubt I'd need to do a leg day. Since I don't really care for my leg muscles to get any bigger, just lean out.. maybe this is what I'll do? Then after the contest do 5x5 and starting working on strength again. If your legs were 30" in circumference would you want them to get any bigger? When I put on pants, once I hit my thighs I have to seriously yank them up and stretch them over, then my waist fits like nothing.. and this is wearing baggy/relaxed fit jeans and dress pants. Sigh.

Last year I started doing stairs for 20 mins after every workout about the last month of the contest, and thats when I seriously started seeing my abs come through and drop my bf%. Since my workouts take a little longer than what I was doing last year.. I think I'll just up my fasted cardio per week doing stairs and probably get the same results if not better. Maybe 2x a week after workout do stairs or some form of cardio as well.

So how about this kind of split?

Chest
Shoulder/Traps
Rest
Back
Bis/Tris
Rest
Repeat

I know it sounds weird not to do legs.. but you guys seriously have no idea how huge they are. Maybe every other split I'll do a leg day just to keep em up? But if I think I'm working em pretty hard from doing stairs all the time (going up stairs with a body weight of 250 pounds.. that's pretty rough yeah?) Maybe if I add in plyometrics for fasted cardio too once a week? I have the p90x version and it kicks the shit out of you.. I can't go up or down stairs without having to crawl after I'm done every single time.

Like Zed suggested.. I could do some sort of metcon/hiit.. and this plyo is pretty similiar. I also have an interval training video that does a ton of leg work. I also have a kickboxing/kenpo training video that I sweat like crazy doing and works the legs hard.

Bleah.. sorry for rambling on. But bottom line is.. do you think I'd be good with my legs from doing those kind of workouts instead of using a weights day.. doing it maybe 2-3x a week. I highly doubt I'll lose any muscle mass to my legs.. walking around with my body weight works my bottom half every day. Lol. I might not gain strength, but I seriously doubt i'll lose any.

Also.. I'll add in deadlifts to one of my days a week, to get a good glute/ham/calf/lower back workout.. I love deads/rackpulls, so if I keep doing them. I think I'll get a good posterior chain workout.

Bro thats still quite an accomplishment (those stairs).

30" thighs....mine are only 25", well on the right side, my good leg.
Bro I would def keep in high rep squats too. The high reps isnt gonna add much if any size but will certianly get those beauties chisled down, also sculpt that ass.
As far as dead lifts and rack pulls go, bro I would really concentrate on HEAVY ASS RACK PULLs from upper shins. Get you some straps theyre cheap and pack all the dam weight on the bar that you can. Work in the 8-10 rep range even if you have to do singles. One set once per week.
Aside from that just stick to your plan bro. You will get there.

 

[Colstreamer]

Bro I haven't even finished reading your while post and I gotta say, with 17 years kickboxing under my belt, kicking works your legs in a different way, it'll change the overall shape and look. Check out mine, I have the same problem as you with trousers (we call underwear "pants" ) halfway up my thigh they just won't fit if the waist measurement is correct, I've forced some and the waistcoats fine but I couldn't sit down! And my nuts were crushed. Point is you can't see much muscle around my knees compared with bodybuilders who've developed their legs through weights. No teardrop by the knee, hardly there... Huge glutes BIG TFL down the outside of my right leg still big on my left but not so much. My calves, my left is huge my right.. Large. Even if you do the same numbers of kicks rack leg your technique will be slightly different with each leg and you'll end up favouring one side..

Now I've rambled on. To be honest mate it's entirely up to you, that's just my 0.02 I'd just get a bigger size and wear a belt..



Defeat is the stepping stone to victory.

 

[bader85]

Thanks a ton for the input CS. Sounds like we have the exact same legs. My teardrops suck. It's my outer quads that are tree trunks. I hate wearing bigger pants it makes me look super fat.. Hehe.. Or maybe cause I'm fat I look fat?

I'll tell you. Doing stairs works the teardrop hard. My knees are super wobbly after for a few hours.

I just think I'd benefit from doing a bit more on my chest/back and add I squats on one day and deads on another and that's it for legs for now. That'll work my glutes the best too.

I'll do plyo, stairs, and Kenpo for fasted cardio. To work and lean out my legs as well.... I'll probably end up growing though with plyo. That rocks my legs and since I'm moving so much body weight... Yeah..

 

[Colstreamer]

I can believe that bro, when I first started at my current job I was just unused to the amount of stairs I had to climb (I refuse to use a lift if there are stairs) for the first week the muscles around my knees were so weak I could barely stand up in the mornings! No BS

Steps will work your glutes for sure, I know a girl who was convinced she was fat (amazing curvy figure DD boobs and an ass to JLo to shame) she'd do an hour on the stepper every day, her glutes and upper thighs blew up, lol, kinda like peeps who do sit ups for abs and wonder why they end up looking fatter!

Bro what is the kenpo DVD you have? Id like to check it out. I could always give you opinion if you're interested.


Defeat is the stepping stone to victory.

 

[dmk777]

I'm reading this and thinking yeah I might give the stairs a shot my hams and glutes are lagging as I havnt yet got the form for DLs. Maybe my next cardio day I will hit the steps.
Thanks guys!!

 

[Colstreamer]

I'm reading this and thinking yeah I might give the stairs a shot my hams and glutes are lagging as I havnt yet got the form for DLs. Maybe my next cardio day I will hit the steps.
Thanks guys!!

Hit the bag!! I wanna see clips!


Defeat is the stepping stone to victory.

 

[gymjunkie09]

Yeah.. half of them was going down the stairs.. which is slightly easier than going up.. but it uses the calf muscle in a different way and also the hamstrings. Going upstairs = calves/quads, going downstairs = calves/hams. and glutes on both.. hell.. if I did stairs 3 days like this, I doubt I'd need to do a leg day. Since I don't really care for my leg muscles to get any bigger, just lean out.. maybe this is what I'll do? Then after the contest do 5x5 and starting working on strength again. If your legs were 30" in circumference would you want them to get any bigger? When I put on pants, once I hit my thighs I have to seriously yank them up and stretch them over, then my waist fits like nothing.. and this is wearing baggy/relaxed fit jeans and dress pants. Sigh.

Last year I started doing stairs for 20 mins after every workout about the last month of the contest, and thats when I seriously started seeing my abs come through and drop my bf%. Since my workouts take a little longer than what I was doing last year.. I think I'll just up my fasted cardio per week doing stairs and probably get the same results if not better. Maybe 2x a week after workout do stairs or some form of cardio as well.

So how about this kind of split?

Chest
Shoulder/Traps
Rest
Back
Bis/Tris
Rest
Repeat

I know it sounds weird not to do legs.. but you guys seriously have no idea how huge they are. Maybe every other split I'll do a leg day just to keep em up? But if I think I'm working em pretty hard from doing stairs all the time (going up stairs with a body weight of 250 pounds.. that's pretty rough yeah?) Maybe if I add in plyometrics for fasted cardio too once a week? I have the p90x version and it kicks the shit out of you.. I can't go up or down stairs without having to crawl after I'm done every single time.

Like Zed suggested.. I could do some sort of metcon/hiit.. and this plyo is pretty similiar. I also have an interval training video that does a ton of leg work. I also have a kickboxing/kenpo training video that I sweat like crazy doing and works the legs hard.

Bleah.. sorry for rambling on. But bottom line is.. do you think I'd be good with my legs from doing those kind of workouts instead of using a weights day.. doing it maybe 2-3x a week. I highly doubt I'll lose any muscle mass to my legs.. walking around with my body weight works my bottom half every day. Lol. I might not gain strength, but I seriously doubt i'll lose any.

Also.. I'll add in deadlifts to one of my days a week, to get a good glute/ham/calf/lower back workout.. I love deads/rackpulls, so if I keep doing them. I think I'll get a good posterior chain workout.

I would at least do squats,DL, and SLDL all these work so much more than your legs and ud really be neglecting yourself by not doing them

I think its just a bad idea all around not to train your legs especially if your cutting because theyre not gronna grow much if at all, theyre only gonna become more defined and give you a hell of a workout and burn a shitload of calories which is what u want right? not to mention the core work you'll miss. Dont neglect them train them for your goals, the great thing about the human body is it can be molded

 

[LetsGrow]

i would at least do squats,dl, and sldl all these work so much more than your legs and ud really be neglecting yourself by not doing them

i think its just a bad idea all around not to train your legs especially if your cutting because theyre not gronna grow much if at all, theyre only gonna become more defined and give you a hell of a workout and burn a shitload of calories which is what u want right? Not to mention the core work you'll miss. Dont neglect them train them for your goals, the great thing about the human body is it can be molded

+1