bader85's 2012 Contest Transformation Log

[bader85]

GJ, I did mention I'll do squats on my chest day and DLs on my back day. But when I only do SLDLs or leg curls or leg press extra on my 'leg day' I feel like I'd rather not have an entire day to legs and integrate it with my other splits. Then do my cardio involving legs. I have serious quad muscles. Even with the extra fat my quads poke out when I flex them. I'll have serious definition by losing the fat and I'll do interval training, kenpo, stairs, and plyo to keep training legs. I can assure people even without using extra weight these trainings kick the hell out of me and probably burn 600 calories or more in 45 mins or so.

If I were to get rid of leg day and do nothing else I'd agree with you. But since I'm still doing squats on chest day and deadlifts or heavy ass rack pulls or maybe even SLDL switching it up every week. I really think I'll be ok. After the contest I'll switch to 5x5 and get my legs super strong and probably bigger than I want. Lol

 

[zedhed]

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

Also doing these excersized gives your bod a huge pulse of your own natty GH! And nothing anywhere beats that bro.

 

[zedhed]

Bader for shaping you could do Stop Pause Front Squats full depth.
You def wont use a lot of weight and this will shape everything you have from your knees to your waise.
YOu start out in the up position for a Ft Squat.
Decend ALL the way down and come to a full stop.
Ascend half way up and pause, then continue back to the top.
Work up to 20 reps before you add weight.

Do not sacrifice depth for form-keeping your back str8.
This is a slow and meticulous excersize and it is brutal in every way. But you see results after your first goround too.

 

[bader85]

I also would be glad to lose some size. Last year I think it was over three inches I lost on my legs and I looked great and much more proportional. I went down to I think 26". My pants fit way better and I could get I to 34s! I know I have more muscle on em then last year so I think I'll probably only get down to 27" even if I were to be 10% bf there's not as much to lose on em like before. But umm... I think i can live with 27" quads because I 'lost' some size. I highly doin itd involve a lot of muscle.. Remember I'm about 18-20% bf right now. Where I really don't want to lose any muscle is my upper body while trimming fat.

I feel good about this. I don't think people realize how much size I need to lose on my quads. And how much I still need to gain on my upper body. I'm not as concerned about strength right now on my lower half. Once I get chiseled down then by doing strength training if I grow then hopefully it's more proportionate on every body part. As of now my lower half is huge.

I won't post nudes but seriously I think that's the only way people will realize what I'm talking about. I really doubt I'll be ignoring my legs with the other forms of training. But when you put on a pair of 38 jeans and have to tug and yank to get em over the quads then wear a belt three notches in and it keep it around my waist.. Hell I'll post a pic of that to show you what I mean.

 

[bader85]

Bader for shaping you could do Stop Pause Front Squats full depth.
You def wont use a lot of weight and this will shape everything you have from your knees to your waise.
YOu start out in the up position for a Ft Squat.
Decend ALL the way down and come to a full stop.
Ascend half way up and pause, then continue back to the top.
Work up to 20 reps before you add weight.

Do not sacrifice depth for form-keeping your back str8.
This is a slow and meticulous excersize and it is brutal in every way. But you see results after your first goround too.

\

Yeah.. That SOUNDS brutal just reading it. Ok.. So from a nice chat with Zed.. I'm going to alternate squats/DL/front squats on my chest day, add HEAVY rack pulls (probably a nice progressive 5x5) at the end of my back day. Do stationary bike and/or stairs as a postworkout cardio or fasted cardio, kickboxing/kenpo, and plyo as a morning workout and/or fasted cardio in the morning too. Depends on my energy levels.

I think this will shape me up nicely, not sacrifice any size, but trim out some fat and get my thighs to a nice defined 27" instead of giant 30" blobs tree trunks.

I'll google those front pause squats, Zed, but do you know the tempo of the rests? Like 1 (down) - 2 or 3 (pause in the whole) - 1 (come up half way) - 2 (pause on the half way ascending) - 1 (finish to up position). Does that make sense on the tempos? Let me know your thoughts.

Thanks a ton for everyone's input.. I told Zed.. that I'm a perfectionist and very impatient.. and I probably come off as a whiney little bitch ass pussy sometimes.. so I just want to apologize if I ever come off that way.. just know it's part of my personality (and blood type for that matter), and just remember that part about me as you're reading. I just want to make the best me possible.

 

[bader85]

Lunch. 8 oz chicken breast. 3/4 cup of brown rice. I'll munch on some broccoli too.

 

[Colstreamer]

Bro post up a photo of you in your huge pants I'll do the same! Then everyone li'l know what it's like to have our proportions! Lol!


Defeat is the stepping stone to victory.

 

[dmk777]

Omg lmfao Cs what's this about big pants??
You are hilarious ,

Bader that's some healthy looking grub you got there.

 

[bader85]

These are size 38 Levi's 569. They are a 'loose straight' fit and are the baggiest pants Levi makes. They hug my quads and as you can see there's easily two inches of space in the waist. When I wear a belt it bunches it up and I look stupid.

 

[Colstreamer]

Omg lmfao Cs what's this about big pants??
You are hilarious ,

Bader that's some healthy looking grub you got there.

B***sy! Lol! You KNEW I was talking about trousers! I just said "pants" cos Bader's American and that's what they call trousers.....


Defeat is the stepping stone to victory.