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bader85's 2012 Contest Transformation Log
- Thread starter bader85
- Start date
Here ya go B. Just see how much extra room I got round the waist. mine aren't as tight on the thighs as yours it if they fit my waist fine I can't even get them on over my thighs without a struggle.
Defeat is the stepping stone to victory.
Defeat is the stepping stone to victory.
bader85
New member
Shyeah right CS. You just want to show off your abs.
Lol! You know I never ever had em before, maybe you can't see but I've got a massive great scar to the right of my navel where very little fat collects, as a result the left side is disproportionately large and for some reason I got this tyre round my lower abs which is huge by comparison. I don't get it.
Defeat is the stepping stone to victory.
bader85
New member
Workout 3/2/12
Chest
WU elliptical 10 mins
shoulder/rotator cuff stretches
Flat BB Bench Press:
Bar x 20 WU
95 x 15 WU
135 x 15 (wu?)
185 x 10 (oof)
155 x 12
155 x 12
155 x 12
155 x 12
155 x 11
135 x 12
Last two sets were tough. For flat bench though the numbers I think are higher.
This got me good however, and my other workouts man my chest was toast.
Incline BB Bench Press:
115 x 11
105 x 12
95 x 12
95 x 12
75 x 12
75 x 12
Had to keep going down.. the last reps on every set was just dying off.
Flat DB Flies: (very slow, controlled and focus on only my chest pulling the dbs together)
15 x 12 (holy shit that was hard)
10 x 15
10 x 15
10 x 15
10 x 15
10 x 15
Hammer Strength Iso Chest Press: (fs7 style 30 second rest intervals)
32 each arm x 12
32 x 12
32 x 12
32 x 12
32 x 12
32 x 12
32 x 12
Back Squats: Slow, deep, pause in the hole for 2 full seconds, squeeze the glutes
65 x 15
65 x 15
65 x 15
65 x 15
Yow.. man I get serious lower back pumps, quads felt like they were going to burst out of my skin rock solid... probably tren working its thing eh? Knees felt good, but now today I'm feeling my knees are a little sore.
15 mins recumbent bike, HR 135
Was drenched in sweat, felt great. Great pump on the front delts and outside pecs.
Chest
WU elliptical 10 mins
shoulder/rotator cuff stretches
Flat BB Bench Press:
Bar x 20 WU
95 x 15 WU
135 x 15 (wu?)
185 x 10 (oof)
155 x 12
155 x 12
155 x 12
155 x 12
155 x 11
135 x 12
Last two sets were tough. For flat bench though the numbers I think are higher.
This got me good however, and my other workouts man my chest was toast.
Incline BB Bench Press:
115 x 11
105 x 12
95 x 12
95 x 12
75 x 12
75 x 12
Had to keep going down.. the last reps on every set was just dying off.
Flat DB Flies: (very slow, controlled and focus on only my chest pulling the dbs together)
15 x 12 (holy shit that was hard)
10 x 15
10 x 15
10 x 15
10 x 15
10 x 15
Hammer Strength Iso Chest Press: (fs7 style 30 second rest intervals)
32 each arm x 12
32 x 12
32 x 12
32 x 12
32 x 12
32 x 12
32 x 12
Back Squats: Slow, deep, pause in the hole for 2 full seconds, squeeze the glutes
65 x 15
65 x 15
65 x 15
65 x 15
Yow.. man I get serious lower back pumps, quads felt like they were going to burst out of my skin rock solid... probably tren working its thing eh? Knees felt good, but now today I'm feeling my knees are a little sore.
15 mins recumbent bike, HR 135
Was drenched in sweat, felt great. Great pump on the front delts and outside pecs.
bader85
New member
Workout 3/3/12
Shoulders and Tris
5 min elliptical WU
12.5 pounds DB side lateral raises x 50. Last few reps were hard! but man got some good blood flow going and definitely noticed how much more pumped I felt through the rest of the workout. (thanks for the recommendation bros)
Hammer Strength Shoulder Presses:
30 each arm x 15
40 x 15
50 x 12
60 x 12
65 x 12
70 x 12
65 x 12
Wide Grip Upright Rows BB:
Bar x 15
85 x 15
95 x 15
115 x 12
135 x 12
115 x 12
95 x 20 Mmmm pump.
Pec Dec Reverse Flies:
50 x 15
60 x 15
70 x 15
70 x 15
70 x 12
60 x 15
Back delts were rock solid hard.
Hammer Press Shrugs:
225 x 15
225 x 15
225 x 15
315 x 15
315 x 15
315 x 15
Whew.. man felt _great_ after this workout.. Sauna/steamed for 15 mins and stretched.
I think I calculated the weights wrong last time on the shrugs.. I'll have to go back and look. My traps were sick up on my neck.
Tomorrows rest day from the weights but I'll do plyo or kickboxing in the morning.
Looking slightly leaner in the mirror every time I look, not a TON, just slightly thinner skin around the abs and whatnot.. My traps/lats really showing. The scale hasn't changed much.. but eh, hopefully I'm just losing fat and gaining more muscle.. I'm thinking 240 is going to be hard to get down to at this rate, That would be sick to be 10% at 240. 215 pounds of muscle.. rawr. Even sicker to be 250 and 10%.. lol
Shoulders and Tris
5 min elliptical WU
12.5 pounds DB side lateral raises x 50. Last few reps were hard! but man got some good blood flow going and definitely noticed how much more pumped I felt through the rest of the workout. (thanks for the recommendation bros)
Hammer Strength Shoulder Presses:
30 each arm x 15
40 x 15
50 x 12
60 x 12
65 x 12
70 x 12
65 x 12
Wide Grip Upright Rows BB:
Bar x 15
85 x 15
95 x 15
115 x 12
135 x 12
115 x 12
95 x 20 Mmmm pump.
Pec Dec Reverse Flies:
50 x 15
60 x 15
70 x 15
70 x 15
70 x 12
60 x 15
Back delts were rock solid hard.
Hammer Press Shrugs:
225 x 15
225 x 15
225 x 15
315 x 15
315 x 15
315 x 15
Whew.. man felt _great_ after this workout.. Sauna/steamed for 15 mins and stretched.
I think I calculated the weights wrong last time on the shrugs.. I'll have to go back and look. My traps were sick up on my neck.
Tomorrows rest day from the weights but I'll do plyo or kickboxing in the morning.
Looking slightly leaner in the mirror every time I look, not a TON, just slightly thinner skin around the abs and whatnot.. My traps/lats really showing. The scale hasn't changed much.. but eh, hopefully I'm just losing fat and gaining more muscle.. I'm thinking 240 is going to be hard to get down to at this rate, That would be sick to be 10% at 240. 215 pounds of muscle.. rawr. Even sicker to be 250 and 10%.. lol
Good workout bader. VOLUME seems to be the rule for yall......cept my gurl boobsy!
Bro K if you do kickboxing for cardio!
-----------------------------------------
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
bader85
New member
Good workout bader. VOLUME seems to be the rule for yall......cept my gurl boobsy!
Yep you're right zed. I should of just went 12 on the 135 and stepped up to 165 and stayed there.. I'm usually 10-20 pounds higher on my declines then standard bench. But I think I can hit 165 next flat bench day.. I'm going up about 10 pounds each week per set.
I can't believe how much harder regular bench is compared to declines... I feel my tris work harder on flat and feel like I use all my chest power on decline... Does that sound right?
Hey bro...check out Dorian Yates theory on flat bench and how you would benefit more by getting rid of flat and concentrating on incline and decline (decline works the complete chest). Very interesting you should be able to find on google and YouTube.
