bader85's 2012 Contest Transformation Log

[LetsGrow]

Workout 3/8/12
Chest

Wu 5 min elliptical

Rotator stretches, ballistic stretches

Decline BB bench press:
95 x 10
115 x 10
165 x 12
175 x 12
175 x 12
175 x 12
175 x 12
175 x 11
165 x 11
155 x 12
135 x 15

Incline 30 degree DB press:
45 x 12
45 x 12
45 x 10
40 x 11
35 x 12
35 x 12

Pec dec flies. Fst-7 style squeeze and 30 second rests
75 x 12 x 8 sets

Squats:
95 x 12 x 4

Man tren sweats are drenching me now...

I'm really filling out. Delts are rounding out. Traps are more separated.

Awesome brotha! How the legs doing? They leaning out yet like you want?

 

[bader85]

I haven't measured yet. But they feel tighter and quads are coming out more. Also my dress pants are fitting a lot better around the thighs. I take it as a good sign. My love handles still suck ass.

My chest is already sore from yesterday as well as my tris a bit. Feeling good. Shoulders and traps today in a couple hours. Love it.

 

[dmk777]

Looking amazing in here Bader. You know I forgot to measure before so now it sucks that I don't know how I'm progressing only by other people comments I know,,

Great job on the dress pants

 

[bader85]

Looking amazing in here Bader. You know I forgot to measure before so now it sucks that I don't know how I'm progressing only by other people comments I know,,

Great job on the dress pants

Hehe. Dress trousers? I wear some pretty fancy pants.

 

[obsessedwliftin]

I love the volume of that chest workout. Dayum Bader nice job bro. Before long I will have to put mine on ya bro! Lol

 

[RADAR]

If you've made it this far I would definetely say you're getting there,Keep it up. All that work will sneak up on you and "BAM" one day you're there!

 

[bader85]

Workout 3/9/12
Shoulders/Traps

WU 5 min elliptical

Rotator cuff stretches, ballistic stretches.

Side lateral DB raises. 15lbs x 30, 12.5lbs x 20 no stop. Mmm good burn already.

Wide Grip Upright BB Row: (this one's for you Zed)
65 x 12 WU
95 x 12 WU
135 x 10
155 x 5
175 x 3 reps x 10 sets.
135 x 10

Hammer Strength Iso Shoulder Press:
50 each arm x 12
60 x 12
70 x 12
80 x 12
90 x 12
100 x 8, 90 x 4

Reverse DB Flies on incline bench:
25 x 12
25 x 12
25 x 12
25 x 12
20 x 12
20 x 12
20 x 12

Side Lateral Raises DB:
25 x 12
20 x 12
20 x 12
20 x 12
15 x 12
15 x 12
15 x 12

Hammer Strength Sled Shrugs:
315 x 12
315 x 12
315 x 12
385 x 12
385 x 12
385 x 12

Elliptical HIIT cardio. 20 mins total
4 sprints all out at resistance 16, got up to about 120rpm each time for 30 seconds then fully recover til next sprint.
Each time I was done sprinting I was about ready to puke, grueling and totally out of breath.. Felt great.

Sauna for 15 mins.

I'm tired.

 

[bader85]

Think I work too hard??? Nah...

 

[bader85]

Oh yeah.. I weighed today 251-252... ??? Shrug...

 

[gymjunkie09]

Workout 3/9/12
Shoulders/Traps

WU 5 min elliptical

Rotator cuff stretches, ballistic stretches.

Side lateral DB raises. 15lbs x 30, 12.5lbs x 20 no stop. Mmm good burn already.

Wide Grip Upright BB Row: (this one's for you Zed)
65 x 12 WU
95 x 12 WU
135 x 10
155 x 5
175 x 3 reps x 10 sets.
135 x 10

Hammer Strength Iso Shoulder Press:
50 each arm x 12
60 x 12
70 x 12
80 x 12
90 x 12
100 x 8, 90 x 4

Reverse DB Flies on incline bench:
25 x 12
25 x 12
25 x 12
25 x 12
20 x 12
20 x 12
20 x 12

Side Lateral Raises DB:
25 x 12
20 x 12
20 x 12
20 x 12
15 x 12
15 x 12
15 x 12

Hammer Strength Sled Shrugs:
315 x 12
315 x 12
315 x 12
385 x 12
385 x 12
385 x 12

Elliptical HIIT cardio. 20 mins total
4 sprints all out at resistance 16, got up to about 120rpm each time for 30 seconds then fully recover til next sprint.
Each time I was done sprinting I was about ready to puke, grueling and totally out of breath.. Felt great.

Sauna for 15 mins.

I'm tired.

Keep doing those wind sprints like that and the fat will melt right off bro.....I may add them in a couple weeks when I'm sub 10% to keep the fat coming off