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bader85's 2012 Contest Transformation Log

Haha. I just checked back in and notice quite the hijacking. Lolol ;)

It's all good my brothers and sisters.

As for me... Well I'm still not feelin so great. Not sure if i make it to the gym today either... Sighleg

It's not a cold... And it's not even that physical. I do have a dull headache but I can't really explain how I feel. I slept well last night. I dont think it's been due to that. I've been drinkin lots of water.. So don't think that either...

Just feel very blah. Libido is fine. Any ideas to perk me up? Should I just suck it up and get my ass to the gym? I'm at a loss here.
 
Yeah hit the gym bro. That should do ya!:evil:
 
bader85 said:
Haha. I just checked back in and notice quite the hijacking. Lolol ;)

It's all good my brothers and sisters.

As for me... Well I'm still not feelin so great. Not sure if i make it to the gym today either... Sighleg

It's not a cold... And it's not even that physical. I do have a dull headache but I can't really explain how I feel. I slept well last night. I dont think it's been due to that. I've been drinkin lots of water.. So don't think that either...

Just feel very blah. Libido is fine. Any ideas to perk me up? Should I just suck it up and get my ass to the gym? I'm at a loss here.
Click to expand...

This and yes!
 
the.gladiator1987 said:
Good stuff bro, sounds like its just one of those days where u have to push through since it is not easy otherwise everybody would be consistent with their workouts. Just make sure you listen to your body and if it really is something bad and ur sick dont go to the gym, not worth it.
Click to expand...

Thanks Glad.

Glad to see you following along bro (no pun intended lol). I'm kind of in between how I feel physically. I get waves of nausea and this dull headache. It's nothing to stop me from working out. I just don't want to make it worse
 
^^^^ yes I seriously need an adjustment. I'm goin to Utah in march and I'll visit my guy there. Only $30 without insurance. I did schedule a massage with my wife tomorrow. Hopefully she accepts the booking. Lol.

As for supps. Been taking gear about 6 pills a day. Krill oil 1-1500mg a day. Multi vitamin. Green tea extract. l-tryptophan at night. ZMA at night. Hmm. What else. No stims except for pre-workout and maybe two cups of coffee in the morning not every day.

Nothing out of the norm for how I've been feeling the last two days.
 
Workout 2/27/12
Chest

WU 10 min elliptical

Decline BB Bench:
Bar x 20 (shoulder stretches, slow, warm up)
115 x 15
165 x 12
185 x 12
215 x 7 (felt greedy, had to give it a shot)
165 x 12
165 x 11
165 x 10

Numbers are continually going up.. My chest felt great and pumped. I love it when the inner part of my chest where it seperates each pec gets pumped and shows through my shirt.

Incline DB Press:
45 x 12
45 x 12
45 x 11
40 x 10
35 x 11
30 x 14

Hammer Strength Iso Chest Press (fst-7 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 18 (went all out at the end.. half reps n everything just to destroy it)

Yeah.. So my tris and front delts were freakin pumped. I wore a sleeveless shirt today and was staring at myself probably a little too much in the mirror. They looked sick n' huge. Starting to get a little bit more definition. Down to 252. Slowly but surely it seems.. Strength is not suffering so I hope I'm not losing any muscle.

I think I'm going to change up my split:
Chest
Shoulder/Tris
Back & Bis
rest
Legs
rest
repeat.. What you think? I want to dedicate a day better to shoulders/tris than legs/shoulders, I don't feel like I get enough done on my shoulders when I add legs at first.. kind of drains my energy...

Or maybe
Chest
Shoulders
Back
Tris/Bis
Rest
Legs
Rest
??

Opinions, comments, fuck yous? Lol :D ;)
 
daaaaammn Bader that looks like an awesome work out bro...and to think u didn't feel like going to the gym earlier lol

I like giving shoulders/traps their own day and ending the week with tris/bies, just seems natural since ur already working out tries a lil bit on chest and shoulder days
 
bader85 said:
^^^^ yes I seriously need an adjustment.
Click to expand...

bro that reminds me, I gotta go back to chiropractor and get my spine adjusted too, I was going there like 3 times a week at the beginning of the comp...the first time i went, he took an x-ray of my spine and neck, and they weren't aligned right :/
 
bader85 said:
^^^^ yes I seriously need an adjustment. I'm goin to Utah in march and I'll visit my guy there. Only $30 without insurance. I did schedule a massage with my wife tomorrow. Hopefully she accepts the booking. Lol.

As for supps. Been taking gear about 6 pills a day. Krill oil 1-1500mg a day. Multi vitamin. Green tea extract. l-tryptophan at night. ZMA at night. Hmm. What else. No stims except for pre-workout and maybe two cups of coffee in the morning not every day.

Nothing out of the norm for how I've been feeling the last two days.
Click to expand...

Lmao is massage code for something!? Lol.
I bought one these heat massage vibration things its great my back and traps felts so notted up I couldn't get shot of it last night i got my Gf to give me a massage with it and this morning I feel amazing it's still a tiny bit tense but I'd say 90% better.

Ps in my case I'm not using code lmfao ;)

Hope your feeling better soon buddy.
 
No code. My wife really is a massage therapist. :). You might be all 'well aren't you lucky.!' but let me put it this way. Does your spouse bring their work home? Yeah, neither does mine.

I literally have to schedule and pay for it. But rs worth every dime. She's the best therapist and I'm not being biased. She's freaking amazing at deep tissue. Been doing it for almost 10 years. Doesn't have much time before she quits. It's hell on the hands, wrists, and arms. Maybe when she stops professionally she'll give me more for free. ;)

Thanks for the comments everyone. I seriously felt a ton better the second I got to the gym and started warmin up. I don't have a headache or feel nauseous anymore. :D
 
My girl's a hairdresser and I get my haircuts for free... :-P lol


---------------------------------

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
 
the.gladiator1987 said:
my girl is pregnant so i get bitched at everyday
Click to expand...

Bet you're loving being a dad!


---------------------------------

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
 
Colstreamer said:
Bet you're loving being a dad!



Man, I'm jackin Bader's thread again!

---------------------------------

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
Click to expand...




---------------------------------

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
 
the.gladiator1987 said:
good shit bro!

btw shes cheating on you :)
Click to expand...

Lolol!

I only pay her commission. And actually. It fiscally makes sense. It's following the 'become your own banker' philosophy. She's so busy everyday doing massage that it's very unlikely I get one at home. So I'm happy to do it. It's seriously worth it.

Oh. I wear the pants, fuckers. There's no doubt in this. :evil:
 
Yeah but are they frilly Girly pants?


-----------------------------------------

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 said:
Are capris classified as frilly?
Click to expand...

Bro I never heard of them, I'll google it and get back to you...


Lmao!


Ok googled it, bro 3/4 length trousers? Clamdiggers? Definitely frilly!




Jk Lmfao!!! :)

Defeat is the stepping stone to victory.
 
bader85 said:
Are capris classified as frilly?
Click to expand...

I don't think we can speak anymore from now on bader...capris!? Epic fail! Your wife does run the show...I am sorry for your loss lol.
 
Lolol. Yeah I'm 6'4" and wear capris :eyeroll:

It's all good LG, I still look better than you... Ooooh. Hah!

Good news is she is gonna give me a massage. Mmm. Well deserved and needed.
 
Oh I get it!! They're regular length trousers but cos you're so damn tall they only go 3/4 way down on your massive self! Gotcha!


Defeat is the stepping stone to victory.
 
bader85 said:
Lolol. Yeah I'm 6'4" and wear capris :eyeroll:

It's all good LG, I still look better than you... Ooooh. Hah!

Good news is she is gonna give me a massage. Mmm. Well deserved and needed.
Click to expand...

You wish you looked better than me! :evil:
 
Now now ladies! Put the handbags down and walk away!





Lol only jokin!


Defeat is the stepping stone to victory.
 
Sheeeet! I just realised. You pair are the two humongously tall ones in this comp aren't you?

Ok I'm backing off...



Lol! ;)


Defeat is the stepping stone to victory.
 
:Youall kill me!!!
 
Colstreamer said:
Sheeeet! I just realised. You pair are the two humongously tall ones in this comp aren't you?

Ok I'm backing off...



Lol! ;)


Defeat is the stepping stone to victory.
Click to expand...

Yes! I'm 6'6" and bader is 6'4". Now learn your place little one! :D :evil: lol
 
Workout 2/28/12
Shoulders/Traps

WU elliptical 5 mins.

Shoulder warm ups.. 5 pound lateral raises.. stretches, etc.

Shoulder DB Press:
20 x 15
30 x 12
40 x 12
40 x 12
40 x 12
40 x 11 failed

Man last two sets were rough

Wide Grip Upright BB Rows:
bar x 15
65 x 15
85 x 12
115 x 12
115 x 12
115 x 12

Mmm.. love these.

Reverse DB Flies Incline Bench:
15 x 15
20 x 12
20 x 12
20 x 12
25 x 12
25 x 12

Side Lateral DB Raises:
15 x 15
20 x 12
20 x 12
25 x 12
25 x 10 dropset
15 x 15 Woof

BB Shrugs:
185 x 15
185 x 15
185 x 15
275 x 15
275 x 15
275 x 15 Guh...

HIIT Tabata Squat to overhead press w/ 5 pound DB:
20 seconds all out 10 second rest x 4.. I was going to puke.. normally I do 8 sets but I was gassed hard.

Racquetball 40 mins.

I don't know how much racquetball I'm going to do.. my shoulder kills after I play every time.. I threw out my shoulder constantly in baseball.. same feeling. Feh.

Anywhoo.. liked my workout.. traps were freaking huge. Delts don't seem to get pumped all that much.. they just grow... and I won't complain about it.. Hopefully they start growing more though..

Zed what was I doing last year that made my shoulders fucking huge? I'm doing Wide Grip Rows.. maybe I need to go heavy doing 10 sets of 3. I couldn't believe how huge my shoulders got last year.
 
bader85 said:
Workout 2/28/12
Shoulders/Traps

WU elliptical 5 mins.

Shoulder warm ups.. 5 pound lateral raises.. stretches, etc.

Shoulder DB Press:
20 x 15
30 x 12
40 x 12
40 x 12
40 x 12
40 x 11 failed

Man last two sets were rough

Wide Grip Upright BB Rows:
bar x 15
65 x 15
85 x 12
115 x 12
115 x 12
115 x 12

Mmm.. love these.

Reverse DB Flies Incline Bench:
15 x 15
20 x 12
20 x 12
20 x 12
25 x 12
25 x 12

Side Lateral DB Raises:
15 x 15
20 x 12
20 x 12
25 x 12
25 x 10 dropset
15 x 15 Woof

BB Shrugs:
185 x 15
185 x 15
185 x 15
275 x 15
275 x 15
275 x 15 Guh...

HIIT Tabata Squat to overhead press w/ 5 pound DB:
20 seconds all out 10 second rest x 4.. I was going to puke.. normally I do 8 sets but I was gassed hard.

Racquetball 40 mins.

I don't know how much racquetball I'm going to do.. my shoulder kills after I play every time.. I threw out my shoulder constantly in baseball.. same feeling. Feh.

Anywhoo.. liked my workout.. traps were freaking huge. Delts don't seem to get pumped all that much.. they just grow... and I won't complain about it.. Hopefully they start growing more though..

Zed what was I doing last year that made my shoulders fucking huge? I'm doing Wide Grip Rows.. maybe I need to go heavy doing 10 sets of 3. I couldn't believe how huge my shoulders got last year.
Click to expand...

Hey bro! Food for thought, take a look at my shoulder workout from the other day and give that a go, i like to pre fatigue my delts before presses as it gets a lot more blood in them before I start to press (I have crappy shoulders too and this helps a lot). Let me know if you have questions on any of it and I will get you sorted. Pm me for cell #.

I find shoulders can be rough to get pump in and last workout the pump was insane :D
 
LetsGrow said:
Hey bro! Food for thought, take a look at my shoulder workout from the other day and give that a go, i like to pre fatigue my delts before presses as it gets a lot more blood in them before I start to press (I have crappy shoulders too and this helps a lot). Let me know if you have questions on any of it and I will get you sorted. Pm me for cell #.

I find shoulders can be rough to get pump in and last workout the pump was insane :D
Click to expand...

pre-fatiguing is great for breaking through plateaus
 
LetsGrow said:
Hey bro! Food for thought, take a look at my shoulder workout from the other day and give that a go, i like to pre fatigue my delts before presses as it gets a lot more blood in them before I start to press (I have crappy shoulders too and this helps a lot). Let me know if you have questions on any of it and I will get you sorted. Pm me for cell #.

I find shoulders can be rough to get pump in and last workout the pump was insane :D
Click to expand...

Yep Grow's shoulder routine does look brutal! Another idea to fatigue the shoulders is what I do on the bag. That shit SERIOUSLY fatigues the delts. If that's what your after I'd suggest giving it a go. 200+ punches on a bag as hard and fast as you can before you start your shoulder routine. :)


Defeat is the stepping stone to victory.
 
Whew... Really feeling it in my traps and shoulders today. Been icing. I have some stuff to do for work so don't know if I'll be able to hit the gym.

Man I'm really gettin the tren sweats now. I'm constantly sweating and I'm walking around in shorts and sandals. It's 40-45 degrees so fairly warm for winter. But still. I can't keep cool. Lol.

Noticing slowly but I can see me leaning out more and more... Very slowly.
 
The more I hear about it the less I want to ever try tren! Lol!


-----------------------------------------

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
 
See I can't wait to try tren!!! Lol but I am a sick individual hahaha
 
LetsGrow said:
See I can't wait to try tren!!! Lol but I am a sick individual hahaha
Click to expand...

Lol! Maybe I'm just a pussy!


Defeat is the stepping stone to victory.
 
Work moved to tomorrow. Hittin back hard tonight.

I love tren. My insomnia is managed a lot better lately. I read for an hour and take tryptophan and I notice I'm falling asleep really easy and staying asleep most the night. I'll wake up once in a while to pee but I'm falling asleep again fast.. I had a few rough nights at first.

I don't think I'll ever do a cycle without it. For recomping it's just amazing. I wish a was a little lower bf started out cause I think the visual would be a lot more noticeable.

Strength continues to improve.
 
Yep bro you was doing 10x3. IMO you cant beat it. Try the prefatigue and then the 10x3, KILLA!
Thats just good tren bro!
 
zedhed said:
Yep bro you was doing 10x3. IMO you cant beat it. Try the prefatigue and then the 10x3, KILLA!
Thats just good tren bro!
Click to expand...

I think this is what I'll do. Last year I was getting up to 135 doing 10 x 3s.. I'm doing 115 x 12 so I can't wait to really get some weight on this move. :evil:
 
dmk777 said:
Hahaha lmfao that's you told Cs!!
Click to expand...

When I read that I was imagining Grow as Obi Wan and I as a young Anikin Skywalker....


Defeat is the stepping stone to victory.
 
Colstreamer said:
When I read that I was imagining Grow as Obi Wan and I as a young Anikin Skywalker....


Defeat is the stepping stone to victory.
Click to expand...

Lmfao!


Bader why not take n2sleep supposed to help with insomnia caused from things like tren.
 
I used to. But it actually doesn't work well. Reason is melatonin. It actually keeps me up. Does the opposite for me. And I've heard the same by a lot of people.

L-tryptophan alone works awesome for me. I can seriously feel my body relax after 10-15 mins. Plus I take a unisom. I feel great in the morning. Not groggy at all.
 
To my way of thinking higher reps do work but only after you are already up to some pretty dam heavy weights. I am not necessarliy talking about this comp but more in general terms. I think most peeps like fully 85 out of 100 would be best served to keep hitting the 5x5 back to back with some slight modifications and then move on to higher reps after they get to moving heavy ass iron.
That would be the 1 year program.
But of course for this comp you dont have the luxurary of that kind of time frame. So for this make liberal use of the 10x3, pre fatigue and anything else you can think of.
Good luck bro.
 
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. :)
 
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..
 
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
 
obsessedwliftin said:
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
Click to expand...

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
 
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.
 
bader85 said:
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.
Click to expand...

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

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


Defeat is the stepping stone to victory.
 
Colstreamer said:
153 floors!!! Damn bro! You hard as a coffin nail for that!!!
Click to expand...

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.
 
gymjunkie09 said:
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 :evil:....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
Click to expand...

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!
 
bader85 said:
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.
Click to expand...

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.:stilleto:
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.
 
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.
 
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..
 
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.
 
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!!
 
dmk777 said:
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!!
Click to expand...

Hit the bag!! I wanna see clips!


Defeat is the stepping stone to victory.
 
bader85 said:
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.
Click to expand...
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
 
gymjunkie09 said:
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
Click to expand...

+1
 
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
 
gymjunkie09 said:
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
Click to expand...

Also doing these excersized gives your bod a huge pulse of your own natty GH! And nothing anywhere beats that bro.
 
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.
 
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.
 
zedhed said:
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.
Click to expand...
\

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

Bader that's some healthy looking grub you got there.
 
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.
 
dmk777 said:
Omg lmfao Cs what's this about big pants??
You are hilarious ,

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

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.
 
Bro you need to find a seemstress. Seriously there are tons of women that sew that will do that for you for next to nothing. Put up a card at your local grocer on their bulliten board.
 
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.
 
Colstreamer said:
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.
Click to expand...

Shyeah right CS. You just want to show off your abs.
 
bader85 said:
Shyeah right CS. You just want to show off your abs.
Click to expand...

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.
 
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.
 
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 :)
 
bader85 said:
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?) Bro too many reps at this weight. Your wasing yourself here man!
185 x 10 (oof) Too much too fast. Next time skip this weight and use 165 for your sets.
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.
Click to expand...
Good workout bader. VOLUME seems to be the rule for yall......cept my gurl boobsy!:evil:
 
Bro K if you do kickboxing for cardio!

:lil k: :lil k:


-----------------------------------------

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
 
zedhed said:
Good workout bader. VOLUME seems to be the rule for yall......cept my gurl boobsy!:evil:
Click to expand...

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?
 
bader85 said:
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?
Click to expand...

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.
 
Yeah LG. I was following his blood and guts program before the contest. I switch off flat and decline for the exact reason that it's different on my chest. And I do incline every chest day.
 
bader85 said:
Yeah LG. I was following his blood and guts program before the contest. I switch off flat and decline for the exact reason that it's different on my chest. And I do incline every chest day.
Click to expand...

Nice. Yeah I find that we tall guys need to focus a lot on upper chest since it doesn't respond as fast as flat or decline. I try to keep it to incline and decline but def throw flat in there every so often just to mix it up.
 
Hmmm Im 6'1" and flat rocks for my lower and mid chest. Then for incline I use 25° and "was" in the process of seeing some nice upper chest development. Never have done decline.
 
zedhed said:
Hmmm Im 6'1" and flat rocks for my lower and mid chest. Then for incline I use 25° and "was" in the process of seeing some nice upper chest development. Never have done decline.
Click to expand...

I would def throw it in there as watch the transformation unfold, unreal almost haha.

Btw zed haven't seen you around on my thread :'( where you been bro, always appreciate your critiques.
 
Yeah my incline strength sucks. I think won't do 45 degree inclines but do 30 degrees or so with DB and see if that helps. My delts seem to overwork at that angle and not my upper chest as much.
 
bader85 said:
Yeah my incline strength sucks. I think won't do 45 degree inclines but do 30 degrees or so with DB and see if that helps. My delts seem to overwork at that angle and not my upper chest as much.
Click to expand...

Yeah everyone is different but I also think changing up the angles is also important.
 
zedhed said:
Hmmm Im 6'1" and flat rocks for my lower and mid chest. Then for incline I use 25° and "was" in the process of seeing some nice upper chest development. Never have done decline.
Click to expand...

I think it depends on the technique you use, I've found the flat bench to be much better since I switched to the Dave Tate style....


-----------------------------------------

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
 
Bader, here's an interesting article on the flat bench. You may be familiar with it but if not its a good read with a li'l video clip. I recommend having a look.

http://www.t-nation.com/free_online...rformance/dave_tates_sixweek_bench_press_cure


-----------------------------------------

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
 
Did 45 mins of kickboxing yesterday evening.. got a good sweat, my traps/shoulders are sore from keeping my arms up for so long.. Lol.

This morning did 30 minutes of fasted cardio. Stairs. 167 floors up/down. My legs aren't so wobbly but I was taking a while to get up and down the last 40 or so.. Noticed I still had good wind longer than last time...

DRENCHED IN SWEAT.. I'll wear a grey shirt next time and take a pic, lol.. white shirts don't reallyshow the sweat as good.

CS. I'll take a look at that, I'll also look at Dave Tate's info. THanks guys! Hope everyone had a good weekend.
 
Nice going on the kickboxing bro! K to you for that (as soon as I get to my PC) sounds like you're getting fitter on those stairs too! Nice the fitter you are the harder you can go and the more lbs you'll drop! :)


-----------------------------------------

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
 
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