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bader85's 2012 Contest Transformation Log
- Thread starter bader85
- Start date
You remember Antonine Rockamura, they used to call him Antoine Rocky Horror?
"Dolf"
They used to call me that in basic training, I had blonde hair back then, and cos I was so huge and muscular they all thought I looked like Dolf Lundgren.. So does Bader you know, he's got that tall blonde Scandinavian look goin on.
They used to call me that in basic training, I had blonde hair back then, and cos I was so huge and muscular they all thought I looked like Dolf Lundgren.. So does Bader you know, he's got that tall blonde Scandinavian look goin on.
bader85
New member
Everyone calls me by my avatars name. If I could look like Dolph Lundgren the rest of my life I'd be a very happy man.. When I'm all shaven and have a little longer hair the similarities are freaky... When I grow the chops out peeps call me saber tooth.
Eh.. Bader is my nickname IRL. Call me whatever.
Eh.. Bader is my nickname IRL. Call me whatever.
Or possibly "Drago"
Really? That's interesting, how did you come by that nickname?
You like dragons big Bader? You haven't seen Starsky & Hutch with Ben Stiller and Owen Wilson have you? Lol.
Ever been to Wales? They got a big red dragon on their state flag
bader85
New member
Nope and nope. I'll have to check it out.
bader85
New member
Honestly I have no idea. My mom called me it for a long time since I was just a baby and it just stuck. It's only a family nickname. My friends don't really have a nickname for me. It's always been Big "insert something here" dawg, foot, or k-dog.
B-dawg!
bader85
New member
So here's my chest workout:
Flat bench DB Bench press:
45 x 12
55 x 10
65 x 10
75 x 7 fail
Incline DB Bench Press:
35 x 10
45 x 10 30 degrees
45 x 10 45 degrees
55 x 10 30 degrees
55 x 9 45 degrees fail
Cable Crossovers: FST style, 30 second rests
45 x 12
45 x 12
45 x 12
45 x 10
40 x 12
40 x 12
40 x 10
35 x 12
Serious pump, felt amazing. Man I wish I was lower BF, my side pecs would just pop out.
Did a bunch of bicep curl variations.. hehe, great pump, but not gonna write them all.
So my DB press has dropped about 20 pounds. Feh.
Flat bench DB Bench press:
45 x 12
55 x 10
65 x 10
75 x 7 fail
Incline DB Bench Press:
35 x 10
45 x 10 30 degrees
45 x 10 45 degrees
55 x 10 30 degrees
55 x 9 45 degrees fail
Cable Crossovers: FST style, 30 second rests
45 x 12
45 x 12
45 x 12
45 x 10
40 x 12
40 x 12
40 x 10
35 x 12
Serious pump, felt amazing. Man I wish I was lower BF, my side pecs would just pop out.
Did a bunch of bicep curl variations.. hehe, great pump, but not gonna write them all.
So my DB press has dropped about 20 pounds. Feh.
bader85
New member
4/24/12
Back workout
This one I'm pretty happy about.
Wide grip cable pull downs:
120 x 10
160 x 10
190 x 6 fail
150 x 8 dropset
120 x 8
One arm DB Rows:
65 x 10
95 x 10
115 x 8 fail PR
115 x 5 fail just for kicks
Close Grip Seated Cable Rows:
140 x 10
190 x 10
230 x 7 fail PR
170 x 8
Rack Pulls:
275 x 4
325 x 3
345 x 3 straps (went for four and just missed locking it)
One hour of DEATH.. err spinning. Jeeeezus. I hope that made me lose 5 pounds of at, cause I need it for these photos.
Back workout
This one I'm pretty happy about.
Wide grip cable pull downs:
120 x 10
160 x 10
190 x 6 fail
150 x 8 dropset
120 x 8
One arm DB Rows:
65 x 10
95 x 10
115 x 8 fail PR
115 x 5 fail just for kicks
Close Grip Seated Cable Rows:
140 x 10
190 x 10
230 x 7 fail PR
170 x 8
Rack Pulls:
275 x 4
325 x 3
345 x 3 straps (went for four and just missed locking it)
One hour of DEATH.. err spinning. Jeeeezus. I hope that made me lose 5 pounds of at, cause I need it for these photos.
bader85
New member
Did shoulders tris and a little bit of bis today. Nothing special to note. Got a good pump. I'm feeling fuller in my muscles this past week. But sure haven't lose the doughy look. Not nearly as low bf as last year. My abs aren't showing at all...
Though my muscles do look bigger than last year. Pretty sure I've gained some size and kept most of it.
Though my muscles do look bigger than last year. Pretty sure I've gained some size and kept most of it.
Whereas I am ripped and huge!
Lmao! My progress has slowed.. 12.5% I think now.. And I still can't spread my lats!
Lmao! My progress has slowed.. 12.5% I think now.. And I still can't spread my lats!
badboybounce
New member
Im 28% fat an if i was anymore doughy id be a walking cake im expecting a top 50 at least as my eyebrows are very shiny
I had the same problem, so I just uploaded mine tiny pic, that way the non plats can see too!
Looking great Bader! Very proud of you bro. You have dropped considerable BF% and have made a serious transformation bro.
Good lookin back there bro
Decimate improvement despite your probs
Decimate improvement despite your probs
badboybounce
New member
Congrats bader mate dropping any fat is a win
bader85
New member
Thanks everyone.. the biggest thing I'm enjoying is the thickness in my chest and back.. Pics don't really show it.. and it obviously takes a lot for tall guys like LG and I to really show differences, but My chest really got thicker and my back muscles and lats got thicker.. so my XL shirts pretty nice and snug around the chest but then down on my waist they're huge, heh.. I need those tapering shirts.
So who's up for some MATH? Last year I finished at 217 and had 17% BF according to bodpod, which put me at 180 LBM exactly. I had my top four abs showing pretty well. This year, not so much, they were very close to coming out.. shall we say another 5 pounds of fat to lose to see those?
So if weighed 235 @ the same 17% BF. That would put me at 195 LBM.. Essentially 15 pounds of muscle growth in the past year. Right now.. I'm about 18-19 percent.. let's say I'm 19% @ 240 puts me at 194.4 pounds of LBM.. so both are pretty darn close to the same LBM.. 18% would put me at 196LBM.. I was hoping to hit 200.. but to be 200 LBM @ 240 lbs that's <17% and I don't have my abs.. does bf% tend to be the same look at the same percentages through muscle growth? I would kind of assume so.. so I'm betting on the lower LBM.. 15 pounds in a year isn't bad... but I gotta control my fat growth now, I got up to almost 270 before the competition started, my strength was through the rough, but I was very very fat.. couldn't fit in much of my jeans..
So what shall my goal be? Drop fat until I'm 15% of lower? Then go for mass.. Go for 10% then go for mass? What would you think is good to hit before I go on a mass blast? I love eating food, lol, I want to get back to that.. and just be smarter about my mass adding.... hell summer is coming around.. I suppose I'll just keep dropping fat til I get that nice vivid 6 pack then go from there..
So who wants to help me do that? I really didn't do a good job these past 3 months. 1-2 months ahead I'd like to see sub 15% bf.
So who's up for some MATH? Last year I finished at 217 and had 17% BF according to bodpod, which put me at 180 LBM exactly. I had my top four abs showing pretty well. This year, not so much, they were very close to coming out.. shall we say another 5 pounds of fat to lose to see those?
So if weighed 235 @ the same 17% BF. That would put me at 195 LBM.. Essentially 15 pounds of muscle growth in the past year. Right now.. I'm about 18-19 percent.. let's say I'm 19% @ 240 puts me at 194.4 pounds of LBM.. so both are pretty darn close to the same LBM.. 18% would put me at 196LBM.. I was hoping to hit 200.. but to be 200 LBM @ 240 lbs that's <17% and I don't have my abs.. does bf% tend to be the same look at the same percentages through muscle growth? I would kind of assume so.. so I'm betting on the lower LBM.. 15 pounds in a year isn't bad... but I gotta control my fat growth now, I got up to almost 270 before the competition started, my strength was through the rough, but I was very very fat.. couldn't fit in much of my jeans..
So what shall my goal be? Drop fat until I'm 15% of lower? Then go for mass.. Go for 10% then go for mass? What would you think is good to hit before I go on a mass blast? I love eating food, lol, I want to get back to that.. and just be smarter about my mass adding.... hell summer is coming around.. I suppose I'll just keep dropping fat til I get that nice vivid 6 pack then go from there..
So who wants to help me do that? I really didn't do a good job these past 3 months. 1-2 months ahead I'd like to see sub 15% bf.
badboybounce
New member
Id def diet to sub 15% then go for mass mate,def more rewardin at lowish fat seeing the new muscle rather than waiting or guessin if its muscle or fat ur packing on,u know all of ef be behind u
I agree w this bro! Get the bf down then bulk. Keep it healthy but just eat alot of it. Lol
Sent from my DROIDX using EliteFitness
Go for 10% then would concentrate on lean bulking. That's my goal and I think it will bet the best results because at 10% or less your body becomes very efficient and it becomes easier to put
on muscle and keep fat gain/retention
low. My goal is to hit around 8% then start lean bulking this way I can focus on making constant progress and not worry about cutting down later on (like everyone does for the summer as an example) and you can just keep going forward with your progress. My buddy who is 6'5" did that and was around 240 at around 10% and he lean bulks and is currently sitting at 280lbs at 10%bf the guy is sick! Lol.
on muscle and keep fat gain/retention
low. My goal is to hit around 8% then start lean bulking this way I can focus on making constant progress and not worry about cutting down later on (like everyone does for the summer as an example) and you can just keep going forward with your progress. My buddy who is 6'5" did that and was around 240 at around 10% and he lean bulks and is currently sitting at 280lbs at 10%bf the guy is sick! Lol.
bader85
New member
^damn that is sick. I don't know how my wife would feel if I was even 260 at 10% lol. She calls ifbb pros "throbbing peni" cause of the vascularity.
If I was 220 @ 10% I can't even imagine what I'd look like. 10 is the goal and I like how you put it LG. I'll just keeping cutting all through summer see where I end up.
If I was 220 @ 10% I can't even imagine what I'd look like. 10 is the goal and I like how you put it LG. I'll just keeping cutting all through summer see where I end up.
Grow you got a buddy who's 6'5"?? Is everyone stupidly tall where you're from? What do they put in the water? I want some I started smoking at 12 and it stunted my growth, I'm a measly 6'1" I feel like a dwarf or something......
Lmao!
Lmao!
Send me some of your local water. I reckon that's where it's at!
WTF? 6'1'' and you feel like a DWARF???? lmao YOUR A F-IN GIANT!!!!! Im 5'11'' and I feel pretty damn tall. I cant even imagine someone your height saying your short!!!! lmao
your already taller than 90% of the world. What else do you freaks want? lol You freaks should be the main attraction at Cirque Du Soleil. Ya fuckin giants.
if your over 6', your a fukin GIANT
RADAR
Well-known member
congrats , when i decided to rip i did a fasted cardio first thing in the morning, I looked like someone sucked me dry,flat as hell , 20 min after I slammed down a 500 cal hi protein shake i was looking like one of those hot air baloons is the best way i can describe it!
Lmfao!
Lol! I was bein sarcastic bro. Only time I ever wished I was taller was in the army, 6'3" and you're entitled to 2 mans rations.... Pissed me right off especially as everyone over 6'3" was skinny as fuck and hardly ate half of what I did!
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