bader85's EliteFitness Contest 12wk log sponsored by NTBM/MrSupps

[bader85]

3/11/11
Weight 236.5

WU 10 min stepper

Incline bench BB: WU 20/bar 95 x 15
135 x 12 135 x 10, 135 x 9 fail, 135 x 7 fail, 95 x 8 fail

Leg Press: (found out the sled alone weights 115) WU 2 plates +50 x 10
4 plates + 50 x 10 x 2, 4 plates x 10 x 2

SLDL: WU 75 x 15, 135 x 10
155 x 12 x 4

20 mins treadmill spd 3.0 incline 3.0 HR 145

SOo.. once again, numbers are lower.. and I seriously know its the most I can do.. I push hard and fail.

Kind of been feeling down the past two weeks since last photos. Visually not much has changed, but we'll see with measurements.

 

[Roxy722]

Badar..what are your macros now? carb wise?

 

[zedhed]

Bro let Roxy help you out with diet. By looking at her results and figures she is on it!
You gonna have ups and downs. But plz pm me some details on exactly how youre feeling, sleeping, feel sexually/emotionally etc.
Regards bro!

 

[bader85]

last two days did fasted cardio... and I would do hot tub and pool afterwards for 30 mins or so.. I'd go from hot tub from 5 mins to pool for 5 mins.. heard that's good on the lymphatic system.. I'd swim a couple laps when in the pool. Felt really rejuvenating.

Weight was 265.5 yesterday. Doing workout tonight.. got to wait til the monday madness leaves the gym or I might knock some dumbass out.

 

[zedhed]

"I might knock some dumbass out"

I love it bro, youre intense and thats gr8!
Its good for you to change things up once in a while. And it really does rejuve your bod too bro.
Keep hittin in man and good luck to you bader!

 

[bader85]

Workout 3/14/11
Weight 236.5

WU 10 min stepper HR 140

Decline BB Press: 65 x15, 95 x 10
145 x 12 x 3, 95 x 12 fail

Incline DB Press: WU 32.5 x 15
40 x 12r x 3s

Flat bench DB Flies: 25 x 12r x 3s, dropset on last to 17.5 x10

DB Concentrated curls: 35 x 10, 35 x 5 +3 negatives

Hammer curls, stripset: 40 x 16 (8 each arm), 37.5 x 16, repeat every 2.5 pounds to 20 pounds.. my arms finally gave out from the pump and just dead. Veins were sick on my left arm.. came out through my forearm and the major bicep vein started showing.. only when seriously worked though.

Tabata HIIT squats 4 mins like usual.. Used 5 pounds for 4, dropped to 3 pounds for 2, and no weights last 2. mmm.. ouch.

20 mins hottub and pool every 5 mins. 10 mins sauna.

Finally started to see separation in the middle of my pecks. Tris are more defined. the lower head is really showing lot more, an the outer tri I've never really seen before is showing.. I'll try and get a pic that shows it, my lighting sucks... and my camara.

 

[bader85]

Workout 3/15/11
Weight 237

WU 10 min precor free elliptical HR 140

DB Pullovers: 35 x 12, 45 x 10
55 x 12r x 3s (last few big grunts)

Close grip cable pulldowns: 90 x 12,
135 x 10, 120 x 10, 110 x 7 fail dropset 105 x 4

One arm DB rows: WU 45 x 12,
55 x 12 x 2, 55 x 10 fail

Wide Grip Cable Rows: 75 x 12
105 x 12, 110 x 12, 110 x 9 fail

Rack pulls: 95 x 15
16 x 12r x 3s, 235 x 1

Dips 10 x 3

28 mins free elliptical HR 145, 4 mins intervals, lvl 8 and lvl 12

Veins were sick on the one arm rows. lots of grunts, really pushed it and felt great.

I took pictures, but I'm thinking of trying to find a place that has better lighting, my camara really isn't doing me justice with the definition and my abs are literally showing through better (a very very small defined 6 pack).. my delt separation from front and side, triceps, everything is looking better.. Tanned up a bit too which always help show... One more month guys, hope some things accelerate here.. really trying to cut.. but I don't know how much more I can go negative on calories without hurting things more than helping?

Roxy: my carb intake is 80-100grams/day. Grapefruit or bananas, and greens (spinach, broccoli, asparagus or green beans)

250-300g protein, 90g fat, 100g carbs(max, usually less)

 

[zedhed]

Nice bader nice.
That is a brilliant report below your workout bro. Thanks for puttin that in for us.
Proud of you bader.
Good luck and best wishes bro.

 

[bader85]

Thanks Zed.

I posted up the crappy photos this time.. next time I think I'll take them in my kitchen, the lighting seems to be a lot better... I'll attach some here.. the tan really looks good so far. The misses gets so pissed at me how easy I tan after just a couple sessions.

 

[bader85]

Here's link to my album http://www.efbodybuildinggallery.com/showgallery.php?cat=741