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bader85's EliteFitness Contest 12wk log sponsored by NTBM/MrSupps
- Thread starter bader85
- Start date
Roxy722
New member
Thanks Roxy!Do you have a log up? My search function for some reason isn't working, I don't get anything newer than January 12th and no updates from new posts by members. It kind of.. sucks. Anyone else experiencing this problem? I e-mailed Big Rick about it.
I do...mine's in the women's fitness forum...which guys can access too. I haven't laid it all yet in total detail but will get more on there in the next few days.
P
psizzle_8
Guest
Dude this is awesome! Keep it up!
bader85
New member
1/20/11
Weight 238
Rest day for weights.
Did moderate intensity cardio on free elliptical for 28 mins.
4 minute intervals lvl 5 to lvl 10. Got a good sweat on.
Feeling the last two days workouts. Feeling pumped up, muscles getting fuller again.
I forgot to mention end of last year I came down with a nasty bacterial infection and was out for 2 weeks. Beginning of the year got off the antibiotics and did a small detox. So that hurt my gains and figure.. but not like it's the only reason I'm a big flab right now...
Weight 238
Rest day for weights.
Did moderate intensity cardio on free elliptical for 28 mins.
4 minute intervals lvl 5 to lvl 10. Got a good sweat on.
Feeling the last two days workouts. Feeling pumped up, muscles getting fuller again.
I forgot to mention end of last year I came down with a nasty bacterial infection and was out for 2 weeks. Beginning of the year got off the antibiotics and did a small detox. So that hurt my gains and figure.. but not like it's the only reason I'm a big flab right now...
Roxy722
New member
1/20/11
Weight 238
Rest day for weights.
Did moderate intensity cardio on free elliptical for 28 mins.
4 minute intervals lvl 5 to lvl 10. Got a good sweat on.
Feeling the last two days workouts. Feeling pumped up, muscles getting fuller again.
I forgot to mention end of last year I came down with a nasty bacterial infection and was out for 2 weeks. Beginning of the year got off the antibiotics and did a small detox. So that hurt my gains and figure.. but not like it's the only reason I'm a big flab right now...
I think a lot of us are in that same flab boat!
Sickness can really take it's toll. Keep working hard. I'm cheering for ya.
bader85
New member
Workout 1/21/11 Shoulders
Weight 238.5
Warm up: 7 mins elliptical
*sidenote* my left shoulder has a tweak/twinge in it, so I try to take it easy to not aggravate the thing, but I pushed myself
Military Press
WU 45 x 10
75 x 15, 85 x 12
DB Side Laterals
15 x 15, 17.5 x 12
Bent over cable single laterals
20 x 15, 25 x 12
Barbell shrugs
95 x 15, 135 x 12
DB Shrugs
50 x 15, 60 x 12
30 mins lvl 3 intensity cardio on elliptical, kept heart rate around 145 at 3.5mph
I feel so weak with seeing those numbers, my shoulders definitely need some strength.
Recommendations, comments, opinions?
Weight 238.5
Warm up: 7 mins elliptical
*sidenote* my left shoulder has a tweak/twinge in it, so I try to take it easy to not aggravate the thing, but I pushed myself
Military Press
WU 45 x 10
75 x 15, 85 x 12
DB Side Laterals
15 x 15, 17.5 x 12
Bent over cable single laterals
20 x 15, 25 x 12
Barbell shrugs
95 x 15, 135 x 12
DB Shrugs
50 x 15, 60 x 12
30 mins lvl 3 intensity cardio on elliptical, kept heart rate around 145 at 3.5mph
I feel so weak with seeing those numbers, my shoulders definitely need some strength.
Recommendations, comments, opinions?
bader85
New member
1/22/11 Workout Arms/Calves
Weight: 239
WU 6 mins elliptical
BB curl
40 x 15, 50 x 12, 50 x 8 (60 and 70 were being used, grumble)
got a nice pump going off those
Close grip bench
95 x 15, 135 x 12
Cable curls
50 x 15, 70 x 12
Tricep pushdowns
40 x 15, 60 x 12
Standing calf raises (they don't have a machine so I used a smith and stood on weights)
115 x 15, 155 x 12
Seated calf raises
90 x 15, 115 x 12
Cardio: 30 mins lvl 5 intensity, spd 3.5 mph, HR 140
One week in: starting weight 242, current weight 239.
My weight seems to be going up from two days ago, however my diet has been _perfect_, I have not cheated, or over-eaten on calories.
Is this possible muscle growth? I feel leaner, I look leaner even, my pants feel looser. The misses has commented on better definition in my deltoids.
Any comments on diet, if I should change macros or calories? I'll take some detox tea tonight and see if it's just a lack of bowl, I feel regular though, but I like to do a cleansing once a week anyway.
Legs tomorrow, then rest, then we step up to a 15, 12, and 8 set/rep.
Weight: 239
WU 6 mins elliptical
BB curl
40 x 15, 50 x 12, 50 x 8 (60 and 70 were being used, grumble)
got a nice pump going off those
Close grip bench
95 x 15, 135 x 12
Cable curls
50 x 15, 70 x 12
Tricep pushdowns
40 x 15, 60 x 12
Standing calf raises (they don't have a machine so I used a smith and stood on weights)
115 x 15, 155 x 12
Seated calf raises
90 x 15, 115 x 12
Cardio: 30 mins lvl 5 intensity, spd 3.5 mph, HR 140
One week in: starting weight 242, current weight 239.
My weight seems to be going up from two days ago, however my diet has been _perfect_, I have not cheated, or over-eaten on calories.
Is this possible muscle growth? I feel leaner, I look leaner even, my pants feel looser. The misses has commented on better definition in my deltoids.
Any comments on diet, if I should change macros or calories? I'll take some detox tea tonight and see if it's just a lack of bowl, I feel regular though, but I like to do a cleansing once a week anyway.
Legs tomorrow, then rest, then we step up to a 15, 12, and 8 set/rep.
bader85
New member
Lil late to join in but I am following along!
Thanks SBT, glad to have you along! Feel free to critic anything. I don't take offense to being called a newb.
bader85
New member
1/23/11 Workout: Legs/Abs
Weight: 238
Warm up 5 minute stair stepper
Squats
WU 95 x 10, 135 x 15, 165 x 12
Stiff-legged deads
105 x 15, 145 x 12
Lunges with a torso twist holding medicine ball
30 with 12 lbs
16 with 16 lbs
Leg Curls
70 x 15, 90 x 12
Hanging leg raises
3x8
24 mins lvl 3 intensity elliptical at 150HR
Weight dropping again, feeling good. My legs were/are jello after that.
Weight: 238
Warm up 5 minute stair stepper
Squats
WU 95 x 10, 135 x 15, 165 x 12
Stiff-legged deads
105 x 15, 145 x 12
Lunges with a torso twist holding medicine ball
30 with 12 lbs
16 with 16 lbs
Leg Curls
70 x 15, 90 x 12
Hanging leg raises
3x8
24 mins lvl 3 intensity elliptical at 150HR
Weight dropping again, feeling good. My legs were/are jello after that.
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