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bader85's EliteFitness Contest 12wk log sponsored by NTBM/MrSupps
- Thread starter bader85
- Start date
bader85
New member
Workout 2/3/11 Tri's and Delts
Weight: 235
WU, 5 min stepper
DB Shoulder Press
20 x12, 25 x 10, 30 x 10
Side Lateral Press
12.5 x 12, 17.5 x 10, 17.5 x 10
Low Pulley Delt Raise
10 x 12, 20 x 10, 20 x 10
Reverse DB Flyes
15 x 12, 20 x 10, 30 x 10
Tricep Pushdowns
60 x12, 70 x10, 90 x 10
Lying Tricep Extenion
30 x 12, 40 x 10, 50 x 10 (can go heavier)
Seated Tricep Ext
30 x 10, 40 x 10 (failure)
20 mins free elliptical, moderate intensity, 4 mins lvl 5, 4 mins lvl 11 with hoodie, dripping sweat.
Mmmmm.. so today was awesome, the pump and strain was perfect, no pain in my left shoulder, I'm not taking measurements til the pump goes away, but my delts are HUGE right now.
I should of took pics today.. 
Nahh. rest day really gives an accurate account of how I really look.
My goal is to literally look like my avatar photo by the end of the contest..good ol' Dolph.
I must break you.
Weight: 235
WU, 5 min stepper
DB Shoulder Press
20 x12, 25 x 10, 30 x 10
Side Lateral Press
12.5 x 12, 17.5 x 10, 17.5 x 10
Low Pulley Delt Raise
10 x 12, 20 x 10, 20 x 10
Reverse DB Flyes
15 x 12, 20 x 10, 30 x 10
Tricep Pushdowns
60 x12, 70 x10, 90 x 10
Lying Tricep Extenion
30 x 12, 40 x 10, 50 x 10 (can go heavier)
Seated Tricep Ext
30 x 10, 40 x 10 (failure)
20 mins free elliptical, moderate intensity, 4 mins lvl 5, 4 mins lvl 11 with hoodie, dripping sweat.
Mmmmm.. so today was awesome, the pump and strain was perfect, no pain in my left shoulder, I'm not taking measurements til the pump goes away, but my delts are HUGE right now.
I should of took pics today.. Nahh. rest day really gives an accurate account of how I really look.My goal is to literally look like my avatar photo by the end of the contest..good ol' Dolph.
I must break you.
bader85
New member
Got my measurements today.. did it late in the evening, so I don't know how water shifts in the body at certain times, but if someone knows the best time to take accurate measurements let me know. I'll post both the 15th and today's measurements.
1/15/2011
Neck 15 1/2
Shoulders 24 (straight across, not girth)
Chest 43
Bicep 14 1/2 Flexed 14 7/8
Waist 39 1/2
Hips 45
Thigh 28 3/4 Flexed 28 3/4
Calf 16 1/2 Flexed 16 1/2
2/3/11
Neck 15 7/8 (+ 3/8)
Shoulder 26 1/2 (+2 1/2, the misses measured this both times same spots, umm.. hello delts??? that seems crazy, but the pictures do show my delts are pretty large now)
Chest 42 1/2 (-1 inch)
Bicep 15 Flexed 15 7/8 (+ 1/2, and +1 flexed! 16 here I come!)
Waist 38 1/2 (-1, wow!)
Hip 43 7/8 (-1 1/8!)
Thigh 28 Flexed 28 1/4 (-3/4, already some leaning and defining)
Calf 16 1/2 Flexed 16 5/8 (more defined, and a little flex to it)
So.. an inch off the waist, a lot off my butt, which I also don't have any undersag and the oversag is really trimming down. Arms are growing, I'd love to have 18 inch arms.
Although weight.. and I guess 7 pounds is actually a good amount of weight to lose in 2 weeks.. it would support my calorie intake vs. burn from my basic BMR, the inches and pictures definitely show the real stuff. I'm happy about my progress, but I still have a long way to go. 10 more weeks, can we get there?! Might have to adjust calorie or cardio at some point.. any suggestions on massive fat burning from what I'm already doing?
Thanks everyone for the support and kind words/comments, keep rootin me on, some days I deserve that motivation!
1/15/2011
Neck 15 1/2
Shoulders 24 (straight across, not girth)
Chest 43
Bicep 14 1/2 Flexed 14 7/8
Waist 39 1/2
Hips 45
Thigh 28 3/4 Flexed 28 3/4
Calf 16 1/2 Flexed 16 1/2
2/3/11
Neck 15 7/8 (+ 3/8)
Shoulder 26 1/2 (+2 1/2, the misses measured this both times same spots, umm.. hello delts??? that seems crazy, but the pictures do show my delts are pretty large now)
Chest 42 1/2 (-1 inch)
Bicep 15 Flexed 15 7/8 (+ 1/2, and +1 flexed! 16 here I come!)
Waist 38 1/2 (-1, wow!)
Hip 43 7/8 (-1 1/8!)
Thigh 28 Flexed 28 1/4 (-3/4, already some leaning and defining)
Calf 16 1/2 Flexed 16 5/8 (more defined, and a little flex to it)
So.. an inch off the waist, a lot off my butt, which I also don't have any undersag and the oversag is really trimming down. Arms are growing, I'd love to have 18 inch arms.
Although weight.. and I guess 7 pounds is actually a good amount of weight to lose in 2 weeks.. it would support my calorie intake vs. burn from my basic BMR, the inches and pictures definitely show the real stuff. I'm happy about my progress, but I still have a long way to go. 10 more weeks, can we get there?! Might have to adjust calorie or cardio at some point.. any suggestions on massive fat burning from what I'm already doing?
Thanks everyone for the support and kind words/comments, keep rootin me on, some days I deserve that motivation!
Last edited:
Huge Huge Huge difference man.
bader85
New member
Been a bit absent! Busy!
Yesterday I was going to do legs, but things got busy... I did do fasted cardio though in the morning.
Weight: 235.5
24 mins elliptical, same hiit routine.
28 mins free elliptical, low intensity.
Today the busyness has carried on, haven't made it to the gym. Zed, got your message.. I'll get back to you, thanks man.
Yesterday I was going to do legs, but things got busy... I did do fasted cardio though in the morning.
Weight: 235.5
24 mins elliptical, same hiit routine.
28 mins free elliptical, low intensity.
Today the busyness has carried on, haven't made it to the gym. Zed, got your message.. I'll get back to you, thanks man.
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