flabbyguy - 2012 Transformation Contest Log

[flabbyguy]

I'll keep this short:

39 yrs old
6'1"
230
BF 15%-18%

My goal here is to build some mass but mainly lean out. Id like to get to a target weight of 215-220 all the while increasing my strength.

I do use Unleashed and will throughout. I am on day 3 of RS-transaderm and will be starting my Katana cycle which will look like this:

1-6 Rs-transaderm 5 pumps every morning.
2-5 katanadrol 250mg every day spread out
2-8 need2slin 1 cap 3 times a day 30 mins before meals ( morning noon and night)
1-4 HCGenerate

PCT portion of the cycle
weeks of the cycle:
4-8 Unleashed and post cycle 1 cap of each 3 times a day
4-10 forma-stanzol 5 pumps am and 5 pumps pm for the first 4 weeks than drop down to 3 and 3 for the last 2 weeks

Photos will be up ASAP.

 

[Colstreamer]

Nice one bro! Good luck!

 

[sterolizer]

Good luck!

 

[flabbyguy]

Workout routine is as follows:

Mon, Tue, Wed (off), Th, Fri

Shoulders
Back
Chest
Arms
Legs

I track every workout in an excel spreadsheet so I'll see if I can attached those on workout days.

 

[johnnyrockit8665]

Right on bro nice to see you getting things started!

Good Luck!

 

[dmk777]

Best of luck with your goals !!

 

[flabbyguy]

Mon Workout: ARMS

Standing Tri Push Downs
110 x 10
110 x 12
110 x 10

Icarian Machine Curls (right arm, left arm)
45 x 15
50 x 15
50 x 15

Skull Crushers followed by Close grip press with an EZ bar

80 X 15 (3 sets)

Icarion Machine Curls (both arms)

80 x 15
90 x 15 (2 sets)

Curl and Rev Curl (7,6,5,4,3,2,1)


Tues Workout: LEGS

Prone Leg Curls

140 x 12 (4 sets)

Seated Leg Extensions

100 x 12
120 x 10
140 x 6, 160 x 6, 180 x 6
180 x 6, 160 x 6, 140 x 6

Suppine Leg Press (Rt leg, Lt Leg, Both)

120x12 Rt, 120x12 Lt, 220x12 Both (3 sets)

Leg Press (seated on Incline)

320 x 20
410 x 20
460 x 10
460 x 10

Wed OFF

Thurs Workout: Shoulders

Ropes to eyes

110 x 15 (2 sets warm up)

Upright Rows

75 x 10
95 x 10
95 x 10
95 x 10

Seated Presses:

135 x 10
165 x 8
185 x 6
205 x 6
225 x 6
185 x 10

DB side lateral raises (thumbs up):

20 x 15
25 x 12
25 x 12

Seated rear delt pulls:

100 x 10 (3 sets)


Posting today's back workout in a separate post.

 

[flabbyguy]

I'm open to any/all constructive criticism that you all may have on my workout routinse as well.

Thanks in advance.

 

[Colstreamer]

Hey bro, if I were you I'd ditch the leg extensions and swap in squats. Leg extensions can damage your knee, (my right knee has been hurt from them in the past) and squats are much better for you overall. Kind of a "must have" exercise for any leg routine really.

 

[flabbyguy]

I agree with you 100%. I try to switch things up a little but I do realize squats need to be in the foundation of any training routine.

I appreciate the feedback.