JohnnyRockit's 2012 Transformation Contest Log

[sterolizer]

Keep it up Johnny!

 

[johnnyrockit8665]

I worked legs by them self yesterday my back is still not 100% but it's getting there.

Squats 5x6x135 didn't want to put to much pressure on my upper back yet

Leg Press 6x10x 225,315,410 alternating foot position wide and narrow

calve raises 4x15

Lying leg curls 3x10

walked out with jello legs!

 

[johnnyrockit8665]

Keep it up Johnny!

Thanks bro!

 

[caligirl85]

Looking great Johnny! I'm proud of you! Keep it up!

 

[dmk777]

Jello legs are a sign of a ass kicking workout!! Ha nice work matey, yeah best not to push your back to much to early. : )

 

[johnnyrockit8665]

2/8 Diet and Supps

1st meal 730am

5-egg omelet w/spinach and brocolli
1-serv. steel cut oats with honey and blueberries
1-orange
+ morning supps

off day!

2nd meal 11am

1-4oz salmon Fillet lightly seasoned and cooked in 1 1/2 tbls evoo
1-8oz Grnd Turkey
1/2 cup brown rice
Mixed steamed Veggies (brocolli, spinach, and carrots)

bike ride

snack 1230pm

1-oz raw almonds
1-medium apple

3rd meal 230pm

1-6oz chicken breast
1/3 cup brn rice
1/2 small sweet potato
mixed veggies

4th meal 630pm

2-lean beef and turkey burritos w/beans, spinach, broccoli, onions and whole wheat tortillas

5th meal 930

1 tbs natty PB
1 serv greek yogurt with honey

supps

2-multi vitamins
9mg albut 3mg 3 times
30mcg T3 15mcg 2 times
6000mg fish oil
3g Taurine
1 tbs. pure gelatin

 

[johnnyrockit8665]

Thanks ladies

 

[johnnyrockit8665]

So I am up early today going over the plan for the day. My back is feeling decent think I am going to try to work chest today and see how it goes. Hope everyone has a Kick ass day!!!!!

 

[johnnyrockit8665]

2/9 diet and supps

1st meal 530am

5-eggs w/ broccoli and spinach
1-serv steel cut oats w/ blueberries and raspberries
1-orange

GYM

2nd meal 9am

8 oz ground turkey
4 oz salmon
1/4 cup brn rice
mixed veggies
medium apple

3rd meal 12pm

2-lean beef and turkey burritos w/beans, spinach, broccoli, onions and whole wheat tortillas

4th meal 3pm

4oz chicken breast
2oz leftover salmon
green beans, cauliflower, spinach
1/2 cup brn rice

5th meal 6pm

6oz chicken breast
half sweet potato
veggies
1oz almonds

 

[zedhed]

How are your workouts going bro?
Sorry I hanent been around much, am trying to remedy that.
Plz post you workouts and thanks man!