JohnnyRockit's 2012 Transformation Contest Log

[johnnyrockit8665]

No worries brother. I have been posting them they just haven't been that exciting since I pulled a muscle in my upper back a week ago or so. I have just been easing back into it by just working one body part a day and some light cardio!


tues. 2/7

I did legs on tuesday looked a little like this

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

weds. 2/8

40 min light cardio 130 HR

Thurs. 2/9

Chest

Flat Bench 3x8 at 185lbs
Incline 3x8 at 135
Dips 3x8 at BW

Tri's

press downs 3x8 at 75
rope extensions 3x8 at 40

30min cardio 130 HR

Back felt a lot better today should be able to start new routine on Monday at 100%. Just didn't want to start it half assed.

 

[obsessedwliftin]

You will get it Johnny. Just hang in there. I know a thing or two about back problems bro. Monday you can kill that shit!

 

[johnnyrockit8665]

You will get it Johnny. Just hang in there. I know a thing or two about back problems bro. Monday you can kill that shit!

Thanks OWL! I cannot wait

 

[johnnyrockit8665]

2/10 Diet and supps


1st meal 6am

1 serv. oats w/honey
5 egd omelet w/broccoli
1 orange

Gym

2nd meal 10am

1-4oz Tilapia 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 cauliflower)
1-medium apple

3rd meal 1pm

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

4th meal 4pm

6oz Chicken
1/2 sweet potato
veggies
1oz almonds

5th meal 7pm

2 cans Tuna with spinach and broccoli and 1 tbs. evoo
1 oz almonds

supps

1-multi vitamins
7-N2gaurd
9mg albut 3mg 3 times
30mcg T3 15mcg 2 times
6000mg fish oil
3g Taurine
1 tbs. pure gelatin

I have been real good on my diet all week I am going to keep it this way till week 5 when I start the tren. Then I will need to adjust it.

 

[zedhed]

Nice workout bro. Thats the way to activly recover from that back. Good job!!

 

[brittneyleigh79]

Keep up the great work Johnny!! Looks like your kicking a$$ and taking names!!!

Brittneyleigh79

 

[Chopzilla]

Nice workouts broski hows your back feeling brother? You want me to come give you a massage? Happy ending is extra

 

[dmk777]

Lolling good there Johny nice to see you gritting back into the swing of things!

 

[caligirl85]

Nice workouts broski hows your back feeling brother? You want me to come give you a massage? Happy ending is extra

I'll chip in for JR's happy ending! He needs one.

Looking good Johnny!!

 

[johnnyrockit8665]

Nice workouts broski hows your back feeling brother? You want me to come give you a massage? Happy ending is extra

It is getting better! I could use that massage