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You too Johnny, I already had a great day!
KTS bro!
Nulli secundus - second to none
KTS bro!
Nulli secundus - second to none
JohnnyRockit's 2012 Transformation Contest Log
- Thread starter johnnyrockit8665
- Start date
brittneyleigh79
New member
Diet and training looks great JR!! Keep it up man!!
Brittneyleigh79
Brittneyleigh79
johnnyrockit8665
New member
2/16 Diet, work out, and supps.
1st meal 6am pre work out
5-egg omelet w/spinach and brocolli
1-serv. steel cut oats with honey and blueberries
1-orange
+ morning supps
2nd meal 10am post WO
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 carrots)
1-medium apple
3rd meal 1pm
1-6oz skinless chicken breast
1/2 cup brn rice
1-mixed steamed green veggies
1oz raw almonds
4th meal 430pm
1-6oz skinless chicken breast
1-Brn rice
1-mixed steam veggies
1oz raw almonds
5th meal 8pm
2-cans tuna with spinach salad
1/2 tbs evoo
1 tbs. natty PB
Still holding strong!
Gym
Legs
Squats:
2x8 at 135
3x5 at 185
2x3 at 225
Leg press:
1x10 at 180
1x10 at 270
1x8 at 360
2x5 450
calve raises 4x15
Leg Curls:
3x10 at 85,90,105
100 weighted crunches
40min cardio 130 HR
I could barely walk when I left
Supps.
2-multi vitamins
9mg albut 3mg 3 times
60mcg T3 30mcg 1 time 15mcg 2 times
5g Power chews BCAA's post WO
power chews pre WO
6000mg fish oil
3g Taurine
1 tbs. pure gelatin
7 N2Gaurd 4am 3pm
1st meal 6am pre work out
5-egg omelet w/spinach and brocolli
1-serv. steel cut oats with honey and blueberries
1-orange
+ morning supps
2nd meal 10am post WO
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 carrots)
1-medium apple
3rd meal 1pm
1-6oz skinless chicken breast
1/2 cup brn rice
1-mixed steamed green veggies
1oz raw almonds
4th meal 430pm
1-6oz skinless chicken breast
1-Brn rice
1-mixed steam veggies
1oz raw almonds
5th meal 8pm
2-cans tuna with spinach salad
1/2 tbs evoo
1 tbs. natty PB
Still holding strong!
Gym
Legs
Squats:
2x8 at 135
3x5 at 185
2x3 at 225
Leg press:
1x10 at 180
1x10 at 270
1x8 at 360
2x5 450
calve raises 4x15
Leg Curls:
3x10 at 85,90,105
100 weighted crunches
40min cardio 130 HR
I could barely walk when I left
Supps.
2-multi vitamins
9mg albut 3mg 3 times
60mcg T3 30mcg 1 time 15mcg 2 times
5g Power chews BCAA's post WO
power chews pre WO
6000mg fish oil
3g Taurine
1 tbs. pure gelatin
7 N2Gaurd 4am 3pm
badboybounce
New member
Johnny boy u got this shit dialled in mate fukn awsome log
Nice WO bro!
Loving the detail in your log too!
You should get the "best log" prize lol!
Defeat is the stepping stone to victory.
Loving the detail in your log too!
You should get the "best log" prize lol!
Defeat is the stepping stone to victory.
, diet workout and numbers all spot on lol.
badboybounce
New member
Dry oats??? Surley not??no way id manage that
2/16 Diet, work out, and supps.
1st meal 6am pre work out
5-egg omelet w/spinach and brocolli
1-serv. steel cut oats with honey and blueberries
1-orange
+ morning supps
2nd meal 10am post WO
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 carrots)
1-medium apple
3rd meal 1pm
1-6oz skinless chicken breast
1/2 cup brn rice
1-mixed steamed green veggies
1oz raw almonds
4th meal 430pm
1-6oz skinless chicken breast
1-Brn rice
1-mixed steam veggies
1oz raw almonds
5th meal 8pm
2-cans tuna with spinach salad
1/2 tbs evoo
1 tbs. natty PB
Still holding strong!
Gym
Legs
Hey bro, just some thoughts here for you.
For your leg WU, do 5 min bike at a HR of 130 bpm or so.
Then do 3 or 4 sets of body weight squats.
Then move right into your back squats.
Squats:
2x8 at 135 do loose your strength here bro. Next time try 3x4 nad treat this as a heavy WU.
3x5 at 185 do only 2 sets here
2x3 at 225 now is where the push comes in bro. Shoot for 5x5. However you get there is fine. But you wanna go for 20-25 total reps. When you hit that then add weight. Whatcha think?
Leg press:
1x10 at 180
1x10 at 270 Noting beats leg press after squats bro. Gr8 that you got it set up like this. But work the leg press with 10 reps min. If you can hit 20 thats better yet. This will make your legs explode!
1x8 at 360
2x5 450
calve raises 4x15
Leg Curls:
3x10 at 85,90,105
100 weighted crunches
40min cardio 130 HR
I could barely walk when I left
Yeah baby!
Supps.
2-multi vitamins
9mg albut 3mg 3 times
60mcg T3 30mcg 1 time 15mcg 2 times
5g Power chews BCAA's post WO
power chews pre WO
6000mg fish oil
3g Taurine
1 tbs. pure gelatin
7 N2Gaurd 4am 3pm
Really nice workout bro. You doin real well in here JR!
johnnyrockit8665
New member
Thanks Donna
"I will not eat green eggs and ham.
I will not eat them, Sam I am."
I used to eat the oats raw when I was drinking protein I would mix them in. I was advised that it would be better this cycle to not to not use shakes to keep down the bloat from them. I also cut out dairy for the same reasons. So all real food for me this cut and now I eat my oats cooked. I am going to ad in N2BM Gear when I start the tren to make sure I get enough protein!
