Please Scroll Down to See Forums Below 
johnnyrockit8665
New member
That's not cool I didn't laugh at your pictures 
JohnnyRockit's 2012 Transformation Contest Log
- Thread starter johnnyrockit8665
- Start date
Alright johnny its time to get this shit going bro! You've got a good frame to work with so now we need to mold it. Im excited to see the transformation.
Sent from my DROIDX using EliteFitness
Sent from my DROIDX using EliteFitness
Kill this shit Johnny! Good frame to work with brotha
That's not cool I didn't laugh at your pictures
Wtf is with the captain jack sparrow hook? Lol
You a runner or bike rider? Your quad caps are defined.
DrOiD BioNiC EF App!
Johnny....it's so cool to put a face to the name!!
johnnyrockit8665
New member
Thanks OWL I am gonna bust my ass and you're right bro it's time to get serious.
Thanks bro!
Yeah BB I have been riding bikes a long time. I raced BMX when I was younger and have been riding and racing mountain bikes for a long time. One of my favorite things to do. A lot of miles on these ol legs!!!!
johnnyrockit8665
New member
johnnyrockit8665
New member
So here goes....
Day-1
Back compound
Pendlay Rows-3x5 Work
Deads-3x5 Work (alternating Rack pulls)
chest isolation
Flat DBL press-3x8-10
Incline DBL press-3x8-10
Flat DBL flies-3x8-10
Day-2
Shoulder compound
OHP-3x5 Work
power shrugs-3x5 work
Bi's isolation
Seated DBL curls-3x8-10
One arm DBL preachers-3x8-10
Tri's Iso
Rope ext.-3x8-10
V-bar press downs-3x8-10
Day-3
Legs comp
Squats-3x5 work
calve raises-4x10-15
core work
Day-4
off day from weights
light cardio
Day-5
Chest comp
Bench-3x5 work
Dips-3x5 work
Back iso
Wide grip pulldowns-3x8-10
reverse grip pulldowns-3x8-10
One arm DBL rows-3x8-10
Day-6
Bi's heavy
BBL curls-3x5 work
Tri's heavy
Close grip bench-3x5 work
shoulder iso
DBL press-3x10-12 warm up
side laterals-3x10
front laterals-3x10
rear laterals-3x10
Day-7
Legs
Front squats-3x10-12
Leg presses-3x10-12
leg curls-3x10-12
seated calf raises-3x15
Core work
Day-8
OFF
Repeat
Does that look like something that would work, mixing the compound lifts with the Isolation lifts. Compounds would be as heavy as I can go to get all working sets and Isolations would be higher rep lower weight concentrating on strict form.
Also I do a 10 warm up on the bike or treadmill before I weight train.
And 30 minute cardio after HR around the 130 mark.
I am not that busy with work so I am not very active during the day and if I am feeling good I will hit up a bike ride or something outdoors to get a extra cardio in the afternoon.
Let me know what you think I am only doing some cardio tomorrow and I would like to get started on the new routine on Sat.
Day-1
Back compound
Pendlay Rows-3x5 Work
Deads-3x5 Work (alternating Rack pulls)
chest isolation
Flat DBL press-3x8-10
Incline DBL press-3x8-10
Flat DBL flies-3x8-10
Day-2
Shoulder compound
OHP-3x5 Work
power shrugs-3x5 work
Bi's isolation
Seated DBL curls-3x8-10
One arm DBL preachers-3x8-10
Tri's Iso
Rope ext.-3x8-10
V-bar press downs-3x8-10
Day-3
Legs comp
Squats-3x5 work
calve raises-4x10-15
core work
Day-4
off day from weights
light cardio
Day-5
Chest comp
Bench-3x5 work
Dips-3x5 work
Back iso
Wide grip pulldowns-3x8-10
reverse grip pulldowns-3x8-10
One arm DBL rows-3x8-10
Day-6
Bi's heavy
BBL curls-3x5 work
Tri's heavy
Close grip bench-3x5 work
shoulder iso
DBL press-3x10-12 warm up
side laterals-3x10
front laterals-3x10
rear laterals-3x10
Day-7
Legs
Front squats-3x10-12
Leg presses-3x10-12
leg curls-3x10-12
seated calf raises-3x15
Core work
Day-8
OFF
Repeat
Does that look like something that would work, mixing the compound lifts with the Isolation lifts. Compounds would be as heavy as I can go to get all working sets and Isolations would be higher rep lower weight concentrating on strict form.
Also I do a 10 warm up on the bike or treadmill before I weight train.
And 30 minute cardio after HR around the 130 mark.
I am not that busy with work so I am not very active during the day and if I am feeling good I will hit up a bike ride or something outdoors to get a extra cardio in the afternoon.
Let me know what you think I am only doing some cardio tomorrow and I would like to get started on the new routine on Sat.
badboybounce
New member
U hav a stocky frame johnny an muscle already ther just need to chip away to show it mate,all best mate head down n lets do this shiiiit
gymjunkie09
New member
I think if your diet is on point it could work, but imo I think you may be spreading yourself too thin in your weight training......I think youd be better off with a 4 or 5 day split, starting each workout with your compound lifts then moving to your isolation lifts corresponding to the main bodypart of focus used on the compound lifts, so for example on back day start with pullups and deadlifts then move on to db rows, close-grip pulldowns etc.....
