JohnnyRockit's 2012 Transformation Contest Log

[johnnyrockit8665]

Good luck man, appreciate you doing all this

no worries bro thanks for being a part of it.

Get in there an' KILL THAT SHIT!!!!!!!
I'm so psyched up and pumped from training today, I feel murderous, like I could throw cars over houses or something! Lol!

lol to funny CS! Tear that shit up bro!

Good luck Johny!! Go kill that routine!

Thanks Donna you rock!

 

[johnnyrockit8665]

You got this Johnny!

Thanks Cali hope you're having a good monday!

 

[johnnyrockit8665]

Today WO! my back is still a little sore and I didn't want to push it so I concentrated on arms today

3x10 rope ext 25,30,35lbs
3x10 BW tricep dips
4x10 v bar push downs 50,60,65,70lbs

3x10 alt curls 25,30,35lbs
3x10 alt hammer curls 30,35,40lbs
4x10 preacher curls 50,60,65,65lbs

1 hr interval cardio

Tomorrow I will do legs and give my back just one more day before I hit it again. I will be starting SL's routine next monday.

 

[johnnyrockit8665]

cycle

1-4 500mg sust 250 twice a week
5-14 500mg Test E twice a week
5-12 75mg Tren Ace 3 times a week
1-14 T3
1-4 albuteral might add this back in last 4 weeks of cycle also
5-14 HcGenerate
1-14 N2Gaurd
5-14 Dostinex
5-14 Gear

I have go arimidex, Letro, and Forma for any other estrogen related sides.

PCT

Starts 2 weeks past last pin.

1-6 Forma 5 pumps twice a day
1-6 unleashed
1-6 post cycle
1-6 phyto serms
1-6 T3 PCT
1-6 N2Slin
1-6 Gear
7-? Bridge

Other Supps

Fish oil
multi vitamin
gelitin
Taurine
Advance probiotic
power chews bcaa's
power chews pre work out if needed

Thanks to Radar, Arabian, Needto, and Zed for your help in putting this together!

 

[obsessedwliftin]

Great looking cycle Johnny!

 

[zedhed]

I looked up southern lord's thread about the ultimate training split and I found this. What do you think about something based off of this layout? Adding in the cardio in one form or another at least 5 to 6 days a week with one day completely off from everything.
Honestly bro I feel way too much cardio. I would suggest not more then 2 days per week max. Remember you wanna build muscle. That much cardio is gonna eat it all up man. IMO.
And also need to remember that you dont grow in the gym but in the recovery of the devestation that you did in the gym.

You will see that I changed some the sets/reps. I did this more for hypertrophy.
Ok bro you MUST hit this as heavy as you can every workout. And it will be exhausting too if you do it right!

Workout 1: is Chest, Chin-ups, and arms in that order OK

Workout 2: is Squats, hamstrings, calves and forearms in that order OK

Workout 3: is Shoulders, Rows, chest, and arms in that order OK

Workout 4: is Deadlifts, squats, calves, and forearms in that order NOT OK. I would loose the additional squats here bro and but my energy into the Dead Lifts, and make em Ass Kickers!

Monday (workout 1)

Bench Press 4 x 3-5 I changed this for you.

Wide Grip chin 4 x 6

Incline Dumbbell Bench Press 3 x 8

Barbell or Dumbbell Curl 3 x 8

Skull Crushers 3 x 10



Wednesday (workout 2)

Squat or box squat 4 x 8-12 I changed this for you.

Glute/Ham Raises or pullthroughs or SLDL 3 x 8-12

Ab work 3 x 10 I feel that you could better use the time then doing ab work bro. I would sub in Leg Curls, both laying and standing here.

forearms 2 x 20-30


Friday (workout 3)

Shoulder Press or Military press 4 x 5

Rows 4 x 8

Preacher curl 2 x 10 Nah too much bicep work in here bro. I would say Upright BBL Rows 3x8-12. Use 3 grip spacings. Narrow (one hand space between hands). Med (3 spaces between hands) Wide (As wide as you can)

Ab work 3 x 10


Monday (workout 4)

rack deadlift 4 x 5 Excellent choice bro!

Single leg squat variation 2 x 10 I think this will be too much for your knees bro. but if you can and wanna then I would say 1x20 back squats

Calf Raises 3 x 15 Excellent here too bro.

Forearms 2 x 20


Wednesday (Repeat workout 1)

Friday (Repeat workout 2)

Sets should be terminated at the point right before form starts to break down. Rotate the lifts about every 4-8 weeks or whenever a lift stalls. You can use different exercises if you like.

Here are some examples of exercise choices

Workout #1

Chest: Bench press or dumbell press, incline press, DB incline press, decline DB press

Chinups: Wide, medium, or close grip overhand, neutral (palms facing), or under-hand
Prefer underhand/

Shoulders: Side lateral, front lateral, incline lateral

Biceps: Curl variation

Triceps: Dips, pushdowns, triceps extensions. overhead extensions

Workout #2

Squats: Back squat, box squat, front squat

Single leg deadlifts: Bent leg variation, straight leg variation

Hamstrings: Glute Ham, Reverse hyper, leg curl

Workout #3

Shoulders: Military press, Neutral grip DB press

Rows T-bar row, cable row, single arm row

Chest: Crossover or flye variation Waste of time for now bro.

Arms: Dips, extensions, pushdowns, curl variant

Workout #4

Deadlifts: Deadlifts, Wide-grip deadlifts, Rack pull

Single leg squat: Bulgarian split squat, single leg pistol squat

Hamstrings: Glute ham, leg curl, reverse hyper

Choose one exercise for each body-part or movement. Stick with whatever exercise you choose for at least 3 workouts.


I read the whole thread and I think this would be a great place to start. Let me know what you guys think.

Lets keep this going bro!

 

[johnnyrockit8665]

Great looking cycle Johnny!

Thanks bro I put a little time and thought into it. First time running tren it ought to be interesting!

 

[johnnyrockit8665]

Lets keep this going bro!

Fair enough Zed I will give it a shot.

 

[gymjunkie09]

cycle

1-4 500mg sust 250 twice a week
5-14 500mg Test E twice a week
5-12 75mg Tren Ace 3 times a week
1-14 T3
1-4 albuteral might add this back in last 4 weeks of cycle also
5-14 HcGenerate
1-14 N2Gaurd
5-14 Dostinex
5-14 Gear

I have go arimidex, Letro, and Forma for any other estrogen related sides.

PCT

Starts 2 weeks past last pin.

1-6 Forma 5 pumps twice a day
1-6 unleashed
1-6 post cycle
1-6 phyto serms
1-6 T3 PCT
1-6 N2Slin
1-6 Gear
7-? Bridge

Other Supps

Fish oil
multi vitamin
gelitin
Taurine
Advance probiotic
power chews bcaa's
power chews pre work out if needed

Thanks to Radar, Arabian, Needto, and Zed for your help in putting this together!

First go with tren bro?

 

[johnnyrockit8665]

First go with tren bro?

yea thought I would give it a go!