JRSAC's 2012 Transformation Competition log

[JRSAC]

Age: 22
Sex: M
Height: 5'10"
Weight: 185lbs (will try to get BF tested soon)

My main goal for the next 3 months is to get stronger, so I'm going to be doing mostly compound movements and focusing on improving those lifts. I'm hoping that in the process of getting stronger, I'll be able to pack on new muscle and shed some of the BF I've accumulated in the last year (2011 was a very inactive year for me).

Right now I'm doing a 2-day split:
A: deadlifts, squats, calf raises, and some plyometrics
B: BB bench press, military press, bent-over row, chinups/pullups

I'm also doing some core/ab exercises every workout and HIIT once a week on the stationary bike.

As for diet, I'm eating a meal about every 2.5 hours, with snacks in between and lots of water all day. I try to keep most (60-75%) of my carbs complex (brown rice, oats, wheat bread/pasta), and most of my protein sources lean (turkey, chicken, fish, etc). I get a good amount of healthy fats in my diet via olive oil, fatty fish, PB, and other nuts. I drink more milk than anybody I know (3/4-1 gal a day) and though I'm not the biggest fan of eggs, I've been forcing myself to eat them for one meal a day. The only supplements I'm currently taking are a daily men's multi (NOW Adam brand) and Omega-3 fish oil for the EPA/DHA.

I'm hoping this log will keep me motivated to lift hard, eat right, and grow! I'll get pictures up asap... I took them with the spoon in my right hand like a dumb*** so I've gotta re-do em. Good luck to everyone!

 

[JRSAC]

Did my upper body workout today:

Military press (standing, BB): 45lbx15, 65x10, 75x10, 75x10, 85x8
Bent-over row: 45x15, 65x10, 75x10, 85x10, 95x10
BB bench press: 2 warmup sets, 135x10, 135x10, 145x7
Incline dumbell bench: 50lb dumbells x 6 (just one set to finish off my chest after benching)
chinups: BWx8, BWx5
Lat pulldowns: 130x10, 150x8

I've been doing sets of around ten reps, but am going to switch to a 5x5-type routine in the near future. This was only my 2nd time doing bent-over rows and military presses, and they felt much less awkward today (especially the rows). I'm getting my back very close to parallel to the floor on the rows, so I think the hip/glute stretching I've been doing is paying off. Til next time...

 

[dmk777]

Good luck and impressive workout!!

 

[sterolizer]

Good luck!

 

[johnnyrockit8665]

Looks good bro! yeah make sure its the left hand lol

Good Luck its gonna be a fun ride!

 

[JRSAC]

I did deadlifts and squats today, and the deep squats are starting to feel much more natural for me (I've only done them a handful of times so far).

Squats: 95lbx10, 115x10, 135x10, 155x10, 165x10
Deadlifts: 135x10, 225x8, 315x3, 325x2, 315x2 (the 325x2 was a PR for me so I didn't try for a 1RM)
Seated calf raises: 90x20, 90x20, 90x15
2 sets of 10 reps of BW squats w/vertical leap

It was a short workout but I can't imagine doing a ton of volume after squats/deads on the same day, and it felt great to add some more weight to the squats. I can't wait to start squatting heavy but I'm taking the advice of everyone on here and going slow since they're new to me.

On another note, how did you guys get your pictures posted here? I have them on my computer, but do I need to get them up on a image hosting site like photobucket or something similar, or is there a way to post them directly through EF? I don't have a platinum membership yet.

 

[JRSAC]

I'm also wondering how many of you use a foam roller regularly? I've been using one for a month now and I really think it helps with soreness/recovery... what are your experiences, if any? I roll on my quads (both at once), my iliotibial band (outside of thighs, one at a time), my calves (both at once), and my back (to help with thoracic spine extension and to "decompress" my spine). I also roll on each side of my pelvis (don't know what muscle it is but it runs only a few inches from the bottom to the top of the pelvis on the side), and lay on the roller (parallel to my spine) as a base for stretching my pecs/anterior delts. Are there any exercises I'm missing that would be beneficial for lifting?

 

[JRSAC]

let's hope this works, I'm barely makin it in time lol

 

[JRSAC]

last workout was on Wednesday, I havent had the time to post til now:

preworkout meal (1.5-2hrs before gym): 2 pieces of wheat/nut bread and 3 large eggs, 16oz 2% milk, 8oz fresh squeezed OJ, and 2 caps of the GEAR I recently bought (the ntbm supplement, not AAS).

5 min of fast walking and 5 min of light jogging on the treadmill to warm up a bit

military press (BB): 10x45, 10x65, 10x75, 8x85, 6x95
bent-over rows: 10x45, 10x75, 10x95, 8x105
BB bench press: 2 warmups @ 12x45lb, then 10x135, 8x145, 5x155, 3x165, followed by a set of 8 reps @95 lbs pushed as explosively as possible
chinups: BWx8, BWx6 followed by a static hold til failure
reverse-grip lat pulldowns: 130x10, 140x10, 150x8

foam rolling, ab/core exercises (planks and 2 others i wouldn't know what to call), stretching, sauna

PWO shake: 40g whey/milk isolate protein, 36g carbs (maltodextrin), 3g fat, plus 3 caps of GEAR

PWO meal (60-90 min after workout): .5lb turkey on 2 pieces of whole wheat bread with this amazing chili & garlic spicy mustard, handful of raw spinach drizzled in olive oil, 16oz 2% milk, 2 caps GEAR

My lower back hasn't recovered from lifting heavy furniture all day yesterday, so I'm waiting until tomorrow to do squats and deadlifts.

 

[zedhed]

Hey bro nice start to you log here.
Would you plz do me a favour and post up your entire workout? Just wanna see where your heading with it bro.
Good luck to you and best regards.