Mondtster's transformation with PHs and SARMS.

[themondtster]

Sorry,where are my manners.

Age: 31
Height: 5'10"
Weight: 173(starting weight, about 3lbs prob water)
BF: 15- 17(starting % prob not true due to creatine bloat)
Goal: To drop the BF and maintain weight which ill prob add about 5+ lbs of muscle.

Have starting pics but I looked bloated with a higher bf%. I entered a transformation contest so I carbed up and loaded the hell out of some creatine to get a worse starting look....kinda cheating but oh well. Ill post them later. Also just to let everyone know I follow a strict workout plan as far as weights but rest days and cardio are random due to shift work.....sometimes I just need rest from the long days and nights.


Thanks for Subbing!


from my Transformer Prime

 

[themondtster]

Week3
Day1
MorningFastedCardio:
AMT 2Min_2Res.,2Min_3Res.,2Min_4Res. For 6 rounds(32min/400+cals)

NightWeightLifting.
StandingMP: 45#*10,95#*5,110#*5,125#*3, 135#*1,115#*4(f),95*10(f)
InclineDB: 50#*8,55#*6,60#*4
UprightRow: 100# 5*5
Side delt raise: 25# 3*5
Alt Front Raise: 30# 3*5
Treadmill: incline7 spd3 10min

Good day, cardio felt great, weights were good. Fluctuating between 163(morning) and165.5(night). I drink prob a gallon plus a day of water. This is my short week at work(2nights) so ill be in the gym prob 6 days this week.

 

[themondtster]

Week3
Day2
MorningFastedCardio:
CrossRamp- 1Ramp1res2min,10Ramp2Res. 2min, 20Ramp3Res.2min For 2Rnds.(12min)
Treamill- incline7spd3 (10min). Bike- 2min.Lvl10,2min.Lvl5 for 4 rounds(16min). RowMachine-1200mtrs

NightWeightLifting:
Deadlift: WU135*10, wu225*3,wu245*3,285*5,320*3,365*1
6"Def. SumoLift-245# 2*5
6"Def. StiffLegDead-225# 2*5
BentOverRow-155# 3*5
WG LatPullDown- 140 3*5
UH NG LatPullDown-140 3*5
LegCurls- 80 2*10

Form got sloppy on stiff legs and sumo so cut both a set short and did some leg curls instead. All in all good workout.

 

[muscleaddiction]

Week3
Day2
MorningFastedCardio:
CrossRamp- 1Ramp1res2min,10Ramp2Res. 2min, 20Ramp3Res.2min For 2Rnds.(12min)
Treamill- incline7spd3 (10min). Bike- 2min.Lvl10,2min.Lvl5 for 4 rounds(16min). RowMachine-1200mtrs

NightWeightLifting:
Deadlift: WU135*10, wu225*3,wu245*3,285*5,320*3,365*1
6"Def. SumoLift-245# 2*5
6"Def. StiffLegDead-225# 2*5
BentOverRow-155# 3*5
WG LatPullDown- 140 3*5
UH NG LatPullDown-140 3*5
LegCurls- 80 2*10

Form got sloppy on stiff legs and sumo so cut both a set short and did some leg curls instead. All in all good workout.

Nice! Keep it up, good for you to recognize your form starting to.suffer, that is when most will still power through it and risk injury...or just have bad form...kudos!

Sent from my DROID BIONIC using EliteFitness

 

[themondtster]

Nice! Keep it up, good for you to recognize your form starting to.suffer, that is when most will still power through it and risk injury...or just have bad form...kudos!

Sent from my DROID BIONIC using EliteFitness

Yeah. I surely don't mind dropping the weight or subbing if form fails. I already push myself enough as it is don't need an injury.

Sent from my PG86100 using EliteFitness

 

[themondtster]

Week3
Day3....off from heavy lifting.

MorningFastedCardio- AMT Res.2,4,6,8,10...2MIN each for two rounds(20min) Res2 for 10min.
Treadmill- incline7 speed3 10min.

EarlyAfterNoon: LightWorkOut
DB+HammerCurls-25*14,30*10,35*7

DeclineSitup.w/platePullover-45# 3*10

2"Def.SeatedCalveRaises- 2/45#plts *28,*22,*22

ThickBarCurl-60#3*10(CheatedTheLast
TwoRepsOnGettingThemUp).

KneelingCableCruches- 140#*14,150#*12,160#*10,170#*10

2"Def.StandingCalveRaises- HackSqtMch360#*18,450#*12,540#*10

InclineSeatedAltDBCurl- 30*10,35*5,35*6

Working nights so kept it light and easy.

 

[themondtster]

Week3
Day4
BBbenchPress: 45*16,135*8,155*5,175*5,195*3,215*1,225*1
InclineBBpress: 135# 3*5
RevereGripBBbench: 95#*10,135 2*5
CloseGripBench: 135# 3*5

Tried reverse grip bench today and liked it a lot. Setting up takes some getting used to.

No Cardio today. Had about 5 good hours of sleep. Last night of work tonight so ill hit the Cardio up the rest of weekend. Weighing in at 161.5 in morning with close to 12%-14% BF. Pretty good considering how I blew up on the beginning of this and was reading between 17%-18%...which I figured was a lot of water weight. Should be in 10%-8% range by end of this hopefully if I keep it up.

 

[themondtster]

Day5
EarlyAfternoonCardio:
CrossRamp- ramp/res. 5/2,10/3,15/4,20/4 for 2min each, 4 rounds,32min total.
Treadmill- incline4. Interval spd 3 for 1min,spd 6 for 1min for 12min total.

NightWeights
Squats-(WU)135atg*8,185atg*5,205atg*3
(work)225*5,255*3,285*1(kindaCrappy),135*F(20)
Goodmorning-135 3*5
LyingLegCurls- 100 3*8

20 rep squat was killer. Should have some pics ready tomorrow. Bout to get some rest...Cardio and random stuff rest of weekend just keeping it light. GVT starts Monday.

 

[themondtster]

Starting pics. Don't pick on me. They look terrible on purpose.



from my Transformer Prime

 

[themondtster]

Another one.


from my Transformer Prime