Mondtster's transformation with PHs and SARMS.

[themondtster]

These are from about 3 weeks later. 10 pounds light, just woke up, no flex, and kind slouching.


These should look a bit better but took a week+ to really key in diet.
View attachment 66793View attachment 66803

from my Transformer Prime

 

[themondtster]

Day6.
LateMorning:
A1. TrapBarShrug-Bar+ 180#3*10
A2. EzBarCurl- 60# 3*10
B1. UprightRows- 100# 3*8
B2. DB HammerCurls- 25# 3*8
C1. FacePulls-100#*10,110#*10,120#*10
C2.OneArmCableCurl -30#*8,40#*7,50#*5
Cardio: eliptical res. 2/4/6/8/10...2min each for 2 rounds(20min)

EveningWorkOut:
A1.KneelingCableCrunches:140*12,160*10,170*8
A2. RopeTriPushdown- 100*10,110*10,120*8
B1. LegRaises-14,14,14
B2. BwDips-14,10,12
C1.DeclineWeightedSitUp -60#*5,50#*8,40#*10
C2.DeclineSkullCrushers -60#*5,50*8,40#*10
Cardio: 20min on AMT at various resistants. HeartRate 155-175.

 

[themondtster]

Week3
Day7- freaking rest...much needed

 

[themondtster]

Week4
Day1. Off....bruised my Sammy back some how and it was a bit tender so rested my but.

Day2.GVT
A1. InclineDBbench10*10- 40#*10,10,10,10,10,10,10,10,10,10
A2. OneArmDBrow10*10- 40#*10,10,10,10,10,10,10,10,10,10
B1. DBflys- 35# 3*10
B2. BentOverDBflys- 25# 3*8
C1. BBskullcrusher- 50# 3*10
C2. BBcurl-50# 3*10
Cardio: elliptical 20min Various Res. HrtRt. 130-170.

Was a little light on the DB press. Wanted to use the 45# but it was the busy hour so I used what I could. Still got a good burn, but could have been better. Got timing down though and used slow reps to keep TUT up.

 

[themondtster]

Week4
Day3
LateMorning:
A1. Squat10*10- 145#*10,10,10,10,10,10,10,10,10,10
A2. Goodmorning10*10- 95#*10,10,10,10,10,8,10,10,10,10

Afternoon:
A1. BB shrugs- 225# 3*10
B1. HackSquat- 270# 3*10
C1. DBshrugs- 70# 3*10
C2. SeatedCalve Raise- 90# 3*10
D1. UprightRow- 90# 3*10
D2. 2" Def.StandingCalve Raise- 360# 3*10

Didn't get around to Cardio today, so ill do extra tomorrow. Tagging along with the fiance for her training today so split the workout.

Was a little light on the GVT today again, ten pounds more would have done it. Got a good burn and had the wobbly legs but couldn't get the failure on the last couple sets like you're supposed to.

162# 13%

 

[themondtster]

Week4
Day4...off(Cardio only)

LateMorning:
AMT- 25min @ various resistance. Maxed out machine several times. HrtRt. 140-180.

Night:
AMT- same as earlier
Treadmill- incline 5. Cycled speed between 3 and 7 several times for 10min....got heart really pumping.

 

[themondtster]

Week4
Day5
Morning: fasted Cardio
Treadmill: sprints on incline 5, spd3-spd7 for 15min.
Bike: 10min. Cycled resistance every min.

Afternoon:
Chest GVT
DB bench 10*10- 50#*10,10,10,10,10,10,9,8,9,8
DB inclineFlys- 30# 3*10
WeightedDips- 25# 3*10
TriCablePushDown- 50# 3*10

163# 13%

 

[themondtster]

Day6
Back GVT
BentOverRow10*10- 115# 10,10,10,10,10,10,10,8,8,9
Weighted pullups- 25#WG 3*3 25#NG 3*3
BodyWeightChins RG- *7,*6,*4
BentOverDeltflys- 20# 3*10
DB.HammerCurls w/FatGripz- 20#3*12
DBcurls w/fatgripz- 25#*7,*6,*8

Good workout. Liking the GVT. Those curls with the FatGripz are killers. Wore out. Tomorrow will be an off day....maybe Cardio but not much.

161# 12%

 

[themondtster]

Day1: Chest/Back GVT
A1. InclineDB 10*8- 55#*8,8,8,8,8,8,8,8,8,8
A2. OneArmDbRow 10*8- 55#*8,8,8,8,8,8,8,8,8,8
(5min break)
B1. DBflys- 35# 4*10
B2. BentOverDBflys- 20# 4*10
C1. BBskullcrusher w/fatgripz- 40# 3*10
C2. BBcurl w/fatgripz- 40# 3*10
Cardio: 5min AMT

Not sure how I got every rep. Was worry out. Like the FatGripz more and more.

 

[themondtster]

Day3.
Legs/Traps GVT
A1. HackSquat10*8- 270#*8,8,8,8,8,8,8,8,8,8
A2. UprightRow10*8- 70#*8,8,8,8,8,8,8,8,8,8
B1. StiffLegDead- 135# 4*10
B2. DBshrugs-60#,70#,80#,90# 4*10
C1. SeatedCalves- 90# 3*20
D1. StandingCalves- 45#plate in each hand 3*20


About midnight Monday I came down with a wicked stomach virus that put me down hard. Went about a day and a half no food. Saw doc today...feel better but not one hundred percent. Couldnt get the squat rack today so used the hack squat. Prob could have gone a lil heavier but didn't want to push it. We will see about tomorrow.

Checked body fat today. One scale and chart says says 11(three point system). The other says 13. So some where in there.