playa123456 Transformation Competition Log

[playa123456]

Shoulders and calves:

Shoulders:
Seated side raises: 7 sets 10-12 reps
set 1-3: 20s 12 reps
3-6: 25s 12 reps
7: 30s 8 reps

smith machine press: 3 sets
185 12 reps
205 12 reps
215 10 reps

bent over side laterals: 3 sets
20s 12 reps
25s 12 reps
30s 12 reps

Then I just supersetted a bunch of rear delt stuff to get a really good burn.....

Calves:
Just pretty much did a tone of raises.... Got a good pump and was walking a little funny afterwards lol

 

[zedhed]

Hey playa, lookin pretty dam good in those pics bro. Very nice starting platform for this.
Keep posting up in here bro and best of luck to you.

 

[playa123456]

thanks man, I appreciate it. trying my best

 

[RADAR]

Yeah! you're looking good. If you're bulking at the moment ,I would suggest Need2bulk at Mr Supps


Make no mistake about it, the product was designed to put on lean mass and not fat.
and comes with a 100% money back guarantee.

 

[zedhed]

Back and Calves: This was a tough workout. My lats were BURNING. The change of pace in my workouts is killing me.

Back:
behind the neck pulldowns 2 sets:
1st: 135 12 reps
2nd: 150 12 reps

reverse grip pulldowns 2 sets:
150 12 reps
165 11 reps

close grip pulldowns 2 sets:
150 12 reps
150 12 reps

reverse grip bentover barbell rows 3 sets:
135 12 reps
185 12 reps
185 12 reps

t bar rows 3 sets:
90 12 reps
115 12 reps
140 12 reps

hammer strength rows 3 sets:
90 12 reps
140 12 reps
140 12 reps

cable rope pulldows 7 sets:
changed weight depending on how I was feeling from set to set.

Calves:
seating raises 4 sets:
90 30reps
135 30reps
135 30reps
135 29 reps

raises on leg press machine 3 sets:
135 30reps
180 30reps
180 30reps

Dang bro, now thats a workout!
Is this your saturation technique? Seriously man good job here!

 

[playa123456]

Dang bro, now thats a workout!
Is this your saturation technique? Seriously man good job here!

That's what it seems to be. I am training a lot different than usually the last few weeks. wcjcMr.O and I have been trying out this new program, where it started with low reps and really heavy weight and now we are like in the middle phase were we are just crushing whatever group we are doing with a medium rep range while trying to keep the weight pretty high. I have never really followed a set program before, but I am liking being able to go into the gym already knowing exactly what exercises I'll be doing. Helps me keep that tunnel vision and stay focused and my strength is going up pretty fast.

 

[playa123456]

Oh and btw, check back in tomorrow. Going to absolutely CRUSH chest and tris

 

[zedhed]

I think you have a dam partner there bro. Mr. O does know his stuff in this.
To be sure gonna be watching you man.
Good luck bro.

 

[playa123456]

Killed it today.... Chest and tris and I got nothing left. The sevens at the beginning of the workout are killing me bigtime. I felt like I could have been done after just my first exercise lol.

Chest:
Dips for sevens: (I really try to lean forward and get a good squeeze on my chest. Usually would do these for tris, but doing them this way is really tearing up my chest)

I did between 15-20 on all my sets and believe me, they were freaking hard.

hammer strength incline press: 3 sets
185 for 12
205 for 12
235 for 12

flat dumbbell flies: 3 sets
50s for 12
50s for 12
55s for 9 and then dropped to 35s for a few more

flat dumbbell press: 3 sets
70s for 15
75s for 15
75s for 15 (I hate going this light, but I was already dead by this point and was starting to have some stabilizer issues since I was so tired already)

decline cable flies: 3 sets (mostly did this just to hit from an angle that I haven't for a few weeks and went really light and easy)
50s for 15
60s for 15
70s for 15


Tris:
Reverse grip cable pushdowns for sevens:
100 for 12
110 for 12
130 for 12
140 for 12
150 for 12
150 for 12
150 for 12 (this weight was too light, but the reverse grip hurts my wrist a little so I didn't push too hard)

overhead dumbbell extensions: 3 sets
90 for 12
100 for 12
120 for 9

close grip bench: 3 sets
135 for 12
185 for 11
185 for 12 (went a little wider on the last one but still kept it pretty close. Going to close kills my shoulder)

dip machine for sevens:
I'm not sure how much the whole stack is on this machine, but that's what I was doing for all seven sets. I did twelve reps on every set except on the last where I did about 20. Had a really good pump.

Tough day and I am sure I will be feeling it tomorrow. Now just have to keep eating......

 

[brittneyleigh79]

Nice workout man!! Keep it up!!

Brittneyleigh79