playa123456 Transformation Competition Log

[sterolizer]

Good work, keep things moving in here!

 

[zedhed]

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)
Stick your legs out in front of you and put your chin on your chest bro. That will help iso chest even more.

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)
Tell me how you do these bro. Ive tried them and get no feeling from then in my tries at all.

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......

Dam bro, Killin dat ahit big time in here!
Nice workout man.

 

[playa123456]

Back:
behind the neck pulldowns 2 sets:
1st: 135 12 reps
2nd: 165 12 reps

reverse grip pulldowns 2 sets:
150 12 reps
180 11 reps

close grip pulldowns 2 sets:
150 12 reps
165 12 reps

bentover dumbbell rows:
70s 12 reps
90s 12 reps
100s 12 reps

seated rows: I did one monster set just trying to get a good pump because it was V-day and the girlfriend was calling me and ready to go out for our date so I had to hurry up. I had a few more exercises to go and was going to do calves too, but I didn't want to make her wait on Valentines day. Kind of frustrated that I didn't get to finish my workout, but I had a good night

 

[playa123456]

Legs today......... Ugh lol. Was feeling great heading into the gym and like crap now. Hit the quads hard.

iso leg extensions: 3 sets
Didn't really pay attention to the weight. Just went up every set for 20 reps. Got a good pump and was dead already after the first exercise.

Hack squats: 3 sets
185 for 15
235 for 15
245 for 14 and a couple of these weren't great reps lol. The higher rep range is killing me on legs.

Leg press: 3 sets
315 for 15
495 for 15
675 for 15 I had to use my arms to help me get the last 4 up cuz I am not used to these high reps and I was dead lol. Took me a minute to get up.

Walking lunges: 2 sets
holding 30s for 12
holding 40s for 12

squat machine: 3 sets (wanted to do normal squats, but I was already so dead)
I just did whatever weight the last person had on there lol. I was so dead at this point that it didn't matter. The hack squats really did me in today and I was pretty much done after that.

I am going to do hams tomorrow after my shoulder workout.

 

[dmk777]

Wow can you walk today lmao, killa aright well done!

 

[zedhed]

Dam nice leg workout bro. Yeah I guess you would be dead man.
Good luck bro and keep it up!

 

[LetsGrow]

Nice dude! Killing that shit!!

 

[playa123456]

Wow can you walk today lmao, killa aright well done!

Just barely lol

 

[brittneyleigh79]

Great leg workout man!! Keep up the great work!!

Brittneyleigh79

 

[playa123456]

Chest and tris today. Killed it!

Chest:
Flat bench: 3 warmup sets with 135
225 for 12
275 for 5
245 for 9

DB incline:
60s for 12
75s for 12
100s for 11
100s for 9

incline flies:
40s for 12
50s for 12
55s for 12

cable flies:
70s for 12
80s for 15
90s for 12

decline bp: did this kind of as a cooldown
135 for 15
135 for 15
135 for 15

Tris:
dips: 3 sets for 15

DB overhead extensions: 4 sets
70 for 12
90 for 12
105 for 12
120 for 10

skull crushers: 3 sets
60 for 15
70 for 15
80 for 15

That was it. Killed it on chest. The tri workout was pretty weak, but mostly I just wanted to get a good pump on lol. I will probably do a hard arm workout later in the week. Feeling pretty strong.