Smcpsycho51 2012 transformation log

[zedhed]

Hey bro,
Your man set you up with a very nice workout plan that is all inclusive IMO. No help needed there at all. Congrats to you on that bro.
I feel for you man on that night shit and the killer OT. Hope the very best for you bro and good luck to you.
On that workout and your work schedule you gonna need to really have a good diet plan. If you need help with that PM my good bro RADAR.
He kicks ass on diet and he is a gr8 bro/mod on here.

 

[smcpsycho51]

post the pics I weighed 370 lbs a year and a half ago so hopefully i can tighten everything up during this contest

 

[smcpsycho51]

I got a general plan on diet I'll post it tomarrow and hopefully you guys can give me some pointers on it. I eat mostly clean right now I have some issues when I run short on time but I'm gonna fully resolve that now. Posting my pictures reminds me that I still have a bit to go on getting in the shape I want to be this in its self has served to motivate me and I look forward to seeing what I can accomplish in the next 90 days

 

[smcpsycho51]

Thanks for the info zed I'll pm radar and see if he will take a look at my diet plan. Ive read through lots of his post his knowledge base is amazing.

 

[gymjunkie09]

Using workout that was constructed by built

Day 1: Horizontal push pull, calves, and abs

Thickness-Back:

Rack pulls 5×5 (direct, hard, strength range)

Bent-over rows 3×8 (hypertrophy range)
(If you do a third, Hammer Rows 3×10-12)

Chest:

Flat bench 5×5

Incline dumbbell press 3×8
(if you do a third, Incline cable flyes 3×10-12)

Calves: (soleus) 3×12-20 seated calf raises. Pause at the bottom

Abs: 3 sets of 8-12, weighted

Day 2: Quad dominant, hamstring accessory. Biceps.

Quads:

Full squats 5×5

Leg press 3×8

Hamstrings:

Leg curls, pull throughs, or high foot placement leg press 3-4 sets of 12-20

Biceps:

Seated alternating bicep curls 5×5

Hammer curls 3×8-12

Day 3: Vertical push-pull, calves, abs

Width-Back:

Chins 5×5

Hammer high rows 3×8
(if you do a third, Hammer Behind the Neck rows or lying pullovers 3×12)

Shoulders: (warm up with bent over side laterals, which work the often-neglected rear delts anyway – 3×10)

Arnold Press or Military Press 5×5

Standing side laterals 3×8

Calves: (gastrocs) standing or donkey calf raises, 3×8-10

Abs: 3 sets of 8-12, weighted

Day 4: Hamstring dominant, quad accessory. Triceps.

Hamstrings/Glutes:

Hamstrings/glutes:

Romanian Deadlifts 5×5

Good mornings, Glute Ham Raises, or high foot placement leg press 3×8

Quads:

seated leg extensions 3×12-20

Triceps:

Skull crushers and , Dips ( adding weight with a belt) 5×5

Cable pressdowns 3×8-10

___________________________

I like this routine, whoever designed this put alot of thought into it.....

 

[smcpsycho51]

Workout
Bent-over rows
5x5 185 lbs
Rack pulls
8 reps each set
225/315/365
3 reps at 405
Dumbbell rows
55x8 60x8 65x8 70x8
Incline machine 5x5
225lbs
Flat dumbbell 10 reps
50/55/60/65
Machine flyes 10 reps
115 each set
Seated calf raises
3 sets 15 hanging knee raises
20 minutes cybex machine (cardio)

Diet
6 egg white 1 whole egg 1/2 grapefruit

2 cups salad with 2 packs tuna salsa

2 cups broccoli spears 2 packs tuna

1 cup bobs red mill wild brown rice blend with 5 ounces pot roast I made from eye of rounds steaks ( cooked these in the crock pot low heat)

1 cup bobs red mill Irish oats with 2 scoops prolab protein (46 grams protein)

Post workout
2 scoops carnivore
2 scoops MRI war
10 grams creatine

Currently taking n2 shred stack

 

[RADAR]

Thanks for the info zed I'll pm radar and see if he will take a look at my diet plan. Ive read through lots of his post his knowledge base is amazing.

Thank you for the kind comments, first of all you need to get rid of that forest on your chest!don't wait until the last minute so irritation shows up, and consider tanning, Muscles really shine after a good tan.


Next read thad this , I have added some addition info for those with odd jobs!


http://www.elitefitness.com/forum/a...-build-muscle-loose-fat-then-read-712503.html

 

[smcpsycho51]

i read through all of your provided link that wil definitely help with the diet plan. Also will follow through with the tanning and the hair removal.

 

[smcpsycho51]

workout
squats
5 x 5 225/275/315/325/335
legs press
3x8 2 hundred pound plates 1 45s(each side)/ 2 hundred pound plates 2 45s/ 2 hundred pound plates 3 45s
hack squat
3x10 2 plates(each side)/ 3 plates/ 4 plates
legs curls
3x 15 145 lbs
alternating bicep curls
5 x 5 35/40/45/50/55
incline hammer curls
3x 10 40/45/50
25 minutes on the precor machine

diet
post workout nutrition
2 scoops carnivor
10 grams creatine
2 scoops mri war

6 egg whites
2 whole eggs
1/2 grapefruit

2 cups salad
several small olives
light italian dressing
5 ounces of eye of round roast

1 cup irish oatmeal
2 scoops of prolab whey (46 grams protein)

1 cup bobs red mill wild brown rice mix
1/2 cup kidney beans
2 packages of tuna

I cup irish oatmeal (couple packets of stevia)
2 packages of tune

1 cups of rice (the wild brown is the only one i buy)
5 ounces of flounder (seasoning)

been drinking about a cup of water with each meal will bump it up to 2 as soon as i can

 

[smcpsycho51]

Meal one
2 cups salad
Small amount of Italian dressing
Few olives
Eye of round roast 5 ounces

Meal 2
2 cans tuna
1 tbsp olive oil mayo
1 low carb tortilla ( whole grain)

Meal 3
2 cans tuna
1 tbsp. olive oil mayo
2 cups raw broccoli

Meals 4
1 cup Irish oatmeal
2 scoops protein powder

Meal 5
2 scoops carnivor protein powder

Meal 6
1 cup Irish oatmeal
2 scoops protein powder

16 hr shift ran short on time not the best meal plan today. No workout no cardio today because of work