Sterolizer's 2012 Transformation Contest Log

[LetsGrow]

The world does revolve around us! Didn't you get the memo!?

 

[CoBra666]

Damn bro, ur killing it! Nice routines... Gotta be a pain in the ass keeping up with this log tho right?

i actually really like doing logs, good for keeping all ur info. great for tips and tweaks, and once u get a good following i always felt like i let everyone down if i missed a day

 

[sterolizer]

Did legs today here it's is:

Squats 7 sets of 135lb just focused on the stretch at the bottom holding it and exploding up, and coming back down slowly.

Sled press 5 sets, one set with two 45's on each side, for 8 deep reps. 4 sets with one 45lb plate on each side, again focusing on the stretch and contraction. Both of these I pointed toes outwards really need to bring out my teardrops more.

Glute extensions I did 4 sets of 50lb isolated each leg.

Isolated single leg Lying Hamstring curls, 4 sets of 70lb.

Sitting hamstring curls 5 sets 2 of them were drop sets. Just focused on burning them out, weight ranged between 50-30lbs

 

[sterolizer]

i miss dips since working out at home... do a set for me next time bro...

Chest day tomorrow Moya I'll do an extra set just for you man

 

[moya]

ty bro... ima try and find a way to do them here somehow...

also a tip for the teardrop on the legs...
if you can do them, pistol squats are magic...

 

[RyanArnett]

i actually really like doing logs, good for keeping all ur info. great for tips and tweaks, and once u get a good following i always felt like i let everyone down if i missed a day

Agreed it really helps me with advice and extra confidence and motivation

Sent from my LG-LW690 using EliteFitness

 

[sterolizer]

Hit Chest today, lots of volume. Well may not be lots by your standards but I'm going to be increasing my volume now overall. Again keeping rest to max of 30 seconds.

Incline DB press
1X9 70lb
1X9 65lb
1X8 60lb
1X8 50lb
1X8 40lb
1X8 35lb

Incline DB flyes
1X9 35lb
1X8 35lb
1X8 35lb
1X8 40lb

Decline Hammer Strength bench press

1Xfail 12-20 reps 45lb plate on each side
1Xfail 12-20 reps 45lb plate on each side
1Xfail 12-20 reps 45lb plate on each side
1Xfail 12-20 reps 45lb plate on each side
1Xfail 12-20 reps 45lb plate on each side
1Xfail 12-20 reps 45lb plate on each side
1Xfail 12-20 reps 45lb plate on each side

High cable cross overs
1Xfail 60lb
1Xfail 50lb
1Xfail 50lb
1Xfail 50lb
1Xfail 40lb
1Xfail 40lb
1Xfail 40lb

Biceps

Concentration curls
1X9 35lb
1X6 35lb
1X7 20lb

DB preacher curls
1x10 20lb
1X9 20lb
1X8 20lb

Machine curls single arm
1X10 25lb
1X9 25lb
1X9 25lb

Did some ab crunches on a ball too

 

[dmk777]

Looking great in here nice job buddy !

 

[obsessedwliftin]

Glad to see you back logging Stero!!!

 

[sterolizer]

Thanks you two, chest is feeling sore today. Weather is beautiful outside, it's 10C. And it's back day.