Sterolizer's 2012 Transformation Contest Log

[Mad_Max21]

Nice work in here bro!!

 

[sterolizer]

Nice work in here bro!!

Thanks bro!

 

[Mad_Max21]

Check out my log when u can! Love advice bro! Keep killing that shit!

 

[sterolizer]

I'll come check it out!

 

[sterolizer]

Hit chest yesterday. Didn't get much for video, I'll wait till later this week when I hit it again to video the entire workout. Legs tonight, but I'll post up what I did for chest yesterday.

Incline bench:
1x12 80lb
1x9 70lb
1x7 70lb
1x10 50lb

Incline flyes:
1x10 40lb
1x9 40lb
1x8 40lb

Decline hammer strength press:
1x17 two 45lb plates per side
1x12 two 45lb plates per side
1x10 two 45lb plates per side
1x 10 one 45lb plate per side

High pulley cable flyes:
7 sets to failure

I have a vid of one of the hammer strength decline presses sets on my phone I'll put up later

 

[badboybounce]

Agree damm impressed a cant do shiit on pullups

 

[sterolizer]

Did legs yesterday. But I've been so tired and stressed lately haven't felt in the mood to post up the workout info. I feel like my routine workout has done its job and it's time to switch it up for the last few weeks, maybe bring out some new muscle development. Here's kind of the routine I'll be doing but it will be modified a bit. I was going to do this or HRT (hell raisers training)



routine notes
Though this routine looks deceptively simple (the heaviest weights aren't used), believe me, it's not so easy. This routine looks to maximize your pump and your results. Keep your rest period between each to a minimum (no more than 30 seconds). It should produce nice size, shape and overall definition.


Feel free to make changes to this to make it work for me (ZED/radar) who ever would like to chime in.

CYCLE: 6-Day Split, Two Days On, 1 Day Off, Two Days On, 1 Day Off
(MAXIMUM of 30sec rest)


Monday: Chest/Shoulders

Chest
• Decline Smith Presses: 4 Sets x 12 Reps
• Flat Hammer Presses: 4 Sets x 25 Reps
• Incline Dumbbell Flyes: 3 Sets To Failure

Front/Side Delts
• Seated Dumbbell Presses: 3 Set x 25 Reps
• Reverse EZ Bar Presses: 3 Set To Failure
• Seated Dumbbell Side Laterals: 3 sets To Failure

Tuesday: Quads/Hams

Quads (2 Full Rotations)
• Leg Presses: 4 Sets x 25 Reps
• Horizontal Leg Presses: 3 Set x 40 Reps
• Lunges: 4 Set x 40 Reps

Hams
• Leg Curl Machine: 5 Sets To Failure

Wednesday: OFF

Thursday: Back/Shoulders/Traps

Back
• Pull-ups: 3 Sets x 12 Reps
• Dead Lifts: 3 Sets x 10 Reps
• Dumbbell Rows: 3 Sets x 10 Reps
• Lat Pulldown: 3 Sets x 10 Reps

Rear Delts
• Rear Delt Machine: 3 Sets x 25 Reps

Traps
• Barbell Shrugs: 3 Sets x 12 Reps
• Reverse Shrugs: 3 Sets x 12 Reps
• Upright Rows: 3 Sets x 12 Reps

Friday: Arms/Calves

Biceps
• Standing Dumbbell Curls: 3 Sets x 10 Reps
• Dumbbell Drag Curls: 3 Set x 20 Reps
• Incline Hammer Curls: 3 Set x 15 Reps

Triceps
• Close-Grip Benches: 3 Set x 25 Reps
• Tricep Press Downs: 3 Set x 25 Reps
• Double Arm Kickbacks: 3 Set x 25 Reps
• Bench Dips: 3 Set To Failure

Forearms
• Wrist curls forward/reverse: 3/3 sets to failure

Calves
• Seated Calf Raises: 3 Sets x 15 Reps
• Donkey Calf Raises: 3 Sets x 15 Reps

Saturday: OFF

Sunday: REPEAT

 

[sterolizer]

Here's how today looked like.

Thursday: Back/Shoulders/Traps

Back
• Pull-ups: 3 Sets x 12 Reps- 30lbs added for weight
• Dead Lifts: 3 Sets x 10 Reps- 135lbs
• DB Rows: 3 Sets x 10 Reps- 75lbs
•Pulldown: 3 Sets x 10 Reps- 100lbs

Rear Delts
• Rear Delt Machine: 2 Sets x 25 Reps- 55lbs

Traps
• BB Shrugs: 3 Sets x 12 Reps- 225lb
• Rear Shruge: 3 Sets x 12 Reps-225
• Upright Row: 3 Sets x 12 Reps-70lb

 

[obsessedwliftin]

Looking good Stero!!!

 

[zedhed]

And yet again another dam nice workout by the lizer!
Keepkillindatshit bro. Doin good in here!