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gymjunkie09
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could always throw some gh in there lol....the way my shoulder felt today I might end up having to sooner or later if that'll even helpLOL GJ is there much more you can add to yours.
Sterolizer's 2012 Transformation Contest Log
- Thread starter sterolizer
- Start date
I'm feeling left out, I wanna PM too! Lol!!!!!
Sent, and sent! So yesterday I hit ham's and I'll throw up #'s now. Today I will be hitting, quads and calf's.
Tuesday: Legs
• Stationary bike, 10 minutes, warm up
Hamstrings
• Seated Leg Curls: 3 Sets: 1st working set 110lbs X13reps 2nd working set 110lbs X10reps 3rd working set 70lbs X12 reps
• Stiff-Leg Deadlifts: 3 Sets: 1st working set 90lbs X 14reps 2nd working set 90lbs X12reps 3rd working set 90lbs X10 reps (really focusing on streching the hams and keeping ass tight throughout the movement.
• One-Leg Leg Curls: 3 Sets: 1st working set 25lbs X10reps 2nd working set 25lbs X10 reps 3rd working set 25lbs X9reps
Tuesday: Legs
• Stationary bike, 10 minutes, warm up
Hamstrings
• Seated Leg Curls: 3 Sets: 1st working set 110lbs X13reps 2nd working set 110lbs X10reps 3rd working set 70lbs X12 reps
• Stiff-Leg Deadlifts: 3 Sets: 1st working set 90lbs X 14reps 2nd working set 90lbs X12reps 3rd working set 90lbs X10 reps (really focusing on streching the hams and keeping ass tight throughout the movement.
• One-Leg Leg Curls: 3 Sets: 1st working set 25lbs X10reps 2nd working set 25lbs X10 reps 3rd working set 25lbs X9reps
Worked Quads today! Felt weak, very weak since December. Looking forward to getting my wheels back to where they were before. And to continue building/sculpting them.
10min warm up on bike.
Squats 4sets:
1 warm up 135lb X12reps
1st working set: 225lb X11reps
2nd working set 225lb X10reps
3rd working set 225lb X7 reps
Leg press 3sets:
1st working set: 270lb X13reps
2nd working set 270lb X12reps
3rd working set 270lb X 9 reps
One legged squat lunges 3sets:
1st set 50lbs X10reps
2nd set 50lb X10reps
3rd set 50lbs X 8 reps
Hopefully the gf is feeling better tomorrow she's sick, I'll try and get her to come in and take some videos of me training, if she's up to hit the gym tomorrow. If not I'll def, get some vids up during the week
10min warm up on bike.
Squats 4sets:
1 warm up 135lb X12reps
1st working set: 225lb X11reps
2nd working set 225lb X10reps
3rd working set 225lb X7 reps
Leg press 3sets:
1st working set: 270lb X13reps
2nd working set 270lb X12reps
3rd working set 270lb X 9 reps
One legged squat lunges 3sets:
1st set 50lbs X10reps
2nd set 50lb X10reps
3rd set 50lbs X 8 reps
Hopefully the gf is feeling better tomorrow she's sick, I'll try and get her to come in and take some videos of me training, if she's up to hit the gym tomorrow. If not I'll def, get some vids up during the week
My diet will consist of this pretty much every day.
Meal 1- oats with 250ml egg whites and handful of fruit
Meal 2- 1 cup rice with 2 cans of tuna
Meal 3- 1 cup rice with chicken
Meal 4- 250ml egg whites, handful of fruit, and peanut butter toast
Meal 5- 1 cup rice/pasta with chicken or beef
Meal 6- 250ml egg whites, handful of fruit
Meal 7- 1 cup cottage cheese
Meal 1- oats with 250ml egg whites and handful of fruit
Meal 2- 1 cup rice with 2 cans of tuna
Meal 3- 1 cup rice with chicken
Meal 4- 250ml egg whites, handful of fruit, and peanut butter toast
Meal 5- 1 cup rice/pasta with chicken or beef
Meal 6- 250ml egg whites, handful of fruit
Meal 7- 1 cup cottage cheese
Looking good stero. How are you feeling bro?
I'm feeling great! Mentally it sucks to see my strength and size/fullness down so much since my little pneumonia fiasco. Hopefully I can get back to where I was by the end of this month
Looking good in here Stero. You'll get back to normal soon. I'm feeling that too with my arm but slowly getting the strength back up!
Thanks Cali!
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