Sterolizer's 2012 Transformation Contest Log

[Arabian]

Good luck to you Sterolizer.

 

[gymjunkie09]

Thanks OWL!
Thanks Britt!!



Alright here is yesterdays workout, today is hams and quads, I love leg day I have a lot of size to put on my wheels yet.


Monday: Chest/Biceps (30 seconds rest between each set again)

Chest
• Decline Bench press: 3 Sets
1X12 205lb
1X10 205lb
1X10 135lb

• Hammer strength Bench Press: 3 Sets
1X12 45lb plate per side
1X10 35lb plate per side
1X11 25lb plate per side

• Incline Dumbbell Bench Presses: 3 Sets
1X9 60lb dbs
1X8 50lb dbs
1X8 40lb dbs

• Incline Flyes: 3 Sets
1X10 35lb dbs
1X10 35lb dbs
1X12 30lb dbs

Biceps:
• Barbell Curls: 3 Sets
1X15 65lb
1X12 65lb
1X10 65lb

• Preacher Curls: 3 Sets
1X10 50lb
1X10 40lb
1X10 30lb

• Concentration Curls: 3 Sets
1X10 25lb
1X10 25lb
1X8 20lb

nice work here bro

 

[sterolizer]

Thanks everyone!

 

[sterolizer]

Here was my leg routine from the other day.

Hamstrings:
10 min bike warmup

Glute extension: 3sets
1x15 55lb
1x12 75lb
1x10 75lb

One legged hamstring curl: 3sets
1x14 55lb
1x12 85lb
1x11 85lb
(really focused on the squeeze up with these)

Quads:

Sled: 4sets
1x6 45lb per side (warmup)
1x13 two 45lb plate per side
1x12 two 45lb plate per side
1x10 two 45lb plate per side

Hack squats: 4sets
1x12 45lb per side
1x12 45lb per side
1x10 45lb per side
1x9 45lb per side
(really focused on the negatives on the down movement)

Leg press: 3sets
1x12 three 45lb plates per side
1x11 three 45lb plates per side
1x9 three 45lb plates per side

 

[Colstreamer]

Nice bro, looks like you killed it today


Nulli secundus - second to none

 

[sterolizer]

Nice bro, looks like you killed it today


Nulli secundus - second to none

Thanks cole! But today's workout had yet to come legs was from the other day, just got lazy at posting it up lol

 

[Colstreamer]

Lol! Ok then. You killed it yesterday!
Now get in there an tear it up!!!!!


Defeat is the stepping stone to victory.

 

[dmk777]

Awesome job my friend
Real numbers....

 

[sterolizer]

Back day today, felt good. Starting to move back into some heavier lifts, really focused on the squeeze in. And slow negatives out through the stretch. Here it is...

Pull ups:
1xbw 12
1xbw+45lb plate 8
1xbw+45lb plate 6
1xbw+45lb plate 5

Wide late pulldowns:
1x12 120lb
1x10 160lb
1x8 160lb
1x10 110lb

Seated rows:
1x15 120lb
1x10 140lb
1x8 140lb

Hammer strength lat pull:
1x12 45lb plate per side
1x12 45lb plate per side
1x12 45lb plate per side

Hammer strength row:
1x12 two 45lb plate per side
1x12 two 45lb plate per side
1x12 two 45lb plate per side

 

[gymjunkie09]

Back day today, felt good. Starting to move back into some heavier lifts, really focused on the squeeze in. And slow negatives out through the stretch. Here it is...

Pull ups:
1xbw 12
1xbw+45lb plate 8
1xbw+45lb plate 6
1xbw+45lb plate 5

Wide late pulldowns:
1x12 120lb
1x10 160lb
1x8 160lb
1x10 110lb

Seated rows:
1x15 120lb
1x10 140lb
1x8 140lb

Hammer strength lat pull:
1x12 45lb plate per side
1x12 45lb plate per side
1x12 45lb plate per side

Hammer strength row:
1x12 two 45lb plate per side
1x12 two 45lb plate per side
1x12 two 45lb plate per side

love back days