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Sterolizer's 2012 Transformation Contest Log

S

sterolizer

Sorry for PartyRocking
Platinum
Age: 21
Sex: Male
Height: 5'5
Weight: 150lb

Goals: I`m not going to be going for a bulk rather than a cut, I`m looking to gain quality weight in muscle, while shredding some % of Body fat. I`m going to be shooting for a 7% bodyfat at the end of the contest.

This is what my routine will look like

Monday: Chest/Biceps

Chest
• Bench Presses: 3 Warmup Sets
• Bench Presses: 3 Sets
• Incline Dumbbell Bench Presses: 3 Sets
• Incline Flyes: 3 Sets

Biceps:
• Barbell Curls: 3 Sets
• Dumbbell Curls: 3 Sets
• Concentration Curls: 3 Sets

Tuesday: Legs

• Stationary bike, 10 minutes, warm up

Hamstrings
• Seated Leg Curls: 3 Sets
• Stiff-Leg Deadlifts: 3 Sets
• One-Leg Leg Curls: 3 Sets

Quads: 9 Sets
• Squats: 3 Sets
• Leg Presses: 3 Sets
• Leg Extensions: 3 Sets

Wednesday: OFF


Thursday:

Back: 18 Sets
• Pullups: 3 Sets, Warmup
• Barbell Rows: 3 Sets
• Seated Rows: 3 Sets
• One-Arm Dumbbell Rows: 3 Sets
• Deadlifts: 3 Sets
• Barbell Shrugs: 3 Sets


Friday: OFF


Saturday:

Shoulders: 12 Sets
• Dumbbell Presses: 3 Sets, Warmup
• Dumbbell Presses: 3 Sets
• Front Barbell Presses: 3 Sets
• Bent-Over Dumbbell Laterals: 3 Sets

Triceps: 9 Sets
• Cable Pushdowns ("V" Bar): 3 Sets
• Close-Grip Bench Presses: 3 Sets
• Overhead Dumbbell Presses: 3 Sets

Sunday: OFF


I will throw pic`s up tomorrow, and also I will post my diet everyday starting February 1st. I will be training Back today, and Legs Thursday this week, and everything will be back in order next week.

For those who do not know, I was hospitalized this month, and it was a pretty scary moment for me. I had pneumonia, and my lungs were full of fluid. I had lost 20lbs in just a week due to lack of appetite and just not being able to really eat due to respiratory issues which was caused by the pneumonia. I`m all healed up now, and I`m able to continue my training at 100% now. I feel better than ever before. I had been training sick for 3 months, and it feels so nice to be able to actually breath again.

I will also be posting up videos here and there of some lifts while I`m in the gym. And if you would like to know anything more about me ask away, or if you would like me to include anything else just let me know. I`m looking forward to having you follow me along in my journey, and I appreciate any advice anyone may have. Good Luck to all who have joined the contest!
 
Good luck bro, I had pneumonia when I was 18, lost 22 lbs In ten days, it's a killer.
 
Looks good Stero! Sounds like this is the perfect opportunity to recomp and get back to where you where b4 you got sick. Good idea on the videos too the more info you post up the better!

Good Luck
JR
 
sterolizer said:
Age: 21
Sex: Male
Height: 5'5
Weight: 150lb

Goals: I`m not going to be going for a bulk rather than a cut, I`m looking to gain quality weight in muscle, while shredding some % of Body fat. I`m going to be shooting for a 7% bodyfat at the end of the contest.
Nice on the goals bro. I have full confidence that you wll hit them all!

This is what my routine will look like

Monday: Chest/Biceps

Chest
• Bench Presses: 3 Warmup Sets
• Bench Presses: 3 Sets
• Incline Dumbbell Bench Presses: 3 Sets
• Incline Flyes: 3 Sets

Biceps:
• Barbell Curls: 3 Sets
• Dumbbell Curls: 3 Sets
• Concentration Curls: 3 Sets
Hey bro maybe consider subbing chin ups for any one of the above?

Tuesday: Legs

• Stationary bike, 10 minutes, warm up

Hamstrings
• Seated Leg Curls: 3 Sets
• Stiff-Leg Deadlifts: 3 Sets
• One-Leg Leg Curls: 3 Sets

Quads: 9 Sets
• Squats: 3 Sets
• Leg Presses: 3 Sets
• Leg Extensions: 3 Sets Bro I hate this! For you long term knee health consider lunges or Fr Squats.
LEs put such an unnecessary stress on the back side of your patellas. Some food for thought.

Wednesday: OFF


Thursday:

Back: 18 Sets
• Pullups: 3 Sets, Warmup
• Barbell Rows: 3 Sets
• Seated Rows: 3 Sets
• One-Arm Dumbbell Rows: 3 Sets
• Deadlifts: 3 Sets
• Barbell Shrugs: 3 Sets google Power Shrugs bro. Maybe something you might wanna alternate in here.:rolleyes:


Friday: OFF


Saturday:

Shoulders: 12 Sets
• Dumbbell Presses: 3 Sets, Warmup
• Dumbbell Presses: 3 Sets
• Front Barbell Presses: 3 Sets
• Bent-Over Dumbbell Laterals: 3 Sets

Triceps: 9 Sets
• Cable Pushdowns ("V" Bar): 3 Sets
• Close-Grip Bench Presses: 3 Sets
• Overhead Dumbbell Presses: 3 Sets

Sunday: OFF


I will throw pic`s up tomorrow, and also I will post my diet everyday starting February 1st. I will be training Back today, and Legs Thursday this week, and everything will be back in order next week.
Looking forward to seeing your pics bro.

For those who do not know, I was hospitalized this month, and it was a pretty scary moment for me. I had pneumonia, and my lungs were full of fluid. I had lost 20lbs in just a week due to lack of appetite and just not being able to really eat due to respiratory issues which was caused by the pneumonia. I`m all healed up now, and I`m able to continue my training at 100% now. I feel better than ever before. I had been training sick for 3 months, and it feels so nice to be able to actually breath again.
Oh man that just sucks that you were that sick. But all good now so Kill That Shit bro!

I will also be posting up videos here and there of some lifts while I`m in the gym. And if you would like to know anything more about me ask away, or if you would like me to include anything else just let me know. I`m looking forward to having you follow me along in my journey, and I appreciate any advice anyone may have. Good Luck to all who have joined the contest!
Click to expand...
Good, love the vids man!

Looking good bro. Some really good stuff going on in here.
Best of luck to you bro.
 
Thanks everyone! Zed glad to see you're back at home, I wish you a speedy recovery! As for leg extensions, I will be switching them up with lunges every other week. I'm going to keep the three biceps exercises I have instead of chin ups, I get more size, and development through isolating them. Shrugs I'm going to alternate between reverse shrugs and front shrugs, and upright row. The problem is my traps are very dominant now, and actually make me look smaller, they are taking away my width size, so I will only hit traps every second week.
 
Back day:

Back: 16 Sets Maximum of 30 seconds rest between each set, with strict form.

• Pullups: 3 Sets, Warm up = all with body weight 10 reps while squeezing at the top.

• Barbell Rows: 4 Sets = warm up with 135lb X14 reps 1st working set 185lb X10 reps 2nd working set 185lbs X8 reps 3rd working set 185lbs X8 reps 4th working dropset 135lbs X10reps

• Seated Rows: 3 Sets = 1st working set 125lb X12 reps 2nd working set 125lbs X 10 reps 3rd working set 125lbs X 10 reps

• One-Arm Dumbbell Rows: 3 Sets = 1st working set 75lbs X12 reps 2nd working set 75lbs X10reps 3rd working set 75lbs X9 reps

• Stiff legged Deadlifts: 3 Sets = 1st working set 135lbs X12 reps 2nd working set 135lbs X12reps 3rd working set 135lbs X12reps
• No Barbell Shrugs today:
 
Wednesday's Diet so far

7:30 am two packs of quick oats, 250ml of egg whites, along with a handful of fruit

9:30 am 1 can of tuna with peanut butter sandwich/whole grain bread

11:30am 2 cans of tuna with whole grain pasta

Today is my OFF Day, and I will be hitting legs hard tomorrow. I will post up the rest of my meals later today along with pictures.
 
I'm subbed in Stero. Stay safe!! Where ya training now? What gym?
 
Subbed, of course.

And I wouldn't be me if I didn't ask (sorry)... what (if anything) are you running for supplements/gear?

Good luck. Stay healthy, bro.
 
Tigers09 said:
Hey bro I see you hit back today. Love all the rows but where is the lat work?? Just curious. Btw good luck man.
Click to expand...

A lot of my row work does hit my lats, also any pull ups are always wide gripped. I will see how lat development comes in the first month if it's not what I want I will switch some rowing, and put some wide pulldowns and pullovers in.
 
Hey lizer looking good in your pics bro. Send me that pm to plz, wanna see what your up man!
You have a really nice platform to start with bro. Looking like somewhere around 12-14% bf and thats a gr8 place to be.
Will be interesting to see you workout plan and how it all comes togetther for you bro.
Best of luck to you brother!
 
zedhed said:
Hey lizer looking good in your pics bro. Send me that pm to plz, wanna see what your up man!
You have a really nice platform to start with bro. Looking like somewhere around 12-14% bf and thats a gr8 place to be.
Will be interesting to see you workout plan and how it all comes togetther for you bro.
Best of luck to you brother!
Click to expand...

Thanks brotha! Also I was a little bloated in my shots as it was right after I had ate. PM's have been sent to everyone who has asked!
 
Definitely a good starting frame to get jacked bro. Send me a pm if you don't mind. Love to see what you're up to.
 
I only had the time to hit hamstrings today for legs, tomorrow is suppose to be a day off but I'll be crushing out quads tomorrow.
 
Curiosity wins again. Let me take a look at that PM bro.

If I finish off looking like your start I'll be pretty darn happy!

Good Luck Amigo!
 
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
 
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
 
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
 
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!
 
Saturday:
Shoulders: 12 Sets
• Dumbbell Presses: 3 Sets, Warmup
• Dumbbell Presses: 3 Sets:
1set: 50lb db X12reps
2nd: 50lb db x10reps
3rd: 50lb db X8 reps
• Front Barbell Presses(smith): 3 Sets
1st: 135lb x12reps
2nd: 135lb x10reps
3rd: 135lb x 10reps
• DB Laterals: 3 Sets
1st: 25lb x14reps
2nd: 25lb x14reps
3rd: 25lb x14reps

Triceps: 9 Sets
• Cable Pushdowns ("V" Bar): 3 Sets
1st: 110lb x12reps
2nd: 110lb x11reps
3rd: 110lb x10reps
• Close-Grip Bench Presses: 3 Sets
1st: 115lb x12reps
2nd: 115lb x10reps
3rd: 115lb x9reps
• Overhead skull crushes: 3 Sets
1st: 50lb db x8reps
2nd: 40lb db x10 reps
3rd: 40lb db x8reps
 
Diet was pretty much in check today, need to get some more water down during the day.

Monday: Chest/Biceps

Chest
• Decline Bench Presses: 7 Sets
1st warm up set 135lb 7 reps
2nd set 185lb x10reps
3rd set 185lb x10reps
4th set 185lb x8 reps
5th set 185lb x6reps
6th set 135lb x10reps
7th set 135lb x8reps

• Hammer strength Bench Presses: 3 Sets
1st set 45lb plate per side X14reps
2nd set 45lb plate per side x8reps
3rd set 25lb plate per side x14reps

• Incline Dumbbell Bench Presses: 3 Sets
1st set 50lb db x10reps
2nd set 50lb db x8reps
3rd set 40lb db x8reps

• Incline Flyes: 3 Sets
1st set 30lb db x15reps
2nd set 35lb db x10reps
3rd set 35lb db x8reps

Biceps:
• Barbell Curls: 3 Sets
1st set 70lb x12reps
2nd set 70lb x8reps
3rd set 70lb x7reps

• Dumbbell Curls: 3 Sets
1st set 30lb x8reps
2nd set 20lb x8reps
3rd set 20lb x8reps
• Preacher Curls: 3 Sets
1st set 50lb x10reps
2nd set 50lb x8reps
3rd set 30lb x12reps
 
moya said:
...this should be a good log...
..how 'bout that cycle PM bro?... maybe im going to have to run more than i was planning on :evil:
Click to expand...

Thanks bro, PM sent. I'm looking forward to watching you throughout your log. P.S I followed you last year so I may be coming through for some advice.
 
Here's a little about me, and how I got bite by the iron bug...

It all started back when I was 13. It was Xmas eve, my cousin was off to the gym and asked if I had wanted to come with him. Sure I thought as my father had a few old sets of DB sitting in our basement I had picked up a few times here and there. So there I was walking into a gym filled with equipment I had no idea how to use, and enough plates to sink a boat. I remember it was arms we did that day, how could I ever forget... My cousin competes in bodybuilding and has won several first place trophies in some big events. The guy knows what hes doing and he made sure I was going to suffer this out. I remember him screaming at me to keep lifting even after I had come to failure, as he would then slowly help the weight up and lower it back down only to do more reps, "This is where it counts, don't stop now," he said over and over. By the end of the workout I remember I had to shit, and reaching out for the toilet paper, and trying to wipe my own ass hurt, because my twig arms were still so pumped at the time. The next few nights I had trouble sleeping because my arms hurt so bad!

As I was pulling my bag out of the locker to leave the gym that day, a piece of paper floated out with it. I picked it up, and began to read it. It was a page out of a magazine with Frank McGrath's written "journey" done by AnimalPak. He was talking about how when he was a young kid, he once looked into the gym with fear, and after he finally joined, he knew that's where he belonged, he was at the bottom of the food chain and looking up. And after I read that, that's when I told myself I want to be a bodybuilder when I grow up, if he can do it, I can too. He has motivated me ever since. I suggest you read through his 18 week log if you haven't already, but its more on how he felt, his thoughts, and feelings of life, nothing like keeping track of weights or lifts or anything. I find if very motivational myself. I hope one day, that I in someway will be able to do the same, and maybe motivate people in the same way he has motivated me.

Here's a link to the page I pulled from my locker ---> week Start at 00 if you want to read through his 18 week journey
And here is Wrath talking about his near death experience which I also find very motivating



 
Last edited:
Hey stero lookin dam good in that pic you put up. Hell if I was chika Id be all over you bro! LMAO!! Nice bod bro, lotsa hard work.
 
zedhed said:
Hey stero lookin dam good in that pic you put up. Hell if I was chika Id be all over you bro! LMAO!! Nice bod bro, lotsa hard work.
Click to expand...

Thanks Zed! Lotsa hard work ahead of me yet, now it's time to bare down, and make the real magic happen. And keeping this log just might be the motivation I need to get me to where I want to be. No cutting corners, no more slacking on diet, this is where it counts, as I'm also hoping to compete this summer. I'm here to put in the time and work to make this happen.
 
Tuesday: Legs

• Stationary bike, 10 minutes, warm up

Hamstrings
• Seated Leg Curls: 3 Sets
1x15reps 145lb
1x12reps 155lb
1x10reps 155lb

• Stiff-Leg Deadlifts: 3 Sets
1x12reps 95lb
1x11reps 95lb
1x10reps 95lb

• One-Leg Leg Curls: 3 Sets
1x10reps 35lb
1x10reps 30lb
1x10reps 25lb

Calves:

Sitting calf raises: 3sets
1x12reps 90lb
1x10reps 90lb
1x8reps 90lb

Standing calf raises: 3sets
1x10reps BW
1x10reps BW
1x10reps BW
 
Feeling really flat today... Its back day today, I will post up after I workout later this evening.
 
Thursday:

Back: 18 Sets

• Pullups: 6 Sets, 1 wide grip/1 inside grip Warmup just with body weight

• Barbell Rows: 3 Sets
1x15 135lb
1x13 135lb
1x11 135lb

• Seated Rows: 3 Sets
1x12 120lb
1x10 120lb
1x10 120lb

• Hammer strength high pulls: 3 Sets
1x15 45lb plate per side
1x15 45lb plate per side
1x15 45lb plate per side

• Barbell Shrugs: 3 Sets super set front/reverse
1x12 225lb
1x12 225lb
1x10 225lb
 
I Really need to find a training partner who can keep pace, and who shows up everyday... Would help with increasing intensity, and spotting.
 
sterolizer said:
I Really need to find a training partner who can keep pace, and who shows up everyday... Would help with increasing intensity, and spotting.
Click to expand...

I got the same problem bro! Sometimes my brother in law, when he shows up, will lift with me. But most the time I lift by myself It would be nice to have someone to help spot and motivate that show up everyday.
 
a training partner make a big difference,except my problem they get sick and puke half way thru the program.
 
Agree with OWL. Its always been hard for me to find playmates. When I was a kid I had 2 sets of play pals. When I wore the first set out I would round up the second group. True story.
 
zedhed said:
Agree with OWL. Its always been hard for me to find playmates. When I was a kid I had 2 sets of play pals. When I wore the first set out I would round up the second group. True story.
Click to expand...

You must of been like a fucking cyborg lol!

Shoulders and triceps today, heading to the gym in 2hrs to tear it up
 
Ok didn't get to the gym yesterday so I went on my off day today instead, here it is boys n girls. Again keeping rest to a max of 30 seconds. Less rest keeps everything nicely pumped up.

Sunday:

Shoulders: 9 Sets
• Dumbbell Presses: 3 Sets
1x12 50lb
1x10 55lb
1x8 45lb

• Hammer strength Presses: 3 Sets
1x??...to failure 25lb per side
1x??...to failure 25lb per side
1x??...to failure 25lb per side

• Front Barbell Presses: 3 Sets
1x10 135lb
1x8 135lb
1x 10 95lb

Triceps: 9 Sets

• Cable Pushdowns ("V" Bar): 3 Sets
1x12 110lb
1x10 135lb
1x10 135lb

• Close-Grip Bench Presses: 3 Sets
1x10 120lb
1x9 120lb
1x10 95lb
• Overhead Skull crushers: 3 Sets
1x8 50lb db
1x9 45lb db
1x8 45lb db
 
Nice workout bro. A question for you tho, now sure I know what a Front BBL press is. Could you explain plz?
Good luck man and Kill That Shit!
 
zedhed said:
Nice workout bro. A question for you tho, now sure I know what a Front BBL press is. Could you explain plz?
Good luck man and Kill That Shit!
Click to expand...

All it is Zed is, its the same as a seated overhead barbell press. Sorry for the confusion lol
 
Question: When should I start doing fasted fat burning in the morning?

The thing is, I lose fat quickly, and easily. Should I be bulking up till the last month, then lower calories but keep proteins high and lower carbs to 200g/day? I have pretty thin skin so it's not hard for me to get that grainy/veiny look. Any advice? I've never done contest conditioning before, I've read up on a few things but it's all so confusing.

Seems to be a lot of conflicting answers for best way to condition yourself, please chime in.
 
Id bulk now stero since you lost alot while sick. Bulk until mid way and reevaluate at that time. Do it clean and then cut hard bro. Just my. 02

Sent from my DROIDX using EliteFitness
 
obsessedwliftin said:
Looking good bro!!! It's coming back. Keep up the good work bro!!!
Click to expand...
Thanks OWL!
brittneyleigh79 said:
Keep up the strong numbers!!
Click to expand...
Thanks Britt!!



Alright here is yesterdays workout, today is hams and quads, I love leg day :evil: 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 WO bro, looks quite high volume to me :) you always go for high reps or is this for dropping BF%?
 
Colstreamer said:
Nice WO bro, looks quite high volume to me :) you always go for high reps or is this for dropping BF%?
Click to expand...

I'm switch back and forth between high and low reps every so often when I feel progress slowing. Before I ended up in the hospital I was doing low reps, thought I would change up the pace for a bit, just to give a shock to my body. It's going to go back into a mass mode when I start lifting heavy again here soon.
 
Oh ok, I see. I'm mixing them up at the moment too. Some things u just prefer high reps for though, pull ups for example, rather do lots at bodyweight than add weight and stay lie rep. :)
 
You looking way good in yout pics stero. What you are doing is working so just keep status quoe bro!
Keep Killin That Shit my good man.
 
sterolizer said:
Thanks OWL!
Thanks Britt!!



Alright here is yesterdays workout, today is hams and quads, I love leg day :evil: 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
Click to expand...
nice work here bro
 
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
 
Nice bro, looks like you killed it today :D


Nulli secundus - second to none
 
Lol! Ok then. You killed it yesterday!
Now get in there an tear it up!!!!! :)


Defeat is the stepping stone to victory.
 
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
 
sterolizer said:
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
Click to expand...
love back days :evil:
 
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