bader85's 2012 Contest Transformation Log

[bader85]

Doing all right I suppose Zed.

Life has been busy. But I'm hitting the gym tonight.

My sides from cycle are nearly nonexistent now. Just a little bit of trouble sleeping from time to time but I take a power nap whenever I can.

Abs aren't showing yet.. But I got a feeling they are real close.

Think I'm going to take a quick nap before hitting them gym.

 

[bader85]

Workout 3/29/12
Back

WU elliptical 5 min

DB Pullovers:
45 x 12
60 x 12
85 x 7 fail

Close Grip Cable Seated Rows:
110 x 12
150 x 12
210 x 9 PR I think drop
170 x 10 drop
140 x 10

Wow.. felt that one a lot, my next two exercises were crap, hah.

Wide Grip Cable Pulldowns:
100 x 12
130 x 10 drop
90 x 10

Hammer Strength Low Rows UH grip:
30 each arm x 12
40 x 12
50 x 10
60 x 8 (did each arm seperately on this)

pullups assisted weight #140
2 sets of 10

Spinning class 1 hr. Hmmm.

Well.. My pulldown strength has gone down.. I was close to 200 at start of the comp.. This bugs me for some reason.. I can't do a pullup to save my life. At one point when I was weighing 215ish I could do 4-5 full pullups without assistance. I weigh 240 now so I know I can't do that the same, but I figure I wouldn't need so much assisted weight to actually get me up. I probably need to do it more consistently, same with dips.

 

[Colstreamer]

Well.. My pulldown strength has gone down.. I was close to 200 at start of the comp.. This bugs me for some reason.. I can't do a pullup to save my life. At one point when I was weighing 215ish I could do 4-5 full pullups without assistance. I weigh 240 now so I know I can't do that the same, but I figure I wouldn't need so much assisted weight to actually get me up. I probably need to do it more consistently, same with dips.

Bro top tip for pull ups. Do negatives. Just get yourself up there with a step or something and hold on for dear life, you'll slowly start to come down, just keep holding on till you're at the bottom then try pulling yourself up, you won't go more than an inch or so. Do 4-5 sets of about 3 of them before you blast yourself with cable rows, pull downs and such, vary your grip too.

Just wondering, is there any reason you do cable rows instead of barbell rows? I don't use cables myself I much prefer a BBL and the assisted pull ups thing seems to make it worse for my actual pull ups.


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Defeat is the stepping stone to victory.

 

[obsessedwliftin]

Glad to see you killing it Bader!

 

[zedhed]

Hey bro I fully agree wiith our bro CS. A lot of time the assisted machines actually retard your progress so I always advise to stay away from them. Go with the negs and fight like every inch of the way down. You will be surprized at how fast that will get you to doing a full pull up or dip.
Good luck bro and keep killindatshit!

 

[bader85]

Good idea.. I don't even like doing those kind of pullups.. I don't know why I do them.. I'll do those negs next time and see how it goes. I didn't have enough time to do rack pulls so I'll mix em in one of my other workouts.

CS. I usually try and do BB, but my gym kind of sucks.. they only have ONE squat rack, and one area for any kind of deadlift/bb row and there's usually dudes already there when I get there unless I go middle of the day, and with my work schedule that's been hard lately.

Good ideas fellas, thanks!

 

[dmk777]

Hey Bader. Great job in here. Sorry to hear you've lost a little strength in your pull downs. Hope you get it back soon. I've lost some strength since cal deficiency but slowly working at it now , have a great weekend !

 

[bader85]

Workout 3/30/12
Shoulders traps

Elliptical 5 mins wu

50 lateral raises @ 12.5lbs no stop good pump and burn

Db shoulder presses:
40 x 12
50 x 10
50 x 10
35 x 12
35 x 12

55 was rough.

Wide grip bb upright row:
65 x 12
95 x 12
115 x 10
85 x 10
85 x 10

Reverse db flies on incline bench
15 x 12
20 x 12
25 x 12
25 x 10

 

[zedhed]

Workout 3/30/12
Shoulders traps

Elliptical 5 mins wu

50 lateral raises @ 12.5lbs no stop good pump and burn

Db shoulder presses:
40 x 12
50 x 10
50 x 10
35 x 12
35 x 12

55 was rough.

Wide grip bb upright row: How you like what these do for you bro?
65 x 12
95 x 12
115 x 10
85 x 10
85 x 10

Reverse db flies on incline bench
15 x 12
20 x 12
25 x 12
25 x 10

Not bad bader. Not bad by any stretch.

 

[Colstreamer]

Yo B where you at bruv?
Everything ok?