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DMK'S 2012 transformation contest log at "D's" kool peeps korner koffee house

Just watched your squat vid. Is that bar comfortable? It looks like its right at the base of your neck
 
Yeah it's real comfy I don't notice OT there the weight I mainly on my traps
 
dmk777 said:
Yeah it's real comfy I don't notice OT there the weight I mainly on my traps
Click to expand...

Good to hear! :)

I used to hunch my traps up to make a cushion for the bar. Zed showed me a different way which I found much more comfortable, I was having to use a foam pad on the bar before as it was uncomfortable. :)


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Defeat is the stepping stone to victory.
 
RADAR said:
I'm so sorry, I lost my younger brother about 4 months ago to cancer :(
Click to expand...

Thank you radar. I'm so sorry to hear that my friend it is an evil thing and I feel for anyone who has lost someone to this.
 
WORKOUT B. 23rd MARCH

After stalling the last few weeks on bench and ohp due to diet change both me and Zed decided it best to lower 20% on those 2 lifts and go for 5x7
Wu ...Jog on spot & stretch - leg press empty 20 reps ...

Squat w u 2x7 @30 k
5x5 @92.5kg 203lbs 3


OHP
3x5 empty bar WU.

52.5 115lbs 5x7

Rack pulls @110kgs 10x 242lbs
@130 5x 286lbs
@150kg x6 330lbs
http://www.youtube.com/watch?v=4gJnkNgt3mw


Sent from my iPhone

3x10 power shrugs 35kgs 203lbs

130kg 3x10 bb shrugs

3x8 Arnold press & 20kg

3x8 Ez bar curls @ 40kgs

3x8 preacher curls @ 12.5kgs

Then to failure with 7.5kgs


Overall today's session was a lot more rewarding that has been lately ;)
 
You seem to have added some exercises. Nice! And your rack pulls are lookin awesome. Your pulling more than my bodyweight there!

Nice going D Metal Killa!!!


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Defeat is the stepping stone to victory.
 
Colstreamer said:
You seem to have added some exercises. Nice! And your rack pulls are lookin awesome. Your pulling more than my bodyweight there!

Nice going D Metal Killa!!!


--------------------------------------------------------------------------

Defeat is the stepping stone to victory.
Click to expand...

Hey CS. Thank you buddy yeah did you see the vid ?
I added a few just to shape me up a bit lol ;)
 
I also just cycled 5 miles to the town and back feel spent now but dam was nice ;)
 
Last edited:
Still haven't had a chance to view it yet! Work has been mental recently and it doesn't look like its gonna let up anytime soon!
 
Still haven't had a chance to watch it! Work has been mental recently and doesn't look like its gonna let up anytime soon!
 
Why did that post twice???
 
Mate your guess is as good as mine my friend lol.
Ah don't worry I just wasn't sure if you had watched Or or not. ;)
 
Kinda spooky, check the time stamp. The posts are 20 mins apart....
 
Just checked your vid on YouTube D, 330lbs???!!? WOW!! That's 150kg girl!!! DAMN impressive! :evil:
 
Re: DMK'S 2012 transformation contest log

Colstreamer said:
Just checked your vid on YouTube D, 330lbs???!!? WOW!! That's 150kg girl!!! DAMN impressive! :evil:
Click to expand...

Whut? It was taking too long to load i suspect some one was bending a bar.......Yikes! And it's a girl :rose:
 
AM fasted cardio 40 mins heart rate 150-180
Then superset abs.

Then a bike ride just 40 mins light.
 
Re: DMK'S 2012 transformation contest log

Colstreamer said:
Bet you a bag of better protein bars she can!
Click to expand...

LMAO!!! I love egging my girl on ,its just makes her work harder, i wish she was my training partner, but! thats not to be.....we have a huge mud puddle to cross.
 
RADAR said:
LMAO!!! I love egging my girl on ,its just makes her work harder, i wish she was my training partner, but! thats not to be.....we have a huge mud puddle to cross.
Click to expand...

She's only 3-4 hours from me by train but we still can't make it happen!

PS I'm holdin you to that bet! Lol!
 
Hey Radar I think thats known constructive criticism lol works wonders my friend!!


Thanks I still have a little form to work on but all going well I think I could easily add a few lb on there!
 
Last edited:
WORKOUT A 26th MARCH De loaded ...


Squat 2x7 @35k

4x8 @ 55kg


B press 2x5 30k WU

Gone down to 67.5kg 4x7 + 6 reps

Seated lat raise row @72.5kg 5x7

1oo Hamstring curls.....off a bench with a weight between feet


Upright rows 47.5kg 104lbs wide narrow wide narrow 10 10 10 10 10 10
 
Chuck stake! If I'd known you were gonna deload I wouldn't've made that bet!

*Grumble, whine, moan, complain etc etc...*
 
Hahaha Cs I will be back to adding lbs ASAP don't you worry my friend!
 
Not sure if that counts..... :(
 
Wow what the hell happened to my log. Half my post have gone?
 
There back now yeah the last two pages went then came back , strange !!
 
Spooky....


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Defeat is the stepping stone to victory.
 
Re: DMK'S 2012 transformation contest log

Hey luv how you doin?
 
Re: DMK'S 2012 transformation contest log

dmk777 said:
Hey Rach where you been huni?

Thank you chic;)
Click to expand...
I'm well, life has got crazy there for a bit but calming down now.. Still doing the 5x5..numbers are coming up..
my size is coming up too.. but a bit worried that there's too much fat, but will maybe continue on for a few more weeks, then start a bit of a cut?? Not too sure.

How are you going? Your numbers are impressive and diet is looking great, I can imagine you'd be hot yourself... no wonder you're getting more shifts!!:biggrin:
 
Re: DMK'S 2012 transformation contest log

but a bit worried that there's too much fat

Yea, Brittany's still alive. I wake up at night in cold sweats with nightmares about too much fat. I think it is just what us ladies do.


Rebecca D
 
Re: DMK'S 2012 transformation contest log

NOOOOOOOOOOOOOOOOO!!!! It gives me cold sweats thinking I have been used with reference to Brittany..
NOOOOOOOOOOOOOOOOO!!!

Ha ha ha..
 
zedhed said:
Hey luv how you doin?
Click to expand...

Hey Chief, great to see you 😃,
Yeah I think I'm doing pretty well, aside from the de load which I understand was needed my body was tired I'm happy with everything. I feel I'm cutting up nicely and at the right time. Abs are making a show too still need work but seeing some def there too.
 
RachelM said:
I'm well, life has got crazy there for a bit but calming down now.. Still doing the 5x5..numbers are coming up..
my size is coming up too.. but a bit worried that there's too much fat, but will maybe continue on for a few more weeks, then start a bit of a cut?? Not too sure.

How are you going? Your numbers are impressive and diet is looking great, I can imagine you'd be hot yourself... no wonder you're getting more shifts!!:biggrin:
Click to expand...

Hey chic😄 nice to see you back, yeah that's one the things I noticed bout 5x5 but the fan part is cutting it all down and finding all the lovely mass under lol. You could slightly adjust your cals see if that makes a difference until you find a common ground. How long you been at 5x5 now chic?,

Thanks huni for the kind words im so happy with my squat reaching over 200lb. But I had goals for bench and ohp which are going to have to wait. I'm 2.5lbs away from bench goal but had to de load. My body is tired due to cal intake with the cut and I'm flagging. But I am cutting up nicely and I'm happy with that.

Great to see you bk huni!
 
RachelM said:
NOOOOOOOOOOOOOOOOO!!!! It gives me cold sweats thinking I have been used with reference to Brittany..
NOOOOOOOOOOOOOOOOO!!!

Ha ha ha..
Click to expand...

Hahahaha we are only human it's or worse nightmare ha
 
dmk777 said:
Hahahaha we are only human it's or worse nightmare ha
Click to expand...

In my worst nightmare I'm 9 years old and I have a late video rental to return....
 
Today was cardio day it's 23• so made the most of it started with a killa ab session then took my bike on an 18mile ride. Feeling awesome😃
 
dmk777 said:
Today was cardio day it's 23• so made the most of it started with a killa ab session then took my bike on an 18mile ride. Feeling awesome😃
Click to expand...

Is it?!?! It's only up to 18 down here :(
 
dmk777 said:
😱haha cS your crazy !!
Click to expand...

Metropolitan police were today making enquiries into the apparent murder of whole shit ton of iron in the W8 kensington area of west London......
 
Re: DMK'S 2012 transformation contest log

How the hell do you murder iron?
Im lost here bro...
 
Re: DMK'S 2012 transformation contest log

dmk777 said:
Hey Chief, great to see you 😃,
Yeah I think I'm doing pretty well, aside from the de load which I understand was needed my body was tired I'm happy with everything. I feel I'm cutting up nicely and at the right time. Abs are making a show too still need work but seeing some def there too.
Click to expand...

Ok sound good. I think I have my days back to normal now so I should be in here daily keepin up on you boobsy.
Glad that your cutting nicely and even seeing abs. Good sign sista!
Later babe.:evil:
 
Colstreamer said:
Metropolitan police were today making enquiries into the apparent murder of whole shit ton of iron in the W8 kensington area of west London......
Click to expand...

Haha and where were you at the time of this incident? Lmfao
 
zedhed said:
Ok sound good. I think I have my days back to normal now so I should be in here daily keepin up on you boobsy.
Glad that your cutting nicely and even seeing abs. Good sign sista!
Later babe.:evil:
Click to expand...

Well that is super news because I've missed you chief!!

Later!!!
 
zedhed said:
How the hell do you murder iron?
Im lost here bro...
Click to expand...

You get in the gym and kill it! ;)


Yesterday D said it was good to see me back in the gym murdering it..... Or something like that...


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Defeat is the stepping stone to victory.
 
dmk777 said:
Haha and where were you at the time of this incident? Lmfao
Click to expand...

It weren't me I never done it no one saw nuthin!


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Defeat is the stepping stone to victory.
 
Re: DMK'S 2012 transformation contest log

Hope everything is going well & you're killin it over here my friend!
 
Hey huni thanks for stopping by , yeah all good thanks had a de load this week think my body needed it I've put it through hell.
Hope your well !!
 
Re: DMK'S 2012 transformation contest log

Whats up D looking good as always! Gotta love those long bike rides nice way to clear the head. Keep killing it sista!
 
Hey thank you fella's , yeah I love nothing better than jumping on my bike nd just going and going till I can't go no more lol, don't need no partner just an iPod lol 😃,
 
Hey Johny so good to see you back buddy. We've all missed you 😄
 
WORKOUT B. 28th


Wu ...Jog on spot & stretch - leg press empty 20 reps ...

Squat w u 2x7 @30
4x8 @ 55kg 121lbs continuous no pause at top


OHP
3x5 empty bar WU.

5x7 @55kgs 121lbd

Rack pulls @110kgs 10x 242lbs
@130 5x 286lbs
@150kg x6 330lbs


3x10 power shrugs 35kgs 77lbs

286lbs 130kg 3x10 bb shrugs

Up rows 176lb 80kg 3x7 wide 3x7 narrow

Sorry it's rushed guys busy day then college ;(
 
Nicely done on the rack pulls D! I think this means I won the bet with RADAR! :) 😃


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Defeat is the stepping stone to victory.
 
Re: DMK'S 2012 transformation contest log

Intense workout. Maybe you should market yourself as P90DMK.

RD
 
Thank you you tremendous lot. Your all my inspiration.

Rd yeah I like that lol you may be on to Sumin there chic 😃
 
Re: DMK'S 2012 transformation contest log

Donna...awesome progress! You are always an inspiration!! :)
 
Re: DMK'S 2012 transformation contest log

dmk777 said:
WORKOUT B. 28th


Wu ...Jog on spot & stretch - leg press empty 20 reps ...

Squat w u 2x7 @30
4x8 @ 55kg 121lbs continuous no pause at top
Now thats the right way to do squats boobsy. How you like doin em like that?


OHP
3x5 empty bar WU.

5x7 @55kgs 121lbd Dam dam nice here suga!

Rack pulls @110kgs 10x 242lbs
@130 5x 286lbs
@150kg x6 330lbs
Just remember to keep your back nice and flat. Oh and nipple shakers for you boobsy!:evil:
:lil k::lil k::lil k::lil k::lil k:

3x10 power shrugs 35kgs 77lbs

286lbs 130kg 3x10 bb shrugs Way dam nice here too, love this stuff!

Up rows 176lb 80kg 3x7 wide 3x7 narrow Outstanding !

Sorry it's rushed guys busy day then college ;(
Click to expand...

Another gr8 workout boobsy. You really killin that shit big time huni.
 
Thank you guys n girls I really appreciate your kind words you guys keep me going 👍😄💪
 
Thank you chief I know I've done the job well when you say well done 😉,
Yeah I loved them squats they were as you said harder but I loved them thanks,
Also rack pulls I done that what you said push my front out deep breath prior and it felt perfect I was guna grab a video but some guys were there so didn't dare lol.
I really had a pump today from ohp my forearms after rack pulls were solid.
I will get you that bench vid fri chief
 
Re: DMK'S 2012 transformation contest log

Wow I just noticed the change in routine, why the deload???
I'm falling behind the times. How long till the 90 days is up?

I've been going now on the 5x5 for 10 weeks, I started off from pretty much nothing on squats to get form right, I'm now 45kg but on Wed form started to get a bit scappy, so will maintain till it feels right...
I haven't been keeping an eye on calories, just been eating heaps, which is probably the problem..so I'm going to start logging everything so I know whats going on.

Can't wait to see the next vid...
 
Re: DMK'S 2012 transformation contest log

RachelM said:
Wow I just noticed the change in routine, why the deload???
I'm falling behind the times. How long till the 90 days is up?

I've been going now on the 5x5 for 10 weeks, I started off from pretty much nothing on squats to get form right, I'm now 45kg but on Wed form started to get a bit scappy, so will maintain till it feels right...
I haven't been keeping an eye on calories, just been eating heaps, which is probably the problem..so I'm going to start logging everything so I know whats going on.

Can't wait to see the next vid...
Click to expand...

SWEET!!!!!
Looking really good Ray baby! Keep going on your 5x5 and enjoy!:evil::qt:
 
RachelM said:
Wow I just noticed the change in routine, why the deload???
I'm falling behind the times. How long till the 90 days is up?

I've been going now on the 5x5 for 10 weeks, I started off from pretty much nothing on squats to get form right, I'm now 45kg but on Wed form started to get a bit scappy, so will maintain till it feels right...
I haven't been keeping an eye on calories, just been eating heaps, which is probably the problem..so I'm going to start logging everything so I know whats going on.

Can't wait to see the next vid...
Click to expand...

Hi Rach. Yeah de load started last wk after I've had a couple bad wks stalling we kinda expected it with the calorie sacrifice I took to cut some bf, there are 5 weeks left now til end and do far I'm happy with how it's going.

I think the best thing you can do is defo keep an eye on what your consuming so if you find you gaining a little fat you can adjust to drop a few cals. But don't let the fat throw you because I was like 16% bf and now I'm shredding that to find quality slabs of muscle. I think your doing an awesome job chic thank you for stopping by to let me know your well ;)
 
Jen10 said:
Hows the deload feeling?

Sent from my SAMSUNG-SGH-I777 using EliteFitness
Click to expand...

Hey Jen !! Yeah all has been well during the de load but instead on mon in starting a whole new routine which is especially built for breaking through barriers it's 6 wks and after reading up on it I think it's going to be just what I need after 21 wks of 5x5. Thanks for stopping by Jen I'm going to hop over onto ladies forum soon for a look at your work it's always an inspiration to me ;)
 
dmk777 said:
Hey Jen !! Yeah all has been well during the de load but instead on mon in starting a whole new routine which is especially built for breaking through barriers it's 6 wks and after reading up on it I think it's going to be just what I need after 21 wks of 5x5. Thanks for stopping by Jen I'm going to hop over onto ladies forum soon for a look at your work it's always an inspiration to me ;)
Click to expand...

Oh awesome! Can't wait to see your new routine! Bust through those barriers like a beast!! Lol

Sent from my SAMSUNG-SGH-I777 using EliteFitness
 
Thank you huni you know me I sure as hell will give it my best shot.
 
Fri today I done a test session of my new work out ...
Shoulders - Dumb presses 12kgs 10x10

Arnold press 20kgs 2x8

5mins DC Stretches

Triceps - close grip bench and 30kg 10x10
overhead rope extensions. 23.75kg 2x8

5 mins DC stretches
CARDIO x4 2mins stead 1 fast= 12 all together

All went well going to adjust the weights a little for next time as the isolation exercises could of been heavier.
Zed I hope you don't mind but I swapped skull crushers with close grip bench as I remember the crushers kill my tendonitus
 
What're DC stretches D?

👽👊💪👲👃


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Defeat is the stepping stone to victory.
 
Re: DMK'S 2012 transformation contest log

Thats fine suga, you know your bod better then anybody.....(but I would sure like to) so you do what works for you. Just try to keep it as close as you can.
 
Colstreamer said:
What're DC stretches D?

👽👊💪👲👃


--------------------------------------------------------------------------

Defeat is the stepping stone to victory.
Click to expand...

Hey Cs. It's hard to explain I just googled them as I had never heard of them either.
 
Kk I got ya Zed, lol you keep making blush ☺ haha,
Yeah I find that works easier. I thought today I would try this for size as my legs are feeling really spent ATM so will be a good rest over weekend,
 
30 sporadic cardio session followed by superset abs high reps.
Then superset traps ...
 
Re: DMK'S 2012 transformation contest log

^^^Nice boobsy!^^^
 
Day one of my new programme ...
Mon chest n bi's…

Mon chest n bi's
CARDIO

Chest - 15 degree incline bench ( very slight incline, like maybe just put a 25lb weight under one end of the bench) 10x10 @35kg

then the isolation would be decline flyes .
2x8@ 17.5kg

Biceps - curls EZ bar 10x10@ 25kg

Isolation would be preacher machine2x8@21kg

row 2mins steady 1 fast/hard repeat x4

All in all today went well I really enjoyed the session awesome pump too :)
 
Re: DMK'S 2012 transformation contest log

dmk777 said:
Day one of my new programme ...
Mon chest n bi's…

Mon chest n bi's
CARDIO

Chest - 15 degree incline bench ( very slight incline, like maybe just put a 25lb weight under one end of the bench) 10x10 @35kg Purrrfect!

then the isolation would be decline flyes .
2x8@ 17.5kg yep.

Biceps - curls EZ bar 10x10@ 25kg good here too.

Isolation would be preacher machine2x8@21kg yep

row 2mins steady 1 fast/hard repeat x4 dam that should have been gruling.

All in all today went well I really enjoyed the session awesome pump too :)
Click to expand...
Yeah I guess some pump on that LOL.:evil:
Nice job boobsy!
 
D, consistently killin shit! :evil:
👿🔫👸👀

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Defeat is the stepping stone to victory.
 
Re: DMK'S 2012 transformation contest log

Ahhh Thank you I totally love you guys........you make me feel like i have super powers lol.............
 
Re: DMK'S 2012 transformation contest log

Hey peeps.......Just letting you know I have to exams coming up for college so have to put a lot of prep in between work and training , I will still be giving training and diet 100%, Hopefully Mon coming I will be starting the Pulumbo diet and along with my new programme they should work well together,
I hope you all are well and are still killing it big time, I will try post up as much as possible.............Donna
 
Re: DMK'S 2012 transformation contest log

Boobsy you just be the same killa at school as you are in the gym and your golden.
Good luck suga!
 
zedhed said:
Boobsy you just be the same killa at school as you are in the gym and your golden.
Good luck suga!
Click to expand...

+1


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