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

dmk777

dmk777

Queen of EF :)
Stats...
Age 31
Sex female
Hight 5"4
Weight 70k/155lbs

Hey welcome to my contest log!
My goals for the next 12 weeks are to bulk cut, I've been bulking now for 18 month so this is all new to me.
Anyway during the last 15 weeks I've been running the SL 5x5 programme with incredible results, a well know saying to achieve the best results you have to feed the programme which i was doing eating near 3000 calories ,now due to the cutting these calories have been cut to maintenance +200 my diet cleaned right up and i also deloaded my weights that achieved up to the 12th week by 20% with the intention to again add 5lb to every lift after achieving all 5 sets on the programme only this time with less calories behind me So to make up for that I'm going to run 5mg Dbol daily 125mg test E a week then anavar weeks 8-12 50mg , I have also added cardio 4x per week and also direct ab work daily .
I will post up some before pics this evening. My current bf% is 16.9..

Best regards

Donna
 
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Re: DMK'S 2012 transformation contest log

There she is whats happenin D? Looks good sista! don't forget the spoon, oh and a ladle will work too lol

Good luck and thanks for all your support!
JR

PS can't wait to see what Zed thinks about all the new logs in this section!:)
 
Hey Buddy!! Thank you, yeah lol ladle at the ready just deciding what to wear lmao ,
Yeah Zeds guna love this we will make his road to recovery a good one!
 
dmk777 said:
Hey Buddy!! Thank you, yeah lol ladle at the ready just deciding what to wear lmao ,
Yeah Zeds guna love this we will make his road to recovery a good one!
Click to expand...

I'm gutted, the Daily Mail fashion magazine threw away a giant spoon just last week! If I'd known I'd've nicked it!! Lol!

Good luck Donna mate. :D
 
Thanks peeps!!
And lmao Colestreamer you always make me : ) lol
 
Here are some pics. ( sorry Zed no bikini) lol I will save that for the after pics it will be a bit warmer then haha!
 
Re: DMK'S 2012 transformation contest log

Good for you suga. Really glad that your gonna do this.
You will love it and you will do well!
Gr8 that you put your log in here too as this is my section!!!
Best regards sista and be deadly tuff like I know you will!
 
Hey Donna, I think my spoon's bigger than yours! Lol!
 
Re: DMK'S 2012 transformation contest log

dmk777 said:
Stats...
Age 31
Sex female
Hight 5"4
Weight 70k/155lbs

Hey welcome to my contest log!
My goals for the next 12 weeks are to bulk cut, I've been bulking now for 18 month so this is all new to me.
Anyway during the last 15 weeks I've been running the SL 5x5 programme with incredible results, a well know saying to achieve the best results you have to feed the programme which i was doing eating near 3000 calories ,now due to the cutting these calories have been cut to maintenance +200 my diet cleaned right up and i also deloaded my weights that achieved up to the 12th week by 20% with the intention to again add 5lb to every lift after achieving all 5 sets on the programme only this time with less calories behind me So to make up for that I'm going to run 5mg Dbol daily 125mg test E a week then anavar weeks 8-12 50mg , I have also added cardio 4x per week and also direct ab work daily .
I will post up some before pics this evening. My current bf% is 16.9..

Best regards

Donna
Click to expand...
have you ran var at that dose before? I was under the impression woman typically run var at 10mg/ed for longer periods of time 12+ weeks? I'm def interested because I'm training my girl now and plan on throwing her on some var, when she is ready of course....thanks and good luck!!
 
Thank you all for the kind words!
I will log from this afternoons lifts onwards. I feel this is going to push me as I know everyone else in here is aiming for something like myself it's extra encouragement!
 
gymjunkie09 said:
have you ran var at that dose before? I was under the impression woman typically run var at 10mg/ed for longer periods of time 12+ weeks? I'm def interested because I'm training my girl now and plan on throwing her on some var, when she is ready of course....thanks and good luck!!
Click to expand...

Hi Gj, I never ran var alone at this dose the dose you mentioned is about right from other ladies I've spoke to, It does really depend on goals too as I'm very tolerable with most Aas I can kinda manipulate the boundaries , Also good luck with your girl you should get her to put a log up on the ladies bb section were all keen to share personal experiences and knowledge as well as have some good laughs over there!
Best of luck to you gj I've been reading up on your log since I started 5x5 its been really helpful.
 
WED 1st FEB...
WORKOUT B.

Jog on spot & stretch -

Squat w u 2x7 @30 k
5x5 @70kg 154lbs


OHP
3x5 empty bar WU
5x5@55kg 121lbs

DL
2x5 w u @ 55kg

1x5@ 90kg 187lbs

Direct ab 3x10 cross arm crunches.
 
Re: DMK'S 2012 transformation contest log

Cool D you're sticking to the 5x5 I think I missed that somewhere! I have been debating on stepping up to the Intermediate but the 3 times a week squats take a tole on my knees. I think I am just going to run a split. I am interested in the results you get from this on a cut.
 
Thank you mr Rockit!! Yeah I wasn't sure at fist how it work with a cut but a front some research and with the help of Zed and AAP we've managed to workout the best way to do this cardio and diet wise, I'm very intrigued on how well this will work too. Guess there's only one way to find out ! , I know what you mean the demands on your body in 5x5 is bad 3x3 would be a lot more demanding.
 
Re: DMK'S 2012 transformation contest log

Hey suga just keep in mind that last time was pretty exciting with the results that you got. This time is gonna be even better!
Doing good on your wieghts too suga!
 
Yeah you right as usual bro! I still can't get over the gains I got in size and strength ... : )
 
Re: DMK'S 2012 transformation contest log

dmk777 said:
Here's my days food diary.. Breakdown
Click to expand...



Damn I need to be plat to view that....
 
Re: DMK'S 2012 transformation contest log

Let me work on this for all you all. Will get back to you in here.
 
Looking good D. I have to agree w gj on the var dose but you know your body best. I really wish you well with this girl. Kick some ass!

Sent from my DROIDX using EliteFitness
 
Thanks Johny, I'm going to run this by Needto and Zed make sure it's g2g.
 
Hey peeps! Done my cardio today 40 min at 130 bpm so don't burn muscle , However I'm waiting for some advice on another way not sure if this is the best way,
Also 3 x 10 hanging knee tucks!!

Hope your all having a good day : )
 
My day is going very well so far thanks! I've had my breakfast and morning snacks and I'm off to kill that punchbag (because it called me a fat git the other day!) in half an hour, then I gotta beast Kev through more cardio!

All good stuff! :D
 
dmk777 said:
Hey peeps! Done my cardio today 40 min at 130 bpm so don't burn muscle , However I'm waiting for some advice on another way not sure if this is the best way,
Also 3 x 10 hanging knee tucks!!

Hope your all having a good day : )
Click to expand...

Who's suggested another way?
AAP gave me a tidy li'l routine for cardio. Intense as fcuk, you've seen my vids, hr gets up to 180 bpm!!!!
 
Hey Cs, thats good stuff buddy you got KTs lol,
Yeah funny enough it was AAP who suggested the 15 fast cardio after workout like you do busting a bag or something similar. Now I'm wondering if that three times per wk is enough compared to 4 x 40 mins 130bpm.
 
dmk777 said:
Hey Cs, thats good stuff buddy you got KTs lol,
Yeah funny enough it was AAP who suggested the 15 fast cardio after workout like you do busting a bag or something similar. Now I'm wondering if that three times per wk is enough compared to 4 x 40 mins 130bpm.
Click to expand...

It'll do it sis, the harder you go the more energy you use up so you could run a mile in 6 mins and you'd use pretty much the same energy as if you were to jog a mile in 10 mins. so 40 mins @ 130 bpm could be equal to or less than 15 mins @ 180 bpm
 
You know it makes Sense when you look at it like that , but I'm just worried bout burning muscle as well as fat..that would be a nightmare haha.
 
Hey Buddy!! Your morning been my afternoon lol!! Yeah I'm good today thank you.... Just my usual happy self!! Haha,
Hope your well : )
 
dmk777 said:
You know it makes Sense when you look at it like that , but I'm just worried bout burning muscle as well as fat..that would be a nightmare haha.
Click to expand...

"Too much cardio burns muscle? Really? A properly fueled and rested muscle will be broken down by the body at what point? Is it after 20 minutes? After 23.7 minutes. 34 minutes, but only on Thursdays?" - quote from AAP.
I think the theory that cardio burns muscle comes from looking at long distance runners who are skinny as **** because they run for ages and eat less protein cos they're not trying to get huge. They also train their muscles differently, slow twitch muscle is what they mainly use which as I understand it, develops by becoming more efficient whereas fast twitch develops by growing more and bigger fibres. Most kickers develop massive thighs not from lifting but from kicking lots, very fast and hard. Obviously they'd be bigger if they lifted weights regularly.....
 
Yeah lol we kinda do , but it sucks as when we're ready for sleep the forum is bumping lol then during the day it's lonely haha me and Cs keep it going haha,

Yeah I remember that from his log it's Really interesting bro thank u !!
 
Re: DMK'S 2012 transformation contest log

Colstreamer said:
"Too much cardio burns muscle? Really? A properly fueled and rested muscle will be broken down by the body at what point? Is it after 20 minutes? After 23.7 minutes. 34 minutes, but only on Thursdays?" - quote from AAP.
I think the theory that cardio burns muscle comes from looking at long distance runners who are skinny as **** because they run for ages and eat less protein cos they're not trying to get huge. They also train their muscles differently, slow twitch muscle is what they mainly use which as I understand it, develops by becoming more efficient whereas fast twitch develops by growing more and bigger fibres. Most kickers develop massive thighs not from lifting but from kicking lots, very fast and hard. Obviously they'd be bigger if they lifted weights regularly.....
Click to expand...

Outstanding post CS. Gr8 info for all of us!
 
And yet I see Radar online posting when I'm on my way to work at 0600... Of course that could just be 2200 for him....
 
Colstreamer said:
And yet I see Radar online posting when I'm on my way to work at 0600... Of course that could just be 2200 for him....
Click to expand...

God your right bro I often wondered if radar was up early now I know why!!
 
Re: DMK'S 2012 transformation contest log

OK peeps, Nate is gonna make you all temp plats so that you can view the snapshots that you all put up. You all need to thank him plz.
 
zedhed said:
OK peeps, Nate is gonna make you all temp plats so that you can view the snapshots that you all put up. You all need to thank him plz.
Click to expand...

That's great news Zed, I pm'd Nate to say thanks! What a kind gesture.
 
FRI 3rd FEB.. 3 days in and feeling good!! Loving everyone's positive thinking on here does wonders for the mind!!
WORKOUT A

Squat 2x7 @35k. 77lbs

5x5 70kg 154lbs

B press 2x5 30k 72lbs WU
5x5 67.5k 149lbs



Seated lat raise. 5x5 70kg 154lbs 35kg each side pulled both at same time..

Direct ab session p90x

Wu 3x10 hammer curls 8kg 17lbs wu
Gironda curl 5x5 30kg 66lbs.....


Hope you all have a fantastic weekend : )
 
Looking good D killin that shit!!!

I had such a crappy WO today, font know what was wrong just wasn't feeling it...

Have a good weekend, I'm working this weekend :(
 
You having a shit day Cs ? , hope your feeling better soon,
Sorry your working too that sucks lol
 
My day as a whole has been ok, just the workout, dunno what was wrong .. I just wasn't feeling it.

Work on weekends ain't so bad, lol! It's all extra money! Just means I won't be sparring on Sunday morning.

:)
 
That's the spirit think of the money ! I like it!! Well hope it's not too tough of a weekend bro!
 
Re: DMK'S 2012 transformation contest log

Colstreamer said:
"Too much cardio burns muscle? Really? A properly fueled and rested muscle will be broken down by the body at what point? Is it after 20 minutes? After 23.7 minutes. 34 minutes, but only on Thursdays?" - quote from AAP.
I think the theory that cardio burns muscle comes from looking at long distance runners who are skinny as **** because they run for ages and eat less protein cos they're not trying to get huge. They also train their muscles differently, slow twitch muscle is what they mainly use which as I understand it, develops by becoming more efficient whereas fast twitch develops by growing more and bigger fibres. Most kickers develop massive thighs not from lifting but from kicking lots, very fast and hard. Obviously they'd be bigger if they lifted weights regularly.....
Click to expand...


^^^I totally agree with this.

P.S. Great job Donna!! Behind ya all the way!
 
Gotcha! Chic thank you!
Yeah it's often something that I hear but never actually put much thought to it, now after reading that it makes sense.
Thanks for stopping by Cg : )
 
Re: DMK'S 2012 transformation contest log

dmk777 said:
FRI 3rd FEB.. 3 days in and feeling good!! Loving everyone's positive thinking on here does wonders for the mind!!
WORKOUT A

Squat 2x7 @35k. 77lbs

5x5 70kg 154lbs

B press 2x5 30k 72lbs WU
5x5 67.5k 149lbs

Dam nice numbers on those 2 sugazombie!



Seated lat raise. 5x5 70kg 154lbs 35kg each side pulled both at same time..
Thats the way I would like to have you do it, both sides together. GOOD!!

Direct ab session p90x

Wu 3x10 hammer curls 8kg 17lbs wu
Gironda curl 5x5 30kg 66lbs.....How did this feel for you?


Hope you all have a fantastic weekend : )
Click to expand...

Nice workout suga!:evil:
 
Thank you Zed! Im going to work on the Gironda curl though....
 
dmk777 said:
Thank you Zed! Im going to work on the Gironda curl though....
Click to expand...

Even though I didn't do the G curl right it still pumped up my bi's so I didn't completely waste my time lol....
 
Re: DMK'S 2012 transformation contest log

Try some drag curls for those arms,you lookin good suga!
 
I think that's what Zed got me doing is them Gironda drag curls lads? , 1st attemp didn't go to well but guna work at form!! Thanks guys!!
 
Re: DMK'S 2012 transformation contest log

I'm going to have to go google a g curl! :)
 
Cardio today running 40 mins mod pace burned 450 cals.
Here today's cal breakdown
 
Re: DMK'S 2012 transformation contest log

Yup its Drag Cutls/Gironda Drag Curls.
 
It certainly done the guy on the vid good! Lmao he's arms we're amazing like the size of my leg haha!
Hope you master the form better than me CG lol im working on it!!
 
Let's show these men how we do it Donna!! Look forward to your log like always!!

Brittneyleigh

Sent from my ADR6400L using EliteFitness
 
Thanks you muscles!!! Lol. Yeah let's do this haha it's all exciting.
I spoke to Tia y2day she's trying to up load her pics too so I think that's 4 ladies so far !!
 
How's it going D? Weekends are so boring at work I'm popping down to the gym on my break. Lol! :D
 
Good for you buddy! , I've had a quiet one so far. My girl is at the match so just chilling ATM. Going to walk the dog soon. You had any snow ? It has been the last two days here.
 
dmk777 said:
Good for you buddy! , I've had a quiet one so far. My girl is at the match so just chilling ATM. Going to walk the dog soon. You had any snow ? It has been the last two days here.
Click to expand...

Yeah I woke up to a big white blanket this morning. It started last night as I was leaving work. Lol, I gotta go grit the bloody goods yard before I leave today! Who's playing today? I'm assuming Newcastle? I only watch Arsenal games, we beat Blackburn 7-1 yesterday!!!!! Get in!! :D
 
johnnyrockit8665 said:
LOL

Looking good D! I wish we had some snow its been a real dry winter here in Calif. It kinda seems like it is spring already...
Click to expand...

Aww no snow? My heart bleeds for ya! You can swap with me if you want! Lool!
 
Lol Radar... You will wish you never asked!! Haha,
Thanks guys means a lot that your checking in on me ,
Yeah I love the snow I could walk for hours with my dog in it he loves it too...
Yeah Newcastle v villa we win 2-1.
I'm not a big fan but my girl is she has season ticket. She used to coach for Sunderland women and she plays for royal mail lol...
 
Ok so it's quite clear that the Dbol has kicked in lol I've spent the last three days feeling Realy ratty and irritable so I took it to the gym on what's supposed to be a rest day... I'm glad I did coz I had to prise myself away in the end and I feel awesome now ,I done some killa cardio followed by a torturing ab session my abs were actually screaming to jump out haha. Felt the best pumps I have in ages and best of all I burned off my home made spaghetti Bolognese so win win I'd say...
Hope you all had a fab weekend : )
 
Last edited:
Re: DMK'S 2012 transformation contest log

dmk777 said:
Ok so it's quite clear that the Dbol has kicked in lol I've spent the last three days feeling Realy ratty and irritable so I took it to the gym on what's supposed to be a rest day... I'm glad I did coz I had to prise myself away in the end and I feel awesome now ,I done some killa cardio followed by a torturing ab session my abs were actually screaming to jump out haha. Felt the best pumps I have in ages and best of all I burned off my home made spaghetti Bolognese so win win I'd say...
Hope you all had a fab weekend : )
Click to expand...

I felt great on dbol lol
 
Yeah it's a first for me Dbol and so far so good ...
 
Donna, did you see that government warning? Anyone travelling in icy conditions should take a shovel ,blankets or sleeping bag,extra clothing including a scarf hat and gloves. 24 hour supply of food and drink de - icer , rock salt torch spare batteries. Safety triangle tow rope , petrol can 1st aid kit - jump leads . . .

I looked a right numpty on the bus this morning !!!
 
I only do 5mg a day... It took two weeks til I noticed it then it hit me like a ton of bricks all at once... Which brand do you use?
 
That's a decent brand too , I used to use that now euro generics there great too.
 
Thought you were Geordie lol just you said nowt haha , I'm from Durham up near Newcastle
 
I can't get that no more up here , the injectable I get are aburaihan there good too,
Yeah that where I used to work then moved to Sunderland. I might of worked with him before ha small world. I worked a few doors round Newcastle.
 
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