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

WORKOUT B. 6th FEB

Jog on spot & stretch -

Squat w u 2x7 @30 k
5x5 @75.kg 165lbs


OHP
3x5 empty bar WU
[email protected]. 126lbs

DL. 6x3 + 1 rep was supposed to get 10x3 but my grip gave way at that point @110kg 242lbs

Direct ab 3x10 cross arm crunches.

Note for Zed.. I'm going to post you a link to my DL vid... Also these big Russian guys were doing Dls so I got them to check my form they said it was spot on , I will still post though coz I'd still like you to check...thanks buddy.

Today I feel amazing like can take on the world hope it lasts lol...
 
D I'd go with Zed's assessment of your technique, I've trained with plenty of eastern Europeans, they seem to have weird technique, like lifting their heels off the floor when they squat down so their knees are well past their feet.... Of course, I ain't trained with every rusky in the world..... :)
 
Hey buddy... Yeah your right! The reason I mentioned this is was Zed asked of there was anyone in my gym that could help me but up until now I've never seen anyone hit DLs as my gym is normal empty on a morning ,
 
dmk777 said:
Here's today's calorie breakdown.
Click to expand...

I still can't see this lol! I got a much bigger inbox, which is nice but for some reason I still can't view pics! Lol!
 
Yeah I can't either it just says error, Zed said Nates sorting us temp membership upgrade so that should let us see the bigger pics!!
 
dmk777 said:
Yeah I can't either it just says error, Zed said Nates sorting us temp membership upgrade so that should let us see the bigger pics!!
Click to expand...

That's the thing though, my mailbox has increased as per plat membership bit nothing else! Confused.....
 
Re: DMK'S 2012 transformation contest log

Dam nice workout suga.
I will see whats up with your viewing issues ...LOL.
 
Re: DMK'S 2012 transformation contest log

damn D, looking F***N Jacked in that Avi!! lol, how long you been training for and what type of cycles have you ran?
 
zedhed said:
Dam nice workout suga.
I will see whats up with your viewing issues ...LOL.
Click to expand...

Hey Chief ! I got you on the straps I've got some just need to get used to them, thanks for the compliments Zed!!
 
gymjunkie09 said:
damn D, looking F***N Jacked in that Avi!! lol, how long you been training for and what type of cycles have you ran?
Click to expand...

Hey Gj, cheeeers buddy! Lol Ive been lift around 5 years now, but I would say most my gains came in the last 2 years as before I didn't have the info that I have now on training diet etc, as for cycles I started with just winny, then a Deca 40mg pew wk but had to stop in wk 8 due to bad sides, then I started a var/winny just small 10mg/5mg... Then most recent test p 100mg per wk along side the 5x5 that pulled the size on me some fat too due to the amount of cals ... My now cycle is along side 5x5 15 wks into it and started 5mg a day dbol 1-6wks 1-13 wks 125mg wk test E... Then 8-13 weeks going to add var .
: )
 
Re: DMK'S 2012 transformation contest log

dmk777 said:
Hey Gj, cheeeers buddy! Lol Ive been lift around 5 years now, but I would say most my gains came in the last 2 years as before I didn't have the info that I have now on training diet etc, as for cycles I started with just winny, then a Deca 40mg pew wk but had to stop in wk 8 due to bad sides, then I started a var/winny just small 10mg/5mg... Then most recent test p 100mg per wk along side the 5x5 that pulled the size on me some fat too due to the amount of cals ... My now cycle is along side 5x5 15 wks into it and started 5mg a day dbol 1-6wks 1-13 wks 125mg wk test E... Then 8-13 weeks going to add var .
: )
Click to expand...
I feel like a million bucks on deca lol....have gone up to 400mg/week with it
 
I felt great too up until wk 5-8 I had serious throat problem resulting in my throat almost closing up , other than that felt champion!
I'm loving the feeling of the dbol ATM good stuff that lol!
Cardio today though that sucks haha !
 
Hey... Moya that's Really kind of you to say that thanks so much buddy,
Im just happy taking part as I've never really ventured over to these parts from the ladies bb site and I'm glad I did as there are done Really cool guys with a lot of experience over her like yourself! : )
 
Hey Donna, what's this "cardio sucks" all about? I LOVE my cardio!!!! Lol! It does wipe me out though! ;)
 
Re: DMK'S 2012 transformation contest log

Yeah, it's different being out of the female section.. lots of great people out here!! Lot's of great people in there as well.
This is going to be an interesting competition..
You're looking bloody nice in your avi!!
 
Re: DMK'S 2012 transformation contest log

dmk777 said:
I felt great too up until wk 5-8 I had serious throat problem resulting in my throat almost closing up , other than that felt champion!
I'm loving the feeling of the dbol ATM good stuff that lol!
Cardio today though that sucks haha !
Click to expand...
lmao^^^^^.....that's how you know you're a true lifter :rose:
 
Re: DMK'S 2012 transformation contest log

RachelM said:
Yeah, it's different being out of the female section.. lots of great people out here!! Lot's of great people in there as well.
This is going to be an interesting competition..
You're looking bloody nice in your avi!!
Click to expand...

you can say that again!
 
Re: DMK'S 2012 transformation contest log

:supercoolHey thanks to you all I really appreciate you you stopping by and commenting on my work, It makes it so much more enjoyable knowing you guys are watching my progress!:rose:
 
Re: DMK'S 2012 transformation contest log

You looking bitchin sugazombie! You just keep doing like you are, but use your straps on your DL!!! LOL.
 
Today's cal breakdown.
I'm going to start listing my food intake as I realise not everyone can see these pics of my breakdown.
I will start tomorrow.
 
WORKOUT A

Squat 2x7 @35k

5x5 75kg 165lbs

B press 2x5 30k WU
2 x3 75kg. 165lbs
8x3 70kg 154lbd


Seated lat raise. 5x5 75kg 165lbs 37.5kgeach side pulled both at same time..

Wu 3x10 hammer curls 8kg wu
Gironda curl 5x5 30kg
Dropped these after 2 sets as they set my inflammation off quite bad.

Moved abs from here to cardio days 4 times per wk as its getting heavier now....
 
Re: DMK'S 2012 transformation contest log

Looking great Donna.. are you dropping the ab work or just doing it on non 5x5 days? How has the ab work been going, it looked mean, have you noticed it was getting easier or harder, or is it detracting too much from the 5x5? When you started out on the 5x5 were you doing very much cardio?
 
RachelM said:
Looking great Donna.. are you dropping the ab work or just doing it on non 5x5 days? How has the ab work been going, it looked mean, have you noticed it was getting easier or harder, or is it detracting too much from the 5x5? When you started out on the 5x5 were you doing very much cardio?
Click to expand...

Hey chic, yeah with the 5x5 getting heavier my rest in between lifts are getting longer 3-5 mins so doesn't leave me much time or energy to do abs , I do cardio 4 x per week on non lifting days so decided to hit p90 x 1nce then 3x10 either knee tucks, crunches on each of the other days. The p90x is still an absolute killer to the point that my reps are only @ 17 on each stead of 25..
As for cardio the 1st 12 weeks we're lifts only as I need as much size as possible.. Now on lean bulking I'm doing the same work but heavier with less cals more cardio and extra arm and ab work. We're the cals are depleted I'm using AAs to give me the strength I will have lost otherwise ...
Hope this helps chic

Donna
 
40 mins cardio bout 160 bpm then 30 incline crunches.
 
Thank you kind sir!! No but I will look it up I'm always on the look for new ideas!! : )
 
Re: DMK'S 2012 transformation contest log

hey sugazombie that little food program that you use is cool. I love the grading system they have on there.
Babe your doing a lot of cardio. Do not let that sacrifice your workouts tho. We dont want it to be counterproductive.
Hope you are getting plenty of rest in there too.
 
Hey chief!! Yeah it's really good it's pretty easy to use too , do you think maybe cut down to 3 days cardio , ATM I don't have any rest days and tbh I'm really feeling it in my legs calves ,
Also I'm consuming a lot of carbs and cals on lifting days per workout then only protein and complex carbs post , is that ok ? I'm just worried that im over doing it pre workout with carbs ...

Thanks Zed
 
Todays calorie breakdown
Oh and my reward for my cardio session haha
 
WORKOUT B. 10th FEB

Jog on spot & stretch -

Squat w u 2x7 @30 k
5x5 @75.kg /165lbs


OHP
3x5 empty bar WU
4
5
5
3
2. @60kg/131lbs
For lifts 2&3 a lovely young chap came and spotted me so managed all 5 for them two..


DL. 6x1 @110kg 242lbs

Working with DL it's still not 100%
 
That OHP is looking pretty impressive. :)
 
Re: DMK'S 2012 transformation contest log

Thats great news buddy.............Happy lifting to ya!
 
Re: DMK'S 2012 transformation contest log

You just keep KTS suga. Your nailing it beautfily! I know its getting hard and believe me its gonna just get harder. But you just get mad and pissed and go Kill That Shit!
If you miss lifts so what. You just give that bar a kick and tell it Next Time Bitch!:evil:
 
dmk777 said:
WORKOUT B. 10th FEB

Jog on spot & stretch -

Squat w u 2x7 @30 k
5x5 @75.kg /165lbs


OHP
3x5 empty bar WU
4
5
5
3
2. @60kg/131lbs
For lifts 2&3 a lovely young chap came and spotted me so managed all 5 for them two..


DL. 6x1 @110kg 242lbs

Working with DL it's still not 100%
Click to expand...

Awe that's so sweet! Bet u lift more than him!!! Lol
 
zedhed said:
You just keep KTS suga. Your nailing it beautfily! I know its getting hard and believe me its gonna just get harder. But you just get mad and pissed and go Kill That Shit!
If you miss lifts so what. You just give that bar a kick and tell it Next Time Bitch!:evil:
Click to expand...

Yeah I love this lmao.. Thanks Zed !
It's all part of the process of KTS : )
 
Yeah Jen it was really sweet considering the rest of the guys that get in my gym are miserable lol they grunt at ya, haha.
 
Re: DMK'S 2012 transformation contest log

Diet looking good suga. That is such a cool system!
 
Re: DMK'S 2012 transformation contest log

Things are looking good!!

I use the livestrong app.....it's so important to keep track, i just wish it broke out the macro in the app, I always have to go to the website to get the details
 
Thanks Mac, yeah your right there before I used to guess but it's not that easy lol
 
Re: DMK'S 2012 transformation contest log

I'm so old school.......I use a pencil and paper if you ever heard of it!
 
Today's calorie breakdown


Hope your all have a great weekend!!
 
Jen10 said:
Have a lovely weekend d!!
Click to expand...

Thank you huni, you too !
I got a busy day tomorrow it's my Gfs bday. So taking her out for a meal and to the pics making it a special day for her bless her : )
 
She said Thank you Jen ; ) !

Britt, lol thanks chic that's sweet!
Yeah this girl seen me through some of the Hardest parts of my life and believe me chic I didn't make it easy either but she still stayed around until I turned my life around , I call her my angel because I'd hate to think where I'd be in life now without her ... : )
 
Re: DMK'S 2012 transformation contest log

Happy BirthDay to your chika, chika.
 
Love to hear that Donna!! So glad you have someone special in your life! I know you have made a huge impact on me and the majority of people on EF. YOU are probably the most encouraging person on EF!!! I wish I had the time to let people know I'm watching them throughout there transformations like you do. I do think you have given me another goal though...be more like Donna lol! Have a great day girl!!! ;-)

Brittneyleigh79
 
Hey that was so sweet Britt you made my day huni. I think the world of each and everyone of you on here your all like my second family and I love the fact that for years I trained alone and since joining EF it's great to share my interests with a group of cool folks who have the same interests as me.
You too are an extremely nice chic with a great personality it's a pleasure to work with you too.
Many thanks chic

x : )
 
dmk777 said:
Hey that was so sweet Britt you made my day huni. I think the world of each and everyone of you on here your all like my second family and I love the fact that for years I trained alone and since joining EF it's great to share my interests with a group of cool folks who have the same interests as me.
You too are an extremely nice chic with a great personality it's a pleasure to work with you too.
Many thanks chic

x : )
Click to expand...
I completely agree girl! And thanks Donna I'm glad I could assist in making your day!

Brittneyleigh79
 
Re: DMK'S 2012 transformation contest log

Be sure to tell her HAPPY BIRTHDAY FROM RADAR

And let her know that its a fact! The people who have the most Birthdays live the longest! :)
 
Last edited:
Haha very interesting and very true. My girl said many thanks too you all. : ) x
 
13th FEB.
WORKOUT A

Squat 2x7 @35k

5x5 77.5kg. 170 lbs

B press 2x5 30k WU
10x3 @ 70kg 154lbs



Seated lat raise. 5x5 @ 72.5 1591lbs. 36 .25kgeach side pulled both at same time..

100 curls
@ 5kgs 11 lbs hell did they rip my biceps after that session they were fatigued Anyway

15 mins fast cardio Bpm 160-170
 
Re: DMK'S 2012 transformation contest log

dmk777 said:
13th FEB.
WORKOUT A

Squat 2x7 @35k

5x5 77.5kg. 170 lbs

B press 2x5 30k WU
10x3 @ 70kg 154lbs



Seated lat raise. 5x5 @ 72.5 1591lbs. 36 .25kgeach side pulled both at same time..

100 curls
@ 5kgs 11 lbs hell did they rip my biceps after that session they were fatigued Anyway

15 mins fast cardio Bpm 160-170
Click to expand...

Nice work out D! Happy monday to ya!:)
 
Re: DMK'S 2012 transformation contest log

dmk777 said:
13th FEB.
WORKOUT A

Squat 2x7 @35k

5x5 77.5kg. 170 lbs
Suga I just smile every time I see your squat number go up just like they should. GOOD!

B press 2x5 30k WU
10x3 @ 70kg 154lbs
Here too, this is outstanding!:evil:



Seated lat raise. 5x5 @ 72.5 1591lbs. 36 .25kgeach side pulled both at same time..

100 curls
@ 5kgs 11 lbs hell did they rip my biceps after that session they were fatigued Anyway
Awsome on these. Hopefully this is nip that nasty tendonitus in your elbow. Keep it up suga!

15 mins fast cardio Bpm 160-170
Click to expand...
Good on the HR here too. What is your pulse at rest now and BP?
 
It makes my day that your just as happy as me bout my numbers : ),
You know my pb for squat is were it's at now so come next mon I will smash that record!!

I will get Elaine to do my pulse at rest I don't have a machine though so just be a guide ..

Thanks again chief your great. !!
 
Re: DMK'S 2012 transformation contest log

For your age group in your country this is excellent.
You read out as a highly trained athelete with exceptional cardio vascular conditioning.
 
Well that's excellent for someone that suffers from asthma lol. I checked again but yeah it's bang on...
 
dmk777 said:
Cardio day 40 mins bpm 150-160
Then lower ab work
Click to expand...

That's better than 80% of your max HR based on your age. Asthma can't be that bad. Mine is pretty much gone now. Hardly ever get any probs with it. :)
 
My asthma is not as near bad as it used to be but still bothers me if I go to heavy on cardio it causes my airways to close and chest goes tight. The only difference now is I can stand a bit of a higher pace without it affecting me.
 
Re: DMK'S 2012 transformation contest log

Intense Cardio girl. You are inspirational D. I think some people are in for a big surprise at the end of this thing.
 
I can't do smiley faces on here so this will have to do Owl SMILE!! Haha

Thanks matey tgat means a lot comin from a guy of you caliber!!
 
Re: DMK'S 2012 transformation contest log

Dam nice on the cardio sugazombie! You a killa chika.:evil::shoot:
 
dmk777 said:
My asthma is not as near bad as it used to be but still bothers me if I go to heavy on cardio it causes my airways to close and chest goes tight. The only difference now is I can stand a bit of a higher pace without it affecting me.
Click to expand...

Mine hasn't bothered me seriously for ages now. I reckon if you keep chipping away at it, it'll go completely. :)
 
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