flabbyguy - 2012 Transformation Contest Log

[flabbyguy]

I'll keep this short:

39 yrs old
6'1"
230
BF 15%-18%

My goal here is to build some mass but mainly lean out. Id like to get to a target weight of 215-220 all the while increasing my strength.

I do use Unleashed and will throughout. I am on day 3 of RS-transaderm and will be starting my Katana cycle which will look like this:

1-6 Rs-transaderm 5 pumps every morning.
2-5 katanadrol 250mg every day spread out
2-8 need2slin 1 cap 3 times a day 30 mins before meals ( morning noon and night)
1-4 HCGenerate

PCT portion of the cycle
weeks of the cycle:
4-8 Unleashed and post cycle 1 cap of each 3 times a day
4-10 forma-stanzol 5 pumps am and 5 pumps pm for the first 4 weeks than drop down to 3 and 3 for the last 2 weeks

Photos will be up ASAP.

 

[Colstreamer]

Nice one bro! Good luck!

 

[sterolizer]

Good luck!

 

[flabbyguy]

Workout routine is as follows:

Mon, Tue, Wed (off), Th, Fri

Shoulders
Back
Chest
Arms
Legs

I track every workout in an excel spreadsheet so I'll see if I can attached those on workout days.

 

[johnnyrockit8665]

Right on bro nice to see you getting things started!

Good Luck!

 

[dmk777]

Best of luck with your goals !!

 

[flabbyguy]

Mon Workout: ARMS

Standing Tri Push Downs
110 x 10
110 x 12
110 x 10

Icarian Machine Curls (right arm, left arm)
45 x 15
50 x 15
50 x 15

Skull Crushers followed by Close grip press with an EZ bar

80 X 15 (3 sets)

Icarion Machine Curls (both arms)

80 x 15
90 x 15 (2 sets)

Curl and Rev Curl (7,6,5,4,3,2,1)


Tues Workout: LEGS

Prone Leg Curls

140 x 12 (4 sets)

Seated Leg Extensions

100 x 12
120 x 10
140 x 6, 160 x 6, 180 x 6
180 x 6, 160 x 6, 140 x 6

Suppine Leg Press (Rt leg, Lt Leg, Both)

120x12 Rt, 120x12 Lt, 220x12 Both (3 sets)

Leg Press (seated on Incline)

320 x 20
410 x 20
460 x 10
460 x 10

Wed OFF

Thurs Workout: Shoulders

Ropes to eyes

110 x 15 (2 sets warm up)

Upright Rows

75 x 10
95 x 10
95 x 10
95 x 10

Seated Presses:

135 x 10
165 x 8
185 x 6
205 x 6
225 x 6
185 x 10

DB side lateral raises (thumbs up):

20 x 15
25 x 12
25 x 12

Seated rear delt pulls:

100 x 10 (3 sets)


Posting today's back workout in a separate post.

 

[flabbyguy]

I'm open to any/all constructive criticism that you all may have on my workout routinse as well.

Thanks in advance.

 

[Colstreamer]

Hey bro, if I were you I'd ditch the leg extensions and swap in squats. Leg extensions can damage your knee, (my right knee has been hurt from them in the past) and squats are much better for you overall. Kind of a "must have" exercise for any leg routine really.

 

[flabbyguy]

I agree with you 100%. I try to switch things up a little but I do realize squats need to be in the foundation of any training routine.

I appreciate the feedback.

 

[Colstreamer]

My pleasure bro. Looking forward to seeing your back routine
I like your shoulder workout btw...

 

[johnnyrockit8665]

Hows it going bro? Looking good so far but you got to get some pics up by the end of today to be eligible for the prizes!
If you need help just post up what you need.

 

[flabbyguy]

I will definitely have the pics up by the EOD.

Friday's back workout (2/3)

Rotator Cuff Warm Ups
Stiff Arm Pull Downs (Warm Up)
50 x 15 (2 sets)

Bent over rows w/ EZ curl bar:
115 x 12
175 x 8
195 x 8
195 x 8
195 x 8


SUPER SET

Long Pulls/Wide Grip Pull Downs
170 x 8 / 110 x 11 (3 sets)


Deadlifts

185 x 12
225 x 8
275 x 8
205 x 10

 

[zedhed]

Looking good mostly here bro. When I get some time I will comment on your workouts. But fosho would like to see some pics.
Best of luck to you bro and KTS!!

I agree whole heartedly with CS on that dam leg extension bro. Dump that shit out of your life and do front squats. Give you 100 time the benefit and actually good for you instead of tearing your knee joints down.

 

[flabbyguy]

Sent from my ADR6350 using EliteFitness

 

[flabbyguy]

These pics arent flattering at all. I got serious work to do in the next 85 days.

Sent from my ADR6350 using EliteFitness

 

[flabbyguy]

Chest Routine: 2/6

Rotator Cuff warm up

DB Presses
70 x 10
90 x 10
90 x 10
90 x 12

Incarian Incline Press (Neutral Grip):
270 x 10 (3 45lbs plates each side) Warm Up
360 x 8 (4 45lbs plates each side) 2 sets
410 x 6 (" " plus a 25lb plate) 1 set

Ped Dec:
90 x 20 (3 sets) These are done slow with a squeeze for a 2 count

Flat Bench to Failure:
165 (2 sets)

 

[Colstreamer]

Bro if you wanna isolate the pecs why not do some DB flyes? That pec dec can screw up your shoulder joint. (I hate machines in case you hadn't noticed!)

 

[flabbyguy]

I was doing DB flyes for about 4 weeks and just made the change. By the looks of my pics,...id sat diet should be my priority. LOL

I swear i dont look like that in person!

 

[Colstreamer]

I was doing DB flyes for about 4 weeks and just made the change. By the looks of my pics,...id sat diet should be my priority. LOL

I swear i dont look like that in person!

Lol! I believe you, I'm sure you got a head in person! Lmao!

 

[zedhed]

Hmmm if it were me I would loose the flys and put all I had into bench press. Flys wont make you bigger or srtonger, only big ass weight does that bro.
And bro Ima a hairy ape too man, you should shave bro.

 

[flabbyguy]

That too! LOL

Todays Leg Workout: 2/7

This workout was more about nailing form (especially on the front squats) than anything else. That being said, squats were deep and deliberate. I hate when I see pussies doing partial shit. Id rather go light weight with great form than heavy and sloppy.

Prone Leg Curls:
90 x 15
110 x 15
130 x 12
150 x 8

Squats:
135 x 10
185 x 10
205 x 8
225 x 8
255 x 6
205 x 8

Front Squats:
115 x 8
115 x 8
135 x 8
135 x 8

After finishing , I realized could have went heavier and still kept good form but I will work up methodically with this routine.

Tomorrow will hit my 7th day on RS-Trans and I will be starting the Katana and N2Slin I believe Next TH. I wanted 2 weeks of RS Trans before I started my K and Slin.

Thoughts welcome as always.

 

[flabbyguy]

Hmmm if it were me I would loose the flys and put all I had into bench press. Flys wont make you bigger or srtonger, only big ass weight does that bro.
And bro Ima a hairy ape too man, you should shave bro.

I was waiting for this! I knew it was comn from someone. I shaved once and it took me several hours. LOL

Its awful!

 

[dmk777]

Wax at the ready lol oooooouch!

 

[Colstreamer]

Makes me glad I only got a li'l bit o' fuzz... Lol!

 

[flabbyguy]

Wax at the ready lol oooooouch!

I keep picturing that scene from 40 yr Old Virgin! "you look like a man-o-lantern!" LOL!

 

[flabbyguy]

Today is my day off. My legs are a bit sore but feel good. Day 7 of RS-Trans and Unleashed.

I think I will start my Katana and N2Slin cycle Monday.

 

[dmk777]

I keep picturing that scene from 40 yr Old Virgin! "you look like a man-o-lantern!" LOL!

Lmao brilliant film lol : )

 

[sterolizer]

Sent from my ADR6350 using EliteFitness

Am I blind or are you missing the spoon in your photos ?

 

[flabbyguy]

Am I blind or are you missing the spoon in your photos ?

You are not blind. I'll have to retake.

 

[flabbyguy]

2/09 Day 8 Rs-Trans/Unleashed

Shoulder Workout:

Rotator Cuff WU

Ropes to eyes:
110 x 15 2 sets

Upright rows:
95 x 12 (3 sets)

Seated Presses (front):
135 x 12
185 x 10
205 x 7
225 x 5
225 x 5
185 x 9

DB lateral raises (thumbs up):
25 x 12 (3 sets)

Incline real delt lifts: (incline bench set at 75 degree angle)
25 x 12 (3 sets)

Seated Incarian roller delt machine:
80 x 20 2 sets)

 

[zedhed]

Hey bro kinda missin you in here man.
Shaving......I dont really shave all the way down. I just use the electric clippers with the smallest attachment head and that right there looks a world better bro.
Ok man looking forward to seeing more in here from you.
Good luck and best regards.

 

[flabbyguy]

Zed,...Im not going anywhere but it feels good to me missed,

Day 10 of RS Trans (5 pumps AM)
2 Katana AM / 1 about 45 mins before my Noon workout / 2 PM about 8:00 (total 250mg)
2 HCGen AM / 3 PM with the above mentioned Katana

2 scoops NTKTS (WHOA!!)

CHEST workout:

Let me preface this but saying this was an insane workout for me and I was sweatn like a banshee by the end of my bench routine and this continued through. Im not sure if the strength was from a placebo effect but I felt like a fuckn monster in the gym today and I was pumped up like never before. I felt really agressive in the gym.

rest in between sets at 1:30 - 2 mins

Rotator Cuff warmup ALWAYS

Bench: (I keep my bench on a 15 degree incline to put a little more focus on my upper chest where I believe I lack a bit)

135 x 15
185 x 12
225 x 12 (3 sets) This was a new record for me.

DB Presses:
70 x 10
70 x 10
80 x 8
80 x 10

Pec Dec: (These i would consider partials almost. I go out to about 45 degrees and hold at the center.)
130 x 20
130 x 20
130 x 18

DB Flyes: Arms bent slightly and a pause
35 x 15 (3 sets)

Ended the session with 12 min on the treadmill 3.0 incline and 4.0 speed

 

[dmk777]

That n2kts must live up to its rep coz that's one killa workout !

 

[zedhed]

Agree with Donna, NICE ONE BRO!
And congrats on your bench PR too!

 

[flabbyguy]

Day 11 of RS Trans (5 pumps AM)
2 Katana AM / 1 about 45 mins before my Noon workout / 2 PM about 8:00 (total 250mg)
2 HCGen AM / 3 PM with the above mentioned Katana

2 scoops NTKTS

LEGS

Prone Leg Curls
90 x 15
115 x 15
135 x 11
150 x 7

Squats
135 x 10
185 x 10
205 x 10
225 x 10
265 x 6

Overall my reps are up and the poundage is up on the last set

Front Squats (still very new at this exercise)
115 x 10
135 x 6
135 x 8
135 x 8

Leg Press (added to routine over last leg workout)
230 x 20
230 x 20

I am spent,...Ill be honest. Overall Im happy with this workout.

 

[dmk777]

And so you should it's a killa!

 

[brittneyleigh79]

Keep it up man!!

Brittneyleigh79

 

[Colstreamer]

Nice WO bro. I'm seeing a lit of high volume routines here. Wonder why? Maybe it's just cos I'm used to fairly low volume....

 

[zedhed]

Love that workout bro.
Everyother workout alternate your Back Squats and Front Squats.
And the way you put Leg Press in after sqauts is perfect bro.
Awsome workout bro!

 

[flabbyguy]

Thank you all for the positive feedback. Those last two leg press sets friggin killed me. I completed them though so as far as im concerned I can never do that same set again. I gotta go up in either weight or reps.

I forgot to mention I'm taking 2 mins between sets. This is fast paced, I am bustn ass and sweatn like a pig. LOVE IT!

Thanks again

 

[Colstreamer]

Yeah there's something about short rest periods, gets you really busting your nuts & sweating like a pig in a slaughterhouse!

 

[LetsGrow]

Nice job bro! Keep it up. Yeah any high rep squat or press sucks big time.

 

[Colstreamer]

Nice job bro! Keep it up. Yeah any high rep squat or press sucks big time.

Try 3x5 clean&jerk. That'll have you blowing out your hoop! (very out of breath wanting to puke)

 

[zedhed]

That was a bitchin leg session tho bro. You earned that one all the way!
Nice job bro.

 

[flabbyguy]

Day 13 of RS Trans (5 pumps AM)
2 Katana AM / 1 about 45 mins before my Noon workout / 2 PM about 8:00 (total 250mg)
2 HCGen AM / 3 PM with the above mentioned Katana

2 scoops NTKTS

The veins in the front of my shoulders and my arms are REALLY starting to show. The tops of my forearms were sick. Not sure if this was from my 2 scoops of NTKTS tho but my girlfriend made a similar comment last night.

I gotta lose there freaking love handles though~~~~

BACK:

Rotator Cuff Warm-up

Stiff Arm Pushdowns
57.5 x 12 (2 sets) I consider this a warm-up as well.

Now to the good stuff,.....

Bent over rows (EZ bar) - Form was perfect
115 x 12
185 x 8
205 x 8 (3 sets)
165 x 10

This was a significant poundage bump over last back workout.

Long pulls/wide grip pull downs (Super Set)
170/110 x 8/11 (2 sets)
130/90 x 12/12

Im going to drop the weight a little here. I feel it much better in my back during the exercises when I can do higher reps at a slower pace. Next time I will likely stick with the 130/90 weight as I get more out of that I feel. Ill go higher reps if I have to.

Lawnmower Pulls
70 x 8 (3 sets)

Deadlifts
185 x 15
185 x 12
225 x 8
225 x 10

12 Mins on the treadmill. Incline 3.0 and speed at 4.0.

I was sweatn like a son of a bitch after this one. 2 mins rest between sets.

 

[bader85]

jealous of the vascularity bro! My forearm veins are finally starting to show again.

I like the cycle layout.. feeling anything 2 weeks in so far?

 

[flabbyguy]

Definitely feeling strong in the gym. Other than that I'm not sure what Im supposed to "feel" like really. All I know is I cant wait to get into the gym everyday.

This is only day 4 of Katana. I'm anxious to get to say week 3 to be honest. I am focused as hell and have that "nothing can stop me" mentality in the gym. If I set my mind to do something,...I do it. I have always had that mentality though.

Tomorrow is shoulders.

 

[bader85]

Sounds like the Transaderm and HCG are upping your test/free test for sure. I remember that feeling when I did dermacrine, serious focus and energy/commitment.

Keep it up on man.

 

[zedhed]

Day 13 of RS Trans (5 pumps AM)
2 Katana AM / 1 about 45 mins before my Noon workout / 2 PM about 8:00 (total 250mg)
2 HCGen AM / 3 PM with the above mentioned Katana

2 scoops NTKTS

The veins in the front of my shoulders and my arms are REALLY starting to show. The tops of my forearms were sick. Not sure if this was from my 2 scoops of NTKTS tho but my girlfriend made a similar comment last night.
Cool bro, we take what we can get bro. LOL...

I gotta lose there freaking love handles though~~~~Thats mostly about diet bro. Cardio will help bur mostly diet. And I know its tuff.

BACK:

Rotator Cuff Warm-up

Stiff Arm Pushdowns
57.5 x 12 (2 sets) I consider this a warm-up as well.

Now to the good stuff,.....

Bent over rows (EZ bar) - Form was perfect
115 x 12
185 x 8
205 x 8 (3 sets)
165 x 10
Nice sets here bro good weights.

This was a significant poundage bump over last back workout.

Long pulls/wide grip pull downs (Super Set)
170/110 x 8/11 (2 sets)
130/90 x 12/12

Im going to drop the weight a little here. I feel it much better in my back during the exercises when I can do higher reps at a slower pace. Next time I will likely stick with the 130/90 weight as I get more out of that I feel. Ill go higher reps if I have to.Good cal here. If your not happy with the way your doing them then best to reduce a bit and get it right. But is hard to do too.

Lawnmower Pulls
70 x 8 (3 sets)

Deadlifts
185 x 15
185 x 12
Reduce your reps on the lighter sets bro. Your already warmed up pretty good. Then add that weight back in on your heavy sets and get the benefit from them.
225 x 8
225 x 10

12 Mins on the treadmill. Incline 3.0 and speed at 4.0.

I was sweatn like a son of a bitch after this one. 2 mins rest between sets.

Gr8 looking workout bro. Keep it up man!

 

[flabbyguy]

I slacked on Friday. I will be in the gym tomorrow for shoulders. I will post the workout after.

Sent from my ADR6350 using EliteFitness

 

[flabbyguy]

2/19 Went to the gym to do shoulders. Got there at 3:15 and didnt realize they closed at 4 on Sun.

Went back today to finish but I ended up doing the entire workout.

Day 17 of RS Trans (5 pumps AM)
2 Katana AM / 1 about 45 mins before my Noon workout / 2 PM about 8:00 (total 250mg)
2 HCGen AM / 3 PM with the above mentioned Katana
3 N2Slin - .5 hour before breakfast lunch and dinner NEW TODAY

2 scoops NTKTS

Shoulder Workout:

Rotator Cuff WU

Ropes to eyes: Warmup
117.5 x 15
135 x 15

Upright rows:
115 x 10 (3 sets)

Seated Presses (front):
135 x 12
185 x 10
205 x 7
155 x 15 3 sets

DB lateral raises (thumbs up):
25 x 12 (3 sets)

Incline real delt lifts: (incline bench set at 45 degree angle)
20 x 10 (2 sets)
15 x 12

10 mins treadmill. Incline 4 speed 4.3

Shoulders were PUMPED after this workout. Im going to start doing lighter weight with higher reps on the presses. I was feeling a little stiffness as I started to go heavier and the last thing I wanna do right now is injure myself.

Anxious to see what the N2Slin affects are.

 

[dmk777]

Hey there! Looking great in here , Good call on the higher reps no room fro injury round here lol, I think were all doing extremely well and only 3 weeks in too

 

[Colstreamer]

Nice WO bro, good to see you killin it are me and Donna the only ones still doing low rep WOs?


Nulli secundus - second to none

Honi sout que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[johnnyrockit8665]

You're log is looking good bro. keep killin it!

 

[badboybounce]

Gonna hav me sum that n2kts

 

[flabbyguy]

Day 18 of RS Trans (5 pumps AM)
2 Katana AM / 1 about 45 mins before my Noon workout / 2 PM about 8:00 (total 250mg)
2 HCGen AM / 3 PM with the above mentioned Katana
3 N2Slin - .5 hour before breakfast lunch and dinner NEW TODAY

2 scoops NTKTS

ARMS

BI's

Icarian Machine Curls (right, left, both)
30lbs/30lbs/70lbs x 15/15/15 (3 sets)

Straight bar curls
65lbs x 12 (last 4 were negatives for each set)

TRI's

V bar pushdowns (squeeze at the bottom)
90 x 15
110 x 12 (3 sets

Rope pull downs (flare wrists out at the bottom and squeeze)
110 x 15 (4 sets)

SUPERSET
DB kickbacks/Rope curls (thumbs up)
20 x 15/70 x 20 (4 sets)


My arms were jacked but I really need a better arm workout. Im open to suggestions.

Thanks

 

[Colstreamer]

Try this for an arm workout bro.

•Chin ups 4xfailure,
•Handstand push ups 4xfailure, if you can't do them do 4xnegatives bit try to push yourself back up at the bottom
•Drag curls 4x8
•Dips, narrow grip elbows back to emphasise the triceps 4x8weighted
•Preacher curl 3x8
•Skull crushers 3x8 OR close grip pushups elbows back to emphasise triceps, 2x10 1xfailure do these fast (well as fast as you can by this point)

Give that a try and tell me what you think.


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

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[flabbyguy]

Day 20 of RS Trans (5 pumps AM)
2 Katana AM / 1 about 45 mins before my Noon workout / 2 PM about 8:00 (total 250mg)
2 HCGen AM / 3 PM with the above mentioned Katana
3 N2Slin .5 hr before breakfast/lunch/dinner
2 scoops NTKTS (WHOA!!)

CHEST workout:

I'll start by saying this. Since I started the N2Slin on Monday I am NOTICEABLY leaner. Im not 100% sure how this works when combined with Katana but I starting to see my abs and those fuckn love handles are shrinking. I have been very strict on my diet too. Lots of protein, some carbs amd lots or fruits and veggies. I have stopped using salt as well. I dont drink often but when I do its vodka/soda instead of beer. BEER WILL KILL YOU!!

That said, rest in between sets at 1:30 - 2 mins

Rotator Cuff warmup ALWAYS

Bench: (I keep my bench on a 15 degree incline to put a little more focus on my upper chest where I believe I lack a bit)

135 x 15
185 x 10
The reps from here down were slow and percise and at times focused on the neg towards the end of the set.
225 x 12
225 x 13
225 x 12
185 x 14

DB Presses:
75 x 9
75 x 9
75 x 9
75 x 11

Pec Dec: (These i would consider partials almost. I go out to about 45 degrees and hold at the center.)
140 x 18
Wasnt feeln this. dropped to 130 focused on exploding in and a slow releas to a 45 degree angle.
130 x 15
130 x 15

Flat Bench to Failure
155 x 20 (got 18 and needed help on the last 2)
155 x 15 (got 13 and needed help on the last 2)
This was the perfect weight for a burnout set.

 

[LetsGrow]

Awesome work brotha!!! Keep killin it!

 

[zedhed]

Bro your numbers are excellent. Your workouts are too.
Glad to hear that you N2Slin is working for you. I like to stack that with N2burn.
That right there is Rocket Fuel. LOL!
Very nice job in here bro and best of luck to you.

 

[Colstreamer]

Awesome work brotha!!! Keep killin it!

Agreed! That was fcukin sweet!!!


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

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[flabbyguy]

Alright Cols,....I saw your leg workout and used it as motivation which is what I needed for doing legs on a friday, so thanks

Day 21 of RS Trans (5 pumps AM)
2 Katana AM / 1 about 45 mins before my Noon workout / 2 PM about 8:00 (total 250mg)
2 HCGen AM / 3 PM with the above mentioned Katana
3 N2Slin .5 hr before breakfast/lunch/dinner
2 scoops NTKTS

LEGS

Squats
bar x 15
135 x 12
185 x 12
185 x 12
185 x 12
185 x 12

Prone Leg Curls
120 x 12 (4sets)

Here's where it gets ugly!!

Leg Press:
270 x 15
270 x 15
320 x 15
390 x 15

At this point my legs are screamin and im not lookn forward to goin back to the office and sittn in a chair for 3 hours.

I nixed front squats this time. If I would have done these at the end I may have collapsed in the cage.

I will def up the weight on squats and leg presses next time and keep the reps the same.

KILLED it for a Friday!!

 

[Colstreamer]

NICE ONE Brotha!!!

You seriously KILLED THAT SHIT in there! nice numbers bro makin me look weak .... Mind you the girls in this comp are makin me look weak!

Glad I helped inspire that! Damn I'm gonna beat that next time! Lol!


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

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[zedhed]

SWEET LEG WORK BRO!!
You know bro you can alternate between Bk Sqts and Ft Sqts. That way you get the best of both.
Really looking good bro and good luck to you.

 

[dmk777]

Great job in here

 

[flabbyguy]

RS Trans (5 pumps AM)
2 Katana AM / 1 about 45 mins before my Noon workout / 2 PM about 8:00 (total 250mg)
2 HCGen 2 AM / 3 PM with the above mentioned Katana
3 N2Slin .5 hour before break/lunch/dinner
2 scoops NTKTS


BACK:

Rotator Cuff Warm-up

Stiff Arm Pushdowns
57.5 x 12 (2 sets) I consider this a warm-up as well.

Now to the good stuff,.....

Bent over rows (EZ bar) - Form was perfect
115 x 12
165 x 10
205 x 6
205 x 6
225 x 5
225 x 6

Last set was a bitch but I was able to keep good form and let the arms hang at the bottom before starting a new rep.

Long pulls/wide grip pull downs (Super Set)
130/97.5 x 12/12 4 sets

Poundage up a bit and reps here were slow with a squeeze to contract the muscle. These felt really good.

Lawnmower Pulls
75 x 8 (3 sets) Poundage up over last workout

Deadlifts (Personal best here)
185 x 15
225 x 10
275 x 6
275 x 6
275 x 6
275 x 6

No treadmill today. I ran out of time.

2 mins rest between sets. on the heavier lifts.

 

[Colstreamer]

Killin it in here I see! Nice job bro. Gotta say, I'm impressed with your row! Mine sucks ass....


Defeat is the stepping stone to victory.

 

[flabbyguy]

225 was definitely pushing it but I was able to keep form which matters more to me than anything. I'll probably stick with 205 and go for sets of 10 next time.

Thanks for the encouragement.

 

[dmk777]

Great job on the Pb !!

 

[flabbyguy]

These last two weeks have really been a struggle. I dont see myself making the gains id like to and im not shedding the lbs like I want even with a fast paces workout. I have to face the devil himself so...Tomorrow I will be starting fasted cardio with a minimum of 3 times a week. I will shoot for 4 if I can. Plan on doing 30 mins per session.

RS Trans (5 pumps AM)
2 Katana AM / 1 about 45 mins before my Noon workout / 2 PM about 8:00 (total 250mg)
2 HCGen 2 AM / 3 PM with the above mentioned Katana
3 N2Slin .5 hour before break/lunch/dinner

Shoulders:

Rotator Cuff Warm-up

Ropes to eyes - (same weight and reps as last week)
117.5 x 15
130 x 15

Upright rows - (up in weight. reps from 10 to 8)
125 x 8
125 x 8
125 x 8

Seated presses - (staying lighter to avoid inj)
135 x 12
185 x 10
185 x 10
185 x 10
185 x 10

DB lateral raises - same weight and reps
25 x 12 (3 sets)

Rear delt pulls - (done on the magnum machine. grab the handle directly infront of you and pull back keeping the elbow high. great isolation of the rear delt)
115 x 8 (3 sets)

Shrugs
275 x 15 (4 sets)

 

[dmk777]

On the plus side your numbers are looking awesome.
The fasted cardio made me feel great and like Radar said it does a hatched job on the bf!

 

[flabbyguy]

RS Trans (5 pumps AM)
2 Katana AM / 1 about 45 mins before my Noon workout / 2 PM about 8:00 (total 250mg)
2 HCGen AM / 3 PM with the above mentioned Katana
3 N2Slin - .5 hour before breakfast lunch and dinner NEW TODAY

ARMS

BI's

Icarian Machine Curls (right, left, both)
30lbs/30lbs/70lbs x 15/15/15 (2 sets) - WARMUP

Straight bar curls
65lbs x 12 (4 sets) - Tried a diff form. As you bring the weight up force your elbows back and bring the bar up as close to your body as possible.

Spider Curls (EZ curl bar) -
60 x 15 (4 sets)

TRI's

V bar pushdowns (squeeze at the bottom)
90 x 15 (4 sets)

Skull Crushers/close grip presses - EZ Curl Bar
70 x 12/15 (4 sets)

Terrible workout!!

 

[flabbyguy]

RS Trans (5 pumps AM)
2 Katana AM / 1 about 45 mins before my Noon workout / 2 PM about 8:00 (total 250mg)
2 HCGen AM / 3 PM with the above mentioned Katana
3 N2Slin - .5 hour before breakfast lunch and dinner

SUNDAY Chest Workout

Bench
135x10
185x10
225x12
225x12
245x8
275x5
205x15

DB Press
75x12 (4 sets)

DB Flies
35x12 (4 sets)

Simple but effective. I felt great after this workout.

 

[LetsGrow]

RS Trans (5 pumps AM)
2 Katana AM / 1 about 45 mins before my Noon workout / 2 PM about 8:00 (total 250mg)
2 HCGen AM / 3 PM with the above mentioned Katana
3 N2Slin - .5 hour before breakfast lunch and dinner

SUNDAY Chest Workout

Bench
135x10
185x10
225x12
225x12
245x8
275x5
205x15

DB Press
75x12 (4 sets)

DB Flies
35x12 (4 sets)

Simple but effective. I felt great after this workout.

Nice bro. Noticing and physical changes yet?

 

[flabbyguy]

To be honest I am definitely more cut but not really where I wanna be. I have just started doing fasted cardio (which is a BITCH) so Im hoping that takes me to the next level.

Ive struggles with the diet as of late but Im not eating tons of sugars and greasy foods but it's probably lack of food as opposed to shitty foods.

 

[LetsGrow]

To be honest I am definitely more cut but not really where I wanna be. I have just started doing fasted cardio (which is a BITCH) so Im hoping that takes me to the next level.

Ive struggles with the diet as of late but Im not eating tons of sugars and greasy foods but it's probably lack of food as opposed to shitty foods.

Yeah diet is always the toughest part but it is also the most important part. I do fasted cardio all the time and it does suck. I actually couldn't physically donut today since my legs wouldn't work this morning from Sundays leg day and my heavy ass rack pulls yesterday (although not using legs for pulls they still have to support the weight and I have a small
Injury to my hamstring, so I am a mess. Lol. Just got to do it though. I distract myself when doing cardio
By watching videos on YouTube on my iPhone lol def helps.

 

[Colstreamer]

Yeah diet is always the toughest part but it is also the most important part. I do fasted cardio all the time and it does suck. I actually couldn't physically donut today since my legs wouldn't work this morning from Sundays leg day and my heavy ass rack pulls yesterday (although not using legs for pulls they still have to support the weight and I have a small
Injury to my hamstring, so I am a mess. Lol. Just got to do it though. I distract myself when doing cardio
By watching videos on YouTube on my iPhone lol def helps.

You couldn't donut?? What's that? A new exercise I'm as yet unaware of?

I totally agree about diet though. Eating for me has become a chore, it's harder than the workouts I do! Just glad I'm cutting now, I was getting seriously fed up of eating in the lead up to Christmas bulking!


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