GJ's 2012 transformation log

[gymjunkie09]

Am fasted cardio 30min 400cals

 

[RADAR]

Yeah my boy has got a bunch he's gonna throw me some

I hope they work better for you than they did for me, they made me restless.

 

[bader85]

I hope they work better for you than they did for me, they made me restless.

Ditto. Melatonin keeps me up, but some tryptophan 500mg - 1000mg and some unisom and a nice book and 15-20 mins later I can't keep my eyes open.

 

[gymjunkie09]

I hope they work better for you than they did for me, they made me restless.

Me too cause if It gets any worse I'm just gonna start sleeping every other day lol

 

[Colstreamer]

Leg Day

10min lit cardio wu

wu
leg curl/leg extension supersets
70x20/40x20
70x20/40x20
70x20/40x20

Squats
135x10
185x12
185x12
185x10
185x10

Front Squats
135x10
135x10
135x10

Leg Press
Feet Wide-360x25
Feet Close-360x25
Feet Wide-360x25
Feet Close-360x25
Feet Wide-360x25
Feet Clsot-360x25

SLDL
135x10
185x10
185x10
185x10
185x10

almost lost my breakfast today lol... front squats irritated my shoulder so ill use those sparingly although I like the way they work my core compared to the machine hack squats
and insomnia has been an issure his week, probably getting 5-6 hours a night but feel surprisingly good on that amount of sleep

That's pretty much all I ever get, 5-6 hours. That's what happens when you work 12 hours a day. I usually feel fine for it though, anything less than 5 hours and I start feeling like complete shit though...

I find the same thing with front squats. Love the way they hit my core and knees too but they're a right old pain on the shoulder where you rest it.


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Defeat is the stepping stone to victory.

 

[gymjunkie09]

That's pretty much all I ever get, 5-6 hours. That's what happens when you work 12 hours a day. I usually feel fine for it though, anything less than 5 hours and I start feeling like complete shit though...

I find the same thing with front squats. Love the way they hit my core and knees too but they're a right old pain on the shoulder where you rest it.


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Defeat is the stepping stone to victory.

Yeah I'm still feeling it in my shoulder from those, gonna have to leave them alone I guess. I'm gonna have to see a doc after this contest there's no way around it. I'm getting 4-5 hours if I'm lucky but I feel like Im getting 7-8 tho that's the crazy thing, but I just know it can't be good for my body lol

 

[Colstreamer]

Yeah I'm still feeling it in my shoulder from those, gonna have to leave them alone I guess. I'm gonna have to see a doc after this contest there's no way around it. I'm getting 4-5 hours if I'm lucky but I feel like Im getting 7-8 tho that's the crazy thing, but I just know it can't be good for my body lol

I read once that everyone is different when it comes to sleep. Some people can get by on 5-6 hours others need 8-10 hours per night. I usually go to sleep at midnight and wake at 6. If I go to sleep earlier I just wake before my alarm, however I will nap during the day..


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Defeat is the stepping stone to victory.

 

[gymjunkie09]

I read once that everyone is different when it comes to sleep. Some people can get by on 5-6 hours others need 8-10 hours per night. I usually go to sleep at midnight and wake at 6. If I go to sleep earlier I just wake before my alarm, however I will nap during the day..


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Defeat is the stepping stone to victory.

Usually I'm one of those that need their 8 tho that's the thing, its def catching up to me but I slept like rock last night now its time 2kts today

 

[gymjunkie09]

fridays arm workout

EZ Bar Curl
60x10
80x10
80x10
80x10
60x20

Reverse Grip Curl
60x10
60x12
60x12
60x12

WG Curl
80x8
70x10
70x10
70x10

DB Hammer Curl
35x20
35x20
35x20
25x30

Incline Skullcrusher
60x20
80x12
80x12
80x10
60x15

Straight Bar Cable Pushdown
70x10
79x9
60x10
50x15

Reverse Grip Cable Extension
50x12
50x12
50x12
50x12

Ab work

 

[gymjunkie09]

Sunday

AM fasted Cardio 40min 510 cals


Delts/Traps

Seated Military Press/Calf Press
95x10/270x40
135x10/270x40
145x7/270x35

Stip Sets
135x8/115x4/95x5/270x35
135x5/115x4/95x5/270x30

DB Lat Raise DBL Dropset
35x10/30x10/25x10
35x10/30x7/25x4
30x10/25x7/20x6

Short Bar High Pull
100x10
100x10
100x10
100x10

DB Delt Front Raise
35x20
40x20
40x20
40x20

BBL Shrugs
225x10
245x10
265x10
265x10
265x10

Reverse BBL Shrugs Smith
145x12
155x12
155x12
155x12
155x12
155x12
155x12

Machine Rear Delt Fly
85x15
90x15
85x15
80x10
70x15
70x15
70x15

Ab work