GJ's 2012 transformation log

[gymjunkie09]

Back day

Pullups
15
12
6

Deadlift
225x5
275x3
315x1
335xfail.....I pulled 370 at the start of this damn my main lifts are slipping

Wide-Grip T-bar Row
45x20
90x10
90x10
90x10
90x10

Hammer Strength Iso Lateral Pulldown
180x10
180x10
160x10
160x10

Low Cable Pully Row
140x10
140x10
140x10
140x10

Close-Grip Cable Pull-Down
100x15
100x15
100x15
100x15

Hammer Strenght Iso Low-Row
R-55x20
L-55x20
R-55x20
L-55x20
R-55x20
L-55x20
R-55x20
L-55x20
R-55x20
L-55x20

15min sauna

 

[moya]

^how much are you below your maintenance calories? might be shredding down a little too fast... could have just been a bad day though we all have them...
but better the perfect conditioning than the strength gains for this contest...

 

[gymjunkie09]

^how much are you below your maintenance calories? might be shredding down a little too fast... could have just been a bad day though we all have them...
but better the perfect conditioning than the strength gains for this contest...

just a couple hundred below but low carb, so I thinks its a combo of low carb and neglecting those lifts in general because I seem to be doing fine in the volume dept just struggling in the strength dept.

 

[moya]

ya, this round ive had my carbs up higher than last year and i feel my strength progression is coming along faster, so that is probably it... low carb and i just 'feel' weak...
you are getting in a good amount of volume, that is somthing i will pick up on in the second half...

 

[LetsGrow]

GJ routines are looking awesome!! How you feeling with everything?

 

[gymjunkie09]

GJ routines are looking awesome!! How you feeling with everything?

Im feeling great now, must be that primo.....I murdered my back yesterday and I can't even tell I trained it which means only one thing, more work....I'm gonna start hitting back,chest, and arms twice a week

 

[LetsGrow]

Im feeling great now, must be that primo.....I murdered my bacl yesterday and I can't even tell I trained it which means only one, more work....I'm gonna start hitting back,chest, and arms twice a week

Sweet! Soon you won't be able to fit through the door

 

[gymjunkie09]

Chest day

Decline Bench 1min rest

150x10
150x10
150x10
150x10
150x10
150x8
150x6
150x6
150x5
150x4

Incline DB Fly
35x20
45x7/35x6
40x5/35x5
30x8

Incline EZ Bar Skullcrusher
60x9
60x7
60x6

Tricep Dip Machine
100x20
95x15
90x15

Hammer Strength ab work....didn't really count reps just went til failure and dropped the pin and went to failure till I got to the bottom of the stack and did this 3 times

15minute sauna

 

[LetsGrow]

Chest day

Decline Bench 1min rest

150x10
150x10
150x10
150x10
150x10
150x8
150x6
150x6
150x5
150x4

Incline DB Fly
35x20
45x7/35x6
40x5/35x5
30x8

Incline EZ Bar Skullcrusher
60x9
60x7
60x6

Tricep Dip Machine
100x20
95x15
90x15

Hammer Strength ab work....didn't really count reps just went til failure and dropped the pin and went to failure till I got to the bottom of the stack and did this 3 times

15minute sauna

Looking good. What's the reason for just two movements for chest? Do you hit it twice a week or something?

 

[gymjunkie09]

Looking good. What's the reason for just two movements for chest? Do you hit it twice a week or something?

I will be hitting chest twice a week starting soon, but after 10 sets of bbl bench press with 1min rest theres not much left in the tank