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Sterolizer's 2012 Transformation Contest Log

Here Sterolizer ,those hammer strength lat pulls are those seated and pull towards you from a hight?

Btw god dam killa routine numbers are awesome. ;)
 
dmk777 said:
Here Sterolizer ,those hammer strength lat pulls are those seated and pull towards you from a hight?

Btw god dam killa routine numbers are awesome. ;)
Click to expand...

Yup those are the ones Dmk. Thanks btw! Hoping to get back to where I left off before I got sick by the end of this contest.
 
Hey SL thats a gr8 back routine bro. Am jealous as hell of your weighted pull ups bro!
You suck buddy! (not really tho)
 
I'm jealous too! I can't do 8 @ bodyweight right now! +45lb plate and damn that's impressive!


Defeat is the stepping stone to victory.
 
sterolizer said:
Yup those are the ones Dmk. Thanks btw! Hoping to get back to where I left off before I got sick by the end of this contest.
Click to expand...

Yeah that's the ones I do you know there are two different ways to hold is that so it hits different parts of your back? I've been doing 5sets on each way.
And your very welcome too!!
 
zedhed said:
Hey SL thats a gr8 back routine bro. Am jealous as hell of your weighted pull ups bro!
You suck buddy! (not really tho)
Click to expand...

Colstreamer said:
I'm jealous too! I can't do 8 @ bodyweight right now! +45lb plate and damn that's impressive!
Click to expand...

Thanks guys! If it makes you two feel any better, I'll remind you I only weigh 150ish not sure what my weight is ATM so plus 45 is around 195-200lbs which might be less than you weigh...
 
sterolizer said:
Thanks guys! If it makes you two feel any better, I'll remind you I only weigh 150ish not sure what my weight is ATM so plus 45 is around 195-200lbs which might be less than you weigh...
Click to expand...

Lol yeah, it's about 40lbs less than I weigh. But still damn impressive.


Nulli secundus - second to none

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

There is only one principal of war. Hit the enemy as hard as you can, where it hurts the most when he aint looking! - field marshal Sir W. Slim

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
 
keep it up negro and dont let let down! u will make alot of improvment by the end
 
I need some thoughts on running this routine. Got some advice from a very knowledgeable friend. I would be hitting the same body part 3 times a week. Here's how it would look.

Monday: Chest+back in am
Shoulders+traps in pm

Tuesday: Legs+calves in am
Arms(bi's/tris/forearm) in pm

Wednesday: repeat Monday

Thursday: repeat Tuesday

Friday: repeat Monday

Saturday: repeat Tuesday

Sunday: OFF

But different exercises, varied reps and weight every repeat day. Lift heavy first two days, Monday and Tuesday, and then the rest of the week is still 80% max for 8-12reps, with different exercises and weight. How does that look? Good idea?
 
Here's what I did today!

Saturday:

Shoulders:

• Dumbbell Presses: 3 Sets, Warmup

• Dumbbell Presses: 4 Sets
1x12 55lb
1x10 55lb
1x7 55lb
1x10 40lb

• Front Barbell Presses: 3 Sets
1x10 135lb
1x8 135lb
1x10 95lb

• Bent-Over Dumbbell Laterals: 3 Sets
1x12 25lb
1x12 25lb
1x10 25lb

Cable lateral raises: 6sets
1x10 30lb
1x10 30lb
1x8 30lb
1x10 20lb
1x10 20lb
1x8 20lb

Triceps: Sets

• Cable Pushdowns ("V" Bar): 5 Sets
1x6 85lb
1x10 75lb
1x10 75lb
1x8 75lb
1x10 55lb

• Close-Grip Bench Presses: 3 Sets
1x10 135lb
1x8 135lb
1x8 135lb

• Machine tri extension: 3 Sets
1x10 75lb
1x10 55lb
1x18 45lb

I have some shoulder vids of today too I will throw on tomorrow when I get to a computer!
 
 
Now you are going to make me video tape some of my trainings...lol :D
 
Training twice a wk on each bodypart is enough,you Grow when you rest/sleep & Eat

Each bodypart 3 times a week is too much ,no time for muscle recovery! but be sure to slam in those calories!
 
radar said:
training twice a wk on each bodypart is enough,you grow when you rest/sleep & eat

each bodypart 3 times a week is too much ,no time for muscle recovery! But be sure to slam in those calories!
Click to expand...

+1
 
Yup agree with RADAR 100% on that.
 
Thanks everyone here's tonight's supper my wonderful gf made me! Some chicken, mashed potatoes, and veggies. Yum!!!
 
Nice vids mate only thing is u do as i do an forget to take more time lowering down,wen i remember for cpl weeks it does make difference,slow down an power up
 
sterolizer said:
Here are the links to the videos! Let me know if they work! I'll be putting more up this coming week!

Shoulders - YouTube

Shoulders-2 - YouTube

Shoulders-3 - YouTube

Shoulders-4 - YouTube

Shoulders-5 - YouTube

Shoulders-6 - YouTube

Shoulders-7 - YouTube
Click to expand...

on the seated db press try only going about 3/4 of the way up, not even that....when u go all the way up and tough the db its taking the pressure of your shoulders and putting it on the triceps.....just a thought
 
Nice!
 
Tuesday's workout was chest and bi's here it is... Again keep rest to a maximum of 30 seconds..

Chest:

Decline bench: 4sets
1x8 135lb (warmup)
1x6 215lb
1x10 185lb
1x9 135lb

Incline bench: 3sets
1x6 65lb
1x6 55lb
1x6 45lb

Incline flyes:3 sets
1x10 35lb
1x9 35lb
1x8 35lb

Wide stance dips: 3sets
1x12 bw
1x10 bw
1x10 bw

Biceps:

Concentration curls: 3sets
1x10 30lb
1x8 30lb
1x8 20lb

Preacher curls: 3sets
1x10 55lb
1x10 44lb
1x10 35lb
 
Thanks again everyone, you all help to motivate me, and keep me going. Did legs today, didn't get into the gym till 9:00pm. But still fcking killed it!

Quads:

Squats: 5 sets
1x12 135lb (warmup)
1x12 225lb
1x12 225lb
1x10 225lb
1x12 135lb

Sled: 4sets
1xfail 45lb per side
1xfail 45lb per side
1xfail 45lb per side
1xfail 45lb per side

Hamstrings:

Glute extension: 3sets
1x15 75lb
1x12 75lb
1x12 75lb

Leg curls: 3sets
1x12 125lb
1x10 145lb
1x10 145lb

Calve raises: 4 sets
1xfail 2 plates
1xfail 2 plates
1xfail 2 plates
1xfail 1 plate
 
gymjunkie09 said:
on the seated db press try only going about 3/4 of the way up, not even that....when u go all the way up and tough the db its taking the pressure of your shoulders and putting it on the triceps.....just a thought
Click to expand...

Just noticed these vids. Awesome job great form and lifts ;)
 
You take good care of them legs Stero I bet they look super nice right now mm hmmm!

Seriously nice numbers dude! Those leg curls look serious bro!
 
sterolizer said:
Thanks again everyone, you all help to motivate me, and keep me going. Did legs today, didn't get into the gym till 9:00pm. But still fcking killed it!

Hey bro your leg workout looks killa. Just one comment below.

Quads:

Squats: 5 sets
1x12 135lb (warmup)
1x12 225lb
1x12 225lb
1x10 225lb
1x12 135lb

Sled: 4sets
1xfail 45lb per side
1xfail 45lb per side
1xfail 45lb per side
1xfail 45lb per side
Perfect that your doing these right after squats bro. But I think you can add weight now. You only need to hit right around 20 (for most peeps) for the gr8 benefit.

Hamstrings:

Glute extension: 3sets
1x15 75lb
1x12 75lb
1x12 75lb

Leg curls: 3sets
1x12 125lb
1x10 145lb
1x10 145lb

Calve raises: 4 sets
1xfail 2 plates
1xfail 2 plates
1xfail 2 plates
1xfail 1 plate
Click to expand...

Nice job here bro. KILLA!
 
Stero, edumecate me bro, what's a "glute extension"?


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

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
 
To protct those legs and other body parts add 1/2 pack of jello to your shake Every day.
 
^^^Yep I swear by this protocol!^^^
But I use plain gelatine found in the canning section or the jello section of your store.
 
and when doing leg presses after squats turn your feet inwards for a few sets,then out wards a few,Do also narrow leg presses Where the Knees almost touch each other ,then add a wide stance to it!
 
Sorry I have posted up, I've been away from the comp for a while, and too much too type out on my phone. Here was last weeks Back day.

Pullups: (supersets)
1X10 BW (warmup)
1X8 BW+ 45lb plate (widegrip)
1X10 BW+ 45lb plate (neutral grip)
1X6 BW+ 45lb plate (widegrip)
1X8 BW+ 45lb plate (neutral grip)
1X5 BW+ 45lb plate (widegrip)
1X7 BW+ 45lb plate (neutral grip)
1X6 BW (widegrip)
1X6 BW (neutral grip)

Lat Pulldowns:
1X9 175lb
1X8 165lb
1X7 165lb

Rope cable seated rows:
1X12 100lb
1X10 140lb
1X10 120lb

Hammer strength pulldowns Superset with, Hammer strength setted rows:

1Xfail 45lb plate per side (pulldown)
1X12 two 45lb plate per side (row)

1Xfail 45lb plate per side (pulldown)
1X10 two 45lb plate per side (row)

1Xfail 45lb plate per side (pulldown)
1X8 two 45lb plate per side (row)

1Xfail 45lb plate per side (pulldown)
1X6 two 45lb plate per side (row)

lying DB pullover:

1Xfail 45lb
1Xfail 45lb
1Xfail 45lb
 
brittneyleigh79 said:
Nice leg workout man!! Keep kicking a$$!!!

Brittneyleigh79
Click to expand...

Thanks Britt!


dmk777 said:
Just noticed these vids. Awesome job great form and lifts ;)
Click to expand...

Thanks Donna, I'll try and get more videos up soon!


obsessedwliftin said:
Still looking good Stero!
Click to expand...

Thanks OWL!!


Chopzilla said:
You take good care of them legs Stero I bet they look super nice right now mm hmmm!

Seriously nice numbers dude! Those leg curls look serious bro!
Click to expand...

Thanks Chops, when I do legs I think of you lol


zedhed said:
Nice job here bro. KILLA!
Click to expand...
Thanks for the tips ZED!


Colstreamer said:
Stero, edumecate me bro, what's a "glute extension"?
Click to expand...
Like this brotha


hurricane said:
kill dat shyt ngr!
Click to expand...
Thanks Cane!


RADAR said:
To protct those legs and other body parts add 1/2 pack of jello to your shake Every day.
Click to expand...
Thanks for the tip radar!
 
sterolizer said:
Thanks man! Just got out from doing chest and bi's here's a update pic just for you bro!
Click to expand...

Lookin good bro!


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

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
 
After a week off from posting here, everything went great last week. Just needed that little break from posting in the log. Today I hit chest again. Here it is folks... 30 seconds max rest between sets

Incline DB press
1x9 70lb
1x9 60lb
1x9 50lb
1x7 50lb
1x7 50lb
1x8 50lb

Incline flyes
1x9 40lb
1x8 40lb
1x8 40lb
1x8 40lb

Wide dips superset w/ decline hammer strength
1x12 bw dips
1xfail (15-20 reps) 45lb per side
1x10 bw dips
1xfail 45lb per side
1x9 bw dips
1xfail 45lb per side

High Cable flyes
7 sets to fail started at 65lb per side worked way down to 35lb per side
 
So what's going on in here...?
 
LetsGrow said:
So what's going on in here...?
Click to expand...

Dunno man. Stero ain't updated in nearly a week! Hope he's still killin it daily.


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

Defeat is the stepping stone to victory.
 
Nice. How is the weather in the uk? Gray, rainy and miserable as usual? Lol
 
LetsGrow said:
Nice. How is the weather in the uk? Gray, rainy and miserable as usual? Lol
Click to expand...

Actually no. It's unseasonably warm. 11 degrees C no idea what that is in F...


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

Defeat is the stepping stone to victory.
 
Colstreamer said:
Dunno man. Stero ain't updated in nearly a week! Hope he's still killin it daily.
Click to expand...

Yup I'm, Still killin it Brotha. I've fallen a little behind with my postings, in the log. Spending too much time down in Chat busting balls I guess. Leg day today, I'll be posting back up regularly now.
 
Colstreamer said:
Actually no. It's unseasonably warm. 11 degrees C no idea what that is in F...


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

Defeat is the stepping stone to victory.
Click to expand...

That's still a bit cold....for me anyway! ha! It's about 50F.
 
Colstreamer said:
Actually no. It's unseasonably warm. 11 degrees C no idea what that is in F...


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

Defeat is the stepping stone to victory.
Click to expand...

See this is the problem...everyone should just use the USA standards of measurement, less confusion then :). Come on mates get with it!!
 
The world does revolve around us! Didn't you get the memo!? ;)
 
Did legs today here it's is:

Squats 7 sets of 135lb just focused on the stretch at the bottom holding it and exploding up, and coming back down slowly.

Sled press 5 sets, one set with two 45's on each side, for 8 deep reps. 4 sets with one 45lb plate on each side, again focusing on the stretch and contraction. Both of these I pointed toes outwards really need to bring out my teardrops more.

Glute extensions I did 4 sets of 50lb isolated each leg.

Isolated single leg Lying Hamstring curls, 4 sets of 70lb.

Sitting hamstring curls 5 sets 2 of them were drop sets. Just focused on burning them out, weight ranged between 50-30lbs
 
CoBra666 said:
i actually really like doing logs, good for keeping all ur info. great for tips and tweaks, and once u get a good following i always felt like i let everyone down if i missed a day
Click to expand...

Agreed it really helps me with advice and extra confidence and motivation

Sent from my LG-LW690 using EliteFitness
 
Hit Chest today, lots of volume. Well may not be lots by your standards but I'm going to be increasing my volume now overall. Again keeping rest to max of 30 seconds.

Incline DB press
1X9 70lb
1X9 65lb
1X8 60lb
1X8 50lb
1X8 40lb
1X8 35lb

Incline DB flyes
1X9 35lb
1X8 35lb
1X8 35lb
1X8 40lb

Decline Hammer Strength bench press

1Xfail 12-20 reps 45lb plate on each side
1Xfail 12-20 reps 45lb plate on each side
1Xfail 12-20 reps 45lb plate on each side
1Xfail 12-20 reps 45lb plate on each side
1Xfail 12-20 reps 45lb plate on each side
1Xfail 12-20 reps 45lb plate on each side
1Xfail 12-20 reps 45lb plate on each side

High cable cross overs
1Xfail 60lb
1Xfail 50lb
1Xfail 50lb
1Xfail 50lb
1Xfail 40lb
1Xfail 40lb
1Xfail 40lb

Biceps

Concentration curls
1X9 35lb
1X6 35lb
1X7 20lb

DB preacher curls
1x10 20lb
1X9 20lb
1X8 20lb

Machine curls single arm
1X10 25lb
1X9 25lb
1X9 25lb

Did some ab crunches on a ball too
 
Wide grip pullups:
1X9 Bodyweight
1X10 Bodyweight+10lbs
1X10 Bodyweight+20lbs
1X10 Bodyweight+30lbs

Single arm DB rows:
1X11 75lbs
1X11 80lbs
1X10 80lbs
1X8 80lbs

Lateral cable pulldowns:
1X12 105lbs
1X10 150lbs
1X8 120lbs
1X10 105lbs

Lying DB pullovers:
1X10 40lbs
1X8 40lbs
1X6 40lbs
1X6 40lbs
 
03/19/12
Here's what my chest routine turned out like.

Incline DB press:
1x9 80lb dbs
1x10 70lb
1x8 70lb
1x7 60lb
1x7 50lb

Incline flyes:
1x10 40lb db
1x9 40lb
1x8 40lb
1x8 40lb

Decline hammer strength press/ super setted w/wide hammer strength chest press:
1x12 two 45lb plates per side/ 1x15 45lb plate per side
1xfail two 45lb plate per side/ 1xfail 45lb plate per side
1xfail two 45lb plate per side/ 1xfail 45lb plate per side
1xfail 45lb plate per side/ 1xfail 45lb plate per side

High Cable crossovers:
7 sets in total all to failure, with 60lb
 
LetsGrow said:
See this is the problem...everyone should just use the USA standards of measurement, less confusion then :). Come on mates get with it!!
Click to expand...

Uh well everyone used to, Daniel Gabriel Farenheit was polish innit. Most countries switched to Celsius last century cos 0 degrees as the melting point of ice makes more sense than 32 degrees for the freezing point of water. It's like the metric system, so much easier and logical to do everything in tens rather than 12s, 14s and 16s... We even changed out currency to metric in the UK. We used to have 240 pennies in a pound and twenty shillings @ 12d per shilling.....


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

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
 
LetsGrow said:
The world does revolve around us! Didn't you get the memo!? ;)
Click to expand...

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
 
sterolizer said:
6 degrees C here today at home here
Click to expand...

Where's home for you bro?


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

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
 
CoBra666 said:
Americans have a common misconception that the world revolves around them.

Nice log Stero
Click to expand...

To be fair though it's not entirely their fault, I noticed there was very little news reported from outside the US, you're only really aware of the rest of the world when ya watch the news or read a paper....


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

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
 
sterolizer said:
03/19/12
Here's what my chest routine turned out like.

Incline DB press:
1x9 80lb dbs
1x10 70lb
1x8 70lb
1x7 60lb
1x7 50lb

Incline flyes:
1x10 40lb db
1x9 40lb
1x8 40lb
1x8 40lb

Decline hammer strength press/ super setted w/wide hammer strength chest press:
1x12 two 45lb plates per side/ 1x15 45lb plate per side
1xfail two 45lb plate per side/ 1xfail 45lb plate per side
1xfail two 45lb plate per side/ 1xfail 45lb plate per side
1xfail 45lb plate per side/ 1xfail 45lb plate per side

High Cable crossovers:
7 sets in total all to failure, with 60lb
Click to expand...

Mate I seem to have single handedly jacked your thread! Sorry about that!!!

Gotta say though, some bloody impressive work in here. Makin me feel slack!

Keep it up bro! :)


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

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
 
sterolizer said:
Lol I know you're in here talking to yourself haha!
Click to expand...

Yeah I spend too much time talking to myself and not enough time killing shit in the gym!
 
Colstreamer said:
Mate I seem to have single handedly jacked your thread! Sorry about that!!!

Gotta say though, some bloody impressive work in here. Makin me feel slack!

Keep it up bro! :)


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

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
Click to expand...



Good work!
 
sterolizer said:
Lol whats CW bredin?
Click to expand...

CW = Commonwealth
Bredrin= colloquial pronunciation of brethren

:D


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

Defeat is the stepping stone to victory.
 
20.03.2012 Leg day
I was really feeling stress in my joints doing legs (my knees) I've never had this problem before. Any tips for making things a little easier on joints? I know radar had mentioned jello before a workout, I'm going to give it a shot. Anyways here it is.

Squats:
1xbar (warmup)
1X12 135lb (warmup)
1x12 225lb
1x12 225lb
1x10 225lb
1x10 135lb

Sled:
1X10 two plates per side
1x8 two plates per side
1x8 two plates per side
1x10 one plate per side

Leg press:
1X15 3 plates per side
1x15 3 plates per side
1x14 3 plates per side

Isolated leg Glute extension:
1x15 75lb
1x12 75lb
1x12 75lb

Sitting Hamstring curls:
1xfail(10-15reps) 165lbs / 1xfail(10-15reps) 105lbs
1xfail(8-10reps) 165lbs / 1xfail(10-12reps) 105lbs
1xfail(6-8reps) 165lbs / 1xfail(8-10reps) 105lbs

Stiffed leg deads:
1xfail(15-20) 90lb
1xfail(15-20) 90lb
1xfail(15-20) 90lb
1xfail(15-20) 90lb

Calves sitting raises:
1x12 90lbs
1x10 90lbs
1x9 90lbs
1x7 90lbs
 
nice workout! how many omegas you take a day? i hear your supposed to take about 9g. i got some joint issues so i been taking quite a bit for awhile.. hgh is nice too
 
Stero's workours are always great!
 
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