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Sterolizer's 2012 Transformation Contest Log

Sorry I haven't been posting my workouts, I've been busy studying this last week, I had my testings over the weekend. Passed my practical, now just waiting 4-6weeks for my results on the written. I'll be posting up this weeks workouts again, along with hopefully some vids. Chest day today, you'll hear from me later tonight.
 
Forgot to post up my chest workout here it is

Incline DB press
1x8 80
1x8 70
1x8 60
1x9 50

Incline flyes
1x9 40
1x8 40
1x8 40

Flat bench hammer strength
1x10 45
1x8 45
1x10 25

Upper cable crossovers
1x10 60
1x10 50
1x10 40
1x10 40
1x10 40
 
Dam mean and lean bro but wanna see the wheels too man!
Youve done a dam nice job so far bro. Best of luck to you.
 
sterolizer said:
Thanks Cali! You still planning on competing in aug at the national?
Click to expand...

No...I won't be ready for the qualifiers in June. I'm shooting for October (Muscle Beach) and then look at provincials next year, hopefully. The last few months have been a bit of a write off for me so just getting back at it consistantly.
 
Good lord they look ready for business you built some serious pins there 😃
 
caligirl85 said:
No...I won't be ready for the qualifiers in June. I'm shooting for October (Muscle Beach) and then look at provincials next year, hopefully. The last few months have been a bit of a write off for me so just getting back at it consistantly.
Click to expand...

Well that's good you're getting back
In the groove of things. The stage will always be there! Hopefully I can get into the qualifiers in time!

dmk777 said:
Good lord they look ready for business you built some serious pins there 😃
Click to expand...

Thanks Donna, I've really been trying to keep focused on my legs the last 6 months, they've always lagged the most and need the most attention, chest and back are my next focus.
 
Here's how leg day went

Hack squats:
1x12 45 per side (warmup)
1x12 two 45's per side
1x10 three 45's per side
1x8 three 45's per side
1x9 two 45's per side
1x13 45 per side

Leg press:
1x10 five 45 plates per side
1x8 five 45 plates per side
1x8 five 45 plates per side

Leg extensions:
1x10 165
1x8 165
1x10 120

Sitting hamstring curls:
1xfail 140
1xfail 120
1xfail 100

Glute extensions:
1x12 50
1x11 50
1x10 50
 
sterolizer said:
Here's how leg day went

Hack squats:
1x12 45 per side (warmup)
1x12 two 45's per side
1x10 three 45's per side
1x8 three 45's per side
1x9 two 45's per side
1x13 45 per side

Leg press:
1x10 five 45 plates per side
1x8 five 45 plates per side
1x8 five 45 plates per side

Leg extensions: Bro, Ft Squats will be much more beneificil for you and wont wreck your knees in the process. You have no idea of the wear and tear that you are needlessly putting on your pataller carteledge here. Really and truly this is the very worst thing that you can to do to your knees. Just give high rep ft squats a try. Center the weight over the middle of your foot.
1x10 165
1x8 165
1x10 120

Sitting hamstring curls:
1xfail 140
1xfail 120
1xfail 100

Glute extensions:
1x12 50
1x11 50
1x10 50
Click to expand...

Nice bro except for the crappy knee killing leg extensions....:evil:
 
Hey zed I usually try to stay away from leg extensions, but the Sled and all the racks were being used up, and I didn't feel like waiting around for one of the pieces of equipment
 
sterolizer said:
Here are the wheels after leg day
Click to expand...

i6N4CZa9B2OSw.gif
 
LOL ok bro I guess Ill give you that one time then.
 
Did back yesterday, and just spent the whole day moving today, I'm tired, I'll post up my back workout I did Friday tomorrow, and I'll be hitting shoulders and tris as well too
 
Man I so hate moving. And you did it after a back day. Thats pretty ballsy bro. Just be careful, dont wanna see you in the injured reserve list.
 
Friday back day:

Pull ups:
1x10 bw(warmup)
1x12 bw+10lbs
1x10 bw+20lbs
1x9 bw+30lbs
1x12 bw

Db rows:
1x13 80lb
1x12 80lb
1x10 80lb

Cable pulldown:
1x13 120lb
1x10 120lb
1x10 100lb

Lat pullover:
1xfail 40lb
1xfail 40lb
1xfail 40lb
 
Yeah moving is like a weeks WO in 1 day lol. ... Looking amazing buddy super job ...:)
 
So I took Saturday and Sunday off for the move. I was tired as hell, ended up falling asleep last night at 7:30pm. Missed out on shoulders,traps, and triceps but I'll just have to hit them next week twice as hard. Chest day again today! I'll post up later!
 
Stero man, your pull ups are mental! I can't even do 10 of em @ BW let alone with weight attached to my belt!


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

Defeat is the stepping stone to victory.
 
Chest:

Incline db press:
1x8 80lbs
1x8 70lb
1x7 65lb
1x7 50lb

Incline db flyes:
1x9 40lb
1x7 40lb
1x7 35lb

Decline hammer strength press:
1x12 two 45lb plates per side
1x8 two 45lb plates per side
1x10 one 45lb plate per side

High cable flyes:
1x12 70lb
1x12 60lb
1x12 50lb
1x12 40lb
1x12 30lb
1x10 30lb

Bi's:

Db preacher curl:
1x15 25lb
1x10 25lb
1x10 20lb

Ezbar curls:
1x9 60lb
1x10 40lb

Single arm Cable curls:
1xfail 30lb / 1xfail 20lb / 1xfail 10lb
1xfail 30lb / 1xfail 20lb / 1xfail 10lb
1xfail 30lb / 1xfail 20lb / 1xfail 10lb
 
Legs today kept them short and simple.

Squats:
1x15 bar (warmup)
1x15 135 (warmup)
1x15 225
1x12 225
1x10 225

Isolated single leg, leg press machine: (trying to bring my right leg to match my left, they look a little uneven)
1x7 100
1x12 85
1x10 85

Single leg lying hamstring curls:
1x13 45
1x12 45
1x12 25

Stiff leg dead:
1x10 95
1x10 95
1x9 95

Calves:
Sitting raises 3 sets 90lbs
Leg press raises 3 sets 220lbs
 
dmk777 said:
Yeah moving is like a weeks WO in 1 day lol. ... Looking amazing buddy super job ...:)
Click to expand...
Thanks Donna! Almost have all the unpacking done now!

Colstreamer said:
Stero man, your pull ups are mental! I can't even do 10 of em @ BW let alone with weight attached to my belt!
Click to expand...
Thanks CS! You're carrying much more weight than me, so your probably lifting more with just your BW alone!

obsessedwliftin said:
Liking the pull ups myself Stero. Good work bro!
Click to expand...
Thanks OWl! I'm really starting to notice my lats filling in more.

Mad_Max21 said:
Nice work bro!!
Click to expand...
Thanks max!
 
The pull ups are dam impressive bro. Glad to see that YOUR seeing results.
 
Hit back today...

Pull ups:
1x10 (BW)
1x10 BW+10lbs
1x10 BW+20lbs
1x8 BW+30lbs
1x10 BW

DB rows:
1x12 80lb
1x10 80lb
1x10 80lb

Lat pull downs:
1x15 100lb
1x15 100lb
1x15 100lb

Lat pullovers:
1x12 40lb
1x10 40lb
1x9 40lb

Abs:
8 sets ball crunches
 
Alright bro, I just deadlifted 405x5 at a BW of 185 2 days ago. With that said, I can only do single digit pullups. What gives? How do you think I should train pullups? My primary goal would be to be able to do 15+ in one set, secondary goal would be to add width to my lats. Fuckin pisses me off that I suck ass at pullups, I just hate them
 
Me too glad but then again Im a svelt 240 Lbs.....
 
sterolizer said:
Hit back today...

Pull ups:
1x10 (BW)
1x10 BW+10lbs
1x10 BW+20lbs
1x8 BW+30lbs Ok bro so what is your total weight here?:qt:
1x10 BW

DB rows:
1x12 80lb
1x10 80lb
1x10 80lb

Lat pull downs:
1x15 100lb
1x15 100lb
1x15 100lb

Lat pullovers:
1x12 40lb
1x10 40lb
1x9 40lb
I love these, but my dam tirceps poop out.

Abs:
8 sets ball crunches
Click to expand...

Nice workout bro. Keep up the good work man!
 
Shoulders on Saturday, here it is.

DB shoulder press:
1x10 70lb
1x8 60lb
1x8 50lb
1x8 40lb

DB Lateral raises:
1x12 30lb
1x12 30lb
1x10 30lb

DB front raises:
1x12 40lb
1x10 40lb

EZ bar press:
1x15 75lb
1x12 75lb
1x10 75lb

Hammer strength press:
1xfail 45lb plate per side
1xfail 45lb plate per side
1xfail 45lb plate per side

5 sets of Ab work on the ball
 
zedhed said:
Nice workout bro. Keep up the good work man!
Click to expand...
Total weight there would be around 190lbs. Thanks zed! Hopefully I interested my hot, sexy gf into coming to my gym with me, to do some videos of my workout sets throughout the whole week.

the.gladiator1987 said:
Alright bro, I just deadlifted 405x5 at a BW of 185 2 days ago. With that said, I can only do single digit pullups. What gives? How do you think I should train pullups? My primary goal would be to be able to do 15+ in one set, secondary goal would be to add width to my lats. Fuckin pisses me off that I suck ass at pullups, I just hate them
Click to expand...
Just keep it up bro and it will come in time. I only Stiff Leg Deadlift at 315lbs for 12 reps.
 
Hit chest yesterday. Didn't get much for video, I'll wait till later this week when I hit it again to video the entire workout. Legs tonight, but I'll post up what I did for chest yesterday.

Incline bench:
1x12 80lb
1x9 70lb
1x7 70lb
1x10 50lb

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

Decline hammer strength press:
1x17 two 45lb plates per side
1x12 two 45lb plates per side
1x10 two 45lb plates per side
1x 10 one 45lb plate per side

High pulley cable flyes:
7 sets to failure

I have a vid of one of the hammer strength decline presses sets on my phone I'll put up later
 
Did legs yesterday. But I've been so tired and stressed lately haven't felt in the mood to post up the workout info. I feel like my routine workout has done its job and it's time to switch it up for the last few weeks, maybe bring out some new muscle development. Here's kind of the routine I'll be doing but it will be modified a bit. I was going to do this or HRT (hell raisers training)



routine notes
Though this routine looks deceptively simple (the heaviest weights aren't used), believe me, it's not so easy. This routine looks to maximize your pump and your results. Keep your rest period between each to a minimum (no more than 30 seconds). It should produce nice size, shape and overall definition.


Feel free to make changes to this to make it work for me (ZED/radar) who ever would like to chime in.

CYCLE: 6-Day Split, Two Days On, 1 Day Off, Two Days On, 1 Day Off
(MAXIMUM of 30sec rest)


Monday: Chest/Shoulders

Chest
• Decline Smith Presses: 4 Sets x 12 Reps
• Flat Hammer Presses: 4 Sets x 25 Reps
• Incline Dumbbell Flyes: 3 Sets To Failure

Front/Side Delts
• Seated Dumbbell Presses: 3 Set x 25 Reps
• Reverse EZ Bar Presses: 3 Set To Failure
• Seated Dumbbell Side Laterals: 3 sets To Failure

Tuesday: Quads/Hams

Quads (2 Full Rotations)
• Leg Presses: 4 Sets x 25 Reps
• Horizontal Leg Presses: 3 Set x 40 Reps
• Lunges: 4 Set x 40 Reps

Hams
• Leg Curl Machine: 5 Sets To Failure

Wednesday: OFF

Thursday: Back/Shoulders/Traps

Back
• Pull-ups: 3 Sets x 12 Reps
• Dead Lifts: 3 Sets x 10 Reps
• Dumbbell Rows: 3 Sets x 10 Reps
• Lat Pulldown: 3 Sets x 10 Reps

Rear Delts
• Rear Delt Machine: 3 Sets x 25 Reps

Traps
• Barbell Shrugs: 3 Sets x 12 Reps
• Reverse Shrugs: 3 Sets x 12 Reps
• Upright Rows: 3 Sets x 12 Reps

Friday: Arms/Calves

Biceps
• Standing Dumbbell Curls: 3 Sets x 10 Reps
• Dumbbell Drag Curls: 3 Set x 20 Reps
• Incline Hammer Curls: 3 Set x 15 Reps

Triceps
• Close-Grip Benches: 3 Set x 25 Reps
• Tricep Press Downs: 3 Set x 25 Reps
• Double Arm Kickbacks: 3 Set x 25 Reps
• Bench Dips: 3 Set To Failure

Forearms
• Wrist curls forward/reverse: 3/3 sets to failure

Calves
• Seated Calf Raises: 3 Sets x 15 Reps
• Donkey Calf Raises: 3 Sets x 15 Reps

Saturday: OFF

Sunday: REPEAT
 
Here's how today looked like.

Thursday: Back/Shoulders/Traps

Back
• Pull-ups: 3 Sets x 12 Reps- 30lbs added for weight
• Dead Lifts: 3 Sets x 10 Reps- 135lbs
• DB Rows: 3 Sets x 10 Reps- 75lbs
•Pulldown: 3 Sets x 10 Reps- 100lbs

Rear Delts
• Rear Delt Machine: 2 Sets x 25 Reps- 55lbs

Traps
• BB Shrugs: 3 Sets x 12 Reps- 225lb
• Rear Shruge: 3 Sets x 12 Reps-225
• Upright Row: 3 Sets x 12 Reps-70lb
 
And yet again another dam nice workout by the lizer!
Keepkillindatshit bro. Doin good in here!
 
I wouldnt adjust a routine unless u have a laggin part but to me u look very in proportion i would maybe get more compounds in im focusin alot if my time on compounds an heavy an leaving the upper reps for any isolations,i think u are very tight but maybe pack on mass with heavy compounds but hey u can do pullups with me hanging from u so good job
 
badboybounce said:
I wouldnt adjust a routine unless u have a laggin part but to me u look very in proportion i would maybe get more compounds in im focusin alot if my time on compounds an heavy an leaving the upper reps for any isolations,i think u are very tight but maybe pack on mass with heavy compounds but hey u can do pullups with me hanging from u so good job
Click to expand...

I don't know how much mass I would gain especially because I'll be dropping my carbs some. I think now trying to focus on bringing out small striations in the muscle is probably going to be any easier more beneficial break from hitting heavier weights. I'll stay heavy on the compound movements, but lighter weight high reps to maximize the pump on smaller movements.
 
sterolizer said:
Thanks guys! Does anyone have any comments on the workout routine?
Click to expand...


Actually I do bro. I know what you are trying to do but going to 25reps is excessive IMO. I think if you want to gain a certain number of reps per exercise then you could do so by adding a set or two. Limit the rest period to 15 to 30seconds and be much more beneficial to your over all goal. Rep to 15 with a weight you can do 15 of on each exercise and add sets verses longer duration of the same. Hope that makes sense to you bro.
 
25 reps on legs made my legs grow tremendously! I also gained weight faster when i switched to 25 rep legs
 
Evan Tipps said:
25 reps on legs made my legs grow tremendously! I also gained weight faster when i switched to 25 rep legs
Click to expand...

Really? That's a new one on me for sure. I was always taught heavy weight and a 5-8 rep range to grow.
That being said his current goal as stated is to striate and shred. I stand by my post for the current goal.
Sent from my DROIDX using EliteFitness
 
I didnt believe it either bro. But the owner of the gym I go to is a former bb. and he said legs react better to higher reps (preferably 25). So I tried it for a few weaks, and its helped alot
 
Evan Tipps said:
I didnt believe it either bro. But the owner of the gym I go to is a former bb. and he said legs react better to higher reps (preferably 25). So I tried it for a few weaks, and its helped alot
Click to expand...

Funny you say that because that's the body part I struggle with most. I may have to give it a run and see. Would have to lower the weight considerably though.

Sent from my DROIDX using EliteFitness
 
Yeah give it a shot! I was very skeptical about it as well. This is what he had me doing for legs. Back squats 6 sets 25 reps, Incline leg press 6 sets 25 reps, Hamstring curls/superset with leg ext 6 sets 25 reps. Straight leg deadlifts after if have the energy. Honestly, if you're doing squats and straining as much as you can to get 3-6 reps are you contracting your muscles at all? Contracting your muscles is what makes them grow! So 25 reps lets you squeeze more and pump them up more as well
 
This is how chest looked yesterday.

Incline bench:
1x10 80lb
1x7 70lb
1x6 70lb
1x8 50lb

Decline hammer strength press:
1x12 2plates a side
1x12 2 plates a side
1x7 2 plates a side
1x12 1 plate a side

DB Flat bench hammer press:
1x18 35lb
1x16 25lb

Incline DB flyes:
1x12 40lb
1x10 40lb
1x8 40lb

Abs:
3 sets of ball crunches
 
Lol just realizing I have a low post count compared to a lot of the other peeps in the contest. I sure hope it doesn't turn into a popularity contest.
 
Lol doubt it bro. If it does D's got us ALL beat hands down! No competition really!
 
Nah no popularity contest. Its all about how much each of transforms from what you were at the beginning.
 
Lol @ stero benching a total of 80lbs. Bbb had a legit question I guess I just knew because stero is my boy. So I found that shit funny. Lmao

Sent from my DROIDX using EliteFitness
 
obsessedwliftin said:
Lol @ stero benching a total of 80lbs. Bbb had a legit question I guess I just knew because stero is my boy. So I found that shit funny. Lmao

Sent from my DROIDX using EliteFitness
Click to expand...

Lololol I would feel like the biggest puss only being able to bench a total of 80lbs!
 
sterolizer said:
Lololol I would feel like the biggest puss only being able to bench a total of 80lbs!
Click to expand...

I saw this yesterday. LMAO

some high school kid at my gyn was pressing the bar with a 10 and a 5 on each side....so 75 pounds....and the shit did not look easy for him.

it was pretty funny and I felt embarassed for him. I think I came out of the womb stronger than that. lol

but I guess everyone has to start somewhere. Ill have alot more respect for the kid if he's still there in 6 months. But he probably wont.

STERO, cant wait for them final pics bro. Keep killin it
 
wcjcMr.O said:
I saw this yesterday. LMAO

some high school kid at my gyn was pressing the bar with a 10 and a 5 on each side....so 75 pounds....and the shit did not look easy for him.

it was pretty funny and I felt embarassed for him. I think I came out of the womb stronger than that. lol

but I guess everyone has to start somewhere. Ill have alot more respect for the kid if he's still there in 6 months. But he probably wont.

STERO, cant wait for them final pics bro. Keep killin it
Click to expand...

Lol holy shit man, this one time I had to pull the bar of this kid, with only a ten on each side. He ended up lowering it onto his forehead somehow and was trapped under it... But you're right you have to start somewhere. Thing is he didn't press it for more than 4 reps

Thanks bro, I'm actually really looking forward to the final pics too! Not too much longer!
 
Killed legs today: Lighter w/Time under tension, with almost no rest in between sets.

Squats:
1x35 135lb
1xfail 135lb
1xfail 135lb
1xfail 135lb

Leg press:
1x25 2plates per side
1x25 2plates per side
1x25 2plates per side
1x25 1plate per side

Horizontal leg press:
1x40 135lb
1x40 135lb

Leg extensions:
1x40 45lb
1x40 45lb

Lying Hamstring curls:
1x12 85lb
1x10 75lb
1x8 75lb

Calve raises/extensions:
3 sets each of 15 with 90lbs on raises, and 235 on extensions
 
sterolizer said:
Lol holy shit man, this one time I had to pull the bar of this kid, with only a ten on each side. He ended up lowering it onto his forehead somehow and was trapped under it... But you're right you have to start somewhere. Thing is he didn't press it for more than 4 reps

Thanks bro, I'm actually really looking forward to the final pics too! Not too much longer!
Click to expand...

1nc I nearly dropped the bar on bench 5th rep 75kg I had lifted it easily but my diet took the wind out my sails. It scared the shit out me, not for fear of it hurting more the fear that was full of men the kind who would say see women shouldn't be doing that!!

Lmao my pride coming before my life really worried me !
 
That's a very impressive legs day buddy, loving those numbers esp the ham curl Jesus my leg would snap with half that weight ;)
 
sterolizer said:
Killed legs today: Lighter w/Time under tension, with almost no rest in between sets.






I love it dude. TUT is VERY important IMO. depending on the goals anyway.

You go slow and controlled, you can make "light weight" feel real damn heavy.

I actually wanna do more research into TUT. I keep reading TUT is more important than the number of reps you perform. Actually makes sense to me.

One thing I love about TUT, is you need to perform the reps CONTROLLED and with good form, cuz if you dont, there is no tension on the muscle when using momentum and shit form.

great workout dude
Click to expand...
 
Haha think i already knew the answer also jus had to check incase he was a ninja growing on pharma grade corn flakes on a total 80lb press,good job stero
 
wcjcMr.O said:
sterolizer said:
Killed legs today: Lighter w/Time under tension, with almost no rest in between sets.






I love it dude. TUT is VERY important IMO. depending on the goals anyway.

You go slow and controlled, you can make "light weight" feel real damn heavy.

I actually wanna do more research into TUT. I keep reading TUT is more important than the number of reps you perform. Actually makes sense to me.

One thing I love about TUT, is you need to perform the reps CONTROLLED and with good form, cuz if you dont, there is no tension on the muscle when using momentum and shit form.

great workout dude
Click to expand...

Thanks O! When doing TUT, it's amazing just how heavy light weight can get. Keeping it controlled, and not being able to feel your legs by the last rep feels amazing. My legs were do full of blood, and were really pumped by the end.
Click to expand...
 
sterolizer said:
Lol holy shit man, this one time I had to pull the bar of this kid, with only a ten on each side. He ended up lowering it onto his forehead somehow and was trapped under it... But you're right you have to start somewhere. Thing is he didn't press it for more than 4 reps

Thanks bro, I'm actually really looking forward to the final pics too! Not too much longer!
Click to expand...

When I first started lifting last year I couldn't bench the bar 10 times
 
Im just in the process of getting the videos up of back day last week, I'll be putting them up one by one as they load.

Here is a 9 reps/45lb plate weighted pullup set(the pullups don't start in this video till around 47 seconds in, skip to that if you want to get to the point lol sorry I do not know how to edit videos)

 
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