bader85's 2012 Contest Transformation Log

[bader85]

yeah there's a few places here in Idaho that have been on Man vs. Food.. and I've always wanted to do them alllllll. I did the habanero pizza one.

So.. disappointed in my back workout.. just felt like I had no energy.. my numbers are about 20 pounds lighter than usual. I tried to fuel up as much as possible after work, but don't think I got enough carbs in me.

2/7/12 Back.

30 mins of racquetball, medium intensity.. got a nice little preworkout sweat.

*edit forgot to mention I did wide grip pullups, close grip chinups to warm up with assisted 120#*
Wide grip x 12
Chin up x 12
Wide grip x 10
chin up x 10

I focused on squeezing the back at the top of the pullup.

One arm DB rows:
45 x 15
60 x 12
75 x 10
75 x 10

Wide grip lat pulldown
90 x 15
110 x 12
130 x 10
130 x 10


Close grip cable rows:
90 x 15
120 x 12
150 x 10
170 x 10

Straight arm cable lat pulldowns.. is there something else this is called?
60 x 12
70 x 12
80 x 12
80 x 10


My lats felt hard and I could feel the definition come out in my back.. but I usually do one or two more workouts plus rackpulls or deadlifts.. but I just felt shitty and called it good.

Hopefully I can adjust to this. I wasn't expecting such long hours, so I'm not sure if it's worth the time investment vs. my insurance business. But I can't complain, money is money right now.

 

[sterolizer]

Keep up the hard work!!

 

[dmk777]

Nice numbers Bader!! : )

 

[obsessedwliftin]

Keep killing it Bader!

 

[bader85]

Thanks OWL.. really appreciate it man. Since we're pretty similar body type I was wondering if you had any pointers for me on the weights?

And i'll update again tonight, but a little birdy left something on my doorstep today and so things will change up a bit. Just hope I can take advantage of it all.

 

[obsessedwliftin]

Thanks OWL.. really appreciate it man. Since we're pretty similar body type I was wondering if you had any pointers for me on the weights?

And i'll update again tonight, but a little birdy left something on my doorstep today and so things will change up a bit. Just hope I can take advantage of it all.

Definitely bro! And I know what birdie showed up . Lol The game is about to change. I am going to go back tonight and re-read your workouts then I will shoot you a pm bro on what I think.

 

[zedhed]

Them birdies are kinda cool leaving surprizes on you peeps doorsteps. Good on yall!

 

[obsessedwliftin]

Them birdies are kinda cool leaving surprizes on you peeps doorsteps. Good on yall!

Oh yes! That Birdie left Baders and will be flying to obsessed house very soon.

 

[zedhed]

The birdies love all the gr8 bros on here!!
They came and told me so.

 

[bader85]

2/9/12 Legs and Shoulders...

Once again.. SHIT workout! Not that I had energy.. my training partner pulled his lower back on the first workout (I kept nagging him about keeping his back straight!#%), and I just dragged after that cause he couldn't keep up the intensity with me.. I felt like I had 5 more workouts in me, I'm going to hit arms tomorrow and add more shoulders, cause I know I didn't get everything out of em. As for legs.. well.. I don't really want to train my quads.. my legs are umm.. 30 freaking inches in circumference.. I don't want them bigger, I need to trim the fat off my monsterous quads. So I focuse more on glutes and hams and calves. I'll throw in quads every other week or so. But seriously.. I have to wear 38 jeans relaxed/super baggy fit JUST to get over my quads, even though I can easily wear a 36 waist. Damn viking hereditary.

Elliptical WU 10 mins.

Legs and lower back stretches.

Straight Legged Deadlifts and also wide-grip upright rows together just to warm up.

Bar x 15
65 x 15
135 x 12

Stopped doing rows and just SLDL.
215 x 10
215 x 10 grip gave out on me
135 x 10

Leg press superset with 20 calve raises each set. alternated my feet pointing inward/outward each set.
4 plates x 10
4 plates x 10
6 plates x 10
6 plates x 10
6 plates x 10

Seated leg curls:
110 x 10 for 6 sets, 30-45 second rest intervals.

DB Seated shoulder press:
30 x 12
40 x 12
50 x 12
50 x 10
50 x 10

Side lateral raises:
20 x 10
20 x 10
20 x 10
20 x 10 (those presses really got me, I didn't dare go up higher, 20s were hard)

Cable Face Pull Throughs w/ Rope:
60 x 15
80 x 15
100 x 15
120 x 15
120 x 15