Diesel City's Transformation 2nd run at a transformation...

[Diesel City]

I just finished competing in my first show. My plans are to compete in the same show I just did next year on October 4th, 2010. Then I plan to do the Red River Shootout shortly after that.

10/4/9- (Sunday after the show)
I ate and drank to failure. No training, just layed around in a comotose state all day. Watched the Raiders lose, and hung out with my family.

10/5/9- Monday
Started my offseason diet with Shelby. I'll do the 95% rule this week, and tighten up to 100% next week. I sent my wife to Vegas for the week for some much needed down time, so it's just my little girl and I, and I'm letting her pick where we eat dinner.
I did 1 hour of cardio today at spin class...

10/6/9- Tuesday
High Carb day.
I'm going to do FST-7 for the next 6 weeks, and then go back into DC training. I like the FST-7 protocol, but it really isn't my style, I'm more of a fan of going heavy to failure. I think that FST-7 will let me heal up a bit, and get my legs back under me before picking up where I left off with DC.

Day 1- Biceps and Triceps.
-Seated DB curl- 4 sets of 12 @ 40 lbs.
-Straight Bar Curl- 4 sets of 8 @ 100 lbs.
-1 ARM Preacher Curl- 4 sets of 12 @ 27.5 lbs.
- EZ Curl Machine- 7 sets of 12 @ 70 lbs
-Close Grip Bench- 4 sets of 12 @ 225 lbs.
-Dips- 4 sets of 12 w/ 70 lb dumbbell.
- Ticeps Ext. Machine- 4 sets of 12 @ 90 lbs.
- Decline skull crushers- 7 sets of 12 @ 40 lbs.

10/7/9
Low Day
30 mins cardio.

I'm going to use these pics as my reference points...

[pesty4077]

This is the best time for you to grow and stay lean. Stay on top the diet this year and the next show you will be leaner and it will be a little easier.

[Diesel City]

The young man looked fit, thick through the chest. Bulging biceps and triceps. Washboard abs and the rest.

He strode a bit closer. To my shock and surprise!
I saw his torso supported, by two spindly thighs!

He walked with confidence and no apprehensions,
as he performed his first set of leg extensions!

I watched this debacle, watched his face turn askew.
Watched him scream in mock agony, 'til his set was all through.

T'was then I approached him and extended my hand.
"I don't mean to disrupt you, but excuse me, young man!
I was admiring your work. Man, that set was nice!
But I wonder if I might offer some helpful advice?"

He spoke not a word. Simply nodded his head.
I could read his expression. He wished I were dead.

"Get off this contraption! You're wasting your time!
Go to the squat rack! You can see....there's NO line!

You don't need machines! You don't need to look far!
Just load on the weight and get under the bar!

Unrack that sucker! Squat ass to the floor!
Grab some big plates, and load on some more!

Hear the iron rattle as you pound out each rep!
But please, my friend! YOU must take the first step!

Come with me now! To the squat rack we'll go!
Together we'll get those tiny pegs to grow!"

He studied me hard. He seemed in a haze.
No words came! He stood in a daze!

'Say SOMETHING, son! Speak to me, PLEASE!'
'I can't do it!', he screamed! 'I have bad knees!'

[Diesel City]

10/8/9
30 mins am cardio.

10/9/9-
While the weights aren't big, the volume was, and this one GOT me today. Deep down in the soul where it gets a bit emotional. lol

#2 Chest and shoulders...
-Smyth Incline- 4 sets of 10 at 275 lbs.
-Incline Flys- 4 sets of 12 @ 40 lbs.
-Smyth Bench- 3 sets of 10 @ 315 lbs
-Fly machine- 7 sets of 12 @ 100 lbs.
-Seated DB press- 4 sets of 12 @ 70 lbs.
-DB Front Raise- 3 sets of 12 @ 25 lbs
-Behind the neck press- 3 sets of 8 @ 185 lbs.
-Lat raise machine- 7 sets of 12 @ 80 lbs.
-Decline abs w/ 25 lbs. 3x failure

I'm not ready to take any pics yet, this week has kind of been a bit of a break from the diet, I have consumed my share of calories though.

[Diesel City]

One more from the show. Man I have so far to go... Gives me direction and purpose right now.

[kscowboy]

Congratulations bro. You have come a long way!!!!

[PsyT]

looking nice man! keep up the inspiring work!

[Diesel City]

I left it all there today. I lay on the floor for what seemed like a moment, but was there for an hour...

#2
-lying leg curls- 4 sets of 12 @ 110
-straight leg deads- 3 sets of10 @ 225
-reverse hypers- bw @ 3 sets of 12
-seated leg curls- 7 sets of 12 @ 75
-front squat- 4 sets of 8 @ 275
-box squat- 3 sets of 8 @ 500
-1 leg speed skaters- 3 sets of 10 @ 100
-leg press- 7 sets of 12 @ 10 plates.

overtraing is a state of mind, not a phsyical reality...

[JCLadson]

Hey buddy, I am looking forward to your tranformation over the nest year!

[Diesel City]

#4 calves and back
-rotary calf- 4 sets of 15@ 300
-45 degree calf- 4 sets of 15 @ 300
-calf press- 7 sets of 15 @ 330
-neutral grip chins- 3 sets of 8 @ bw
-rack deads- 3 sets of 12 @ 455
-wide grip chins- 3 sets of 12 @ bw
-pull over machine- 7 sets of 12 @ 160 lbs.

[Diesel City]

Nephews first birthday!

[Diesel City]

maddie.

[PsyT]

thats so awesome! I also have a nephew turning one soon! I love the uncle-nephew relationship so far! Its such a cool thing...I can't wait til the kid grows older and I can start playing around wrestling and tumbling around and stuff...and talking too will be awesome to teach him things.

Best to you brother! thanks for sharing pictures

[VTliftVT]

Originally Posted by Diesel City

Nephews first birthday!

I hope you spit that back out in a napkin hahaha

Glad to see training is going well for you. The offseason has been a breath of fresh air for myself. Back to LOVING the gym and not dreading it due to cardio ha. Getting back into the heavy weights is great.

Keep this log going, definitely good stuff!

[Diesel City]

Originally Posted by VTliftVT

I hope you spit that back out in a napkin hahaha

Glad to see training is going well for you. The offseason has been a breath of fresh air for myself. Back to LOVING the gym and not dreading it due to cardio ha. Getting back into the heavy weights is great.

Keep this log going, definitely good stuff!

Actually I finished that piece and then ate a whole sheet of it myself.

[Diesel City]

10/12/9
Some cardio, not what was prescribed, but had to be done... 5 mins warm up, 20 mins HIIT, 10 mins moderate pace. On one of those crossfit things that all of the chicks cruise on...

[Diesel City]

Day 1- Biceps and Triceps.
-Seated DB curl- 4 sets of 12 @ 45 lbs.
-Straight Bar Curl- 4 sets of 11 @ 100 lbs.
-1 ARM Preacher Curl- 4 sets of 12 @ 30 lbs.
- EZ Curl Machine- 7 sets of 12 @ 76 lbs
-Close Grip Bench- 4 sets of 12 @ 235 lbs.
-Dips- 4 sets of 12 w/ 75 lb dumbbell.
- Ticeps Ext. Machine- 4 sets of 12 @ 100 lbs.
- Decline skull crushers- 7 sets of 12 @ 45 lbs.

[Diesel City]

Man, I haven't been able to sleep the way I have been in months. I'm averaging between 10-12 hours a night right now. I haven't felt this good in a very, very long time. Also the training is going great. Weights are progressing well, I'm considering cutting the FST-7 shorter than I had originally planned and getting back to DC training, but will run the FST-7 for at least 3 more weeks.

I took a week off from the diet, and pretty much just ate what I wanted, I'm back into it 100% as of last Sunday, my bodyweight is up from 196.25 to 215. I'll get some pics posted on Friday.

I did 30 mins of cardio this morning...

[Diesel City]

Gained 20 lbs in the last two weeks. Bodyweight is at 216.8.

[Diesel City]

#2 Chest and delts...

Trying to focus on the little things right now. Form, rest, slowly progressing in weight and/or reps...

YouTube - ~Bush-Little.Things-Lyrics~



#2 Chest and shoulders...
-Smyth Incline- 4 sets of 12 at 275 lbs.
-Incline Flys- 4 sets of 12 @ 45 lbs.
-Smyth Bench- 3 sets of 10 @ 325 lbs
-Fly machine- 7 sets of 12 @ 105 lbs.
-Seated DB press- 4 sets of 8 @ 75 lbs.
-DB Front Raise- 3 sets of 12 @ 27.5 lbs
-Behind the neck press- 3 sets of 9 @ 185 lbs.
-Lat raise machine- 7 sets of 12 @ 85 lbs.
-Decline abs w/ 30 lbs. 3x failure