chrissyt transformation contest log

[chrissyt]

Chest and abs
Smith flat bench warmups 60kg 12 reps 100kg 6 reps 120kg 3 reps workset 130kg 6 reps widowmaker 80kg 20 reps
Incl hammer machine warmup 40kg 12 reps 80kg 6 reps 100kg 3 reps triple drop 120kg 7 reps 80kg 8 reps 40kg 10 reps
Decline hammer machine warmup 40kg 12 reps 80kg 6 reps 120kg 3 reps quad drop set 160kg 8 reps 120kg 7 reps 80kg 10 reps 40kg 18 reps
Flat dunbell fly warmup 12.5kg 12 reps 17.5kg 6 reps 22.5kg 3 reps workset 25kg 10 reps widowmaker 15kg 20 reps
Cable cross fst7 style 25kg 12 reps 7 sets

Hanging leg raises superset cable crunch bw/50kg 20 reps bw/ 50kg 18/20 reps

Carbup seems to of gave me a bit more energy for this workout but has certainly gone by tonyt adding bit cardio back in just 30min steady on bike feel better for it. Hunger through roof today will put that down to the carbup and been pissing non stop all day can imagine once dnp keaves my system will be even worse.

 

[chrissyt]

Quads and calves
Squats warmups 60kg 12 reps 100kg 6 reps 140kg 3 reps workset 160kg 10 reps drop to 80kg 20 reps with pause at bottom.
Vert leg press wide stance superset close 40kg 12 reps 80kg 12 reps 120kg 10 reps
Sissy hack squat no weight 20 reps 20kg 20 reps 30kg 20 reps drop to no weight 20 reps
Leg ext warmup 45kg 12 reps 65kg 6 reps triple drop 80kg 12 reps 65kg 8 reps 50kg 10 reps

Seated calf raises warmup 20kg 12 reps 40kg 6 reps 50kg 3 reps triple drop 60kg 10 reps 40kg 10 reps 20kg 12 reps

Diet still the same back to not been hungry once eaten so thats a bonus broccoli seems to be tasting nicer every day aswell which never thought i would say never been a fan of veg but this diet has converted me lol

 

[chrissyt]

Arms and abs
Machine preacher curl warmups 20kg 12 reps 35kg 6 reps 50kg 3 reps workset 60kg rest pause 10 5 3
Straighbar pushdown warmups 20kg 12 reps 30kg 6 reps 40kg 3 reps triple drop 50kg 8 reps 40kg 7 reps 30kg 10 reps
Alternate dumbell curl warmups 10kg 12 reps 15kg 6 reps 20kg 3 reps triple drop 25kg 8 reps 17.5kg 6 reps 12.5kg 8 reps
Close grip bench warmup 60kg 12 reps 80kg 6 reps workset 100kg 8 reps drop to 60kg 18 reps
Incline hammer curl superset incline dumbell ext 10kg 12 reps 15kg 12 reps 17.5kg 10 reps
1 arm cable curl superset 1 arm cable pull down 10kg 20 reps 15kg 20 reps

Machine crunch/lying leg raise bw 20 reps 2 sets

Hunger is bad today strength seems to be coming back and more energy during workout so dnp must be leaving me still no real pump and holding water so hopefully that will go in next week. Less heat sides today and it was warmer at work than usual never really noticed that much of heat sides so think i timed dnp run well seems to be warming up where i live today.

 

[chrissyt]

Back and traps
Wide grip pull ups warmups bodyweigh 12 reps +10kg 6 reps +15kg 3 reps workset +20kg 7 reps drop to just bodyweight 8 reps
Reverse grip smith row warmup 60kg 12 reps 80kg 6 reps 100kg 3 reps triple drop 120kg 7 reps 80kg 10 reps 60kg 18 reps
Close grip pulldown warmup 45kg 12 reps 65kg 6 reps 87.5kg3 reps workset 95kg rest pause 8 4 2 reps
Bent dumbell rows warmup 20kg 12 reps 30kg 6 reps workset 40kg 10 reps drop to 20kg 18 reps
Hammer pulldown superset cable row 40/45kg 20 reps 60/60kg 20 reps

Dumbell shrugs warmup 20kg 12 reps 30kg 6 reps 40kg 3 reps workset 50kg 12 reps drop to 30kg 20 reps

Strength and energy definately back think dnp might have supressed my appetite as im starving all the time now since came off it.

 

[chrissyt]

Delts and hamstrings
Seated db side laterals warmup 10kg 12 reps 15kg 6 reps 17.5kg 3 reps workset 20kg 8 reps stand up another 8
Plate machine press warmup 40kg 12 rep 80kg 6 rep 120kg 3 reps drop set 160kg 8 reps 120kg 6 reps 80kg 8 reps 40kg 10 reps
Reverse pec dec warmup 45kg 12 reps 57.5kg 6 reps 72.5kg 3 reps triple drop 80kg 8 reps 65kg 8 reps 50kg 10 reps
Barbell front raises palms up 15kg 12 reps 25kg 6 reps 30kg 12 reps
Giant set dumbell side lateral/bent db rear delt/ db front raise 10kg 12 reps two sets

Standing ham curl warmup bar 12 reps 5kg 6 reps 10kg 3 reps triple drop 15kg 8 reps 10kg 8 reps 5kg 8reps
Db straight leg dead lift warmup 20kg 12 reps 30kg 6 reps 40kg 3 reps workset 45kg 10 reps drop to 25kg 20 reps

Vascularity coming back more each day will do update pic next week after carb up. Started yohimbine today 10mg will work up to 20mg gonna add winny at 50mg next week never used it am finding this contest is giving me a chance to try different things for when i do a contest in the future.

 

[chrissyt]

Weighed in at 176.4 today another 2 pound down gonna add cardio back in every day maybe a couple hiit sessions really suffer for the next few weeks try get leanest i have ever been. Finding lower abs very stubborn so gonna throw everything at it while keeping strength up on all compound movements to maintain muscle but might try some high rep depletion stuff at end of weights something different. This contest has become a little experiment for me and im really enjoying it.

 

[little slice]

Weighed in at 176.4 today another 2 pound down gonna add cardio back in every day maybe a couple hiit sessions really suffer for the next few weeks try get leanest i have ever been. Finding lower abs very stubborn so gonna throw everything at it while keeping strength up on all compound movements to maintain muscle but might try some high rep depletion stuff at end of weights something different. This contest has become a little experiment for me and im really enjoying it.

I do stuff like that...kinda



like, if I end my back workout with rack deads at 6pps, Ill drop it to 3pps and do 1 rep every 10 seconds until I fail


or leg press at the end of legs, sets of 5 with 20 seconds rest until im toasted.



that way, im still lifting decent weight, but it still keeps the heart rate up


keep pluggin' away bro :headbang:

 

[chrissyt]

I like the sound of that theres no way i could ever not lift heavy see people stop lifting heavy all the time at the gym and few months later look really stringy but there happy they gained a 6 pack at the expense of there muscle.

I do stuff like that...kinda



like, if I end my back workout with rack deads at 6pps, Ill drop it to 3pps and do 1 rep every 10 seconds until I fail


or leg press at the end of legs, sets of 5 with 20 seconds rest until im toasted.



that way, im still lifting decent weight, but it still keeps the heart rate up


keep pluggin' away bro :headbang:

 

[chrissyt]

Chest and abs
Incline smith press warmups 40kg 12 reps 60kg 6 reps 80kg 3 reps triple drop 110kg 6 reps 80kg 6 reps 40kg 10reps brought the bar to just under my chin after watching paulo almeidas video and what a great difference it made felt it much better. Chest has always been hard for me to get a good mind muscle connection with.
Flat hammer press warmup 40kg 12 reps 80kg 6 reps triple drop 120kg 6 reps 80kg 7 reps 40kg 7 reps
Dips warmup bw 12 reps 10kg 6 reps workset 20kg 12 reps drop weight 20 reps
Inc hex press/inc fly 10kg 20 reps 2 sets
Low cable cross/high cable cross 10/20kg 20 reps 10/25kg 20 reps

Hanging leg raise/cable crunch bw/50kg 20 reps bw/50kg 20 reps

 

[chrissyt]

Quads and calves
Squats warmups 60kg 12 rep 100kg 6 reps 140kg 3 reps workset 160kg 8 reps drop to 80kg 20 reps
1leg leg press 50kg 12 reps 100kg 12 reps 100kg 12 reps drop to 50 20 reps
Iso front squats 40kg 20 reps 80kg 20 reps drop to 40kg 20 reps
1leg ext fst7 25kg 12 reps

Seated calf raise warmup 20kg 12 reps 40kg 6 reps 50kg 3 reps workset 60kg 10 reps 40kg 10 reps 20kg 20 reps
Standing machine calf raise toes out in and forward 45kg 20 reps each position 2 sets.

Pissing loads this week so dnp bloat must be going expecting a gd weight loss this week then carb up saturday. Added winny this morn at 50mg 25 am 25 pm

 

[chrissyt]

Arms and abs
Skull crushers warmup bar 20 reps 20kg 12 reps 30kg 6 reps 35kg 3 reps triple drop 40kg 12 reps 30kg 10 reps 20kg 10 reps
Ezcurl warmup 20kg 12 reps 30kg 6 reps 40kg 3 reps triple drop 50kg 7 reps 30kg 10 reps 20kg 10 reps
Smith overhead tricep press warmup 20kg 12 reps 40kg 6 reps triple drop 60kg 8 reps 40kg 8 reps 20kg 25 reps
Standing alt hammer curl warmup 15kg 12 reps 20kg 6 reps 25kg 3 reps workset 30kg rest paused 6 reps 4 reps 2 reps
Rope push down superset cable curl 20kg/30kg 20 reps 2 sets
1 arm db ext superset 1 arm db preacher curl 10kg/10kg 20 reps 2 sets

Machine crunch superset lying leg raise bodyweight 20 reps 2 sets

Arms and shoulders were very vascular today but flat cant wait to carb up and see how im looking then get as much more fat off as can for end of contest will carry on cutting past contest tho so at a good point to bulk from

 

[chrissyt]

Back day
Wide grip pull down warmups 45kg 12 reps 65kg 6 reps 87.5kg 3 reps triple drop 110kg 8 reps 87.5kg 8 reps 57.5kg 10 reps
Deadlift warmup 60kg 12 reps 100kg 6 reps 140kg 3 reps workset 180kg 5 reps belt doesnt fit any more so first time done this weight without one so was pretty happy will get a new one once its time to grow gain.
Barbell row warmup 60kg 12 reps 100kg 6 reps triple drop 120kg 7 reps 80kg 10 reps 60kg 15 reps
Machine pullover fst 7 30kg 12 reps
One arm plate machine row fst7 30kg 12 reps

Energy alot lower today but still getting good workout in gonna do 20 min hiit followed by 20 min liss now will only stop hiit if it effects my weights causing me to lose muscle dont think 2 sessions of it will effect it.

 

[chrissyt]

Delts hams abs
Dumbell press warmup 20kg 12 reps 30kg 6 reps 40kg 3 reps triple drop 45kg 8 reps 30kg 8 reps 20kg 8 reps
1 arm dumbell side lateral warmup 10kg 12 reps 12.5kg 6 reps 15kg 3 reps workset 17.5kg 10 reps drop to 12.5kg 20 reps
Bent dumbell rear delt warmup 12.5kg 12 rep 17.5kg 6 reps triple drop 25kg 10 reps 20kg 8 reps 15kg 12 reps
Ez upright row warmup 10kg 12 reps 20kg 6 reps workset 30kg rest pause 6 4 2 reps
Giant set seated side seated front raise seated rear delt 10kg 20 reps 2 sets

Lying leg raise warmup 25kg 12 reps 40kg 6 reps 50kg 3 reps triple drop 60kg 6 reps 45kg 8 reps 30kg 10 reps
1 leg seated curl 25kg 20 reps 30kg 20 reps

Machine crunch lying leg raise bodyweight 20 reps 2 sets

Energy really low today ready for carb up tomorrow hoping to really fill out and get some good photos.

 

[mich29]

looking solid following along

 

[chrissyt]

Weighed in at 173 yesterday and waist down to 31 inch had a carb up and feel filled out nicely any guesses where my bodyfat at will get back pic later when wife here

 

[chrissyt]

Heres the pics had to resize to upload

 

[little slice]

hope my waist is close to that size when im all done haha


lookin good fam

 

[chrissyt]

Back pic cant pose for life of me hoping to find some one locally to teach me when the time comes

 

[chrissyt]

Chest and abs
Flat db press warmup 20kg 12 reps 30kg 6 reps 40kg 3 reps triple drop set 50kg 8 reps 35kg 8 reps 25kg 10 reps
Inc smith press to chin warmup 40kg 12 reps 60kg 6 reps 80kg 3 reps triple drop 100kg 6 reps 60kg 8 reps 40kg 15 reps
Decline hampress warmup 80kg 12 reps 120kg 6 reps workset 160kg 8 reps 120kg 8 reps 80kg 10 reps 40kg 14 reps
Flat fly warmup 15kg 12 reps 20kg 6 reps workset 25kg 6 reps drop to 12.5kg 20 reps
Inc ham press 20kg 20 reps 2 sets
Low cable cross/hi cable cross 10/20kg 20 reps 2 sets

Hanging leg raise bodyweight 20 reps 7.5kg 12 reps drop weight 10 more reps
Cable crunch 50kg 20 reps 60kg 15 reps drop to 50kg 15 reps 40kg 20 reps

Back to psmf diet today hunger through roof after the refeed think will leave refeed out till weekend before contest ends try to really pull as much fat as can off in last 4 weeks.
Just done 20 min hiit followed by 20 min liss will just ve liss rest the week maybe one more hiit session at weekend if feel have the energy for it

 

[chrissyt]

Didnt think mine would go this low might even hit 30 at this rate pain for jeans now tho haha

hope my waist is close to that size when im all done haha


lookin good fam