02z06 Transformation Log - Contest Prep & Rebound

[02z06]

Weight: 197
Condition: If I can stay out of the damn peanut butter jar I think I'll be doing well...just having a hard time there.

Today was the end of my month on insulin. I'll for now on just be using it on Saturday(my crazy day eating wise). Will be using ALA through the week pre-workout to resensitize things for the following month.

At that point I will resume insulin at 10iu pre, and add in some other goodies

My thoughts on insulin? Pumps like I've never experienced before, fullness like crazy. I feel awesome. Never went hypo. Hit it about 30 minutes pre-workout and have a 60 gram gatorade/20 gram pepto shake intra workout.

Day 4 - Week A - Tier 3

Rack Deadlift - Grey bands+225 - 6x4
Underhand chest supported db row - 50's - 5x4,6

Pulldown - 250 - 4x4 drop to 180 - 2x4
Decline DB Pullover - 60 - 6x4

Cable fly on vertical bench - 35/ - 5x4,5
Decline BB Press - 205 - 3x4,3 drop to 135 - 1x4,5
Floor Press Smith - Added Black bands +110 - 5x4, 5

Neutral Grip DB Shoulder Press - 60's - 6x4
Side lateral - 50's - 6x4
Bent Rear DB lateral - 60's - 3x4 drop to 30's - 3x4

Incline Smith JM press(as seen on John Meadow's youtube) - 70 - 6x4

 

[02z06]

Week C - Day 1 - Tier 3

Workout felt great. Feeling pretty strong. Think I am going to finish out this week, hit a small cruise, then start a new blast along with some help

Smith Lunge - 300 - 9/leg
Lying Leg Curl - 80/leg - 10
Smith Lunge - 300 - 10/leg
Leg Extension - 70/leg - 13
Smith Lunge - 300 - 12/leg

Standing Smith Calf Raise - 430 - 12, 9, 6
Smith Donkey Calf Raise - 350 - 6, 12

Incline Scoop Fly - 15@40's
1 Arm Side Pulldown - 13@115

Flat Smith Press - 5+1's - 20@210
T-Bar Row - 5+1's - 25@115

Cable Shoulder Press - 12@50/arm drop to 10@30/arm
Alternating decline sit up - 10/side

Side Lateral drop set - 10 reps / drop - 40's, 30's, 20's, 15's
Cable Leg Raise - 15@15lb

Rear Cable Lateral - 23@15lb/arm
Side bend on back extension machine - 15/side

pinwheel curl - 10@40's drop to 6@30's drop to 9@15's
close grip smith press - 14@210 drop to 10@140

standing concentration curl - 21@25lb
1 arm overhead tricep extension - 17@40lb

 

[old timer]

If I can stay out of the damn peanut butter jar I think I'll be doing well...just having a hard time there.

It amazes me that there is a small segment of society who claim to be unable to gain weight when such wonderful calorie dense foods like PEANUT BUTTER(!!!) exists, and Dan John specifically recommended PB&J's in his Mass Made Simple book.

 

[02z06]

It amazes me that there is a small segment of society who claim to be unable to gain weight when such wonderful calorie dense foods like PEANUT BUTTER(!!!) exists, and Dan John specifically recommended PB&J's in his Mass Made Simple book.

No kidding man! I've been going through multiple jars a week...bad deal lol. It's just so damn yummy.

I'm kicking myself for not eating big when I was young and my metabolism was smoking.


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[old timer]

I'm kicking myself for not eating big when I was young and my metabolism was smoking.

You're not alone :banghead:

 

[02z06]

Week B - Day 2 - Tier 3

Hell of a good workout. Felt very strong throughout. Got a chiropractic adjustment immediately after so hoping the lower back gets better, it's still a bit tight but not impeding my leg training thankfully.

Loading:
1 Arm BB Row - 12@90
Backwards pulldown - 12@190
1 Arm BB Row - 6@100
Chest Supported BB Row - 12@95

High Incline Smith Chest Press - 12@190
Decline Fly(Palms facing feet) - 10@50's
High Incline Smith Chest Press - 9@210
Incline Fly(Palms facing feet) - 6@50's

Behind the head smith press - 12@120
Cable side lateral - 12@25lb
Behind the head smith press - 7@140
Alternating Front DB Lateral - 9@30lb

Pump:
Reverse hack squat - 15@230
Bottom 1/2 BB Squat(no lockout) - 17@235

Low, narrow hip sled - 50@270

Banded good morning(did 3 sets of 25 of this, trying to learn it) - red,green,orange bands

Hip Sled Calf Press - 25@560
Seated Calf Press - 20@205

 

[little slice]

don't know what happened with your back bro, but youtube search "pigeon pose"


makes me feel like a new man every time I do it.




keep grinding away, last couple weeks!

 

[02z06]

don't know what happened with your back bro, but youtube search "pigeon pose"





makes me feel like a new man every time I do it.









keep grinding away, last couple weeks!

I'll check it out sir! It's not felt bad exactly - just very tight. Sometimes impeding progress on legs. I've never had this issue before, just since my competition. I assume I just tweaked something on low calories & haven't got completely aligned yet.

My chiro is attached to my gym, so it's easy, and free for me!


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[02z06]

Week B - Day 4 - Tier 3

So I got the mountain dog band pack to toss some variety in to my routine..I'm gonna like these a bunch. My hack squat machine also doubles as my leg press machine and honestly is not designed the best angle wise. Hacks are IMMENSELY difficult off the bottom and tear my lower back apart.

Hack Squat - 3pps+green bands to help out of the bottom - 6x4
DB Split Squat - 2-30's - 6x4

Narrow stance smith squat - 180 - 5x4, 6

Smith SLDL - 250 - 6x4

Leg press calf + bands - 3pps+green bands - 4x8
Smith Donkey Calf - 300 - 5x4, fail
Standing 1 leg smith calf - 90 - 6x4

Cable rope hammer curl - 80 - 4x4 drop to 65 - 2x4
Reverse grip 1 arm cable curl - 25 - 2x4 drop to 20 - 2x4 drop to 15 - 2x4

 

[02z06]

Weight: 196

Surprised the weight dropped so much considering what my last weekends eating looked like..and Wednesday night I woke up and destroyed a whole pack of oreos, 10 waffles, and some oatmeal cream pies...

Contemplating bumping calories a bit this week, I will probably wait one more week JUST IN CASE this one was a fluke. Ready to get over that 200lb mark but I seem to lose any definition quickly after that weight, hoping this time is different.

 

[little slice]

I woke up and destroyed a whole pack of oreos, 10 waffles, and some oatmeal cream pies...

y u torment me

 

[02z06]

y u torment me

Haha sorry man. I need to rein it in or I'm gonna get fluffy awfully quick..just having wicked cravings for some reason now.

I always get to this 200lb point and feel too fat so don't go higher.

My plan is to take this next week and do a bit of a cruise, a few days all the way off lifting, then do a blast..

Thinking:
900mg test e / week
750mg deca / week
50mg adrol daily for a bit

I've never done test that high...or deca at all.


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[02z06]

START OF CRUISE -

Decided to go ahead and hit my cruise this week based on how I felt after the weekend, didn't do a darn thing and still started the week pretty fried. Haven't had a proper cruise since January because of my prep so I shouldn't be surprised. Will probably hit todays workout, Wednesday, then a few days completely off.

Saturday was my last day on mk-677 so I anticipate I'll drop some fluid this week.

Leg Press(added bands) 4pps + orange bands - 5x4,7
BB Squat - 225 - 5x4,6

Smith Hack Squat - bar+160 - 6x4

Smith Good Morning - bar+90 - 3x10

Standing Smith Calf Raise - bar+430 - 6x4
1 Leg Seated Calf Raise - 80 - 5x4,8

Incline DB Curl - 42.5 - 5x4,5
Reverse Grip straight bar curl - bar only - 6x4

Hanging leg raise - 3x8

 

[02z06]

Alllllright, so I am trying something a bit different for the following 12 weeks. It's a 5 day per week program, emphasis on Legs, Chest, and Back. I'll be outlining the exercises, reps, etc, but probably won't go into terribly big detail on intensity techniques and such so as to not 'give the program' away seeing as it's a paid program.

Day 1: Arms/Calves/Abs
V- Bar Pressdown - 65lb,70lb,75lb 2 sets - 4x10
superset
DB Curl - 30lb,32.5lb,35lb 2 sets - 4x6

Dip - BW for 3 sets, +20lb for 1 set - 4x8
superset
BB Curl - 55lb - 4x6

Incline Smith JM Press - 50lb+red bands - 4x8
superset
hammer curl - 35lb for 2 sets, 30lb for 2 sets - 4x15

Standing Smith Calf Raise - 270lbs - 8x8

Decline Leg Raise - 4xFAILURE
superset
Band Crunch - 4xFAILURE

NOTES: I am NOT used to this much volume on arms. Fantastic pump. Excited for the leg day tomorrow. Gotta say it feels weird not hitting upper and lower on the same day however. I fully intend on returning to FT after this 12 week span as I know I am going to miss it like crazy.

 

[02z06]

Weight: 201! Finally crossed the 200lb mark and still have good abs! Never been here before!

Lying Leg Curl - 6x10 w/ 80lb - :20 rest between sets

Squats - 6x6 - 225,235,245x4 - 3 sec negatives - 3 minutes between sets
NOTE: These felt awesome. I know the weight is pretty tiny but SHIT they felt good. I've squatted 495@165lb before for powerlifting about 8 years ago. I'd like to get back to squatting a decent amount. I think slowing the negative will help prevent injuries(I've popped a small portion of my outer quad on both legs so am trying to prevent that.

Leg Press - Continuous reps, no lockout, narrow for teardrop - 30@3pps - 3 min rest - 25@3pps - 3 min rest - 51@2pps+50

DB SLDL - 2x10 w/ 50's - toes elevated

Seated Calf Raise - 8x8 w/ 135lb - :30 between sets

Felt VERY nauseous by the end of this. Much more volume for these muscles than I am used to. Veins everywhere!

 

[02z06]

Weight: 211 - heavy eating weekend - got some other things retaining fluid as well

Day 3: Chest/Shoulders/Triceps/Back

Banded chest press machine - 4x6 - Red bands +190lbs for 2 sets, 210lbs for 2 sets

Incline press/fly - 4x8 @ 50's
superset
Incline BB press - 12@135, 9@155, 2x6@165(Bummed these were so low weight wise but damn they burned)

Cable fly - 4x10 - 30,35,40,45lb
superset
Pec Minor Dips + regular dip to failure - 4x8

Incline smith JM press - 4x8 - Red bands + 20lb

Cable rear crossover lateral - 2x15@15lb/, 1x15@15lb/, 1x50@15lb/(PARTIALS)

Parallel grip pulldown - 20@110, 17@110, 14@110, 11@90, 7@90
NOTE: Had to get creative here and use bands to hold onto as my machine doesn't have any parallel grips, was supposed to go up in weight every set, wasn't happening, lats were on fire

 

[02z06]

Day 4: Back/Abs - 204lbs

Meadows Row - 4x8 (1 set with 115, 3 sets with 125)

Rack deadlift - 5x4 (4 sets with 405, 1 set with 315)
superset
Wide grip pullup - 7,5,4,5,3

Stretchers - 3x10 - 60lbs

Banded back extension - short red band - 3 sets - (17+5, 10+10, 4+6) - first number is banded, then drop the band and just bodyweight

Hanging leg raise - 10,10,5,6
Decline Sit up - 25,20,15,10

NOTES:
- Grip was SMOKED on the rack deadlifts, really wanted to go heavier but..guess it wasn't happening
- Abs cramping horribly by the end, not used to 8 sets lol
- Love handles in full swing. I hate that location on my body as even though I still have abs, they fluff up quick

 

[02z06]

Day 5: Chest/Shoulders - 205lbs

Seated Cable Fly - 4x10(2 sets with 40lbs/, 1 set with 35/, 1 set with 30/)

Side Lateral - 4x8(1 set with 40's, 1 set with 45's, 2 sets with 50's)
superset
Pec Minor Dip - BW+25lbs - 4 sets to failure

Cable Rear delt fly - 4x15+15 partials (1 set with 20/, 1 set with 15/, 2 sets with 10/
superset
Pec Minor Dip - bw+30lbs - 4 sets to failure

DB Shoulder press - 3x8(drop set) (8 with 80's, 8 with 50's, 8 with 20's)
superset
Pec Minor Dip - BW - 1 set to failure

Donkey Calf Raise - 8x8 with 180lbs

NOTE: Not terribly impressed with this workout. I don't have an actual dip station so doing dips off a bench. Wish I had the room to get a dip machine .

 

[Elvia1023]

I am looking forward to seeing your progress pics. Remember this is the last day to post final pics.

 

[02z06]

I am looking forward to seeing your progress pics. Remember this is the last day to post final pics.

I'm on it bro!! Gotta go get a newspaper!

**broken link removed**


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