chrissyt transformation contest log

[chrissyt]

Chest and abs

Strength was not good today so dropping dnp dose down to 250mg and will extend for another four weeks instead.

Flat smith warmup 40kg 12 reps 80kg 6 reps 100kg 3 reps triple drop 120kg 3 reps 80kg 6 reps 40kg 15 reps
Superset inc db press inc fly 30kg/15kg 12 reps 40kg/22.5kg 12 reps 2 sets
Superset dips pec dec bw/45kg 12 reps 10kg/65kg 12 reps 20kg/80kg 12 reps

Lying leg raise bw 20 reps 5kg 12 reps 5kg 12 reps drop weight 12 reps
Machine crunch bw 12 reps 10kg 12 reps triple drop 15kg 12 reps 10kg 12 reps 5kg 8 reps
Finished with 20 min in stepper

Will do another 40 min cardio tonight

 

[chrissyt]

Felt so much better from lowering dnp dose strength was much better today and less cravings.

Quads calves
Squat warmup bar 20 reps 60kg 12 reps 100kg 6 reps 140kg 3 reps workset 140kg 15 reps 2 sets drop to 60kg rep till failure around 30 reps
Vert leg press warmup 40kg 12 reps 80kg 6 reps 120kg 3 reps 160kg rest pause 12 6 3
Smith lunges 40kg 15 reps 2 sets
Leg ext warmup 45kg 12reps 65kg 6 reps triple drop 80kg 14 reps 65kg 10 reps 50kg 10 reps

Smith calf raise warmup 40kg 12 reps 80kg 6 reps triple drop 120kg 8 reps 80kg 10 reps 40kg 12 reps
Seated calf raise fst7 40kg 12 reps

Lots more energy compared to yesterday no cardio after legs but will do liss tonight.

 

[chrissyt]

Arms and abs
Smith close grip press warmup bar 15 reps 40kg 12 reps 60kg 6 reps 80kg 3 reps triple drop 100kg 7 reps 60kg 8 reps 40kg 12 reps
Alt db curl warmup 10kg 12 reps 15kg 6 reps 20kg 3 reps triple drop 25kg 7 reps 20kg 6 reps 15kg 7 reps
1 arm db ext warmup 10kg 12 reps 15kg 6 reps workset 20kg rest pause 12 6 3
Alt db hammer curl warmup 15kg 12 reps 22.5kg 6 reps workset 30kg rest pause 7 3 2
Superset rope pd and 1 arm cable curl 20kg/10kg 12 reps 25kg/15kg 12 reps

Hanging leg raises/cable crunch/cable oblique bw/40kg/30kg 20 reps bw 20 reps 60kg 18 reps 40kg 20 reps

Finished with 20 min crosstrainer will do 40 min on bike tonight

 

[chrissyt]

Back day
Wide grip pull ups warmups bw 12 reps 10kg 6 reps 15kg 3 reps drop set 15kg 8 reps bw 6 reps
Tbar row warmup 30kg 12 reps 60kg 6 reps 90kg 3 reps triple drop 105kg 8 reps 75kg 10 reps 60kg 12 reps
Hammer pull down warmup 40kg 12 reps 60kg 6 reps workset 80kg rest pause 10 4 2
Rope cable row warmup 45kg 12 reps 65kg 6 reps workset 80kg rest pause 10 4 3

Finished with 20 min on stepper will do 40 min on bike tonight feeling drained today legs feel so heavy but will keep pushing.

 

[chrissyt]

Delts hams abs

Hammer press warmup 30kg 12 reps 60kg 6 reps 90kg 3 reps triple drop 90kg 8 reps 60kg 12 reps 30kg 20 reps
Reverse grip side lateral warmup 10kg 12 reps 15kg 6 reps 17.5kg 3 reps triple drop 20kg 7 reps 15kg 7 reps 10kg 10 reps
Reverse pec dec warmup 45kg 12 reps 57.5kg 6 reps 72.5kg 3 reps triple drop 80kg 10 reps 65kg 10 reps 50kg 12 reps
Alt db front raise warmup 10kg 12 reps 15kg 6 reps workset 20kg 7 reps drop to 12.5kg 12 reps

Seated leg curl warmup 45kg 12 reps 57.5kg 6 reps 72.5kg 3 reps triple drop 80kg 8 reps 65kg 8 reps 50kg 10 reps
1 leg standing curl no weight 20 reps 2 sets

Machine crunch/lying leg raise bw 20 reps 5kg/bw 12/20 reps 10kg/bw 12/20 reps 15kg/bw 12 reps

 

[chrissyt]

Chest abs

Incline smith press warmup 40kg 12 reps 60kg 6 reps 80kg 3 reps triple drop 100kg 6 reps 60kg 10 reps 40kg 18 reps
Flat db press warmup 20kg 12 reps 30kg 6 reps 40kg 3 reps workset 45kg 12 reps drop to 25kg 20 reps
Decline hammer press warmup 80kg 12 reps 120kg 6 reps drop set 160kg 8 reps 120kg 10 reps 80kg 12 reps 40kg 20 reps
Inc fly warmup 15kg 12 reps 20kg 6 reps 25kg 3 reps triple drop 27.5kg 8 reps 22.5kg 7 reps 17.5kg 8 reps
Low cable cross superset high cable cross 10/20kg 20 reps 2 sets

Hanging leg raise bw 12 reps 5kg 12 reps 5kg 12 reps drop weight bw 10 reps
Cable crunch 40kg 15 reps 60kg 12 reps triple drop 70kg 12 reps 60kg 12 reps 50kg 12 reps

Upped morning cardio to 30 min now so will do 30 min after weights then another 45 pm have added few carbs back in to help with lethargy but once come off dnp will go to psmf while the dnp leaves me then few days before final photos will carb up

 

[chrissyt]

Quads and calves

Hack squat warmup 40kg 12 reps 80kg 6 reps 120kg 3 reps workset 160kg rest pause 8 4 2
Vert leg press warmup 40kg 12 reps 80kg 6 reps 120kg 3 reps drop set 160kg 15 reps 120kg 12 reps 80kg 10 reps 40kg 20 reps
Sissy hack 20kg 20 reps 40kg 15 reps
1 leg ext 20kg 20 reps triple drop 25kg 15 reps 20kg 12 reps 15kg 10 reps

Seated calf raise warmup 20kg 12 reps 40kg 6 reps 50kg 3 reps triple drop 60kg 10 reps 40kg 12 reps 20kg 20 reps
Leg press calf raise 50kg 20 reps 100kg 20 reps

 

[chrissyt]

Tris bis abs

Smith close grip press warmup 40kg 12 reps 60kg 6 reps 80kg 3 reps workset 100kg rest pause 6 3 2
Ezcurl warmup 20kg 12 reps 30kg 6 reps 40kg 3 reps triple drop 40kg 10 reps 30kg 10 reps 20kg 10 reps
Lying 1 arm db ext warmup 10kg 12 reps 12.5kg 6 reps 15kg 3 reps workset 15kg 10 reps drop to 10kg 15 reps
Incline db hammer curl warmup 10kg 12 reps 15kg 6 reps workset 20kg rest paused 8 4 2
Vbar pd/conc curl arnie style 20kg/7.5kg 20 reps 25kg/10kg 20 reps

Hanging leg raise/cable crunch/ oblique cable bw/50kg/30kg 20 reps 15 reps 20 reps bw/60kg/40kg 20 reps 15 reps 20 reps

So hungry today within mins of a meal feel like not eaten extra carbs after gym deffo helped with intensity.

 

[chrissyt]

Back traps

Reverse grip smith row warmup 40kg 12 reps 60kg 6 reps 80kg 3 reps workset 100kg 8 reps 60kg 20 reps
Reverse pull down warmup 45kg 12 reps 65kg 6 reps 80kg 3 reps triple drop 87kg 8 reps 72kg 8 reps 65kg 10 reps
Tbar machine warmup 20kg 12 reps 40kg 6 reps triple drop 60kg 10 reps 40kg 10 reps 20kg 20 reps
Close grip pull down warmup 45kg 12 reps 65kg 6 reps workset 80kg rest pause 8 4 2
Superset 1 arm plate rows with machine pull over 20kg 20 reps 40kg 20 reps

Behind back shrug warmup 60kg 12 reps 80kg 6 reps workset 100kg rest pause 15 7 4

 

[chrissyt]

Delts hamstrings

Dumbell press warmups 20kg 12 reps 30kg 6 reps 40kg 3 reps workset 45kg 8 reps 25kg 18 reps
Seated side lateral warmup 10kg 12 reps 15kg 6 reps 17.5kg 3 reps workset 20kg 8 reps stand 8 reps
Bent over db rear delt warmup 15kg 12 reps 20kg 6 reps 25kg 3 reps triple drop 27.5kg 8 reps 22.5kg 6 reps 17.5kg 6 reps
Incline db front raises 10kg 12 reps 15kg rest pause 10 5 2

Lying leg curl warmup 25kg 12 reps 40kg 6 reps 45kg 3 reps triple drop 50kg 8 reps 40kg 8 reps 30kg 12 reps
Db straight leg dl warmup 20kg 12 reps 30kg 6 reps 40kg 3 reps workset 45kg 8 reps 25kg 20 reps

 

[chrissyt]

Cant get in gym everyday this week so swapped routine around a bit to make sure everything still getting hit

Chest bis abs
Flat smith warmup bar 20 reps 40kg 12 reps 80kg 6 reps 100kg 3 reps triple drop 100kg 8 reps 60kg 10 reps 40kg 18 reps
Inc db press/inc fly 20kg/10kg 12 reps 30kg/15kg 12 reps 40kg/20kg 12 reps
Dips/pec dec bw/45kg 12 reps 10kg/65kg 12 reps 20kg/80kg 12 reps

Alt db curl warmup 10kg 12 reps 15kg 6 reps 20kg 3 reps triple drop 25kg 8 reps 17.5kg 7 reps 10kg 10 reps
Reverse grip cable curl/cable crucifix 30kg/20kg 12 reps 3 sets

Machine crunch/lying leg curl bw/bw 20 reps 10kg/bw 15 /20 reps

Cardio getting harder legs feel heavy just gotta keep grinding these last 4 weeks

 

[little slice]

Cardio getting harder legs feel heavy just gotta keep grinding these last 4 weeks

I thin Elvia has got the right idea with the recumbent bike..




definitely would be my preferred method of cardio at this point

 

[chrissyt]

Im just sticking to my excersise bike at home now steady away liss around 130bpm once get 10 mins or so into feel like could go all day either some tunes on or a good pod cast like ped radio dont even notice the time.

 

[chrissyt]

Just cardio today will be same tomorrow till get car back tomorrow night then back to gym rest week will give legs a rest this week and make them first session next week

 

[chrissyt]

Car back so was delts and tris this morn

Smith press warmup bar 20 reps 40kg 12 reps 60kg 6 reps 80kg 3 reps workset 80kg rest pause 8 4 2
1 arm db side lat warmup 10kg 12 reps 15kg 6 reps 17.5kg 3 reps triple drop 20kg 8 reps 15kg 6 reps 10kg 10 reps
1 arm cable rear delt warmup 10kg 12 reps 15kg 6 reps 20kg 3 reps triple drop 25kg 10 reps 20kg 10 reps 15kg 10 reps

Cable rop ext warmup 30kg 12 reps 40kg 6 reps 50kg 3 reps triple drop 60kg 8 reps 45kg 7 reps 30kg 10 reps
Straight push down/reverse push down 20kg 12 reps 3 sets
Reverse cable curl 10kg 20 reps 15kg 15 reps

Diet going well always hungry stopping dnp on sunday give enough time for it to leave my system before carb up in the final week wont be single digits but will be leanest i have been before and in a great position to grow.

 

[chrissyt]

Back and traps felt wiped out this morning dnp must no im stopping it on sunday and decided to give me all the lethargy it could before i do.

Wide grip pulldown warmup 45kg 12 reps 65kg 6 reps 80kg 3 reps triple drop 95kg 8 reps 72kg 8 reps 52kg 12 reps
Barbell row off floor warmup bar 20 reps 60kg 12 reps 80kg 6 reps 100kg 3 reps workset 100kg 10 reps drop to 60kg 20 reps
Close grip pull down warmup 45kg 12 reps 65kg 6 reps workset 87.5kg rest pause 8 4 2
Plate machine row warmup 40kg 12 reps 80kg 6 reps triple drop 120kg 8 reps 80kg 10 reps 40kg 12 reps
Superset cable pullover cable row 30kg/45kg 20 reps 40kg/65kg 20 reps

Seated db shrug 15kg 12 reps 20kg 6 reps 25kg 3 reps workset 30kg rest pause 10 5 3

 

[chrissyt]

Chest day upped volume to deplete as much as can while coming off dnp.

Flat smith warmup bar 20 reps 40kg 12 reps 80kg 6 reps 100kg 3 reps triple drop 100kg 8 reps 60kg 12 reps 40kg 20 reps
Inc db press warmup 20kg 12 reps 30kg 6 reps 40kg 3 reps workset 45kg 10 reps drop to 25kg 20 reps
Decline hammer press warmup 40kg 12 reps 80kg 6 reps 120kg 3 reps drop set 160kg 10 reps 120kg 10 reps 80kg 12 reps 40kg 20 reps
Inc fly warmup 15kg 12 reps 20kg 6 reps 25kg 3 reps workset 30kg 8 reps drop to 15kg 20 reps
Hex press 10kg 20 reps 15kg 15 reps
Low cable cross/high cable cross 10/20kg 20 reps 15/20kg 20 reps 2 sets

Hang leg raise/cable crunch/ standing cable oblique bw/40kg/20kg 20 reps bw/50kg/25kg 20 reps bw/60kg/25kg 20 reps

 

[chrissyt]

Quads and calves

Hack squat warmup 40kg 12 reps 80kg 6 reps 120kg 3 reps workset 160kg rest pause 9 5 2
Vert leg press wide/close 40kg 20 reps 80kg 15 reps 120kg 15 reps
Bench step up lunges bw 12 reps 10kg 12 reps 17.5kg 12 reps drop weight 20 reps
Leg ext fst7 65kg 15 reps 15 reps 14 reps 14 reps 12 reps 12 reps 12 reps

Standing calf machine warmup 45kg 12 reps 60kg 6 reps 75kg 3 reps triple drop 82.5kg 10 reps 67.5kg 8 reps 52.5kg 10 reps
Seated calf raise fst7 40kg 14 reps 14 reps 14 reps 14 reps 12 reps 12 reps 12 reps

Energy coming back since dropping dnp back to psmf diet and pissing loads already lost the illuminous yellow but wont be carbing up till the last week before end of contest.

 

[little slice]

keep grinding bro!


almost done. this final weeks should be much easier with DNP leaving your system

 

[chrissyt]

Feel alot better didnt realise how crap i felt till this morning woke up felt very refreshed and wasnt soaking.

Today was arms and abs

Smith close grip press warmup bar 20 reps 40kg 12 reps 60kg 6 reps 80kg 3 reps workset 80kg rest pause 8 4 2
Alt db curl warmup 10kg 12 reps 15kg 6 reps 20kg 3 reps triple drop 25kg 8 reps 17.5kg 6 reps 12.5kg 8 reps
Inc db ext/seated hammer curl 10kg 20 reps 15kg 12 reps 17.5kg 12 reps
Vbar pd/one arm cable curl 20kg/15kg 20 reps 25kg/20kg 20 reps
1 arm cable ext fst7 15kg 12 reps
Cable crucifix fst7 20kg 12 reps

Cable crunch 45kg 20 reps 60kg 15 reps triple drop 70kg 15 reps 60kg 15 reps 50kg 20 reps

Cardio at 30 min am and same pm reckon by end of diet i will be around 160lb and a hell of a lot leaner from starting pics and ready to grow.

Felt full of energy and veins slowly coming back may end up carbing up on sunday feel like dnp will be out of me by then might do it skipload style plus be able to eat meals with family that day.