LG'S and Ronanators 12 week transformation

[Ronanator]

LG'S and Ronanator's 12 week transformation log



http://i366.photobucket.com/albums/oo106/craigmatthew27/12weekcomp3-1.jpg
http://forum.bodybuilding.com/showthread.php?t=112717381

January 5 - March 30

About Me

My name is Ron. I am a 17 year old male.

Height: 5 ft 2 1/2
Bodytype: Ecto/Mesomorph
Weight: 109 lbs
Bodyfat: 8
Arms: 9 1/4
Waist : 26 1/2
Chest: 32
Hips: 34
Thighs: 17
Calves: 13

My goals for the 12 weeks is ...
to be consistant with my lifestyle
and gain muscle mass

I have a hard time gaining muscle and keeping my diet on track.

Diet will consist of mainly proteins (chicken and fish) carbs from fruits and I will drink lots of water around 2 gallons per day.

Workout
Monday: Chest and Arms
Tuesday: 10 min Cardio
Wednesday: Back and Abs
Thrusday: 10 min Cardio
Friday: Legs and Abs
Saturday: 10 min Cardio
Sunday: Off

I want to keep cardio low cause I already have a hard time building muscle and I dont want to burn my extra calories for cardio.


Supplements

Gaspari Myofusion Double Chocolate

[Ronanator]

http://i265.photobucket.com/albums/ii218/slvrwolf1_photo/rons%20lgs/Picture003.jpg

http://i265.photobucket.com/albums/ii218/slvrwolf1_photo/rons%20lgs/Picture004.jpg

http://i265.photobucket.com/albums/ii218/slvrwolf1_photo/rons%20lgs/Picture005.jpg

http://i265.photobucket.com/albums/ii218/slvrwolf1_photo/rons%20lgs/Picture002.jpg

http://i265.photobucket.com/albums/ii218/slvrwolf1_photo/LGS%20transformation/IMG_0293.jpg

[slvrwolf1]

subbed

[CraigMatthew]

Nice man! Have also linked this log to the LG Logs thread :)

[gainweightnow]

That paper says the fourth :p

[CraigMatthew]

That paper says the fourth :p

haha good spotting! It's close enough though :P

[slvrwolf1]

wow I cant even hardly see the date...good eyes lol... It looks like my paper.. hey wait it is my paper LOL he is my son

He is my workout partner thru this. We will be following close to the same diet and training except I told him he might not want as much cardio as I do cause I am trying to lose so much and he is trying to gain.

[_Bethany_]

wow I cant even hardly see the date...good eyes lol... It looks like my paper.. hey wait it is my paper LOL he is my son

He is my workout partner thru this. We will be following close to the same diet and training except I told him he might not want as much cardio as I do cause I am trying to lose so much and he is trying to gain.


That's so awesome you workout together, it's always nice to have someone to keep you in check lol! GL to you both = )

[slvrwolf1]

Thank you Good luck to you also. It is usually my daughter and I but she has a job now and working different hours than I am and my son is now getting interested in getting some muscle so we are going to attempt this together. It will be interesting to see the outcome and see what we can accomplish.

[Free Weight Friedel]

It's a family affair!:D

Subbed & Good Luck!!

[thauncle]

father and son working out that is pretty cool.starting at 109 u should be able to pack on a nice amount of weight before your done.i'll have to keep an eye on this one as i always root for the little guy.best of luck

[Ronanator]

iight thanx ..good luck to u too

[_Bethany_]

Thank you Good luck to you also. It is usually my daughter and I but she has a job now and working different hours than I am and my son is now getting interested in getting some muscle so we are going to attempt this together. It will be interesting to see the outcome and see what we can accomplish.

I'm very new to lifting within the last year, but have always loved it bc of dad too! I remember watching him workout when I was little!

[Ronanator]

yea its pretty fun

[Ronanator]

the first week went well...i still need to work on my diet and get my calories up though....


workout:

tuesday: upperbody

benchpress
1 set 12 reps 65 lbs

1 set 12 reps 75 lbs

1 set 12 reps 85 lbs

db bicep curls

3 sets 12 reps 25

tricep extentions

2 sets 12 reps 40

1 set 12 reps 50



Friday (legs)

leg press

1 set 12 reps 200 lbs

1 set 12 reps 290 lbs

1 set 12 reps 340 lbs

1 set 4 reps 390 lbs

1 set 8 reps 340 lbs

calf raises

2 set 12 reps 340

2 sets 12 reps bw

leg curls

3 set 12 reps 40

leg extentions

knee kept popin and was hurting so i couldnt do them...

cardio

20 mins on tredmill 3 mile

[WinkBlu]

Subbed! Good luck with the challenge!

[Ronanator]

thanx alot...

[SwolenONE]

Best of luck brother, time to get your bulk on!

[Ronanator]

lol yea thanx man...

[Ronanator]

hey guys i gained 4 lbs of muscle....go me lol

[slvrwolf1]

hows the legs today LOL. I was surprised he was able to do the weight but he kept up. I was getting ready to change the weights out when he told me he wanted to try it.

[SwolenONE]

hey guys i gained 4 lbs of muscle....go me lol

congrats, over how long did you gain the new mass?

[Ronanator]

umm about a week... maybe a little over a week

[slvrwolf1]

umm about a week... maybe a little over a week

It surpised me when he got on scale and said that much difference. I think it was because of newbie gains but we did some hard work and he has upped his calories. way to go Ron. keep it up

[CraigMatthew]

Spot prize up for offer!
http://forum.bodybuilding.com/showthread.php?t=112717381&page=11

[thauncle]

how is the log going?u still in this?

[Ronanator]

yea im sry i just havet been able to work ut cuz of t snow...and kept forgting th log sry..

[SwolenONE]

yea im sry i just havet been able to work ut cuz of t snow...and kept forgting th log sry..

sorry to hear that man

[Ronanator]

its fine dude...

[SwolenONE]

scrolling down and seeing those start pics its safe to say when you put on some mass you'll have so damn good tricep bro!

[Ronanator]

yea...i can already see some change and i can feel thediffernce i feel really good and motivated it sucked wen i couldnt work out for a week...

[anti-bonk]

yea im sry i just havet been able to work ut cuz of t snow...and kept forgting th log sry..

Shoveling snow is a great back and bicep workout- actually its a good full body workout. Kicks my @ss more than any workout in the gym.

[Ronanator]

lol yea....

[thauncle]

how the workouts coming along?

[Ronanator]

i got to go back to working out finally and they r doing great

[thauncle]

good to hear best of luck on the come back

[Ronanator]

thank you...yea i look in the mirror and my arms are looking bigger

[Ronanator]

eh...work out was awesome tonight..3-2-09

best work out ever...

had a good pump...

[Ronanator]

hey the workout was awesome tonight i think i hurt the shoulder a lil but it was good other than that

[thauncle]

hey the workout was awesome tonight i think i hurt the shoulder a lil but it was good other than that

cool display pic,sucks bout ya shoulder what does it feel like,hopefully its nuttin serious.

[Ronanator]

lol thanx...but yea like feels like a pain between the shoulder and shoulder blade but yea it feels a lil better..ive still been workin out though...

[Ronanator]

http://i265.photobucket.com/albums/ii218/slvrwolf1_photo/rons%20lgs/PICT0133.jpg

http://i265.photobucket.com/albums/ii218/slvrwolf1_photo/rons%20lgs/PICT0134.jpg

http://i265.photobucket.com/albums/ii218/slvrwolf1_photo/rons%20lgs/PICT0135.jpg

http://i265.photobucket.com/albums/ii218/slvrwolf1_photo/rons%20lgs/PICT0136.jpg

[Ronanator]

http://i265.photobucket.com/albums/ii218/slvrwolf1_photo/rons%20lgs/PICT0137.jpg

http://i265.photobucket.com/albums/ii218/slvrwolf1_photo/rons%20lgs/PICT0138.jpg

http://i265.photobucket.com/albums/ii218/slvrwolf1_photo/rons%20lgs/PICT0139.jpg

http://i265.photobucket.com/albums/ii218/slvrwolf1_photo/rons%20lgs/PICT0140.jpg

[Ronanator]

arms: 10"
waist:26 1/2
chest:32"
hips:34"
thighs:18"
calfs:12"