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Here is a recap of my first week:
[B][CENTER]Weekly starting weight- 188
Weekly finishing weight-190
Progress Pictures:
[IMG]http://i.imgur.com/NVd1iFUl.jpg[/IMG]
[IMG]http://i.imgur.com/0LB8bnrl.jpg[/IMG]
[IMG]http://i.imgur.com/VtAaDHal.jpg[/IMG]
Weekly Macros:
[IMG]http://i.imgur.com/5rXdtp5l.jpg[/IMG]
Weekly workouts[/B]
[B][U]SHORTCUT TO SIZE-PHASE 1: WEEK 1-WORKOUT 1: CHEST, TRICEPS, CALVES:[/U][/B]
[b][color=green]Bench Press: 135x12 (x4) 5 RP
Incline Bench Press: 105x12 (x3) 5 RP
Incline Dumbbell Flye: 25x12 (x3) 6 RP
Cable Crossover: 20x12 (x3) 5 RP
Tricep Pushdown: 105x12 (x3) 8 RP
Lying Tricep Extension: 45x12 (x3) 3 RP
Cable Overhead Tricep Extension: 15x12 (x3) 4 RP
Standing Calf Raise: 200x30 (x4) 20 RP
Seated Calf Raise: 140x25 (x4) 20 RP [/b][/color]
[B][U]SHORTCUT TO SIZE-PHASE 1: WEEK 1-WORKOUT 2: BACK, BICEPS, ABS:[/U][/B]
[b][color=green]Dumbbell Bent-Over Row: 60x12 (x4) 5 RP
Wide Grip Pulldown: 120 x12 (x3) 6 RP
Standing Pulldown: 100x12 (x3) 5 RP
Straight Arm Pulldown: 40x12 (x3) 5 RP
Barbell Curl: 45x12 (x3) 10 RP
Dumbbell Incline Curl: 25x12 (x3) 5 RP
One Arm High Cable Curl: 15x12 (x3) 3 RP
Hip Thrust 3 x 30 (x4)
Crunch 3 x 30 (x4)
Oblique Crunch 3 x 30 (x4) [/b][/color]
[B][U]SHORTCUT TO SIZE-PHASE 1: WEEK 1: ACTIVE REST:[/U]
[COLOR="#008000"]Had my fitness test today. Slowest run time in 8 years. It was hot!
11:00 1.5 mile
60 push-ups in 1 minute
60 sit-ups in 1 minute[/COLOR] [/B]
[B][U]SHORTCUT TO SIZE-PHASE 1: WEEK 1-WORKOUT 3: SHOULDERS, TRAPS, CALVES:[/U][/B]
[b][color=green]Dumbbell Shoulder Press: 40x12 (x4) 5 RP
Dumbbell Lateral Raise: 20 x12 (x3) 5 RP
One-Arm Cable Front Raise: 20x12 (x3) 6 RP
Machine Rear Delt Fly: 70x12 (x3) 5 RP
Dumbbell Shrug: 70x12 (x3) 5 RP
Seated Calf Raise: 110x12 (x4) 20 RP
Leg Press Calf Raise 210 x 30 (x4) 25 RP[/b][/color]
[B][U]SHORTCUT TO SIZE-PHASE 1: WEEK 1-WORKOUT 4: LEGS, ABS:[/U][/B]
[b][color=green]Squat: 135x12 (x4) 9 RP
One-Leg Press: 100 x12 (x3) 7 RP
Leg Extension: 145x12 (x3) 6 RP
Romanian Deadlift: 135x12 (x4) 12 RP
Lying Leg Curl: 100x12 (x3) 8 RP
Hip Thrust: 3x30
Crunch: 3x50
Plank: 3x 1:00 [/b]
[COLOR="#000000"]
[B][U]SHORTCUT TO SIZE-PHASE 1: WEEK 1: ACTIVE REST:[/U][/COLOR]
[COLOR="#008000"][B]Saturday was swimming and playing football with the kids. Sunday will be leading the "chain crew" with helping on the sideline for the kids football games![/B][/COLOR][/center][/b] [/color]
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[url]http://forum.bodybuilding.com/showthread.php?t=156318763&p=1120680473#post1120680473[/url]
have new photos...videos...more recipes coming!!!
come interact if your new to bb.com or veteran n drop some tips....
first time ever in my lifting that ill be taking rest days so im hoping for epic size in here!!!!
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Any idea when the winners will be announced?
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interested to see how the results turn out
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My results- link to thread still in my sig:
[QUOTE=AFdave;1161573783][b][center]Week 1
Weight- 188 lbs
Waist:33.5
Chest: 39
Thighs: 20.5
Calves: 15
Biceps:13
[IMG]http://i.imgur.com/dRteHTFt.jpg[/IMG]
[IMG]http://i.imgur.com/3GhpnjVt.jpg[/IMG]
[IMG]http://i.imgur.com/qYud6HQt.jpg[/IMG]
Week 12
Weight- 203 lbs (+15)
Waist:33 (-.5)
Chest: 40.5 (+1.5)
Thighs: 21.5 (+1)
Calves: 15.5 (+.5)
Biceps: 14.5 (+1.5)
[IMG]http://i.imgur.com/zRJ2SHhl.jpg[/IMG]
[IMG]http://i.imgur.com/7ueNyqQl.jpg[/IMG]
[IMG]http://i.imgur.com/QKT3uTml.jpg[/IMG]
[IMG]http://i.imgur.com/8vWQUpyl.jpg[/IMG]
Overall, this was a great experience, thanks to Dr Jim, Kate, Bodybuilding.com, and everyone on here and home that supported me. This was more lifting than I have ever done. While I normally train for endurance events and to get an Excellent score on my Air Force fitness test, this was much more volume than I am used to. It definitely helped.
Lots of crazy hours at work during this transformation challenge, as well as our kids basically playing sports 5-6 days a week. This program was perfect to keep me focused, as well as a way to unwind with the great workouts. It was great being able to connect with so many of you on MyFitnessPal as well.
I really appreciate everyone for following along, as well as those that selected me for this challenge. I will just be running and swimming for the next week as sort of a deload. Tomorrow I will continue my bulk with going out to eat 3x on Veteran’s Day, and I plan on continuing to bulk to 210lbs. Thanks again everyone! [/b][/center][/QUOTe]
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Super excited...bumped to 219.1 but couldn't hit the 220...so excited to see who wins. I gained solid mass, size, strength n feel confident for the 2014 Arnold amateurs men's physique!! Just have to try n plan on flying home n get my work figured out!!
Fell in love with scream and amino recovery!! Both big time on flavor and results!
Hope everyone else enjoyed and made some amazing gains!!
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[QUOTE=KateKennedy;1103844113]Make sure you read the deadlines below!!!
10 - Platinum Series Mass Stacks will be given away
10 - Platinum Series get Shredded Stacks will be given away
To Qualify: Write in 1 page or less why you should be chosen to receive a Mass Stack or Shredded Stack and email it to [email]kate.kennedy@bodybuilding.com[/email].
The 10 that are chosen for each group will be asked to follow a workout and meal plan for a 12 week period. Pictures must be sent weekly and forum log updated 3x per week with your progress. If requirements are met we will send you a stack every 4 weeks until you complete the 12 program.
Prizes
1st - $5,000 winner
2nd - $2,500
3rd - Free Ipad
Anyone that completes the program will receive a $500 supplement credit.
DEADLINES
1 page paper due 7/30
10 chosen for each group by 8/8
Contest starts 8/15[/QUOTE]
CountryMike is about to announce winners....
A spirit award was added :)
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[QUOTE=KateKennedy;1165294003]CountryMike is about to announce winners....
A spirit award was added :)[/QUOTE]
Sweeeest!!!
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Good luck to all! I didn't get in on this but i would love to see the winners be selected!
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Winners are in this thread >>> [url]http://forum.bodybuilding.com/showthread.php?t=158360593&p=1165310633#post1165310633[/url]
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[QUOTE=COUNTRYMIKE;1165316023]Winners are in this thread >>> [url]http://forum.bodybuilding.com/showthread.php?t=158360593&p=1165310633#post1165310633[/url][/QUOTE]
thanks Mike
