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    Tuesday August 25, 2015 Day 4 - Back/Bis ...

    Tuesday August 25, 2015

    Day 4 - Back/Bis

    Stair master 20 minutes

    Underhand Lat Pulldown
    115x12
    Work Sets:
    150x10
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    20 minute walk

    20 minute walk
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    Sunday August 23, 2015 Day 2 - Chest/Tris ...

    Sunday August 23, 2015

    Day 2 - Chest/Tris

    Cardio - Bike 20 minutes

    Dumbbell Bench Press
    40's x12
    50's x10
    60's x10
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    Saturday August 22, 2015 Day 1 - Legs ...

    Saturday August 22, 2015

    Day 1 - Legs

    Cardio 20 minutes stairclimber

    Leg Press
    103x15
    193x15
    283x12
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    My 12 Week Transformation

    This log is to track my progress as I use Kris Gethins 12 week daily trainer. I have a powerlifting background. My best competitive lifts are a 370 squat, 230 pause bench and 385 deadlift (405...
  • Walked 2 miles 35:11 Chin-up ladder 3x1,2,3...

    Walked 2 miles 35:11

    Chin-up ladder 3x1,2,3 (18 total) 1 minute rest per set
  • Tuesday August 18, 2015 Bench Press 45 2x5...

    Tuesday August 18, 2015

    Bench Press
    45 2x5
    95x5
    135x3
    165x5,5,14 PR

    EZ Bar Curl
    30x10
  • High intensity conditioning 100 squat jumps in...

    High intensity conditioning

    100 squat jumps in 5:46. Feels like death as I just had ate. Def need to get my conditioning up. My legs are fried from the week of squatting 2 different days for a set...
  • Walked 27 minutes in hot as balls weather.

    Walked 27 minutes in hot as balls weather.
  • Walked 2 miles - 36:31

    Walked 2 miles - 36:31
  • Saturday August 15, 2015 Weighed 169 this...

    Saturday August 15, 2015

    Weighed 169 this morning. Hovering around 20-23% bodyfat. Decided I have nothing to lose by dropping all the way to 10% so I can just rebuild the proper way this time. If...
  • I cut from February to May. I was 172 at that...

    I cut from February to May. I was 172 at that time. Then I didn't lift for a month. I maintained. Then from June to July I went from 172 to 169.

    Yeah I want a muscular physique. I was guessing...
  • Wow thanks! I have a very short torso so it seems...

    Wow thanks! I have a very short torso so it seems I hold a lot of my fat in my lower abdomen and sides. I had bad love handles before. I'll try to get down to 10% perhaps. Repped

    If anyone else...
  • Try again. Thanks. I should mention I'm a...

    Try again. Thanks. I should mention I'm a powerlifter and my primary focus is on performance in big compound lifts. I want to squat 405 as soon as possible. I was at a 370 squat but after losing 19...
  • Bodyfat estimate and what to do? Continue cut or clean bulk.

    I'm trying to decide what to do. I'm down to 169 (started a cut at 188). I was probably around 30% at 188. I don't know what I'm at now I'm guessing around 20%. But at 169 20% I'd have to cut a lot...
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    Sticky: I'm trying to decide what to do. I'm down to 169...

    I'm trying to decide what to do. I'm down to 169 (started a cut at 188). I was probably around 30% at 188. I don't know what I'm at now I'm guessing around 20%. But at 169 20% I'd have to cut a lot...
  • Thanks for joining. 15 is a lot lf reps but...

    Thanks for joining. 15 is a lot lf reps but according to Johnny Pain just double up the weight added each time. So instead of 5 lbs for squat and deadlift do 10. Instead of 2.5 lbs for bench and OHP...
  • Bodyweight Ladder session: Pushups 1 set of...

    Bodyweight Ladder session:

    Pushups
    1 set of 1,2,3,4,5,6,7,8

    Chin-ups
    3 sets of 1,2,3
  • Nice lifting big man

    Nice lifting big man
  • Walked 20 minutes.

    Walked 20 minutes.
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