3 Month body transformation

[kidink]

alright i been lazy with logging but im onit im on it,lol

for thursday i did an upper body workout - i just wanted to mix it up

Workout : -
pull ups ( palms facing outward- shoulder width)
1x8
1x8
1x6

Dips
1x15
1x10
1x8

Rerverse Curls ( Tricep )
10x54lbs
8x63lbs
6x63lbs

Military Press
7x100lbs ( Behind head )
8x100lbs ( Front )
5x100lbs ( Behind head)
6x100lbs ( Front)

Squats
1x25 ( Just bar )

Lunges
1X25 ( Each leg)

Ab exercises
1x15 leg lifts
1x15 bycycles
1x15 in outs
1x15 crunches
1x15 heel touches
1x15 scissors
1x10 reverse scissors
(this was absolutely horrendus by the way and notall consecutive )

Pull up bar ( All consecutive no breaks)
1x10 leg lifts
1 pull up - Full extension
1x8 Leg lifts
1 pull up - Full extension
1x5 Leg lifts
1 Pull up - Full extension

5 min warm up - 5 min cool down - 15 min hiit on eliptical 30sec sprint - 30 sec reg.


and for todaay


Workout - Legs
Leg press
10x180 lbs
8x230 lbs
8x250 lbs
6x275 lbs

Leg curls
9x87.5 lbs
6x87.5 lbs
6x87.5 lbs

leg extension
10x100 lbs
8x112 lbs
8x112 lbs

Standing Calf raises
12x180 lbs
10x220 lbs
8x240 lbs

Glutes
12x137 lbs ( max/ each leg)
10x137 lbs ( max/each leg )

(no hiit today)

[adam75south]

dude those scissors are the worst. on the ab video i do, the guy counts up REAL slow and you're only supposed to change legs when he says. i think those are the hardest.

[kidink]

oh yes,you do the ab ripper x video right? ive seen that - that ****s pretty intense. scirssors suck - reverse scissors are pretty bad too.
Also planks,lol
but man it works and feels good when your done
i try my bestto go consecutive but i just cant

[HeavyStack]

hey all sorry ihavent been posting this week i worked out 3 days
monday Back exercises
wednesday Chest Exercises
thursday leg exercises
thats it for now hope everyone is doing good even thought the time of the season

[kidink]

got lazy with my logging but today ooooeeee
im in miami,florida and its cooooollddd outside wow felt awesome ha,

either way I hit my chest today

Bench press - Bar
Bench press - Dumbell | Flys
Inclince Bench press
dips / pull ups
Abs/
10 min hiit on the eliptical and 10 Min hiit on the treadmill

lightweight baby! damn it feels good working out with the 5:30am crew,ha

thankfully hit my two week period weighing under 170 - lets see what I am by my 4 week period.

[adam75south]

in case you guys actually read this stuff and are wondering. i've started going lighter so i can get more reps and keep my form good. i'm trying not to get anything less than 8 reps on every exercise and no more than 12.



friday: 12-14-07

back

wide grip chins
1x11 body weight
1x5
1x4
1x3

compound row
1x10 115lbs
1x10 115lbs
1x8 115lbs
1x8 115lbs

close grip attachment lat pulldowns
4x10 ?lbs

one more exercise and i can't remember it for the life of me.
4x10 ?lbs

saturday: forced to take the day off to go to my gf's graduation...no, not from high school, i'm not that lucky. from college.

sunday: shoulders/tris

military machine
1x12 115lbs
1x8 140lbs
1x8 140lbs
1x8 140lbs

lateral raises:
1x10 20lb dumbbells
1x12 15lbs dumbbells
1x12 15lb dumbbells
1x10 15lb dumbbells

barbell front raises:
1x10 40lbs
1x12 30lbs
1x12 30lbs
1x10 30lbs

another exercise i've completely forgot:
4x10 ?lbs

cable tricep pushdowns w/ rope:
4x10 80lbs

one armed cable pushdowns:
4x10 each arm 30lbs

supersetted straight bar cable pushdowns and rope overhead tricep extensions:
4x12 and 4x10 ?lbs

tonight we're adding a 5th day for the stuff we usually neglect...abs and calves.

[johnliebal]

week 2 of my new bench program

monday (push)

bench 205/6 220/5 230/4
dumbbell press 180/6* 160/8 160/8*
shoulder press 120/7* 110/7* 110/7*
tri-extensions 100/8 100/8* 95/8*

finished out with 13 minutes of HIIT plyometrics ... box jumps, line jumps, and squat jumps

i am def. seeing alot of bodyfat decreasing latley, less carbs after 6pm and a little extra cardio, no change in caloric intake really ... right now im about 160lbs benching a little over 260 ... the goal is to bench 2x bodyweight

[adam75south]

Originally Posted by johnliebal

benching a little over 260 ... the goal is to bench 2x bodyweight

that's a great goal. i think it'll be a while before even make it to 260. i can't even imagine 320.


monday 12-17-07

calves/abs/cardio

seated calf raises
6x12 ?lbs

standing calf raises
4x8 180lbs

toe raises
3x25

calf raises on leg press
3x12 ?lbs

abs:
exercise ball crunches
3x20

twists w/ exercise ball
3x30

leg raises 2/ exercise ball
3x20

18min cardio on 3% incline
1min 4mph, 2min 8mph, 1min 4mph, 2min 8mph, 2min 4mph, 2min 8mph, 2min 4mph, 2min 8mph, 2min 2mph

[gottabecut]

I wish I would have started with you guys, but I wish you guys the best of luck in your journey! God bless you all. I'm looking forward to seeing your progress!

[kidink]

Originally Posted by johnliebal

week 2 of my new bench program

monday (push)

bench 205/6 220/5 230/4
dumbbell press 180/6* 160/8 160/8*
shoulder press 120/7* 110/7* 110/7*
tri-extensions 100/8 100/8* 95/8*

finished out with 13 minutes of HIIT plyometrics ... box jumps, line jumps, and squat jumps

i am def. seeing alot of bodyfat decreasing latley, less carbs after 6pm and a little extra cardio, no change in caloric intake really ... right now im about 160lbs benching a little over 260 ... the goal is to bench 2x bodyweight

awesome - whats your current protein/carb/fat/calorie intake? im curious as to what everyone else is doing as im expirimenting with mine.

however I started at about 175.6lbs - and today I weighed in at 168.9 ( 2 weeks - 2 days) im sure most was water but i feel tighter and i am lighter,and i feel good.
Im def dropping my carbs and im increasing my strength training and keeping my cardio as intense.


either way today I did Bicep -

5 Sets of pull ups ( Palms Inward)
10x1
8x1
6x1
6x1
5x1

Preacher Curl
10x60lbs
8x70lbs
6x70lbs

Hammer Curls
10x35lbs
8x40lbs
6x40lbs

Long bar curls ( main bar + 10lbs)
1x15
1x10
1x8

Abs
My routine
In/outs
bycycles
leg lifts
scissors
planks
crunches
side crunches


than I hit my hiit on the treadmill today
5min warm up walk at 8 degree incline at 4.mph
14min of Hiit
1Min sprint - (9.0mph) 1 min jog (5mpg)
5Min walking 4.5MPH - Highest incline avaliable

kilelr i elt awesome though duringmy cardio and very energized.

Goal is def a nice bodyfat where I am tight and cut up than i can start reasonably bulking ( am not trying to bodybuild though due to jiujitsu/fighting i like to stay at a reasonable weight for tournaments)

keep it going.holiday season blowing by temptations are serious,lol

[HeavyStack]

Originally Posted by gottabecut

I wish I would have started with you guys, but I wish you guys the best of luck in your journey! God bless you all. I'm looking forward to seeing your progress!

hey join in on the fun it may be late but were glad to get more ppl on here

[HeavyStack]

well i worked out yesterday whole body
and same today
yesterday did machines.
today did free weights
setting were done for 12 reps 3 sets circuit training

[kidink]

im craving a cheat meal so bad,lol but im not doing it almost at the three week mark!

[johnliebal]

300 is the goal ... i weight 150 when i am cut ... i put on a little weight but im plannin to be about 150 for summer ... unless i start packin on some serious muscle mass

[chapdude]

i'm sort of walking in friday on a tuesday conversation but i couldn't help but notice you mentioned ab ripper x. so other people on this website do P90X too??

[xoclaimox]

heres my transformation in the same period:
http://exodus010.myminicity.com/

[kidink]

as far as p90x goes i dont follow the whole program
however i do follow ab ripper x to the best of my abilities,its pretty intense.


Okay Yesterday and today
yesterday legs

Leg press
10x180
10x230
8x250
8x275

Smith Machine - Squats
10x135lbs
8x155lbs
6x155lbs

Sitting Calf Raises
15x90lbs
8x140lbs
8x140lbs

Leg extensions
10x112lbs
8x112lbs
8x112lbs

No cardio immidiately after gym - Went at 7 Pm - and did a 15 min hiit session with a 5 min warm/cool and 5 min walking at a high incline ( running/incline = good conditiioning not fun though,lol)
but for jiujitsu i need all i can get


for today i did the triphase back routine actually posted upfront but i didnt log my weights
but it bvasically went
bent over rows,pull ups,seated rows,lat pull down,dumbell shrugs,bar shrugs,+ abs
and 20 min cardio session
oooeee im beat, 5:30am gym session is great though get that **** out the way nice and early

[adam75south]

Originally Posted by chapdude

i'm sort of walking in friday on a tuesday conversation but i couldn't help but notice you mentioned ab ripper x. so other people on this website do P90X too??

it was a dvd my gf brought home one time. i thought what the hell. ended up being the best ab workout ever. it's crazy intense. and there's no rest. i don't do anything else on the p90x, just the ab ripper. i'm to the point where i can make it all the way through the dvd and even the bonus at the end on the mason twists....so now i work on not cheating. it's easy to put your hands under your butt on some of them to make them easier.

tuesday & wednesday: forced to take the days off because my roommate was "tired"...although i can barely walk from the calf workout so i don't mind too much.

[adam75south]

tuesday and wednesday i could barely walk from the calf workout. plus my roommate keeps havin **** to do every night.

thursday 12-20-07
cardio....ran around the park. probably 20min hiit. ran fast til i couldn't, then walked fast for a minute....and so on. i made a big mistake and decided to go in just a wife beater thinking i would warm up enough to run comfortably...plus the whole cold air thing just hurts my lungs.

[kidink]

took this morning off - due to back and leg soreness whooo but it feels good - still on my diet for the day so ima hit the gym after work.
Ima do a some upper body resistance works - pull ups - disp,etc; than get on the HIIT to end the night right.

so far so good hows everybody elses results going? tomorrow is my 3 week period

[adam75south]

mine's going pretty good. the last two packs are slowly but surely coming in. i upped my protein by quite a bit this month because my first progress picture it looked like i got smaller. we'll see. i took the new christmas picture today after a couple of meals so definitely improvement.

[adam75south]

friday 12-21-07

legs:
leg extensions
4x10 ?lbs

leg press machine:
4x10 ?lbs

leg curl:
4x10 ?lbs

leg extension different machine:
4x10 ?lbs


saturday 12-22-07: worked all day shooting a wedding

sunday 12-23-07

chest/bis

bench press:
1x10 135lbs
1x8 185lbs
1x10 165lbs
1x8 165lbs

incline machine:
1x7 155lbs
1x8 140lbs
1x7 140lbs

cable crossovers:
1x10 80lbs
1x10 80lbs
1x8 80lbs
1x8 80lbs

pec deck:
1x10 ?lbs
3x8 ?lbs

barbell curls:
1x12 65lbs
1x8 55lbs
1x8 55lbs
1x5 55lbs

preacher curl machine:
1x9 80lbs, rest 15 seconds, 1x3 80lbs, rest 15 seconds, 1x3 80lbs rest 15 seconds, 1x2 80lbs

cable curls:
3x8 ?lbs

32min cardio
alternating 4mph 2min and 8mph 2min....2mph on the last 2 minutes

[HeavyStack]

sorry been busy.
i will be back starting after tuesday

[MrPayday]

I wish I would have joined in on this at the beginning, oh well. I'm 1 month and 1 week into my current routine using rippetoes as a base, and adding in other workouts to help isolation. I worked out before starting rippetoes, but it was mainly upper body/arm workouts, nothing too hardcore, and that was only for a little over a month also. Right now, I try to get over 3000 calories a day, and over 200 grams of protein. All of it clean, and I eat every 2 hours (7-8 meals a day). Current supps are Whey Protein and Creatine. Here's my current routine:

MONDAY / FRIDAY:
Squats 5x5
BB Bench Press 5x5
Deadlifts 3x5
DB Flyes 5x8
(OPTIONAL) Dips / Pull Ups 5x15
(OPTIONAL) DB Bench Press 5x5

Tuesday: Cardio / Off day

WEDNESDAY:
Squats 5x5
Military Press / DB Shoulder Press 5x5-8
DB Rows 5x5-8
Bicep Curl / Preacher Curl 5x5-10
DB Lying Tricep Extensions 5x5

Saturday: Cardio / Abs
Crunches
Decline Crunches
Decline Reverse Crunches
Leg Raises
Scissors

Sunday: Off day

So far I've been seeing amazing results. I gain at least 1lb a week, and I'm up to about 160-165 at about 10% bodyfat. Not completely sure what my exact bodyfat percent is at the moment, abs are visible though and so is vascularity. When I FIRST started, I was recovering from being in the hospital for 9 days (ATV accident) and weighed around 135-140. After a little more than a month, maybe two months, of my upper body workouts, I gained about 5-10 lbs. Since rippetoes, I've gained a good 10 lbs. Somewhat noob gains, my upper body has been increasing but my legs were horrible, the squats have drastically changed my legs since starting rippetoes. Very happy with the results so far, and can't wait to see how I'll look come summer.

[snikit]

Originally Posted by HeavyStack

sorry been busy.
i will be back starting after tuesday

same here.... espically with loggin my workouts.

[HeavyStack]

ok well today i did big muscle groups chest back legs

tomorrow small muscle groups

[adam75south]

monday 12-24-07

back:

wide grip chins: body weight only
1x13
1x7
2x5

not really sure what it's called. it's a cable row machine that you pull down.
4x10 110lbs

dumbell rows:
4x10 45lbs

compound row:
4x10 115lbs

cardio: 20min alternating 8mph and 2mph every 2 min

tuesday 12-25-07 christmas!!! took the day off.

wednesday:

abs:
decline situps:
1x30 twisting every other rep
1x15 w/ 25lb plate
1x10 w/ 25lb plate and 1x5 bodyweight without resting
1x10 2/ 25lb plate and 1x5 bodyweight
1x5 w/ 25lb plate
1x15 bodyweight twisting every other rep
1x10 bodyweight twisting every other rep

hanging leg raises
2x15

cardio: 30min alternating 4mph and 8mph every 2 min...2min 2mph cooldown

[adam75south]

thursday 12-27-07

shoulders/triceps

military press:
1x10 135
1x10 135
1x10 145
1x5 155lbs

reverse pec dec supersetted with lateral raise machine:
4x10 ?lbs and 4x10 ?lbs

barbell front raises:
1x12 30lbs
4x10 40lbs

tricep extension machine:
4x10 ?lbs

rope cable pushdowns supersetted with straight bar cable pushdowns
4x10 ?lbs and 4x10 ?lbs

rope overhead tricep extension
4x10 ?lbs

no cardio this time.

[johnliebal]

been lazy ... ate xmas cookies and **** all vacation ... o well ... still be liftin and doin a little cardio. got a bottle of lip 6 to try again, see if i cant get cut to about 155 (current weight is about 167 (on creatine) ... ill be cycling off of creatine for a while .... how was everybody's christmas?

[adam75south]

my christmas was pretty good. i went ahead and had a little bit of cheat food...first time in about 3 or 4 months which was nice. had some of that fruit salad or whatever you call that stuff. my 10 year old brother gave me a 10 dollar bill for christmas lmao. my girl bought me a skydiving trip. can't wait to try that out. my roommate got me a digital food scale...one where you can put in a number(that corresponds with a certain food....like pistachios for example) and it weighs the food and tells you the exact nutritional values(calories, fat, carbs, sugars, protein) for it as you add more...kicks ass!

friday 12-28-07

legs:

smith machine squats:
1x10 135lbs
1x10 225lbs
1x10 225lbs

leg curls:
2x10 130lbs
2x8 130lbs

leg extensions supersetted with leg press machine
4x10 & 4x10 ?lbs


today saturday 12-29-07

chest/bis

incline:
1x10 135lbs
1x8 155lbs
1x8 155lbs
1x2 185lbs

dumbbell press:
1x10 65lbx2
1x8 70lbx2
1x8 70lbx2

pec deck:
4x10 ?lbs

different pec deck machine:
4x10 ?lbs

straight bar curls:
1x10 65lbs
1x8 75lbs
1x6 75lbs
1x5 75lbs

spider curls w/ straight bar:
1x12 35lbs
1x10 45lbs
1x10 45lbs

supersetted hammer curls & regular dumbbell curls w/ no rest
4x10 20lbs & 4x8 20lbs

no cardio on either day.