Anti-bonk's 12 week OBF transformation Log

[anti-bonk]

I now have only good days or great days.- Lance Armstrong

This is my log for the 2009 OBF transformation contest. It actually began last week on March 7th and ends May 31st. I figured I would start a log for the duration of this contest just to keep myself focused and on track.

My goal for 2009 is to complete my transformation that I began years ago. Several years ago I was about 310 lbs. As of the beginning of 2009 I was back up to 259lbs. At the beginning of this year I made a firm commitment to a New Year?s resolution that 2009 is the year I will complete my transformation. Since then I have dropped to 245lbs(as of the beginning of this contest).Eventually by the end of this summer I want to reach 205lbs

My personal goal for this contest is to drop 20 lbs (get to 225lbs) while putting on as much muscle mass as humanly possible in the process.


LINKS:

The OBF contest thread: http://forum.bodybuilding.com/showth...hp?t=114713881
The Online Bodybuilding Federation (OBF) website: http://www.onlinebodybuildingfederation.com/
My beginning pic thread on the OBF website: http://www.onlinebodybuildingfederat...atid=36&id=135

[anti-bonk]

What happened on Tuesday?

Worked on creating log.

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Nutrition
Meal 1- oatmeal
Meal 2- turkey chili
Meal 3- LG protein, apple
Meal 4- beef stew (Mom wanted me to come over for St Patty's Day dinner)
Meal 5- raisins, granola, pumpkin seeds

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Cardio
I started commuting to work by mountainbike on Monday. But I did not ride today because of getting sick Monday night from riding in the cold.


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Workout
Triceps

Tri Ext- 10X15 (5 sets warm up) 10X20, 10X20, 10X25, 10X25, 10X30, 10X35, 10X40
Skull Crushers- 10X45, 10X55, 10X65, 10X65
Push Down- 10X25, 10X30, 10X35, 10X42, 10X50, 10X57
Rev push down- 20X25, 20X30, 20X35, 15X42, 15X50, 10X57
Kick Backs- 10X15, 10X15, 10X20, 10X20

*finished up with 25 min stretching

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Bicycle commutes to work: 1
(since 3-16-09)




__________________
LG Science 12 week log: Jan 5 - May 31, 2009
http://forum.bodybuilding.com/showth...hp?t=113075521

[anti-bonk]

Wednesday


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Nutrition
Meal 1- oatmeal
Meal 2- turkey chili
Meal 3- LG protein, apple
Meal 4- scallops, tuna, broccoli, 2 slices n.f. cheese
Meal 5- raisins, granola, pumpkin seeds

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Cardio
Rode mountainbike to work. It feels really good breathing the fresh air in the morning.


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Workout
Biceps

Preacher curls- 20X45, 20X45, 10X65, 10X65, 10X75, 7X85, 14X65, 14X65, 14X65
Concentration curls- 10X20, 10X20, 10X20, 10X25, 10X25
Hammer Curls- 10X20, 10X20. 10X20, 10X15, 10X15

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Bicycle commutes to work: 2
(since 3-16-09)

[anti-bonk]

Thursday


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Nutrition
Meal 1- oatmeal
Meal 2- turkey chili
Meal 3- LG protein, apple
Meal 4- scallops, mahai mahai, broccoli, 2 slices n.f. cheese
Meal 5- raisins, pumpkin seeds

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Cardio
Rode mountainbike to work. Then did 30 min ex bike at gym.


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Workout

WEIGHTS: Legs

Adductors- 25X90, 25X110, 25X130, 25X150
Abductors- 25X90, 25X110, 25X130, 25X150
Leg Curl- 10X90, 10X110, 10X130, 10X150
Calf Ext- 10X90, 10X110, 10X130, 10X150, 10X170
Leg Ext- 10X90, 10X110, 10X130, 10X150, 4X170 (stopped-felt pain in knee)
*more Calf ext- 25X130, 25X150, 25X170


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Bicycle commutes to work: 3
(since 3-16-09)

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[anti-bonk]

Friday


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Nutrition
Meal 1- oatmeal
Meal 2- turkey chili
Meal 3- LG protein, banana
Meal 4- 3 eggs, 2 slices n.f. cheese, raisins, almonds, granola
Meal 5- raisins, almonds granola

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Cardio
Rode mountainbike to work. Then played wallyball this evening for about 3 hours.


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Workout

WEIGHTS: No workout due to wallyball.



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Bicycle commutes to work: 4
(since 3-16-09)

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[anti-bonk]

Saturday


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Nutrition

Meal 1- talapia, tuna, granola
Meal 2- protein shake (banana, strawberries, LG protein, milk)
Meal 3- subway sandwich
Meal 4- granola


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Cardio

Met up with some buddies for a trail ride today. I was completely drained. I rode the mountainbike to work this week and had no energy to get on the trails and take the hills, especially in the muddier sections. But still came home and went to gym after taking a shower.



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Workout

WEIGHTS: Chest
workout was pathetic due to just being completely tired.

Incline bench: 5 sets of 10X135
Flat bench: 5 sets of 10x135
Flies: 10X25, 10X25, 10X25, 10X30, 10X30


I am taking it easy tomorrow. If I go out for a ride it will be a leisurely ride.




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Bicycle commutes to work: 4
(since 3-16-09)

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[anti-bonk]

Sunday


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Nutrition

Meal 1- 3 eggs, 3 slice n.f. cheese
Meal 2- granola, pumpkin seeds, raisins
Meal 3- 1/2 subway sandwich
Meal 4- tuna
Meal 5- granola, pumpkin seeds, raisins

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Cardio

Still recuperating from all the biking. Just met my Mom to go for a walk on some trails this afternoon.

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Workout

WEIGHTS:

Lat pull down wide- 10xP7, 10XP8, 10XP9, 10XP10
Lat pull down close- 10XP7, 10XP8, 10XP9, 10XP10
D.B. Rows- 10X25, 10X25, 10X30, 10X35, 10X40, 10X45
Lat pull down straight arm- 10X25, 10X30, 10X35, 10X42, 10X50, 10X57
Back Ext- 25X90, 25X90, 25X110, 25X130, 10X150
Seated rows- 10X80, 10X95, 10X110, 10X125, 10X125


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Bicycle commutes to work: 4
(since 3-16-09)

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[anti-bonk]

Monday


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Nutrition

Meal 1- oatmeal
Meal 2- turkey chili
Meal 3- banana, LG protein
Meal 4- tuna, shrimp, granola, pumpkin seeds, raisins
Meal 5- almonds

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Cardio

Did not ride to work today. Had something on my mind and did not get much sleep the night before. So I did 45 min ex bike and 10 min treadmill.

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Workout

WEIGHTS: Triceps

Tri ext- 20-X25, 20x25, 10X30, 10X35, 10X45
Rev push down- 10X20, 10X30, 10X35, 10X42, 10X50, 10X57
Kick backs- 10X15, 10X15, 10X15, 10X20, 10X20
Push downs- 20X20, 20X30, 10X35, 10X42, 10X50, 10X57
Tri press- 10X70, 10X90, 10X110, 10X130, 10X150, 10X170, 10X190


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Bicycle commutes to work: 4
(since 3-16-09)

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[anti-bonk]

Tuesday


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Nutrition

Meal 1- oatmeal
Meal 2- turkey chili
Meal 3- banana, LG protein
Meal 4- talapia, scallops, granola, pumpkin seeds, raisins
Meal 5- cashews

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Cardio

Complete repeat of yesterday. Probably won't sleep tonight.

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Workout

WEIGHTS: Biceps

Preacher curls- 20X45, 10X65, 10X75, 10X85, 10x85, 10X85
Concentration curls- 10X20, 10X20, 10X25, 10X25, 20X15
Hammer curls- 10X20, 10X20, 10X25, 10X25, 20X15

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Bicycle commutes to work: 4
(since 3-16-09)

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[anti-bonk]

Thursday


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Nutrition

Meal 1- oatmeal
Meal 2- granola
Meal 3- Turkey chili
Meal 4- granola
Meal 5- tuna, baked chips

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Cardio

None. Unless you count picking up the remote control.

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Workout

WEIGHTS: Chest

Flat bench- 10X135, 10X135, 10X155, 10X175, 10X195
Incline bench- 10X135, 10X135, 10X135, 10X155, 10X155
flat flies- 20X25, 20X25, 10X30, 10X35, 10X40, 10X45
incl flies- 10X25, 10X25, 10X25, 10X30, 10X30
cable crossover- 10X25, 10X20, 10X20, 10X20, 10X20


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Bicycle commutes to work: 5
(since 3-16-09)

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