Alaska07 10 week Double Transformation Log

[Alaska07]

Jan 19th 2010 (DAY 1)
Double T 10 week Transformation Log

My overall goal is to drop my bodyfat % to 10 or less. It is currently 18.5% and then I would like to start building clean muscle mass. I am new to the weight lifting industry and also the nutritional side of things so any input is greatly appreciated. I have done alot of research and have a good plan forward.

Workout

ABS

Hanging Crunches 3 set of 20
Figure 8 leg raises 3 sets till burnout
15lb Weighted Straight Leg lifts 3 sets of 30
30lb weighted balance ball crunches 2 sets of 30 1set 20

Tri's

45lb weighted dips 2 sets of 15 1 set of 10
40lb overhead dumbbell lifts 3 sets of 12
60lb cable pull downs 2 sets of 15 1 set of 12
85lb tricep machine 2 sets of 20 125 lb 1 set of 8

Forearms

45lb bar rolls overhanded forward 3 sets of 50
45lb bar rolls overhanded backwards 3 sets of 50
45lb bar rolls underhanded forward 3 sets of 50
45lb bar rolls underhanded backwards 3 sets of 50
40lb dumbbell wrist curls 3 sets of 12

Cardio

Stair stepper 10min high pace burned 150 cal
Playing mens league basketball tonight

Supplements

Double T Creadyl
Double T NO-BETA
Double T Test X 6

GNC Amplified Wheybolic extreme 60 ( I do not like this product and am just trying to finish it. I have about a weeks worth left, any suggestions on a replacement?)

[longhorns_p]

Good luck, let me know if you have any questions about our products....I'll be following along

Looks like you got the whole stack, can't wait to see the progress

[jordansrt]

Good luck bro im here if you need anything

[fitlover]

In on this!!

As for a replacement, I'd just go for another good whey protein, like Optimum or Dymatize.

[longhorns_p]

Check out Gaspari Myofusion, the profile is really good on it

Not sure what your looking for in this protein though, when will you be using it? Before bed, between meals, after workout, before workout, etc???

[Alaska07]

Because of my work schedule I get up at 4:30 AM work out from 5:00 to 6:30 and at work by 7:00 so there is no time for breakfast, so this is what I have in the morning mixed with a cup of fruit and yogurt.

Check out Gaspari Myofusion, the profile is really good on it

Not sure what your looking for in this protein though, when will you be using it? Before bed, between meals, after workout, before workout, etc???

[AKheavyhitter]

Im in gotta rep the AK. Stop by my spons. log should be up in a week or so.

[Alaska07]

Thanks AKHeavyhitter I will, send me the link when its up and running.

Im in gotta rep the AK. Stop by my spons. log should be up in a week or so.

[longhorns_p]

Because of my work schedule I get up at 4:30 AM work out from 5:00 to 6:30 and at work by 7:00 so there is no time for breakfast, so this is what I have in the morning mixed with a cup of fruit and yogurt.

check out myofusion then, its got a lil healthy fat and carbs

or the XF UP2.0

both will keep you full and have a blend of proteins

[Alaska07]

Day 2

Off Day

Day 3

Muscles are still sore from pre-contest workout but I am working on getting a solid weekly routine. I seem to be getting good workouts on all of my body except for back and triceps, they never seem to be sore after words. I have talked to a couple different people and got some good ideas, but any input is appreciated. When ever I work chest, biceps, abs, or legs I usually need about 2 days to recover. But with back, and tri's I am hardly ever sore.


Workout

Back

Over handed twist pull ups 4 sets of 6
Pull over crunches with 30lb dumbbell on exercise ball 4sets of 12
Thumbs up push-ups 4 sets to failure
Seated Row Machine 125lbs 4 sets of 12
Low back Machine 100 lbs 4 sets of 15


Tri's

40lb Standing overhead dumbbell lifts 3 sets of 12
60lb cable pull downs 3 sets of 15
85lb tricep machine 2 sets of 20 125 lb 1 set of 10
Dive Bomber Push ups 2 sets of 15 1 set to burnout
40lb dumbbell extensions 3 sets of 12


Cardio

4 sets of 20 box jumps
4 sets of 40 box climbers
Stair stepper 10min high pace burned 150 cal


Supplements

Double T Creadyl
Double T NO-BETA
Double T Test X 6
Universal Animal Packs
GNC Amplified Wheybolic extreme 60

[fitlover]

Hmm...do you do deadlifts? I'd throw some one-arm rows in there as well...that's sure to get the back screamin

Looks good though!

[Alaska07]

Hmm...do you do deadlifts? I'd throw some one-arm rows in there as well...that's sure to get the back screamin

Looks good though!

I have never done deadlifts, but a friend of mine is a personal trainer and I am going to meet with him this weekend to get some proper techniques and different exercises from him. The gym I am currently going to is hurting on the weight room side of things so some of my exercises are limited, but I am looking into switching. Right now it is convenience cause my current gym is right next door to my work. I will keep you posted though, thanks for the feed back.

[drooks10]

subbed up, bro! Good luck. Definitely hit those deadlifts (insider tip: do them in socks! Works much better than with shoes. I found this out the other day)!

[fitlover]

subbed up, bro! Good luck. Definitely hit those deadlifts (insider tip: do them in socks! Works much better than with shoes. I found this out the other day)!

^^ this!! Just don't mind the funny looks, hehe.