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?)
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01-19-2010, 09:26 AM #1
Alaska07 10 week Double Transformation Log
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01-19-2010, 12:41 PM #2
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01-19-2010, 12:46 PM #3
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01-19-2010, 01:03 PM #4
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01-19-2010, 02:38 PM #5
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01-19-2010, 02:55 PM #6
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01-19-2010, 08:31 PM #7
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01-20-2010, 08:01 AM #8
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01-20-2010, 05:19 PM #9
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01-21-2010, 04:05 PM #10
Day 2 and 3
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
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01-22-2010, 04:48 AM #11
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01-22-2010, 11:19 AM #12
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.
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01-22-2010, 12:18 PM #13
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01-23-2010, 12:01 PM #14
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