SFUCali's 2011 Bodybuilding.com Transformation Log

**SfuCali** · 01-11-2011, 07:21 AM

So I just started the transformation challenge and figured I would start a log as such. So a little background...I am 21 and a senior in college. I just finished up my last season playing football and have to grow up and move on with my life. I no longer need to be an offensive lineman and as such I have no reason to be 300 lbs.

So Starting Stats:

Height: 6'3"
Weight: 314
Bench: 395 (was 455 preseason football not bad considering i haven't lifted since mid Nov.)
Clean: 315 (was 365 preseason football)

I am only doing 10 weeks of the total 12..... Mainly because I am getting my shoulder scoped March 11....gotta love football

**SfuCali** · 01-11-2011, 01:56 PM

first day of working out.... still havent designed my actual program kinda went in and did some different things... did some biceps,triceps and shoulders.... finished up with a quick 15 minutes of cardio on the rowing machine... It is rough to get back into the swing of working out

**SfuCali** · 01-15-2011, 10:58 AM

so finished my first business week aka monday to friday... I started at 314 on monday and weighed in friday down in the weight room at 304. One week 10 lbs. who can really complain....

Being that its saturday and yesterday's lift killed me I may just do some core today.

Yesterday's lift:

Power Clean: 6 @ 225
6 @ 255
6 @ 275

Deadlift: 10 @ 225
10 @ 315
20 @ 185

POF Bench workout at 185

thennn core

**SfuCali** · 01-17-2011, 02:57 PM

first day of week 2

12 lbs down

did an hour of Throwing Shot for track (16 lb. shot)

Rowing machine:

10 sets 1:30 on 1:00 off

Bis, Tris, and Shoulders

Football Lift:
Hang Snatch 5 @ 135
5 @ 165
5 @ 185
Front Squat 12 @ 135
12 @ 155
12 @ 185
BB Lunge 12e @ 135
12e @ 135
12e @ 135
BB RDL 12 @ 185
12 @ 185

**SfuCali** · 01-18-2011, 08:24 PM

So todays lift

RDL, Hang Clean, Push Press

5 @ 155
5 @ 175
5 @ 195

Seated DB Shoulder Press

12 @ 60
12 @ 75
12 @ no mas shoulder pain

DB Shoulder Raise

10 @ 10
10 @ 20

So i need help with tomorrows I don't know what I wanna do as cardio... any ideas?

**SfuCali** · 01-19-2011, 10:56 AM

cardio today possibly a lift later...

50 minutes on the stationary bike did 11 miles

**SfuCali** · 01-20-2011, 02:17 PM

Kind of unmotivating moment today....

So i did 30 minutes on the stationary bike after throwing this morning. I would define it as vigorous exercise? kept the bike over 15 miles an hour and my heart rate over 150 the entire time... I ramped it up for the first minute or so to get my heart rate up then just kept the resistance level up to keep my heart rate up... I went and lifted today and decided to weigh in just to see how i did this week... I did the rowing machine monday, bike wednesday and today but somehow weighed in at 306?

I am assuming this is because when I started last week I had not lifted in almost 2 months and am gaining some of my muscle mass back? Kinda confused.... I havent cheated on my diet yet.. I haven't had any soda all week no fried anything... pretty much just veggies, turkey, egg whites, and protein...

any ideas?

Oh and my lifting today

Split Squat
5 @ 225
5 @ 275
Incline Bench
12 @ 135
12 @ 185
12 @ 195
BB BentOver Row (underhand)
12 @ 185
12 @ 185
12 @ 185
Power Clean
4 @ 185
4 @ 225
4 @ 275
Dead Lift
12 @ 225
12 @ 225
12 @ 225
Glude Ham Raises
8
8
Ab Rollouts
10
10
10

**SfuCali** · 01-20-2011, 02:53 PM

any ideas?

**SfuCali** · 01-24-2011, 03:57 PM

Lifted today

Hang Snatch

4 @ 135
4 @ 165
4 @ 185
2 @ 205(torn labrum makes heavier weight kinda difficult lol)

Front Squat

10 @ 135
10 @ 185
10 @ 225

BB Lunge

10 @ 135
10 @ 135
10 @ 155

RDL

10 @ 185
10 @ 185

AND then

Went to my afternoon Finance 409 class

AND thennn

burned it on the bike today for an hour did 16 miles....kept the heart rate over 160

AND thennnnnn

did a quick arms/shoulder work out to get a little pump going

**SfuCali** · 02-01-2011, 04:19 PM

I kinda disappeared over the weekend... I had to travel to Delaware for a Track meet...now back to the normal grind.... I'm not traveling for track this week so its a big time cut week....cutting down on the calorie intake and doing an hour of cardio probably 5 days this week... 2 days down 2 hours on the bike down for a total of 33 miles

**MrMoose1976** · 02-03-2011, 07:31 AM

Originally Posted by SfuCali

any ideas?

Yeah, your gaining MUSCLE! The same thing happened to me. Are your pants fitting looser?

**SfuCali** · 02-03-2011, 03:32 PM

Originally Posted by MrMoose1976

Yeah, your gaining MUSCLE! The same thing happened to me. Are your pants fitting looser?

Well in general my waist and everything has gotten smaller.....I have just been kinda maintaining in the weight room.... I guess its cuz I hadn't lifted since mid november and I lost a lot of muscle mass. I am 296 right now.... I will have pictures up beginning of next week after week 4 going into week 5

**SfuCali** · 02-09-2011, 06:50 PM

weighed in today and was a little freaked out because it said 287.... I am not gonna register this on my body stat tracker because I am going to wait for tomorrow to see if its still there...but that would be NUTS. I had just eaten a pretty big lunch right before I weighed in also.

**SfuCali** · 02-13-2011, 01:05 PM

finally put up a progress picture probably gonna try getting another couple tomorrow....that was after a weekend of cheating and carbs and unhealthy stuff at a track meet of all places...I literally had no healthy options for food

**SfuCali** · 02-16-2011, 12:06 PM

Fun Lift today.... it was gonna be my day off but I went in and did a burn out bench day..

keep in mind i did 4 sets of 6 yesterday working up to 345

275 POF - 15 reps
225 POF - 8 reps
135 POF - 10 reps
Bar - 50 reps

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