first OBF transformation contest..

**bigbiff** · 07-13-2011, 04:09 PM

this is two weeks into the contest

**blsmith** · 07-13-2011, 05:20 PM

getting better every week bro. keep it up.

**dynoweb** · 07-14-2011, 12:37 PM

Originally Posted by bigbiff

I understand Bro, so far my body is doing good. I had to take last night off from training so i had an extra day of rest. My next one will be on Saturday. Training is going well so is my diet. I just went up a pound so I guess that is good. looking to be 230 by contest time. should be in August/October 2012. I went up in weight on my DB press should be at 60lbs this coming week and leg extension is at 120lbs leg curls 70lbs... Legs will be feeling it later

60lb db press is a load. nice job

**bigbiff** · 07-14-2011, 06:27 PM

Hit back tonight
Close grip pull downs 1 sets 20 65lbs
2 sets 20 reps 75lbs
Dead lifts 3 sets 10 reps 135 lbs
good mornings 3 sets 10 reps 65lbs
one arm rows 3 sets 10 reps 50lbs
upright rows 3 sets 6 reps 105lbs

Re set some goals I am going to go down in weight before I move up body weight. I think this makes more sense. so I will have to drop over 26lbs before I can be show ready along with putting on muscle.. abs need most of the work. I know this can be done..

**bigbiff** · 07-14-2011, 06:29 PM

Originally Posted by dynoweb

60lb db press is a load. nice job

Yes 60lbs is a load but for me it is light weight tomorrow on the 15th I am going to shot for 65lbs and see how that feels. training is going very well just have to do more cardio to burn fat. Diet is 2480 calories a day now.

**bigbiff** · 07-15-2011, 05:44 PM

Chest went well went up in the Db press now stands at 60 lbs cardio is done... tomorrow is rest day..only cardio will be done.. Feeling great at the end of week 3. weight has stayed at 211. Hit the cardio more to bring it done.

**bigbiff** · 07-16-2011, 06:52 AM

Feeling it today back, chest DOMS is a wonderful thing.. hahaha to day is my off day time to rest and grow.

**blsmith** · 07-16-2011, 08:03 AM

Originally Posted by bigbiff

Feeling it today back, chest DOMS is a wonderful thing.. hahaha to day is my off day time to rest and grow.

Great work bro! Keep it up!

**bigbiff** · 07-17-2011, 08:18 AM

Originally Posted by blsmith

Great work bro! Keep it up!

Thanks bro

**bigbiff** · 07-17-2011, 08:20 AM

Weighed in this morning I am at 212lbs might be holding water or just gained a pound of muscle in 3 weeks. So far looks like I am losing BF, will continue with the cardio everyday till it is time to slow down with it. Still have one day off but feeling great. I will be training each body part twice a week starting this week. Looking to add bag training for the cardio.

**bigbiff** · 07-18-2011, 05:37 AM

Killed legs last night I am so feeling it today..Walking like a pimp... lol tonight will be chest and triceps feel the burn...

**AprilShowers13** · 07-18-2011, 07:40 AM

Originally Posted by bigbiff

Killed legs last night I am so feeling it today..Walking like a pimp... lol tonight will be chest and triceps feel the burn...

LOL@walking like a pimp!! I've had those days. Remember to stretch. Do you use a foam roller?

**bigbiff** · 07-18-2011, 10:15 AM

Originally Posted by AprilShowers13

LOL@walking like a pimp!! I've had those days. Remember to stretch. Do you use a foam roller?

No I don't use a foam roller think it may help? i do stretch and warm up before i kill legs or any body part.

**dynoweb** · 07-18-2011, 04:31 PM

Originally Posted by bigbiff

No I don't use a foam roller think it may help? i do stretch and warm up before i kill legs or any body part.

I found that a good hour of spin class after killing the legs is a good way to work out the stiffness. Way to work hard.

**bigbiff** · 07-19-2011, 07:38 AM

Originally Posted by dynoweb

I found that a good hour of spin class after killing the legs is a good way to work out the stiffness. Way to work hard.

sounds good bro have to try it .. went up on my Db press again numbers are looking good bro watch out NPC here I come next year....

**AprilShowers13** · 07-19-2011, 08:25 AM

Originally Posted by bigbiff

No I don't use a foam roller think it may help? i do stretch and warm up before i kill legs or any body part.

There is a trainer at the gym that swears by it. I use it about twice a week, sometimes before a workout and sometime after. Its supposed to workout the tightness and knots.

**bigbiff** · 07-19-2011, 09:34 AM

Originally Posted by AprilShowers13

There is a trainer at the gym that swears by it. I use it about twice a week, sometimes before a workout and sometime after. Its supposed to workout the tightness and knots.

cool thanks I will look into it

**dynoweb** · 07-19-2011, 08:25 PM

Originally Posted by bigbiff

sounds good bro have to try it .. went up on my Db press again numbers are looking good bro watch out NPC here I come next year....

I hit those hard today too, but I only did 55 lbs. Pretty challenging getting them into position.

**bigbiff** · 07-21-2011, 06:36 AM

Originally Posted by dynoweb

I hit those hard today too, but I only did 55 lbs. Pretty challenging getting them into position.

I can understand that Bro. i am shooting for 70lbs next couple of sessions and see what happens.. I have to say workouts are going very well

**bigbiff** · 07-21-2011, 06:45 AM

OK almost the end of week 4 and things are going well in training. Weight is going up every week in one body part or another.. this is a drug free training I am doing. I am seeing results in weight and body size. I was going up in weight and dropped it within two weeks.. feeling good. Diet is working so far i may have to change it up soon to make more changes.

**klybern** · 07-21-2011, 09:21 AM

Originally Posted by bigbiff

OK almost the end of week 4 and things are going well in training. Weight is going up every week in one body part or another.. this is a drug free training I am doing. I am seeing results in weight and body size. I was going up in weight and dropped it within two weeks.. feeling good. Diet is working so far i may have to change it up soon to make more changes.

hey awesome job so far man sorry ii havent checked in for awhile been crazy

**bigbiff** · 07-21-2011, 09:28 AM

Originally Posted by klybern

hey awesome job so far man sorry ii havent checked in for awhile been crazy

I know the feeling, between me working 50hours a week and training I am really surprised I am able to get on and do all my posts for the groups I am on. I am a MOD on one site and trying to keep up with that is ruff at times.

**bigbiff** · 07-21-2011, 06:05 PM

killed it in the gym tonight legs and shoulders are F#@ked..........

Leg curls 3 sets 8 reps 70lbs
leg extension 3 sets 10reps 140lbs Plus the extra set I promised
dead lifts 3 sets 6 reps 205lbs

shoulders
Shoulder press 3 sets 8 reps 95lbs
side delts 3 sets 8 reps 40lbs
rear delts 3 sets 8 reps 40lbs
front delts 3 sets 8 reps 40lbs

**bigbiff** · 07-22-2011, 09:57 AM

Flat Flyes 3 sets 8 reps 40lbs
Incline Flyes 3 sets 8 reps 40lbs
Incline Bench press 3 sets 8 reps 165lbs
Flat bench press 3 sets 8 reps 70lbs

Tricep pushdowns 3 sets 8 reps 70lbs
Rope tricep extension 3 sets 8 reps 45lbs
Kick backs 3 sets 8 reps 25lbs
Skull crushers 3 sets 8 reps 75lbs

abs
sit ups 2 sets 20 reps
V-ups 2 sets 30 reps
side bends 2 sets 8 reps 55lbs

**SERLY** · 07-22-2011, 11:43 PM

come on!!!

**bigbiff** · 07-24-2011, 11:09 AM

Originally Posted by SERLY

come on!!!

Come on what Serly

**bigbiff** · 07-24-2011, 11:09 AM

One arm rows 2 sets 8 reps 70lbs
Close grip pull downs 3 sets 8 reps 85lbs
Good mornings 3 sets 8 reps 65lbs
Wide grip rows 3 sets 8 reps 65lbs
Biceps
Hammer curls 3 sets 8 reps 25lbs
Bicep curls 3 sets 8 reps 25lbs
bar curls 3 sets 8 reps 40lbs

**bigbiff** · 07-25-2011, 07:27 AM

ok been training very hard on all body parts looks like I may have a small tear in my left Bicep need to take a week off from arm training but it will not stop me on other body parts. ice and rest will do the trick I hope not looking forward on having to go to the doctor for this.. I will bump up my Protein and ice ti and hope it does the trick. Tonight will be legs and shoulders and see how that goes for me.. I already did cardio this morning for 30 minutes and will be doing another round tonight after training..

**dynoweb** · 07-25-2011, 06:53 PM

Originally Posted by bigbiff

ok been training very hard on all body parts looks like I may have a small tear in my left Bicep need to take a week off from arm training but it will not stop me on other body parts. ice and rest will do the trick I hope not looking forward on having to go to the doctor for this.. I will bump up my Protein and ice ti and hope it does the trick. Tonight will be legs and shoulders and see how that goes for me.. I already did cardio this morning for 30 minutes and will be doing another round tonight after training..

Don't rush back into pushing the bicep, I've had a strained bicep now for a year.

**bigbiff** · 07-26-2011, 03:51 AM

Originally Posted by dynoweb

Don't rush back into pushing the bicep, I've had a strained bicep now for a year.

I am taking it easy on the Bicep Bro.. I can't afford to be out of this contest. I am lying off bicep training for a week and see how it goes from there. I need to be 100% had to give up dead lifts last night because of it. worked legs and shoulders good last night can't walk to wel today.lol

Thread: first OBF transformation contest..

Thread Tools

Search Thread

Update

back/Biceps

update

Similar Threads

Enter The Bodybuilding.com Transformation Contest

Missgymrat's OBF Fall/winter women's transformation contest.

Official "OBF" Winter Meltdown Transformation Contest Sign Up Thread!

First Teen BB Contest in detroit, MI....i definatly need some tips and advice! please

The Team Mass First Official Pre-Contest Road Trip Workout (Lakeland Edition)

Bookmarks

Bookmarks

Posting Permissions

Thread: first OBF transformation contest..

Thread Tools

Search Thread

Update

back/Biceps

update

Similar Threads

Enter The Bodybuilding.com Transformation Contest

Missgymrat's OBF Fall/winter women's transformation contest.

**Official "OBF" Winter Meltdown Transformation Contest Sign Up Thread!**

First Teen BB Contest in detroit, MI....i definatly need some tips and advice! please

The Team Mass First Official Pre-Contest Road Trip Workout (Lakeland Edition)

Bookmarks

Bookmarks

Posting Permissions

Official "OBF" Winter Meltdown Transformation Contest Sign Up Thread!