The log will be throughout all of 2012 and I'll be updating regularly with my training and diet progress, as well as videos from time to time. It'd be great to get some followers for support and encouragement and any advice is very welcomed. So sub this **** mother ****ers, I'm about to redefine the meaning of the word; EPIC!!!!!
Diet will be calorie restricted at 3000cals/day. It will be 250g Carbohydrates, 350g Protein, 70g Fats. Fruits and fiberous vegetables will be less restricted.
* Note: Water will be the only fluid consumed. Lemon and Propel are optional.
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Workout regiment will be as follows:
6 Days/wk - Mon, Tues, Thurs, Fri, Sat
* High Intensity
* High Volume
Sundays and Wednesdays will be strictly a rest day.
Cardiovascular exercise will be done 2x/wk on Mondays and Thursdays
* Moderate Intensity
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Workout Regiment:
* 3 - 4 Exercises per muscle group
* 8 - 12 Sets per exercise
* 12 - 50 Reps per set
Been back in the gym now for 5wks after an 8mo layoff from the weights. Been steadily gaining strength and weight is now hovering b/w 239-242 @ approx. 13%bf.
Today was a little bit of squats and some chest, Though I didn't finish cause I started feeling nauseous.
Squats
355 x 20
355 x 20
355 x 20
355 x 20
355 x 20
Lunges
185 x 20
185 x 20
185 x 20
185 x 20
185 x 20
185 x 20
185 x 20
185 x 20
Bench (drop sets, no rest b/w drops)
305 x 5, 245 x 8, 195 x 8, 145 x 15, 95 x 20, the bar x 30
305 x 5, 245 x 8, 195 x 8, 145 x 15, 95 x 20, the bar x 30
305 x 5, 245 x 8, 195 x 8, 145 x 15, 95 x 20, the bar x 30
All I'm taking right now is creatine.
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01-10-2012, 12:10 AM #1
- Join Date: Dec 2011
- Location: Woodbridge, Virginia, United States
- Age: 35
- Posts: 3,055
- Rep Power: 5786
strangecloud's 2012 Transformation
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01-11-2012, 05:54 AM #2
- Join Date: Dec 2011
- Location: Woodbridge, Virginia, United States
- Age: 35
- Posts: 3,055
- Rep Power: 5786
The first part of this log will be to hit 220lbs @ 6% by June 1st. Then for the second half of the year I will be setting various strength goals, a video will be provided for ea goal accomplished. Here's two that I'm already sure that I want to accomplish this year:
1. Incline Press 315 x 20
- Personal Best 315 x 15
- Current 315 x 1?
2. Squat (Ass to Calves) 315 x 50
- Personal Best 315 x 39
- Current 315 x 20
I understand these goals seem outlandishly high, but I'm still just getting back into training and am very confident in myself that I will be able to progress fast enough this year to either accomplish these goals or come very very close.
This is about where I am at now. 6'3 230lbs in the pic (242lbs current)
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01-11-2012, 05:59 AM #3
- Join Date: Dec 2011
- Location: Woodbridge, Virginia, United States
- Age: 35
- Posts: 3,055
- Rep Power: 5786
Had a decent back workout last night, will prob do some more back today after I finish work to really fry it!
Bent Over Rows
135 x 20
135 x 20
135 x 20
135 x 20
205 x 20
205 x 20
205 x 20
205 x 20
225 x 20
225 x 20
WG Lat Pulldowns (Front + Back = 1 rep)
150 x 15
150 x 15
150 x 15
150 x 15
DB Shrugs
50lbs x 500 (Total over 5 sets)
Good Mornings
185 x 20
185 x 20
185 x 20
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01-11-2012, 10:43 PM #4
- Join Date: Dec 2011
- Location: Woodbridge, Virginia, United States
- Age: 35
- Posts: 3,055
- Rep Power: 5786
Bent Over Rows
205 x 20
205 x 20
205 x 20
205 x 20
Incline
265 x 10
265 x 10
265 x 10
265 x 10
DB Flyes
70 x 20
70 x 20
70 x 20
70 x 20
Dips (chest)
15
15
15
24
Dips (triceps)
12
12
12
18
Skull Crushers (straight bar)
135 x 8
135 x 8
135 x 8
135 x 6
Tricep Rope Pushdowns
90 x 20
90 x 20
90 x 20
Bent Over Rows (narrow grip)
180 x 30
180 x 30
195 x 20
195 x 20
WG Lat Pulldowns
115 x 30
115 x 30
115 x 24
115 x 24
Diets been going well, starting to notice some areas becoming leaner. Diet has been 250g+ of protein per day this last week, with less than 40g of carbs! I'm quite surprised I've been able to maintain this volume.
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01-11-2012, 10:47 PM #5
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01-11-2012, 10:49 PM #6
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01-11-2012, 11:03 PM #7
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01-11-2012, 11:07 PM #8
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01-12-2012, 11:04 AM #9
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01-12-2012, 11:39 PM #10
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01-13-2012, 10:52 PM #11
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01-15-2012, 12:10 AM #12
- Join Date: Dec 2011
- Location: Woodbridge, Virginia, United States
- Age: 35
- Posts: 3,055
- Rep Power: 5786
Some more back today. Gonna rest it up tomorrow and go a lil heavier on bench on monday!
Bent Over Rows
130 x 30
130 x 20
130 x 20
130 x 20
WG Lat Pulldowns
140 x 20
140 x 20
140 x 20
Pronated CG Lat Pulldowns
140 x 20
140 x 20
140 x 20
115 x 30
115 x 20
115 x 20
DB Shrugs
50 x 35, 40 x 65, 30 x 100
50 x 35, 40 x 65, 30 x 100
50 x 45, 40 x 60, 30 x 75
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01-17-2012, 03:53 PM #13
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01-17-2012, 05:28 PM #14
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01-17-2012, 05:37 PM #15
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01-18-2012, 10:34 PM #16
- Join Date: Dec 2011
- Location: Woodbridge, Virginia, United States
- Age: 35
- Posts: 3,055
- Rep Power: 5786
Chest Workout
Bench (collars weigh 1.25lbs ea )
332.5 x 5
332.5 x 5
332.5 x 5
267.5 x 12
267.5 x 12
267.5 x 12
267.5 x 12
267.5 x 12
Incline (Machine)
225 x 20
225 x 20
240 x 12
240 x 12
240 x 12
240 x 12
DB Flyes
100 x 12
100 x 12
100 x 12
Pull Overs
95 x 20
95 x 12
95 x 12
95 x 12
Dips (Deep Stretch)
20
18
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01-19-2012, 12:20 AM #17
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01-19-2012, 12:34 AM #18
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01-19-2012, 12:40 AM #19
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01-19-2012, 01:05 PM #20
- Join Date: Dec 2011
- Location: Woodbridge, Virginia, United States
- Age: 35
- Posts: 3,055
- Rep Power: 5786
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01-19-2012, 01:46 PM #21
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01-19-2012, 01:53 PM #22
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01-19-2012, 07:47 PM #23
- Join Date: Dec 2011
- Location: Woodbridge, Virginia, United States
- Age: 35
- Posts: 3,055
- Rep Power: 5786
Finished my Back Workout not long ago.
Pullups
3 sets to failure
WG Lat Pulldowns
170 x 12
170 x 12
170 x 12
170 x 12
170 x 12
170 x 12
CG Lat Pulldowns (pronated grip)
205 x 10
175 x 12
175 x 12
175 x 12
175 x 12
Seated Rows
195 x 30
195 x 30
195 x 30
195 x 30
195 x 30
195 x 30
Bent Over Rows
185 x 20
185 x 20
185 x 20
185 x 20
185 x 20
Good Mornings
0 lol Did not attempt as I know it will hinder my squats later.
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01-20-2012, 01:27 PM #24
- Join Date: Oct 2009
- Location: Connecticut, United States
- Age: 31
- Posts: 2,573
- Rep Power: 1400
Holy... strawng lifts are strawng.
Ah, you're Adrenolin/Roman_God. Whats up man?
In for beastmodeBANG BANG ALPHA GANG
***Team Baco_Bacon***
~~~PULLUP CREW~~~
Somerandom/Ryandrummer's Log: WRESTLING BEARS AND EATING ICE CREAM SANDWICHES
http://forum.bodybuilding.com/showthread.php?t=139306083&page=7
Current
175/265/335
775 Total
Goals
225/315/405
"All my life I have been nothing... I don't plan on going back to that."
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01-20-2012, 03:17 PM #25
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01-20-2012, 03:23 PM #26
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01-20-2012, 03:24 PM #27
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01-20-2012, 04:00 PM #28
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01-20-2012, 05:22 PM #29
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01-20-2012, 11:04 PM #30
- Join Date: Dec 2011
- Location: Woodbridge, Virginia, United States
- Age: 35
- Posts: 3,055
- Rep Power: 5786
Forgot to log the Leg Workout from last night.
10g Beta Alanine - (all in one serving; directly before the workout) & 2.5g Creatine with 40oz of water & 12g Citrulline Malate.
Squats
315 x 25
30sec rest
326 x 12 (30secs wasn't enough)
1min rest
326 x 19 (still not enough rest)
2mins rest
326 x 25
4mins rest
475 x 8 (going for eight reps for the following sets)
4mins rest
475 x 8
4mins rest
475 x 8
4mins rest
455 x 8
Front Squats (4mins rest per set)
315 x 10
315 x 10
315 x 10
315 x 9 (workout buddy said I stopped 1 rep early - whoops)
Lunges (4mins rest at completion of every set)
185 x 20
185 x 20
185 x 20
185 x 20
Legs were feeling like jelly at this point. (Very SORE)
Good Mornings (3mins rest per set)
185 x 15
185 x 15
185 x 15
Calf Raises on declined platform (5mins massaging the calves after each set)
405 x 20
455 x 20
455 x 20
475 x 19
495 x 17
Pretty much slept all day today. This workout was pretty good, the legs are hurtin. Got in 370g of Protein and 430g Carbs today, so recovery shouldn't be an issue.Last edited by strangeclouds; 01-20-2012 at 11:12 PM.
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