This will be my 12 week Bodybuilding.com Transformation Contest Log
I will show my progress from a few months ago til now and continue to try to update with weekly pics but for sure with daily workout logs and weekly weigh-ins
I am hoping to add accountability to what I am already doing, and hopefully if successful provide the same motivation that has been provided to myself from other members.
I started off at around 285 pounds, bench 160-170, squat 135, deadlift 95.
Currently 238 pounds, Flat Bench 315 for 3-5 reps, Squat 245 ass to ground - 335 parallel, Deadlift 405 for six reps.
Nothing great, but work in progress.... Will edit and update later to fill-in this weeks workouts.
Chest Day: Incline Bench 3x8 @ 225lb
Incline DB Press 3x8 @ 65lb
Incline DB Fly 2x8 @ 45lb
Flat DB Press 3x8 @ 65lb
Dips forward lean 3x8 @ bodyweight (238)
Incline Cable Fly 3x8 @ 30lb
Decline Cable Fly 3x8 @ 30lb
Shoulders/Cardio: Overhead Press 4x8 @ 90lb
Front Raises 3x8 @ 30lb
Scooby Press 3x8 @ 30lb
Lateral Raises 3x8 @ 30lb
Seated DB Rear Fly 3x8 @25lb
Face Pulls 3x8 @ 70lb
20 Minutes at around 65% HR
30 Second Sprint/30 second walk intervals x 5
Back! Deadlift: Reverse Pyramid - 445x2, 405x5, 365x6, 315x8
Rackpulls: 1x8 @ 315lb
Pulldowns: 3x8 @ 180lb
Pendlay Rows: 225x8, 215x8, 205x8
ISO Lateral Pulldown/Rows: 3x8 @ 90lbs
10 min treadmill
20 min elliptical