Another IF log 16and 12 Week Bodybuilding Transformation Contest

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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.
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Nothing great, but work in progress.... Will edit and update later to fill-in this weeks workouts.

*Monday 1/23/12
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


*Tuesday 1/24/12
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
*Wednesday 1/25/12
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

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Weighed in on Friday at 239 a one pound gain, but looked more vascular.
Currently taking ON 100% Whey, ON Multi, and NOW Fishoil. Just placed an order for ON Creatine, and the new ON Whey.

Monday workout: Chest
Barbell Incline 3x8 @ 225
Dumbell Incline 3x8 @ 65
Dumbell Flat 3x8 @ 70
Dips 3x8 @ bodyweight (239)
Cable Fly Incline 3x8 @ 30lb
Cable Fly Decline 3x8 @30lb

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Training:
Tuesday:
Shoulders

• DB Press
  3x8 @ 90
• Scooby Press
  3x8 @ 70
• DB Front Raises Touching in middle at Peak
  3x8 @ 30
• Lateral Raises
  3x8 @ 25
• Face Pulls
  3x8 @ 70
• Rear Fly's
  3x8 @ 25
• Cardio
  30 Mins on Elliptical

Wednesday:
Back!

• Deadlift
  2 x 445
  6 x 365
  6 x 365
  8 x 315
• RackPull
  1x8 @ 315
• Pulldowns
  3x8 @ 190
• Close-grip Seated Rows
  3x8 @ 150
• Wide-Grip Seated Rows
  3x8 @ 150
• Cardio
  30 Minutes on Elliptical @ HR 140-155

Diet:
I made this ground turkey and beans dish which basically contains the following

• 2 Pounds lean ground turkey
• Can of Black Beans
• Can of Kidney Beans
• Can of Navy Beans
• Can of VEGALL
• Miss. Dash and Tony Chachere Seasoning
• 350 Grams Protein
• Under 40 grams fat
• Around 300 grams carbs
• close to 100 grams of fiber
• 3,000 calories for the whole pan

I am basically following an Intermittent Fasting diet eating only this throughout the week. Its high in fiber and protein, and low in fat. The carbs are good carbs and it keeps me full.

Supplements:

• NOW Fishoil 5-8g per day
• OptiMen Multi/ SportPharma Multi-V
• 10g BCAA's via Recoup pre-workout
• Noxipro pre-workout
• Just started today with 10g Creatine post-workout
• 50g ISO-100 Shake Post-worout, I also just received my Optimum Performance Whey which I can't wait to try out.

Daily Notes:
Feeling great today, I have never taken creatine before so I am excited to see how it affects my workouts. I read that the beta-alanine/creatine combo is good so hopefully there's enough BA in my noxipro to benefit from this. I wasn't able to lift as much on my heaviest deadlift as I was last week. I think this was due to my warm-up being a little bit different. I warmed up a bit heavier than I normally do and perhaps this cause some fatigue, or maybe not. Perhaps next week I can warm-up lighter and see how things go. Also formatted this post much better than my initial one, the log looks much cleaner. Will try to update tomorrow might have to wait til Friday as I have 2 exams tomorrow. Hopefully Friday's post has a favorable weigh-in.

[Malgavito]

Weighed in on Friday at 235. Hadn't had time to update but here are the workouts from Wednesday to tonight.

Training:
Thursday:
Arms

• Dips
  1x8 @ Bodyweight + 30lb
  2x8 @ Bodyweight
• Close-grip Suppinated Pull-Ups
  3x8 @ Bodyweight - 60lb Assisted
• Close-Grip Bench
  225lb x 8
  205lb x 8
  185lb x 12
• Drag Curls
  3x8 @ 80
• DB Skullcrushers
  3x8 @ 45
• Preacher Curls
  3x8 @ 70
• Cable Pull-downs
  3x8 @ 80
• Isolation Curls
  3x8 @ 20
• Cardio
  30 Mins on Elliptical

Daily Notes:
Trying to have a well rounded arm workout and be sure to hit my biceps and not just my brachialis during the curls.

Friday:
Weigh-in and Cardio
Today I came into the gym and weighed in at 235, which was a six pound loss.
I did 40 minutes of cardio and hit the sauna.

Saturday:
Legs

• Squat (Ass to ground)(spread throughout the workout)
  12 x 135
  8 x 225
  6 x 315
  5 x 315
• Leg Extensions
  3x8 @ 120
• Leg curls
  3x8 @ 70
• Single Leg Squat
  3x8 @ 60
• Cardio
  15 Minutes on Elliptical @ HR 140-155

Sunday:
Rest

Monday:
Chest

• Incline Bench Press
  3x8 @ 225
• Dumbbell Incline Press
  3x8 @ 65
• Dips
  Body-weight 3 x 8
• Dumbbell Flat Press
  3x8 @ 70
• Cable Fly Decline
  3x8 @ 30
• Cable Fly Incline
  3x8 @ 30
• Cable Fly
  3x8 @ 25
• Cardio
  15 Mins on Treadmill
  15 Mins on Elliptical

Diet:
Still following IF and eating my bean and turkey dish, however Saturday after legs I hit up a medeterranian buffet and ate tons of protein. Kafta, hummus, and eggplant.

Supplements:

• Same