***OBF/House of Rage OFFICIAL Winter-Spring 2012 Transformation Contest Thread***

[PhiSig2298]

Lookin good! What type of protein you use? I used to make UP 2.0 Cinn Roll to make some wicked awesome pancakes, use a lil bit of Cinn Roll sludge for the "icing"...was arousing/10

Just EAS vanilla.. I've got a child on the way so I gotta keep protein on the cheaper end. Still tastes great though

Those look good!!! I think that is basically what I will do next time Thanks for the tip!

You're welcome!

[beefcake66]

mmmmmmmmmm pancakes

*requires casein and other proteins.... with hopefully no lactose* (tragedy!! )


slow day at work... excited to.. uh.. walk home and hit the dungeon.

[tjwoody]

I just use 1/2 cup ready pancake mix + 1 scoop of vanilla protein & my pancakes taste amazing



That + 1/4 cup of SF syrup = 395 calories

does look delish. ive been messing with using the protein and some carbquik for a lower carb pancake. some waldens syrup on top and im in!

[sweetnsmart]

Ok I'm a little excited ( keeping a hold on my excitement)... I AM going to meet FWF THIS Saturday!!!

I can't hold it in! YAAAYYYYY!!! o=O diet is on target.... gym looking GOOD.... can't wait!

[HARRYBEAST]

Ok I'm a little excited ( keeping a hold on my excitement)... I AM going to meet FWF THIS Saturday!!!

I can't hold it in! YAAAYYYYY!!! o=O diet is on target.... gym looking GOOD.... can't wait!

Are you visiting your grandfather at the nursing home he stays at??

[Remidog]

Its time to do some training and its a the legs..........

[mom2e3]

I just use 1/2 cup ready pancake mix + 1 scoop of vanilla protein & my pancakes taste amazing

OMG...those look TDF!

Reminds me of "Failure to prepare is preparing to fail"...usually I associate that with preparing my meals for the week lol

That would be so true.

I did get a half-assed workout in yesterday. Kinda boot-camp like, but lower key. I couldn't do some of the stuff, like bear crawls, and wheel barrows--oblique is still tender. Resolved to get my diet under control, but had Indian food instead. Sooooo delicious! I need to channel WandyDiane!

I'm going to try Pauline Nordin's butt workout--my usual Thursday night with workout buddy. I'll see how much weight I can add on.

[nicscoffee]

Pancakes oh pancakes oh pancakes they look good............refined carbs ugh ..........but there pancakes...**** i miss peanut butter

[live4gs]

Hope to have a good weigh in on Friday.
Went home for lunch and all the family had Pizza!!
Since it's all about decisions, I decided to just smell the pizza and have a protein shake.
Now just hope the scale is my friend in the morning.

[DomesticDiva]

Plenty of gym time this week, diet not so great. Blah.

[swindled]

This week has been really off for me. Bad choices all around and still not able to work out. I'm not going to lie, I like that I am getting smaller and that the numbers are getting smaller, but its still frustrating. I gained all my baby weight on my butt and thighs and it seems like its going to take FOREVER to even budge that area. I built some fantastic leg muscle this winter...but my glutes and hams are still small... so things are just sagging now... not looking good.

I think after this comp I am going to have to do a serious bulk focusing on my lower body. I was really hoping that just losing fat was going to do it, but I don't think its going to be enough.

Maybe I should switch and start doing a bulk now, lol, my eating this week is far more in line with a bulk

[mom2e3]

Maybe I should switch and start doing a bulk now, lol, my eating this week is far more in line with a bulk

Silver linings! lol Although it really does suck to realize the muscle isn't as substantial as you thought it might be. Still, smaller is the right direction. I feel like I'm hovering in the same general vicinity.

[sweetnsmart]

Are you visiting your grandfather at the nursing home he stays at??

LOL Harry.... Nooooooo..... I'm going to New Jersey to the Iron Coalition Event.... And I'm going to meet Mr. George Friedel HIMSELF!

Photos to follow YOU ROCK HARRY!

[sweetnsmart]

Strawberry Protean + Oatmeal = nom nom nom

I hear its really good with water and a little heat too

[SmNolasco2012]

Ok this post is coming to you live from in the gym while I'm on the treadmill warming up.(the iPad was the best invention) Well so far my diet is right on target to the pound and my weight lifting has increased slightly. Overall I feel that I'm an 11 on a scale from 1 to 10! I think this weekend I'm going to increase my protein for the rest of the contest. On that note does anyone have any good low cal, slow cooker chicken ideas? I have a few but I'm afraid that after awhile I will get board with them. Oh and on a side note I have seen a lot of people on here talking about MyFitness Pal, which in my opinion is an awesome app that if for nothing else is a great to log your information. Well time to start running so I hope everyone is having fun and seeing results!!

[beefcake66]

Pancakes oh pancakes oh pancakes they look good............refined carbs ugh ..........but there pancakes...**** i miss peanut butter

I was on a low carb website and found powdered peanutbutter... just add water... apparently tastes awesome and has way less fat & cals than normal PB... thelowcarbgrocery.com

Ok this post is coming to you live from in the gym while I'm on the treadmill warming up.(the iPad was the best invention) Well so far my diet is right on target to the pound and my weight lifting has increased slightly. Overall I feel that I'm an 11 on a scale from 1 to 10! I think this weekend I'm going to increase my protein for the rest of the contest. On that note does anyone have any good low cal, slow cooker chicken ideas? I have a few but I'm afraid that after awhile I will get board with them. Oh and on a side note I have seen a lot of people on here talking about MyFitness Pal, which in my opinion is an awesome app that if for nothing else is a great to log your information. Well time to start running so I hope everyone is having fun and seeing results!!

Slowcooker chicken.. I'm lookin for the same. I've tried a few things and I have an idea that I wanna do...
Ideas for you to look into:
"Italian Chicken" - marinara sauce basically. I think I had a slow cooker seasoning packet from the grocery store
Pulled Chicken - like pulled pork, but chicken

I'm going to attempt slow cooker curry chicken at some point... haven't decided how yet, but it's gonna happen.

If I think of more I'll share em as I remember.

[GettingfitAgain]

Morning all! Another week in the books!

Weekly waist measurement 42.5" down 3" from 45.5" OBF start.

Another 4 to go for contest!

[evarts78]

Legs and shoulders
Walking Lunges: 2x10 steps
Leg Press: 2x12 @ 405#; 3x10 @ 585#
Machine Military Press: 5x10 @ 150#
Low Pulley Deltoid Laterial Raises: 3x5 @ 50#
DB Shrugs: 2x8 @ 90#

[Tannerus4]

Hate being out of town :/

[HARRYBEAST]

From last night's workout!


CARDIO WARM-UP
5:05-5:20pm
Track Stalk
I really like doing this before Squats. It warms me up. And I blast some angry music to get me pumped up


LEGS
1RM attempts!
5:20-5:50pm

Squats
45x20
135x10
225x3
315x1
375x1
415x1 New 1RM! PR!!!! (see vid)
I felt really good about this set! Squat form is still looking pretty good here. But I felt like I could do more...
430x1 sloppy, but NEW 1RM! PR!!
So from last 1RM attempts I jumped up 25lbs!!! That is pretty kick ass!

[PhiSig2298]

From last night's workout!


CARDIO WARM-UP
5:05-5:20pm
Track Stalk
I really like doing this before Squats. It warms me up. And I blast some angry music to get me pumped up


LEGS
1RM attempts!
5:20-5:50pm

Squats
45x20
135x10
225x3
315x1
375x1
415x1 New 1RM! PR!!!! (see vid)
I felt really good about this set! Squat form is still looking pretty good here. But I felt like I could do more...
430x1 sloppy, but NEW 1RM! PR!!
So from last 1RM attempts I jumped up 25lbs!!! That is pretty kick ass!

Good stuff! Always a great feeling hitting PRs! Makes my 350 look weak!!!!! I'll see ya on the other side of 400 soon

[HARRYBEAST]

Good stuff! Always a great feeling hitting PRs! Makes my 350 look weak!!!!! I'll see ya on the other side of 400 soon

I will be cheering you on to get here my man. With your form its just a matter of time

[GettingfitAgain]

I will be cheering you on to get here my man. With your form its just a matter of time

You have a really wide stance when doing squats or at least it looks that way from the video. Does that make them harder?

[PhiSig2298]

You have a really wide stance when doing squats or at least it looks that way from the video. Does that make them harder?

When weight gets heavier, low bar squatting feels more natural for most people.. Low bar is just a wider stance.

[HARRYBEAST]

You have a really wide stance when doing squats or at least it looks that way from the video. Does that make them harder?

When weight gets heavier, low bar squatting feels more natural for most people.. Low bar is just a wider stance.

Low bar is better, but it doesn't have to mean wide stance. For me its a preference thing. I feel more stable with a wide stance. I will be doing some higher rep work with Narrow stance squats the next few weeks though. Squatting is all about finding a comfortable stance and bar placement. Well and of course above all else using good form.

[GettingfitAgain]

Low bar is better, but it doesn't have to mean wide stance. For me its a preference thing. I feel more stable with a wide stance. I will be doing some higher rep work with Narrow stance squats the next few weeks though. Squatting is all about finding a comfortable stance and bar placement. Well and of course above all else using good form.

Add in some of those flying db donkey punches and you can get a full body workout while doing squats.


Flying db donkey punches

[HARRYBEAST]

Add in some of those flying db donkey punches and you can get a full body workout while doing squats.


Flying db donkey punches

Come on man you aren't even gonna post the thread too. I mean some people might think that was serious

[GettingfitAgain]

Come on man you aren't even gonna post the thread too. I mean some people might think that was serious

Oh my bad!

Harrybeast Crossfit Ergogenix Challenge - Huge prizes!

[wada]

Add in some of those flying db donkey punches and you can get a full body workout while doing squats.


Flying db donkey punches

He is at one with the birds!
On a serious note though...if he just moved vertically against gravity...thats some excellent delt/trap stimulation!

[HARRYBEAST]

Oh my bad!

Harrybeast Crossfit Ergogenix Challenge - Huge prizes!

You are a funny guy!

He is at one with the birds!
On a serious note though...if he just moved vertically against gravity...thats some excellent delt/trap stimulation!

The basic idea was that I mocked a guy at my gym and wanted to see if anyone could guess what he was doing.