Donked Shock Therapy Log

[donked007]

My body is sore all over and it feels good. Looking forward to doing some cardio today

[donked007]

Thinking about doing the kris gethin 12 week transformation workout. I have about 25 lbs to lose and I love a challenge. Any thoughts?

[emergency]

Thinking about doing the kris gethin 12 week transformation workout. I have about 25 lbs to lose and I love a challenge. Any thoughts?

Go for it

[donked007]

I think I will. It's gonna be intense with 20 min cardio before and after

[emergency]

I think I will. It's gonna be intense with 20 min cardio before and after

nothing wrong with that

[donked007]

Okay. It's starts to tomorrow. Here we go

[donked007]

Okay I'm going to switch things up and start this 12 week transformation program. I decided to give myself a day off since I'm sore and this program is going to be intense and should be worth it in the long run.

http://www.bodybuilding.com/fun/kris...y-trainer.html

I'm going to switch day 1 and 2 because I did legs yesterday and I don't want to overkill them. I've also decided I'll be running Purple Wraath as an intra-workout as well. I did get an 8 week supply of APE and I'm not sure if I want to start it tomorrow or not. I took measurements and I will have them up tomorrow along with my workout. Hopefully I have a new me in 12 weeks

[donked007]

Day 1 of the 12 week transformation

http://www.bodybuilding.com/fun/kris...k-1-day-2.html

I took photos




I used to be 300 lbs of fat before I got into weight lifting. I have lost 50 lbs so far and I want to keep losing weight. I really hate my stomach area and I don't like taking my shirt off but I want to see the difference at the end of the program.

Pre Workout - 2 scoops of Shock Therapy - tastes even better when you add some ice cubes to it.

Intra - 1 scoop of purple wraath

Cardio
20 minutes
Elliptical
resistance 10
calories 280

Chest and Triceps

3 warm up sets of push ups on bench 15 reps each

Flat Dumbbell Press Flat Dumbbell Press
90 lb x 10
100 x 7
100 x 7

Incline Flyes
35 x 15
40 x 15

Straight-Arm Pullover
50 x 12
60 x 12

Rope Extension Rope
90 x 12
110 x 12
130 x 12

Skull Crushers
3 sets 75 x 10

Overhead Dumbbell Extension
3 sets 80 x 10

Cardio
20 minutes
Stair climber
level 8
calories - 380
miles 2.10

Post workout - 1 serving of torrent zero

Thoughts - I thought I was going to be exhausted by the end because of doing cardio before and after but I finished strong. I finished on level 10 on the last 2 min and I felt like I could keep going. My triceps were so tight towards the end of the workout the pump was skin tearing. Had to wait to get the blood out to do more sets cause I couldn't bent my arm enough to do the exercise. I have high hopes for this program and I'm hoping to lose at least 20 lbs by the end of the program.

[_Aggression_]

The Shock Log is good. The pictures are great. niCe.

[donked007]

Leg Day

http://www.bodybuilding.com/fun/kris...k-1-day-1.html

Pre workout - 2 scoops of hard lemonade - tastes so good now, with ice. So refreshing

Intra workout - 1 scoop of purple wraath

Cardio

Elliptical
time - 20 min
resistance - 10
calories - 280

Leg Press
5 warm up sets
90 x 15
90 x 15
90 x 15
180 x 15
180 x 15

270 x 15
270 x 15
360 x 12

Hamstring Curl
50 x 15
50 x 15
90 x 15
110 x 12
110 x 12

Lying Hamstring Curl
50 x 15
50 x 15
110 x 12
110 x 12
110 x 12

Leg Ext
50 x 15
50 x 15
90 x 20
110 x 20

Hack Squat
2 sets w/o weight 15 reps
90 x 15
90 x 15
90 x 15

Cardio
Stair Climber
time - 20 min
Level 8 - 11
miles - 2.2
calories - 390

Post Workout - 1 serving of Universal Torrent - crazy cherry - not a fan of cherry but its not bad tasting at all. I take regular torrent to make sure I recover and have enough energy for the rest of the day.

Thoughts - I came in expecting to be exhausted by the time the workout was finished but I was surprised that I finished strong. I was getting excellent pumps in my legs and had the stamina to finish this 1.5 hr workout strong. My triceps are pretty sore from yesterday and my chest is only slightly sore. I'm pretty sure I will be walking funny tomorrow. Good thing I ride a bike at work so it should help my legs from getting stiff. Going to 40 min of cardio tomorrow, no lifting. I will also stretch out on the foam roller to help my legs recover. I am liking this workout routine so far.

[donked007]

Just thought I would report that my legs are completely sore and my triceps are killing me. Good thing I'll be doing some cardio and some stretching at the gym today

[donked007]

Day 3

Pre Workout - 2 scoops of hard lemonade (tastes so good after riding outside for 13 miles in 100 degree heat in AZ)

Just Cardio

Stair Climber

Level 8-13
duration - 20 min
calories - 420

Elliptical

resistance - 10
duration - 20 min
calories - 270

Thoughts - I am really sore from yesterday's leg workout. My quads, hamstrings and glutes are all tight. I rode the bike at work for 13 miles hoping it was help loosen the muscles up. I even did the foam roller after my cardio workout to help get the knots out of my legs. It was painful and brutal to get the knots out but hopefully it speeds up recovery.

This is the hottest pic

[donked007]

http://www.bodybuilding.com/fun/kris...k-1-day-4.html

Back and Biceps Day

Cardio

I did 14 miles bike riding at work today so I'm going to count it as beginning cardio

Reverse Grip Lat Pulldown
90 lb x 10 (warm up)
150 x 10
165 x 10
180 x 10

Bent over barbell rows
50 x 10 (warm up)
100 x 10 (3 sets)

Hyperextension
3 sets of 12 reps

Straight Arm Lat Pulldown (7 sets)
60 x 15
60 x 15
75 x 15
75 x 15
75 x 15
90 x 15
90 x 15

Concentration Curls
15 x 15 (2 warm up sets)
30 x 12
30 x 12
30 x 12

Standing Alternate Dumbbell Curl
25 x 12 x 3

Cable Curls
80 x 15
90 x 15
100 x 15

Cardio

Stair Climber
time - 20 min
level 8-12
calories - 440
miles 2.45

Post Workout - 1 serving of Universal Torrent Zero

Thoughts - I had an excellent workout, I was full of energy and totally psyched to workout today. I had tunnel vision while I was working out. My mind was going 1000 mph in my head with thoughts. I felt hyper but I acted calmly, if that makes sense. I was really sweating while doing the stair climber today. I keep pushing myself at the end of cardio to make sure I get the most out of my workout. I would of done cardio before but I was on a time limit, so it got cut. My legs are still sore and a little tight but not as bad as yesterday.

[emergency]

nice work today bro

[donked007]

Day 5 Shoulders/Abs/Calves

http://www.bodybuilding.com/fun/kris...k-1-day-5.html

Pre Workout - 2 scoops of hard lemonade

Intra - 1 scoop of purple wraath

Cardio
20 min
elliptical
calories - 281
resistance - 10

Military Press DB
50 x 8 (2 warm up sets)
70 x 8
75 x 8
80 x 8

Side Raises
10 x 15 (warm up)
25 x 15
30 x 15
25 x 15

Upright Rows
3 sets of 7,7,7 reps
65 lbs (killed my shoulders and was getting a pump and it was ridiculous)

Rear Delt Raises (7 sets)
10 x 15 x 7
* really killed my shoulders doing 7 sets

Exercise Ball Crunches
3 sets of 20 reps

Seated Calf raises
3 sets of 90 lbs x 20 reps

Standing Calf Raise (1 leg at a time)
3 sets of 20 reps

Cardio
Stair Climber
20 min
level 8-11
calories - 421
miles - 2.34

Post Workout 1 serving of torrent zero

thoughts - I came into the workout energized and ready to go. The 21's on rows really killed my shoulders and my entire arms were pumped. Plus the rear delt raises didn't much either. I ended strong in the stair climber and I could feel my body running on empty towards the end of the workout, so I know I really pushed myself hard. Good thing tomorrow is just cardio

[donked007]

Day 6

PWO - 2 scoops of Hard lemonade (still stays gritty at the end of the drink, kind of like sand)

Cardio

Stair Climber

time - 20 min
calories - 425
level - 10
miles - 2.44

Elliptical

time - 20 min
calories - 281
resistance - 11

Thoughts - I figured my shoulders would be killing me today, but nothing. My calves are slightly sore but nothing major. It was a nice easy session today and thank god cause tomorrow is legs and today is the first day they feel back to normal, so I'm gonna punish them tomorrow.

[emergency]

nice work hitting the cardio

[donked007]

Day 7 Legs

http://www.bodybuilding.com/fun/kris...k-1-day-7.html

Pre Workout
2 scoops of hard lemonade

Intra
1 scoop of purple wraath

Cardio
20 min
eliiptical
resistance 10
calories - 280

Super Set
Leg Ext
2 sets of 85 x 30 reps

Leg Curls
2 sets of 100 x 20 reps

Super Set
Hack Squat
3 sets of 90 x 15 reps

Lying Leg Curl
3 sets of 115 x 20 reps

Leg Press
270 x 50 reps
180 x 50
180 x 50

Super Set
Leg Ext
80 x 30 reps

Leg Curls
80 x 20 reps

Cardio
Elliptical
20 min
resistance 3
calories - 240

Thoughts - this leg workout was brutal for me. I had a hard time getting the higher reps. I'm pretty sure I will be walking funny tomorrow and that my entire lower body will be sore as hell. It was a good workout and it was a good kick in the ass, I knew this training was going to be hard and its proving itself.

Post workout
1 scoop of recon
1 scoop of nitrotech isopure

[donked007]

Day 8

Chest and Triceps

http://www.bodybuilding.com/fun/kris...k-2-day-8.html

PWO - 2.25 scoops of lemonade (legs took a lot out of me yesterday want more of a boost)

Intra - 1 scoop of PW

Cardio

Eliiptical
20 min
resistance - 12
calories - 295

Push up on bench
2 sets of 15

Barbell Bench
185 x 15
225 x 10
275 x 7

DB flys on flat bench
45 x 8
55 x 8
35 x 8
35 x 8

Incline Cable Flyes
40 x 10
50 x 10
50 x 10
50 x 10 -drop set til failure

Cable Cross over
40 x 10
50 x 10
50 x 10
60 x 10 - drop set til failure

Tri cable pressdown
40 x 10
60 x 16
60 x 16
60 x 10 - drop set til failure

Rev tri pressdown
30 x 10
50 x 16
50 x 16
50 x 10 - drop set til failure

Giant super set (3 sets of 7 reps 65lbs)
Headsmacker
skullcrushers
rockers

Cardio
Running Elliptical
20 min
interval training
calories - 300

Post workout
1 scoop of recon
1 scoop of nitrotech isopure

Thoughts - this was a really tough workout towards the end. Especially trying to do the giant set. My triceps were screaming with lactic acid. I'm really surprised that my legs aren't sore at all, maybe it will take another day to feel it. Gonna switch things up and do shoulders tomorrow because Saturday I don't have time to do a full workout so I'm going to do cardio instead.

[emergency]

nice work donked

[donked007]

still kind of shocked my legs don't hurt yet. those 50 reps leg presses were brutal

[naturalguy]

Epic pics in this thread

[donked007]

gotta get peoples attention some how

[donked007]

Shoulders

http://www.bodybuilding.com/fun/kris...-2-day-10.html

PWO - 2 rounded scoops of lemonade

Intra - 1 scoop of PW

Cardio
20 min
elliptical
resistance 12
calories - 300

Standing BB military press
45 x 10
95 x 10
135 x 8
145 x 8
145 x 8

Machine Shoulder Press (1 arm)
30 x 10
50 x 10
50 x 10
50 x 10 drop set til failure

Super Set
Side later raise w/ side lateral raise starting behind the back
10 x 12
15 x 12
15 x 12
15 x 12

DB shrug
75 x 10
75 x 12
75 x 12
75 x 12

Rev Machine Flyes
30 x 10
50 x 15
50 x 15
60 x 15
60 x 15
60 x 15
60 x 15
60 x 15

Cardio
20 min
running elliptical
intervals
calories - 300

Post workout - 1 serving of torrent zero

Thoughts - I didn't much sleep last night, my kid kept waking up. So I wasn't sure how my workout would go. But after have my shock therapy I was ready to go. My chest and triceps are sore, but my legs aren't. I tried doing the stair climber for the 2nd cardio session but my knee wasn't having it so I went back to the elliptical.

[therockap1]

Little late but subbed! I got some samples of Shock, haven't tried them yet though

[donked007]

I still have a week of PWO left and some good workouts to go

[emergency]

I still have a week of PWO left and some good workouts to go

in for the last week and final review

[donked007]

Gonna take a rest day since I can't make it to the gym for cardio. Chest and triceps are still sore though and the shoulders are a little sore. Tomorrow is cardio plus calves and abs. Should be fun

Saw this pic and had to repost in mine

[emergency]

Gonna take a rest day since I can't make it to the gym for cardio. Chest and triceps are still sore though and the shoulders are a little sore. Tomorrow is cardio plus calves and abs. Should be fun

Saw this pic and had to repost in mine

I know I have seen that pic somewhere before

[donked007]

my reply