2013 Transformation Challenge, a collaborative effort.

[EjnarKolinkar]

Evening fixing the dishwasher....will catch my legs in morning. My countdown timer says I have finished the contest hmm, 9-weeks early. Macros were in ish range.

Goal CAL-2,600 CHO-200 FAT-100 PRO-225

Actual 2625 262 101 165

Edit: FYI the countdown clock is broken per BB.com, on the repair list.

[discdoggie]

Yesterday started out well, but by late in the afternoon I got I violent stomach bug and threw anything I ate earlier.

At least I came in under on calories.


I'm glad I made it to the gym early


5 sets BB back squats
4 sets RDL
3 laps around gym DB walking lunges
4 sets v-squat machine plié stance
3 sets HS extensions
3 sets seated hamstring curls
2 sets BW reverse hyper extensions



33 minutes arc trainer, in intervals

[EjnarKolinkar]

Active stretch, 7 min on bike

Barbell Back Squat

115x5
135x5
155x5
175x5
115x8

RDL

115x8
135x8
155x5

Shrugs

115x10
135x10
135x10

Crunch on decline bench

23- then cramped up


Goal CAL-2,600 CHO-200 FAT-100 PRO-225

Actual 2601 222 80 245

[Bando]

Yesterday started out well, but by late in the afternoon I got I violent stomach bug and threw anything I ate earlier.

Good Grief, sorry to hear. Probably the best week to get sick though.

[birdiefu]

DD, sorry you got sick . Chaos, thanks for the link to this thread, nice to follow others who are on the same path at the moment!

As for me, I'm on RFL for 4-6 weeks, 1-2 weeks maintain, then more RFL or UD2.0 depending on how lean I've gotten. Or that's the plan, lol. I've passed my 2nd week already, and lost a ton of my initial water weight. Also some decent fat loss I think with RFL, but don't know how long I can keep it up. Compliance has actually been pretty good so far, god how I love my planned "free" meal and refeeds, tho

My 2 week progress pics. Start pics 12/28 at about 170 lb. Latest 1/12 at 155 lb. Think you can tell which are on which side, lol. Pretty sure you can click to the full size pics if you dare.

[alacriTEA]

One last question about photos... Is it mandatory for the face to be visible?

[acrawlingchaos]

Yesterday started out well, but by late in the afternoon I got I violent stomach bug and threw anything I ate earlier.

Hope your feeling better (and just a passing thing.

DD, sorry you got sick . Chaos, thanks for the link to this thread, nice to follow others who are on the same path at the moment!

Welcome to the thread birdie. Great two week progress so far. BULKS GONE WILD!!

One last question about photos... Is it mandatory for the face to be visible?

That you are going to have someone from the official thread. Sorry man.



Today I test ran Back/Shoulders Hypertrophy. Definitely not accustomed to the volume.

Speed Bent over row
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3

Hammer Strength High Row
180 x 12
180 x 10
180 x 8

DB Bent over Row
50 x 12
50 x 12
50 x 10

Rack Chins
BW x 10
BW x 10
BW x 8

Dumbbell Pullover
50 x 20

Seated Dumbbell Press
35 x 12
35 x 12
35 x 12

Upright Row
30 x 15
30 x 15
30 x 15

Side Lateral Raise
10 x 15
10 x 15

[EjnarKolinkar]

One last question about photos... Is it mandatory for the face to be visible?

Yes, face required.

Today I test ran Back/Shoulders Hypertrophy. Definitely not accustomed to the volume.

Volume to be sure.*


Off day, Netflix ftw

Goal CAL-2,600 CHO-200 FAT-100 PRO-225

Actual 2611 220 94 221

[JLR13]

Good luck to everyone

[alacriTEA]

That you are going to have someone from the official thread. Sorry man.

Thanks anyways, bro. I did some reading on the challenge website and in the faq it states that face/feet are not required.

[discdoggie]

Still tracking! Made bison mini meat loaves and they were delish!

After hearing Harelygirl gush on and on about coconut oil, I went out and bought myself a (very expensive---18 bucks!!!!) jar. Very strong flavor for cooking. But I make my own body washes and lotions to keep, give as gifts, and sell, and it seems to rub nicely into the skin and give a nice sheen so even i don't eat it it won't go to waste.



Today was push.

Body weight dips--- 4 sets to failure

Bb bench press

DB incline press

Cable flyes

DB seated press

DB lateral raises

EZ bar skull raisers

Rope pressdowns



35 minutes ARC trainer---the last 15 minutes done in intervals of a 1:3 work recovery ratio.

[alacriTEA]

But I make my own body washes and lotions to keep, give as gifts, and sell, and it seems to rub nicely into the skin and give a nice sheen so even i don't eat it it won't go to waste.

Coconut oil is what makes movie popcorn have the flavor and texture that it does. It also keeps fresh longer. Just a little random trivia.












Now..... Having planted a subliminal junk food craving in your heads I am practically assured of ultimate victory! Mwahahahaha!!!!!!

[themyth2009]

One week update with photo. Not tracking calories and I eat only when hungry.

[birdiefu]

I used coconut oil for years in skin/hair before even thinking of eating it. Like it in scrambled eggs now

[EjnarKolinkar]

I used coconut oil for years in skin/hair before even thinking of eating it. Like it in scrambled eggs now

I like to use it too. Nice and rich. I buy the cheap stuff. ($18 ), bet its yum though.

Did some stairs at work, and 30 min LISS on the bike.


Goal CAL-2,600 CHO-200 FAT-100 PRO-225

Actual 2597 271 85 185

Not a great day food wise.

[acrawlingchaos]

You guys ADD fats to your food? I like getting mine through mass quantities of beef.


Pretty significant DOMS in shoulders and back. Today I test drove the hypertrophy legs.... will probably hurt tomorrow.

Speed Front Squat
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3

Leg Press
340 x 12
340 x 12
340 x 12

Hack Press
50 x 15
50 x 15

Uni lateral Leg extensions
50 x 15
50 x 15

Glute ham raise
BW x 5
BW x 5
BW x 5

Uni-lateral leg curl
40 x 15
40 x 15

Hyperextensions
+50 x 15
+50 x 15

Donkey Calf Raise
105 x 20
105 x 20
105 x 20

Seated calf raise
90 x 20
90 x 20
90 x 20

[themyth2009]

You guys ADD fats to your food? I like getting mine through mass quantities of beef.


Pretty significant DOMS in shoulders and back. Today I test drove the hypertrophy legs.... will probably hurt tomorrow.

Speed Front Squat
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3

Leg Press
340 x 12
340 x 12
340 x 12

Hack Press
50 x 15
50 x 15

Uni lateral Leg extensions
50 x 15
50 x 15

Glute ham raise
BW x 5
BW x 5
BW x 5

Uni-lateral leg curl
40 x 15
40 x 15

Hyperextensions
+50 x 15
+50 x 15

Donkey Calf Raise
105 x 20
105 x 20
105 x 20

Seated calf raise
90 x 20
90 x 20
90 x 20

Dont add any fats to foods on purpose. If I do cook something it is in olive oil.

[discdoggie]

I used coconut oil for years in skin/hair before even thinking of eating it. Like it in scrambled eggs now

I rubbed some on my legs and now my dog won't stop licking me.

[alacriTEA]

I rubbed some on my legs and now my dog won't stop licking me.

Dear Lord, we thank you for not letting this thread be in MISC, for such a statement would have surely spelled certain doom. Amen.

[EpicLevelWizard]

I'm debating entering the lean comp, cutting until end of march anyway.

Going to enter tonight after GF takes my before pics.

[discdoggie]

Dear Lord, we thank you for not letting this thread be in MISC, for such a statement would have surely spelled certain doom. Amen.

Lulz. 'Tis true.

[EpicLevelWizard]

I've officially entered with the goal of lean, before pics added to my bodyspace and my stats are all updated.

Also started a new workout log in the workout journal section called Epic Level Transformation. Starting tomorrow morning with my new workout and diet.

[acrawlingchaos]

I've officially entered with the goal of lean, before pics added to my bodyspace and my stats are all updated.

Also started a new workout log in the workout journal section called Epic Level Transformation. Starting tomorrow morning with my new workout and diet.

Good stuff. Your right up the road from me (Merrimack), what gym do you belong to?

[EpicLevelWizard]

Good stuff. Your right up the road from me (Merrimack), what gym do you belong to?

YMCA downtown manch, can't get back until tax return early next month though so I'm doing Bodyweight stuff and running for the first 4 weeks of my cut.

[discdoggie]

http://www.sparkpeople.com/myspark/n...ementByID=TRUE


over on fats and under on protein but still kept cals in check so all in all good stuff.



today was pull


5 sets pullups

4 sets HS low iso row

4 sets HS high iso row

3 sets seated calble row

2 sets face pulls

4 sets EZ bar upright row

5 sets standing EZ bar bicep curls

3 sets DB hammer curls

ab wheel



treadmill intervals, basically HIIT

[EjnarKolinkar]

7 Min Air-Dyne Bike
25xTwist
DB Rotator 15x
Band Warmup

Incline DB Bench

40x8
50x8
60x8

Decline BB Bench

115x8
135x8
155x8

Flyes

30x8
30x8
40x8


Rear DB Flyes

20x8
25x8
30x8

Concentration Curl

20x8
30x8
35x8

BB Curl

85x6

Goal CAL-2,600 CHO-200 FAT-100 PRO-225

Actual 2,590 246 102 206

Started new 4 day split.

[discdoggie]

Destroyed legs.


V-squat machine, facing in. 50 reps


Bb back squats 4 sets 10

Good mornings. 3 sets 10

BSS---4 sets 10

EZ bar zercher plié Stance---3 sets 10

HS extensions---3 sets 20

Lying leg curl---3 sets 10

Glute isolator---3 sets 10

Step mill---35 minutes, level 10- level 14

[EjnarKolinkar]

Bike for 20 min intervals tonight.


Goal CAL-2,640 CHO-200 FAT-100 PRO-235

Actual 2,645 198 119 230

Weighed in at 233 this morning.

[EpicLevelWizard]

Day 1 complete and I'm having issues getting to sleep from a lack of carbs.

Going low carb for this and I've only had 24g carbs today, lol.

Good luck and good night all.

[acrawlingchaos]

YMCA downtown manch, can't get back until tax return early next month though so I'm doing Bodyweight stuff and running for the first 4 weeks of my cut.

Nice, I went there a long time ago (went mostly to the Allard Center). I know there are some cheaper gyms around though.




OK test drove the final day oh PHAT. Chest and Arms.

Speed Bench
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3

Incline Dumbell Bench
50 x 12
50 x 12
50 x 12

HS Bench
90 x 15
90 x 15

Dumbbell Flies
20 x 15
20 x 15

Drag Curls
45 x 12
45 x 12
45 x 12

Concentration Curls
50 x 15
50 x 15

Dumbbell Curls
25 x 15
25 x 15

Close Grip BP
105 x 12
105 x 12
105 x 12

Skull Crushers
45 x 15
45 x 15

Cable Kick back
20 x 15
20 x 15




Holy hell this program has fired up the DOMS. I am definitely not accustomed to any sort of volume work. Plan of attack.

. Thursday and Friday I am off from both diet and gym (have been on an cut last 8 weeks).
. Physical therapy appointment on Friday for L hip and lower back. Still sore but much better.
. After PT, I have an appointment to have a bod pod reading done. My last one in September was 21% at 172 (ish) pounds.
. Saturday I will register and take photos.
. Sunday PHAT will be in full effect and calories will be bumped up.