2013 Transformation Challenge, a collaborative effort.

[EpicLevelWizard]

2 weeks in and I feel great, down 11 lbs and got my gym membership back today. Running a basic 2-3 sets x 8 rep routine to split hypertrophy and strength for the remaining 10 weeks.

Good luck all.

[kimm4]

2 weeks in and I feel great, down 11 lbs and got my gym membership back today. Running a basic 2-3 sets x 8 rep routine to split hypertrophy and strength for the remaining 10 weeks.

Good luck all.

Wow, great job congrats!

Ended the week with legs...it was good!

Superset:

Front squats
95 x 10
115 x 8
115 x 9
125 x 8
135 x 6
135 x 5

Goodmornings
95 x 15
115 x 12 x 2
125 x 10
135 x 8 x 2

RDL slow stretch
BB x 30 x 2

Superset:

Single leg ext
40 x 12 x 2
50 x 10
50 x 8
60 x 8

Seated calves (slow negs)
190 x 20
210 x 15
230 x 12 x 2
250 x 8

Leg press
215 x 12
235 x 10 x 2
250 x 8

About 5 sets of GHR's for more practice.

Have a wonderful weekend everyone, stay focused!

[discdoggie]

I did legs today too! Weights were much lower than Kimm's, lol.

In also practiced GHRs (getting better all the time!) but I think next leg day I will do them AFTER squatting. My strings were so fried, and that could be dangerous with 185 pounds on your back.

Yeah, then some GMs, BSSs, and plié-style squats on the V-squat apparatus, superset with calf raises, which admittedly often get the short-shift from me (don't tell iron Charles!). So do abs, but I can get away with not Doing those.


I was up kinda late last night, reading everything I could from my google search "women creatine water weight gain." It was worth the sacrifice of a couple hours sleep. Although the scale has stalled, I will continue to supplement, as I am convinced I am indeed still losing and the water in my muscles are what's holding up the scale. I definitely feel leaner, my waist is smaller, I am beginning to look more and more shredded, AND I am getting extra reps in nearly every exercise from the creatine.


I came in at 1340 today. All last week I was averaging between 1200-1250.

My body is adjusting to more food finally. It was rough at first.

[ShadowWolfe]

2 weeks in and I feel great, down 11 lbs and got my gym membership back today. Running a basic 2-3 sets x 8 rep routine to split hypertrophy and strength for the remaining 10 weeks.

Good luck all.

nice! impressive to lose 11lbs in two weeks. Im definetly taking the slower approach. Heh, if I lost 11lbs in two weeks until this thing was over i wouldnt exist.

[EjnarKolinkar]

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

Actual 2,652 269 91 209

http://www.myfitnesspal.com/food/diary/EjnarKolinkar

Lunch fail fridge froze my food at work again. Salvaged the day, but hungry, protein powder just does not satisfy like solid food. Looking forward to a weekend of good cooking and workouts. Glad to see everybody is doing so well. About time I did a halfway progress pic. Will work on that this weekend too. Hopefully I can show some good progress on growth with the final pics, in contrast to last years photos at this time.

[acrawlingchaos]

Two more workouts to log.

Wednesday was Back/Shoulders Hypertrophy.

Speed Bent over row
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3

Hammer Strength High Row
200 x 12
200 x 12
200 x 12

DB Bent over Row
55 x 12
55 x 12
55 x 12

Rack Chins
BW+30 x 10
BW+30 x 8
BW+30 x 5

Dumbbell Pullover
60 x 20

Seated Dumbbell Press
45 x 12
45 x 10
45 x 8

Upright Row
60 x 15
60 x 15
60 x 15

Side Lateral Raise
10 x 15
10 x 10









Yesterday was Lower Hypertrophy

Pause Front Squat
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
Instead of speed squats, I just sat in the hole for 1-2 second pause on each rep

Leg Press
360 x 12
360 x 12
360 x 12

Hack Press
110 x 15
110 x 15

Uni lateral Leg extensions
65 x 15
65 x 15

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

Uni-lateral leg curl
45 x 15
45 x 15

Hyperextensions
+60 x 15
+60 x 15

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

[discdoggie]

My longest trail run (15.1) since before the hurricane because they just yesterday re-opened some trails in the park that were closed due to danger of falling trees from superstorm sandy.

[alacriTEA]

I will be posting progress photos every 2 weeks in the form of a side-by-side with my pics from the start. So far I've put up week 2 pics. I wish I could see the change people are talking about. I FEEL it, but it's gonna rock when I can actually SEE it!

My longest trail run (15.1) since before the hurricane because they just yesterday re-opened some trails in the park that were closed due to danger of falling trees from superstorm sandy.

Trail running sounds awesome. I used to love hiking when I was younger and one of my dream trips would be hiking the AT. Perhaps after I lose this weight I can make that happen! BTW, is your hernia doing any better?

[ArrowGypsy]

hi everyone!!! I'm on week 2 of my transformation journey, and just stumbled across this thread! would love to be a part of it and share in the motivation you all give each other!!!

[alacriTEA]

hi everyone!!! I'm on week 2 of my transformation journey, and just stumbled across this thread! would love to be a part of it and share in the motivation you all give each other!!!

Welcome aboard

[crd589]

Nice

[Barrelgal]

I just found this thread too. I started first part of January. Have only lost 4 pounds. Everyone else seems like they're doing absolutely awesome though! Way to go!

Food is my biggest nemesis. I do fine during the week but the weekend comes and I fall off the wagon, bad. It's a weekend party mentality I think.

Working out is a little easier. I've managed to get in at least 3 hour long workouts a week.

Good to luck to everyone!

[EjnarKolinkar]

Warm up with bands
Leg raise 25

DB Lateral

20x8
20x8
30x8

DB Shrug
60x8
70x8
80x8 bump 10

Close Grip Bench

95x8
115x8
115x8 bump last 2 sets 10, +10 to top bent week.

OH French Press

45x8
55x8
65x8

Standing OHP

65x8
75x8
85x8


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

Actual. 2660 169 126 207



Wish this fat loss phase was over already, want to get back to building, lots more work to fill out these long limbs. On the bright side I dont think I will have to take off much more to be as sharp as 217 was which means I built a nice little bit of muscle for my efforts.

[quietchef]

I will be posting progress photos every 2 weeks in the form of a side-by-side with my pics from the start. So far I've put up week 2 pics. I wish I could see the change people are talking about. I FEEL it, but it's gonna rock when I can actually SEE it!

Trail running sounds awesome. I used to love hiking when I was younger and one of my dream trips would be hiking the AT. Perhaps after I lose this weight I can make that happen! BTW, is your hernia doing any better?

Same dream about doing the AT start to finish. It runs about an hour away from where I'm at now. Probably do a half dozen day trips each year, 3-5 hours out then turn around and come back. In 4 years, I've done a good 40 miles of it this way.... Only 2000+ miles left, lol.

Don't wait to hike trails, just about any state park will have a loop or two that's fairly easy. Running trails like DD?! Not in this area, Way too many rocks. But I usually do a really fast walk/jog. Get the heart pumping and cover some serious territory.


BTW, scale is moving in the right direction, finally, for me. *happy dance*

[WhiteLions]

nice

[WhiteLions]

goodluck

[CathyVee]

Has my re-feed day yesterday and was able to get over the fear that I would undo all the hard work I have done so far. Cals 2000 P 145/ F 51/ C 275. I'm weighing daily and weight stayed the same yesterday and today--128.2 lbs. Back to 1550 cals. Breakfast this morning was a cheese omelet, bacon and an Engish muffin.



My gym has the seated calf raise machines that I'm seeing in Kimm and DD's videos so I made an attempt at GHR's. I put a Bosu ball on the ground as a cushion just in case I fell on my face. My range of motion was probably one inch. Very scary.

[alacriTEA]

Meh... Only 2.8 this week. It was a pretty rough week for me, though so I guess I shouldn't complain. At least I'm into the 350's.

[birdiefu]

DD - I'm sorry about your personal issues and surprise injury (I've hurt myself doing the stupidest things, too!) , but I'm glad it seems like you are working hard to keep your training/nutrition on track despite those problems.

EjnarKolinkar - Wow, nice progress in those pics!

Cathy - Good numbers on your refeed, hope you are reaping the benefits.

And welcome to the new members to this thread, it's awesome!

I will be posting progress photos every 2 weeks in the form of a side-by-side with my pics from the start. So far I've put up week 2 pics. I wish I could see the change people are talking about. I FEEL it, but it's gonna rock when I can actually SEE it!

Yes, keep up taking those photos and measurements! There are certain stages where it seems like visible changes are non-existent even though they are going on "under the radar" so to speak. Those "no man's lands" are a huge pain, but once you cross them and *can* see those changes later on down the road, you will be so happy you held out.



GHR's seem to be brought up a lot in here lately. I have been doing them for a few years now as part of my PL accessories, and now do them weighted (+20-25 lb held behind neck at 3 x 8-10 reps) in a roman chair. Might try them on a flat bench like you guys seem to be doing to see if it's much more difficult, though unless I have a bit of a gap for my knee, my poor patella seems to get smushed weird (and I have no knee issues otherwise or with other exercises), one of my top gym criteria is that 1 - chalk is allowed, and 2 - there is a roman chair for GHRs

It sure did take a while to work up to weighted, though. For those trying to transition to full BW, rather than using a ball to push against, you can also use bands as negative resistance - looped around behind you on whatever contraption you are using, and other side of loop in hands - thickness/# of bands depending on how much help you need. That way you can get in your preferred rep range easier, too.

[nic9212]

just bookmarked this thread. Very good inspiration here

[birdiefu]

I always do my weekly weigh-in just before my refeed, and last week I still dropped even more weight the morning after taking in 300+g carbs, amazingly enough. Happened again this week even though I increased my carbs a little more! 2 whole pounds less in 24 hours this time around, after losing almost 2 from the week before. Also lost another 1/2" on my waist since yesterday, 1/4" on hips, and 1/8" on thigh - whoosh? No idea how much is fat vs. other things, but considering my increased GI bulk and glycogen+associated water from the refeed I'm wondering where the heck that loss came from in 24 hours! That gives me a total loss so far of 22 pounds exactly

Yesterday was the first workout where my lifts stalled/slightly dropped on one lift (but went up on all others). Guess its a good thing that I will be going on a stint of maintenance after next week. Anyway, feeling leaner and posted a "vanity" progress pic of a flattering pose, lol. No true comparison pics till next weekend (week 6 - halfway point already!).

I'm actually not really looking forward to maintenance - even with the steep deficit, refeeds and free meals have made RFL not too bad. And the positive reinforcement of constant scale and measurement change make me look forward to results every week! However, I know this is not sustainable for long, and my body will be able to respond to further positive changes after it get's it's break. And will look forward to seeing if my lifts get even better.

Hope everyone is having a good Superbowl day (for those who watch it - I don't... )

[acrawlingchaos]

Ok I have decided I need to lean out instead to stand a chance (even though I'm in the mean). So I kept macros same and I am down another pound @163.4. I have also decided that I will be doing a 2 week PSMF (protein sparring modified fast) to drop a quick 3-5. Then I will return to normal deficit for 1 week and get bod pod tested.

Week 2 diet

Day	....Fats....	...Carbs...	..Protein..	..Calories..
Sun	113	178	145	2300
Mon	79	113	111	1680
Tues	119.5	209	130	2470
Weds	113	159	145	2240
Thur	128.5	191.5	189.5	2730
Fri	46	147	157	1640
Sat	50.5	179	148	1800
Avg	92.7	168.0	146.5	2122.8

Protein has been a little lower than I like. I finally went and got more whey.


Today was Upper Power

Penday Row (swapped out BOR)
165 x 5
165 x 5
165 x 5

Weighted Pull ups
+25 x 10
+25 x 7

Rack Chins
+40 x 10
+40 x 8

Bench Press
225 x 1
235 x fail
205 x 3
weak here today (shrugs)

Incline Bench Press
135 x 10
135 x 10

OHP
100 x 6
100 x 5

Barbell Curl
100 x 6
100 x 4
100 x 4

Skull Crusher
85 x 8
85 x 6
85 x 6

[birdiefu]

Ok I have decided I need to lean out instead to stand a chance (even though I'm in the mean). So I kept macros same and I am down another pound @163.4. I have also decided that I will be doing a 2 week PSMF (protein sparring modified fast) to drop a quick 3-5. Then I will return to normal deficit for 1 week and get bod pod tested.

Coming to the dark side, I see - bwahahaha! *pinky to corner of mouth* Good luck, I know you are gonna kill it

[acrawlingchaos]

Coming to the dark side, I see - bwahahaha! *pinky to corner of mouth* Good luck, I know you are gonna kill it

Thank for lesson in torture. I know I will be able to go the two weeks... though I will be a mean bastard by the end of week 1. Val has already been informed and she is really good at being patient while I'm a prick (she really is a saint).

I will modify program, dropping all hypertrophy days and will go ABA with the power portion of PHAT x 3 a week.

[themyth2009]

I am just eat and working out haphazzard. Guessing wont win. But not doing bad considering no workouts for a week, working 70 hours + a week, travelling over seas. Oh did I mention sun is in my eyes.

But starting to recogonize guy in mirror for first time since may

[discdoggie]

IBTW, is your hernia doing any better?

Better, yes. Thanks. It does need surgical repair, though,

BTW, scale is moving in the right direction, finally, for me. *happy dance*

yay!

Meh... Only 2.8 this week. It was a pretty rough week for me, though so I guess I shouldn't complain. At least I'm into the 350's.

That is great news!

Yesterday was the first workout where my lifts stalled/slightly dropped on one lift (but went up on all others). Guess its a good thing that I will be going on a stint of maintenance after next week. Anyway, feeling leaner and posted a "vanity" progress pic of a flattering pose, lol. No true comparison pics till next weekend (week 6 - halfway point already!).



Hope everyone is having a good Superbowl day (for those who watch it - I don't... )

I don't watch either. I baked 2 cheesecakes to bring over my sister's party and immediately bailed because the temptation would be too great.

I also am taking flattering myspace angle pics soon,

Ok I have decided I need to lean out instead to stand a chance (even though I'm in the mean). So I kept macros same and I am down another pound @163.4. I have also decided that I will be doing a 2 week PSMF (protein sparring modified fast) to drop a quick 3-5. Then I will return to normal deficit for 1 week and get bod pod tested.

Seeing birdiefu's rapid results also make me feel like jumping aboard, but I really just gotta stay the course. I am also entered in "mean" so I really only need to drop a few more strategically placed pounds to actually look shredded and "bigger." My delts look really big now. (in b4 someone from female forum says "it's not muscle, it's fat." You too. If you are in mean, careful you don't overdo it.

I am just eat and working out haphazzard. Guessing wont win. But not doing bad considering no workouts for a week, working 70 hours + a week, travelling over seas. Oh did I mention sun is in my eyes.

]

I'm glad to see you back. I was worried you dropped off!


I had a short run today, as yesterday was 15.1 through the trails. Bob is limping hard today. He whimpers as he gets off the bed or couch. (in b4 "you shouldn
t let the dog on the bed.") Lots of aspirin covered in peanut butter for the next few days.

I am definitely much leaner up top. Not an inch off the waist per day like birdie, but 2 inches overall. Which on a short person is...well, it's huge. Arms veiny and defined. Upper back christmas tree in full view. Ab/groin veins.

Lower back/love handles, ass and thighs still huge.

[EjnarKolinkar]

Good to see everybody making progress this week.

Active Stretch Lower

Squat
Barx8
95x3
115x3
135x3
155x3
175x2
195x1
205x1 fail
200x1 fail
115x5
95x5

Hamstring curl
50x8
50x8

One leg calf press
R BW+50x25
L BW+50x25

Reverse west curl
45x8
45x8
45x8

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

Actual 3,510 313 153 235

It appears I had a slight overage due to super bowl Kabobs, they were worth it marinated in sambal and olive oil, powdered with chachere blackening herbs. IDK I was about to go off the reservation for good, hopefully this buys me another 2 weeks.

[SneakyWaff1es]

Meh... Only 2.8 this week. It was a pretty rough week for me, though so I guess I shouldn't complain. At least I'm into the 350's.

2.8 is a good week because it's progress. I started my 12 week "transformation" on January 13 and I think I'm only down about 6 pounds. My measurements are better and my clothes fit a little better so I could care less about that scale. I'm doing AllPro's beginner routine as well - sort of - and it's been doing all I really wanted it to do while I'm trying to lose the fat. I have a hard time coming into this thread for motivation because everyone in here seems so advanced...it's nice to see I'm not the only one that's a gym noob in this contest.

[alacriTEA]

I have a hard time coming into this thread for motivation because everyone in here seems so advanced...it's nice to see I'm not the only one that's a gym noob in this contest.

Take it from me... If it's motivation you're looking for this is EXACTLY the thread you want. There are some great people here. What level you are isn't important!

[EjnarKolinkar]

2.8 is a good week because it's progress. I started my 12 week "transformation" on January 13 and I think I'm only down about 6 pounds. My measurements are better and my clothes fit a little better so I could care less about that scale. I'm doing AllPro's beginner routine as well - sort of - and it's been doing all I really wanted it to do while I'm trying to lose the fat. I have a hard time coming into this thread for motivation because everyone in here seems so advanced...it's nice to see I'm not the only one that's a gym noob in this contest.

That's ok waffles, I still rank novice too, maybe I will climb to intermediate this year if everything goes well . It's all in the progress you make, that's the really advanced technique, just continuing to progress.