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  1. #301
    Spartan Wizard EpicLevelWizard's Avatar
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    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.
    Read everything in Steve Irwin's voice, it makes it all more interesting.

    "There are no limits. There are plateaus, but you must not stay there, you must go beyond them. If it kills you, it kills you. A man must constantly exceed his level."

    "Winners do not do different things, they do things differently."
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  2. #302
    1 moar rep... kimm4's Avatar
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    Originally Posted by EpicLevelWizard View Post
    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!
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  3. #303
    achieved bro status discdoggie's Avatar
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    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.
    GROW FOOD NOT LAWNS



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  4. #304
    Registered User ShadowWolfe's Avatar
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    Originally Posted by EpicLevelWizard View Post
    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.
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  5. #305
    Revolver Ocelot EjnarKolinkar's Avatar
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    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.
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  6. #306
    Registered User acrawlingchaos's Avatar
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    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
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  7. #307
    achieved bro status discdoggie's Avatar
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    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.
    GROW FOOD NOT LAWNS



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  8. #308
    Registered User alacriTEA's Avatar
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    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!

    Originally Posted by discodoggie
    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?
    Trample the weak...Conquer the strong...Hurdle the dead

    Former 400+ Guy

    Current Program: Cycle 4 of AllPro's beginner routine

    Dec 1st - Mar 1st Transformation Participant

    Starting Weight - 393.2 lbs (Dec 1st)
    Current Weight - 351.6 lbs (Feb 24th)
    ----------------------------------
    Total Weight Loss - 41.6 lbs

    Ending Goal Weight: 340.0 lbs
    Ending Weight: ???
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  9. #309
    Registered User ArrowGypsy's Avatar
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    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!!!
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  10. #310
    Registered User alacriTEA's Avatar
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    Originally Posted by ArrowGypsy View Post
    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
    Trample the weak...Conquer the strong...Hurdle the dead

    Former 400+ Guy

    Current Program: Cycle 4 of AllPro's beginner routine

    Dec 1st - Mar 1st Transformation Participant

    Starting Weight - 393.2 lbs (Dec 1st)
    Current Weight - 351.6 lbs (Feb 24th)
    ----------------------------------
    Total Weight Loss - 41.6 lbs

    Ending Goal Weight: 340.0 lbs
    Ending Weight: ???
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  11. #311
    Registered User crd589's Avatar
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    Nice
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  12. #312
    Registered User Barrelgal's Avatar
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    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!
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  13. #313
    Revolver Ocelot EjnarKolinkar's Avatar
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    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.
    Last edited by EjnarKolinkar; 02-02-2013 at 09:35 PM.
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  14. #314
    psychosomatic quietchef's Avatar
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    Originally Posted by alacriTEA View Post
    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*
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  15. #315
    Banned WhiteLions's Avatar
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    nice
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  16. #316
    Banned WhiteLions's Avatar
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    goodluck
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  17. #317
    Registered User CathyVee's Avatar
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    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.
    My Journal: http://forum.bodybuilding.com/showthread.php?t=140511571

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  18. #318
    Registered User alacriTEA's Avatar
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    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.
    Trample the weak...Conquer the strong...Hurdle the dead

    Former 400+ Guy

    Current Program: Cycle 4 of AllPro's beginner routine

    Dec 1st - Mar 1st Transformation Participant

    Starting Weight - 393.2 lbs (Dec 1st)
    Current Weight - 351.6 lbs (Feb 24th)
    ----------------------------------
    Total Weight Loss - 41.6 lbs

    Ending Goal Weight: 340.0 lbs
    Ending Weight: ???
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  19. #319
    Wings of 45s birdiefu's Avatar
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    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!

    Originally Posted by alacriTEA View Post
    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.
    Best meet lifts (raw w/wraps):
    SQ: 320 (148), BP: 140 (165), DL: 307.5 (148)

    Squat in 148 raw(w/wraps) PLWatch rankings: Best of Best American Women #13, Current American Women #5
    Goal to rank in Top 20 World All-Time Records: >330.7 lb

    Finally started a blog: http://forum.reactivetrainingsystems.com/blog.php?13870-birdiefu
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  20. #320
    Registered User nic9212's Avatar
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    just bookmarked this thread. Very good inspiration here
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  21. #321
    Wings of 45s birdiefu's Avatar
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    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... )
    Best meet lifts (raw w/wraps):
    SQ: 320 (148), BP: 140 (165), DL: 307.5 (148)

    Squat in 148 raw(w/wraps) PLWatch rankings: Best of Best American Women #13, Current American Women #5
    Goal to rank in Top 20 World All-Time Records: >330.7 lb

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  22. #322
    Registered User acrawlingchaos's Avatar
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    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
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  23. #323
    Wings of 45s birdiefu's Avatar
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    Originally Posted by acrawlingchaos View Post
    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
    Best meet lifts (raw w/wraps):
    SQ: 320 (148), BP: 140 (165), DL: 307.5 (148)

    Squat in 148 raw(w/wraps) PLWatch rankings: Best of Best American Women #13, Current American Women #5
    Goal to rank in Top 20 World All-Time Records: >330.7 lb

    Finally started a blog: http://forum.reactivetrainingsystems.com/blog.php?13870-birdiefu
    Training vids: www.youtube.com/user/birdiefu/videos
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  24. #324
    Registered User acrawlingchaos's Avatar
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    Originally Posted by birdiefu View Post
    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.
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  25. #325
    Registered User themyth2009's Avatar
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    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

    Resident smart arse and grammar fool....

    Open Heart Surgery on May 26, 2012. My life goal is to educate and inspire other heart patients. Medical study for new heart patient drugs to start in January 2013. If you have a family history of heart disease please get your blood tested ASAP and your kids. It could save their life.
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  26. #326
    achieved bro status discdoggie's Avatar
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    Originally Posted by alacriTEA View Post
    IBTW, is your hernia doing any better?
    Better, yes. Thanks. It does need surgical repair, though,
    Originally Posted by quietchef View Post

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

    Originally Posted by alacriTEA View Post
    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!
    Originally Posted by birdiefu View Post

    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,

    Originally Posted by acrawlingchaos View Post
    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.
    Originally Posted by themyth2009 View Post
    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.
    GROW FOOD NOT LAWNS



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  27. #327
    Revolver Ocelot EjnarKolinkar's Avatar
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    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.
    Last edited by EjnarKolinkar; 02-03-2013 at 10:33 PM.
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  28. #328
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    Originally Posted by alacriTEA View Post
    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.
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  29. #329
    Registered User alacriTEA's Avatar
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    Originally Posted by SneakyWaff1es View Post
    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!
    Trample the weak...Conquer the strong...Hurdle the dead

    Former 400+ Guy

    Current Program: Cycle 4 of AllPro's beginner routine

    Dec 1st - Mar 1st Transformation Participant

    Starting Weight - 393.2 lbs (Dec 1st)
    Current Weight - 351.6 lbs (Feb 24th)
    ----------------------------------
    Total Weight Loss - 41.6 lbs

    Ending Goal Weight: 340.0 lbs
    Ending Weight: ???
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  30. #330
    Revolver Ocelot EjnarKolinkar's Avatar
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    Originally Posted by SneakyWaff1es View Post
    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.
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