Official Start: Monday, 5th January, 2009
Official End: Monday, 30th March 2009
I will be updating my WOs, diet, stats, before, mid, and after pics.
I am entering this contest b/c I love challenging myself...and..i'm doing my 1st show in May anyways! So this will definitely keep me in check as well!
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Results 1 to 30 of 74
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01-03-2009, 10:57 PM #1
Wada's LG 12 Week Transformation Contest
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01-03-2009, 11:35 PM #2BULK Time BABY!
- Join Date: Aug 2006
- Age: 43
- Posts: 6,681
- Rep Power: 2593
In to win!
Bachelor of Health Science - Majoring in Sports and Exercise (BHSc)
Creator of http://www.myprotrainer.com.au
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01-04-2009, 11:15 AM #3Team RCSS
- Join Date: Nov 2006
- Location: New Jersey, United States
- Posts: 31,247
- Rep Power: 181325
WTF is this?
Rock-n-Roll!!!
I'm gonna kick...............................
my ass
*RCSS Rep*
http://www.bodybuilding.com/store/ronnie-coleman-signature-series.html
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01-05-2009, 02:05 PM #4lol....I'm in fo sure now: I'm dedicated now: http://www.lonestarweekend.com/whos_competing.htmOriginally Posted by Free Weight Friedel
WTF is this?
Rock-n-Roll!!!
I'm gonna kick...............................
my ass
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01-05-2009, 02:12 PM #5
Week 1: Wada's LG transformation log: FAME prep
My motivation: http://www.lonestarweekend.com/whos_competing.htm
Height: 5'8
Weight: 157.2 lbs
BF: ~7%, goal by April ~4-5%
Current supplements:
UP 2.0, Utrawhey (waiting on shipping)
San Tight Xtreme
Fishoil
AST x24 Multi
Vasocharge
IntrAbolic & Xtend
Diet:
6-7 meals/day w/ snacking between
Typical meal:
Fiber A) Spinach, greens, brocolli, or asparagus
+
Protein B) Fish (talapia, salmon, flounder), chicken, beef, eggs
+
Fats C) Almonds, sunflower seeds, nuts
+
Carbs D) sweet pot, brown rice, oats
Snacks: sunflower seeds, edammame
Todays WO:
Weight: 157.2 lbs postWO
Dosing: 2 tabs San Tight Xtreme PreWO
1) BB rows: 185 x 8 x 3
2) Standing Curlbar curls SS w/ upright Tricep DB ext: 85 x 8 SS w/ 85 x 10 x 3
3) Hammer curls SS w/ curlbar curls: 35s x 8 SS w/ 85 x 8 x 2
4) Machine Lower lat pulldown: 8 x 3
5) Machine T-bar: 90 x 10, 100 x 10, 110 x 8, 120 x 8
[6) Cable curls SS w/ cable tri ext: 10 SS x 3Last edited by wada; 01-05-2009 at 06:42 PM.
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01-05-2009, 02:20 PM #6Team RCSS
- Join Date: Nov 2006
- Location: New Jersey, United States
- Posts: 31,247
- Rep Power: 181325
Go for it Wada!!!Originally Posted by wada
*RCSS Rep*
http://www.bodybuilding.com/store/ronnie-coleman-signature-series.html
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01-05-2009, 09:30 PM #7Registered User
- Join Date: May 2008
- Age: 47
- Posts: 7,344
- Rep Power: 14905
Heck yeah wada!!!! this is what I like to see! Definitely following along for this ride...this would be your first show right?
I am pumped for you!Check the log bro:
http://forum.bodybuilding.com/showthread.php?t=146385553
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01-06-2009, 03:44 AM #8Food?? Where??
- Join Date: May 2006
- Age: 43
- Posts: 21,480
- Rep Power: 9826
Hi..I'm doing the contest too..good luck to you! Day one looks solid...
"Faith is to believe what you do not yet see; the reward for this faith is to see what you believe. ": Saint Augustine
"So what exactly would you say you DO here??"
"Does this suit make me look fat??"
"No, your face does."
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01-06-2009, 12:27 PM #9
Thanx FWF! I just gotta grind it out!Originally Posted by Free Weight Friedel
Yea...very 1st! Glad to have your support bud!Originally Posted by TheUnderdog
Really!? LG or the FAME Lonestar in TX??! either way, I love the motivation it gives us!Originally Posted by twinnett
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01-06-2009, 12:29 PM #10
I'm currently outta town: today will be a rest day, but tommorrow morning I'ma hit up Chest before my interview! lol
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01-06-2009, 12:50 PM #11BULK Time BABY!
- Join Date: Aug 2006
- Age: 43
- Posts: 6,681
- Rep Power: 2593
Remember to get some pix up wada :P We need those.
Bachelor of Health Science - Majoring in Sports and Exercise (BHSc)
Creator of http://www.myprotrainer.com.au
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01-06-2009, 02:09 PM #12Gotcha...totally forgot..!Originally Posted by CraigMatthew
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01-06-2009, 02:16 PM #13
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01-07-2009, 12:57 PM #14BULK Time BABY!
- Join Date: Aug 2006
- Age: 43
- Posts: 6,681
- Rep Power: 2593
Awesome pix brother!
Bachelor of Health Science - Majoring in Sports and Exercise (BHSc)
Creator of http://www.myprotrainer.com.au
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01-10-2009, 12:21 AM #15
Updated pics commin in 1-2 days!
Just been doing light cardio & full body WOs the past few WOs.
Gonna take ~2 weeks off the next few days as I transition to my 1st show preparation!
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01-11-2009, 11:34 AM #16Registered User
- Join Date: Feb 2008
- Location: Connecticut, United States
- Posts: 82
- Rep Power: 353
subbed!
~WinkBlu~
As if you could kill time without injuring eternity...
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01-11-2009, 12:40 PM #17Hey there!! nice of you to join!!! Hope you enjoy my journey to my 1st show!Originally Posted by WinkBlu
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01-11-2009, 12:42 PM #18
Today I am finishing off my water depletion for the OBF and taking my final pics.
Currently i am 6-6.5% and I will be going back up to ~7-8 the rest of Jan, and I Begin my Show prep Feb!!!!!
I'm thinking about trying out HST for the show prep, but I haven't decided if I should stick with Max OT for the prep....any input??
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01-12-2009, 06:36 PM #19Registered User
- Join Date: Sep 2006
- Posts: 15,298
- Rep Power: 20411
Good luck with your interviews man!
[Fat Loss|Nutrition|www.MRTIMOTHYLEE.com|Training|ContestPrep]
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01-13-2009, 08:23 PM #20Registered User
- Join Date: May 2007
- Location: Pennsylvania, United States
- Posts: 1,262
- Rep Power: 3083
Nice V-taper and quads. Good luck!
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01-15-2009, 06:44 PM #21Why thank you kind sir!!!Originally Posted by anti-bonk
THanx ee3! 3 down, 2 left this week...draining indeed. luckily im staying at Crowne hotel...they got a nice mini gym so i did some mini circuit stuff, just to keep active, nothing extreme.Originally Posted by extremenergy3
Diet has been semi clean, which is surprising that I stick to it since these next 1.5 weeks are my break weeks that I get to induldge until Feb. Keepin protein near 200-250g, carbs 100-200g, fats 50g
ANywyas, i feel i'm getting adequate recuperation even w/ the mini workouts, as I only workout every other day for 1 hour max. No cardio, diet is higher in carbs, so..ill be good.Last edited by wada; 01-15-2009 at 06:47 PM.
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01-18-2009, 08:32 PM #22
Diet has been pretty lax: ribs, salad, icecream, cookies..yea..the works..
few more days b4 i'm back on my contest diet.
I'm in PA now...worked out on a Bowflex for the 1st time...sucks..lol
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01-19-2009, 12:08 AM #23BULK Time BABY!
- Join Date: Aug 2006
- Age: 43
- Posts: 6,681
- Rep Power: 2593
Insane pix man! Awesome leaness!
Bachelor of Health Science - Majoring in Sports and Exercise (BHSc)
Creator of http://www.myprotrainer.com.au
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01-19-2009, 01:01 PM #24BULK Time BABY!
- Join Date: Aug 2006
- Age: 43
- Posts: 6,681
- Rep Power: 2593
Spot prize up for offer!
http://forum.bodybuilding.com/showth...717381&page=11Bachelor of Health Science - Majoring in Sports and Exercise (BHSc)
Creator of http://www.myprotrainer.com.au
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01-24-2009, 04:48 PM #25Dang..missed it!..thanx anyways!Originally Posted by CraigMatthew
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01-24-2009, 07:03 PM #26
I'm back at it starting today!! Diet kicks in tomorrow!
BF is prolly round ~10% (last 2 weeks on the road killed me!)
did some bis/tris/traps today! Felt pretty strong..I was happy w/ today workout! tomorrow i'm back hard w/ chest!
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01-25-2009, 05:00 PM #27
LG's 12 week transformation: End of Week 4
1) Incline BB press: 185 x 6, 205 x 4, 225 x 3
2) Flab BB press: 205 x 6, 225 x 4, 215 x 4
3) Decline: 205 x 6, 215 x 5, 225 x 2--> drop 185 x 2 --> drop 135 x 6 --> drop bar x 10
4) DB flys: incline 40 x 8, flat 40 x 8
5) Smith Calve raises: 2 Plates( each side) x 15, 3P x12, 3P+25 x 10 x 3
No cardio
Thoughts: This workout was definitely jumpin in the heavy weights for me as I haven't lifted this heavy in a while. It was a solid WO and i'm more than satisfied.
Weight: 160 lbsLast edited by wada; 01-25-2009 at 05:03 PM.
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01-31-2009, 09:55 AM #28
LG's 12 Week Transformation: Week 5 Legs
Dosing: 4 tabs LX, throughout the day
Squats: 185 x 8, 205 x 6 x 3
DB SLDL: 60 x 10 x 3
Leg press: 10P x 8, 12P x 8, 14P x 6 x 3
Leg extensions: 15, 12, 12, 12
Ham curls: 10, 10
Cardio: 15 laps
thoughts: Decent workout, nothing spectacular. Hit up the gym at 8AM so it was a little early for my blood.
Weight: 160 lbs
Diet:
7:30 AM: eggs, spinach, sweet pot
9:30 AM (PWO): 1 scoop whey, 1/2 cup oats, 1/2 banana
Noon: Lamb shank, tabulee, hummus
3 PM: Quad espresso, left over lamb
7 PM: 1 cup cooked Spinach, buguogi (homemade!)
10 PM: 1/2 scoop casein
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02-02-2009, 03:58 PM #29
LG's 12 week Transformation: Week 6 Delts/Traps
Clean & press: 95 x 10, 115 x 8, 135 x 3,
Upright BB rows: 115 x 10, 125 x 10, 135 x 10
Seated DB press: 55 x 8 x 3
Smith upright reverse wide grip rear rows: 40 x 10, 50 x 8 x 2
Rear delt DB incline: 20s x 10 x 3
Standing side delt DB raises: 20 x 10, 25 x 10, 30 x 8
Cardio: 1.5 mi outdoors
Great energy, focus today!
Weight: 159.5 lbs
Diet:
7:30 AM: 2 x eggs w/ yolk , 1/3 sweet potato, 1 piece grapefruit, 1/2 avacado
11 AM (PWO): 1 scoop whey, 1/2 cup oats
Noon: Bugulgi, 1/2 bundle asparagus, 2 eggs w/ yolk, 1/2 avacado
3 PM: bugulgi, 1/2 bundle asparagus
7 PM: steamed Broccoli, fist of chicken
10PM: fill in blank
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02-03-2009, 07:05 PM #30
LG's 12 Week Transformation: Week 6 Abs/Calves/cardio
Hanging leg lifts: 15 x 3
Upright BB rows: 115 x 10, 125 x 10, 135 x 10
Seated DB press: 55 x 8 x 3
Smith Calf raises: 270 x 12 x 2 (wide), 320 x 10 x2 (narrow)
Cable crunches: 15 x 3
Seated Calves: 90 x 12, 100 x 12, 50 x 10 (wide), 50 x 10 (narrow)
Cardio: 17 laps, goal was 20, but i was happy at 17..lol no need to create a catabolic state or anything...
After smith calves, i was a bit shaky... weird..I will say i had very good intensity even though I didn't have any preWO sups..
Weight: 159.6 lbs
Diet:
7:30 AM: 4 eggs (3 yolks) , 1/3 sweet potato, 1 piece grapefruit, 1/2 avacado
11 AM: 1 egg, 1/2 cup spinach (cooked)
1 PM: Spinach (raw) & Rotisserie chicken
4 PM: Spinach (raw) & Rotisserie chicken
7 PM: Miso soup with massive amounts of tofu + 3 eggs (2 yolks), 1/2 bundle of asparagus
10PM: fill in blank (prolly casein)
My TRAPS are KILLING me and I LOVE it! Thank god i know im doing something right.
Gonna hit up BACK FREAKIN HARD!!! im psyched!
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