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bader85 + Needtobuildmuscle Contest Log. NeedToBuildMuscle & MrSupps

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  1. Elite Member
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    workouts are looking great man. Its nice seeing the results in the mirror too, and certainly helps to keep you motivated.

    KTS!!
    Recoverbro Elite
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    Quote Originally Posted by bader85 View Post
    Workout 3/1/11
    Weight 238

    WU 10 min elliptical

    Decline BB Bench on smith (no spotter)
    WU 95 x 15 x 2, 135 x 10
    205 x 3 x 10, 135 x 16 fail, 135 x 9 fail, 135 x 6 fail

    One arm bent over rows:
    50 x 12, 60 x 10, 70 x 5
    75 x 3 x 10, 45 x 13 fail

    BB Military Press:
    75 x 5 x 5 (shoulder was kind of buggy, didn't want to push it too much,but did get a great pump)

    Seated single arm concentrated bicep curls:
    30 x 12, 35 x 8 fail

    Tabata HIIT squat thrusts with 5 DBs:
    20 seconds work, 10 second rest, 8 sets
    16, 12, 10, 10, 10, (dropped weights) 13, 11, 10

    Man those squat thrusts kill me.. ass is tight, quads are burned out, shoulders/arms insanely pumped and tons of sweat.

    20 mins low intensity free elliptical.

    My arms are looking thicker in the mirrors at the gym, triceps seem more pronounced.. my abs are sooo close I can feel it! I did declines to hopefully push out the lower peck so it helps tighten up the little fat flabs I have under my nipples.
    the mirror is a great motivator when your puttin in work like this.
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    Workout 3/2/11
    Weight 236.5 (I checked the scale 3 times and made sure it was balanced at 0)

    WU 5 min stepper HR 135

    Laying Tri Extension BB: 60 x 12, 70 x 10, 70 x 10

    Close-grip Pulldowns: WU 75 x 10, 90 x 10
    120 x 10, 120 x 10, 120 x 8 fail, 105 x 4 fail

    Tricep Rope Pulldowns: 40 x 12, 40 x 10, 35 x 10

    Seated Tri Ext: 40 x 10, 37.5 x 10

    Tabata HIIT squat trusts. Yes.. I do enjoy punishment.
    I didn't count them, was with the misses and showed her how. I started with 10lb dbs but dropped after 3rd set, man this is a killer.
    My quads are so pumped and dead every time I do this, and my butt is tight.. I love it. I want to puke and gasp for air too.
    •   
       

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    Workout 3/3/11
    Weight 236.5

    WU 5 min stepper HR 135

    Deadlift: 95 x 10, 135 x10, 185x5, 185 x 5

    Wide grip upright bb rows: bar x 10, 95 x 10, 135 x 2, 120 x 3r x 6s, 95 x 7

    Bent over shrugs DB: 55 x 10, 65 x 10, 75 x 10r x 3s

    20 mins treadmill HR 145. SPD 2.8 incline 3.5s

    So.. I have to say this workout got me in a pretty pissed mood... my numbers weren't better than last week, I felt pretty weak throughout it all.. the only thing I can blame it on is that the night before I could hardly sleep.. I kept tossing and turning, and didn't go to fully sleep til the sun had just come up.. so maybe that would hurt my strength a little, who knows.. but still pissed me off.

    Just gotta shake it off and keep going at it hard.
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    Workout 3/6/11
    Weight 237

    WU 10 min stepper, HR 140

    Incline BB Press: WU 65x 10 x 2, 95 x 10, 135 x 5
    155 x 5, 175 x 5 x 2, 135 x 8 fail

    Leg Press: WU (in plates) 2 x 20, 4 x 10, 6 x 5, 8 x 5
    10 x 5 x 2, 10 +50 (500 total) x 5 x 2, 6 +50 x 7

    SLDL: WU bar x 10, 65 x 10, 135 x 10
    205 x 5 x 4, 135 x 15

    Treadmill 30 mins spd 3.1 incline 3.5 HR 145
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    You've had some nice workouts bro. Keep pushing it and you'll get there!
    Recoverbro Elite
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    Workout 3/7/11
    Weight 237

    WU 10 min free elliptical HR 140

    Dips: 15, 10, 10, 10, 10
    Chinups: 10 x 5, had the exercise ball to help at times.

    Rack Pulls: WU 95 x 10, 135 x 10
    185 x 10r x 5s.

    By the end of the 4th set on rack pulls I was aching.. I grunted through the 5th, had to take a mini break.

    30 mins treadmill spd 3.1 incline 3.0 HR 145
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    Ahhh...the gym grunts. Definite signs of a job well done
    Recoverbro Elite
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    Quote Originally Posted by bader85 View Post
    Today did fasted cardio.

    Elliptical 18 mins HIIT

    then walked on the treadmill, speed 2.8, incline 4.0 for 35 mins.

    Wore hoodie whole time, sweat was a pooring, felt great.
    I love fasted cardio!
    IF IT HAS FOUR LEGS OR SWIMS OR FILES, IT DIES!
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    Workout 3/8/11
    Weight 236

    WU 10 min stepper: HR 140

    Decline Benches: WU w/bar x10, 95 x 10
    135 x 12r x 5s, 95 x 10 fail, 95 x 8 fail

    One arm bent over rows: WU 42.5 x 5
    60 x 12, 55 x 12r x 3s

    Seated Overhead Press DB: 20 x 12r x 4s (shoulder was twitchin)

    Incline DB Flies: 22.5 x 12r x 3s

    28 mins elliptical spd 4.0 HR 145

    Sweat was a pooring today. Everything felt great all around.. My shoulder wasn't feeling too great, so I went a little lighter on shoulder presses, but it still got me pretty good. Doing flies in mirror I loved the way my figure looked, my lats from the rows were pumped, and my arms looked cut. Slowly the veins are coming out more. But tend to only be when working out still. Skin around abs feel a little tighter.
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    Workout 3/9/11
    Weight 235.5

    Fasted

    WU 10 min stepper HR 135

    Laying Tricep ext BB: 30 x 20, 60 x 12r x 4s

    Cable tricep pressdowns: 50 x 12r x 2s, 47.5 x 12r x 2s

    Single concentrated curls: 35 x 10, 35 x 5 +3 negatives

    21's: 25 pounds, 7 high 7 low, 15 pounds 7 wide

    Tabata HIIT squat thrusts. Used 3lbs dbs for 6 sets, dropped for last 2.

    20 min recumbent bike: resistance 8, RPM 60, HR 135

    Mmmm.. arms were PUMPED like never before.. Veins were impressive.. those squats.. holy cow.. i'd rather do that than squat 250lbs, it gets me pumped.. my hams, quads, and ass are tight and I'm gasping for air and wanting to puke and dying for water every time. I love it.

    Might go back tonight for some extra cardio and a tan.
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    keep killin it man sounds like your doin good work
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    Cheers for the big explosive pumps bro
    Recoverbro Elite
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    Workout 3/14/11
    Weight 236.5

    WU 10 min stepper HR 140

    Decline BB Press: 65 x15, 95 x 10
    145 x 12 x 3, 95 x 12 fail

    Incline DB Press: WU 32.5 x 15
    40 x 12r x 3s

    Flat bench DB Flies: 25 x 12r x 3s, dropset on last to 17.5 x10

    DB Concentrated curls: 35 x 10, 35 x 5 +3 negatives

    Hammer curls, stripset: 40 x 16 (8 each arm), 37.5 x 16, repeat every 2.5 pounds to 20 pounds.. my arms finally gave out from the pump and just dead. Veins were sick on my left arm.. came out through my forearm and the major bicep vein started showing.. only when seriously worked though.

    Tabata HIIT squats 4 mins like usual.. Used 5 pounds for 4, dropped to 3 pounds for 2, and no weights last 2. mmm.. ouch.

    20 mins hottub and pool every 5 mins. 10 mins sauna.

    Finally started to see separation in the middle of my pecks. Tris are more defined. the lower head is really showing lot more, an the outer tri I've never really seen before is showing..
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    Workout 3/15/11
    Weight 237

    WU 10 min precor free elliptical HR 140

    DB Pullovers: 35 x 12, 45 x 10
    55 x 12r x 3s (last few big grunts)

    Close grip cable pulldowns: 90 x 12,
    135 x 10, 120 x 10, 110 x 7 fail dropset 105 x 4

    One arm DB rows: WU 45 x 12,
    55 x 12 x 2, 55 x 10 fail

    Wide Grip Cable Rows: 75 x 12
    105 x 12, 110 x 12, 110 x 9 fail

    Rack pulls: 95 x 15
    16 x 12r x 3s, 235 x 1

    Dips 10 x 3

    28 mins free elliptical HR 145, 4 mins intervals, lvl 8 and lvl 12

    Veins were sick on the one arm rows. lots of grunts, really pushed it and felt great.
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    Workout 3/16/11
    Weight 236.5

    WU 10 min stepper HR 140

    DB Shoulder Press: 20 x 12, 25 x 12, 35 x 10

    Low pulley delt raise: 20 x 12 x 2, 27.5 x 10 x 2, last set 3 negative focused

    Side lateral raises DB: 15 x 12, 17.5 x 10 x 3 + 3 half raises last set, love the grunting

    Reverse DB Flies: 30 x 12, 27.5 x 10+2 half raises, 25 x 10 x 2 +3 half raises each set

    Tricep Pushdown: 70 x 12, 90 x 12, 00 x 12 x 2, 90 x 12 +4 negative focused

    Laying Tri Ext w/bar: 50 x 10 x 4

    Seated Tri Ext: 35 x 12, 50 x 10 x 3, 50 x 9 fail

    35 mins treadmill, 3.3 spd, 2.5 incline HR 145
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    Sounds like you have some nice definition coming in. Good progress!
    Recoverbro Elite
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    nice work here.any chance for update pics
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    Sorry for not updating in a while.. some personal things going on.. still on diet and working out.. Just haven't been near a computer for almost a week.
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    Quote Originally Posted by bader85 View Post
    Sorry for not updating in a while.. some personal things going on.. still on diet and working out.. Just haven't been near a computer for almost a week.

    No problem bud. Just make sure your still killing it...and it sounds like you are!
    Recoverbro Elite
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    good to hear your still hanging tough
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    Back to a somewhat normal life.. and internet access.

    Workout 3/28/11
    Weight 234

    WU 10 min stepper HR 140

    Pullups/Chinups 4 x 12
    Dips 4 x 12

    Rack pulls: WU 95 x 15, 115 x 15, 165 x 10
    185 x 3s x 10r

    Nautilus stepper (escalator type)
    21 minutes.. no HR monitor but timing it was around 150-155
    sweat was pooring, I'm going to do that kind of stepper more.. I felt it and I liked it.
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    3/29/11

    did fasted cardio, nautilus escalator. 40 mins. Killer sweat, hard on the endurance too.

    Workout 3/30/11
    Weight 233.5

    WU 10 min stepper HR 135

    Bench Press BB: WU bar x 15 x 2, 115 x 10, 135 x 10
    155 x 3s x 10r, 115 x 10 fail, 115 x 6 fail

    One arm DB rows: WU 45 x 10
    65 x 3s x 12r

    Seated Tri extensions: 40 x 10
    50 x 3s x 10r

    Cable pulldowns: 50 x 10
    40 x 3s x 12r

    Dips: 3 x 10

    21 mins Treadmill 3.2 spd, incline 3.5, HR 145

    Talk about destroying my tris.. the bench got me intense just to start off. Great pump.

    Still wish more definition was coming in.. don't know what I can do.. skin won't tighten up around waist anymore..
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    Its definetely a process trying to get the fat to melt off man. You just have to keep pushing and working towards the goal.
    Recoverbro Elite
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    gotta hate that lil extra fat that is a pain to get off
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    It's tough stuff to get rid of! A lot of sacrificing to make that last few %.
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    fasted cardio morning

    15 mins treadmill spd 3.0 incline 3.0

    25 mins escalator stepmill

    So.. I don't know how much true fat I have left around my stomach, it's a lot of skin around my stretchmarks.. which I have a lot of.. I forgot to mention I used to weigh 325 pounds a few years ago.. size 52 waist.

    Also waking up this morning I noticed my right peck lost a little more fat below the nipple.. and instead of tightening up closer to the muscle, I now have a crease like on my left side.. loose skin really sucks.
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    Workout 3/31/11

    let me preface this by saying I got pissed off at how ****ing weak I am.. and didn't have that great of a mood.

    WU 10 min stepper HR 135

    Deadlifts: WU 95 x 10r x 2s, 135 x 10
    145 x 10r x 3s

    I stopped there, my lower back was hurting and didn't want it to hurt so much I couldn't do the rest of my workouts.. and it did anyway.

    Wide grip upright rows: WU bar x 10 x 2s,
    95 x 10r x 4s

    Power shrugs: WU 95 x 10 x 2
    135 x 10, 225 x 10 (grip gave out) 135 x 10

    Precor free elliptical 28 mins, lvl 7 and 12 intensity, 4 min intervals
    HR 145-150
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    lower back strains suck.somehow yesterday I tweaked my left side of my neck and upper back just stretching to the right.**** hurt every time I turned to the right for like 6 hours.wtf?? I gotta be getting old or something.


    I hope it heals soon bro.back stuff makes life suck.
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    I don't know if it's more of a pump or pain, but it literally disables me if I push it too hard. I'm a tall guy, and deadlifts are a big motion.. and i'll be the first to admit, my back isn't my strong point especially lower.. it's something I definitely am working on..

    Wish I lived closer to my chiro.. only 30 bucks a visit and he's good. No one up here is near that cheap without insurance.. but I swear by em.. regardless what others say.. I wouldn't be able to do any of these workouts today without it... had serious football injury that regular docs said I wouldn't be able to do much for the rest of my life.. messed up knee/hips/back.. few years of chiro and I was back at it.
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    Workout 4/1/11
    Weight 232

    WU 10 min stepper HR 135

    Incline Bench BB: WU bar x 15 x 2, 95 x10
    135 x 10r x 3s, 95 x 12 fail, 95 x 8 fail

    Leg Press. Sled weight 115: WU 2 plates x 15, 4 plates x 10
    6 plates x 10r x 4s, 4 plates x 12, 4 plates x 10
    ever set was supersetted with same weight calf raises x 10

    SLDL: WU 65 x 10 x 2, 85 x 10, 135 x 10
    185 x 10r x 3s, 135 x 8.

    20 mins treadmill, 3.0 spd, 3.0 incline. HR 140

    man deadlifts are killing my lower back.. but I can tell the difference in how it looks.. needs to keep getting stronger.. i hate being so damn tall.
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    Today did some fasted cardio on the elliptical

    30 mins, lvl 8 intensity, HR 150..

    I also experimented with some ways to cut water weight (only last night) and when i woke up I weighed 228 vs 232 the night before.. not too shabby for just one night. Will be fun to do a few days of contest prep.. I'm a total newbie so hopefully I don't look like crap.
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    LOL, a few days of contest prep? Dude, it's been 12 weeks of contest prep!!!

    Keep working those deadlifts, they'll pay dividends, just make sure form is spotless!
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    Workout 4/5/11
    Weight 231

    fasted cardio in the morning.. that evening:

    WU 5 min stepper HR 135

    Supersetted
    Pullup x 10
    Pushups x 10
    Chinups x 10
    Dips x 10
    Squats x 10
    x 4

    Got a nice pump and warmup from that.

    Flat BB Bench Press: WU bar x 10 x 2, 95 x 15
    135 x 10r x 4s, 95 x 19, 95 x 12, 95 x 10 (didn't have spotter, so jst went to almost failure everytime)

    Bent over BB Row: 95 x 12r x 5s

    Incline DB Press: 35 x 12r x 4s

    Lat Pulldown: 100 x 12r x 4s
    tried supersetting with pushups.. but did 10 the first time then was amazed how dead my chest was, failed trying again.

    20 min elliptical, lvl 8, HR 150
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    Workout 4/6/11
    Weight 231.5

    In the morning did cardio.. HIIT 10 mins elliptical (like sprinting with lvl 10 resistance, almost puked)

    then did 20 mins on the nautilus escalator stair stepper low intensity.

    DRENCHED in sweat.. it was disgustingly amazing.

    Last night:

    10 min stepper WU HR 135

    I didn't bring my notepad so I'll try and remember everything.

    Bench Press BB warm up, 20 x bar x 3

    Tri Pushdown: WU 80 x 15, 100 x 15
    110 x 12r x 4s, 90 x 9 fail, 90 x 6 fail (OOOH THE PUMP AND BURN)

    Cable curls: WU 60 x 15, 80 x 15, 100 x 12
    110 x 12r x 2s, 100 x 10 + 2 neg, 100 x 8 + 3 negative..
    Biceps felt like they were going to burst.. veins were impressive

    Laying Tri bar ext: 70 x 12r x 4s
    last set was very tough, grunting!

    Hammer curls: 40s x 10r x 2s, 30s x 12r

    Dips: 10r x 2, then my arms felt completely dead..

    Man after this my arms looked huge and hard, best pump I've gotten in my arms, ever.
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    great stuff here bro,keep pushing through but don't cripple yourself bro.
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    Some nice workouts Bader! Putting a lot of work in bud....its time to sprint to the finish!!

    Kill that sh1t!!
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    Workout 4/7/1

    WU 10 min stepper HR 135

    Deadlifts: bar x 10 x 2, 95 x 10, 135 x 10
    185 x 10r x 3s

    Wide Grip Upright rows BB: bar x 15, 95 x 10
    115 x 10r x 3s, 95 x 8 fail

    Shrugs with hammermill: 1 plate each hand x 10, 2 plates each x 10, 3 plates each x 12r x 3s, 2 plates each x 10

    20 mins elliptical. Did 6 30 secondish (all out til I couldn't) sprints at lvl 10 and 12, then rest at lvl 5. HR was 166 high and 145 low.
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    Workout 4/9/11

    WU 10 min stepper HR 140

    INcline BB: WU bar x 15 x 2, 95 x 10
    135 x 12r x 4s, 95 x 12 fail, 95 x 10 fail

    Leg Press (sled weighs 115): WU 2 plates x 10r x 2, 4 plates x 10
    6 plates x 12r x 3, 4 plates x 10

    Standing Leg Curl machine: 70 x 10, 80 x 10, 100 x 10

    Treadmill 25 mins, did intervals of high incline and lower incline, speed remained around 3.0
    HR high was 164, HR low 143..

    4/10/11

    Cardio, 30 mins free elliptical, 4 mins lvl 8, 4 mins lvl 14, got a good sweat going on. HR was around 150
  40. New Member
    bader85's Avatar
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    6'4"  237 lbs.
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    Jan 2011
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    Workout 4/11/11
    Weight 231.5

    WU 10 min stepper HR 135

    Today I felt on, and just wanted to crush the weights, and definitely saw some gains.

    DB Bench Press: 45 x 10, 55 x 10, 70 x 12 fail superset
    with 12 military pushups, standard 6 fail, wide 6 fail, knees 4 fail

    DB Military Press: 20 x 12, 27.5 x 10, 30 x 10, 30 8 fail, dropset 22.5 x 4 fail

    Side Lateral Raises: 10lbs x 12, 12.5 x 10, 20 x 14 fail dropset 12.5 x 6 fail +3 more half raises

    Tri Pres downs: 80 x 12, 100 x 12, 140 (!) x 12, 130 x 16 fail +4 negatives, dropset 80 x 9 +3 negatives fail

    Leg Press: 4 plates 12, 6 plates x 12, 8 plates x 12 dropset 4 plates x 15 fail

    Seated calf raises: 1 plate x 20, 2 plates x 20, 2 plates x 18 fail dropset 1 plate x 50! (burn burn and more burn)

    I have no idea when I dropset I just started pumping them out like crazy after the fail.

    25 mins, elliptical: 5 HIIT sprints for avg 30 seconds and around 18 spd.
    Rest between on lvl 5, sprints were on lvl 14. Didn't track HR, but after every sprit I pretty much wanted to puke.
    Did sprints in first 20, cooled down last 5.

    Muscles were pumped, delts looking seperated, arms thick.. was very happy with this workout.
  

  
 

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