bader85 + Needtobuildmuscle Contest Log. NeedToBuildMuscle & MrSupps

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  1. 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.


  2. keep killin it man sounds like your doin good work
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  3. Cheers for the big explosive pumps bro
    Recoverbro Elite
    "This is what we've been working on"

  4. 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..

  5. 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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  6. 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

  7. Sounds like you have some nice definition coming in. Good progress!
    Recoverbro Elite
    "This is what we've been working on"

  8. nice work here.any chance for update pics

  9. 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.

  10. 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
    "This is what we've been working on"

  11. good to hear your still hanging tough

  12. 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.

  13. 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..

  14. 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
    "This is what we've been working on"

  15. gotta hate that lil extra fat that is a pain to get off

  16. It's tough stuff to get rid of! A lot of sacrificing to make that last few %.
    NeedToBuildMuscle Representative / PowerChews Representative
    AgeForce Representative - www.ageforce.com for hGH Patches!
    Send me a PM with any questions about products & discount codes

  17. 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.

  18. 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

  19. 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.

  20. 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.

  21. 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.

  22. 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.

  23. 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!
    NeedToBuildMuscle Representative / PowerChews Representative
    AgeForce Representative - www.ageforce.com for hGH Patches!
    Send me a PM with any questions about products & discount codes

  24. 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

  25. 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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