bader85 + Needtobuildmuscle Contest Log. NeedToBuildMuscle & MrSupps

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  1. good to hear your still hanging tough


  2. 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. 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..

  4. 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"

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

  6. 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

  7. 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.

  8. 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

  9. 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.

  10. 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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  11. 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.

  12. 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.

  13. 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

  14. 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

  15. 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.

  16. great stuff here bro,keep pushing through but don't cripple yourself bro.

  17. Some nice workouts Bader! Putting a lot of work in bud....its time to sprint to the finish!!

    Kill that sh1t!!
    Recoverbro Elite
    "This is what we've been working on"

  18. 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.

  19. 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

  20. 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.

  21. I see your not wasting time in the gym here in the final stretch...good job!!
    Recoverbro Elite
    "This is what we've been working on"

  22. I don't say much, but thanks Mich and Rick for commenting on my log. I don't expect many to see this, there's a lot of contestants, but I appreciate you keeping track. I'm always open to suggestions too, I'm brand new to lifting beginning of this year so I'm definitely a noob, guys like you who have been lifting for years, I always have open ears to new things, and look up to you.

    Thanks again, it's been a great journey so far! 13 more days!

  23. Quote Originally Posted by bader85 View Post
    I don't say much, but thanks Mich and Rick for commenting on my log. I don't expect many to see this, there's a lot of contestants, but I appreciate you keeping track. I'm always open to suggestions too, I'm brand new to lifting beginning of this year so I'm definitely a noob, guys like you who have been lifting for years, I always have open ears to new things, and look up to you.

    Thanks again, it's been a great journey so far! 13 more days!
    no prob man I get alot out of your log as well so its a win win for everyone.

  24. 4/12/11 Workout
    Weight: 229

    WU 10 min stepper, HR 140

    Chinups, 10 10 10 10
    Dips, 15 10 10 10

    Close grip lat pulldown: 90 x 12, 135 x 8, 120 x 10, 120 x 9 fail, dropset 90 x 6 fail

    Low row wide-grip: 105 x 10, 105x 10, 120 x 10, 90 x 7 fail +3 half rows

    Cable Curls: 80 x 10, 100 x 10, 110 x 10 wide grip, 100 x 10 narrow, 100 x 8 wide fail +3 negative, dropset narrow 60 x 7 fail + 4 negative

    Precor free elliptical 25 mins, 4 min intervals, lvl 8 and lvl 12, HR avg 150 low-mid intensity

  25. I've been watching too, just not commenting! Keep working hard!
    NeedToBuildMuscle Representative / PowerChews Representative
    AgeForce Representative - www.ageforce.com for hGH Patches!
    Send me a PM with any questions about products & discount codes

  26. Hehe, yea sorry I know you've posted a few times, Milas, thanks for checking in.

  27. Quote Originally Posted by bader85 View Post
    I don't say much, but thanks Mich and Rick for commenting on my log. I don't expect many to see this, there's a lot of contestants, but I appreciate you keeping track. I'm always open to suggestions too, I'm brand new to lifting beginning of this year so I'm definitely a noob, guys like you who have been lifting for years, I always have open ears to new things, and look up to you.

    Thanks again, it's been a great journey so far! 13 more days!
    You are certainly welcome bro!! Its been my pleasure following as there is something I've picked up and learned from all you guys in this contest and its been a fun ride watching all of you progress
    Recoverbro Elite
    "This is what we've been working on"

  28. Quote Originally Posted by bader85 View Post
    Hehe, yea sorry I know you've posted a few times, Milas, thanks for checking in.
    Gotta watch the competition closely

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

  29. Workout 4/18/11

    WU 10 min stepper, HR 140

    Decline bench BB: WU 20 x bar x 2, 135 x 12
    185 x 10 x 3, 135 x 18 fail, 135 x 8 fail

    Pushups: military 4, standard 5, knees 4 fail

    Side lateral raises: 17.5 x 12, 22.5 x 12, 27.5 x 12 dropset
    17.5 x 6 + 4 half raises fail

    Tri pushdown: 80 x 12, 100 x 12, 130 x 12, 150 x 10 dropset
    80 x 8 + 3 negative fail

    Leg press: 2 plates x 10 x 2, 4 plates x 12 x 4

    Cardio treadmill 20 mins

  30. Workout 4/21/11

    WU 10 min stepper:

    30 chinups.. 10 x 3, full extension

    DB Pullovers: 40 x 12, 50 x 12
    60 x 10 x 2, 60 x 8 fail

    Close grip lat pulldowns:
    105 x 10, 120 x 10, 120 x 10, 120 x 10, dropset, 75 x 10 focused on negative

    Low row with lat bar wide grip: 90 x 10
    105 x 10 x 3, 60 x 10 focus negatives and half rows

    Cable curls: 80 x 12
    100 x 10 x 3, 60 x 10 slow and focus negative

    28 mins precor free elliptical
  

  
 

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