bader85 + Needtobuildmuscle Contest Log. NeedToBuildMuscle & MrSupps

[mich29]

good to hear your still hanging tough

[bader85]

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.

[bader85]

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..

[RickRock13]

Its definetely a process trying to get the fat to melt off man. You just have to keep pushing and working towards the goal.

[mich29]

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

[Milas]

It's tough stuff to get rid of! A lot of sacrificing to make that last few %.

[bader85]

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.

[bader85]

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

[mich29]

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.

[bader85]

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.

[bader85]

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.

[bader85]

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.

[Milas]

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!

[bader85]

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

[bader85]

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.

[mich29]

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

[RickRock13]

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

Kill that sh1t!!

[bader85]

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.

[bader85]

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

[bader85]

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.