Basso's "A"mazing Transformation Log
- 08-21-2006, 07:41 AM
Diet: 50/10/40 @2100cals oh yeh it's time to suffer!! Actually I'm feeling pretty good today and I only plan on doing this until the weekend, Then I'll carb up and do again for a few days before a 3 day carb up!
W/O: I had to work a 12 today so I didn't make it to the gym until late, I was feeling ok, but was a little cautious due to my low carb intake, felt good so while I lowered the volume I went hard at it.
Bench Press: 335x5,4, 315x5
Incline DB press: 125x5,5,3
Standing Military: 135x10, 185x3(10sec hold) 155x8,7
Lateral raises: 40x10x3
DB Curls: 65x8x3
Curl bar: 95x10x3
Pushdowns: 125x12x2, 112x12x2
Cardio: Bike 20min@120bpm
Felt pretty good for being late and carbless, most of my 50 carbs came from almonds and cottage cheese. Pretty darn weak, but I felt solid and I'm seeing more vascularity. I can make out the shape of my bicep for the first time in a very long time! Overall I'm pretty satisfied with my progress, the strength will continue to decline the next couple weeks but I'll deal with it. Tomorrow is Cardio only and then it's lower body on Wed!
thanks for watching, until Wed
- 08-21-2006, 03:33 PM
"Im basso im a not so sophisticated machine sent back from the future to with the body transformation contest, come with me if you want to train."
- 08-22-2006, 05:19 PM
Not so sophisticated? lol, how am I suppose to respond to that?
Diet: 50/10/40@2400 cals, feeling a little more drained today as expected, tomorrow will be a true test of will power!
Cardio: Treadmill 30min@120bpm, Bike 15min@120bpm
08-22-2006, 05:56 PM
Basso, can i get a review of what your training split looks like. I just started a new Upper / Lower split hitting each muscle group 2x per week and i'm finding it hard trying to add trap, forearm, and ab exercises into the mix without making the workout waaaay too long.
08-22-2006, 07:59 PM
Dude sometimes i come on AM with a little too much vitamin Maryjane in the sysytem and do and say stupid things as such, most people smile and nod, now back to your regular sheduled training log.Originally Posted by Basso
08-22-2006, 08:00 PM
08-22-2006, 10:13 PM
FnF, I'll be doing pics on or about 1 Sep for the contest end, until then my last couple weeks will remain "super secret squirrel"
David4zero8, this is the post with my current split
Basso's "A"mazing Transformation Log
Abs I do on lower body days, traps I only do about once a month anyway, but I'll throw them in on back day. Forearms I do only once in awhile after arms. All three of those shouldn't take more than 10-15 min each so should beable to sneak them in. The hardest thing about going to a 2 day split is lowering the volume per muscle group, but when your hitting so many groups in one day and you'll be coming back to it in 2 days it's a must.
08-22-2006, 10:16 PM
08-23-2006, 07:23 AM
Diet: 50/10/40 @2500 cals. I'm going to add some oats pre/post w/o tomorrow, I'm starting to get Keto breath and I really don't want to drop into ketosis, I didn't think I would but I'm starting to, I can tell when I eat fats I feel full of energy. Anyway my weight is moving around throughout the day from 230-235 (water) so I don't know really where I'm at. I do feel like I've lost some in the past few days and I'm just going to raise my carbs a little to keep me from ketosis.
W/O: Well as expected I'm pretty beat, but the w/o went quite well, I kept things light and just moved through the w/o.
Leg Press: 600x10,12,12,12,15
Extensions: 170x10, 210x10x3
Leg Curl: 130x10x2, 110x10
Cable Rows: 120x12, 140x10x3
BB Rows: 205x10x3
Pulldowns: 200x10,8, 175x8
Calf presses: 450x10, 490x8
Seated calf raise: 90x10,13
Cable crunch: stackx15x2
Leg raise ss w/double light band crunch: 15/15x2
Cardio: Bike 15min@125-130bpm
Light, controlled day, no need to get hurt when I'm feeling so weak. I have a feeling when I carb up I'm going to feel like superman. Funny thing is, I've done keto diets in the past and by day 3 I'm miserable, today I felt really good just a little weak and tired (but not exhausted). I think I'm on a good path here and I'm not going to venture to far off from it, for once I'd like to stick to my plan.
08-24-2006, 06:32 AM
Diet: 50/12/38 @ 3200 cals, today I added in some oats and an apple, tomorrow I'm going to start a carb up of sorts to see how I react. So I ended up taking in 120gs of carbs today.
W/O: Felt good going in with some carbs in my system, I still kept things light and slow.
Incline DB press: 90x8, 120x8, 115x7, 100x8
Flat Fly: 75x8x3
Cybex incline press: 190x10, 230x10x2
Seated Military: 135x10x3
Close Grip BP: 225x8x2, 185x10
Push Downs: 122.5x10x3
Curls (EZbar): 115x10x2, 95x15
DB curls: 50x9,8
DB hammer curls: 40x10x2
Wrist curls DB: 40x10x2
Cardio: Elliptical 20min@120bpm
Went really well, of course I have no strength but I'm liking what I see in the mirror, if I can just get rid of the rest of this gut I'll be a happy camper. I'm thinking probably another 2 months until I'm at a good solid steady 10%, but who knows maybe I'll get there quicker.
Thanks for watchin'
08-24-2006, 03:57 PM
Basso, your total volume looks pretty high, about 28 working sets on your most recent workout. How long does it take you to finish the lifting portion of your workout routine? Even on high carbs i'm pretty wiped out after 22 sets.
08-24-2006, 04:23 PM
Yesterday it took me almost 50 min. The volume doesn't really matter with arms, so I just go with how I'm feeling and whether I want to do a couple extra sets for arms or not. If I was going Heavy I would drop a lot off this, 2 sets for Chest 1 for shoulders and 3 total for arms which would be aroung 18 sets, but more importantly only 9 sets for compound movements.Originally Posted by david4zero8
It's all about adapting a w/o to fit you. You can't carbon copy anybody's routine, just use them for ideas and find what works best for you. Experiment with w/o's and keep notes on what sucked about it and what was good. Hope this helps
08-25-2006, 03:52 AM
Diet: Carb up on track to hit 500g's of carbs today, Sunday I'll start depleting again unless I go ahead and take pics this weekend and go back to my slightly below maint, so I can have more fun in the gym.
W/O: None, pretty beat so I'm taking today off and get back on it tomorrow
08-26-2006, 01:14 AM
Carb up went well yesterday and I pigged out on a big ol' steak sandwich and for the first time in 4 months I ate French Fries!! (wow I forgot how good those were) Then as desert I drank many beers and stayed out all night. Yeh yeh I know, but this was sort of a planned thing to see how I would look the next day etc. And it worked swimmingly so today I updated my progression pic, my body fat is around 14% and my weight was 230. My waist is maxed out at 36 (no more to lose there), but my stomach was also 36 (around love handles). I did 6 BF reading and they all measured in the mid to upper 13% range, so I'll call it 14 for error margin. Anyway here is the pic, I'm not working out today since I feel like crap but it was an interesting experiment non the less!
May to 26Aug06
Yes those are upper abs, I didn't photoshop 'em in!
08-27-2006, 03:18 AM
Oh, it's been a rough day, I started out breaking my toe this morning, so now I'm limping and my 2nd digit is as big as my Big toe and Black. I feel like crap but went to the gym anyway since I probably won't be doing legs much this week I wanted to hit them hard today. Well it's amazing how a little broken toe can send pain throughout your body. Oh well I did it anyway.
Leg Press: 600x12x3, 20
Front Squat: 135x10, 225x3 then my knee said no way
Hammer Extensions: 200x10x4 (TUT)
Cybex leg curls: 130x10x3
Pulldown w/handles: 200x10x3
DB Rows: 125x8x3
Hammer Low Row: 180x10, 230x10x2, 180x10
Cable Rows: 120x15, 13
Cable Crunches: Stack+ X15, 10x3
Cardio: Bike 10min
That sucked, I went home and layed down for awhile, little depressed that a toe is causing so much pain. I'm feeling all bloated and nasty today, started cutting out carbs again. Well enough, good news is I probably won't do much legs this week I need my knee to heal. After this week I may take a break from the cut and stay at maint for a month for sanity purposes.
08-27-2006, 09:59 AM
08-27-2006, 04:18 PM
08-28-2006, 12:28 PM
08-28-2006, 01:55 PM
That sucks Basso about the broken toe. How'd that happen? You seem pretty strong willed. Most would have just skipped the leg workout after something like that. Dont worry about it. Let it heal up and you'll be back 10x stronger and more motivated. Have you thought about knee wraps for the knees during squats? When i was having knee issues they helped quite a bit. Stay motivated!
08-28-2006, 04:35 PM
Skip a leg W/O??? how can that be? ah it's just a toe.Originally Posted by david4zero8
Yes I have thought about knee wraps, I normally don't use them until I hit 450+ but I may throw them on or maybe some sleeves and see how it goes. I'm going to take it easy on legs this week then I'm taking next week off and I'll come back and give it a try.
08-28-2006, 05:22 PM
Diet: 60/5/35 @ 2800cals, a little low on the fat but back to carb depleting for 3 days.
Bench Press: 275x8x4
Incline Fly: 100x8,7,6
Incline HammerStrength: 6 plates x8,7,6
Standing Military: 155x8,7, 135x10
Lateral raises: 40x8, 50x8x2
DB Curls: 70x5x2, 60x7x2
Curls(EZ): 95x10,8 (6sec TUT)
Cardio: Elliptical 20min
I'm feeling weaker then ever but the w/o went well, fast paced hence the drop in reps on every set. Vascularity is way up and my upper abs are visible throughout the day now. I'm hoping I'll hit 13% by this weekend!! No more legs this week, just Upper body and Cardio, then some more cardio. I can't do the treadmill with my stupid toe but the Elliptical and bike don't bother it to much.
08-30-2006, 06:03 AM
Diet: 65/15/20@2300cals added some carbs today, yesterday I did 1800cals no carbs, tomorrow I carb up
Rack Pulls (below knee): 515x6x2
BB Rows: 275x8x3
Cable Rows: 200x8x3
Pull downs: 250x8x2, 200x8TUT
HS pulldowns: 6(45s)x8, 4(45s)x8TUTx2
Leg Extensions: 190x8x3TUT
Cardio: Bike 20min
Felt good today, yesterday I thought I was getting sick and I still felt like crap this morning, popped a couple Spike around noon and was ready to hit the gym at 5pm! No real legs today and I'm taking the rest of the week off of legs and next week no gym at all. I'm doing my After pics either Fri or Sat, I'll probably do both days to see if an additional carb up day will help etc.
09-02-2006, 02:15 AM
1 Sep 06
The transformation contest is over for me here are my results
Weight: 238/230 (-8)
BF: 18/14 (-4)
Waist: 36.75/35.5 (-1.25)
Stomach: 37.5/36 (-1.5)
Buttocks: 43/42 (-1)
Chest: 48/48 (0)
Thigh: 28.25/28 (-.25)
Calve: 17.5/17 (-.5)
Bicep: 18.5/18.5 (0)
Forearm: 14/14 (0)
09-02-2006, 03:40 AM
Goodwork Bazzo . are you done with this thread?
are you going to keep a low carb LIFESTYLE now?
09-02-2006, 04:04 AM
I'm probably going to keep logging very limited though, I'm going to do a few weeks at maintenance cals and then go back into carb cycling until I hit 10%
09-02-2006, 05:23 AM
i would ask you mind if i ask u something if we were face to face..but im just gonna say..
doesnt it just make sense to keep with the low carb lifestyle after going though these last two months?
keep at it man
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