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bader85 + Needtobuildmuscle Contest Log. NeedToBuildMuscle & MrSupps

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.
 
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..
 
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.
 
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
 
Sounds like you have some nice definition coming in. Good progress!
 
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.
 
bader85 said:
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.
Click to expand...


No problem bud. Just make sure your still killing it...and it sounds like you are!
 
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.
 
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..
 
Its definetely a process trying to get the fat to melt off man. You just have to keep pushing and working towards the goal.
 
It's tough stuff to get rid of! A lot of sacrificing to make that last few %.
 
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.
 
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
 
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.
 
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. :)
 
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.
 
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.
 
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!
 
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
 
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.
 
Some nice workouts Bader! Putting a lot of work in bud....its time to sprint to the finish!! :D

Kill that sh1t!! :saw:
 
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.
 
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
 
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.
 
I see your not wasting time in the gym here in the final stretch...good job!!
 
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!
 
bader85 said:
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!
Click to expand...

no prob man I get alot out of your log as well so its a win win for everyone.
 
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
 
I've been watching too, just not commenting! Keep working hard!
 
bader85 said:
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!
Click to expand...

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 ;)
 
bader85 said:
Hehe, yea sorry I know you've posted a few times, Milas, thanks for checking in. :)
Click to expand...

Gotta watch the competition closely ;)

Keep it up!
 
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
 
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
 
4/23/11 Workout

WU 5 min stepper HR 135

Bench Press BB: WU 65 x 15, 65 x 15, 135 x 10
185 x 10, 185 x 10, 185 x 8 fail dropset 135 x 10, 135 x 6 fail

Overhead Press: 15 x 12, 20 x 12, 27.5 x 10 dropset 17.5 x 7 fail

Side lateral raises: 12.5 x 12, 17.5 x 12, 22.5 x 10 +5 half raises dropset 15 x 8 + 4 half raises

Tri pushdown: 100 x 12, 120 x 12, 140 x 10 +5 negatives, dropset 80 x 8 fail

Leg Press supersetted with 10 calf raises each set: WU sled = 115 +2 plates x 10, 2 plates x 10, 4 plates x 10
6 plates x 10, 6 plates x 10, dropset 4 plates x 12

15 mins elliptical, moderate intensity, HR 150
 
you know i got your back bro. Did you cheat after the 15th? or did you wrap this up tight too? u start your pct yet? you takening new pics this weekend? i was very impressed with others. Imagine if you had run a stiff 12 week cycle. Goodluck
 
Some great workouts in there bud! Can't wait to see your results :)
 
quarcus said:
you know i got your back bro. Did you cheat after the 15th? or did you wrap this up tight too? u start your pct yet? you takening new pics this weekend? i was very impressed with others. Imagine if you had run a stiff 12 week cycle. Goodluck
Click to expand...

I had a night of release.. I had to, it was killing me, lol. Then I got back tight, feel like I finished pretty well.

Today I weighed in at 214.5 (two pounds less than on the 15th), sadly didn't get a spray tan, the gym was closed yesterday due to Easter, but I got a few tans in, abs are more pronounced too!

Man, I would of loved to do 12 weeks, and I would of loved to start from the beginning.. but money was a problem, and I was higher BF, a month later I was down to something a little more manageable for sides. I loved the cycle though.. obviously my results from my base were obtainable without gear, but I'm also going to maintain this new body, this wasn't a 'quick jump onto cycle, rip it up 90 days, go back to old self' kind of thing.. Very committed to a year long transformation and maintenance.

Measurments and photos will be up in a few hours! Thanks for the support! :)
 
Oh, I started PCT yesterday.

HCGenerate, PCT, Clomid, and Forma.

Oh and btw.. shaving shoulders = horrible ingrown hairs and zits.. *sobs uncontrollably* I already have a problem with ingrowns, should of known. Note to self on next time.
 
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So.. to be honest guys.. I'm very disapointed with the phtos, anyone who has seen my last seton the 15th knows they turned out way better...

things that effected this were:
last week I had a ****ty week personally..
my camera sucks a ton more than my friends camera that helped me last time
and my preparation didn't go as well...

I ended at 214.5 lbs, but I felt very flat, even after trying to carb up... soo

Still all in all, I'm happy with wher Im' at, just wish the photos came out better.. and my quest continues personally!
 
Dont worry about anything. You did a great job. Use it as a positive. If your not happy now, kick some more a$$ and continue your journey.
 
Chevy is right, it's a marathon, not a sprint!
 
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