Full Body Transformation Log

7-6-11


Standing Cable Curl

1 set of 15 40 lbs each arm
1 set of 8 40 lbs each arm
1 set absolute failure 40 lbs each arm 8 times

Preacher Curls

1 set of 15 80 lbs
1 set absolute failure 80 lbs 12 times

Incline Cable Curls

1 set absolute failure 50 lbs each arm 15 times


Seated Tricep Extensions

1 set of 20 80 lbs
1 set of 8 80 lbs
1 set absolute failure 80 lbs 8 times

Tricep Pushdowns w/ Straight Bar

1 set of 15 80 lbs
1 set absolute failure 80 lbs 12 times

Tricep Overhead extensions w/ Rope

1 set absolute failure 140 lbs 12 times



30 minutes of cardio


I felt flat and or Blah in the beginning. I ate about 1 1/2 hours prior to my workout and was just stuffed. This new diet is something I cant wait to get used to. Grrrrr.
 
I know you are receiving a lot of advice from someone and I am not one to necessarily go against a trainer's wishes.

If it were me I would lower your carb intake more so. I know people babble on about a calorie being a calorie and the basic theories of physics etc but there are so many instances where people rely on a lower carb intake to drop fat.

My rule is the leaner you get the more carbs you can eat. I used to put fat on really easily with diets higher in carbs, I lowered them, dramatically increased my protein and fat intake to balance out the calories lost and found myself getting leaner continuously. As someone gets leaner they would be able to handle higher amounts of carbs in the diet.

Just my thoughts.

Keep up the good work, I love how meticulously you are logging everything, it is right up my street. :)
 
bdcc said:
I know you are receiving a lot of advice from someone and I am not one to necessarily go against a trainer's wishes.If it were me I would lower your carb intake more so. I know people babble on about a calorie being a calorie and the basic theories of physics etc but there are so many instances where people rely on a lower carb intake to drop fat.My rule is the leaner you get the more carbs you can eat. I used to put fat on really easily with diets higher in carbs, I lowered them, dramatically increased my protein and fat intake to balance out the calories lost and found myself getting leaner continuously. As someone gets leaner they would be able to handle higher amounts of carbs in the diet.Just my thoughts.Keep up the good work, I love how meticulously you are logging everything, it is right up my street. :)
Click to expand...
I think your right. I changed up my diet dramatically. Hopefully in the next couple of weeks it will show.
 
7-8-11

Ok so a new workout started to day to go along with the new diet. Was it planned no but it happened. Lets just say I was real close to vomiting during and after the workout. I also was getting weaker towards the end mostly because the new workout will be a full body workout every other day. Needless to say my overall strength may be there just the muscle fatigue was much greater. So adjustments will have to be made until I can get back to my normal weights. I am alright with this also.

New Workout

Flat Dumbbell Bench Press

1 warm up set of 8 65 lbs 1 minute rest

1 set to failure 65 lbs 15 times no rest
1 set to failure 60 lbs 10 times no rest
1 set to failure 55 lbs 8 times


Dumbbell Rows

1 warm up set of 8 70 lbs 1 minute rest

1 set to failure 70 lbs 15 times no rest
1 set to failure 60 lbs 12 times no rest
1 set to failure 50 lbs 10 times

Shoulder Press Machine

1 warm up set of 8 180 lbs 1 minute rest

1 set to failure 180 lbs 15 times no rest
1 set to failure 160 lbs 10 times no rest
1 set to failure 120 lbs 8 times


Reverse Grip Dumbbell Drag Curls

1 warm up set of 8 25 lbs 1 minute rest

1 set to failure 25 lbs 15 times no rest
1 set to failure 20 lbs 12 times no rest
1 set to failure 15 lbs 12 times

Leg Press (This is where is was wiped out of energy and started to cramp so i dropped the weight super low. Normally I use 810 lbs or 720 lbs on just leg days)

1 warm up set of 8 360 lbs 1 minute rest

1 set to failure 360 lbs 15 times no rest
1 set to failure 270 lbs 12 times no rest
1 set to failure 180 lbs 10 times

Leg Extensions

1 warm up set of 8 125 lbs 1 minute rest

1 set to failure 125 lbs 15 times no rest
1 set to failure 110 lbs 10 times no rest
1 set to failure 80 lbs 10 times
 
7-11-11

Let me start off by saying having the last couple of days off made me realize how good it can be for you. I felt stronger today. I might have been able to lift a little heavier just don't know how much more. So here we go here it is tonight's workout.


Flat Dumbbell Bench Press

1 warm up set of 8 70 lbs 1 minute rest (Ties Personal Best to Date)

1 set to failure 70 lbs 15 times no rest
1 set to failure 65 lbs 10 times no rest
1 set to failure 60 lbs 6 times


Dumbbell Rows

1 warm up set of 8 80 lbs 1 minute rest (Personal Best to Date)

1 set to failure 80 lbs 12 times no rest
1 set to failure 75 lbs 8 times no rest
1 set to failure 70 lbs 6 times

Shoulder Press Machine

1 warm up set of 8 200 lbs 1 minute rest (Personal Best to Date)

1 set to failure 200 lbs 12 times no rest
1 set to failure 180 lbs 8 times no rest
1 set to failure 160 lbs 6 times


Reverse Grip Dumbbell Drag Curls

1 warm up set of 8 45 lbs 1 minute rest (Personal Best to Date)

1 set to failure 45 lbs 8 times no rest
1 set to failure 40 lbs 6 times no rest
1 set to failure 35 lbs 5 times

Leg Press (I was able to bump the weight up not to my normal but better than last week.)

1 warm up set of 8 540 lbs 1 minute rest

1 set to failure 540 lbs 12 times no rest
1 set to failure 450 lbs 10 times no rest
1 set to failure 360 lbs 8 times

Leg Extensions

1 warm up set of 8 140 lbs 1 minute rest (Personal Best to Date)

1 set to failure 140 lbs 12 times no rest
1 set to failure 125 lbs 8 times no rest
1 set to failure 110 lbs 6 times
 
7-13-11

Lets start this off with the over all workout. Prior to my workout I used a sample packet of FinaFlex N.O. Ignite Pre-Workout packet. I took it about 20 minutes prior to hitting the gym. The product itself tasted pretty good. At first it was a tad powdery taste, I wasn't sure how much water to use so i used 4 oz of water. It finally kicked in about 45 minutes after i took it which was almost half way through my workout. I would have to give this a thumbs up. Just would need to take it about an 45 minute to an hour prior to working out. The product reads take 15-30 minutes prior.

Now for the workout. Since i am still a fatty doing chin ups or pull ups are real tuff. So instead of doing chin ups i did close grip pull downs.

Close Grip Pull Downs

1 set of 7 180 lbs
1 set of 6 180 lbs
1 set of 4 160 lbs
1 set of 5 140 lbs

Decline Bench
(Very awkward. I don't have long lean arms yet so lifting it off the top rack was a challenge and the bottom rack was too close. So I used weight a lot less than I probably should have)

1 set of 8 160 lbs
1 set of 15 160 lbs
1 set of 12 150 lbs
1 set of 8 140 lbs

Dumbbell Upright Rows

1 set of 8 45 lbs
1 set of 8 45 lbs
1 set of 6 40 lbs
1 set of 4 35 lbs

Squat Machine

1 set of 8 630 lbs (Personal Best for amount of weight to date) (A guy came over and said holy cow that was impressive you had that rack almost full of 45's LOL... Made me smile)
1 set of 8 630 lbs
1 set of 7 540 lbs
1 set of 6 460 lbs

Stiff Leg Dead Lifts

1 set of 6 320 lbs (Personal Best for weight to date)
1 set of 4 320 lbs
1 set of 6 230 lbs
1 set of 8 140 lbs
 
7-15-11

Well I started the day taking the fat burner at 7am again and all day long the energy level was consistent. Appetite suppressant kicked in. I haven't had a problem with over eating during my training since the beginning. However today was my 2400 calorie day or better known as my workout day. After my first meal I felt stuffed and had to force myself to eat the second meal. Had plenty of energy all the way through the workout which started about 7pm. So here we go here was the workout.


Arnold Dumbbell Press

1 set of 8 55 lbs
1 set of 6 55 lbs
1 set of 4 50 lbs
1 set of 2 45 lbs

Dumbbell Pull Overs

1 set of 8 70 lbs
1 set of 7 70 lbs
1 set of 6 65 lbs
1 set of 5 60 lbs

Hammer Strength Super Inclines

1 set of 8 115 lbs each arm
1 set of 6 115 lbs
1 set of 4 100 lbs
1 set of 4 90 lbs

Reverse Grip Bench Press (Very awkward exercise)

1 set of 8 140 lbs (probably could have done more once i got the hang of the exercise)
1 set of 8 140 lbs
1 set of 8 100 lbs
1 set of 6 80 lbs

Dead Lifts (This exercise will change from now on. Started to have pain in my Hernia in the belly)

1 set of 8 270 lbs
1 set of 6 270 lbs
1 set of 5 180 lbs
1 set of 5 90 lbs

Leg Extensions

1 set of 8 180 lbs
1 set of 6 180 lbs
1 set of 5 170 lbs
1 set of 5 160 lbs
 
Well I wanted to stop in and say thanks to PES and Nattydisaster. I will check in periodically. He is my link to my new log i am starting in case anyone was interested.

Invalid Link Removed
 
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