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Old 12-04-2009, 09:12 PM   #1
IronBuildingBlock
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Default IBB's Transformation Log

I will be running an STS log that I am modifying to workout every other day with off days devoted to cardio, stretching, and abs.

The first two weeks I will be doing lighter weight higher reps to build muscle memory and form if you may.

After that it's on, I will work up to at least 5 sets per excercise to pack on some hardcore muscle. The Blast phase I will run as long as I am getting results. (probably 8-10 weeks)

Diet, I am not going crazy, just eating good clean foods, minimizing bread, pasta, and simple sugars.

I am only planning on supplementing multi-vitamins, creatine, and Protein, BCAA's.

I am keeping a rest day in between each workout to concentrate on cardio and abs and to also help with recovery. I got OSA pretty bad so gotta be a little careful.

This is a 6 month journey for myself. I currently weigh 228lbs and would like to be 185 at the end. I also plan on gaining strength in all areas. It seems quite drastic but the last few months i've gained 20 of that. Any words of wisdom would be greatly appreciated.


STS Day 1 of 4 (12-02-09)

Chest

15 degree barbell decline press
PREP SET- 135x12
1st set 165x14
2nd set 175x12
3rd set 175x10
4th set
5th set

Shoulders
Seated Barbell shoulder press on Smith
PREP SET- 75x12
1st set 85x14
2nd set 90x12
3rd set 90x12
4th set
5th set

Lat Width
Medium grip pull downs
1st set 180x15
2nd set 190x12
3rd set 190x12
4th set
5th set

Lat Thickness
Close grip pulley rows (palms facing one another) to lower stomach
1st set 90x12
2nd set 120x12
3rd set 120x12
4th set
5th set

Traps
Dumbbell shrugs
1st set 35x25
2nd set 35x25
3rd set 35x25
4th set
5th set
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