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Old 07-29-2011, 07:53 PM   #1
Trevor Lane
I am a VIKING!
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Join Date: Mar 2010
Location: Colorado Springs, CO
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Training Exp: A few
Training Type: Wendler 531
Fav Exercise: Deadlift
Fav Supp: T-Bomb II
Reputation: 57912
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Default Fehu Uruz - The Transformation, zero to hero in 6 months

So, I have decided to transform my body. I have 3 goals here that will add up to me looking even more awesome: 1. Lose 2 inches from my waist + 2. Shed ~ 5% body fat + 3. Gain 10 lbs of beefy muscle = Awesome. My approach is simple, eat my face off cleanly and work my ass of daily. I plan on taking 6 months to achieve this. The specifics to my approach are thus:
• Eat 2500-3000 calories (this is 12-15 calories per pound, basically maintenance moving into a lean-bulk) consisting of 250-300g of protein, minimal carbs, and whatever fat naturally accompanies my protein intake
• Train 6 days a week, once a day for the first 3 months then twice a day for the last half
• Alternate training between abs sessions and C&P style squat-push-pull sessions 3 days a week each, when I move to 2 session days the extra sessions will be abs sessions.
• Ride my bike and swim as often as I can for cardio
• Supplement my diet with a good old fashioned ECA stack and a test booster

Here’s an example week:
Monday
Sit-ups -- 2 sets of 25 reps
Partial Sit-ups w/20 lb dumbbell on chest for resistance -- 2 sets of 8 reps per position
Front Bends -- 2 sets of 50 reps
Side Bends -- 2 sets of 50 reps
Leg Raises -- 4 sets of 8 reps
Stomach Isolations (pelvic thrusts is the new age fag name for these) -- 4 sets of 8 reps

Tuesday
Squats -- Total of ~30 reps (5*5, 10*3, 15*2, or buckeye)
Pull-ups -- 6 sets of 6
Dips -- 6 sets of 6
Cable Crunches -- sets of 20
Frame Carry (using trap bar)

Wednesday
Incline Sit-ups -- 2 sets of 25 reps middle position
Incline Sit-ups w/25 lb plate on chest for resistance -- 2 sets of 8 reps in each position
Front Bends -- 2 sets of 50 reps
Side Bends -- 2 sets of 50 reps
Incline Leg Raises -- 4 sets of 8 reps
Stomach Isolations -- 4 sets of 8 reps

Thursday
Front Squats -- Total of ~30 reps (5*5, 10*3, 15*2, or buckeye)
OHP (military or BTN) -- Total of ~30 reps (5*5, 10*3, 15*2, or buckeye)
Pull (Cleans or curls) Total of ~30 reps (5*5, 10*3, 15*2, or buckeye)
OR
Complexes: clean & press, curl & press, the bear, etc.
Cable Crunches -- sets of 20
Farmers’ Walk

Friday
Incline Sit-ups -- 2 sets of 25 reps middle position
Incline Sit-ups w/25 lb plate on chest for resistance, working from low position to high -- 2 sets of 8 reps
Front Bends -- 2 sets of 50 reps
Side Bends -- 2 sets of 50 reps
Incline Leg Raises -- 4 sets of 8 reps
Stomach Isolations -- 4 sets of 8 reps

Saturday
Deadlift (this is my squat and my pull) -- Total of ~30 reps (5*5, 10*3, 15*2, or buckeye)
Bench Press or variation -- Total of ~30 reps (5*5, 10*3, 15*2, or buckeye)
Cable Crunches -- sets of 20
Plate Carry

I will track & report my progress monthly via pix, body part measurements, body fat approximation (based on measurements), and weight. I do not anticipate any loss of strength and this will be tested in January at the SAFB Bench & Dead competition.
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Old 07-29-2011, 08:21 PM   #2
BendtheBar
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In for epicness. Want to see you nail this. You ever tried ECA before?

I have to come back tomorrow and study your program a little closer when I have time. Looks hardcore.
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Old 07-29-2011, 08:45 PM   #3
Trevor Lane
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Join Date: Mar 2010
Location: Colorado Springs, CO
Posts: 2,491
Training Exp: A few
Training Type: Wendler 531
Fav Exercise: Deadlift
Fav Supp: T-Bomb II
Reputation: 57912
Trevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beast
Default

Quote:
Originally Posted by BendtheBar View Post
In for epicness. Want to see you nail this. You ever tried ECA before?

I have to come back tomorrow and study your program a little closer when I have time. Looks hardcore.
I have used Ephedrine products in the past, but not the stack. It's gonna be a bitch, that's why I am gonna take 3 months to work up to the 2 a days and limit this to 6 months. I think that's a reasonable time frame to achieve my goals.
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Old 07-29-2011, 09:56 PM   #4
BendtheBar
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Fav Supp: Butter
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BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Regarding the carrying, was just watching some Dan John videos about the use of use of walks, etc., in training. Him programming reminded me a bit of your structure.
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Old 08-01-2011, 12:21 PM   #5
Trevor Lane
I am a VIKING!
Max Brawn
 
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Join Date: Mar 2010
Location: Colorado Springs, CO
Posts: 2,491
Training Exp: A few
Training Type: Wendler 531
Fav Exercise: Deadlift
Fav Supp: T-Bomb II
Reputation: 57912
Trevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beast
Default 8/1/11 - Pix/Mesurements

Ht: 5’7”
Wt: 216#
Neck: 17"
Chest: 44"
Arms: 16"
Forearms: 13"
Waist: 40"
Thighs: 27"
Calves: 17"
BF estimate: 22%
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Old 08-01-2011, 12:27 PM   #6
Trevor Lane
I am a VIKING!
Max Brawn
 
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Join Date: Mar 2010
Location: Colorado Springs, CO
Posts: 2,491
Training Exp: A few
Training Type: Wendler 531
Fav Exercise: Deadlift
Fav Supp: T-Bomb II
Reputation: 57912
Trevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beast
Default 8/1/11 - Abs

Time: 15 Minutes
Grade: A
Notes:Very intense. No rest periods are listed because all I did was catch my breath and wipe my brow between sets.
Est. Calories Burned: 106

Sit-ups
2*25

Partial Sit-ups w/20 lb dumbbell
2*8@top
2*8@just below top
2*8@middle
2*8@above bottom
2*8@bottom

Front Bends & Side Bends
2*50 each

Leg Raises
4*8

Stomach Isolations
4*8

Last edited by Trevor Lane; 08-01-2011 at 04:38 PM.
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Old 08-01-2011, 12:31 PM   #7
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
Posts: 79,946
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2584002
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Best of luck on this TL. You inspired me to up my game a bit. Let's get this done.
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Old 08-01-2011, 02:32 PM   #8
Trevor Lane
I am a VIKING!
Max Brawn
 
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Join Date: Mar 2010
Location: Colorado Springs, CO
Posts: 2,491
Training Exp: A few
Training Type: Wendler 531
Fav Exercise: Deadlift
Fav Supp: T-Bomb II
Reputation: 57912
Trevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beast
Default 8/1/11 - Cardio

Grade: A+
Time: 2 hours
Notes: I'm spent. Time for foods.
Est. Calories burned: 688

Bike - 4 miles, mixed terrain, with 3 year old in trailer
Walk - 1/2 mile, flat, with hyperactive poodle

Last edited by Trevor Lane; 08-01-2011 at 04:39 PM.
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Old 08-01-2011, 02:51 PM   #9
BendtheBar
Bearded Beast of Duloc
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Join Date: Jul 2009
Location: Louisiana
Posts: 79,946
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2584002
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Quote:
Originally Posted by Trevor Lane View Post
Grade: A+
Time: 2 hours
Notes: I'm spent. Time for foods.

Bike - 4 miles, mixed terrain, with 3 year old in trailer
Walk - 1/2 mile, flat, with hyperactive poodle
Both you and the poodle should sleep well.
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Old 08-02-2011, 12:15 AM   #10
Trevor Lane
I am a VIKING!
Max Brawn
 
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Join Date: Mar 2010
Location: Colorado Springs, CO
Posts: 2,491
Training Exp: A few
Training Type: Wendler 531
Fav Exercise: Deadlift
Fav Supp: T-Bomb II
Reputation: 57912
Trevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beastTrevor Lane is a lifting beast
Default 8/1/11 - Abs #2

Time: 15 Minutes
Grade: A
Notes: Decided to get on 2 a days right off, will go to 3 for the last 3 months of this.
Est. Calories Burned: 106

Sit-ups
2*25

Partial Sit-ups w/20 lb dumbbell
2*8 full ROM
2*8 bottom to 1/2 up
2*8 1/2 up to top

Front Bends & Side Bends
2*50 each

Leg Raises
4*8

Stomach Isolations
4*8
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