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Old 12-04-2009, 09:12 PM   #1
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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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Old 12-04-2009, 09:32 PM   #2
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STS Day 2 of 4

Biceps
Standing barbell curls (straight bar)
PREP SET 45X12
1st set 65X15
2nd set 65x12
3rd set 65x12
4th set
5th set

Triceps

Over head cable extensions
1st set 70x15
2nd set 80x15
3rd set 80x15
4th set
5th set

Calves

Standing calf raise on Smith machine
1st set 135x15
2nd set 185x12
3rd set 205x12
4th set
5th set

Quads

Barbell squats
PREP SET 135x12
1st set 185x12
2nd set 205x12
3rd set
4th set
5th set

Lower back

Dead-lifts
PREP SET 135x12
1st set 185x12
2nd set 185x12
3rd set
4th set
5th set
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Old 12-04-2009, 09:52 PM   #3
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I'm in bro, give it hell cause you know if you don't I'm gonna be giving you shit!
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Old 12-04-2009, 10:34 PM   #4
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Yeah, buddy. Good to have you back on board. Hit it hard!

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Old 12-05-2009, 04:16 PM   #5
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now that is a great pic man, looks like something of the past, didn't you run him outa town. I think my color on my computer is messed up because I think his shirt should be purple, right or no, Could you give me the number to tech support or geek squad. HaHaHa, GO LIONS
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Old 12-05-2009, 04:19 PM   #6
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Oh snap here we go!
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Old 12-05-2009, 06:47 PM   #7
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Quote:
Originally Posted by IronBuildingBlock View Post
now that is a great pic man, looks like something of the past, didn't you run him outa town. I think my color on my computer is messed up because I think his shirt should be purple, right or no, Could you give me the number to tech support or geek squad. HaHaHa, GO LIONS
At least the Bears still suck.
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Old 12-08-2009, 03:32 PM   #8
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Default IBB's Transformation Log

STS Day 3 of 4

Chest

30 degree incline barbell press
PREP SET- 135x12
1st set 165x12
2nd set 165x12
3rd set 165x8
4th set
5th set

Flat Fly’s
1st set 25x12
2nd set 25x12
3rd set 25x12
4th set
5th set

Shoulders

One arm at a time bent over lateral raises
1st set 20x15
2nd set 25x12
3rd set 25x12
4th set
5th set

Lats

Wide grip pull downs
1st set 200x12
2nd set 200x12
3rd set 200x10
4th set
5th set

Close grip pull downs (palms facing each other)
1st set 190x12
2nd set 190x10
3rd set 180x12
4th set
5th set

Back

Bent over barbell rows to mid/upper-stomach
1st set 95x12
2nd set 95x12
3rd set 95x10
4th set
5th set

Reverse fly’s
1st set 15x15
2nd set 20x10
3rd set 15x15
4th set
5th set
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Old 12-08-2009, 03:42 PM   #9
BendtheBar
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Points: 1,505,783, Level: 100 Points: 1,505,783, Level: 100 Points: 1,505,783, Level: 100
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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!
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Nice workout IBB. How's it feel to be back at it?
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Old 12-08-2009, 06:32 PM   #10
IronBuildingBlock
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Feels great man, Thanks!
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