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12-04-2009, 09:12 PM
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#1 (permalink) | ||||||||
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IronBuildingBlock
has no status.
Senior Member
Uber Brawn
Join Date: Nov 2009
Location: Michigan
Posts: 307
My Mood:
Reputation: 5946
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IBB's Transformation Log
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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12-04-2009, 09:32 PM
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#2 (permalink) | ||||||||
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IronBuildingBlock
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Senior Member
Uber Brawn
Join Date: Nov 2009
Location: Michigan
Posts: 307
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Reputation: 5946
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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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12-04-2009, 09:52 PM
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#3 (permalink) | ||||||||
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rippednmichigan
robert@flexfitnessandnutrition.com
Social Media Manager/REP
Max Brawn
Join Date: Jul 2009
Location: Michigan
Posts: 7,941
Training Type: Bodybuilding
Fav Supp: EFX K-Otic Orange Ambush
My Mood:
Reputation: 73265
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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!
__________________
Social Media Manager/ Board Rep Be sure to "LIKE" us on Facebook!! Certified Personal Trainer
Training and Nutrition at www.flexfitnessandnutrition.com "Take control and push your limits!" |
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12-04-2009, 10:34 PM
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#4 (permalink) | ||||||||
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BendtheBar
is after a 2000 raw total.
Bearded Beast of Duloc
Max Brawn
 Extreme Mini Golf Champion!Tournaments Won: 6Join Date: Jul 2009
Location: Wisconsin
Posts: 67,644
Training Exp: 20+ years
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood:
Reputation: 1700197
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Yeah, buddy. Good to have you back on board. Hit it hard!
__________________
--------------------------------------------------------------------------------------- "Let bravery be thy choice, but not bravado." Support MAB by Shopping with Muscle & Strength: |
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12-05-2009, 04:16 PM
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#5 (permalink) | ||||||||
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IronBuildingBlock
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Senior Member
Uber Brawn
Join Date: Nov 2009
Location: Michigan
Posts: 307
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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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12-05-2009, 04:19 PM
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#6 (permalink) | ||||||||
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rippednmichigan
robert@flexfitnessandnutrition.com
Social Media Manager/REP
Max Brawn
Join Date: Jul 2009
Location: Michigan
Posts: 7,941
Training Type: Bodybuilding
Fav Supp: EFX K-Otic Orange Ambush
My Mood:
Reputation: 73265
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Oh snap here we go!
__________________
Social Media Manager/ Board Rep Be sure to "LIKE" us on Facebook!! Certified Personal Trainer
Training and Nutrition at www.flexfitnessandnutrition.com "Take control and push your limits!" |
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12-05-2009, 06:47 PM
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#7 (permalink) | |||||||||
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BendtheBar
is after a 2000 raw total.
Bearded Beast of Duloc
Max Brawn
Extreme Mini Golf Champion!Tournaments Won: 6Join Date: Jul 2009
Location: Wisconsin
Posts: 67,644
Training Exp: 20+ years
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood:
Reputation: 1700197
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Quote:
__________________
--------------------------------------------------------------------------------------- "Let bravery be thy choice, but not bravado." Support MAB by Shopping with Muscle & Strength: |
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12-08-2009, 03:32 PM
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#8 (permalink) | ||||||||
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IronBuildingBlock
has no status.
Senior Member
Uber Brawn
Join Date: Nov 2009
Location: Michigan
Posts: 307
My Mood:
Reputation: 5946
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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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12-08-2009, 03:42 PM
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#9 (permalink) | ||||||||
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BendtheBar
is after a 2000 raw total.
Bearded Beast of Duloc
Max Brawn
Extreme Mini Golf Champion!Tournaments Won: 6Join Date: Jul 2009
Location: Wisconsin
Posts: 67,644
Training Exp: 20+ years
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood:
Reputation: 1700197
|
Nice workout IBB. How's it feel to be back at it?
__________________
--------------------------------------------------------------------------------------- "Let bravery be thy choice, but not bravado." Support MAB by Shopping with Muscle & Strength: |
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