Thread: bader85 Contest Challenge Log

i just read an article that after doing a hard leg workout, yes, usually 2 days later is the greater soreness but also, testosterone levels are raised and higher 2 days later too..... So hard leg workouts are anabolic for the body, guess the old timers knew what they were talking about!

Yeah.. I've heard squats besides working a TON of muscles release more GH and testosterone into the body, kinesiology or whatever. Links up to certain organs and glands. I should be doing that workout once a week. Today and yesterday my arms and upper body felt fuller and tighter without even directly working them. So I'd say it does something.

Nice leg work out

Jello its whats for dinner LOL

Workout 5/31/11
Weight 226

WU 10 min stepper HR 135

Decline Bench Press:
Bar x 20
bar x 20
135 x 12
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5
135 x 10
135 x 8 fail

Hammer strength iso-incline press:
45 each arm x 12
"" x 12
"" x 12
got rough the last set

DB Flat bench flyes:
30 x 10
30 x 8 dropset
25 x 4
25 x 10

Single arm concentration curl, seated
30 x 10
30 x 8 fail +3 focus neg

Barbell curls standing:
50 x 10
50 x 6 +4 focus neg

25 mins stair machine, lvl 5 intensity, mmm sweat

Nice pump on the arms, chest felt hard and dead at the end.

Still have a really swollen throat.. maybe need some antibiotics.. I dunno. This thing isn't going away and it's ruining my sleep.

some nice decline pressing there bro! did you try taking any medicine for your throat?

Originally Posted by newkid

some nice decline pressing there bro! did you try taking any medicine for your throat?

I caved after last night and waking up and still going throughout the day my throat has been swollen and hard to swallow.. I have some amoxicillin left over. I'm going to try taking 500mg - 3 times a day and see if it shakes it. Along with some milk thistle, and fish oil. Hope after a few days it'll go away. I haven't taken an antibiotic in several years and wish I didn't have to, but allergy pills and other natural remedies aren't doing the trick.

*fingers crossed*

Thanks for the concern man. And yeah, I did enjoy that set of declines.

So.. taking it easy with the antibiotics so it hopefully gets this junk out of me. 3rd day today and I do feel a little better, but I feel bloated and crappy all the same.

Sent in my midcontest photos.. and although the first 6 weeks have been a little rough I do feel I've made some progress. My chest especially. Once I'm done with antibiotics I'm really stepping it up and crushing it. Hopefully I have enough time to reverse what this stupid illness has caused.

Ok.. so I'm back at it, feeling much better.. no swollen throat, a cough here and there.

Workout 6/6/11
Weight 228 (feeling super bloated, probably from antibiotics?)

WU 10 min stepper HR 135

Decline Bench BB:
45 x 20
45 x 20
135 x 10
205 x 5
225 x 5
225 x 5
205 x 5
205 x 5
135 x 12
135 x 8 failure

Incline DB Press:
40 x 12
45 x 10
50 x 8 failure

DB Flat bench Fly:
27.5 x 12
32.5 x 10
35 x 8 failure

1-Arm Concentrated DB Curls:
32.5 x 12
35 x 7 fail + 3 focus on negative

Cable Curls:
80 wide x 12
80 x 10
80 x 8 fail + 4 focus negative

35 min elliptical HIIT style
6 sprints total. 30-40 seconds at lvl 15 intensity, 16-17mph, all out. good sweat. Highest HR during sprint was 170, during rest time around 150

I just started 1-andro RX for the last month. Let's see what it can do!

Workout 6/7/11
Weight 228

WU elliptical 10 mins, HR 140

Chinups superset with dips
10 x 2, 10 x 2

Pendlay row (bent over row reset completely each rep) alternated over/under hand grips each set
95 x 12
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

BB deadlifts:
135 x 10
205 x 10
225 x 5
255 x 5
225 x 5
135 x 10 (lowered just below knee)

Close grip pulldowns:
90 x 12
105 x 10
120 x 8
75 x 8 (focus negative)

Wide grip row: (30 second rest)
90 x 12
90 x 12
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10

Laying tricep extension with cable:
80 x 12
100 x 10
100 x 10

Workout 6/8/11
Weight: 229 hmmm

10 min stepper WU

BB Squats: WU
Front w/ bar x 10
Regular w/ bar x 10
115 x 20 my left upper quad near my hip is sore, decided to take it easy after this

BB Box Squats:
165 x 10
165 x 10
115 x 10

Mad I didn't get more weight,but didn't want to risk anything.

Standing Leg Curls:
80 x 12
85 x 12
95 x 12
90 x 12

Hack Squat (hammerstrength machine)
105 x 12
195 x 8
195 x 8 <-- oof that got rough

Seated leg curls: 30 second rests between sets
115 x 12 reps x 7 sets total

Leg Extensions: 30 second rests between sets
255 x 12 reps x 7 sets total

Treadmill 2.8 spd lvl 5 incline 21 mins

Legs... are jello.. and rock hard.. and I can't move.

Squats were definitely lower than usual.. but like I mentioned.. I have a really tight tendo or something on my upper left quad near my hip flexor.. I'll see if I can get it massaged or foam roll it... I'll stretch tomorrow. Still felt like I had an intense workout, sweating like crazy.

Workout 6/10/11
Weight: 230

10 min elliptical warm up HR 135

Incline BB Bench: (started just to stretch out front delts and shoulders)
45 x 20
45 x 20
115 x 10
115 x 10
115 x 10

Wide grip upright row BB:
45 x 20
95 x 15
115 x 10
115 x 10
115 x 10
65 x 10
65 x 10

Rear delt cable raises:
20 x 12
30 x 10
20 x 12

Tricep pushdown:
100 x 15
140 x 10
140 x 10
140 x 10
80 x 10 (focus negative)

Seated tricep extension DB:
45 x 10
50 x 10
50 x 10
50 x 8 fail
42.5 x 8 fail

BB Curls:
50 x 12
60 x 10

Concentrated one arm curls DB:
37.5 x 8
37.5 x 5 + 2 negative

Hammer Curls:
30 x 10
30 x 10
30 x 10

Side lateral raises DB:
25 x 10
25 x 10
25 x 10

25 mins stair machine lvl 5 intensity. drenched in sweat.

Workout 6/13/11
Weight 232.5!#@$%

Stair stepper: 10 mins HR 135

Flat BB Bench Press:
45 x 20
45 x 20
95 x 10
135 x 10
195 x 5
235 x 2
205 x 5
205 x 5
135 x 10
135 x 10 fail

Close grip BB flat bench:
95 x 12
95 x 12

Military push-up to failure.. umm.. 3? lol

Incline DB Bench Press:
40 x 12
50 x 10
55 x 9 fail

10 Dips off bench

Tricep Push-downs:
100 x 15
130 x 12
150 x 10 fail dropset
80 x 10 focus negative.. burn and pump.. delicious

Cable Crossovers: 30 second rest intervals
50 x 10
50 x 10
40 x 10
40 x 10
40 x 10
40 x 10
40 x 10

Elliptical: 24 mins.. drenched in sweaty goodness..

I've been on 1-andro RX for a week now, at 4 caps a day.. and I've gone up 4 pounds. Umm, wow? I'm stepping it up to 6 caps a day tomorrow. I'll be dropping calories soon to really start cutting.

Workout 6/14/11:
Weight 232.5

Stair stepper 10 mins warm-up

Chinups: 15, 10, 10
I use a exercise ball to support one leg slightly, still makes it extremely difficult but it pushes me to the max.

Pendlay Rows. Alternated overhand grip and underhand grip each set.

95 lbs x 10
135 lbs x 10
135 lbs x 10
155 lbs x 5
155 lbs x 5
155 lbs x 5
155 lbs x 5
155 lbs x 5
155 lbs x 5

Barbell Deadlifts:
155 x 10
205 x 10
225 x 5
255 x 5
255 x 3
205 x 5
(I messed up last week, I didn't do 255, I did 245, today did 255)
These went up fairly easy, I used overhand grip whole time (grip strength is improving drastically). My lower back is my biggest problem, it gets pumped, I stretch, and wait 1-2 mins before each set, but it really almost puts me on the ground sometimes crippling me with such a pump.

Dumbbell Pullovers: 30 second rest intervals
45 x 12
45 x 12
45 x 12
45 x 12
45 x 12
45 x 12
45 x 12

One-arm concentration curls:
35 x 10
35 x 6 +4 focus negatives

Barbell curls:
40 x 10
60 x 7 +3 negatives

Hammer curls: 30 second rest intervals
35 x 8
30 x 8
25 x 10

Dumbbell Incline Curls:
15 x 10 fail.. pump and my forearms were bursting, barely could grip..

Looking forward to next back workout. I think I'll see about getting a massage and a few epsom baths to help my back. __________________

Workout 6/16/11
Weight 231

Stair stepper 10 mins warm up

Barbell Squat
front 45 x 10
regular 45 x 10
95 x 10
135 x 10
185 x 8
225 x 5
225 x 5

(my left hip flexor is still tight and bothering me.. taking it easy, but still going deep)

Standing one leg curl:
90 x 12
95 x 12
95 x 12
100 x 12

Hack Squat:
125 x 12
125 x 12
125 x 12

more reps, less weight, legs already on fire

seated leg curl: 30 second rest intervals
120 x 12
120 x 12
120 x 12
120 x 12
120 x 12
120 x 12
120 x 12

Leg Press: 30 second intervals
295 x 12
295 x 12
295 x 12
295 x 12
295 x 12
295 x 12
295 x 12

15 mins elliptical (had to cut it short, misses wanted to go.. blaming it on the GF )

So.. mad I still don't feel I'm giving my legs 100% cause this weird pain in my left upper quad/tendon/hip flexor.. I'll see if that massage and soaking in the tub will do for next week.

Workout 6/20/11
Weight: 233 (stupid water bloat from the weekend)

• Stair Machine:
  
  • 10 Minutes
• Decline Barbell Bench Press:
  
  • 65 lbs x 15
  • 65 lbs x 15
  • 135 lbs x 15
  • 185 lbs x 10
  • 185 lbs x 10
  • 185 lbs x 10
  • 185 lbs x 10
  • 135 lbs x 10
  • 135 lbs x 10
• Upright Wide-Grip Barbell Row:
  
  • 50 lbs x 15
  • 90 lbs x 10
  • 90 lbs x 10
  • 90 lbs x 10
  • 90 lbs x 10
• Barbell Incline Bench Press:
  
  • 115 lbs x 12
  • 115 lbs x 12
  • 115 lbs x 12
  • 115 lbs x 12
• Lying Barbell Triceps Extension: 30 second interval rests
  50 lbs x 12
• 50 lbs x 12
  
  • 50 lbs x 12
  • 50 lbs x 10
  • 50 lbs x 10
  • 50 lbs x 10
  • 50 lbs x 10
• Cable Crossover: 30 second rest interval
  
  • 60 lbs x 10
  • 50 lbs x 12
  • 50 lbs x 12
  • 50 lbs x 12
  • 50 lbs x 12
  • 50 lbs x 12
  • 50 lbs x 12
• Elliptical Trainer:
  
  • 20 minutes

Workout 6/23/11
Weight 229 (looking leaner!)

Free elliptical 10 mins warm-up

5 mins of foam rolling back and legs.

Pendlay Rows:
95 x 8
135 x 8
185 x 5 (little too heavy to keep reps up)
175 x 5 (much better)
175 x 5
175 x 5
175 x 5
Alternated OH ad UH each set. Love the explosive movement on these.. i think it's making my back really come out.

Rack Deadlifts (little less than knee height)
175 x 8
225 x 5
275 x 5
275 x 5
275 x 5
275 x 5
225 x 5
Last set of 275 my grip was aching, and the bar was ready to cut open my calluses it felt like. so I backed down.. but my grip has improved _drastically_ in the past few months. My forearms are really showing muscle mass.
If it weren't for grip issues though, the weights were going up fast.. I actually felt like trying 315, but it'll wait for next week

Lat Pulldowns Wide grip -supersetted with Underhand grip
95 x 8, 95 x 8
135 x 5, 135 x 5
135 x 5, 135 x 5
135 x 5, 135 x 5
135 x 5, 135 x 5
150 x 5 (wide grip only)

Barbell Pullovers (30 second rest intervals)
50 x 7 sets x 10 reps
Didn't like this.. won't be doing it again.

Barbell Curls:
50 x 10
50 x 10
60 x 6 +4 negatives

Chinups:
15
10
8

foam roll for about 5 mins back, legs

15 mins free elliptical

Felt great about this workout!

Guys n' gals.. My hugest apologies for no updates.

Life took a major turn very quickly. Moved to another state, and have been so busy trying to settle life down I haven't even had internet access for almost a week.

I'm frustrated, as the new place I live, there isn't a Gold's or hell, even a Gym within 30 minutes. *banjo music playing*... so I'm trying to figure out what I'm going to do.

I did do P90X chest/back routine, and was amazed at my strength gains, how many reps I can do.. so that was pleasing. I'll see what I can do.. I miss my compound movements...

so you like banjo music?

I look forward to seeing your P90X transformation, my brother in law and his wife have been on it and doing great

Photos are sent.

Though the last two weeks of my life have been utter hell.. I'm still very happy with how things ended up.. I know I could of really cut up better, but with absolutely no money, cheapest options had to be taken.. really messed me up diet wise.

My weight today is 218.

I took several other photos to log in my personal journal, and the coolest thing I saw was a SHOULDER VEIN coming out. SWEEEEET! I'll put up that photo as I'm very proud of it. Lol.

I started the contest at 17% BF.. I wish I had $30 bucks to go to the college to get tested again, but if I had to take a guess.. I'd say around 13-14%, since new veins are showing up, but not much else... I still have a good 10 pounds of fat to drop.. 210 if I didn't gain any more mass would be a good goal to hit.

Thanks to anyone who followed me along.. again I do apologize for lack of recent updates.

Best wishes to everyone in the contest.

Personally my goal is continuing to hit that 10% BF mark.. and I feel I'm only a few short months away, even less if I am more aggressive, but finances don't really allow it.

Cheers.

Shoulder vein! That made the last 90 days worth it right there.

congrats.... for sure, the shoulder vein is one of many sought after accomplishments... GREAT job....

just added bader85 Final photos to 1st post

Nice JOB!

Thanks Jag.. I am pleased like I mentioned, but the last month was hell trying to keep a routine and my diet right.. I know i definitely could of done better with a better atmosphere and investment.

Lots of great transformations I'm seeing so far.