Thread: bader85 Contest Challenge Log

sounds like u made some great progress keep it up!

Originally Posted by bader85

Looking to have fun, get to know other contestants and enjoy continuing my committed transformation.

Good luck to everyone, be safe, stay healthy.

Sounds great.

Welcome to IronMagazine, Bader.

Good luck

Thanks for the warm welcome..from looking though the forums looks like there's a great group of mentors and support.

bader85's photos have been added

Woops, did I not send the side photo? Or did you accidentally add the same photo twice? Let me know if I need to resend, I'll get it ASAP.

i dont know if you'll take offense but you kinda got a hulk hogan look goin on lol

Hah.. non taken at all, I wish I were that big and muscular.. I didn't even think about it, but I totally can see what you're saying. cause to fit me in entirely in the photo I had to chop my head off.. and without the hair it looks like his bald head. lol.

I mostly get I look like Dolph Lundgren the rocky years. Hehehe. Or if I don't shave I look like sabretooth.

Workout 4/18/11

WU 10 min stepper, HR 140

Decline bench BB: WU 20 x bar x 2, 135 x 12
185 x 10 x 3, 135 x 18 fail, 135 x 8 fail

Pushups: military 4, standard 5, knees 4 fail

Side lateral raises: 17.5 x 12, 22.5 x 12, 27.5 x 12 dropset
17.5 x 6 + 4 half raises fail

Tri pushdown: 80 x 12, 100 x 12, 130 x 12, 150 x 10 dropset
80 x 8 + 3 negative fail

Leg press: 2 plates x 10 x 2, 4 plates x 12 x 4

Cardio treadmill 20 mins

Workout 4/21/11

WU 10 min stepper:

30 chinups.. 10 x 3, full extension

DB Pullovers: 40 x 12, 50 x 12
60 x 10 x 2, 60 x 8 fail

Close grip lat pulldowns:
105 x 10, 120 x 10, 120 x 10, 120 x 10, dropset, 75 x 10 focused on negative

Low row with lat bar wide grip: 90 x 10
105 x 10 x 3, 60 x 10 focus negatives and half rows

Cable curls: 80 x 12
100 x 10 x 3, 60 x 10 slow and focus negative

28 mins precor free elliptical

4/23/11 Workout

WU 5 min stepper HR 135

Bench Press BB: WU 65 x 15, 65 x 15, 135 x 10
185 x 10, 185 x 10, 185 x 8 fail dropset 135 x 10, 135 x 6 fail

Overhead Press: 15 x 12, 20 x 12, 27.5 x 10 dropset 17.5 x 7 fail

Side lateral raises: 12.5 x 12, 17.5 x 12, 22.5 x 10 +5 half raises dropset 15 x 8 + 4 half raises

Tri pushdown: 100 x 12, 120 x 12, 140 x 10 +5 negatives, dropset 80 x 8 fail

Leg Press supersetted with 10 calf raises each set: WU sled = 115 +2 plates x 10, 2 plates x 10, 4 plates x 10
6 plates x 10, 6 plates x 10, dropset 4 plates x 12

15 mins elliptical, moderate intensity, HR 150

you do not have a side shot, can you send that to me at rdimaggio@gmail.com please.

reforwarded the photos to that e-mail. Thanks. It did have all 3 initially, don't know what happened.

Sorry about lack of updates.. Had a job interview and took 3 days to travel and get back. Tomorrow I'm starting up a new schedule and increasing calories on my diet to be a little bit more muscle building.

Tomorrow I'll fill in with more details.

looking forward to it.

Ugh.. life takes a few days to get back on track, lol. I'm actually keeping macros the same, keeping carbs low for the next two weeks, going to shred up a little more, lose some more fat and inches before I up it.. Workout also right now is mainly one compound movement to start and then 3-4 more isolated muscle movements for definition and size. Probably go to strength training in June.. Thought I'd be prepared for it, but not yet.

5/2/11
Weight: 222

WU 10 min stepper HR 130

Bench Press: WU 65 x 10 x 2, 135 x 12
155 x 12 x 2, 155 x 10, 135 x 12, 135 x 8 fail

Pushups to failure, like... 6? lol, went on knees, did 4 more, bench got my chest good, hehe.

Sitting overhead press: 20 x 12 x 3, last set dropset to 10 x 7 fail

Tri Pushdown: 80 x 15, 110 x 12, 140 x 10 dropset 90 x 4 + 4 negatives

Leg Press w 115 sled: WU 2 plates x 10 x 2, 4 plates x 12
6 plates x 10 x 2, dropset 4 plates x 12. Each set was supersetted with calf raises x 10 at same weight

20 mins precor free elliptical: 4 min intervals lvl 8 and lvl 15 intensity, good sweat, HR 145

I pumped and hardened right back off from the last few days traveling... strength took a small hit, should be back in a day or two.

back on the grindstone!

Yesterday's Workout:
5/3/11
Weight: 220

WU 10 min free elliptical HR 135

BB Bent over row: WU bar x 10 x 2, 95 x 12
135 x 10 x 4 alt grip each set

Rack Pulls: 185 x 10 x 3

Close-grip lat pulldowns: 95 x 12, 105 x 12, 105 x 12 dropset 75 x 8 focus negative

Low row wide grip pulls: 105 x 12 x 2, 105 x 10 dropset 60 x 6 + 4 half row negs

Preacher curls w/bar: 70 x 10, 70 x 6 dropset 55 x 7 fail

Single concentrated curls: 25 x 5 +3 negs each arm.

20 mins elliptical, HR 145

Wednesday wasn't feeling too great, headache most of the day and just felt really tired, so I took a break, drank lots of water and got to bed early.

Today felt 100%! Went at it, felt great.

Workout 5/5/11
Forgot to weigh

WU 10 min free form elliptical

Decline Bench BB: WU bar x 15 x 2, 95 x 15, 135 x 12
185 x 10 x 3, 135 x 12 x 2

Wide upright rows: WU 95 x 15
115 x 12, 115 x 10 x 2, 115 x 8 fail, 95 x 10 fail

Squats: WU bar x 20 front, x 20 back. 95 x 15
135 x 10 x 4 LOW ass to grass squats focusing on form. quads were shaking after that.

30 mins free form elliptical HR 150

Workout 5/7/11
Weight: 222

WU 10 min free form elliptical HR 140

Flat bench BB: WU bar x 10 x 2, 95 x 15, 135 x 12, 185 x 10
195 x 5 x 3, dropset 135 x 12, 135 x 9 fail

Incline DB Press: 42.5 x 12, 50 x 10, 45 x 10 fail

Shoulder Press DB: 25 x 12 x 3

Incline DB Curl: 22.5 x 12 x 2, 22.5 x 8 fail

20 min nautilus stair steppers, HR 150. stepper always makes me sweat a ton

yea stairs are great to get the burn, i wish they had a machine like that at my gym

Workout 5/09/11
Weight: didn't weigh, had a good mother's day meal Sunday so I was a little bloated.

WU 10 min stepper HR 140

I didn't have my notebook, so I'll try and remember everything

DB Pullovers: 40 x 20, 50 x 15, 65 x 10 fail

One arm DB rows: 65 x 12 x 2, 75 x 10 x 2

Close grip pulldowns: 105 x 15, 120 x 10 x 2, 75 x 12 focus negative

Wide Grip pulldown: 105 x 10, 90 x 10 x 2

Rack Pulls: 185 x 12 x 3

30 mins nautilus stairs, dripping in sweat

Also got to watch Jamie Eason and Katie Chung Hua workout for an hour.. Jamie is leannnn... and I caught Katie glancing at me a few times..

Katie tends to workout at my gym a lot, but it's rare to see Jamie there, I've seen her maybe 5 times total in the past two years.

it was a good workout...

Workout 5/10/11

Fasted cardio, 40 mins nautilus stair stepper, moderate intensity.. sweat was a pooring

Workout 5/11/11
Weight 224, taking some detox tea tonight

WU 10 mins free form elliptical HR 135

Decline BB Bench: WU bar x 20 x 2, 135 x 10 x 2 185 x 10,
205 x 10, 205 x 6, 205 x 5, 135 x 20, 135 x 12 fail, 135 x 7 fail

Isolated incline press hammermill: 45 ea arm, x 10 x 3

Shoulder press: 25 x 12 x 3

Side lateral raises: 17.5 x 12, 22.5 x 12, 25 x 12 dropset 17.5 x 8 +5 half

Tri pushdown: 90 x 12, 120 x 12 x 3 dropset 70 x 12 focus negative

Leg press 115# sled: 4 plates x 12 x 5 supersetted w/ 20 calf raises every set.

Free form elliptical 30 mins, 4 min intervals lvl 8 and lvl 12 HR

I didn't have a spotter on declines, but I still almost think that's a PR in some way for me. I've never really pushed myself to my 1MR though, but still.. felt great.

I have two veins that are always showing on my left that connect from elbow to wrist.. I don't know what it is, but I love seeing them... kind of a reminder in some way.

Allergies are kicking my ASS, ugh!

Workout 5/13/11
Weight 222

WU 10 mins elliptical HR 130

DB pullovers: 45 x 15, 55 x 12, 65 x 10, 65 x 8 fail

One arm DB Rows: 65 x 10 x 5

Close grip pulldowns: 90 x 12, 105 x 8, 95 x 10 dropset 60 x 10 focus negative

Wide Grip cable rows: 90 x 12, 105 x 10 x 3, dropset 75 x 5 + 4 half rows

BB curls: 40 x 10, 50 x 7 + 3 forced negative

Inclined db curls: 20 x 12, 20 x 8 fail dropset 15 x 10 superset hammer curls x 8

21 mins nautilus stair escalator lvl 5, insane sweat

Great pump today, one of my bicep heads is starting to peak enough to notice it. Also bicep veins were noticeable.

Loving the new me today!

Soo.. I've been under the weather, at first I thought it was just HORRIBLE allergies, but I think a head cold is mixed in with it.. because I've never had bad allergies and can't imagine feeling this shitty with just that. I have been to the gym, but didn't have my notepad, so I'll try to remember everything off hand.

Yesterday 5/15/11
Weight 221

10 mins free elliptical warmup

Incline BB Press: WU bar x 20 x 2, 95 x 15, 135 x 10,
155 x 10 x 3, 135 x 10, 115 x 12 fail, 115 x 5 fail

Decline Hammerstrength Iso-presses: 135 x 10 x 5

Sitting overhead presses: 25 x 12 x 3

Side Lateral Raises: 25 x x 10 x 3, dropset 12.5 x 8

Tricep Overhead ext: 45 x 15, 55 x 12, 60 x 10

Tabata Squats, 4 mins: 20 seconds squat, 10 second rest, repeat

Nautilus stair stepper 30 mins, lvl 5 intensity

Workout 5/16/11
Weight: 219

This morning did 42 mins nautilus fasted cardio, immense sweat.

Evening workout:

Still was feeling sore from te day before workout.. lats from the incline bench I think, so I focused on shoulders arms.

5 mins free elliptical warmup

An assortment of free weights and hammerstrength machine presses, curls, and tricep work.. too many to count or mention.. Kept doing rotation of shoulders, tris, then bis. reps between 10-15 per set.

Kept going til the pump was so tense and started failing on barbell curls and laying tri extensions.

21 mins nautilus stepper, intensity lvl 7.. with this chest cold it got pretty hard to breathe but I pushed through it.. felt good to sweat.

Gone to the gym a few times the past week.. however I feel like utter crap.. I cant tell if its the allergies or if I'm actually coming down with something... not a lot of energy, sinus pressure/headaches... makes me want to eat crappy foods, ugh. Help me!

I didn't have my notebook or I'd post the workouts.. I did chest, legs, and back every other day or so.

Alright, after a few days break, I felt insanely lethargic not going to the gym even though I still feel like crap.. and I actually think I might have strep throat, cause my throat is 24/7 swollen, hard to swallow, and I have insane coughing fits at night to the point of almost throwing up I'm convulsing so bad.. and I haven't had strep in almost 10 years, but this can't be allergies, I've never had allergies that come even close to how i feel.. Enough of that, here's my weight killing:

Workoout 5/24/11
Weight: 225 (ugh bloatedness)

Tanned for 15 mins.. i know I'm bloated when I sweat a ton in the bed.

WU 10 mins free-form ellitipcal

12 chinups, 12 pullups x 2 sets of each.
I love after not getting to the gym in a few days, after doing these I feel so pumped, veins show, and I feel back to my normal self.

One arm DB rows:
55 x 12
70 x 12
70 x 12
45 x 15
45 x 8 fail

DB Pullover:
45 x 12 x 2, 45 x 10

Close grip pulldowns:
105 x 12
105 x 12
120 x 10
75 x 8 focus on negative, insane burn

Rack pulls:
135 x 15
185 x 10
185 x 10
185 x 10 (forearms bursting, grip going)
135 x 10 everyone in the gym heard these grunts as my grip was burning

Hammerstrength Iso-Row
1 plate each arm x 10
"" x 10
"" x 10

Cable curls 15 degree angle superset with lat pulldown
50 x 12, 50 x 12
80 x 12, 60 x 10
60 x 12, 50 x 10

Nice pump on the bis and my lats were feeling wide!

21 mins nautilus stairs lvl 5 intensity
I felt like I was going to pass out cause I was gasping for air at one point, my lungs felt small.. it's gotta be this virus/bug/whatever.. but I pushed through it, sweat a shitload and when I got home I could see the outline of my abs again which had disappeared for a day from crappy eating. Hoping the sweat helped detox me a little.. I need to drink some detox tea too.

Nice work out, Hope you are feeling better soon!