~heavyiron transformation~The UncleZ HEAD to HEAD Challenge~

[OMEGAx]

Emphatic - Fallen - YouTube Adema - Trust - YouTube

 

[jbzjacked]

^^ I like Omega!!

Bump for Heavy!! Looking strong bro!! Numbers dont lie!!

 

[vannesb]

In April I was in very good shape but super burned out. I'm not really into bodybuilding. I just like to train and be strong so body fat does not bother me. After the last comp I eased off training and ate whatever I wanted. I am holding a lot of LBM its just covered up right now =) My last bod pod I had around 200lbs of LBM so basically all I need to do is diet for a few months and train and I will be ripped. I like having goals and these types of contests make me very focused so its mostly just to give me some motivation.

Nice job, bro, any updated photos? How are the legs coming?

 

[J.thom]

Nice work Heavy

 

[SwoleZilla]

kill it in the gym today heavy!

 

[heavyiron]

Today is a low carb, cardio only day. No gym, just sex for 45 minutes.

 

[SwoleZilla]

Today is a low carb, cardio only day. No gym, just sex for 45 minutes.

hell thats enough of a workout for a low carb day

 

[heavyiron]

Yeah, Leroy gets a great work out.

 

[SwoleZilla]

Yeah, Leroy gets a great work out.

 

[getpumped]

Heavy before long your going to have to cut you shirt sleeves their getting to tight.

 

[heavyiron]

I wear mediums. Makes me feel huge....

 

[bigbenj]

me too!!!!

oh wait, youre joking.....

 

[heavyiron]

Salad, turkey and almond butter.

 

[OMEGAx]

^^ I like Omega!!

Bump for Heavy!! Looking strong bro!! Numbers dont lie!!

I need music person ps Heavy hate to say this but Im gonna be bigger then you in 3 more months then maybe they will make me Super Mod too

 

[chucky1]

I wear mediums. Makes me feel huge....

ha... i knew it

 

[SwoleZilla]

I wear mediums. Makes me feel huge....

thats explains the vascularity

 

[OMEGAx]

Emphatic - Goodbye - YouTube

 

[SwoleZilla]

sick song omega....hooked it up so you dont have to click the link

YouTube Video

 

[swollen]

Today is a low carb, cardio only day. No gym, just sex for 45 minutes.

There's no better cardio than sex!

Keep up the great work, heavy!

 

[J.thom]

There's no better cardio than sex!

Keep up the great work, heavy!

so true

 

[KILLEROFSAINTS]

Lol at being able to fit in a medium shirt.....reminds me of yukon...claiming 18 inch arms but the sleeves were baggy on a large shirt

 

[bigbenj]

KOS, I enjoyed your owning of Jim and Rocky on Bolsens thread....

 

[jbzjacked]

I need music person ps Heavy hate to say this but Im gonna be bigger then you in 3 more months then maybe they will make me Super Mod too

Sounds like a challenge Heavy!! lol

Pasin through bro.. bump...

 

[heavyiron]

9-14-2011

Back

235lbs this am

I had high energy and focus today. I had a good pump and was strong on all lifts.

Seated cable rows

150 x 15 reps strict~full stretch forward on the last 5 reps
195 x 12 reps strict~full stretch forward on the last 2 reps
225 x 8 reps strict
285 x 8 reps strict~15 lbs more than last session

Overhead medium grip behind the neck cable pull downs

150 x 10 slow reps with squeeze at the end
180 x 8 slow reps with squeeze at the end
225 x 8 reps
255 x 8 reps~2 reps more than last session

Hyper extensions

bodyweight x 15 reps
holding 1 plate x 15 reps
holding 2 plates x 15 reps
holding 3 plates x 10 reps~1 more plate than last session

Shrugs on clean and press machine

1 plate each side x 15 reps
2 plates each side x 15 reps
3 plates each side x 15 reps
3 plates and a 25 each side x 10 reps~50lbs more than last session

Rear delt cable machine (Reverse pec dec)

100lbs x 12 reps
120lbs x 10 reps
140lbs x 10 slow reps
170lbs x 10 reps~10lbs more than last session

Cardio

30 min treadmill cardio post training.

Level 3 incline at 4.2 mph doing intervals~1 level higher than last weeks session

I decided to do my cheat/refeed tonight. 7 dinner rolls, salad w/blue cheese, cheeseburger a few fries and half a brownie ice cream sundae and a large beer.

 

[Evil Eagle]

Killin it Heavy!!

 

[iron2]

heavy passing by bro keep up good work bro!!!!!

 

[SwoleZilla]

9-14-2011

Back

235lbs this am

I had high energy and focus today. I had a good pump and was strong on all lifts.

Seated cable rows

150 x 15 reps strict~full stretch forward on the last 5 reps
195 x 12 reps strict~full stretch forward on the last 2 reps
225 x 8 reps strict
285 x 8 reps strict~15 lbs more than last session

Overhead medium grip behind the neck cable pull downs

150 x 10 slow reps with squeeze at the end
180 x 8 slow reps with squeeze at the end
225 x 8 reps
255 x 8 reps~2 reps more than last session

Hyper extensions

bodyweight x 15 reps
holding 1 plate x 15 reps
holding 2 plates x 15 reps
holding 3 plates x 10 reps~1 more plate than last session

Shrugs on clean and press machine

1 plate each side x 15 reps
2 plates each side x 15 reps
3 plates each side x 15 reps
3 plates and a 25 each side x 10 reps~50lbs more than last session

Rear delt cable machine (Reverse pec dec)

100lbs x 12 reps
120lbs x 10 reps
140lbs x 10 slow reps
170lbs x 10 reps~10lbs more than last session

Cardio

30 min treadmill cardio post training.

Level 3 incline at 4.2 mph doing intervals~1 level higher than last weeks session

I decided to do my cheat/refeed tonight. 7 dinner rolls, salad w/blue cheese, cheeseburger a few fries and half a brownie ice cream sundae and a large beer.

hell ya id say you were strong on all your lifts! i see lots of RED

and uppin the intensity on cardio. YEAH BUDDY!

 

[KILLEROFSAINTS]

KOS, I enjoyed your owning of Jim and Rocky on Bolsens thread....

ssdd

 

[gamma]

damn now thats a hella cheat day

 

[jbzjacked]

Looking good Heavy!!