~heavyiron transformation~The UncleZ HEAD to HEAD Challenge~

[SwoleZilla]

I am fucken chickened out right now. I just made 6 breasts and im staring at them like i owe it money.

 

[suprfast]

My wife came up with a great solution, WINGS. I love wings. Don't think Ive ever said no to a wing. Although if the wings dont work im going to blow up a KFC out of principle.

 

[heavyiron]

I'm on very low fats this week so no wings for me but Wednesday night is my cheat so I will be pounding some food then.

 

[heavyiron]

45 min interval cardio...

 

[suprfast]

I'm on very low fats this week so no wings for me but Wednesday night is my cheat so I will be pounding some food then.

Is that your standard "cutting" diet or do you normally eat lower fats? I know some work better with carbs, some with fats.

 

[heavyiron]

Is that your standard "cutting" diet or do you normally eat lower fats? I know some work better with carbs, some with fats.

My nutrition plan changes all the time. Fats were pulled last Tuesday so its been a week at way low fats (except for cheat meals) but fats will come back. Basically I'm carb cycling with some curve balls thrown in there. I started fasting cardio about a week ago as well on top of my regular cardio sessions. I will likely add more cardio sessions soon. I will do water and sodium manipulation at the end so pretty much a full blown contest prep.

 

[suprfast]

Okay I understand. You are treating this contest like the contest it is and following a time table. If you were not on a time table and were just cutting(open ended time frame) or bulking would your diet fluctuate nearly as much as what I see?

 

[J.thom]

I just started adding in cardio today. idk how some of you do 45 mins interval. I did 20 mins interval on the stairs and I was dead. I'm going to be doing cardio 5 times a week from here until the comp. is done. You guys inspired me to get on dat der cardio game lol.

 

[08bluebusa]

Great log here! Making some great gains

 

[SwoleZilla]

My nutrition plan changes all the time. Fats were pulled last Tuesday so its been a week at way low fats (except for cheat meals) but fats will come back. Basically I'm carb cycling with some curve balls thrown in there. I started fasting cardio about a week ago as well on top of my regular cardio sessions. I will likely add more cardio sessions soon. I will do water and sodium manipulation at the end so pretty much a full blown contest prep.

so thats the secret huh?

 

[iron2]

hey heavy nice workout.....even with ur back issue....hopefully the therapists can work it out.....hell if ur lucky it will be a woman and she will hook a brother up with a happy ending......never mind i see it is a he.......lol

 

[heavyiron]

Okay I understand. You are treating this contest like the contest it is and following a time table. If you were not on a time table and were just cutting(open ended time frame) or bulking would your diet fluctuate nearly as much as what I see?

LOL at dieting...I'm not a bodybuilder I'm a middle aged gym rat.

 

[heavyiron]

I just started adding in cardio today. idk how some of you do 45 mins interval. I did 20 mins interval on the stairs and I was dead. I'm going to be doing cardio 5 times a week from here until the comp. is done. You guys inspired me to get on dat der cardio game lol.

The first week or two are rough then all of a sudden you get conditioned. 45 minutes is a breeze for me now but the fasting cardio is a bit rough.

 

[heavyiron]

so thats the secret huh?

Diet is everything...well, almost everything...

 

[heavyiron]

hey heavy nice workout.....even with ur back issue....hopefully the therapists can work it out.....hell if ur lucky it will be a woman and she will hook a brother up with a happy ending......never mind i see it is a he.......lol

Never have cheated on my wife in our entire marriage and never intend to.

 

[robbiek426]

My nutrition plan changes all the time. Fats were pulled last Tuesday so its been a week at way low fats (except for cheat meals) but fats will come back. Basically I'm carb cycling with some curve balls thrown in there. I started fasting cardio about a week ago as well on top of my regular cardio sessions. I will likely add more cardio sessions soon. I will do water and sodium manipulation at the end so pretty much a full blown contest prep.

The water and sodium manipulation is some pretty advanced stuff. So much to learn from you bro. I would enjoy a write up on your diet alone!

 

[vannesb]

Heavy knows his food for sure!

 

[SwoleZilla]

Diet is everything...well, almost everything...

oh for sure

wish ppl would understand that!

 

[renohawj]

Nice..You made some great gains.

 

[OMEGAx]

Never have cheated on my wife in our entire marriage and never intend to.

I could never cheat either ( not married yet) dont know how people do, the thought is insane to me

 

[heavyiron]

9-28-2011

Back

232lbs this am

I had good energy and focus today. I was strong on all lifts despite my back injury. I started with light hyper extensions to feel things out and then did some work.

Hyper extensions

bodyweight x 15 reps
holding 1 plate x 15 reps
holding 1 plate x 15 reps
holding 1 plate x 15 reps

Seated cable rows (strict)

150 x 15 reps strict~I cannot stretch forward without pain so all reps were super strict
195 x 12 reps strict
225 x 8 reps strict
300 x 8 reps strict

Overhead medium grip behind the neck cable pull downs

150 x 12 reps
180 x 8 slow reps with squeeze at the end
225 x 8 reps~very strict with a big stretch
270 x 8 reps~2 reps more 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 each side x 15 reps

Rear delt cable machine (Reverse pec dec)

100lbs x 12 reps
120lbs x 10 reps
140lbs x 10 slow reps
180lbs x 10 reps~2 reps more than last session

Cardio

45 min fasted elliptical cardio AM

30 min treadmill cardio post training.

 

[vannesb]

9-28-2011

Back

232lbs this am

I had good energy and focus today. I was strong on all lifts despite my back injury. I started with light hyper extensions to feel things out and then did some work.

Hyper extensions

bodyweight x 15 reps
holding 1 plate x 15 reps
holding 1 plate x 15 reps
holding 1 plate x 15 reps

Seated cable rows (strict)

150 x 15 reps strict~I cannot stretch forward without pain so all reps were super strict
195 x 12 reps strict
225 x 8 reps strict
300 x 8 reps strict

Overhead medium grip behind the neck cable pull downs

150 x 12 reps
180 x 8 slow reps with squeeze at the end
225 x 8 reps~very strict with a big stretch
270 x 8 reps~2 reps more 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 each side x 15 reps

Rear delt cable machine (Reverse pec dec)

100lbs x 12 reps
120lbs x 10 reps
140lbs x 10 slow reps
180lbs x 10 reps~2 reps more than last session

Cardio

45 min fasted elliptical cardio AM

30 min treadmill cardio post training.

very impressive lifts!

 

[heavyiron]

Cheeseburger, two Pepsi's, 4 dinner rolls, a few fries, apple pie and ice cream.

My look has been flat the last few days now all of a sudden the muscle bellies look very full. I'm starting to get that freaky, veiny look all over. Just need to drop 10 more lbs or so and I will be dialed in.

 

[KILLEROFSAINTS]

Stud^^

 

[J.thom]

Cheeseburger, two Pepsi's, 4 dinner rolls, a few fries, apple pie and ice cream.

My look has been flat the last few days now all of a sudden the muscle bellies look very full. I'm starting to get that freaky, veiny look all over. Just need to drop 10 more lbs or so and I will be dialed in.

After a few more cardio sesh maybe I can award myself with a nice cheeseburger lol.

Sick back w/o btw

 

[heavyiron]

After a few more cardio sesh maybe I can award myself with a nice cheeseburger lol.

Sick back w/o btw

Yeah, I was loving every bite. Only 7 more days till the next one...

 

[ihatethesesns]

Sorry if this is a little off topic but I can't PM yet and wasn't sure were to post it. I want to do a before and after bod pod. How far out after a cycle would you suggest to do the bod pod?

Keep up the hard work, its coming together nice.

 

[returnofthdragon]

Cheeseburger, two Pepsi's, 4 dinner rolls, a few fries, apple pie and ice cream.

My look has been flat the last few days now all of a sudden the muscle bellies look very full. I'm starting to get that freaky, veiny look all over. Just need to drop 10 more lbs or so and I will be dialed in.

Damn fine meal! Just literally made my stomach growl. Keep up the good work. Arms look nice in new avatar.

 

[SwoleZilla]

Cheeseburger, two Pepsi's, 4 dinner rolls, a few fries, apple pie and ice cream.

My look has been flat the last few days now all of a sudden the muscle bellies look very full. I'm starting to get that freaky, veiny look all over. Just need to drop 10 more lbs or so and I will be dialed in.

wow! i can never drink pop tho...how do you do it hahah but i fucking love ice cream man

u lookin veiny....NAW youre lying

i bet youre lookin like a damn road map man

 

[BP2000]

Some reason after I pig out the next day after I increase my protein I'm looking ripped.