~heavyiron transformation~The UncleZ HEAD to HEAD Challenge~

[SwoleZilla]

YouTube Video

Still working on the intro

 

[heavyiron]

9-10-2011

234lbs this am

Rotator Cuff Excercises

Barbell Incline Bench Presses

135lbs x 15 reps
225lbs x 10 reps~slow
275lbs x 8 reps~slow
315lbs x 4 reps~40lbs more than last session

Wide Grip Diesel Incline Machine

135lbs x 15 reps~after each rep I flexed very hard engaging front delts
185lbs x 15reps
185lbs x 15 reps
245lbs x 12 reps~20lbs more than last session

Pec Fly Machine

150lbs x 10 reps~very strong flex at the contraction, chest high
160lbs x 10 reps
180lbs x 10 reps
200lbs x 10 reps~10lbs more than last session

Seated DB military Press

60lb DB each hand x 10 reps
80lb DB each hand x 10 reps
90lb DB each hand x 10 reps
100lb DB each hand x 8 reps~2reps more than last session

Lateral DB Raise

30lb DB each hand x 12 reps
35lb DB each hand x 12 reps
40lb DB each hand x 10 reps
40lb DB each hand x 12 reps~2reps more than last session

Upright Cable Row

120lbs x 12 reps
130lbs x 12 reps
160lbs x 12 reps
170lbs x 10 reps~10lbs more than last session


Abs

4 sets for 15 reps

Cardio

30 minutes treadmill cardio.

Carb load today so all meals have higher carbs.

 

[chucky1]

wow brother your moving up fast, 315 on incline fuk ya....

 

[SwoleZilla]

9-10-2011

234lbs this am

Rotator Cuff Excercises

Barbell Incline Bench Presses

135lbs x 15 reps
225lbs x 10 reps~slow
275lbs x 8 reps~slow
315lbs x 4 reps~40lbs more than last session

Wide Grip Diesel Incline Machine

135lbs x 15 reps~after each rep I flexed very hard engaging front delts
185lbs x 15reps
185lbs x 15 reps
245lbs x 12 reps~20lbs more than last session

Pec Fly Machine

150lbs x 10 reps~very strong flex at the contraction, chest high
160lbs x 10 reps
180lbs x 10 reps
200lbs x 10 reps~10lbs more than last session

Seated DB military Press

60lb DB each hand x 10 reps
80lb DB each hand x 10 reps
90lb DB each hand x 10 reps
100lb DB each hand x 8 reps~2reps more than last session

Lateral DB Raise

30lb DB each hand x 12 reps
35lb DB each hand x 12 reps
40lb DB each hand x 10 reps
40lb DB each hand x 12 reps~2reps more than last session

Upright Cable Row

120lbs x 12 reps
130lbs x 12 reps
160lbs x 12 reps
170lbs x 10 reps~10lbs more than last session


Abs

4 sets for 15 reps

Cardio

30 minutes treadmill cardio.

Carb load today so all meals have higher carbs.

once again improvin on every lift

nice man

keep it up bro

 

[yerg]

90lb Across the chest Hammer curls

YouTube Video

Nice! Good set bro!

 

[vannesb]

9-10-2011

234lbs this am

Rotator Cuff Excercises

Barbell Incline Bench Presses

135lbs x 15 reps
225lbs x 10 reps~slow
275lbs x 8 reps~slow
315lbs x 4 reps~40lbs more than last session

Wide Grip Diesel Incline Machine


135lbs x 15 reps~after each rep I flexed very hard engaging front delts
185lbs x 15reps
185lbs x 15 reps
245lbs x 12 reps~20lbs more than last session

Pec Fly Machine

150lbs x 10 reps~very strong flex at the contraction, chest high
160lbs x 10 reps
180lbs x 10 reps
200lbs x 10 reps~10lbs more than last session

Seated DB military Press


60lb DB each hand x 10 reps
80lb DB each hand x 10 reps
90lb DB each hand x 10 reps
100lb DB each hand x 8 reps~2reps more than last

session

Lateral DB Raise

30lb DB each hand x 12 reps
35lb DB each hand x 12 reps
40lb DB each hand x 10 reps
40lb DB each hand x 12 reps~2reps more than last


session

Upright Cable Row

120lbs x 12 reps

130lbs x 12 reps
160lbs x 12 reps
170lbs x 10 reps~10lbs more than last session

Abs

4 sets for 15 reps

Cardio

30 minutes treadmill cardio.



Carb load today so all meals have higher carbs.

Your a bad man 315lb incline bench!! Was that a typo? Damm bro very impressive,

 

[heavyiron]

Meal 1. 4 pieces of french raisin bread toast, syrup and a 50 gram whey shake mixed into a strawberry banana smoothie.

Meal 2. Two bananas, fish and potato, low carb monster

Meal 3. Large extra steak and rice bowl

Meal 4. Two turkey bagel sandwiches, bag of low fat chips and 3 special K bars.

Meal 5. Pasta, meatballs, bread sticks, one beer.
saw a flick and got some red vines and a coke

Meal 6. Left over pasta and meatball, 2 special k bars, nightime shake.

 

[bigbenj]

carb load for the win!

 

[heavyiron]

242lbs this AM~carb load netted 8lbs.

 

[vannesb]

242lbs this AM~carb load netted 8lbs.

I coming for ya bro!!!

 

[jbzjacked]

Heavy's lethal bro... lol

Looking good just passin through

Bump...

 

[SwoleZilla]

Meal 1. 4 pieces of french raisin bread toast, syrup and a 50 gram whey shake mixed into a strawberry banana smoothie.

Meal 2. Two bananas, fish and potato, low carb monster

Meal 3. Large extra steak and rice bowl

Meal 4. Two turkey bagel sandwiches, bag of low fat chips and 3 special K bars.

Meal 5. Pasta, meatballs, bread sticks, one beer.
saw a flick and got some red vines and a coke

Meal 6. Left over pasta and meatball, 2 special k bars, nightime shake.

u eat those special k bars like i eat granola bars. i eat legit a box a day haha

nice meals there

 

[heavyiron]

Today is a rest day and low carb.

 

[vannesb]

Enjoy your day off! hell take a few weeks off you deserve it Bro!!

 

[heavyiron]

YouTube Video

 

[SwoleZilla]

Today is a rest day and low carb.

lucky you

had legs and about died ha

lookin forward to hear how you lift goes tom

 

[chucky1]

Heavy you and Prince should make a Dumb Shit Of The Month award for the form lol... That dude that pinned oral Aromasin needs one for the month of sept.

 

[bigbenj]

lol I want a like to that, Chuck.

 

[jbzjacked]

Heavy you and Prince should make a Dumb Shit Of The Month award for the form lol... That dude that pinned oral Aromasin needs one for the month of sept.

LOL... Yea i saw that lol dumbass lol

 

[yerg]

Heavy you and Prince should make a Dumb Shit Of The Month award for the form lol... That dude that pinned oral Aromasin needs one for the month of sept.

Is that bad????

 

[robbiek426]

Why would you do that? It comes with a dropper........just saying.

 

[heavyiron]

9-12-2011

238lbs

5 minutes on the stationary bike.

Leg Extension

90lbs x 20 reps
90lbs x 20 reps
110lbs x 20 reps~10lbs more this blast

Hack Squats ATG

135lbs x 10 reps
225lbs x 10 reps
315lbs x 10 reps~2 reps more this blast

Leg Curls~minor knee pain on these

90lbs x 10 reps
100lbs x 10 reps
110lbs x 10 reps
130lbs x 10 reps~10 more lbs this blast

Standing Calf Raises

210lbs x 15 reps
225lbs x 15 reps
240lbs x 15 reps
255lbs x 15 reps~15lbs more this blast

 

[SwoleZilla]

9-12-2011

238lbs

5 minutes on the stationary bike.

Leg Extension

90lbs x 20 reps
90lbs x 20 reps
110lbs x 20 reps~10lbs more this blast

Hack Squats ATG

135lbs x 10 reps
225lbs x 10 reps
315lbs x 10 reps~2 reps more this blast

Leg Curls~minor knee pain on these

90lbs x 10 reps
100lbs x 10 reps
110lbs x 10 reps
130lbs x 10 reps~10 more lbs this blast

Standing Calf Raises

210lbs x 15 reps
225lbs x 15 reps
240lbs x 15 reps
255lbs x 15 reps~15lbs more this blast

big ole leg day

love seein all that red in your log mang...means good thangs

keep it up heavy

 

[chucky1]

nice one heavy

 

[heavyiron]

Thanks guys!

 

[LightBearer]

awesome log heavy, ive been wondering, i remember you getting huge and ripped a few months ago for the transformation challenge i think
what made your body comp change so drastically, did you stop working out?

 

[heavyiron]

awesome log heavy, ive been wondering, i remember you getting huge and ripped a few months ago for the transformation challenge i think
what made your body comp change so drastically, did you stop working out?

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.

 

[LightBearer]

well that explains it and youre one hell of a dieter you do sick transformations

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.

 

[heavyiron]

well that explains it and youre one hell of a dieter you do sick transformations

These guys tell me what to eat and I do exactly what I am told =)

 

[LightBearer]

I was looking into them last night, i imagine they are pretty pricey!

These guys tell me what to eat and I do exactly what I am told =)