Macedog24 blueprint transformation contest /metamorphosis

[macedog24]

Did flat bench
Incline dumbell press
Decline dumbell press
Seated bench press
Peck deck


Pull downs
Low Rows
High rows
Pull ups


Leg press
Calf raises


Diggidy done.


Work 11-7 tonight
Will hit the gym In The Morning
Tonight do some light jogging nothing crazy.
Will hit the gym 2x tomorrow. Closed on xmas.

 

[macedog24]

In behalf of myself and Medlabs have a safe holiday and a very merry Christmas!

 

[macedog24]

Today got up had some 1%milk took my support supps.
Hit the gym.
Did a bit of everything.
Arch trainer
press 100 rep thank you freight train.
Standing calf raises
Leg ext
Leg curls
Preacher curls
Tricep ext
Seated chest press
Pec deck
dips
Done

 

[macedog24]

Shoulders /arms /maybe some back

 

[macedog24]

Cybex Shoulder press
3 sets x 12-8
Cyber row
5 sets x 15
Shrugs
4 sets x 30-15 drops set
Upright rows
3 sets x 12--8
High rows
5 sets x 15 -10
Tricep extension
5 sets x 15-12 drops
Seated dips
180,270, 320 x 12 Drop set, (PR)
Done.
tomorrow maybe tonight
Back / bicep forearms
Be back in a bit!!

 

[strongman760]

Nice log macedog!!!

 

[macedog24]

Nice log macedog!!!

Thanks, will get more interesting shortly.gonna enter this contest starting Jan 1st.

 

[strongman760]

What contest are you doing? What do u think of blue print stuff and med lab stuff?

 

[macedog24]

Haven't used blue print, was running medlab for the contest then it fell through so I've been doing my own thing. But
pharmalogic Labs is having a transformation contest starts Jan 1st. SSo I'm gonna see what I can do . Don't expect to win , but I expect to work harder than ever. See if I can get close to 200 or 210

 

[strongman760]

Awesome. Good luck!!

 

[macedog24]

Awesome. Good luck!!

Thanks strongman! !!!
So yesterday I believe I hit a (PR) on seated dips.(hammer strength ). I have to go back through my log .I haven't done this exercise on this machine for that long. But I was feeling like a beast. Sweat was pouring from my head. Also, tricep ext are getting a little easy. So I'm gonna have to rearrange the order in which I do triceps. Now , if I can get my weaker biceps to catch the fuck up ,I'd be a happy camper.


So I received a phone call kinda late yesterday. You guessed it, I'm at work. 7a-7p. I don't wanna be here but I really need the cash. The day before Christmas the oven went up!!!! So, no baking, no cooking. Nada!!! Had to 5ake the ham and turkey to my parents to cook the day after so it didn't go bad!! Wtf . If it wasn't for bad luck I'd have no luck.
Now , we have someone coming today to check out the oven. I won't be there. Hope my wife doesn't just fork over whatever this guy says.
I had a very bad night.sleeping . Well I guess you can't call it sleeping cuz I didn't sleep!!!
today gonna do some biceps, forearms,
Update as the day goes on

 

[Dannie]

Sorry to hear about your oven, sucks when shit gets broken during holidays and you can't get it repaired/ replaced for days, I was without a washing machine last xmas. Not the end of the world, old clothes got some wear in them.

Perhaps its time for a picture update? Of your body that is, not the oven lol

 

[macedog24]

Sorry to hear about your oven, sucks when shit gets broken during holidays and you can't get it repaired/ replaced for days, I was without a washing machine last xmas. Not the end of the world, old clothes got some wear in them.

Perhaps its time for a picture update? Of your body that is, not the oven lol

Thanks Dannie! You had laughing pretty good about the pic comment.
Yes I'm getting ready actually to post up a pic for the transformation contest! I've dropped cardio and abs the last few weeks. Put on some extra weight/flab. So to speak. So they aren't going to be to great. But I guess that's what I'm trying for!!! Anynway. I'm ready to get started. So maybe by tonight I'll have some up.

 

[macedog24]

Ok posted my workout from last night. But it's not here.
Quick update now
Pull down
Rows- high and low
Pull ups palms in
Seated cybex rows
Delt work
Front,side rear.
Done .
Got off at threeam. Gym didn't open til 4am. So nodded in the car a little.
Got home couldn't sleep (lol). Dosed off here and there. Finally laid down at 11am. Up at 1:30pm. Off to work. 3p-11p
Double back tomorrow, just found out. Working 7a-3p. Will hit the gym tonight after work. Will give me about 45 min.
No cardio no abs. It's been a few weeks. Allowing some fat/bloat for this contest.

 

[macedog24]

Some food porn while the oven was out of service.

 

[macedog24]

[/URL]

 

[Conceal30]

nice work Mace.

 

[macedog24]

Ok started another log
12 weeks of chaos!
Think I'll just keep this log going on imf instead of starting a new thread!
Here is the plan.
Macros
250-300protein , carbs roughly 100gr. Fat 100 gr. Carbs and fat will change constantly.
Wanna get 1.5.-2 gallons of water daily.
Gonna add about 5 -10 lbs of mass. And drop 40 - 50lbs of fat.
Need to concentrate on sleep and diet. Sleep usually kills me. Diet sometimes is determined by money. Having 6 kids sometimes I have to give up my needs to make sure my family has what they need. These 2 things usually determine how well things go.
Will update more later gotta go at the gym.

 

[macedog24]

Day 6
Weight 250lbs. (Down 6lbs)


Up about 4:30am. Didn't sleep well.
Took support supps. W/12oz.o.j


Working 7a-7p . Gonna try and get in 5-6 mi. Today. Also, gonna hit my abs .maybe a full body workout


Ok ,so now my son want to start going to the gym again. This is great ! I hope he stays with it! Tonight haven't decided on either chest or legs. Well as the day goes on I will decide.

 

[macedog24]

Today I've done 1, 45 minute jog. This macro breakdown doesn't include tonight's food/dinner

 

[macedog24]

M
Day 6
Weight 250lbs. (Down 6lbs)


Up about 4:30am. Didn't sleep well.
Took support supps. W/12oz.o.j


Working 7a-7p . Gonna try and get in 5-6 mi. Today. Also, gonna hit my abs .maybe a full body workout


Ok ,so now my son want to start going to the gym again. This is great ! I hope he stays with it! Tonight haven't decided on either chest or legs. Well as the day goes on I will decide.
Just got back from the gym with my son.
We did chest/legs part 1


Elliptical 15 minutes


Seated chest press cybex
5 sets
Pec deck
5 sets concentrate on the negatives
All the dam benches were taken so we couldn't do incline or decline. So we decided to jump to legs.


Leg press was taken so we started off.
Leg extensions
5 sets ,last set drop set til failure
Leg curls
5 sets ,last set dropset til failure
Standing calf raises
6 sets total
Girls and guys still fucking off on the Leg press. So we decided tomorrow we will come in and do our missing sets and arms!!!!

 

[macedog24]

This is yesterday's update.
Well first thing first!, I left my shoes at work. So, now I must head to work to get my shoes first.
once at the gym ,my son and I finished off legs.
Leg press
5 sets
10plates x 35
14 plates x 20
18 plates x 12
18 plates , + 6-25lb plates x 10
18 plates+ 6-35lb plates x8
Leg pretty shaky




Incline dumbell press
60 x 12
70 x 12
80 x10
90 x8
Done


Decline dumbell press
60 x 15
70 x 12
80 x 10


biceps/tricep
Started off with
preacher curls
80 x15
100 x 15
120 x12
140 x 8
had to jump over to triceps, the bar we needed was taken .
tricep extensions
100 x 15
120 x 15
140 x 12
150 x 12
160 x 8
Drop set til failure 100, 60.


seated dips
180 lbs x 15
270 lbs x 12
360 lbs x 10
Drop set 270, 180, til failure.


oh tricep ext
3 sets x 15 - 10 reps . Don't remember the weight.


Will finish /redo biceps and forearms on the 8th. DAY 8


Up at 5:30 am.
Weight 248.6 lbs. Down about 8lbs.
Took support supps w/1%milk
Took lgi damage control
Taurine
40mcg clen
T3


Today I will hit delts and biceps and forearms. Also, try and get in 6 miles HIIT. Update later.

 

[macedog24]

DAY 8


Up at 5:30 am.
Weight 248.6 lbs. Down about 8lbs.
Took support supps w/1%milk
Took lgi damage control
Taurine
40mcg clen
T3


Today I will hit delts and biceps and forearms. Also, try and get in 6 miles HIIT. Update later.

 

[macedog24]

Yesterday decided to carb up.
10" chicken quesadilla. 2 10" tortillas w/montery jack and cheddar cheese ,salsa , chicken breast diced
Old baby WINGS
JAMBALAYA CHICKEN,SHRIMP,SAUSAGE,GREEN PEPPERS RED ONIONS. DICED TOMATOES SERVED over green rice
3 protein drinks.
Some homemade chicken noodle soup.
2 gallons water
1 homemade brownie.
1 cannoli

 

[macedog24]

Day 9
Today gonna keep carbs extremely low and calories low also.
Gotta get moving. Try and burn 1000 cals while working.

 

[strongman760]

Man that looks good

 

[macedog24]

Romaine lettuce with Blackened chicken and parmesian cheese. The second was chicken from the jambalaya from the night before. The jambalaya could of fed 3-4people. Gotta go outside the gym. Update later.

 

[macedog24]

Had a great workout! 25 minutes arch trainer!

Did 4 sets of bench press just to get my chest involved. Felt great!
Then did 4 sets of shoulder press also.

Preacher curls
90 x 15 reps
100 x 12 reps the pump from the var is killing me!
120 x 10 reps the pumps are becoming painful.
140 x 6 the pump was to much I dropped the weight to
100lbs did 6 more dropped again to 60 lbs did 8reps. My biceps were burning so bad!
Nautilus Xcurl.
3 sets
45lbs x12
55lbs x 10
65lbs x 8
biceps are burned out ! Holy hell!
Cable curls 2 handed with straight bar.
80 x 10
90 x 10
100 x 8 Drop set 60 til failure
Alt curls Supination
3 sets
Reverse curls
3sets x 10
1 sets x 8, dropset til failure

Wrist curls/reverse wrist curls 3 supersets

Standing wrist curls
3 sets x 25
1 set x 20, dropset til failure

Back extensions /seated weighted crunches superset
3 sets til failure /3 sets til failure

3 sets heals to heaven . Dropped down on the Floor and just busted em out. My lower abs were on fire.
That's it.
got home drank 14oz. 1%milk with supps. Get ready for bed.

 

[macedog24]

Sorry took a few days off had work schedule change on me twice. Since saturday I've worked 40hrs. Plus my daughter chipped/fractured/her fingure. But weight is 247lbs. Diet has been on point.

 

[macedog24]

Weight 245lbs. Down -11 lbs
Not to bad I guess!


Today I will be hitting chest/back.
Will update later from the gym.
Gonna start alternating supersets. Every other workout or every other week.
Also start focusing on the negative. Really fatigue my muscle.
Today
Had 2 scrambled eggs
1 sausage patty
2 -14 oz cups of 1%milk
1 grill chixken breast with lettuce tomatoe on bun.
2 protein drinks 50 gr protein each.
That's it for now. Update more later