Show Me How

[CZERWIEC]

115094So here's the log I'm starting, any advice will be helpful and appreciated. Better pics next time
2/20
Powertech Bench Press: 1pl per sidex20,2pl + quarters x15, 2pls x12, 2pl + 25 x10, 3pls x10x2
Powertech Incline Bench: 1pl x15, 2pls x12, 3pls x10,8
Powertech decline bench: 1pl x12, 2pls x10, 3pls x8x2

Dips: 12,8,8,7
EZ Curls: 40x20,65x12,75x10,6
Alt DB Curls: 25x12,30x8x2

Evening cardio: concept rower 2000m
115093

[GirlyMuscle]

Show you how? What did you want advice about? What are your goals?

[LSMUSCL81a]

squat, bench, deadlift...and military press...a few days of cardio and eat....make sure plenty of sleep and water too

[CZERWIEC]

girlymuscle: trying to make a transition from powerlifting/strongman to bodybuilding. Looking for training and nutrition tips along the way.
LSMUSC181: that's how I trained powerlifting wise.

[CZERWIEC]

2/21
Leg Ex: 40x25,60x15,80x15,100x12
Leg Press: 1pl per side x20,2pls x15,3pls x15 stopped here for it was bothering a hamstring issue I have right now
Hacks: 1pl x20,2pls x 15,3pls x12,12,10
Seated leg curls: 12x4
Lying leg curls: 100x15,12,12,10
Standing calfs: 15,12,12 cardio: 1000m of rower in evening
Here's a list of my supplements:
carlson fish oil: 2 tablespoons a day
Zinc: 75mg twice a day
Vit D: 5000iu
HCL pepsin: 500mg
magnesium: 2000mgs

[GirlyMuscle]

What's your diet like?

[CZERWIEC]

Forgot to include on supplements: 20 uni-liver tablets during training. Basic carb loading diet that I'll breakdown on my next post

[The Thinker]

You'll either have to do a lot of research on the boards on diet or get a coach. Diet will be the single biggest variable that will change your physique. I suggest getting a diet coach. This person can give you a base diet and then make adjustments based on how your body responds. Oh, and you'll probably have to do cardio too.

[CZERWIEC]

2/22
Side Laterals: 25x12x4
Machine Press: 90x15,140x12,180x10x2
Cable Front Raises: 30x15,40x15,12
Cable upright Rows: 50x25,70x20,90x12
Pushdowns: 50x25,55x15,60x15,65x12
EZ Extensions/press: 75x15/15, 95x10/10 Evening cardio: 500m rowing sprints
My diet is a carb cycle: mon:no carbs, Tues: low Carbs: Wed:no thurs:low Fri:no Sat: high Sun:low
I'm going to try dieting on my own until I think I would be able to do a show. Then I use to train with Shelby Starnes so if I get to that point would look him up

[GirlyMuscle]

No carbs and low carbs are cycling? No high/carb up days? If I were you I'd get with Shelby now and figure out a basic diet. He certainly knows his stuff.

[masterschamp]

I agree with GirlyMuscle and Drive On......get a knowledgeable coach...Shelby is a great choice....and you are definitely going to have to manipulate your diet and stat incorporating cardio on a regular basis.. Drive On was right on the money....the diet is the dealbreaker.

Keith

[CZERWIEC]

My high carb day is Saturday that's high+, cardio is every evening. I do the concept rowing machine either long distances or multi sprints.

[CZERWIEC]

V Bar Pulldowns: 50x20,55x12,60x10,65x10,70x8
Wide grip Pulldowns: 100x15,130x15,150x10x2
Seated Row: 100x15,130x12,150x10x2
DB Rows: 75x15,15,12
Stiff arm pulldowns: 20x15
Alt DB Curls supersett with hammer curls: 25x15/12,12/12,12/12
nite cardio: 5000m row

[CZERWIEC]

Overhead log press: 90x10,110x8,135x5,155x3x2
superset: pushdowns/cable extensions: 55x20/8.50x15/8,45x15/8.40x15/8,40x15/8
superset: sidelaterals/front lats: 20x20/10,15x15/12x3
had to be short today
nite cardio: 2000m row

[CZERWIEC]

Another time shorten workout, Wednesday though will be kickin the legs
15"rackpulls: 225x6,315x3,390x3,370x6,330x8,315x10
Machine decline benchpress: 90x20.180x15,230x15,270x8x2
Machine bench: 90x12,200x10,230x8
Nite cardio: 1000m row

[CZERWIEC]

Leg press: 90x15,185x12,290x12,320x10,370x6
Machine Squats: 250x12,330x12,350x12
1 leg extensions: 40x20,60x15x3
leg extensions: 90x10,100x10
Nite cardio: 500m sprints rower

[CZERWIEC]

FunDay Training:
Overhead Log Press; 90x5x2,110x3,130x3,140x1,150x1,160x1
Farmers Walk: 160x90',180x90'x2200x90',250
SandBag Carry: 150lb x 180'x2

[Hammerfit]

FunDay Training:
Overhead Log Press; 90x5x2,110x3,130x3,140x1,150x1,160x1
Farmers Walk: 160x90',180x90'x2200x90',250
SandBag Carry: 150lb x 180'x2

What are you using to do farmers walk? I have clients do this on trap days and it always fun

[CZERWIEC]

We have farmers handles, though my friend made his own from piping from homedepot. Couple months ago we did 10 sets at 180 feet at a lite weight I believe 160lbs. He'd go then I go an my traps were never so sore the next day. Plus a good change of pace, fun day. That sandbag carry is no joke either really feel it in hams and glutes as well as upper body since it was bearhug style

[Hammerfit]

We have farmers handles, though my friend made his own from piping from homedepot. Couple months ago we did 10 sets at 180 feet at a lite weight I believe 160lbs. He'd go then I go an my traps were never so sore the next day. Plus a good change of pace, fun day. That sandbag carry is no joke either really feel it in hams and glutes as well as upper body since it was bearhug style

Snap a pic next time if you can remember of the piping contraption

[CZERWIEC]

SAT Work
Side laterals: 25x15x2,30x10,8
Machine overhead press: 90x15,140x12,180x10x2,90x25
Upright rows: 50x15,70x12,12,10
Front Delt raises: 25x12,12,10
Pushdowns: 50x20,55x15,60x12,65x10

[HeavyDutyGuy]

Good stuff! Keep bringing it!

[CZERWIEC]

Thanks!
Monday:
V Bar Pulldowns: 55x20,60x15,65x10,70x8,75x5
Seated Row: 100x25,150x15,155x10,160x8
1 Arm Seated row: 50x12,60x10,70x10,80x7
Superset: ez curl/standing cable rows: 70x12,40x12/ 70x12,40x8/70x12,40x6

[CZERWIEC]

15" Rackpulls: 225x6,315x3,405x3,385x6,345x8,330x10
DB Sidelaterals: 15x25,20x20,20x15x2,20x12
Machine shouldpress: 100x20x2,100x15x2,100x12
Upright rows: 70x15x3
Pushdowns: 55x20

[CZERWIEC]

Machine Bench: 90x25,140x15,180x12,230x10,270x8
Machine Decline Bench: 90x15,180x12,230x10,270x8
Incline Flys: 45x20,15,12,12
DB Pullovers: 55x15x4
1 arm preacher curl: 50x8,40x10,35x12

[CZERWIEC]

Yoke walk: 280x90',370x90',460x90',510x90'
Log lockouts: 140x1,190x1,160x1,170x1,180x1,195x1,200x1
Farmers walk: 180x90x4trips
SandBag Carry: pick up from bench 200lb x50',200x100',200x50'

[mrky03]

Workouts looking good, consistency pays off!

[CZERWIEC]

I hope so... then I have a bad day like Saturday
Shorten workout: leg extesions: 70x25,100x15,110x12,120x10x2
Vertical leg press: 90x25,180x15,270x12,320x12,370x10

[HeavyDutyGuy]

No bad days! Just different experiences! Learn and grow baby!

[CZERWIEC]

Good thought heavy.
DB Laterals: 20x15,25x12x3
Machine overhead press: 70x20,100x15,130x12x3
DB Front laterals: 25x12x3
Cable uprights: 100x12x3
DB Shrugs: 80x20x3
Pushdowns: 55x25,60x20

[CZERWIEC]

ARMS (biceps)
wall curls: 20x10,35x10,55x20x3
lying cable curls: 30x20,35x20x2
db spider curls: 15x20x3

[Hammerfit]

ARMS (biceps)
wall curls: 20x10,35x10,55x20x3
lying cable curls: 30x20,35x20x2
db spider curls: 15x20x3


I love spider curls! Great job keep up the hard work!

[CZERWIEC]

Thanks for the encouragement
machine incline bench: 90x10,140x20,180x20,230x12
mchine bench: 220x20,230x12
close grip bench: 75x20,100x15
reverse grip one arm pushdowns: 10x20,15x20x2

[CZERWIEC]

machine upright rows: 45x10,95x10,140x10,155x10,185x10
Seated DB Power Cleans: 25x20,30x20x2
BB Lateral raise on incline bench: 20x20,30x20,45x20

[mrky03]

Staying consistent I see, that's what it takes in abundance! Lol

[HeavyDutyGuy]

Good stuff! Makes me want to turn around to go train more! Keep it up!

[CZERWIEC]

Computers been down will pick of as of 3/21
Bench: 135x8,185x5,225x3,235x1x3sets
DB Bench: 30x10,50x10,60x10,80x8,60x20
Tricep overhead cable ex: 45x20x2
skulls: 75x20x2
21's: 1 set 55lb
cardio: rowing sprints 1000m

[CZERWIEC]

Log press: 90x5,110x5,130x3,140x1x3sets
Machine overheadpress: 100x15,130x12,160x10,200x8x2
DB Laterals: 25x15,15,12,12,
machine upright rows: 70x12,90x10x3
Front cable raises: 50x12

[CZERWIEC]

Bench Press: 95x8,135x5,185x3,235x1x4setss
machine incline bench: 135x20,185x15,225x12,275x10x2
pushdowns: 50x25,60x20,70x15,80x12,90x10
alt db curls: 25x15,35x12,45x8

[mastersfreak63]

Bench Press: 95x8,135x5,185x3,235x1x4setss
machine incline bench: 135x20,185x15,225x12,275x10x2
pushdowns: 50x25,60x20,70x15,80x12,90x10
alt db curls: 25x15,35x12,45x8

Looks tight. Any competiton plans??