I Am My Maker

[D-NUTZ]

Well if they base it on a "Transformation" you will be fine......since you have definately been transformed. Good Luck!

Thanks. Its gonna be tough, a lot of guys who were ripped quit training and ate like shit for weeks just to get fat for this contest so they got pretty shredded and had the illusion of transforming. I will find out in a few weeks how I did.

[D-NUTZ]

7-16-11 Hams/Calves

45 Minutes Stepper in the AM

5 Minutes Sauna Pre-Workout
5 Minutes Treadmill Pre-Workout

Hamstring Leg Press
200x15
290x15
380x12
470x10
560x8 *DS* 380x12 *DS* 200x15

Freak Ham Blasters
BWx10
BWx10
BWx10
-Assisted.

Seated Leg Curls
100x12
110x12
120x10 *DS* 80x10 *DS* 40x20

Dumbbell SLDL
55x15
65x12
75x10
75x10
-First three sets were completely stiff legged. Last set was more of a Romanian Deadlift.

Seated Calf Raises
90x20
140x12
180x15
230x8

Leg Press Calf Raises
200x20
200x20
200x20

Ab Work

10 Minutes Sauna Post Workout
Stretch Post-Workout

Notes:
-MUCH better today. The refeed did the trick. Depending on how the scale treats me Monday, I may have one every 4th or 5th day like I mentioned above.
-Decided to keep track of my rest times today using the stopwatch on my IPOD. Times were .45 between every set, 1:30 between movements, 3:00 between bodyparts. Of course if I couldn't find a plate or DB, it could of been a few extra seconds but this generally what most of my rest times were like. Really kept my ass moving so I think I am going to keep doing this and I will make sure to mention my rest times each day in here.
-Off tomorrow. Heading to the beach for the day. Since my gym's hours suck on Sundays (1PM-5PM), odds are I won't get in. If I get back early I will go in and hit some cardio and abs though.

[D-NUTZ]

7-18-11 Chest

45 Minutes Stepper in the AM
Stretch Post Cardio

5 Minutes Sauna Pre Workout
5 Minutes Treadmill Pre Workout
Rotator/Shoulder Warmup Pre Workout

Incline Barbell Press
135x12
160x10
185x7
190x4 *DS* 135x8 *DS* 95x10

Star Trac Chest Press
80x12
90x10
100x7 *DS* 50x10

PecDeck
100x15
100x15
125x12
125x12
-Using various grips and angles to hit different parts of the chest.

Incline Dumbbell Press
65x10
65x10
65x9 *DS* 40x10

High Cable Crossovers
36x15
48x12
48x8 *DS* 24x15 *DS* 12x15

Flat Barbell Guillotine Press
135x9
115x9
95x10
-This really stretched the chest out. Absolutely no pump from this, but its a great stretching movement to finish off the day. Probably would of been better in the smith because it was a bitch a stabilize the bar.

5 Minutes Sauna Post Workout
Stretch Post Workout

Notes:
-Weight was 197.8 this morning. Down 1.6 from last week.
-Rest periods were anywhere from 0:45 to 1:00 between sets depending on how long it took to find plates or dumbbells. 1:30 or so between movements.
-Awesome, awesome chest workout tonight but weak as hell. The shorter rest periods really kicked my ass but made for a great pump. Keeping track of my rest periods was one of the smartest things I have done in a while.
-Back/Calves/Abs tomorrow.

[D-NUTZ]

7-19-11 Back/Calves/Abs

45 Minutes Arc Trainer in the AM
-Both steppers were taken so the Arc Trainer is the next best thing.
Stretching Post Cardio

5 Minutes Sauna Pre Workout
5 Minutes Treadmill Pre Workout

Wide Grip Pullups
BWx10
BWx10
BWx8
-Planned to add weight for a fourth set but with the 45 second rest periods, I died out fast.

Underhand Barbell Rows
135x15
185x12
225x10
275x7 *DS* 185x10 *DS* 135x12

EZ Bar Seated Cable Row
144x15
168x12
180x10 *DS* 120x10

One Arm Star Trac Neutral Grip Pulldowns
100x12
120x10
140x10
150x8

Star Trac Wide Neutral Grip Rows
80x12
90x12
100x10 *DS* 50x20
-Not a complete neutral grip....more like a \ / grip but a lot wider than a v-bar cable attachment.

Hyper-extensions
BWx15
BWx15
BWx15
+25x10

Leg Press Calf Raises
200x35
200x35
290x25
380x15

Bent Knee Leg Press Calf Raises
200x25
200x25
290x15
-The bending of the knee targets the Soleus.
Ab Work

5 Minutes Sauna Post Workout
Stretch Post Workout

Notes:
-Rest times were: 0:45-1:00 between sets depending on how long it took to find weights, 1:30 between movements, and 3:00 between bodyparts. Abs were done with no rest between sets.
-Went in feeling kind of drowsy today but that went away as I sat in the sauna preparing for the workout. Felt pretty strong. Had a great pump going then about halfway through the star trac pulldowns, I lost it. Tried to really squeeze on the last few sets of those and the star trac rows but just couldn't get it back. Lower back blew up during the hypers but it went away as soon as I was done. Got a slight pump and a killer burn. Abs were destroyed. The loss of the pump may be a sign of being depleted again so I will probably have to refeed either tomorrow night or Thursday night. Gonna play it by ear and see how I feel tomorrow and how the workout goes. I don't want to take the refeed until I need it.
-Delts/Traps tomorrow.

[D-NUTZ]

7-20-11 Delts/Traps

45 Minutes Stepper in the AM
Stretch Post Cardio

5 Minutes Sauna Pre Workout
5 Minutes Treadmill Pre Workout
Rotator/Shoulder Warmup Pre Workout

Seated Dumbbell Press
45x15
55x12
65x10
75x7 *DS* 50x6 *DS* 25x12

Barbell Upright Row
95x15
105x12
115x12
125x10 *DS* 95x10 *DS* 45x20

Dumbbell Rear Raises
20x15
25x15
30x12
35x10 *DS* 15x12

Rope Face Pulls
84x15
96x12
108x12 *DS* 72x12 *DS* 36x20

Plate Front Raises
25x15
35x12
45x10

Barbell Behind the Neck Press
45x20
75x15
95x9
105x8 *DS* 75x6 *DS* 45x10

Barbell Shrugs
135x15
225x12
315x10
405x6 *DS* 225x12 *DS* 135x20

5 Minutes Sauna Post Workout
Stretch Post Workout

Notes:
-Rest times were 0:45 between sets, 1:30 between movements, and 3:00 between bodyparts. Shrugs were around 1:00 between sets though.
-Just straight killed it today, best delt workout ever. Thats all I can say about this one. Wore a tank today for shoulders for the first time and I was able to really focus and concentrate on them. I attribute my badass workout to wearing the tank, I actually got a hell of a pump (even though it died the second I was done with the workout) and I looked like I had halfway decent shoulders.
-Definitely don't need a refeed today. Still playing it by ear and will see how the workout tomorrow goes and how I feel.
-Arms tomorrow.

[Dadup]

when will you find out about the transformation contest man? Congrats again, you look great!!!

[D-NUTZ]

when will you find out about the transformation contest man? Congrats again, you look great!!!

Uhh, around Monday I think. 2nd place baye be realistic, but I haven't seen everyones after pics but this guy has to have first locked down, looks crazy insane...

http://www.ironmagazineforums.com/on...ining-log.html

[MIKE]

Thats awesome man!!! congrats on the progress. It's great to see young guys taking control of themselves! keep it up.

[D-NUTZ]

Thats awesome man!!! congrats on the progress. It's great to see young guys taking control of themselves! keep it up.

Thanks man. Hope to get HUGE someday.

[D-NUTZ]

7-29-11 Quads/Abs

Machine Hack Squat
1PPSx12
2PPSx12
3PSPx10
4PPSx8 *DS* 3PPSx8 *DS* 2PPSx8 *DS* 1PPSx10

Reverse Machine Squat
1PPSx12
2PPSx10
3PPSx10
4PPSx8
-Resembled a front squat.

Leg Press
3PPSx20
5PPSx12
7PPSx1
-Didn't like the pressure on my lower back so I moved on.

Leg Extensions
50x15
80x12
120x12
160x8 *DS* 100x6 *DS* 40x15

Adduction
50x20
90x20
130x15
170x10

45 Minutes StairMill Post Workout
-Hard as hell.

Notes:
-Bad ass workout. Veins in my quads were crazy during the hacks and machine squats.
-Cheat meal. Steak, Vegetable mix heaven, corn, and garlic bread followed by some ice cream from Cold Stone.

[D-NUTZ]

7-30-11 Hams/Calves

Seated Leg Curls
70x15
90x15
120x15
160x12
200x7 *DS* 140x6 *DS* 100x8

Hamstring Leg Press
2PPSx12
4PPSx10
5PPSx10

Standing Leg Curls
30x12
40x10
50x8

Lying Leg Curls
50x15
70x12
90x10
110x8 *DS* 70x6 *DS* 30x12

Donkey Calf Raise
200x20
240x20
300x20
400(Stack)x15

Seated Calf Raise
90x20
135x15

Rotary Calf Raise
200x15
240x12

Standing Calf Raise
185(Stack)x10

45 Minutes StairMill Post Workout

Notes:
-Lots of calf work to play with all the new machines. Some BIG mothers in the gym.

[D-NUTZ]

7-31-11 Cardio/Abs

45 Minutes Stepper

Ab Workout

Notes:
-Back home.
-Chest today.

[D-NUTZ]

8-1-11 Chest

45 Minutes Stepper in the AM

Incline Barbell Press
45x15
115x12
135x12
165x10
185x7
205x5 *DS* 135x9

Incline Dumbbell Press
50x12
60x10
70x10
80x6

Incline Dumbbell Fly
35x12
45x10
55x7 *DS* 35x6 *DS* 20x10
-Kept my arms straighter and straighter each drop set.

Flat Machine Press
1PPSx15
1&25x9
1&35x6 *DS* 1PPSx7 *DS* 25PSx12

Middle Cable Crossovers
36x12
24x12
24x12
24x12
-Different angles.

Notes:
-Weight was 193.0 this morning. Down 3.2 from last week.
-Still weak as hell, but stronger than I have been the past couple weeks.
-Back/Calves/Abs tomorrow.

[fishmeat]

One hell of a mission bro.... one hell of a job !! I know how hard this is... just lost over 70lbs myself. I gotta say tho, age is your asset. Your getting druglike results because your test & gh levels are at their highest ever at your age & physical condition. Congrats !! Metabolic overhaul !! Fuck N. A !! You did it man..... your on your way. I'd start hitting the hanging leg raises, & weighted rope crunches. 3times a week. 3-4 sets ea, no more than 20reps a set...

[D-NUTZ]

8-2-11 Back/Calves/Abs

45 Minutes Stepper in the AM

Reverse Grip Pullups
BWx12
BWx10
+25x6
+45x5 *DS* BWx6

Dumbbell Rows
75x12
85x12
95x10

Star Trac One Arm Neutral Grip Row Machine
100x12
120x10
140x10
160x8 *DS* 100x6 *DS* 40x15
-The 100 and 40 dropsets were done with both arms.

Regular Grip Pulldowns
120x12
132x11
144x9
156x6 *DS* 84x12

Straight Arm Pressdowns
72x15
84x15
96x12

Hypers
BWx12
BWx12
BWx12
-Nothing strenuous. Trying to get the blood into my lower back to hopefully promote some recovery.

Seated Calf Raises
90x25
140x20
180x15
230x8

Leg Press Calf Raises
400x15
400x15
400x15

Abs

Notes:
-Tweak my lower back sometime two weeks ago. Not sure when, but I am guessing the shitty form I had for front squats followed by heavier than normal SLDL the next day didn't help. I tried to keep out movements that involved stabilizing myself.
-Delts/Traps tomorrow.