2007 Transformation Contest

My final weigh in I was 205.5  I lost a total of 20.5 lbs over the past twelve weeks.  Could I have lost more?  Certainly.  Probably another 4-5 lbs.  However knowing that I had several bodybuilding contests on the horizon, and another 8-12 weeks of precontest preparation a head of me, I errorred on the side of cauction over the last couple weeks.  However just as a point of reference last year I was 221 lbs at eight weeks out.  This year I am 205.5.  Thus making preparation easier, and the likelihood of surpassing my previous best condition pretty evident.

I have a few thank you’s

1) To bodybuilding .com for even placing me within the event.  I was the first alternate and was not even part of the transformation contest when it first started.  Also for their very generous supplement stipend over the last three months.

2) Vanessa a/k/a Dvsness

Our friendly wager ( I admitted defeat previously and her frequent comments and banters were the flame that fired me up throughout the last 12 weeks.  The transformation which she (and phil) were making told me I had to give 100% each and every day if I did’nt want to be left in the dust.  I hope I held my own

3) To those who visited the blogs.  The comments and feedback were welcomed by all.  I truly appreciate all the support I got throughout the 12 weeks.

As one of the elder statesman of the group.  I just wanted to show that at any age, in spite of the work, family and other obstacles we experience on a daily basis, one can transform if they take action and consistenly follow sound nutritional, training and supplementation principles.  I hope I have done that.

When I first started I spoke about the "mirror test" Could I look myself in the mirror and be be proud of what i have done.  I am happy with the transformation thus far and know the next eight -twelve weeks will continue to bring changes

Well we have finally hit the last week.  Going to try to tweak a little, continue low carbs and a moderate carb load/water depletion.  Everyone has done a tremendous job.  I will do what I can and hope

Today was back and arms!

maybe it was the two grilled chicken sandwichs from mcdonalds I eat on my way to the gym,  LOL
Another 12 hour day at work and I knew at 8 PM if I didnt go straight to the gym I wasn’t going.  Besides with Matt in high gear, Vaneesa with her usual focus and discipline, and phil on the road back from his dental surgery—Well that was 3 very good reasons to get me to the gym.

Trying to focus mostly on compound exercises and get the most bang for the buck.  I was happy that i was still handling the 100 pounders for DB inclines.  Strength is stil there and vascularity is showing through.  Upper body I am pleased with the progress.  Abs and legs not so happy

Quad seperation is just not what I have achieved in the past at the same point.  Maybe father time has finally caught up to me.  Just started on the Thermolife Dicana  Worked up a good sweat on the elliptical that is for sure.  Lets see what the next week brings

Yesterday was quads.  Already feeling a little soreness setting in.  Basic quad movements and 20 minutes of ellipitcial.  Today will be hitting back with MORE CARDIO.  Going to get a much cardio in as I can over the next two weeks.  Just need to keep protein intake high and supplement with additional BCAA throughout the day.  Looking to stick to low carbs for the next 10 days.  I haven’t really measured carb intake precisely.  I tried to stick with 200 on training days.  A little less on others.  If I could get away with less and didnt feel tired than I just didnt eat them.  Not precise by any stretch of the imagination but oh well.

The next 10 days will be a good amount of meal replacements just as a matter of convenience. chicken and lots and lots of salad.  No complex carbs other than what is in the Prolab Lean Matrix

Wish me luck-time for the final leg of our journey!

This week is the first time since we started that I was disappointed in myself and felt I could have done alot more.  nutrition is always sound.  The order might chage, or I might throw a shake in where a whole food meal should be in a pinch but no real deviations.  Training was not what it should have been this week.  First part of the week I didnt get out of work until 8 PM and after working 12 hour days the intensity was just not there.  Did virtually no cardio this week.  Thursday I had my son and Friday the weather was terrible in the Northeast.  Made it home from work and wasnt about to go anywhere.

Today (Saturday) was the first workout that was back to normal.  Chest and Arms.  Good pump, strong vascualarity.  And ready for the stretch run.  I will plan better for the next two weeks.  Even going to resort to cardio first thing in the morning.  Right now holding at 208.  Would have expected to be breaking the 200lb mark by now so i consider myself slightly behind schedule  But certainly look leaner so that is all that matters.  The next two weeks are going to be RADICALLY different than this past week-for certain.

Well today marked the end of eight weeks of dieting.  2/3 of the way through.  Weighed in today at 205.  Down 21 lbs.  Today also marked the end of the DS Transformation Challenge.  I didnt do anything different.  Decided against any peaking methods for this.  Today trained chest and shoulders.  Training weights are starting to come down but that is expected.  Doing a little more machine work and cables than usually.  I see myself dropping another 8-10 lbs over the next week.  Cardio is being increased and some minor tweaks to my diet.  Dropped the Halodrol Liguid Gels.  Hopefully going to be adding some cutting agent in the next week.  Once my mail man delievers them

Starting to feel like I have reached a plateau over the last week in terms of weight loss.  Nutrition has been spot on.  Doing cardio daily.  Supplements in order but the scale wont budge and visually I dont see much change coming.  I have not been counting carbs and calories till this point but I might have to start.  Last four weeks will probably be carb cycling.  I think in my zeal to get in the best shape possible I might have been too restrictive in my calories.  Also going to add in some fish oils.  I stayed away from oils and fats since I was taking the Haladrol Liquid Gels, which contain arachidonic acid.  However after asking around I should have only been staying away from flax oil and not all the other items I was not using (ie: fish oil). Going to have to find some way to kick start the fat burning furnace again

Training is pretty much the same.  Just a rotation of 2 days on/1 off.  10-12 total work sets for large bodyparts, 6-8 for smaller with 20 minutes post workout cardio.  IT might be time to switch over to morning cardio.  That is going to suck since I hate getting up in the morning!

We will see what the rest of the week brings!

Seems like Matt and I are on the same workout rotation as it was legs for me as well.  My lower back has been "tweaked" for a little while and strength is on reserve mode so I stuck with machines today.  Also going to be increasing the reps into the 15-20 range and continuing on placing emphasis on constant tension.

Cybex Squat Press-6 plates each side 15 reps
Hack Squat (feet close) 2 45s & 1 25 Each Side 20 reps
Seated Leg Curls-4 sets @ 110 for 15
Leg Extensions-3 sets of 20 @ 90

Also through in some calf raises.  I have been neglected them but with a contest on the horizon I need to work on total development of every bodypart.

Wanted to do lunges but I got there a little late and the day care was closing soon.  Still got in 20 minutes of cardio on the treadmill.  4.0 MPH at a 7.0 incline

Overall it was a good workout.  Probably going to lower the volume some and focus on getting a greater fregruency of workout in.  Last 4 weeks most likely going to be a 3 times a week full body routine.  With a higher than normal amount of cardio.  I am never going to be a "size monster" so I have to worker harder and out condition others to win.

Will be starting Dicana

Like Vanessa I am also putting the final touches on the DS Transformation Challenge

Not really going to do much differently since the events I want to peak for come later.  Lower sodium, manipulate my water, and carb load on Vitagro and Glucophase

With the weather being the way it has been here in the Northeast, and missing last nights workout due to it, I was primed and ready for a great workout…………

Chest
After Vanessa mentioned it and reading an article by Christian Thibaudeau, I started with smith machine bench presses to the neck, elbows flared wide.  I have used them in the past but moved away from them recently.  Not anymore!  I have been using 2 45’s on each side for bench but this movement done properly humbles you. A 45 and 25 was all I could manage for 4 sets of 8.  Awesome pump.  Going to be using this as a prime movement much more.  The rest of the workout consisted of cable flyes, and incline machine presses supersetted with crossovers.  Felt good and it was time to hit arms. But not before seeing G. Diesl of Universal and a mainstay in the bodybuilding.com forum hit a RIDICULOUSLY HUGE AMOUNT OF WEIGHT in the bench like it was NOTHING. It looked to be 455 but not certain.

Arms-Well I was going through some old training articles I keep in a binder.  Came across some good stuff for arms that I hadnt done in awhile.  

Incline DB Curls supersetted with Rope Pushdowns
The rope pulldowns I do a little differently than most.  Doing them off a cable crossover,
Set an incline bench facing away from the stack of weights, sit down facing away from the stack and perform the rope pushdowns.  Next time I do them I will get a pic for a visual

Tricep Dips and Straight Bar Preachers

Machine Dips and Cable Curls

Sometimes I read the training weights that people on the forums do and I wonder why with all the time I have been training I cant handle those amounts.  I mean I am still barely able to use 45lb DB’s for a decent set of curls, One Arm Tricep Extensions with 30’s etc.  It get discouraged however since I get more comments about my arms than anything else, I guess I just have to accept it and not get discouraged.  I must be doing something right!

Nutrition

Was pretty much the same.  I have started to increase my intake of lean beef.  Flank steak was at a good price at the store so i picked a good amount up.  My son and I went to Red Robin for dinner.  That is certainly a place you can stay on target and still eat out.  Turkey burger, chicken burger and salmon burgers on the menu.  I went with a bunless turkey burger wrapped in lettuce and cheddar.  I am a cheese fanatic and that was the first time I had it since the contest started

My son was a riot last night.
The waitress took our drinks orders and asked if she should put his in a kids cup.  I said yes but was corrected by Tyler.  "I will take a glass please!" And his response when I asked the waitress  for a kid’s menu………………..  "Daddy I am not a kid anymore (he is 10) I dont need a kid’s menu."  I guess you are never prepared for them growning up right before your eyes