2007 Transformation Contest

Well, did I scare you guys? lol I hope everyone is doing well, training hard and still hanging on to their results. I finally broke off my Oreo Cookie habbit, damn that was hard to do. But now I am 100% back on track. Started my clean bulk a few days ago and things are going very well.

Here is a pic taken the other day.

Bodyweight is at 195lbs bf is approx 8 - 10% I have entered a Bodybuilding contest set for November and I will be in the Mens Open. I cant wait!!

Wow, it is finally over! I woke up around 9am and started my day off with a quick trip to the gym to weigh in, their scale is more accurate than mine at home. I weighed in at 179.5lbs. My bodyfat is approx 5 to 6% My goal was 4% so I came close.

I am posting my pics now because I have allot to do today and allot of food to eat!

I would like to thank the following people for their help and contributions to my diet and exercise.

Chuck Rudolf for his dieting and training expertise!

Dwayne with Syntrax, for the supplements they offered.

My wife Lei for pushing me and calling me names to motivate me.

Scivation for their kick ass supplements!

Rich with Bodybuilding.com for this wonderful opportunity and for all his hard work putting this together.

I also want to thank the supplement companies that helped with sponsoring the contest. And a BIG thank you to Dersuan (spelling) for making that happen.

My stats at the end of the contest:

5′ 10"

179.5lbs

5 to 6% BF

I have lost a grand total of 23lbs of fat since the start of this contest and a whopping 50+lbs since November 2006!!

Here are the pics" 1st three are the required and the others are extra.

No training, No cardio just rest and relaxation. It’s been an awesome 12 weeks and loved every minute of it. I cant complain about any part of all this. Everyone made some killer transformations and should be very proud of themselves. Tonight is a wonderful night… the last night of my damn diet! lol

I plan to take a week or two off then hit a clean slow bulk and enjoy the new foods I get to have. Cant wait to have my Sushi Saturday night! wow, hope I can hold off until tomorrow!

I will be posting my pics fairly early in the morning so I can begin my feasting! Good luck to everyone!

I did my last workout and cardio session tonight. My diet and routine have really paid off with burning the fat off my frame. I am very pleased with my results and will continue to train and diet long after this wonderful contest is over. It has been a wonderful 12 weeks and i wouldnt trade 1 minute of it! I got to meet a few really cool people and have spoken to a few of them online and on the phone, each contestant is awesome in their own way and brought a really unique light to this transformation contest! Congrats to everyone!

Tonights workout consisted of a few sets of calf raises and 20min of cardio on the stair master. No more workouts or cardio for a long time! lol I plan to take a week or two off and enjoy some good food! Sushi is the first victom on my list!

I will post my after pics saturday morning fairly early, reason being i want to get started on my partying and celebration! Not celebrating my hopeful victory but celebrating the end of 12 weeks of hard dieting.

see ya saturday!

Today was a totally different workout than I normally do. As part of my diet and training program I decided to do a lighter weight for a very high amount of reps. I have heard several people doing this and they say it works well for them so I gave it a try and loved it.

Heres the workout:

CHEST / SHOULDERS / TRICEPS

CHEST
Incline DB press
2 sets of 15 reps with 65lbs
2 sets of 15 reps with 55lbs
2 sets of 20 reps with 50lbs

Pushups
1 set until failure (30 pushups)

SHOULDERS
Seated DB press
3 sets of 15 reps with 35lbs
3 sets of 15 reps with 30lbs
1 set of 10 reps with 30lbs

DB side raise
6 sets of 15 reps with 15lbs
1 set of 10 reps with 15lbs

TRICEPS
Press downs with rope
5 sets of 20 reps with 80lbs

CARDIO
20 min on the stair climber

ABS
2 sets of 30 reps on crunches, side raises and leg raises…abs are coming in VERY nicely.

It wasnt a "hard" workout but the high reps made my muscles feel really good and it was a nice change from doing very heavy weight all the time.

I was unable to train legs tonight, ended up getting my new car today and spent a VERY long time at the dealers. Glad i thought to take my meals with me! lol I will do legs tomorrow afternoon. I am very excited to have my new car, I got a 2007 Jeep Wrangler and boy is she bad ass. I got my wife a 2006 Jeep Liberty and that little sucker will fly!

I hope everyones training and diet are going well, post my workout tomorrow!

Took last night off from the gym. I am working on getting my new car. I test drove a NICE Dodge 1500 HEMI. Damn that sucker could fly. I decided to go with something a little less tempting to speed in so I am looking at a Jeep Liberty, Duke Blue Devil Blue baby! Spent a long time at the dealers lot trying to work them down but these suckers dont wanna budge…. so i wait. lol

Anyway, calories are adjusted and i am adapting better now than ever. I am seeing veins on top of veins and more muscle fibers coming thru. I am seeing allot of fat burning off and muscles are coming in nicely.

Here is tonights workout, legs are tomorrow…oh boy.

TRICEPS / BICEPS / CALVES / ABS

Triceps

Weighted dips 4 sets 8 reps
45lbs + BW All sets
Drop Sets: 25lbs + BW 8, BW x 10

DB overhead ext 4 sets 8 reps
80lbs, 90lbs, 100lbs, 110lbs
Super Sets: 60lbs x 8, 30lbs x 10

Press downs  4 sets of 8 reps
100lbs, 120lbs, 140lbs, 160lbs
Drop Sets: 90lbs x 10, 40lbs x 12

Biceps

Straight bar cable curls  4 sets 8 reps
100lbs, 110lbs, 120lbs, 130lbs
Drop Sets: 80lbs x 8, 50lbs x 10

DB 1 arm preacher curls  4 sets 6 reps
30lbs, 30lbs, 30lbs, 40lbs
Drop Sets: 30lbs x 6, 20lbs x 6

Calves

Seated calf raise  4 sets of 15 reps
135lbs each set

ABS

Crunches 4 sets 30 reps

No cardio tonight. I lost my love for cardio somewhere lol. I will hit it for sure tomorrow morning and then come back later and do legs, abs, calves. I hope everyone has a great weekend!

ONLY 8 MORE DAYS PEOPLE!

Hell, it’s Friday, the weather is beautiful and the night is young. I am taking the night off and will hit quads tomorrow. I am taking my drop dead sexy wife out to dinner. I am gonna enjoy me some Outback steakhouse! …. keep in mind i will be eating top sirloin and green beans there with no spices….what? you thought i was gonna slip? lol please.

Anywho, i hope everyone has a great weekend and that you all are doing well on your diets and training!

Pretty decent arm workout tonight. It was kinda nerve racking at the gym because they were testing the fire alarms. Damn thing was screaming for an hour! Finally they shut it off and everyone started applauding and cheering. lol

Everything is going very smoothly and i cant complain much. I am starting to get more and more hungry, seems like the beast within wants to be fed even more food and more often. I started taking Spyce as of yesturday to help control my appetite. Gotta keep it in check!

On to tonights workout.

BICEPS / TRICEPS

Triceps

Weighted dips  4 sets of 6-8 reps
90lbs +BW each set
Drop sets: 45lbs +BW for 8, BW for 8 reps

Skull crusher with close grip press  4 sets of 8 reps
55lbs, 65lbs, 75lbs, 85lbs

Press downs with straight bar 4 sets of 8 reps
110lbs, 130lbs, 160lbs, 190lbs
Drop sets: 170lbs x 6, 150lbs x 6, 120lbs x 6, 90lbs x 8

Biceps

Alt DB curls  4 sets of 6-8 reps
40lbs, 45lbs, 55lbs, 60lbs
Drop sets: 40lbs x 6, 25lbs x 8

1 arm DB preacher curl  4 sets of 8 reps
35lb DB each set
Drop sets: 25lbs x 8, 15lbs x 10

DB hammer curls 3 sets of 10 reps
25lbs each set

I was not able to go up on weight, biceps are my weakest bodypart. I have never curled over 120lbs. I would love to load up the 45lb bar with a 45lb plate on each side and rep it out!

Diet and supplements are rockin. I tried the Epic Nutrition 4 Nitro Tropic lemonade flavor. It wasnt to bad but i couldnt drink it all, it made me feel sick to my stomach so i wont be drinking it anymore. I guess that my body cant handle stims right now. Calories are about to be cut one last time for the final run. It doesnt look like i am going to hit 4% BF for the end of this contest but I will be staying on my diet a few weeks after the contest. I am testing a new supplement and want to see what it can do for me during a cut.