2007 Transformation Contest

Well, it was an awesome 12 weeks of dieting to finish off my compelte transformation of over 70 lbs that took a year. What a way to end it eh?

Id like to thank

- My buddy, inspiration, and coach (In that order), Layne Norton. Its been great working with him, hes a great guy to get to know, really knows his stuff, and this would have taken alot longer and would have been a major mess of trials and errors without him. The mark of a great coach is not to teach, but to inspire. This is what this guy is all about. Big thanks Layne, you rock buddy.

- Rich, and all the BB.com staff, for making this possible. It was a smooth sailing 12 weeks, and it definitely kept me at the top of my game. Much thanks for the opportunity guys

- My competitors, especially Chuck and Vanessa, for Nit-picking on me which I used as fuel in the gym

- All the people that have supported me on my journey so far, including but not limited to Alberto(FATHER FLEX), Sage(spirit3530), Hola Bola, rippedmaz, Dan(young_squatter), Coulaid

- On a more personal note, id like to thank my dad for being incredibly supportive of my bodybuilding lifestyle, especially in a culture where body building and supplementation are to a certain extent taboo. Id also like to thank my off and on gym buddy Chessy for pushing me through torturous workouts when my fire was running low.

Ive lost a Total of 18 lbs during the the last 12 weeks. I have maintained my strength and muscle mass.

On with the pics!

Circuit training upper body, pump only

Cybex Row

70 lbs x 20

Precor Pec Dec

50 lbs x 15

Cable Lateral Raises

10 lbs x 15

Tricep Pressdowns

50 lbs x 15

Cybex Bicep Curls

25 lbs x 20

Cybex Crunches

50 lbs x 15

Repeat Above circuit training 4 times.

Sodium @ 2000mg
Water @ 2 gal
Carb @ 160g
Pro @ 175g
Fat @ 40g

Very short, light, pump-up routine

Leg Extensions:

[1] - 40 lbs x 15
[2] - 35 lbs x 20
[3] - 35 lbs x 20

Lying Leg Curls:

[1] - 35 lbs x 15
[2] - x 15
[3] - x 15

Cybex Crunch Machine

[1] - 50 lbs x 15
[2] - x 15
[3] - 30 lbs x 25

Seated Calf Raises:

[1] - 25 lbs x 20
[2] - x 20
[3] - x 20

30 Minutes moderate Intensity (Jogging) cardio

Sodium @ 2000mg
Water @ 2 gallons
Carbs @ 140g
Pro @ 200g
Fat @ 38g

Still filling out better. All muscles feel really full. looking vascular and lean. Slight h2o spillover that will be fine by final pics day.

Flat DB Bench:

[1] - 30 lbs x 20
[2] - 25 lbs x 20
[3] - x 20

STR Time: 40 sec

DB Incline Bench:

[1] - 20 lbs x 20
[2] - x 20
[3] - x 20

STR Time: 40 sec

Pec Dec

[1] - 40 lbs x 20
[2] - x 20

STR Time: 30 sec

DB shoulder Press:

[1] - 15 lbs x 20
[2] - x 20
[3] - x 20

STR Time: 50 sec

DB Lateral Raises:

[1] - 5 lbs x 30
[2] - x 30
[3] - x 30

STR time: 30 sec

Tricep Pressdowns:

[1] - 40 lbs x 20
[2] - x 20
[3] - x 20
[4] - x 20
[5] - x 20
[6] - x 20

STR Time: 45 sec

Fun workout. Never felt these kind of incredible pumps in over a year. Was looking very muscular, vascular, and lean. Looking very filled out. Only going to get better

CHO : 160g
PRO : 200g
FAT: 40g

Sodium - 2000mg

Water - 2 Gallons

More depletion. this one felt exponentially easier than the leg day depletion.

BB Bent Over Rows (Close Grip, Overhand Grip)

[1] - 95 lbs x 15
[2] - x 15
[3] - x 15

STR time: 45 sec

Chest Supported DB Rows:

[1] - 30 lbers x 15
[2] - x 15

STR Time: 45 sec

Close Grip Lat Pulldown(Machine)

[1] - 45 lbs x 20
[2] - x 20
[3] - x 20

STR Time: 40 sec

Wide Grip Lat Pulldown (Machine)

[1] - 30 lbs x 30
[2] - x 30
[3] - x 30

STR Time: 30 sec

Machine Rows:

[1] - 30 lbs x 20
[2] - x 20
[3] - x 20

STR Time: 50 sec

Cable Straight-Arm Lat Pulldowns(Standing)

[1] - 30 lbs x 20
[2] - x 20
[3] - x 20

STR Time: 40 sec

DB Bicep Curl

[1] - 10 lbs x 20
[2] - x 20
[3] - x 20
[4] - x 20

STR Time: 35 sec

Machine Bicep Curl

[1] - 15 lbs x 20
[2] - x 20

STR Time: 30 sec

Looking much more filled out than I have in a long time. Carbs have been high. Looking slightly spilled over though, should be gone by saturday with my final week plan done by Layne.

Sodium @ 3500mg
Water @ 2 gallons
CHO @ 180g
Protein @ - 175g
Fat @ 40g

Wow. Not feeling well + depletion workout = one sick dog. Feeling really horrible, and the workout felt HARD and painful.

All exercises had a 3 0 1 tempo(3 second negatives, no pause, 1 second positives). 30 seconds rest between each set, 2 minutes between exercises. The purpose of the next one week of workouts will be to deplete the target muscle’s glycogen stores.

Leg Press:

[1] - 110 lbs x 20
[2] - 90 lbs x 18
[3] - 90 lbs x 15
[4] - 70 lbs x 15
[5] - 70 lbs x 15

Leg Extension:

[1] - 50 lbs x 20
[2] - 30 lbs x 15
[3] - 30 lbs x 15

Romanian DL:

[1] - 95 lbs x 20
[2] - x 20
[3] - x 20

Lying Leg Curls:

[1] - 30 lbs x 20
[2] - x 15

Leg PRess Machine Calf Presses:

[1] - 90 lbs x 20
[2] - 100 lbs x 20
[3] - 100 lbs x 15

Seated Calf Raises:

[1] - 35 lbs x 20
[2] - x 20
[3] - x 20

Seems like nothing, but those short rest times were a killer. Felt like puking right through set 3 of Leg Presses till the end. 40g of dextrose in my post workout shake almost sealed the deal on throwing up, but I managed to keep it down.

Close Grip Pullups (Palms forward, full negatives)

[1] - BW x 10
[2] - x 8
[3] - x 8

Semi Wide Grip Pullups:

[1] - BW x 6
[2] - x 6

Hammer Pullups:

[1] - BW x 8
[2] - x 6
[3] - x 6 + 4 forced reps w/negatives

One arm Widge Grip Lat Pulldowns:

[1] - 40 lbs x 15
[2] - x 15

DB Rows:

[1] - 65 lber x 8/8
[2] - x 8/6

BB Bent Over Rows (Close Grip, Overhand)

[1] - 110 lbs x 10
[2] - x 10

Parallel Bar Dips

[1] - BW + 15 lbs x 12
[2] - +25 lbs x 8
[3] - x 6
[4] - x 6 + dropset BW x 5

Tricep PRessdowns:

[1] - 50 lbs x 12
[2] - 60 lbs x 10

Quality workout.

DB Flat Chest Press:

[1] - 60s x 5
[2] - x 4
[3] - 55s x 5

Machine Incline Press:

[1] - 110 lbs x 10
[2] - x 10

Chest Dips (Wide Parallel Bars)

[1] - BW x 12
[2] - x 12

Pec Dec Flyes:

[1] - 85 lbs x 12
[2] - x 12 + 2 forced reps w/negatives

BTN Split Press:

[1] - 100 lbs x 5
[2] - x 5
[3] - x 5

DB Lateral Raises:

[1] - 15 lbs x 12
[2] - x 10

DB Curls (Cheat)

[1] - 30 lbers x 8
[2] - x 6

DB Curls (Seated, Strict, Mild Incline)

[1] - 20 lbers x 8
[2] - x 6

BB Reverse Curls:

[1] - 30 lbs x 10
[2] - x 10

Solid workout.

Im looking MUCH leaner this week. Seeing chest seperation, some vascularity in the pecs, and some mild striations in the delts. Looking very very sharp, calipers have me at 7.5% bf. Im probably between 9-10.

Front Squats:

[1] - 115 lbs x 8
[2] - x 8
[3] - x 6
[4] - x 6
[5] - x 6

Leg Extensions:

[1] - 150 lbs x 10
[2] - 130 lbs x 12
[3] - 130 lbs x 8
[4] - 110 lbs x 10
[5] - 130 lbs x 8 +  dropset 90 lbs x 4 + dropset 70 lbs x 2

SLDL:

[1] - 205 lbs x 4
[2] - x 2
[3] - 185 lbs x 6

Seated Calf Raiss:

[1] - 90 lbs x 15
[2] - 100 lbs x 15
[3] - 105 lbs x 10
[4] - 100 lbs x 12 + dropset 75 lbs x 6 + dropset 50 lbs x 4 + dropset 25 lbs x 3

Decent workout.