2008 Transformation Contest

So, after allowing myself to use Christmas day as a carbup before the contest, I knew I would be a tad ‘fuller’ for my starting weight and pics. I won’t let this upset me, mainly because my side tricep shot showed some definition, so we’ll count it as a win.

However, being one who hates being bloated, I immediately went back on plan this morning in an effort to get back into ketosis and rocking out my normal workout as soon as possible.

You can click here to find my BodySpace Workout Tracker, which shows the workout in an easy to read format. Alternatively, for those who like to get all of the information in one place, keep reading!

This morning I hit up the gym for some semi-fasted cardio. Semi-fasted meaning the only thing in my stomach was some BCAAs (Xtend) and some Gaspari 3rd Degree Burn which I am using until my Gaspari Sponsor package comes in the mail.

Morning Cardio

- Walk/Run Intervals - 28 minutes total -1.5 laps walk, 1 lap run, repeat x 8 (total 1.75 miles)
**Interesting note about these is that for my last run interval I hit a
27 second 1/12 mile time, which is a 5:25 min/mile pace, don’t I wish I could sustain that.**

- Stationary Bike - 15 minutes, Fat Burning Level 10, Total Distance 4.25 miles

- Stretching - 15 minutes deep stretches to ensure my legs were fresh for later lifting.

I then came home and shoveled the sidewalk and driveway, which was just FUN on my lower back and hamstrings.

After some nice rest and a few good meals, all according to my nutrition plan, the wife and I took my before pictures (see earlier blog) and then we were off to the gym for some heavy leg work and light cardio.

Legs:

Leg Extensions - 100×15, 110×15
- These are slow and steady, to get the blood pumping into the quads.

Barbell Squats - 115×15, 135×15
- These are also considered a ‘warmup’, which is why they are fairly light.

Leg Press - 360×15, 450×15, 540×15, 630×15
- This is where I really began to ‘feel’ the effects of running earlier in the day, 720 was just a NO GO.

Hack Squat - 140×15, 170×15
- This was the most fun of the night, I alternated going parallel and going A2G with these, talk about a way to just kill the quads and glutes.

Seated Hamstring Curls - 115×15, 130×15
- I’m debating going heavier on these, I can pull them pretty easily, but I really want the negative portion of the motion to remain nice and tight.

Dumbbell Step-Ups - 12s x 15, 20s x 15
- By this point in the workout I was getting lightheaded and ready to hurl. Gotta love doing step-ups and feeling like you are going to die.

Of course, we can’t forget our calves and abs.

Abs -
- Weighted Crunch Machine - 40×15, 50×15
- Hanging Leg Raises - BWx15
- Full Plank - 30 seconds

Calves -
Seated Calf Raises - 90×25, 135×25, 135×25
Standing Calf Raises - 150×8

The wife and I got a bunch of workout filming done, but the lighting continues to be a problem in the main gym. I will figure a way around it if it kills me, look for these vids and more in next week’s workout vid!

Cardio - Part Duex

Since my earlier cardio was 43 total minutes I limited myself to only 17 minutes of cardio for my post-workout session as I can see no real point in going over an hour of cardio on a leg day, just seems counterproductive.

17 minutes Incline Treadmill

Stretching -
10 minutes stretching focused primarily on legs.

Well gang, day 1 is in the books, tomorrow is going to be Shoulders, Abs, and Calves. Lets get ready to rock this bad boy again tomorrow!

SCT