2008 Transformation Contest

Today marks the end of my workout week for week 1, as I hit the gym Sunday and Monday before the contest started, I decided that my shoulders would pay for being such a lagging bodypart. When I woke up this morning I went to the mirror, struck a front double bicep pose and said aloud, "You are going to kill it today, you are going to push yourself to the limit."

As I was up at 6am, I had plenty of time to eat and do supplements with proper timing before taking the wife to work at 7am. I can’t wait for the Gaspari stuff to come in as right now I’m literally keep supplementation to a bare minimum until those come in. Just pretty much Xtend and 3rd Degree Burn along with some Bulk BA.

After dropping off the wife at work I went straight to the gym, the roads were kind of crappy due to it deciding it still wants to keep snowing. I love the fact that it snowed Christmas day, but I mean is 3 days of snow really neccesary!?

After getting to the gym I was so pumped up that I didn’t even need the sauna. I went straight over to the preloaded barbells and started warming up my shoulders.

The weights on quite a few shoulder exercises went up, which will from henceforth be ‘bolded’ and ‘colored’ to indicate a personal record.

For an easy to read format of the weights, click here.

Weights:

Machine Military Press - 115×15, 135×15
- I think I’m going to go 125 for both sets next week, I had to rest/pause 3 times on 135, which means it might be too heavy and 115 felt too light.

Dumbbell Shrugs - 70s x 15, 75s x 15
- Next week is 75s for first set and 80 for second. Again, grip is causing some issues.

Smith Machine Shrug - 225×15, 275×15
- I am struggling here with grip vs difficulty, I can pull of 275 without a rest/pause but grip becomes an issue. I’m considering getting some new Straps since my old ones snapped.

Machine Upright Rows - 55×15, 65×15
- These will be purposely light for a few weeks to ensure my AC joint doesn’t act up on them. They felt good today and even with the light weight the timing scheme I used it burned like hell.

Side Lateral DB Raise - 15s x 15, 20s x 15.
- I can tell I’m getting stronger in the shoulders with these.

Front DB Raises - 12s x 15, 15s x 15
- Focus on these is now ensuring that I am raising the DBs towards the center of the body to get the full ROM for this exercise.

Rear Delt Raises - 40×15, 45 x 15.

After my Rear Delt Raises I felt like my shoulders were boulders and I was ready for some Abs and Calves. I did a bit more than called for on both exercises, but only because I have the next two days off from the gym.

Abs -
Obliques (weighted) - 50×15, 40×15 (both sides)
- I think 40 is better here as I can ensure I’m using JUST the obliques for the motion, 50 gets a bit hard and I’m starting to pull with my arms.

Weighted Crunches - 50×15, 60×15
- My abs are definately responding here, 60 is the perfect weight for now.

Calves -

Seated Calf Raises - 70×25
Standing Calf Raises - 150×25
Donkey Calf Raises - 125×25
Donkey Calf Raises - 310×8, 310×10, 325×5

As you can see I went a bit crazy with the Donkey Calf Raises. The range of motion was still good on the higher weight, but I just CANNOT push many reps on it.

Then I hit up some Cardio!

Incline Treadmill - 15 minutes
Track Walking (4.0mph) - 15 minutes

I walked out of the gym in a daze, never have I been so worn out by a shoulder workout. I literally got into someone else’s Cavalier (same year/make, different color) before realizing it wasn’t my car.

Nutrition has been on point, no deviations at all to note. I did end up substituting in an extra shake as a meal due to time constraints last night, but still on point. I’d share my current weight, but I want my competitors to be shocked next weigh-in

SCT