Body Transformation - The Project

Got off to a great start a few weeks ago on my re-transformation. First week went by and I crushed my workouts. Then the Polar Vortex released its wrath on Buffalo and put the city into a standstill. Gym closed early or was completely closed two or three nights. These workouts and exercises can't be done at home; unless of course, you have many tens of thousands of dollars to blow (on equipment) or at the very least, a multi-purpose machine. Both of which, I do not have.

Then last week rolls by and I got sick. Was burning the midnight oil one night and woke up the next morning feeling like shit. Doesn't help that everyone around me, including at work was sick. So it was inevitable I guess. I get sick maybe once a year, which was the case last year. But it hasn't been long since I was sick last year before I got something again last week. I'm still feeling a little residual today but back to about 90%.

Man, getting sick sucks. I had to yet again, bring the workouts to a standstill. The last thing you need is to deplete your body when the immune system is already suffering. Some people can handle it and most of the time I can. But I was achy and sore with headaches and lots of congestion. I just didn't want to chance it this time around. Didn't want to risk being sick for longer and for the most part, my cold or flu was bad for only about 3 days. It's on its way out and I'm feeling much better.

Only now I feel a bit shitty about my re-transformation. Got off to a great start but my scheduling got royally F***ked up. Tried catching up last week but it was just too difficult. So with that said, restarting my re-transformation. I'll just take a mulligan on this...a redo. I want to do it right with no excuses. Rather than half assing it the first few weeks, I feel more comfortable just restarting my Gethin 12 Week Trainer again. I just love this program and need to give it the justice it deserves.

Had leg day today and just crushed it. Legs felt like Jello and I felt that I pushed myself hard enough to the point where my body will thank me with rewarding DOMS the next day or two. Leg press was crazy with 5 warm-up sets but I think my 10 minute run beforehand, helped to warm up the muscles, allowing better blood flow. By the time I got to hack squats, I was dreading 3 sets of 30 reps but I pushed myself through them, with a pause rep here and there. If you want to check out my workout, see my BodySpace.

Took my cardio ignitor before my workout to give me that extra boost and immediately fueled with a protein shake afterwords. Got home had some broccoli and a healthy pizza. Basically what Nicole and I do is get a lower calorie & carb flatbread or pita, spread a low sodium pizza sauce on it with lowfat cheese and stick it in the oven for 15-20 minutes. What results is a mini-thin crust pizza for about 300 calories. It's perfect for when you have a pizza craving but can't have the real stuff. It gets the job done without that guilty feeling afterward. Having some turkey, sweet potatoes and broccoli for dinner tomorrow and already prepped that for my night job at Best Fitness tomorrow night.

Can't wait for Chest and Triceps tomorrow. Get Swole

It's been quite some time since I last updated. Had a lot of ups and downs with my fitness goals over the past few months and especially in the past few weeks. I'm up in weight and a little flabby around the stomach. Definitely something that makes me feel self-conscious nearly every day.

Back in September I got a part-timer at my gym working the front desk. You'd think as you spend more time at a gym, you'd spend more time pumping some iron. Actually, its been quite the opposite as the extra work I've taken on has taken some time away from the gym.

So I have to adapt. I have to adjust my schedule and control my environment. Working a couple days at the gym doesn't mean you have to skip days. Admittingly, I've done that and each time I felt guilty. Almost like the body has been neglected. All that hard work can easily be reversed when you get complacent and lazy.

A new job has brought about 14 hour days. Instead of complaining and making excuses, I have to adjust my schedule. I have to change my sleeping patterns. I have to start respecting my body again.

Actually, working the closing shift at my gym has given me a whole new respect for working out during late hours. Seeing the same die-hards walk in, night after night makes me realize that nighttime can be prime. Less people in the gym, less people hogging your shit. You can pick and choose what you want with little hassle. And these people aren't gym rats either. They just know that there is never an excuse not to go to the gym.

I can't leave my post to try any machines but during the night when I'm closing at the gym, I get that urge to hop on a machine and just start showing it who's boss. At least my mind is still in the game. Need need to get back on that routine again to the point where the gym = crack. Gotta get my fix. It will come. Bought a week or so and I'll be relentless.

So with that said, its time for a re-transformation. Not like I'm fat and disgusting, but the six pack I was proud to have back has been gone for a couple months now. It left after I gained nearly 10 pounds. Kinda crazy how a little bit of weight gain affects your definition but without a proper diet and exercise regimen, it's not hard to pack on pounds and accumulate fat. And with guys, they tend to hold weight more in their bellies than anywhere else. 

I earned 536 points for my workout on Fitocracy!

Preacher Curl +66 pts

30 lb x 15 reps (+15 pts)

40 lb x 15 reps (+16 pts)

50 lb x 15 reps (+17 pts)

60 lb x 15 reps (+18 pts)

Superstted with Forehead Curl & Hammer Curls

Barbell Curl +66 pts

30 lb x 15 reps (+15 pts)

40 lb x 15 reps (+16 pts)

50 lb x 15 reps (+17 pts)

60 lb x 15 reps (+18 pts)

Forehead Curl

Hammer Dumbbell Curl +73 pts

10 lb x 15 reps (+17 pts)

15 lb x 15 reps (+18 pts)

20 lb x 15 reps (+19 pts)

25 lb x 15 reps (+19 pts)

Lying Barbell Triceps Extension ("Skullcrusher") +65 pts

20 lb x 60 reps (+20 pts)

30 lb x 60 reps (+22 pts)

40 lb x 60 reps (+23 pts)

3 way skullcrusher (nose, forehead, behind head)

Close-Grip EZ Bar Curl +51 pts

20 lb x 30 reps (+16 pts)

30 lb x 30 reps (+17 pts)

40 lb x 30 reps (+18 pts)

Cable Rope Overhead Triceps Extension +32 pts

15 lb x 30 reps (+10 pts)

20 lb x 30 reps (+11 pts)

25 lb x 30 reps (+11 pts)

Running (treadmill) +183 pts

0:20:00 || 2 mi (+183 pts)

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I earned 1043 points for my workout on Fitocracy!

Barbell Squat +360 pts

155 lb x 15 reps (+94 pts)

185 lb x 15 reps (+115 pts)

225 lb x 15 reps (+151 pts)

supersetted with leg press and leg extensions

Leg Press +155 pts

270 lb x 15 reps (+37 pts)

360 lb x 15 reps (+50 pts)

450 lb x 15 reps (+68 pts)

Leg Extensions +53 pts

100 lb x 15 reps (+16 pts)

115 lb x 15 reps (+18 pts)

130 lb x 15 reps (+19 pts)

Stiff-Legged Barbell Deadlift +284 pts

135 lb x 15 reps (+82 pts)

155 lb x 15 reps (+94 pts)

175 lb x 15 reps (+108 pts)

Seated Leg Curl +58 pts

100 lb x 15 reps (+16 pts)

130 lb x 15 reps (+19 pts)

160 lb x 11 reps (+23 pts)

Barbell Lunges +133 pts

95 lb x 35 reps (+133 pts)

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I earned 1718 points for my workout on Fitocracy!

Dumbbell Bench Press +249 pts

40 lb x 12 reps (+56 pts)

45 lb x 12 reps (+60 pts)

50 lb x 12 reps (+64 pts)

55 lb x 12 reps (+69 pts)

supersetted with incline dumbbell bench and dumbbell flyes

Incline Dumbbell Bench Press +230 pts

35 lb x 12 reps (+52 pts)

40 lb x 12 reps (+56 pts)

45 lb x 12 reps (+60 pts)

50 lb x 9 reps (+62 pts)

Dumbbell Flyes +154 pts

25 lb x 12 reps (+19 pts)

30 lb x 12 reps (+19 pts)

35 lb x 12 reps (+20 pts)

40 lb x 12 reps (+21 pts)

20 lb x 12 reps (+18 pts)

25 lb x 12 reps (+19 pts)

30 lb x 12 reps (+19 pts)

35 lb x 8 reps (+19 pts)

Barbell Bench Press +303 pts

95 lb x 12 reps (+62 pts)

115 lb x 12 reps (+71 pts)

135 lb x 12 reps (+81 pts)

155 lb x 9 reps (+89 pts)

supersetted with cable crossover and dumbbell flyes

Cable Crossover +61 pts

10 lb x 15 reps (+8 pts)

15 lb x 15 reps (+9 pts)

20 lb x 15 reps (+9 pts)

25 lb x 15 reps (+9 pts)

10 lb x 15 reps (+8 pts)

15 lb x 15 reps (+9 pts)

20 lb x 12 reps (+9 pts)

Wide-Grip Pull-Up +271 pts

15 reps (+78 pts)

15 reps (+78 pts)

11 reps (+62 pts)

9 reps (+53 pts)

Supersetted with Seated Cable Rows and Bench Arm Pullover

Seated Cable Row +151 pts

85 lb x 15 reps (+31 pts)

100 lb x 15 reps (+35 pts)

120 lb x 15 reps (+40 pts)

140 lb x 15 reps (+45 pts)

Bent-Arm Dumbbell Pullover +84 pts

30 lb x 15 reps (+20 pts)

35 lb x 15 reps (+21 pts)

40 lb x 15 reps (+21 pts)

45 lb x 15 reps (+22 pts)

Lat Pulldown +94 pts

70 lb x 15 reps (+20 pts)

85 lb x 15 reps (+22 pts)

100 lb x 15 reps (+24 pts)

120 lb x 15 reps (+28 pts)

Supersetted with T Bar Rows & Stiff Arm Cable Crossovers

T-Bar Row +121 pts

45 lb x 15 reps (+25 pts)

70 lb x 15 reps (+30 pts)

80 lb x 15 reps (+32 pts)

90 lb x 15 reps (+34 pts)

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I earned 910 points for my workout on Fitocracy!

Arnold Dumbbell Press +170 pts

15 lb x 20 reps (+40 pts)

20 lb x 20 reps (+42 pts)

25 lb x 20 reps (+43 pts)

30 lb x 20 reps (+45 pts)

Standing Dumbbell Shoulder Press +213 pts

15 lb x 20 reps (+48 pts)

20 lb x 20 reps (+51 pts)

25 lb x 20 reps (+55 pts)

30 lb x 20 reps (+59 pts)

Supersetted with side and front raises

Side Lateral Raise +39 pts

10 lb x 20 reps (+9 pts)

15 lb x 20 reps (+9 pts)

20 lb x 20 reps (+10 pts)

30 lb x 30 reps (+11 pts)

Front Dumbbell Raise +77 pts

10 lb x 20 reps (+18 pts)

15 lb x 20 reps (+19 pts)

20 lb x 20 reps (+20 pts)

20 lb x 20 reps (+20 pts)

Barbell Shrug +32 pts

135 lb x 20 reps (+32 pts)

1 set of 20 reps 2 second count top and bottom

Ab Wheel (kneeling) +180 pts

40 reps (+72 pts)

40 reps (+72 pts)

20 reps (+36 pts)

It was actually 1 set of 100

Running (treadmill) +199 pts

0:20:00 || 2.1 mi (+199 pts)

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I earned 356 points for my workout on Fitocracy!

Preacher Curl +66 pts

40 lb x 15 reps (+16 pts)

40 lb x 15 reps (+16 pts)

50 lb x 15 reps (+17 pts)

50 lb x 15 reps (+17 pts)

supersetted with forehead curls and hammer curls

Barbell Curl +66 pts

40 lb x 15 reps (+16 pts)

40 lb x 15 reps (+16 pts)

50 lb x 15 reps (+17 pts)

50 lb x 15 reps (+17 pts)

These were actually forehead curls

Hammer Dumbbell Curl +74 pts

15 lb x 15 reps (+18 pts)

15 lb x 15 reps (+18 pts)

20 lb x 15 reps (+19 pts)

20 lb x 15 reps (+19 pts)

Lying Barbell Triceps Extension ("Skullcrusher") +66 pts

30 lb x 60 reps (+22 pts)

30 lb x 60 reps (+22 pts)

30 lb x 60 reps (+22 pts)

supersetted with close grip preacher curls and cable triceps extensions (pushdowns). The skull crushers were done 3 ways - nose, forehead, behind head for a total of 60 reps per set

Close-Grip EZ Bar Curl +51 pts

30 lb x 30 reps (+17 pts)

30 lb x 30 reps (+17 pts)

30 lb x 30 reps (+17 pts)

preacher curl

Triceps Pushdown - Rope Attachment +33 pts

25 lb x 30 reps (+11 pts)

25 lb x 30 reps (+11 pts)

25 lb x 30 reps (+11 pts)

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I earned 1062 points for my workout on Fitocracy!

Barbell Squat +360 pts

155 lb x 15 reps (+94 pts)

185 lb x 15 reps (+115 pts)

225 lb x 15 reps (+151 pts)

supersetted with leg press and leg extensions

Leg Press +153 pts

270 lb x 15 reps (+37 pts)

350 lb x 15 reps (+48 pts)

450 lb x 15 reps (+68 pts)

Leg Extensions +53 pts

100 lb x 15 reps (+16 pts)

115 lb x 15 reps (+18 pts)

130 lb x 15 reps (+19 pts)

Stiff-Legged Barbell Deadlift +313 pts

135 lb x 15 reps (+82 pts)

175 lb x 15 reps (+108 pts)

195 lb x 15 reps (+123 pts)

supersetted with leg curls

Lying Leg Curls +41 pts

65 lb x 15 reps (+12 pts)

80 lb x 15 reps (+14 pts)

95 lb x 13 reps (+15 pts)

Barbell Lunges +142 pts

95 lb x 43 reps (+142 pts)

3 minutes walking lunges

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I earned 1745 points for my workout on Fitocracy!

Dumbbell Bench Press +249 pts

40 lb x 12 reps (+56 pts)

45 lb x 12 reps (+60 pts)

50 lb x 12 reps (+64 pts)

55 lb x 12 reps (+69 pts)

Supersetted with incline dumbbell bench press and incline flyes

Incline Dumbbell Bench Press +230 pts

35 lb x 12 reps (+52 pts)

40 lb x 12 reps (+56 pts)

45 lb x 12 reps (+60 pts)

50 lb x 9 reps (+62 pts)

Dumbbell Flyes +77 pts

25 lb x 12 reps (+19 pts)

30 lb x 12 reps (+19 pts)

35 lb x 12 reps (+20 pts)

40 lb x 7 reps (+19 pts)

Barbell Bench Press +321 pts

135 lb x 12 reps (+81 pts)

135 lb x 12 reps (+81 pts)

135 lb x 12 reps (+81 pts)

135 lb x 9 reps (+78 pts)

Supersetted with cable crossover and incline dumbbell flyes

Cable Crossover +71 pts

20 lb x 15 reps (+9 pts)

25 lb x 15 reps (+9 pts)

25 lb x 15 reps (+9 pts)

25 lb x 12 reps (+9 pts)

10 lb x 15 reps (+8 pts)

15 lb x 15 reps (+9 pts)

20 lb x 15 reps (+9 pts)

25 lb x 15 reps (+9 pts)

Second half was suppersetted with Lat Pulldowns and Tbar Rows

Incline Dumbbell Flyes +68 pts

15 lb x 12 reps (+17 pts)

20 lb x 12 reps (+18 pts)

25 lb x 12 reps (+19 pts)

30 lb x 4 reps (+14 pts)

Wide-Grip Pull-Up +279 pts

15 reps (+78 pts)

15 reps (+78 pts)

12 reps (+66 pts)

10 reps (+57 pts)

Supersetted with Dumbbell Pullover and Seated Cable Row

Bent-Arm Dumbbell Pullover +84 pts

30 lb x 15 reps (+20 pts)

35 lb x 15 reps (+21 pts)

40 lb x 15 reps (+21 pts)

45 lb x 15 reps (+22 pts)

Seated Cable Row +151 pts

85 lb x 15 reps (+31 pts)

100 lb x 15 reps (+35 pts)

120 lb x 15 reps (+40 pts)

140 lb x 15 reps (+45 pts)

Lat Pulldown +94 pts

70 lb x 15 reps (+20 pts)

85 lb x 15 reps (+22 pts)

100 lb x 15 reps (+24 pts)

120 lb x 15 reps (+28 pts)

Supersetted with T-Bar Rows and Stiff Arm Cable Crossover

T-Bar Row +121 pts

45 lb x 15 reps (+25 pts)

70 lb x 15 reps (+30 pts)

80 lb x 15 reps (+32 pts)

90 lb x 15 reps (+34 pts)

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Fitocracy is the social fitness community that has helped hundreds of thousands level up their fitness. Start your fitness transformation today!

I earned 880 points for my workout on Fitocracy!

Standing Military Press +291 pts

95 lb x 15 reps (+94 pts)

105 lb x 12 reps (+97 pts)

115 lb x 9 reps (+100 pts)

Seated Dumbbell Shoulder Press +191 pts

40 lb x 15 reps (+59 pts)

50 lb x 12 reps (+66 pts)

55 lb x 8 reps (+66 pts)

Side Lateral Raise +35 pts

15 lb x 20 reps (+9 pts)

20 lb x 15 reps (+9 pts)

25 lb x 12 reps (+9 pts)

35 lb x 5 reps (+8 pts)

Front Dumbbell Raise +76 pts

15 lb x 5 reps (+14 pts)

20 lb x 5 reps (+15 pts)

25 lb x 5 reps (+15 pts)

30 lb x 5 reps (+16 pts)

35 lb x 5 reps (+16 pts)

Smith Machine Shrug +107 pts

135 lb x 5 reps (+16 pts)

155 lb x 5 reps (+18 pts)

175 lb x 5 reps (+21 pts)

195 lb x 5 reps (+24 pts)

215 lb x 5 reps (+28 pts)

5 seconds at the top and the bottom of the shrug

Ab Wheel (kneeling) +180 pts

20 reps (+36 pts)

20 reps (+36 pts)

20 reps (+36 pts)

20 reps (+36 pts)

20 reps (+36 pts)

it was actually 1 set of 100

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I earned 1094 points for my workout on Fitocracy!

Barbell Squat +639 pts

135 lb x 20 reps (+86 pts)

185 lb x 15 reps (+115 pts)

205 lb x 12 reps (+127 pts)

225 lb x 10 reps (+142 pts)

275 lb x 5 reps (+169 pts)

Leg Press +203 pts

180 lb x 20 reps (+28 pts)

230 lb x 15 reps (+32 pts)

270 lb x 12 reps (+35 pts)

360 lb x 10 reps (+47 pts)

450 lb x 8 reps (+61 pts)

Leg Extensions +69 pts

100 lb x 25 reps (+18 pts)

105 lb x 20 reps (+17 pts)

110 lb x 15 reps (+17 pts)

115 lb x 10 reps (+17 pts)

Seated Leg Curl +75 pts

100 lb x 20 reps (+17 pts)

130 lb x 15 reps (+19 pts)

145 lb x 10 reps (+20 pts)

160 lb x 5 reps (+19 pts)

Standing Barbell Calf Raise +108 pts

135 lb x 25 reps (+22 pts)

155 lb x 25 reps (+26 pts)

175 lb x 20 reps (+28 pts)

195 lb x 20 reps (+32 pts)

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I earned 1434 points for my workout on Fitocracy!

Chin-Up +301 pts

30 reps (+112 pts)

17 reps (+73 pts)

13 reps (+60 pts)

12 reps (+56 pts)

Barbell Incline Bench Press +336 pts

135 lb x 12 reps (+81 pts)

155 lb x 10 reps (+91 pts)

175 lb x 5 reps (+88 pts)

185 lb x 3 reps (+76 pts)

Seated Cable Row +158 pts

100 lb x 12 reps (+33 pts)

120 lb x 10 reps (+37 pts)

140 lb x 8 reps (+41 pts)

160 lb x 8 reps (+47 pts)

Barbell Bench Press +449 pts

135 lb x 5 reps (+67 pts)

155 lb x 5 reps (+77 pts)

175 lb x 5 reps (+88 pts)

195 lb x 5 reps (+101 pts)

215 lb x 5 reps (+116 pts)

Had a spot for the last 2 reps on the last set.

Wide-Grip Lat Pulldown +108 pts

100 lb x 15 reps (+32 pts)

120 lb x 12 reps (+36 pts)

140 lb x 10 reps (+40 pts)

Dumbbell Flyes +82 pts

25 lb x 5 reps (+15 pts)

30 lb x 5 reps (+16 pts)

35 lb x 5 reps (+16 pts)

40 lb x 5 reps (+17 pts)

45 lb x 5 reps (+18 pts)

5 sets of 5 reps with a 4 second pause at the bottom

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I earned 935 points for my workout on Fitocracy!

Standing Military Press +293 pts

95 lb x 15 reps (+94 pts)

105 lb x 12 reps (+97 pts)

115 lb x 10 reps (+102 pts)

Seated Dumbbell Shoulder Press +187 pts

40 lb x 12 reps (+57 pts)

50 lb x 10 reps (+64 pts)

55 lb x 8 reps (+66 pts)

Side Lateral Raise +36 pts

15 lb x 20 reps (+9 pts)

20 lb x 15 reps (+9 pts)

25 lb x 12 reps (+9 pts)

35 lb x 10 reps (+9 pts)

Front Dumbbell Raise +76 pts

15 lb x 5 reps (+14 pts)

20 lb x 5 reps (+15 pts)

25 lb x 5 reps (+15 pts)

30 lb x 5 reps (+16 pts)

35 lb x 5 reps (+16 pts)

Barbell Shrug +163 pts

135 lb x 5 reps (+24 pts)

155 lb x 5 reps (+28 pts)

175 lb x 5 reps (+32 pts)

195 lb x 5 reps (+37 pts)

215 lb x 5 reps (+42 pts)

Ab Wheel (kneeling) +180 pts

20 reps (+36 pts)

20 reps (+36 pts)

20 reps (+36 pts)

20 reps (+36 pts)

20 reps (+36 pts)

It was actually 1 set of 100

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I earned 690 points for my workout on Fitocracy!

2-Arm Dumbbell Preacher Curl +87 pts

10 lb x 10 reps (+16 pts)

15 lb x 10 reps (+17 pts)

20 lb x 10 reps (+17 pts)

25 lb x 10 reps (+18 pts)

30 lb x 10 reps (+19 pts)

5 full and 5 half reps per set

Preacher Curl +79 pts

30 lb x 10 reps (+14 pts)

40 lb x 10 reps (+15 pts)

50 lb x 10 reps (+16 pts)

60 lb x 10 reps (+17 pts)

70 lb x 7 reps (+17 pts)

5 full and 5 half reps per set

Reverse Barbell Preacher Curls +71 pts

30 lb x 10 reps (+14 pts)

30 lb x 10 reps (+14 pts)

40 lb x 10 reps (+15 pts)

40 lb x 10 reps (+15 pts)

50 lb x 5 reps (+13 pts)

5 full and 5 half reps

Machine Bicep Curls +55 pts

15 lb x 30 reps (+10 pts)

20 lb x 30 reps (+11 pts)

25 lb x 30 reps (+11 pts)

30 lb x 30 reps (+11 pts)

35 lb x 30 reps (+12 pts)

Close-Grip Barbell Bench Press +205 pts

135 lb x 5 reps (+66 pts)

155 lb x 5 reps (+75 pts)

165 lb x 3 reps (+64 pts)

Triceps Pushdown +49 pts

25 lb x 40 reps (+12 pts)

30 lb x 40 reps (+12 pts)

35 lb x 40 reps (+13 pts)

42.5 lb x 30 reps (+12 pts)

40 reps (20 full 20 half)

Bench Dip (Seated Dip) +144 pts

30 reps (+36 pts)

30 reps (+36 pts)

25 reps (+28 pts)

20 reps (+22 pts)

20 reps (+22 pts)

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Fitocracy is the social fitness community that has helped hundreds of thousands level up their fitness. Start your fitness transformation today!