Potbelly's 2006 Summer Transformation Thread

[Potbelly]

ok ladies and gentlemen, I am going to post my progress and stuff here.

Current Stats:
Height: 5'10"
Weight: 165 lbs
%BF: 21%

Goals by September 1, 2006:
Weight: 165-170 lbs
%BF: 10-12%

Friday
- DB Curl
- Bent DB Row
- Lat Pulldown
- Deadlift

Sunday
- Flat DB Bench Press
- Incline DB Press
- Overhead extensions
- Decline weighted crunches
- Decline leg raises

Wednesday
- DB Shoulder Press
- Hamstring Curl
- Calf Raise
- DB Squats

I will mass myself every weekend Sunday morning before eating.
I will get my % body fat every 2 weeks on Sunday as well.

For cardio I will do swimming, tennis, jump rope, running, and biking. I do those interchangably, but I get some in everyday, but more on days I do not lift. So that's about it. Wish me luck guys.

 

[Potbelly]

well that KKKKKK ***** almost pushed my thread to another page, but I got it

3 hrs of tennis today. I feel refreshed after doing some sports because I was sick the past week and didn't work out or anything. ahhhh life is good

 

[Potbelly]

Lat Pulldowns
8x90
8x90
9x90

Bent DB Row
10x35 9x35
9x35 10x35
9x35 10x35

DB Curl
13x20 13x20
10x20 10x20
7x20 8x20

DB Deadlift
9x70
9x70
8x70

Also did 2 hours of intense tennis. whew

 

[mrRuckus]

Way too many sets on rows and curls.

 

[Potbelly]

nono. that's not 6 sets. It's 3 sets. The left column is for my left arm, and the right column is for my right arm.

if that's still too many sets please let me know

 

[Skilla_Staz]

You should try keeping the sets at the exact same number of reps to prevent one side of your body becoming stronger/larger than the other side. That may end up causing you problems.


Also, drop the Dumbell deadlifts and do regular barbell dead lifts. You'll be able to use more weight, and if you're not worried about developing the grip during your deadlifts, then you can use the staggered grip, allowing you to hoist EVEN MORE weight.

Big Weights + Proper Form + Proper Diet + Proper Rest = Big MotherF*cker.

 

[Potbelly]

I do not have access to a barbell deadlift. I am doing these at home and I only have dumbbells and one of those lat all-in-one things.

Also, I am keeping in mind that I want both sides to be equal. That is why I am using the SAME weight for both sides and thus the variance in reps. My left side is slightly weaker, but using the same weights, I think I will be better off being "balanced" rather than doing more/less reps cuz then the other side won't grow.

also I only do 1 more rep...is that even that much of a big deal?

please free to discuss if I am wrong/delusional

 

[Skilla_Staz]

It's not that big of a deal, no. I say keep the reps the same. Exactly the same.


Also, get access to a gym or an olympic weight set with a barbell. That will help you pack on some good mass.

 

[Potbelly]

ok I will have access when I go into college. and I will keep teh reps the same from now on.

 

[Contender]

Where are you going for college?

 

[Potbelly]

home of the wildcats

 

[mrRuckus]

nono. that's not 6 sets. It's 3 sets. The left column is for my left arm, and the right column is for my right arm.

if that's still too many sets please let me know

Oh. Yea.

hmm.. good luck then!

 

[Potbelly]

Decline Situps
10x15
8x15
7x15

Overhead Extensions
10x25
10x25
8x25

Flat DB Press
9x70
8x70
8x70

Incline DB Press
10x50
9x50
10x50

It's Sunday so.....

Weight: 172 lbs
%BF: 21.7

 

[Potbelly]

oops double post. added weight and bf

 

[Potbelly]

hey guys I'm back from europe. I didn't quit if that's what you were wondering . anyways, I was gone 1 month and gained 5-7 pounds, so I will rest a bit and get back into it soon

 

[Potbelly]

Lat Pulldowns
8x90
8x90
8x90

Bent DB Rows
10x35 10x35
8x35 10x35
8x35 10x35

DB Curls
5x25 8x25
4x25 7x25

DB Deadlift
13x70

I started doing deadlifts like lifeforce said in a post. Doing one rep, then starting over from the beginning so the back form doesn't get messed up in the end.

 

[Potbelly]

DB Deadlift - 12x70

DB Rows - R 10x35
DB Rows - R 10x35
DB Rows - R 10x35

DB Rows - L 8x35
DB Rows - L 8x35
DB Rows - L 8x35

Lat Pulldowns - 10x90
Lat Pulldowns - 10x90
Lat Pulldowns - 10x90

 

[Potbelly]

DB Bench - 8x70
DB Bench - 8x70
DB Bench - 8x70

DB Incline Bench - 10x50
DB Incline Bench - 10x50
DB Incline Bench - 10x50

DB Overhead Extensions - 11x25
DB Overhead Extensions - 10x25
DB Overhead Extensions - 10x25

Weighted Crunches - 10x15
Weighted Crunches - 7x15
Weighted Crunches - 6x15

 

[Potbelly]

DB Shoulder Press - 8x50
DB Shoulder Press - 8x50
DB Shoulder Press - 7x50

Hamstring Curl - 12x90
Hamstring Curl - 12x90
Hamstring Curl - 12x90

Calf Raise - R 17x70
Calf Raise - R 16x70
Calf Raise - R 16x70
Calf Raise - L 17x70
Calf Raise - R 16x70
Calf Raise - R 15x70

DB Squats - 7x70
DB Squats - 6x70

 

[Potbelly]

DB Bench - 10x70 +2 Reps
DB Bench - 8x70
DB Bench - 8x70

DB Incline Bench - 10x50
DB Incline Bench - 10x50
DB Incline Bench - 10x50

DB Overhead Extensions - 10x25 -1 Rep
DB Overhead Extensions - 10x25
DB Overhead Extensions - 10x25

Weighted Crunches - 10x20 +5 lbs
Weighted Crunches - 10x20 +3 Rep, +5 lbs
Weighted Crunches - 8x20 +2 Rep, +5 lbs
:woo: :box: :woo: :cheer: :woo: