2004: Nov + Dec transformation

[dragoon03]

Goal: To be the strongest, leanest, and more massive than I have ever been on the last day of 2004

Despite reading up on training and nutrition online, I've never really stuck to any training or diet program, resulting in me doing the same stuff over and over and staying in the same shape. Well I'm sick of it, and I will use the rest of 2004 to make more progress than I have ever before.

I will be sticking to 3 times a week total body training outlined by Chad Waterbury. Because I havent spent much time in the gym, I will be trying to build up the basic lifts and get a good strength and muscle base during these 2 months.

Diet will be following Berardi's recommendation of p+c and p+f. Besides whole food sources, I have Nitrean, Opticen, and creatine to help me towards my goal.


10/30 - before stats
---------------------------
age: 21
height: 5'5
weight: 128
bf: ~11%

squat: 3 x 205
bench: 5 x 140
deadlift: havent try max, just starting out on dl...
pullups: 11
vertical: 21in (yeah it sucks)
-------------------------------
12/31 - goals
-------------------------------
weight:134
bf:~10%

squat: 260
bench: 165
deadlift: 225
pullups: 15
vertical: 25in
---------------------------------

Looking foward to the help I will be getting from this forum. Any critique or suggestions? Fire away!

[JustinF]

Sounds like a good plan to start off. Good luck with your goals.

[ryuage]

good luck

[dragoon03]

11/3

kb sidepress: 3 x 8
box pistols: 3 x 8 @ bw
1 arm kb rows: 3 x 8
kb pulls: 3 x 8
bottem up 2-hand kb curl: 2 x 6
calve raise w/kb: 3 x 8

[dragoon03]

11/6

Hang snatch
#85 5 sets of 4

11/8

Sidepress 3 x 8 reps #44
lateral raise 2 x 10 #10
shrug+ rotation 2 x 10 #10

[savdout209]

can we get a look at your split/routine?