Contest: Best improved body in 3 months (win Sport Chek gift card)

[TomcoPDR]

Continuing on the series of contests through different threads... http://forums.beyond.ca/st/278631/contest-free-gas-cards-sponsored-by-tomcopdr/

Contest: Best improved body in 3 months (winners will be voted by Beyond members)

Entering: (this is an anti discrimination thread, don't call ppl "gay" or what not, be mature/serious about this) Post photos of your body at current stage, in 3 months post photos of your body Dec 31, 2009... do write up article about your diet, your fitness routine, lifestyle (sleep late, work a lot, drink, smoker, etc...) You can also do frequent edits and updates of your progress.

Winner(s) Voted by members for best entry, best body improvement, so you can be a fat-ass and lose 50-60lbs with an awesome write-up and get votes (if no one votes, you can win by default for entering, based on earliest time entry)

Voting: Starts January 1, 2010 - January 8, 2010 11:59pm (Beyond time)... Vote by judging on best improvement, details in write-up description, etc...

Prize: Two different winner(s) $50, $25 Sport Chek gift card
http://i142.photobucket.com/albums/r95/Tomcompany/Past%20repairs/Random/100_3512.jpg

Terms:
-No "collar popping" in photos
- Be considerate if you're doing full body photos such as leg improvements (i.e. block out your crotch if it's too big and you're wearing a thin underwear, as this could be a family viewed section, there will be another contest in Ask Leo with less limits)
- MUST BE CANADIAN residence with physical Canadian mailing address
- Winner(s) MUST be willing to provide me with physical mailing address (I don't need your name, you can ask me to write it out to kitty boo boo fuck for all I care)
- These will be MAILED using Canada Post snail mail, no pickups

Disclaimer:
- Tom Co Paintless Dent Repair Ltd. hereafter TomcoPDR.
- Contestants agree to all terms, conditions and disclaimer by entering.
- No purchase necessary.
- Contestants release TomcoPDR and site owner(s) from all and not limited to injuiries, suffering, deaths in relationship to participating in this contest.
- Prizes in this contest have no cash value with TomcoPDR.
- This contest may be modified and/or cancel without reasons and/or further compensation to contestants.
- BY ENTERING, contestants agree to not engage in any, for whatever reasons, "lawsuits".
- This contest is neither approved NOR dis-approved by service vendor (Sport Chek), and is subject to their rules, which prevails.
- This contest is neither approved NOR dis-approved by the hotel bonus points clearing house, and is subject to their rules, which prevails.
- This contest is neither approved NOR dis-approved by Beyond.ca and/or Can West Publishing Inc. and is subject to their rules and modifications, which prevails.
- TomcoPDR is not responsible for lost cards during contest (i.e. car broken into, hotel room raid by dishonest housekeepers, robbed).
- No pickup, gift card(s) will be mailed to winner(s) through Canada Post snail mail in regular letter envelope.
- Winner(s) accepts all mistakes in address errors.
- Winner(s) accepts all mistakes by Canada Post.
- TomcoPDR not responsible nor guarantee amount stated on gift cards (i.e. even though I'm not a shady fucker, but I don't have a shit clue if those amounts are accurate nor the employees at the bonus points clearing house didn't scam the amount before sending them).
- Winner(s) accepts all liabilities and responsiblities by using services and/or products by vendor (Sport Chek). Releases TomcoPDR of any vendor mistakes, loses incurred. (do NOT enter contest or return winning gift card if you're going to have problems with vendor)

[Little Dragon]

Great idea for a contest, will take some pics later.

[TomcoPDR]

Sample (I'm curious to see my own improvements too)

Gut sucked in 51%
http://i142.photobucket.com/albums/r95/Tomcompany/Past%20repairs/Random/100_3528.jpg

Gut out 79% :(
http://i142.photobucket.com/albums/r95/Tomcompany/Past%20repairs/Random/100_3532.jpg

Bicep, arm up (no much flexing, maybe 15.6% flex)
http://i142.photobucket.com/albums/r95/Tomcompany/Past%20repairs/Random/100_3533.jpg http://i142.photobucket.com/albums/r95/Tomcompany/Past%20repairs/Random/100_3534.jpg

Back, arm up (39.72% flex as it's hard to self-pic backside)
http://i142.photobucket.com/albums/r95/Tomcompany/Past%20repairs/Random/100_3538.jpg

Current state No drink, no smoke... 160lbs, 5'7" probably 15-18% fat (without measuring) :(

Diet Poor, road food. McDick, A&W, steak house, Tim Horton's, Subway, Vietnamese noodle house, not much home meals.

Current fitness (exercise) No much (see work schedule, daily routine)

Daily living Currently, work contract. Up 7:45am, work 8am - 9-10pm... sleep around 12-1am...

Plan within 3 months or future
- Lesser of the greaser fast food, cut to Subway (even though not perfect), store bought Salads
- Sleep earlier 11-11:33pm
- Exercise and stretch more in hotel room, (have "Perfect Push-Up" in luggage but hardly use it)


Interesting to see what happens in 3 months

___________________________________________________

Update: October 12, 2009

- Some light exercises
- Perfect push-up, situps
- Stretching

Just some maintenance, no "goals" at this point.

http://i142.photobucket.com/albums/r95/Tomcompany/Past%20repairs/Random/100_3576.jpg http://i142.photobucket.com/albums/r95/Tomcompany/Past%20repairs/Random/100_3577.jpg
http://i142.photobucket.com/albums/r95/Tomcompany/Past%20repairs/Random/100_3583.jpg http://i142.photobucket.com/albums/r95/Tomcompany/Past%20repairs/Random/100_3574.jpg

[Jonel]

I'm up for this one, i'll post pics later. I think your write-up is a very good format, so i'll probably copy it that way.

[A790]

Can I enter? ;)

[TomcoPDR]

Originally posted by A790
Can I enter? ;)

Yea, for all Beyond members. Trying to keep it Canadian residence tho.

[590221010]

I'm very interested in doing this..... although I've also been very busy so I don't know how committed I can be.

[beecue]

nice .. I'm getting my body composition done in the next couple of days .. will post results

[Jlude]

Originally posted by A790
Can I enter? ;)

NO!

[97'Scort]

Eh, maybe posting something like this will give me some motivation. Didn't suck it in for the pictures.

Front
http://www.kg-dj.com/images/body/IMGP1051.JPG

Side
http://www.kg-dj.com/images/body/IMGP1052.JPG

Bicep, flexed
http://www.kg-dj.com/images/body/IMGP1053.JPG

Back
http://www.kg-dj.com/images/body/IMGP1056.JPG

Current state I have a couple beers per week, have about one cigar per month or less... ~190lbs, 5'11" , 24 years old

Diet Not the best, student budget. Lots of pork loin chops, granola bars, bananas, apples, but veggies don't always get eaten. Pizza at least once a week for lunch. Frequently miss meals, and am constantly snacking on stuff. Recently added GNC Mega Men Sport supplement pills and a Metamucil drink to try and reduce snacking.
Current fitness (exercise) Play ultimate frisbee for an hour on Tuesday, curling games Sunday/Monday but nothing other than that and walking around campus.
Daily living Up around 7:30, class all day, then homework, bed around 1 am.

Plan within 3 months or future
- stop buying chocolate stuff
- keep with the supplement/drinks
- try and get into jogging or something else I can do daily
- recently found that my normal 32 waist hardly fits, had to buy 34 pants. This means all my nice board shorts don't fit and I have a holiday in Hawaii at Christmas. Would like very much to wear my board shorts :)

To be honest, working out has always bored the living shit out of me. But I can see that my metabolism is not doing the job anymore. I'm pretty self conscious and hate gyms.

[JWL]

I'd like to participate and I am Canadian, but living out in the UK for the time being. I also have a Canadian mailing address.

[TomcoPDR]

Originally posted by JWL
I'd like to participate and I am Canadian, but living out in the UK for the time being. I also have a Canadian mailing address.

Why not bloke... You're just a Canadian living aboard somewhere else for now. (I just meant ppl from Japan or something, can't afford the stamps)

[Little Dragon]

The Stats:

Body: (as of Sept 29th, 2009)
Age - 17 years young :D
Weight - 129lbs
Height - 5'6

Lifts: (as of Sept 29th, 2009)
Squat - 135lbs
Deadlift - 135lbs
Bench - 120lbs
Cardio - next to none at the moment.

Will update all these stats when contest is over.

----------------------------------------------------------------------------------

Front, Flexed
http://i54.photobucket.com/albums/g119/CABOOSE_photo/IMG_5419.jpg

Back, Flexed
http://i54.photobucket.com/albums/g119/CABOOSE_photo/Pics2006006-1.jpg

Scronny little teen...for now

-----------------------------------------------------------------------------------

Daily Living:
Eat, sleep and party like any other teen.
Diet isn't healthy, sleeping late and waking up extra late.

Goals:

Bulk up to 150lbs, at the very least.
Get squat/deadlift up to or over 200lbs.
For bench I'd be happy with getting to 150lbs.

Improve sleeping patterns. In bed by 10:00pm, up by 7:00am.
Improve diet, 5-6 meals a day. Reduce junk food.

Workout:
Will be heading to the gym 3 days a week.
Cardio will be running/swimming. (if I don't get lazy)

-------------------------------------------------------------------------

Lets see how this turns out...good luck to all! :clap:

[lint]

Originally posted by JWL
I'd like to participate and I am Canadian, but living out in the UK for the time being. I also have a Canadian mailing address.

Post up some sexy pics and TomCo will be waiting at the airport with a sign when you come back for a visit!

[JWL]

Originally posted by lint


Post up some sexy pics and TomCo will be waiting at the airport with a sign when you come back for a visit!

I decided not to do it after I posted. There's too much testosterone and people I know on here... like you!

[rockanrepublic]

well since i'm in your other contest i might as well increase my chances and enter this one too. plus it might help hit the gym more often.
will do my write up soon.

[Mixalot27]

...

[Kcotsi]

__

[lint]

Originally posted by JWL
I decided not to do it after I posted. There's too much testosterone and people I know on here... like you!

Booooooo!

[590221010]

When is the deadline for this? Tomorrow?

[TomcoPDR]

Originally posted by 590221010
When is the deadline for this? Tomorrow?

Didn't set a deadline, just a running thread for 3 months. (but hopefully submissions within these couple weeks) and then results posted by December 31, 2009... But it'd be pointless for someone to START December 15 and END December 31.

[reiRei]

I won't be posting any of my before/after pics until the end. The before pics have been taken, but I know how beyond is if you're not a size 0 girl.

Current state: 5'3, and pudgy. I work in front of a computer all day, it's very sedentary

Diet: Cereal for Breakfast, various low cal snacks throughout the day, salad at lunch and then whatever the fiancee has for dinner

Current fitness: Very much not fit, I was hitting the gym daily before I moved to Kelowna, and since the move, I have not been able to find a gym I really like out here

Daily living: M-F 10-6 office/computer work. Come home and do some more sitting, cook dinner.. boring, sedentary.. yeah

Plan within 3 months or future:
- Ideally, I'd love to not have to go to the back of the rack to pick out clothes.
- Find new methods and ways to keep fit, the first challenge is to NOT join a gym and workout from home using P90X, Wii Fit, and EA Active
- Look awesomesauce in my wedding dress ( June 2010, aka 8 months from now)


I know that I am at a disadvantage because it's far easier for men to gain muscle and tone down, but I am very tired of being a little pudgster and would like to finally lose this weight and be active, and hopefully encourage the fiancee to be active as well

[sdiep]

Might jump onto this as well.

[A790]

Originally posted by Jlude


NO!
Awww why not?

[beyond_ban]

I would, if my body could get any more improved :(

[Vanish3d]

is this for weight loss? or can a skinny guy compete to gain weight/muscle?

[wintonyk]

i think its just most improved so either way works... I started a thread myself on my mass gain journey at the beginning of the month. I am aiming at putting on close to 20 lbs.

Will edit this with pics and details later.

Current state: Never Smoked, only have 1 or 2 social drinks... 170lbs, 6'0", last body fat test was a while ago but somewhere around 7

Diet: Excellent, I lead by example. Whole grains, tons of fruit and veg, lots of lean protein, very little if any sugar. Also gluten and dairy free.

Current fitness: Up until September 1 I was crossfitting 5-6 days/week. That has all changed as part of mass gain journey.

Daily living Currently: Working 2 jobs for total of 60 ish hours per week. Fridays and Saturdays I work roughly 8 am to 1 am. Working 7 days per week. One is office nutrition consults and the other is bartending.

I was doing good for first 2 weeks of september.... then all hell broke loose. Only been to gym twice in past two weeks. All changes again Sunday though back into real habit.

3 month plan:
- put on roughly 20lbs
- hit gym consistently even with rough schedule
- lift very heavy (3-6 reps) for 3 weeks on and followed by one week of mid range(8-10) rinse and repeat.

front
http://i768.photobucket.com/albums/xx329/blacknwhite_08/IMG_0241.jpg
back
http://i768.photobucket.com/albums/xx329/blacknwhite_08/IMG_0243.jpg
side
http://i768.photobucket.com/albums/xx329/blacknwhite_08/IMG_0245.jpg

[beecue]

Current state:
Height: 5'8"
Weight : 138 lbs
Body fat: 10.5–14.7%
Waist Girth: 73.0cm
Hip: 93.0 cm
Chest: 90.0 cm
Thigh: 48.0 cm
Bicep: 26.5 cm

Diet: Attempting to eat 5-6 meals a day, bought some weight gainer because I probably won't be able to get in 6 meals.

Current fitness: Gym 3 times a week for 1.5 hours.

Daily living: School and work. Usually get 7-8 hours of sleep.

Plan within 3 months or future:

Attempting to bulk up to say 170lbs, this will take a long ass time. It's going to be kind of hard because after a couple of months I get bored of the gym lol.

Probably won't see that much of a result after 3 months but whatever.

http://i37.tinypic.com/14id9ix.jpg

Sucked In...
http://i36.tinypic.com/mm07t.jpg

http://i36.tinypic.com/2mq2551.jpg

[natejj]

I just started P90X 4 days ago, I'll get in on this. Then we can compare gym vs P90x :)

[TurboD]

Good luck to everyone, I was thinking about entering as well, but then I realized I have 0 body fat and have a really hard time bulking so the odds are stacked very much against me as far as change goes.

[Little Dragon]

Originally posted by TurboD
Good luck to everyone, I was thinking about entering as well, but then I realized I have 0 body fat and have a really hard time bulking so the odds are stacked very much against me as far as change goes.

Just try it out, I'm a skinny guy as well and I'm joining in.
You just might be surprised how much of a change you'll have achieved in 3 months. (if you work hard)

[TurboD]

yeah, why not I guess...

I took 2 shots, flexed, both angles I'll try to reproduce at the end of this.

5'9" 149lbs
goal = the heavier the better
goal = full chest, round shoulders, thick neck

I eat whatever I want and try to take protein supp at least once a day (4 scoops)

Workout schedule is roughly twice a week, and I jog once a week to keep up my cardio.

There is a good chance I may actually look worse at the end of this.

http://www.modelexis.com/beyond/contest/DSCF2320.jpg

http://www.modelexis.com/beyond/contest/DSCF2316.jpg

--------------------------------------
Workout Session #1
worked: Chest, Shoulders, Calves

--------------------------------------
Workout Session #1.5
Some flat bench

--------------------------------------
Workout Session #2
First day back after the long weekend break, and first day at the new gym.
Worked chest, abs, shoulders/neck

--------------------------------------
Workout Session #3
Second session at new gym
Worked chest, arms, and legs

--------------------------------------
Workout Session #4
Worked chest, arms, core

--------------------------------------
Workout Session #5
Worked everything

--------------------------------------
Workout Session #6
Worked everything (up to 3 workout sessions a week now (wed, fri, sun))

--------------------------------------
Workout Session #7

--------------------------------------
Workout Session #8

--------------------------------------
Workout Session #9

--------------------------------------
Workout Session #10

Starting to train with more focus on bench, squat and dead....
Workout 11 will be on wed, I just took a 4 day break because I trained squats on friday and my legs were brutally sore for the last two days.

Back to the gym tomorrow, can't wait!
Lately I've been having a hard time eating big and I feel like I need to be training harder....
----------------------

Got some depressing news on friday, so I skipped my friday workout and polluted my body slightly as a reaction to the depression....
It's saturday now and i've decided to rejoin my regiment and it's back to the gym this afternoon and I'm gonna try to return on sunday for a back to back gym days to make up for the lost day before my monday-tuesday off day break.

--------------------------------------
Workout Session #11
--------------------------------------Back to back days
Workout Session #12

[swak]

I'll Play...

Current Weight ~135 lbs.
Height: 5' 7"
Currently going to the gym 2-3 days/week.
Cycling training 3-4 days/week.

Looking to gain a little weight, but improve leg strength more so.

I work P/T downtown, go to school FT 3 days/week (Mon-Wed).

http://img.photobucket.com/albums/v646/magishn/Progress/IMG_2289222.jpg
http://img.photobucket.com/albums/v646/magishn/Progress/IMG_2287.jpg
http://img.photobucket.com/albums/v646/magishn/Progress/IMG_2301.jpg

Doubt it matters, but diff shorts because leg pic was taken yesterday, upper body pics taken today.
(Pics taken Oct 9 &10)

[TurboD]

how many inches are your thighs swak?
you have the opposite of what most body builders end up as far as body proportions.
kinda cool.

[swak]

Originally posted by TurboD
how many inches are your thighs swak?
you have the opposite of what most body builders end up as far as body proportions.
kinda cool.

Im not 100% sure.
But i race road bikes, this is probably the reason behind this.
But i'll take that as a compliment haha.... thanks.

[almerick]

Originally posted by natejj
I just started P90X 4 days ago, I'll get in on this. Then we can compare gym vs P90x :)

I shall be on p90x with you as well :D

[Zubrend]

-No "collar popping" in photos

lol nice

[TomcoPDR]

Anyone been keeping up? I haven't really been exercising heavily... but been watching what I eat a little bit more.

[97'Scort]

I meant to withdraw a couple months back. I did a fairly hardcore sprain playing Ultimate at the beginning of October, been in physio ever since. I can't run and it still hurts to stand on it for a long time, I wear a brace when I walk around.

So, lack of exercise has pretty much left me exactly the same as the start. If you want to do this again in the new year let me know, hopefully I'll get this healed.

[Little Dragon]

^^ Werd.
I went strong for a month, but then I got severe shin splints from Cross Country. I could barely walk normally for close to 6 weeks after that, it hurt so bad.

As a result, my squats have been down to 155lbs from 180lbs, deadlift is down to 135lbs from 160lbs. On the upside...I focused more on upper body/back excercises. But I haven't gained as much as I liked without the squats/deads.

Starting back into it now that I'm mostly healed up...but weight that was easy for me before is now leaving me crippled in bed the next day. :thumbsdow

[wintonyk]

I am still going strong. There have been about 2 weeks where i struggled because of work schedule and such. Presently I have gained 13 pounds. Also have done this keeping lean. I have an 8 pack competition with a co-worker (loser wears a tshirt of the winners abs for a few days). For the first time in my life (about 2 weeks ago) the bottom two showed up. Of course that was dehydrated state. I hope others are seeing success like I have.

[Mixalot27]

Good on you, wintonyk.

I have to admit that I lazed out too. I went hard for about the first month or so. Then I was crazy sick for a couple weeks and then a gum infection that put me on my ass, and now I have to get wisdom teeth removed. Also I got busy with installing hardwood floors in my place.

I kept up on the weightlifting portion of my goal though. I have gained 10 pound or so of muscle in the last two months. Unfortunately I didn't do very much for cardio, which is what I needed that most since I'm kind of a fat guy these days. I guess my new goal will be to lose the fat by summertime.

[swak]

Exams and the last couple weeks of school started to kick my ass, and lazy state is what i became, little to no cycling.

In 4 days, i'll be back on full force.
But in the 3 months im pretty sure i made some dece. gains.

What sucks about training for bike racing is that you stop training for a week, you know the other guys are training that week, and it'll show when the season hits :banghead: :banghead:


Originally posted by TurboD
--------------------------------------
Workout Session #1
worked: Chest, Shoulders, Calves

--------------------------------------
Workout Session #1.5
Some flat bench (ie. Chest)

--------------------------------------
Workout Session #2
First day back after the long weekend break, and first day at the new gym.
Worked chest, abs, shoulders/neck

--------------------------------------
Workout Session #3
Second session at new gym
Worked chest, arms, and legs

--------------------------------------
Workout Session #4
Worked chest, arms, core

--------------------------------------
Workout Session #5
Worked everything (including Chest?)

--------------------------------------
Workout Session #6
Worked everything (up to 3 workout sessions a week now (wed, fri, sun))
...and more chest!
--------------------------------------
Workout Session #7
this ones blank, but lets assume chest.
--------------------------------------
Workout Session #8
See workout #7
--------------------------------------
Workout Session #9
See workout #7
--------------------------------------
Workout Session #10

Starting to train with more focus on bench (STARTING???), squat and dead....
Workout 11 will be on wed, I just took a 4 day break because I trained squats on friday and my legs were brutally sore for the last two days.

Back to the gym tomorrow, can't wait!
Lately I've been having a hard time eating big and I feel like I need to be training harder....
----------------------

Got some depressing news on friday, so I skipped my friday workout and polluted my body slightly as a reaction to the depression....
It's saturday now and i've decided to rejoin my regiment and it's back to the gym this afternoon and I'm gonna try to return on sunday for a back to back gym days to make up for the lost day before my monday-tuesday off day break.

--------------------------------------
Workout Session #11
--------------------------------------Back to back days
Workout Session #12 [/B]

Seriously man??? Thats gotta be the worst workout plan ive seen. Barstar is all that comes to mind.
Do you understand the importance of rest at all?
Maybe your legs wouldnt be so sore if you didn't neglect them so much.

Can i ask you a practical question?
What does having a HUGE chest do for you practically; while of course nearly neglecting everything else?
Unless youre going to be competing in a gravel shoveling competition anytime soon, it seems like a waste to me.

Take it for what its worth tho.

[eb0i]

Oh man I wish I checked out this part of the woods a bit more and I would have entered sooner! I would have totally entered, however its a bit late as I never took any "before" photos but would like to share what I have accomplished since May.

I originally started at 182lbs, I'm 5'7' with a 32 inch waste.

My diet was crap. Ate barely any fruit and drank a ton of Pop. Skipped meals and ate at improper times (late breakfast, late night snacks)

I started working out (doing cardio, lifting weights) back in May and doing it till now and I have lost 13lbs and probably about 5lbs of muscle mass since. I am now sitting at 169lbs. I have never weight trained in my life, have only done cardio.

This is what I did and still am doing:

Cut out pop completely and just drink water
I make sure not to eat late at night and make sure I have a health breakfast and eat on time (never skip meals).

May 2009
-I started with Cardio by doing a bootcamp twice a week at 6AM for an hour. This bootcamp lasted for 16 weeks (4 months).
-I started working out with weights 3 times a week. Each workout was comprised of squats, bench, biceps, triceps, shoulders and abs. This was more to get my joints and muscles used to lifting and training with proper technique.
-I was also playing flag football once a week and had Ice hockey once a week.

June 2009
-I was into my second month of Bootcamp by now and hated waking up at 5AM but I still dragged myself out of bed.
-After 4 weeks at 3 times a week I changed my workout. I did 4 times a week, but each day focused on a different group of muscles. I also superset my workouts (I'll post what my routine consists at the bottom of this post). Wed = Chest & Triceps, Friday = Legs, Sat.=Shoulders, Sun=Back & Biceps. Basically killed the specific muscle group on that day and then let it rest for a week.
-Ab workouts 4 times a week. I also superset these. And would do on average 8 different exercises.
-I was still playing hockey and flag football once a week

July 2009
-I was into my third month of Bootcamp, still hated it but still went twice a week starting at 6AM
-Continued my new weight training of 4 times a week. This included doing abs 4 times a week
-Continued to play hockey and flag football and now added Ultimate to the list! Ultimate is a great cardio game.

Aug 2009
-Last month of bootcamp. I was so excited
-Continued my weight training 4 times a week with abs 4 times a week
-Continued to play hockey, flag football and Ultimate
-At the end of this month I ended up injuring my right toe pretty badly by getting turf toe (toe sprain) from all the running in cleats.

Sept 2009
-No more bootcamp
-Had to cut out a few exercises that involved standing on my foot. So no more leg days. Workout was now only 3 times a week with 3 times of abs.
-No sports due to injury

In September I also decided to re-weigh myself and I had hit 168lbs! My arms were bigger, my legs were more toned, lost 2 inches in my waist, and my chest felt more compact!

Oct 2009
-Restarted my weight training and brought in a buddy with me to do it.
-Restarted doing my basic weight training of one exercise to get joints and muscles used to lifting and getting proper technique (exact same thing I did in May 09). Did this 3 times a week. Did abs 3 times a week doing 6 exercises.
-Play hockey once a week

Nov 2009
-Back to hypertrophy workout with supersets 4 times a week (W,F, Sat, Sun), with Abs 4 times a week.
-riding the bike for an hour twice a week
-playing hockey still

Dec 2009
-Same as Nov

So here is my superset workouts

Wed = Chesticles and Triceps
Bench press superset (SS) with dumbbell press
Incline press SS with inclined dumbbell flys
decline press SS with push ups till failure
tricep cable press downs SS with bench dips (using a bench for hands and a fitness ball for resting feet on)

Friday = Legs
-Squats SS with Speed half squats (do as many as you can in 30 seconds)
-1 leg lunges (do both legs can hold weights) SS with speed lunges for 30 seconds
-Straight leg dead lifts SS with Hamstring ball curls

Saturday = Shoulders
-military dumbbell press SS with lateral raises
-Barbell shrugs SS with rear deltoid flys
-front dumbbell raises

Sunday = Back & Biceps
-Pulley pulldown SS with Wide grip pull ups (do till failure)
-Bent over barbell rows SS with seated cable rows
-Bicep curls with dumbbells SS with two handed cable curls

[403ep3]

Originally posted by swak
Exams and the last couple weeks of school started to kick my ass, and lazy state is what i became, little to no cycling.

In 4 days, i'll be back on full force.
But in the 3 months im pretty sure i made some dece. gains.

What sucks about training for bike racing is that you stop training for a week, you know the other guys are training that week, and it'll show when the season hits :banghead: :banghead:



Seriously man??? Thats gotta be the worst workout plan ive seen. Barstar is all that comes to mind.
Do you understand the importance of rest at all?
Maybe your legs wouldnt be so sore if you didn't neglect them so much.

Can i ask you a practical question?
What does having a HUGE chest do for you practically; while of course nearly neglecting everything else?
Unless youre going to be competing in a gravel shoveling competition anytime soon, it seems like a waste to me.

Take it for what its worth tho.

Wow, I agree. That's a hell of a lot of chest lol.

[TomcoPDR]

This is posted on behave of TurboD, he got banned during the contest and wouldn't be eligible. But he'd still like to contribute his results...

http://www.modelexis.com/beyond/contest/1.jpg
http://www.modelexis.com/beyond/contest/2.jpg

[swak]

After Pics...
-Included a lot of cycling, thats about it ahaha...

BEFORE
http://img.photobucket.com/albums/v646/magishn/Progress/IMG_2289222.jpg
AFTER (sh-tty lighting)
http://img.photobucket.com/albums/v646/magishn/Progress/IMG_2495.jpg

BEFORE
http://img.photobucket.com/albums/v646/magishn/Progress/IMG_2301.jpg
AFTER
http://img.photobucket.com/albums/v646/magishn/Progress/IMG_2500.jpg

And where most of the work's going...
BEFORE
http://img.photobucket.com/albums/v646/magishn/Progress/IMG_2287.jpg
AFTER
http://img.photobucket.com/albums/v646/magishn/Progress/IMG_2502.jpg

[Little Dragon]

So heres my progress within the 3 months.
Before and after pictures below...

------------------------------------------------------------------------------------

1st Month:
Started off strong, hit the gym 3 times a week. I was doing Rippetoe's Starting Strength.

Major Lifts:

Squat - 135lbs
Deadlift - 135lbs
Bench - 120lbs
Power Cleans - 55lbs (newbie at these)

Cardio - Swimming/Running on off days

Diet - Ate as much and as clean as I could. Lots of meat and carbs. 5-6 meals a day, 2-3 hours from each other.
Only supplement I used was whey isolate protein powder.

------------------------------------------------------------------------------------

2nd Month:
Shaky start from getting some shin splints (too much running all at once). They were extremely painful, walking was very difficult. I pretty much limped for 2-3 weeks. During those weeks I didn't hit the gym as hard, missed a couple sessions of workout here and there.

As a result of the splints I didn't really do much squats or powercleans at the beginning of the month. Deadlifts were all I had for legs. Upside was I could focus more on upper body/back.

Still on Rippetoes, minus squatting every day and power cleans every 2nd day. Started doing squats/cleans near the end of the month, so not much progress with those.

Major Lifts:

Squats - 130lbs
Deadlifts - 150lbs
Bench - 130lbs
Power Cleans - 55lbs

Cardio - Swimming only (couldn't run)

Diet - Got sloppy and didn't eat as lean as I should've. But ate the roughly the same amount of meats/carbs/veggies. 5-6 meals a day, 2-3 hours from each other. Again, protien powder as supplement.

------------------------------------------------------------------------------------

3rd Month:

Healed up my shin splints and started hitting the gym hard again.
Same workout, Rippetoe's Starting Strength.

Major Lifts:

Squats - 175lbs
Deadlift - 165lbs
Bench - 145lbs
Power Cleans - 95lbs

Cardio - Light Running, Swimming.

Diet - Ate clean as I could, lots of meat/carbs and veggies :)
5-6 meals a day, 2-3 hours from each other. Again, protien powder as supplement.

-----------------------------------------------------------------------------------

Progress Pictures:


BEFORE


http://i54.photobucket.com/albums/g119/CABOOSE_photo/Pics2006001-1.jpg

http://i54.photobucket.com/albums/g119/CABOOSE_photo/back.jpg

http://i54.photobucket.com/albums/g119/CABOOSE_photo/IMG_5419.jpg


AFTER

http://i54.photobucket.com/albums/g119/CABOOSE_photo/IMG_7895.jpg

http://i54.photobucket.com/albums/g119/CABOOSE_photo/IMG_7898-1-1.jpg

http://i54.photobucket.com/albums/g119/CABOOSE_photo/IMG_7899.jpg

http://i54.photobucket.com/albums/g119/CABOOSE_photo/IMG_7897.jpg

http://i54.photobucket.com/albums/g119/CABOOSE_photo/IMG_7900.jpg


------------------------------------------------------------------------------------

From the pictures, it looks to me like I've gotten quite thicker.
Which must be true since my weight has increased along with my lifts.

Progress:

Squat: 135lbs -->175lbs
Deadlift: 135lbs --> 165lbs
Bench: 120lbs --> 145lbs
Power Clean: 55lbs --> 95lbs

Weight: 129lbs --> 142lbs

-----------------------------------------------------------------------------------

Well that's all. I'm off to pack off the rest of my belongings for a trip to some warmer climate. I won't be back until the 11th-12th of January, so I'll most likely miss the judging of this contest.

Hopefully I come back to a nice Sportchek Giftcard :D

That's all, and thank you Tomco for setting this up.

:thumbsup:

[Cody D]

^ That is very impressive, makes me want to get off my fat ass and work out.

[TimeAttack]

Originally posted by Little Dragon
Bench - 120lbs

Are you leaving out the weight of the bar in your lifts or are you not using an Olympic bar?

The bar weighs 45lbs, so to bench 120 lbs you would need 37.5lbs on each side.

Just out of curiosity, maybe you're lifting heavier than you think.

[Little Dragon]

Originally posted by Cody D
^ That is very impressive, makes me want to get off my fat ass and work out.

You should do it! Start working out for a couple weeks, I gurantee you will get addicted. :D


Originally posted by TimeAttack


Are you leaving out the weight of the bar in your lifts or are you not using an Olympic bar?

The bar weighs 45lbs, so to bench 120 lbs you would need 37.5lbs on each side.

Just out of curiosity, maybe you're lifting heavier than you think.

Yup weight of olympic bar is included for all lifts.
And yes your calculations are correct, I could only wish I did lift more though. ;)

[wintonyk]

Its been a long three months, I don't have my actual measurements which I wanted to do but saw some growth for sure.

DIET This is what an average day looks like ( keep in mind no dairy or wheat)

Breakfast: 2 cups Natures Path Flax Plus Granola (1 cup Rice or Almond Milk )
1/2 cup berries
Smoothie : 1 cup berries, 1 scoop egg protein or 4 egg whites, 3 tbsp pb, 1 cup rice/almond milk

Snack: 1 cup brown rice and 1 apple

Lunch: 3 cups veggies
2 cups rice
6 oz chicken

Snack: 2 oz Almonds or Walnuts and 2 small kiwi

Preworkout Snack: 2 brown rice wrap with goat cheese and fruit

Post workout smoothie: 1 cup pineapple juice, 1 scoop egg protein or 4 egg whites, 1 kiwi, 1 banana, 1 tbsp pb

Dinner: 2 cups Quinoa, brown rice or brown rice pasta
3 cups of veggies
1 can chickpeas or 6 ounces of chicken

Bedtime Snack: Light Popcorn and some fruit

Workouts This is what my most recent workouts have looked like. Almost all sets are to failure

Shoulders
Hand Stand Push Up 18, 12, 7
Standing Shoulder Press 8(115) 8(145)
Push Press 4 (165) 2(175)
Push Jerk 1 (195) 1 (205)
Arnie Press 6 (70) 2(70) 5 (65)
- Superset - Front Plate raise 8 (45) 8(45) 8(45)

Legs
Smith Machine Squat (each set you step forward 6 inches) 15(155) 8(275) 5(275) 7(275)
Front Squat 5(155) 3(225) 3(245) 1.5(265)pb
Bosu Ball Front Squat 10(45) 10(95) 10(115)
Bosu Ball Pistol Squat (no weight) 4,4 6,6 6,6
- Superset- Narrow Air Squat on Bosu 10, 12, 11

Back
Wide Grip Pull 20 (nw) 6(25) 5(45) 3(45)
Wide Grip Overhand Bent Over Row 12(135) 3(185) 3.5(185)
Narrow Grip Underhand Bent Over Row 10(185) 3(225) 2.5 (225)
Deadlift(alternating grip no straps) 3(310) 5(355) 2(410)pb
One Arm Row 6,6(100) 6,6(110) 15,15(60)

Chest
Incline Press 12(135) 4(205) 3(225) 2(245)
Incline DB Press Fail(85) I couldn't get these up so followed up with
-3 half reps one full = 1
10(65) 8(65) 10(50) 3(50) 2(50)
Last three sets I super set with pushups to failure 12, 8, 1

Arms
Dips 20 20 20
- superset- narrow chinups - 10 10 8
Standing Curl 12(80) 12(80) 12(80)
-superset - French Press 12(90) 12(90) 8(90)
Cable Pressdown Angle Bar 11.5(160) 10(160) 8(160)
Wide Grip Cable Curl 12(120) 10.5(120) 8(120)
Wide Grip Straight Bar Press 12(150) 11(115) 9(160)
Weight Chinup 11(10) 8(15) 6(15)
Weight Dip 12(25) 11(40) 2(40)

As you can see many of these sets are in the 8-12 range. I was trying to give most the muscles recovery over these past few weeks.

In addition I follow my own ab routine consisting of weighted crunch, sicilian crunch, windshield wipers, floor wipers, reverse crunch and rocky leg extensions amongst a few other random ones.

As well cardio for 20-30km per week.

FINAL RESULTS

Start Weight: 167
December 30th Weight: 183

Most Lifts are higher, I don't have all the starting numbers but big achievements have been:

400+ deadlift from 315
265 Front Squat from 185
205 Push Jerk from 185
245 Incline Press from 205
335 Back Squat from 275

And here are the pics:
Beforehttp://i768.photobucket.com/albums/xx329/blacknwhite_08/IMG_0241.jpgAfter http://i768.photobucket.com/albums/xx329/blacknwhite_08/IMG00024-20091209-0009.jpg

Before http://i768.photobucket.com/albums/xx329/blacknwhite_08/IMG_0243.jpg After http://i768.photobucket.com/albums/xx329/blacknwhite_08/IMG_8426.jpg

Before: http://i768.photobucket.com/albums/xx329/blacknwhite_08/IMG_0245.jpg After http://i768.photobucket.com/albums/xx329/blacknwhite_08/IMG_8431.jpg

And one of back flexed, i forgot to take an original of this.
http://i768.photobucket.com/albums/xx329/blacknwhite_08/IMG_8427.jpg


Awesome Job everyone that participated. It helped drive me to push myself harder knowing that at some other gym someone else was busting ass just as hard as me.

[TimeAttack]

3 entries eh?

Should be a close vote.

[TomcoPDR]

Fuck all happened with me :facepalm: , but great work on the contestants I see.

BEFORE http://i142.photobucket.com/albums/r95/Tomcompany/Past%20repairs/Random/100_3528.jpg AFTER http://i142.photobucket.com/albums/r95/Tomcompany/Past%20repairs/Random/100_3663.jpg

BEFORE http://i142.photobucket.com/albums/r95/Tomcompany/Past%20repairs/Random/100_3532.jpg AFTER http://i142.photobucket.com/albums/r95/Tomcompany/Past%20repairs/Random/100_3667.jpg

BEFORE http://i142.photobucket.com/albums/r95/Tomcompany/Past%20repairs/Random/100_3533.jpg AFTER http://i142.photobucket.com/albums/r95/Tomcompany/Past%20repairs/Random/100_3668.jpg

DURING:
http://i142.photobucket.com/albums/r95/Tomcompany/Past%20repairs/Random/100_3583.jpg http://i142.photobucket.com/albums/r95/Tomcompany/Past%20repairs/Random/100_3577.jpg
http://i142.photobucket.com/albums/r95/Tomcompany/Past%20repairs/Random/100_3574.jpg

ACTIVITY:
- I still work on the road, hotel life, so I'm using that as a half ass excuse.
- Just some stretching, martial arts exercises in the room (kicking, punching, etc... no resistence tho), perfect push ups 3 sets of (20), some situps 3 of (20)
- Just keep the body moving.

DIET:
- Still poor, Tim Hortons, been cutting down on "Pizza" dinner.... have been eating Pho every lunch (not sure if that's too much fat)

That's about it... nothing hardcore... but I gave it a shot now that I'm in the real working world without asking parents for money to be hitting the gym/dojo daily. :(

[TomcoPDR]

VOTING

Well, I guess there're only 3 contestants. (I'm excluded) Other late contestants are welcome to post their results, but I have to be fair to these guys who dedicated themselves to following through with this, and posting on time... and unfortuntely there were injuries and some got dis-moviated (I'm pretty much one of them, sorry)

These are the entries:
- swak
- Little Dragon
- wintonyk

I'm changing the rules a little... I'll give voting period to either January 15, 2010 or at least 20 member votes.

Contestants pretty much are forced to vote for themselves, so they can't vote...

For my vote: I went with Little Dragon, the body tone definition, body mass increase (but the contestant doesn't have to be weight/size gain)... and the general write up.

Good job everyone.

[davidI]

Nice work guys. Little Dragon had some impressive games.

Good on you for all keeping it up through the holiday season. I can't believe I just saw this thread now...

[TomcoPDR]

Originally posted by davidI
Nice work guys. Little Dragon had some impressive games.

Good on you for all keeping it up through the holiday season. I can't believe I just saw this thread now...

Vote for someone based on your opinion of best improvement, write up: -Little Dragon, -swak, -wintonyk

[TimeAttack]

I gotta vote for Little Dragon

wintonyk had some good back improvements, but Little Dragon had some freakishly odd increases in upper body mass.

Steriods I suspect, haha
j/k ;)

[b.mm.3wgirl]

Little Dragon FTW!

[ChappedLips]

Little Dragon got huge so he gets my vote

[max_boost]

Little Dragon for sure. He went on an actual mass + strength program.

[almerick]

Voting for Little Dragon as well, he might need a username change though

[Kobe]

Little Dragon

[beecue]

I vote little dragon. I went hard for a month then after midterms I got lazy and haven't been for like a month now. :(

[D'z Nutz]

Little Dragon

[J.M.]

Little Dragon :thumbsup:

[Jeremiah]

I gotta give it to Little Dragon...

He went from looking like a kid to looking like a man.. good work

[gqmw]

hands down little dragon. he got huge in 3 months.

[gqmw]

Forgot to mention:

wintonyk - you made huge improvement on your back, if you had made the same big improvement on your front as well, I would've voted for you.

Fantastic results everyone, good luck in the next year.

[shutterbug_art8]

Big (AKA Little) Dragon

[calgarys_finest]

I vote for little dragon. I didnt know this contest was on but since last Sept i have gone from 256 to 228 with only a diet change. As of Dec 21st my doc cleared me to play hockey again and really work out hard so my new years resolution is to get back in good shape. I used to be 6foot 198 at 18years old.

[bmcycle]

definitely Little Dragon! :clap:

[TomcoPDR]

I have decided, based on their dedication, committment and taking this contest seriously, I'm awarding all 3 contestants prizes.

So I went out an bought another $25 Sport Chek card this afternoon.

Being that Little Dragon has the biggest support, noticable improvement, good write-up, he'd get $50 card.

swak and wintonyk each get $25 card

Good work to all.

I've PMed the 3 contestants who followed through with this, you guys have a choice of having these mailed to your address, or I can left this at the shop (I'm only here this week), but someone would be at the shop anyways during business hours.


http://i142.photobucket.com/albums/r95/Tomcompany/Past%20repairs/Random/100_3682.jpg

[89s1]

What a good sport. You're the man Tom.

[TomcoPDR]

Here's the last contest of this series of giveaway. Not sure when the next "contests" or giveaways will happen, think about this one... let your sisters know, gf, mom, aunts, dad, uncle bobs, etc...

http://forums.beyond.ca/st/290399/contest-win-50-and-25-gift-card/

[TomcoPDR]

Originally posted by wintonyk
I am still going strong. There have been about 2 weeks where i struggled because of work schedule and such. Presently I have gained 13 pounds. Also have done this keeping lean. I have an 8 pack competition with a co-worker (loser wears a tshirt of the winners abs for a few days). For the first time in my life (about 2 weeks ago) the bottom two showed up. Of course that was dehydrated state. I hope others are seeing success like I have.

wintonyk, can you PM me (I PMed you 2-3 days away, still waiting)... You're awarded with a $25 card too... need to send it to you.

The other alternative is that I leave the card at the shop, it's in the deep SE... But I need to know, cuz I'm heading out of Calgary in a few days.

[wintonyk]

Originally posted by calgarys_finest
I vote for little dragon. I didnt know this contest was on but since last Sept i have gone from 256 to 228 with only a diet change. As of Dec 21st my doc cleared me to play hockey again and really work out hard so my new years resolution is to get back in good shape. I used to be 6foot 198 at 18years old.

Thats Incredible, good on ya for that.

Little Dragon, mad props those are some incredible changes even if the numbers don't show, you really put on some mass.

Even though this contest is over, I hope everyone pushes themselves to constantly improve. Set goals, and paint a picture of what you look like when you reach them.

Some very broad tips for anyone looking to improve their quality of life:

Radical changes equate to long term failure: The reason I say this is because when we force ourselves to do something we aren’t used to, we can only push ourselves so far before we revert back.

Start with the little changes: This is to reinforce the first point. Someone going from MacDonalds 7 days per week and reducing it to 5 days is going to see improvement. In reality taking 2 days and replacing it from with a healthier option is a big step in the right direction

Writing things down works: Whether this is in the gym or recording what you have eaten, writing things down will help show you areas of struggle and areas of success.

Habits Take Months: This is an important one because as a society when we look for change we often put time constraints on ourselves. The average person takes 90 days to make or break a habit. In the case of some things habits have developed or many years or decades. Rather than trying to change an entire habit, changing those small things again will help.

Ongoing Monitoring: The reason so many fail at their new years resolution is that they never review. Goals should be reviewed daily, weekly, monthly.

Thanks again thomas for the contest. (I apologize for the slow response on PM January is a crazy month at the clinic for me)

Now that I have capped 180 I plan to hit 190 by the end of March. At that point I will add in creatine to help hit 200.

[swak]

Got my card in the mail today...
Thanks Tom!!

And i appreciate your support, beyond.
AND CONGRATS LITTLEDRAGON!!!
..In cycling, gaining mass isn't the top of the list, its actually at the bottom (more mass = riding slower).
But i can tell you my riding strength, and performance has dramatically shot up within the past few months.

Thanks again! :thumbsup:

http://img.photobucket.com/albums/v646/magishn/IMG_2537.jpg

[Little Dragon]

My card just arrived as well, thanks Tom!

And thanks for all the support guys, I really appreciate it! :D

[wintonyk]

My card arrived in the mail the other day, room mates forget to let me know.

Thanks for the contest Tom. I think these kind of things are great. Hopefully next time around we have more participants. Good job swak and dragon for sticking with it.

I hope you guys are still going strong. Dragon you are gonna be a monster if you keep it up. My sights are set on a photoshoot in a couple months.

[JordanEG6]

Little Dragon's 3 month gain was impressive. Good work.