Week 3

The Workout

[Monday-Thursday]

Chest:
Bench Press 135 lbs Reps:10,9,8,6
Decline Press 135 lbs Reps:10,8,8,6
Incline Press 135 lbs Reps:10,8,8,6

Arms:
Concentration Curls 35 lbs Reps:10,8,6,3
Cable Curls 80 lbs Reps:10,8,8,6
Preacher Curls 80 lbs Reps:10,8,8,6
Assisted Triceps Dip 80 lbs Reps:10,8,8,6
Cable Pull-downs 80 lbs Reps:10,8,8,6

Shoulders:
Shoulder Press 70 lbs Reps:10,8,8,6
Lateral Shoulder Raise 60 lbs Reps:10,8,8,6
Deltoids Fly 95 lbs Reps:10,8,8,6


[Tuesday-Friday]

Back:
Wide-grip Lat Pull-down 110 lbs Reps:10,8,8,6
Cable Row 90 lbs Reps:10,8,8,6
Dumbbell Row 30 lbs Reps:10,8,8,6
Cable Shrugs 100 lbs Reps:10,8,8,6

Legs:
Squats 135 lbs Reps:10,8,8,6
Lunges 30 lbs Reps:10,8,8,6
Stiff Leg Dead-lift Reps:10,8,8,6
Leg Curls 80 lbs Reps:10,8,8,6
Calf Raises 195 lbs 10,8,8,6

Week 2

The Workout

[Monday-Thursday]

Chest:
Bench Press 125 lbs Reps:10,9,8,6
Decline Press 125 lbs Reps:10,8,8,6
Pull Overs 35 lbs Reps:10,8,8,6

Arms:
Concentration Curls 35 lbs RepsL10,8,6,3
Cable Curls 70 lbs Reps:10,8,8,6
Preacher Curls 60 lbs Reps:10,8,8,6
Assisted Triceps Dip -70 lbs Reps:10,8,8,6
Cable Pull-downs 75 lbs Reps:10,8,8,6

Shoulders:
Shoulder Press 60 lbs Reps:10,8,8,6
Lateral Shoulder Raise 50 lbs Reps:10,8,8,6
Deltoids Fly 75 lbs Reps:10,8,8,6


[Tuesday-Friday]

Back:
Wide-grip Lat Pull-down 110 lbs Reps:10,8,8,6
Cable Row 90 lbs Reps:10,8,8,6
Dumbbell Row 30 lbs Reps:10,8,8,6
Cable Shrugs 100 lbs Reps:10,8,8,6

Legs:
Squats 135 lbs Reps:10,8,8,6
Lunges 30 lbs Reps:10,8,8,6
Stiff Leg Dead-lift Reps:10,8,8,6
Leg Curls 80 lbs Reps:10,8,8,6
Calf Raises 195 lbs 10,8,8,6

Week 1

Reflection: I am very happy with how hard i hit the gym in the first week. I am having troubles adjusting to the new diet but i just have to suppress my love for food. I will be experimenting with a few workout routines until i find the right balance between active and rest days. I can't wait to see how far i can take this competition. Thanks for all the support!

-Concrete

Monday 1/31/11

Food:

08:00 AM Total cereal with 8 oz of 1% milk
10:00 AM Cheesesteak (Wheat bun, Roast Beef, Provolone, Siracha)
01:00 PM Peanut Butter Sandwich on wheat with 8 oz of 1% milk
02:00 PM Powerbar
04:00 PM 5 Egg sandwich on wheat(2 yolks)
07:30 PM Protein Shake (26g of protein in 8 oz of 1% milk)
10:00 PM 8 oz steak and 8 oz of milk

Workout:Upper Body

Basketball (3 hours)
Bench Press 115 lbs Reps:10,10,10,8
Chest Flys 30 lbs Reps:10,8,8,8
Bi Cable Curls 60 lbs Reps: 10,10,10,8
Bicep Curls 30 lbs Reps: 8,7,5,4
Triceps Pulldown 60 lbs 10,10,10,6
Lat Pulldowns 100 lbs 10,10,10,10
Cable Rows 90 lbs 8,8,8,8
Shoulder Press 80 lbs 10,10,8,5
Front Deltoid Raise 30 lbs 8,8,8,8
Lateral Deltoid Raise 50 lbs 8,8,8,8
Rear Deltoid Fly 60 lbs 10,10,10,10

Tuesday 2/1/11

Food:

12:00 PM 4 Egg Croissant sandwich (2 yolk)
02:00 PM Protein Shake (26g of protein in 12 oz of milk)
03:00 PM Powerbar
04:00 PM 2 servings of Multi-grain crackers and Hummus
08:00 PM 3 slices of Thai Pizza (Chicken, cheese, peanuts, thai sauce, carrots)

Workout:

Calf Raises(Standing) 155 lbs Reps: 15,15,15,15
Leg press 215 lbs Reps: 20,15,12,10
Hip Abductor 100 lbs Reps: 12,12,12,12
Hip Adductor 100 lbs Reps: 12,12,12,12
Leg Extensions 90 lbs Reps: 10,10,10,10
Leg Curls 105 lbs Reps: 10,10,10,10

Wednesday 2/2/11

Food:

08:00 AM 2 servings of oatmeal, banana, and 8 oz of 1% milk
10:30 AM Powerbar
12:30 PM 1 serving of raisin bran cereal with 8 oz of 1% milk
01:30 PM Bologna Sandwich, 8 oz of milk, 1 serving of carrots
06:30 PM Protein Shake (26g of protein with 8 oz of milk)
08:00 PM Protein Shake (26g of protein with 8 oz of milk)
09:00 PM Banana and a Powerbar
10:30 PM Tri-tip and mixed vegetables (Potatoes,peppers,onions)

Workout:

Basketball (3 hours)
Pectoral Flys 90 lbs Reps: 10,10,10,10
Chest Press 120 lbs Reps: 10,10,10,10
Shoulder Press 70 lbs Reps: 8,8,8,8
Rear Deltoid Fly 60 lbs Reps: 10,10,10,10
Lateral Raises 50 lbs Reps: 10,10,10,10
Front Deltoid Raise 30 lbs Reps: 10,10,10,10

Thursday 2/3/11

Food:

10:00 AM Total Cereal with 8 oz of 1% milk
01:00 PM 4 Egg sandwich (Wheat, ketchup, mustard)
04:00 PM Protein Shake (26g of protein in 8 oz of milk)
05:30 PM Peanut butter, almond, and oats sandwich
06:00 PM 8 oz of milk

Workout:

Bicep Curls 30 lbs Reps: 10,8,8,6
Cable Curls 70 lbs Reps: 10,8,8,6
Ext Cable Curls 30 lbs Reps: 10,10,10,10
Tricep Pulldown 70 lbs Reps: 12,10,10,10
Assisted Dips 50 lbs Reps: 10,8,8,8
Seated Dips 105 lbs Reps: 10,10,10,10
Lat Pulldown 112.5 lbs Reps: 10,10,8,8
Seated Rows 75 lbs Reps: 10,10,10,10

Friday-Sunday Rest Days

Before photo

12/31/11

Weight:200 lbs

Front:

Side:

Back:

Let the training begin!

Today marks the first day of a 16 week investment in my body and health. I just enrolled in Muscle & Strength's 2011 Transformation Challenge. To win this competition I will be working out everyday weekday (Monday-Friday) and changing my diet to achieve my current goals. I will be recording and posting my workouts, diet, and weight every weekend for each week of the competition. Wish me luck!

Introduction

Welcome to my blog. My name is Darryl Cook, I've spent the majority of my life overweight. At my largest i weighted 325 lbs (2008) today i weight 200 lbs (2011). My new years resolution for 2011 is to put on 20 pounds of muscle and reduce my body fat percentage to get my beach body before summer. I will be keeping a workout journal as well as a nutrition journal throughout this year to show my readers that you too can get amazing results with diet and exercise!

-Darryl C.