Today March 10 2012 marks the beginning of my 12 week body transformation to get ready for the Ontario's. Taking place at the Toronto Pro Show.

I will be posting daily workouts from now until I walk up on the stage, as well as posting updated pictures and body fat analysis every week or couple weeks.

Today to mark the beginning I chose legs! Now this is the only way to start off the transformation!

Weight: 234lbs

The workout was as follows for today:

Squat press:
10 sets from 180 lbs up to four working sets of 1080lbs x 15 reps every set

Hack squats:
5 sets from 90lbs to 360lbs x 8-15 reps

Split squats:
90lbs x 3 x 12

Quad extensions:
140lbs x 4 x 15

Laying Hamstring Curls:
90lbs x 4 x 8-10

Seated calf raises:
90lbs x 4 x 20

Day #3 and all is going well! Today was back day almost threw up in this workout so it was a good one!!!

The workout was as follows

Pull ups (wide)
Bodyweight x 1 x 12
+25lbs x 1 x 10
+ 45lbs x 2 x 8

Barbell Rows
Set 1 x 135 x 15
Set 2 x 225 x 12
Set 3 - 6 x 315 x 8

Reverse Grip Pulldowns
Set 1 x 150 x 15
Set 2 x 200 x 12
Set 3 - 5 x 210 x 8-10

Seated one arm cable rows
Set 1 x 130 x 12
Set 2 x 160 x 10
Set 3 x 160 x 8
Set 4-5 x 140 x 10-12

Pullovers Dumbbell
Sets 1-3 x 75lbs x 8

Dead lifts
Sets 1-3 x 225 x 8

Pre workout and intra workout supplements used:
Muscle Rush, Pump accelerator 2.0, BCAA's,

20 mins Post workout cardio was added.

Looking good Curtis.

When is Ontarios?

Is it a show or just a private event?

The ontario's is June 2nd.
Its a public event. It will coincide with the TORONTO PRO SHOW as it did last year

Day 4 - Shoulder day

Smith press
Set 1 x 90 x 15
Set 2 x 140 x 12
Set 3 x 190 x 10
Set 4 x 210 x 7
Set 5 x 210 x 7
Set 6 x 210 x 6
DS
140, 90 x amap

Seated side raises
1 x 25 x 15 + 5 standing
2 x 35 x 12 + 5 standing
3 x 40 x 10 + 5 standing
4 x 40 x 8 + 5 standing

Arnold Laying rear delt raises
1 x 15 x 12
2 x 15 x 12
3 x 15 x 12
4 x 15 x 12


Standing single cable side raise
1 x 30 x 12
2 x 30 x 12
3 x 30 x 12
4 x 30 x 12

Rear pec deck
1 x 105 x 15
2 x 135 x 12
3 x 150 x 10
4 x 165 x 8

Wide upright bb rows
1 x 135 x 10
2 x 135 x
3 x 135
4 x 135

20 mins post workout cardio steady state

Arm day!! It was a good day. Tons of strength and great endurance. Already starting to notice changes with the body and down 5lbs!

Barbell curls
1 x no weight
2 x 95 x 12
3 x 115 x 12
4 x 135 x 12
5 x 135 x 10
6 x 135 x 8

Close bench version # 2

1 x 135 x 15
2 x 225 x 10
3 x 225 x 8
4 x 225 x 6
5 x 135 x 10

Alt db curls
1 x 40 x 12
2 x 50 x 10
3 x 60 x 8
4 x 60 x 8
DS
40 , 30 , 20 x amap

Skull crushers
1 x 135 x 10
2 x 135 x 10
3 x 135 x 10
4 x 135 x 10

Spider curls

1 x 95 x 10
2 x 95 x 10
3 x 95 x 8
4 x 95 x 8

Dips

1.x body weight
2 x + 45 x 10
3 x + 70 x 8
4 x + 70 x 8

20 mins post workout cardio. Steady state.

Today I had my body fat taken by a good friend of mine. Anthony Janicas.

Measured BF approx 17.9%.
When i started I was approx 19.8%
Weight is 226lbs today.

Chest workout is was as follows:

Flat db bench
1 x 70 x 15
2 x 100 x 12
3 x 120 x 10
4 x 130 x 6
5 x 130 x 6
6 x 110 x 8
7 x 110 x 8

Incline barbell bench

1 x 135 x 15
2 x 225 x 8
3 x 225 x 8
4 x 225 x 6
45 seconds rest
5 x 135 x 10
45 seconds rest
6 x 135 x 8

Flat hammer bench

1 x 180 x 15
2 x 230 x 8
3 x 230 x 8
4 x 230 x 8

Incline hammer

1 x 90 x 15
2 x 180 x 12
3 x 180 x 12
4 x 180 x 12

Machine Flyes

1 x 135 x 15
2 x 150 x 12
3 x 150 x 12
4 x 150 x 12

20 mins post workout cardio. Steady state.

Crushed legs today with my bro Chad. He really knows how to keep the intensity high and push me through those last couple reps!

Quad ext
1 x 60 x 20
2 x 120 x 15
3 x 180 x 12
4 x 220 x 10
5 x 220 x 10

Hack squats

1 x 90 x 15
2 x 180 x 15
3 x 270 x 12
4 x 360 x 12
5 x 360 x 10
6 x 360 x 10

Single leg squat press

1 x 180 x 15
2 x 180 x 15
3 x 230 x 12
4 x 230 x 12

Close stance leg press

1 x 360 x 20
2 x 450 x 20
3 x 540 x 20
4 x 540 x 20

Superset with laying ham curls

1 x 50 x 15
2 x 70 x 12
3 x 90 x 10
4 x 110 x 8

Seated hamsting curls

1 x 105 x 20
2 x 135 x 15
3 x 150 x 10
4 x 150 x 10

Super set with seated calf raises

1 x 90 x 20
2 x 90 x 20
3 x 115 x 15
4 x 115 x 15

20 mins post workout cardio.

Down to 11 weeks out! 6.5 lbs down and still feeling strong.

today's workout was as follows:

Pullups
1 x body weight x 12
2 x + 25 x 10
3 x + 45 x 8
4 x + 45 x 6

Barbell rows
1 x bar x 20
2 x 135 x 15
3 x 225 x 12
4 x 315 x 10
5 x 315 x 8
6 x 315 x 8

Reverse grip pull downs

1 x 180 x 12
2 x 220 x 10
3 x 250 x 10
4 x 250 x 8
5 x 250 x 7

Seated rows

1 x 170 x 12
2 x 210 x 12
3 x 250 x 10
4 x 250 x 10

Wide grip pull downs

1 x 150 x amap
2 x 150 x amap
3 x 150 x amap

Cable pullovers

1 x 100 x 12
2 x 100 x 12
3 x 100 x 12
4 x 100 x 12

20 mins steady state cardio post workout.

This was a great shoulder day for me today. Had tons of energy, and strength was about the best its been an a long while, felt like I could have kept going. But alas man's gotta eat it meat and veggies to stay fueled! so the workout had to end.

Tomorrow is another day.

Db shoulder press
1 x 45 x 15
2 x 70 x 15
3 x 90 x 12
4 x 105 x 8
5 x 105 x 6
6 x 80 x 8

Seated db side raises

1 x 25 x 12
2 x 35 x 12
3 x 45 x 12
4 x 55 x 9
5 x 55 x

Laying rear delt raises

1 x 20 x 12
2 x 20 x 10
3 x 20 x 10
4 x 20 x 10

Standing BB press

1 x 95 x 12
2 x 115 x 12
3 x 135 x 10
4 x 135 x 10

Cable side raises

1 x 30 x 12
2 x 30 x 10
3 x 30 x 10

Super set with

Rear delt flys

1 x 25lbs (each arm) x 12
2 x 25lbs x 10
3 x 25 lbs x 10

Wide upright rows

1 x 45 x
2 x 95 x 12
3 x 95 x 12
4 x 95 x 12

20 mins PW cardio.