Bodybuilding.com - Male Transformation Of The Week - Adam Lamb!

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Don't let things that take away from your goals get in your path.

Adam made a commitment to himself to get back in shape and work towards a fitness goal. So, with the help of his trainer, he got down to business. Read on to learn how he shed 9% body fat and began training for his first contest!

Male Transformation Of The Week - Adam Lamb!

By: Male Transformation Of The Week

Before:
210 lbs

After:
205 lbs

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Vital Stats
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Name: Adam Lamb
Email: adamlamb33@hotmail.com
BodySpace: ASL

Before:
Age: 28
Height: 5'10"
Weight: 210 lbs
Body Fat: 19%

After:
Age: 29
Height: 5'10"
Weight: 205 lbs
Body Fat: 10%

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Why I Got Started
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I decided I want to compete in bodybuilding and stay consistent with my weight training to actually work towards a goal.

Click Image To Enlarge.
Adam Lamb's Bench Press Progress.

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How I Did It
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I worked with a trainer to help hold me accountable. I started eating the right things and eliminated the bad stuff from my diet like fast food and alcohol.

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I Worked With A Trainer To
Help Hold Me Accountable.

I stuck to a very structured workout regiment and added cardio in to my workouts which was new for me, but very responsive to my body. It's a work in progress everyday to get better and maintain what I have worked for.

Click Image To Enlarge.
It's A Work In Progress
Everyday To Get Better.

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Supplements
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Diet
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7:30 AM:

8:30 AM:

Protein shake

11:00 AM:

2:00 PM:

5:00 PM:

6:30 PM: Pre-Workout

Protein shake

9:00 PM: Post-Workout

Protein shake

Click Image To Enlarge.
Adam Lamb.

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Training
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Monday: Chest

Incline Bench Press: 4 x 15
Dumbbell Bench Press: 4 x 15
Dips: 4 x failure
Cable Crossover: 4-6 x failure

print Click Here For A Printable Log Of Monday: Chest.

Tuesday: Back

print Click Here For A Printable Log Of Tuesday: Back.

Wednesday: Arms, Abs & Calves

Barbell Curl: 4 x 15
Close-Grip Bench Press: 4 x 15
Alternate Dumbbell Curl: 4 x 15
Skullcrushers: 4 x 15
Preacher Curl Machine: 6 x failure
Triceps Pushdowns: 6 x failure
Seated Calf Raises: 4 x failure
Standing Calf Raises: 4 x failure
Crunch Machine: 3 x failure
Hanging Leg Raises: 3 x failure

print Click Here For A Printable Log Of Wednesday: Arms, Abs & Calves.

Thursday: Legs

Barbell Squat: 6 x 15
Leg Press/Hack Squat: 5 x 15 (Rotate Weekly)
Leg Extension: 4 x 15
Leg Curl: 6 x 15

print Click Here For A Printable Log Of Thursday: Legs.

Friday: Rest & Cardio

Saturday: Shoulders, Abs & Calves

Dumbbell Press: 4 x 15
Lateral Raises: 4 x 15
Front Raises: 4 x 15
Rear Delt Raise: 6 x 15 Superset With
Cable Upright Rows: 6 x 15
Crunch Machine: 3 x failure
Hanging Leg Raises: 3 x failure
Seated Calf Raises: 4 x failure
Standing Calf Raises: 4 x failure

print Click Here For A Printable Log Of Saturday: Shoulders, Abs & Calves.

Sunday: Rest

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Suggestions For Others
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Set a goal and make a plan to accomplish the goal. Don't let things that take away from your goals get in your path. Stay around positive people and positive places to help keep you on track and supported when you may need it.

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Stay Around Positive People.

Male Transformation Of The Week
maletransformations@bodybuilding.com

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