Thanks Big B.
Ironlifter36's 12 Week Transformation Log
- Thread starter ironlifter36
- Start date
Thanks Big B.
I am enjoying the extra calories. 200cal doesn't sound like much, but does make a difference in food volume when its clean. I can feel my metabolism racing as I am always hungry, even following a meal. I never feel full. Going to see my fiancés family this weekend and will be having a large cheat meal. Plan to drop 2 meals from my normal meal plan that day. For 3 meals I will have high protein, low carb and practically zero fat. This will allow me to indulge and eat as I please for the cheat meal or as I call it, "the feeding". About once a month, I let the old fat boy in me out where I just completely stuff my face until I am well satisfied and absolutely disgusted with myself. This seems to satisfy the cravings and allows me to buckle down for another month.
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I see your upping calories, nice!!! I'm waiting a bit to see if I can get below 10! Started to, but then said,let me try for a couple more?? But glad to see your at where you want. Now get this numbers up slow & hard. That would benthe last thing i would want is bloating poundage, but I don't need to tell you that. " I'm learning a bit from you". Keep it up man, looking good!!!!
Thanks bro, I appreciate it.
Friday 3/10/2017 Update
Hit the gym last night to do Chest, Shoulders and Biceps. Sort of a modified Push routine. Really enjoy doing biceps on push day and triceps on pull. This allowed me to put more effort into my biceps since they were not fatigued. Last nights routine was more hypertrophy with 60-90 sec. rest periods. Don't have my work out journal with me, but routine went as follows:
Incline BB Press - 3 Sets 8-10 Reps
DB Flat Bench - 3 Sets 10-15 Reps
Pec Dec Fly - 4 Sets 12-15 Reps * 30 sec rest
DB Scott Press - 3 Sets 12-15 Reps
DB Side Raises - 3 Sets 8-12 Reps
DB Front Raises - 3 Sets 8-12 Reps
Incline DB Curl - 3 Sets 10-15 Reps
Rope Hammer Curl -3 Sets 10 Reps
Hit the gym last night to do Chest, Shoulders and Biceps. Sort of a modified Push routine. Really enjoy doing biceps on push day and triceps on pull. This allowed me to put more effort into my biceps since they were not fatigued. Last nights routine was more hypertrophy with 60-90 sec. rest periods. Don't have my work out journal with me, but routine went as follows:
Incline BB Press - 3 Sets 8-10 Reps
DB Flat Bench - 3 Sets 10-15 Reps
Pec Dec Fly - 4 Sets 12-15 Reps * 30 sec rest
DB Scott Press - 3 Sets 12-15 Reps
DB Side Raises - 3 Sets 8-12 Reps
DB Front Raises - 3 Sets 8-12 Reps
Incline DB Curl - 3 Sets 10-15 Reps
Rope Hammer Curl -3 Sets 10 Reps
I did the same thing last week with chest/bi and found it to help a lot. Definitely helps you push a bit more with each muscle group!
This is a killer thread ironlifter36, so glad I found it. You give great inspiration and motivation to people like myself. I'll be following your results. I'm currently 24 days into my cycle.
Thanks bro, I appreciate it. Fitness, like most things, is a series of steps or building blocks. Each step will take you to the next level. Each level will only take you so far, then you have to learn, adapt and master the next level in order to continue to progress. So far, mastering my nutrition has had the BIGGEST impact in my progress and physique.
Monday 3/13/17 Update:
Hit the gym Saturday to do Back, Rear Delts, Triceps and Ab's. Workout routine was as follows:
Rack Pulls - 225x10, 275x10, 295x10, 315x8
Reverse Grip Pulldowns - 130x12, 140x11, 140x10
Single Arm Cable Pulldowns - 60x12, 60x12, 60x12
TBAR Rows - 90x15, 100x10, 100x10
Reverse Pec Dec Fly - 45x20, 50x18, 50x20
EZ Bar Skullcrushers - 75x10, 75x9, 75x9
Single Arm Tricep Rope Pushdown - 30x15, 30x15, 30x15
Ab's Cable Crunches
While I was doing my routine, some dude tore his pec. Ouch, boy that shit looked like it hurt. He was a big guy, doing 275 on bench and looked like he should have been able to handle it no problem. Not sure what happened.
Tried Halo Top Saturday, had the Chocolate Almond crunch and have to say not bad.
Did 30min of cardio yesterday followed by calves. Headed to the in-laws to feast where I indulged in 2 helpings of Ghirardelli chocolate brownies topped with ice cream. Adjusted my meals for the day to accommodate for the cheat meal, however guesstimate I probably went over my daily target by 500-1000.
Hit the gym Saturday to do Back, Rear Delts, Triceps and Ab's. Workout routine was as follows:
Rack Pulls - 225x10, 275x10, 295x10, 315x8
Reverse Grip Pulldowns - 130x12, 140x11, 140x10
Single Arm Cable Pulldowns - 60x12, 60x12, 60x12
TBAR Rows - 90x15, 100x10, 100x10
Reverse Pec Dec Fly - 45x20, 50x18, 50x20
EZ Bar Skullcrushers - 75x10, 75x9, 75x9
Single Arm Tricep Rope Pushdown - 30x15, 30x15, 30x15
Ab's Cable Crunches
While I was doing my routine, some dude tore his pec. Ouch, boy that shit looked like it hurt. He was a big guy, doing 275 on bench and looked like he should have been able to handle it no problem. Not sure what happened.
Tried Halo Top Saturday, had the Chocolate Almond crunch and have to say not bad.
Did 30min of cardio yesterday followed by calves. Headed to the in-laws to feast where I indulged in 2 helpings of Ghirardelli chocolate brownies topped with ice cream. Adjusted my meals for the day to accommodate for the cheat meal, however guesstimate I probably went over my daily target by 500-1000.
Killer workout man. I cringed when I read "tore his pec". After watching that devin physique dude tear his I tighten up thinking about it.
Good workout bro!! Tearing your pec is terrible feeling!! I tore my pec and had it surgically reattached in 2015. Felt like a towel was tearing apart in my skin!! Glad you enjoyed yourself with in-laws!!
Have a bud who tore his...said the same thing. Sounded like a towel tearing.
Terrible feeling! The recovery was a challenge for me especially mentally!
This is kind of a silly question, were you lifting heavy? Heavy to you?
No sir, I will not enable you.
Ya, I saw that video too. Makes me cringe just thinking about it. PED's will make your muscles grow faster than your tendons and ligaments opening you up for injuries such as this. Dylan preaches this all the time and he is right.
Wednesday 3/15/2017 Update
Body weight and skin folds holding steady at this point. I am in a very mild surplus although unsure of what my next goal is at the moment. Waiting to visit Doctor tomorrow so my cycle has been on hold. My boss recently had a small gym put in complete with a squat rack, platform, dumbbells, EZ bars and a GHD machine. I went into work Monday morning to do legs and try the new equipment out. I decided to do Front Squat to change things up a little. Due to my body mechanics, I can not sit back during back squats and simply do not get much hamstring activation. The front squat allows me to sit back more and I really feel my hamstrings and glutes activating. However, the limiting factor then becomes how much I can hold as I have poor arm/shoulder mobility. Will post a brief description of Mondays workout below:
Legs
Front Squat - 3 sets 8-12 Reps
BB RDL - 3 Sets 12 Reps
Single Leg Hip Thrust - 3 Sets 15 Reps
GHD Machine ( Leg curls ) - 3 Sets 10 Reps
AB's - Decline Sit ups and Hanging Leg Raises.
Yesterday I went to my local gym to do Chest, Shoulders and Biceps. I arrived feeling tired and exhausted, but ended up actually having a pretty good session once the blood got flowing. Brief workout routine posted below:
Chest, Shoulders and Biceps
BB Flat Bench - 3 Sets 6-9 Reps
Weighted Dips - 3 Sets 8-12 Reps
Upper Chest Cable Fly - 3 Sets 15 Reps As seen in link, skip to 7:20 https://youtu.be/XOa29j20nIo These are great for targeting the upper chest. Been doing these for 3-4 months and can see striations in my chest now.
DB Shoulder Press - 8-12 Reps
EZ Bar Upright Row ( Wide Grip ) - 3 Sets 12 Reps SUPPER SETTED w/ DB Front Raises - 3 Sets 10 Reps + Drop set on last set
EZ Bar Preacher Curl - 3 Sets 8 -15 Reps
DB Hammer Curls - 3 Sets 8 Reps
Currently running a modified PPL split every 5-6 days so volume has been adjusted accordingly.
Body weight and skin folds holding steady at this point. I am in a very mild surplus although unsure of what my next goal is at the moment. Waiting to visit Doctor tomorrow so my cycle has been on hold. My boss recently had a small gym put in complete with a squat rack, platform, dumbbells, EZ bars and a GHD machine. I went into work Monday morning to do legs and try the new equipment out. I decided to do Front Squat to change things up a little. Due to my body mechanics, I can not sit back during back squats and simply do not get much hamstring activation. The front squat allows me to sit back more and I really feel my hamstrings and glutes activating. However, the limiting factor then becomes how much I can hold as I have poor arm/shoulder mobility. Will post a brief description of Mondays workout below:
Legs
Front Squat - 3 sets 8-12 Reps
BB RDL - 3 Sets 12 Reps
Single Leg Hip Thrust - 3 Sets 15 Reps
GHD Machine ( Leg curls ) - 3 Sets 10 Reps
AB's - Decline Sit ups and Hanging Leg Raises.
Yesterday I went to my local gym to do Chest, Shoulders and Biceps. I arrived feeling tired and exhausted, but ended up actually having a pretty good session once the blood got flowing. Brief workout routine posted below:
Chest, Shoulders and Biceps
BB Flat Bench - 3 Sets 6-9 Reps
Weighted Dips - 3 Sets 8-12 Reps
Upper Chest Cable Fly - 3 Sets 15 Reps As seen in link, skip to 7:20 https://youtu.be/XOa29j20nIo These are great for targeting the upper chest. Been doing these for 3-4 months and can see striations in my chest now.
DB Shoulder Press - 8-12 Reps
EZ Bar Upright Row ( Wide Grip ) - 3 Sets 12 Reps SUPPER SETTED w/ DB Front Raises - 3 Sets 10 Reps + Drop set on last set
EZ Bar Preacher Curl - 3 Sets 8 -15 Reps
DB Hammer Curls - 3 Sets 8 Reps
Currently running a modified PPL split every 5-6 days so volume has been adjusted accordingly.
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I got just the opposite from front squats. I feel more activation of my quads then glute and ham but everyone is different. I use to do front squats every week. It took some getting use to with bar positioning and I also started with holding onto straps. Since surgery for my pec I only use db for front squats and do them last so I don't need a whole lot of weight.
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