Ironlifter36's 12 Week Transformation Log

[ironlifter36]

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.

YA, front squats are supposed to technically target the quads, but for me I feel it in the hams and glutes. Have had several people try to teach me to sit back during the squat, but it won't work. It's a matter of physics. I have long femurs, so I have to tilt my torso forward to maintain my center of gravity. Widening my stance does help a little.

 

[svanimost]

Very nice Iron, it's always nice to have easy access to equipment . And for hams & glutes, same problem . Im worried about my back, my heavy squating days are over. The only thing I've tried is the ham machine(lying) unless I'm doing it wrong, that is shit???? Every now & then I do class with the women, works but doesn't?? Just keep doing the sled I guess, keep up the good work!!! Good luck with the DR !

 

[Carmel cowboy]

YA, front squats are supposed to technically target the quads, but for me I feel it in the hams and glutes. Have had several people try to teach me to sit back during the squat, but it won't work. It's a matter of physics. I have long femurs, so I have to tilt my torso forward to maintain my center of gravity. Widening my stance does help a little.

The front squat is doing what you want it to that's all that matters! Keep killing it bro!!

 

[ironlifter36]

Interesting, I have to do this same thing, my back squat form sucks too. I have to lean very far forward to maintain balance. DAMN FEMURS!
Great log so far brother, and thank you for all the support!

Lol, I know the feeling. While my form is ok, it is not the most optimal leg exercise for me. I do it and I do it regularly to continue progressing my lift. Check this page out. There is a video halfway down that is VERY informative on this subject.
https://bretcontreras.com/how-femur-length-effects-squat-mechanics/

 

[ironlifter36]

I had learnt this a while back as my lifting partner suffers from this. The links looks like solid info, definitely going to peruse through it later, thanks man!

I used to think it was my squat form and to a degree it was in some ways. I have spend a great deal of time doing mobility and stretching which has helped. However, after watching this video, I realized my form will never look like my buddies because we have different body mechanics. This video is only 5 minutes, but very informative.

 

[ironlifter36]

Yes we had wondered for a while what his problem was. He does have a lot of mobility problems but it was more than just that as we discovered. Squat shoes helped him due to the heel raise but he still has to lean more than most people.

I should probably invest in some squat shoes. Right now I squat and deadlift with just my socks on.

 

[ironlifter36]

Thursday 3/16/2017 UPDATE

Cycle is officially on hold. Expected start date: Unknown

Got a few business trips coming up back to back. Plan to eat around maintenance until I get the Doctor/blood work sorted out.

 

[BigBusiness]

Hey brother just wanted to say keep up the great work and I applaud your hard work and persistent helping and encouraging others. Truly an asset to our great community here!!

PHARMACOM BOARD REP
PM for any questions
BigB15 for 15% off all orders

 

[ironlifter36]

Hey brother just wanted to say keep up the great work and I applaud your hard work and persistent helping and encouraging others. Truly an asset to our great community here!!

PHARMACOM BOARD REP
PM for any questions
BigB15 for 15% off all orders

I appreciate the kind words BigB. I am enjoying seeing others progress and am learning a lot along the way as well. We have some really good members on this board.

 

[Carmel cowboy]

I should probably invest in some squat shoes. Right now I squat and deadlift with just my socks on.

I think the squat shoes would help! How low do you squat? Have you ever tried box squats?

 

[NarcissisticMach]

Hey brother just wanted to say keep up the great work and I applaud your hard work and persistent helping and encouraging others. Truly an asset to our great community here!!

PHARMACOM BOARD REP
PM for any questions
BigB15 for 15% off all orders

I second this, IL has been a huge help to me with knowledge/motivation!

 

[ironlifter36]

I think the squat shoes would help! How low do you squat? Have you ever tried box squats?

I squat at or below parallel. Never tried box squat before.

 

[ironlifter36]

I second this, IL has been a huge help to me with knowledge/motivation!

Thanks bro, believe it or not, seeing your progress motivates me.

 

[MissBizz]

I second this, IL has been a huge help to me with knowledge/motivation!

Agree!!!! Same here!

Great work Iron lifter and I keep learning more and more reading your log!

 

[ironlifter36]

Monday 3/20/2017 - Update

For those who have not read the entire post, my original plan to clean bulk has been delayed and I am presently maintaining weight / stats. Poor timing as it relates to the 12 Week transformation, however perfectly fine with me as it relates to the overall picture of my fitness journey. As I said in the beginning, my primary motive for participating in this contest was to learn, get to know other forum members and to help motivate others along their journey. Presently eating around maintenance at 2900 on workout days and 2700 on rest days. Weight is pretty steady though I am fuller and more vascular. My strength is increasing as well which is always welcomed. Current Stats: 174lbs Skin Fold: 17mm Total Approx BF - 8%. Skin folds are up 2mm in my stomach, but feel this is likely due to water retention. I dialed back my AI recently. I use an AI for estrogen control on TRT, however due to the strength of Sarmsx AI, slowly overtime lowered my estrogen to the bottom range. I was not sleeping well and felt irritable somewhat. Since this adjustment, I am sleeping better and feel much better overall.

I will be traveling for work during the next several weeks and will be documenting my nutrition and workouts on the road.

 

[NarcissisticMach]

Monday 3/20/2017 - Update

For those who have not read the entire post, my original plan to clean bulk has been delayed and I am presently maintaining weight / stats. Poor timing as it relates to the 12 Week transformation, however perfectly fine with me as it relates to the overall picture of my fitness journey. As I said in the beginning, my primary motive for participating in this contest was to learn, get to know other forum members and to help motivate others along their journey. Presently eating around maintenance at 2900 on workout days and 2700 on rest days. Weight is pretty steady though I am fuller and more vascular. My strength is increasing as well which is always welcomed. Current Stats: 174lbs Skin Fold: 17mm Total Approx BF - 8%. Skin folds are up 2mm in my stomach, but feel this is likely due to water retention. I dialed back my AI recently. I use an AI for estrogen control on TRT, however due to the strength of Sarmsx AI, slowly overtime lowered my estrogen to the bottom range. I was not sleeping well and felt irritable somewhat. Since this adjustment, I am sleeping better and feel much better overall.

I will be traveling for work during the next several weeks and will be documenting my nutrition and workouts on the road.

Props to you keeping up on your workouts/diet while traveling. Do you just find random gyms while you are on the road or are you part of one that allows you to use any location nationwide?

 

[ironlifter36]

Props to you keeping up on your workouts/diet while traveling. Do you just find random gyms while you are on the road or are you part of one that allows you to use any location nationwide?

Thanks NM, that too I have learned from others. Others have shown me that it is possible to stay on top of your nutrition while travel. It just requires a bit more forward thinking and planning. Right now I am finding random gyms. I started the Regional position I am in now 9 months ago so I am still visiting different states in my territory for the first time. Once I make a complete circuit, I will decide on whether to find a nationwide gym. Would probably be LA Fitness if I had to choose one. I really enjoy visiting different gyms...new equipment, new toys and new scenery!

 

[ironlifter36]

Saturdays Workout - Quads, Hamstrings and Glutes

Hack Squat - 180x12, 200x10, 200x10
Trap Bar Deadlift - 225x12, 275x10, 305x8
Cable Kickbacks - 30x18, 35x15, 35x15 **I realize this is a girly-man exercise, but i have been trying to do direct glute work. I really feel this targeting the muscle****
Single Leg - Leg Extensions - 50x15, 50x15, 50x15
Seated Leg Curls - 90x15, 100x10, 100x10
Single Leg-Leg Curls - 30x15, 30x15, 30x15

Music Selection: 50 Cent, Lil-Wayne, Bone-Thugs and Beastie Boys

 

[Carmel cowboy]

Still killing it! Good workout! I have used the curves kick back machine before for my glutes I don't think you can get anymore girlie then that!!! Keep killing it bro even while you travel!!

 

[ironlifter36]

Sundays Workout -Chest, Shoulders and Biceps

Incline BB Press - 155x9, 155x8, 160x8
Incline DB Flies - 35x15, 40x12, 40x12
Single Arm DB Flat Press - 55x10, 55x10, 55x10 **Do these to really focus on the contraction***
Arnold DB Press - 40x12, 40x12, 40x10
DB Front Raise - 20x10, 20x10, 20x10
DB Side Raise - 25x12, 25x10, 25x8
Incline DB Curl - 30x15, 30x11, 30x10
Rope Hammer Curl - 70x12, 70x12, 70x12

Music Selection: Pink Floyd, One Republic, Alice in Chains and more Beastie Boys