Ironlifter36's 12 Week Transformation Log
- Thread starter ironlifter36
- Start date
The addition of calories has been treating me well. Did my Pull routine last night which went really well. I always get a nice increase in strength/lifts coming out of a deficit. As my physique, I must confess, I am not real pleased with the way I am looking at the moment. My ab's have looked better at a higher body fat which has left me thinking "what have I done / or not done differently"? Perhaps I have not been giving them the attention they needed and have treated them as more of an after thought. Then again, I have only upped my carbs 30g so my glycogen is still probably filling up.
Thanks svanimost! I am looking forward to increasing my calories, gaining strength and adding some lean mass.
Wednesday 2/15/17 Update:
I weighed this morning at 172LBS. About normal as I am expecting my weight to slowly climb and settling in around 174 once my glycogen stores refill. Did my Pull/Ab workout last nigh which went as follows:
Rack Pulls - 225x12, 275x10, 315x8, 365x8
BB Rows - 135x15, 145x10, 145x10
Lat Pulldown - 145x12, 145x8, 145x8
Straight Arm Lat. Pushdowns - 90x12, 90x12, 95x10
Single Arm Cable Lat Pulldown - 50x12, 55x12, 55x12
Rear Delt DB Fly - 10x20, 15x12, 15x12
DB Hammer Curls - 35x10, 35x10x 35x8
Alt. DB Curls - 35x10, 35x8, 35x8
Cable Curls - 1 DROPSET starting at 100lbs
Ab's - Cable crunches - 5 sets of 20 reps pyramiding up in weight.
Afterwards, I took my fiancé out for valentines day to a Mediterranean restaurant. As always, tracked my food throughout the day and saved 1000 calories for dinner, saving room for about 50P, 100C and 45F. Kept it pretty healthy and clean. I had tabouli, Lebanese salad(cucumber, tomato & onion), lentils, white rice and a chicken kabob.
I weighed this morning at 172LBS. About normal as I am expecting my weight to slowly climb and settling in around 174 once my glycogen stores refill. Did my Pull/Ab workout last nigh which went as follows:
Rack Pulls - 225x12, 275x10, 315x8, 365x8
BB Rows - 135x15, 145x10, 145x10
Lat Pulldown - 145x12, 145x8, 145x8
Straight Arm Lat. Pushdowns - 90x12, 90x12, 95x10
Single Arm Cable Lat Pulldown - 50x12, 55x12, 55x12
Rear Delt DB Fly - 10x20, 15x12, 15x12
DB Hammer Curls - 35x10, 35x10x 35x8
Alt. DB Curls - 35x10, 35x8, 35x8
Cable Curls - 1 DROPSET starting at 100lbs
Ab's - Cable crunches - 5 sets of 20 reps pyramiding up in weight.
Afterwards, I took my fiancé out for valentines day to a Mediterranean restaurant. As always, tracked my food throughout the day and saved 1000 calories for dinner, saving room for about 50P, 100C and 45F. Kept it pretty healthy and clean. I had tabouli, Lebanese salad(cucumber, tomato & onion), lentils, white rice and a chicken kabob.
Here is the questions I would ask myself; 1) are you doing the same ab routine that you were doing at a higher body fat? 2) did I add in a source of carbs that I haven't had in a while? 3) have I had more sodium than usual over the last couple of days? I know for me if I hold any water at all I notice it in my abs the most!
1.) My answer to 1 would have to be no. Used to do these DB lower AB raises a lot more. Basically, lay on a bench with my legs hanging off, lower back and butt supported on bench. Grab a DB with my feet and do leg raises bringing my legs just above 30 degrees, keeping tension on abs. Used to do these weekly, now once a month. Corrective action: Implement this exercise back into my weekly ab routine for 1 month. Reassess and adjust as needed.
3.) I have been playing around with adding salt. I eat so clean that I almost have no sodium intake if I don't add some in myself. Been eye balling it so could have swung the other direction and am now consuming more than needed. Not certain, but possible. Corrective action: Accurately measure salt for one week. Reassess and adjust as needed.
You and I have a very similar way of handling situations!! I completely agree bro!!!
How are the lat push downs? I always see dudes doing them at the gym but have never really tried them.
I really like the straight arm lat pushdown cause it allows me to isolate my lats and focus on the mind muscle connection. I prefer these to the similar DB pullover, which I feel in my chest as well. I think it was caramel cowboy that said this is the only back exercise that doesn't involve the biceps. Here is a link: https://youtu.be/aXTKdnCIyWA
Yes sir! That was me that said that about the cable pullover not incorporating the biceps! IMO I think they are a great exercise to start with for beginners. Most people don't know how to activate their lats and use mostly their biceps during most back exercises so cable lat pullover gets you to feel their lats and carry that pump into their other exercises.
I agree. The lats and rear delts have been hard for me to develop that mind muscle connection. Lats have gotten better, but still have a hard time CONSISTENTLY activating my rear delts.
What rear delt exercises you do?
I like the look of that with the rope. I'm gonna throw that in the mix next week
MissBizz
Active member
I think I'm gonna pull these in too! Keep up the great work.....NKOTB next time lol
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Mainly DB read delt flies, face pulls and the reverse pec dec machine. Suggestions welcomed as always.
Friday - 2/17/17 Update:
Weight - 173LBS
Body Fat- 8%
LBM - 159LBS
Progress notes: Presently reverse dieting out of a 3 week mini-cut. Current calories are about 2500 260P, 240C, 55F. Did my PUSH B Routine last night which did not go as well as planned. This was to be my last workout before taking 5-6 days off to rest/recover before entering a lean bulk in the coming weeks. The workout last night only served to re-enforce the fact that some additional rest is needed and most likely over due. Though the workout was not a total wash, my strength was simply not 100% and neither was my focus/concentration. The workout just dragged on 25 min longer than normal. Nevertheless, the workout is posted below. I will now take Friday - Wednesday off, which works out cause I have some family issues going on. This will allow me to recover while focusing on the family. I intend to hold my calories at 2500 until I start back up again at which time I will increase them to 2600-2650 by adding another 25-35 carbs. TRT bloods next week, followed by doctor's visit 2 weeks later. It's time to start thinking/implementing my upcoming cycle. All the needed supplies are on deck except the caber. Plan was to order the caber first, but had several unforeseen difficulties arise that put a wrench in that. Won't go into the details at the moment, but the deca run may be delayed or postponed on this go. I really wanted to add it in this time, but that's how things go sometimes. Intend to try and resolve the caber issue next week.
PUSH & AB's
DB Flat Bench - 70x13, 75x9, 80x6
DB Shoulder Press- 60x10, 60x8, 65x6
DB Incline Press - 70x11, 70x9, 75x6
DB Side Raises - 25x8, 25x8, 25x8 ------(super set with)-----Single Arm Upper Chest Fly -45x12, 45x12, 45x12
EZ Bar Skullcrusher - 75x11, 75x9, 75x9 ---(super set with)---- Seated DB Front Raise - 20x8, 20x8, 20x8
Laying Single Arm OH. DB Tricep Extensions - 20x10, 20x10, 20x10, 20x8, 20x8
AB'S - Laying DB Leg Raises - 20x15, 25x12, 25x12, 25x10, 25x10
Recent pics, however they pretty much look the same as before. Hell, I'm even wearing the same gym pants. Only dropped about 3-4Lbs of fat and 5-6mm skin folds total.
Weight - 173LBS
Body Fat- 8%
LBM - 159LBS
Progress notes: Presently reverse dieting out of a 3 week mini-cut. Current calories are about 2500 260P, 240C, 55F. Did my PUSH B Routine last night which did not go as well as planned. This was to be my last workout before taking 5-6 days off to rest/recover before entering a lean bulk in the coming weeks. The workout last night only served to re-enforce the fact that some additional rest is needed and most likely over due. Though the workout was not a total wash, my strength was simply not 100% and neither was my focus/concentration. The workout just dragged on 25 min longer than normal. Nevertheless, the workout is posted below. I will now take Friday - Wednesday off, which works out cause I have some family issues going on. This will allow me to recover while focusing on the family. I intend to hold my calories at 2500 until I start back up again at which time I will increase them to 2600-2650 by adding another 25-35 carbs. TRT bloods next week, followed by doctor's visit 2 weeks later. It's time to start thinking/implementing my upcoming cycle. All the needed supplies are on deck except the caber. Plan was to order the caber first, but had several unforeseen difficulties arise that put a wrench in that. Won't go into the details at the moment, but the deca run may be delayed or postponed on this go. I really wanted to add it in this time, but that's how things go sometimes. Intend to try and resolve the caber issue next week.
PUSH & AB's
DB Flat Bench - 70x13, 75x9, 80x6
DB Shoulder Press- 60x10, 60x8, 65x6
DB Incline Press - 70x11, 70x9, 75x6
DB Side Raises - 25x8, 25x8, 25x8 ------(super set with)-----Single Arm Upper Chest Fly -45x12, 45x12, 45x12
EZ Bar Skullcrusher - 75x11, 75x9, 75x9 ---(super set with)---- Seated DB Front Raise - 20x8, 20x8, 20x8
Laying Single Arm OH. DB Tricep Extensions - 20x10, 20x10, 20x10, 20x8, 20x8
AB'S - Laying DB Leg Raises - 20x15, 25x12, 25x12, 25x10, 25x10
Recent pics, however they pretty much look the same as before. Hell, I'm even wearing the same gym pants. Only dropped about 3-4Lbs of fat and 5-6mm skin folds total.
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Using the rope allows for a greater range of motion as you can pull through. Definitely a favorite isolation.
Thanks MissBizz...trying to keep up with you. I am already jamming NKOTB!
Only dropped 3-4lbs of fat?!?! Bro you have to give yourself more credit!! That's a phenomenal accomplishment!! I think you look great no homo!! You vascularity is really good, you have a grainy look to you which is a reflection of all the hours of work in the gym, you have good lines and separation between shoulder and triceps, chest and upper abs!! We are our own worst critics and sometimes can get in our own way!! I hope whatever you have going on with family gets resolved brother!
As far as rear delt activation IMO I think people try to go to high when doing a rear db fly. By going too high your middle traps start to take over the movement! IMO another reason people can't activate their rear delt especially on the reverse pec deck is their elbows drop down to low! I feel my rear delts the most when I put the seat low enough so that my hand are eye height and keep my elbows up as I am pulling my arms back! One of the most important thing to do is pause in the contracted position and feel your read delt holding up the weight. After you make a connection to your rear delt make small movements and slowly start to increase to full range of motion while keeping your rear delts engaged throughout the set!! Hope that helps bro!
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