Ironlifter36's 12 Week Transformation Log

[ironlifter36]

No homo taken, I appreciate the compliment bro. I agree, I am my own worst critic, sometimes it can be an liability, but when channeled properly, can also be an asset. It's what drives me to constantly improve. Interesting side note I noticed, most of the people who have been successful at achieving a good physique, are also very successful in other aspects of their lives as well. Thanks for the rear delt tips. Will give these pointers a try. I had a fellow gym guy lightly tap my rear delts while doing the rear delt flies and it made a big difference. Rear delts are not used often in day to day activities so that mind/muscle connection is rather poor respectively.

 

[Carmel cowboy]

No homo taken, I appreciate the compliment bro. I agree, I am my own worst critic, sometimes it can be an liability, but when channeled properly, can also be an asset. It's what drives me to constantly improve. Interesting side note I noticed, most of the people who have been successful at achieving a good physique, are also very successful in other aspects of their lives as well. Thanks for the rear delt tips. Will give these pointers a try. I had a fellow gym guy lightly tap my rear delts while doing the rear delt flies and it made a big difference. Rear delts are not used often in day to day activities so that mind/muscle connection is rather poor respectively.

I agree with being critical of ourselves and it being a motivating factor, but I can also see where it can weigh on us in a negative way to! The constant striving for what we see in our minds can leave us in a state of lack!! I believe the statements that follow I AM is what becomes our reality at some point!
I think every successful person has disciplined themselves over and over again to attain a certain goal and it becomes a habit in everything they do! from reading your intro your the beast bro!!!!

 

[JackSteel]

Probably about 8.5% is my guess. Not 10


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[Joe S.]

Looking Shredded IL. Very Motivating Bro!

 

[BigBusiness]

Keep up the great work Ironlifter.
Looking good bro!!

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[ironlifter36]

I agree with being critical of ourselves and it being a motivating factor, but I can also see where it can weigh on us in a negative way to! The constant striving for what we see in our minds can leave us in a state of lack!! I believe the statements that follow I AM is what becomes our reality at some point!
I think every successful person has disciplined themselves over and over again to attain a certain goal and it becomes a habit in everything they do! from reading your intro your the beast bro!!!!

Understood and noted.You always provide valuable insight and advice bro.

 

[ironlifter36]

Probably about 8.5% is my guess. Not 10


Robolics Labs Representative

Appreciate it. I always pictured myself looking a certain way around 8%. Different than what I do presently. Think I need another 10lbs of LBM to really achieve the look I am after.

 

[ironlifter36]

Keep up the great work Ironlifter.
Looking good bro!!

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Thanks BigB, appreciate the comments and support bro.

 

[ironlifter36]

Looking Shredded IL. Very Motivating Bro!

Thanks Joe, I really appreciate the positive comments.

 

[Carmel cowboy]

Understood and noted.You always provide valuable insight and advice bro.

Keep killing it bro!!

 

[ironlifter36]

Love this, I absolutely think there is two sides to progress and greatness.
One side is never being satisfied, never being defeated by success.
But the other side of it is, you must have appreciation for what you have done and experienced. You must feel satisfied and accomplished at times, but you must never remain comfortable.

You have to see it, you have to literally go in a room by yourself every day, and close your eyes... literally visualize yourself a year from now, 3 years from now. Imagine your perfect day, see yourself reacting well to everything and anything. Spend 10-20 minutes daily exercising your mind, and you will be amazed at some of the things that change around you.

You are absolutely right about there being two sides and finding the right balance between the them. Daily meditation is important. I do about 5-10min every morning before I leave the house to center myself and my mind. Then on the way into work, I drive in silence - no radio - and use that time to reflect on my life and what task I must accomplish that day to move towards my ultimate goals. Like most people, I have many goals-financial, physical, spiritual, career ect. keeping them all moving in a forward direction is like herding sheep or cattle.

 

[Carmel cowboy]

Love this, I absolutely think there is two sides to progress and greatness.
One side is never being satisfied, never being defeated by success.
But the other side of it is, you must have appreciation for what you have done and experienced. You must feel satisfied and accomplished at times, but you must never remain comfortable.

You have to see it, you have to literally go in a room by yourself every day, and close your eyes... literally visualize yourself a year from now, 3 years from now. Imagine your perfect day, see yourself reacting well to everything and anything. Spend 10-20 minutes daily exercising your mind, and you will be amazed at some of the things that change around you.

Very powerful!!!!! I completely agree!!

 

[KODA24]

Best of Luck achieving your goals.

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[ironlifter36]

Best of Luck achieving your goals.

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Thanks bro, I appreciate it.

 

[ironlifter36]

Wednesday 2/22/2017 Update:

Finished my 5 days off deload. I didn't do any lifting during those 5 days, but did 2 days of light walking as a form of active recovery. Went to the doctor to get my blood drawn this morning, so that's taken care of. This will count as my pre-cycle bloods. Headed to the gym later to do leg's. Will post routine tomorrow. Bumping my calories and macros up to 2650 cal. 260P, 280C 55F for the next week. Weight holding steady at 173lbs and skin folds are the same at 16mm TOTAL for the 3 point measurement. This puts me right around 7-8% BF. Books says less, but I always add 2 to what it says so 8%. Changing my split up for the next few weeks as seen below:

Day 1 - Leg's & Ab's
Day 2 - Chest & Biceps
Day 3 - Cardio & Ab's
Day 4 - Back & Triceps
Day 5 - Shoulders & Ab's
Day 6 - Rest
Day 7 - Rest or Repeat

 

[Old&Bold]

Just catching up with this transformation, great job bro, very inspiring!

It's never too late to reinvent yourself!

 

[Carmel cowboy]

Wednesday 2/22/2017 Update:

Finished my 5 days off deload. I didn't do any lifting during those 5 days, but did 2 days of light walking as a form of active recovery. Went to the doctor to get my blood drawn this morning, so that's taken care of. This will count as my pre-cycle bloods. Headed to the gym later to do leg's. Will post routine tomorrow. Bumping my calories and macros up to 2650 cal. 260P, 280C 55F for the next week. Weight holding steady at 173lbs and skin folds are the same at 16mm TOTAL for the 3 point measurement. This puts me right around 7-8% BF. Books says less, but I always add 2 to what it says so 8%. Changing my split up for the next few weeks as seen below:

Day 1 - Leg's & Ab's
Day 2 - Chest & Biceps
Day 3 - Cardio & Ab's
Day 4 - Back & Triceps
Day 5 - Shoulders & Ab's
Day 6 - Rest
Day 7 - Rest or Repeat

I like the new split and the abs 3 days a week!! Kill it!!

 

[Old&Bold]

If you are still struggling with rear delts you could try this... on the pec deck keep your shoulders fully retracted squeezing your scapula together and do 8-10 reps them immediately with no rest protract (push forward) your shoulders and do another 8-10. Complete 3-4 sets and then jump on a rope for face pulls, keep the weight light and do 15-20 really slow deliberate reps for 3 sets. I promise your real delts will be on fire and will have no choice but to grow!

It's never too late to reinvent yourself!

 

[ironlifter36]

Thanks for the tip O&B. I appreciate it. Its noted and i will give it a try.

 

[ironlifter36]

Do you guys do rear delts on back day or shoulder day? I suppose this is personal preference, but would like to hear feedback and input.