Ironlifter36's 12 Week Transformation Log
- Thread starter ironlifter36
- Start date
I do them on shoulder day with bent over DB raises or face pulls.
That would be shoulder day for me, but I don't usually do any direct work for rear delts. I keep things simple and stick to basics. Once in a great while I throw in isolation movements but it's rare. Heavy presses build everything
BigBusiness
Active member
On back days for me. Reverse pec decks and reverse butterflies
PHARMACOM BOARD REP
PM for any questions
BigB15 for 15% off all orders
PHARMACOM BOARD REP
PM for any questions
BigB15 for 15% off all orders
Thursday 2/23/2017 Update:
Hit Leg's last night at the gym. Since I am returning from 5 days off AND in the process of starting a new split, I decided to keep it dialed back this first run through the new split. I wanted to figure out where my weights/reps/sets need to be approximately as well as note what tweaks need to be made going forward. So last night I kept everything at about a 6-7 RPE, operating below maximum effort. This is all part of my diabolical plan to over reach in the coming months and hopefully venture into new territory in regards to weights/PR's.
So here is my Leg's / Ab's workout from last night. My analysis and comments are noted below:
BB Squats (4 Warm Up Sets) + 235x8, 255x6, 265x6 @ RPE 6-7
BB Hip Thrust - 135x15, 155x12, 165x12 @ RPE 6-7
Leg Press (High&Wide Stance) - 340x12, 340x12, 340x12 RPE @ 7
Leg Extensions - 140x10, 140x10, 140x 10 ---------SUPERSET WITH----------Seated Leg Curls - 90x10, 90x10, 90x10 RPE @ 8-9
Single Leg Laying Leg Curl - 30x10, 30x10, 30x10 RPE @ 6-7
Leg Press Calve Raise - 150x15, 150x12, 150x12 RPE @ 8-9
Seated Calve Raises - 90x12, 100x12, 100x12 RPE @ 8-9
ABS -AB Wheel -15, 15, 15 Cable Crunch - 110x15, 120x15, 120x15 RPE @ 6-7
Analysis & comments:
Given that this will be my starting point and that I will be adding more volume over time, thinking I may move calves to a different day. Perhaps shoulder day or Day 3 when I do cardio/ab's. Also, as previously discussed with caramel cowboy, may add a 2nd leg day into the split to focus more on my glutes/hamstrings. Going to weight until I run the split through as is before making a decision.
I really thought I would have been better rested after 5 days off. I didn't seem to have that "umph" like I normally do. I don't feel as though I am getting quality sleep at night. Thought I needed sometime off from the gym, so I took it and while it certainly helped, I still feel lagging. Starting to think I may be consuming to much artificial sweetner during the day. I cut back in the past and my sleep improved odd as it may sound. Recently I have been on the sugar free Hawaiian punch kick. I drink one and I want another...seems to trigger the same response as sugar. I have some and want more, then more. Perhaps I just answered my own question as to why my sleep is lacking. Will cut back/or out for a few days and see if sleep improves.
Hit Leg's last night at the gym. Since I am returning from 5 days off AND in the process of starting a new split, I decided to keep it dialed back this first run through the new split. I wanted to figure out where my weights/reps/sets need to be approximately as well as note what tweaks need to be made going forward. So last night I kept everything at about a 6-7 RPE, operating below maximum effort. This is all part of my diabolical plan to over reach in the coming months and hopefully venture into new territory in regards to weights/PR's.
So here is my Leg's / Ab's workout from last night. My analysis and comments are noted below:
BB Squats (4 Warm Up Sets) + 235x8, 255x6, 265x6 @ RPE 6-7
BB Hip Thrust - 135x15, 155x12, 165x12 @ RPE 6-7
Leg Press (High&Wide Stance) - 340x12, 340x12, 340x12 RPE @ 7
Leg Extensions - 140x10, 140x10, 140x 10 ---------SUPERSET WITH----------Seated Leg Curls - 90x10, 90x10, 90x10 RPE @ 8-9
Single Leg Laying Leg Curl - 30x10, 30x10, 30x10 RPE @ 6-7
Leg Press Calve Raise - 150x15, 150x12, 150x12 RPE @ 8-9
Seated Calve Raises - 90x12, 100x12, 100x12 RPE @ 8-9
ABS -AB Wheel -15, 15, 15 Cable Crunch - 110x15, 120x15, 120x15 RPE @ 6-7
Analysis & comments:
Given that this will be my starting point and that I will be adding more volume over time, thinking I may move calves to a different day. Perhaps shoulder day or Day 3 when I do cardio/ab's. Also, as previously discussed with caramel cowboy, may add a 2nd leg day into the split to focus more on my glutes/hamstrings. Going to weight until I run the split through as is before making a decision.
I really thought I would have been better rested after 5 days off. I didn't seem to have that "umph" like I normally do. I don't feel as though I am getting quality sleep at night. Thought I needed sometime off from the gym, so I took it and while it certainly helped, I still feel lagging. Starting to think I may be consuming to much artificial sweetner during the day. I cut back in the past and my sleep improved odd as it may sound. Recently I have been on the sugar free Hawaiian punch kick. I drink one and I want another...seems to trigger the same response as sugar. I have some and want more, then more. Perhaps I just answered my own question as to why my sleep is lacking. Will cut back/or out for a few days and see if sleep improves.
So the time has come to start finalizing my upcoming cycle. Here is what I am thinking:
1-12 Test Cyp. 400mg
1-12 Deca. 200mg
1-4 Anadrol 50mg
1-12 AI 15mg EOD
1-12 Caber 0.5mg E4D
1-12 CEL Cycle Assist
1-4 TUDCA
No PCT - TRT dose 150mg
Pre-Cycle Bloods Done
Nutrition - I will start with a 300-400 calorie surplus around 3000 cal. 260P 330C 70F to 3100 cal. 260P 355C 70F. I will adjust from there.
Comments/Suggestions
1-12 Test Cyp. 400mg
1-12 Deca. 200mg
1-4 Anadrol 50mg
1-12 AI 15mg EOD
1-12 Caber 0.5mg E4D
1-12 CEL Cycle Assist
1-4 TUDCA
No PCT - TRT dose 150mg
Pre-Cycle Bloods Done
Nutrition - I will start with a 300-400 calorie surplus around 3000 cal. 260P 330C 70F to 3100 cal. 260P 355C 70F. I will adjust from there.
Comments/Suggestions
I did test deca and Eq last cycle and the lean mass was crazy!! Never felt better! IMO I think add some Eq in at 800mgs and run it 16 weeks and Give blood at 8week mark to help with red blood cell count! The combo of endurance, vascularity, lean gains and strength are sick bro!!! Just my two cents
I like the cycle and this log is the shit. Your detail is refreshing
Looking forward to see how this treats you.
I agree with you on the EQ, however, i am not spending anymore or ordering anything else at this point. This cycle has gone over budget due coinbase which i wont go into in this thread. Shit happens, i know so i coughed up the extra funds no problem, but must get back on track with my personal budget. As you can tell, i am still somewhat pissed about the coinbase ordeal. EQ next go around. Have a bottle of Valhalla EQ i received as a gift, but dont have enough to run it at the proper dosage so I will wait. There will be another cycle with EQ in it and it will be...... LEGENDARY.
Lol, thanks bro i appreciate it. Looking forward to running that Anadrol. Im ready for it.
I agree with you on the EQ, however, i am not spending anymore or ordering anything else at this point. This cycle has gone over budget due coinbase which i wont go into in this thread. Shit happens, i know so i coughed up the extra funds no problem, but must get back on track with my personal budget. As you can tell, i am still somewhat pissed about the coinbase ordeal. EQ next go around. Have a bottle of Valhalla EQ i received as a gift, but dont have enough to run it at the proper dosage so I will wait. There will be another cycle with EQ in it and it will be...... LEGENDARY.
BigBusiness
Active member
Cycle looks great brother. If you need some EQ I might be able to help you out
PHARMACOM BOARD REP
PM for any questions
BigB15 for 15% off all orders
Enough said brother!! Cycle looks good and can't wait to see your progress.
Friday 2/24/2017 Update:
Current Stats:
173LBS @ 8% Body Fat
Skin Folds: 16mm Total for 3 point measurement
Nutrition - 2650Cal 260P 280C 55F
Stats are the same which is the goal at this point. Slowly increasing calories-reverse dieting-back up to about 2700. Nothing new here to report.
Hit the gym last night to do Chest & Biceps. I am really enjoying this new split routine. I read a post by "THE 44" on FST-7 and found it intriguing. Not sure I completely understand the principle/concept as I did not have a lot of time to read up on it, just scanned through some material. I am pondering different approaches to add volume to my new routine overtime and this may fit the bill.
Chest & Biceps Routine - Kept all lifts below maximum effort at around an RPE 6-7, but rest intervals at 1min on compounds and 30sec on isolations.
BB Incline Press -150x8, 150x8, 155x8
DB Flat Bench - 70x12, 70x10, 70x 10
Weighted Chest Dips w/35LBS - 8, 8, 8
Cable Crossovers ( 30 sec rest ) - 30x12, 30x12, 30x12, 30x12, 30x12, 30x10, 30x10
DB Incline Curls - 30x12, 30x10, 30x10
DB Hammer Curls - 35x8, 35x8, 35x8
EZ BAR Curls 21's - 40x21, 40x21, 40x21
As I said in an early post, I am basically doing a trial run with this new routine. Keeping it dialed back on volume/intensity this first run through before throttling up.
Current Stats:
173LBS @ 8% Body Fat
Skin Folds: 16mm Total for 3 point measurement
Nutrition - 2650Cal 260P 280C 55F
Stats are the same which is the goal at this point. Slowly increasing calories-reverse dieting-back up to about 2700. Nothing new here to report.
Hit the gym last night to do Chest & Biceps. I am really enjoying this new split routine. I read a post by "THE 44" on FST-7 and found it intriguing. Not sure I completely understand the principle/concept as I did not have a lot of time to read up on it, just scanned through some material. I am pondering different approaches to add volume to my new routine overtime and this may fit the bill.
Chest & Biceps Routine - Kept all lifts below maximum effort at around an RPE 6-7, but rest intervals at 1min on compounds and 30sec on isolations.
BB Incline Press -150x8, 150x8, 155x8
DB Flat Bench - 70x12, 70x10, 70x 10
Weighted Chest Dips w/35LBS - 8, 8, 8
Cable Crossovers ( 30 sec rest ) - 30x12, 30x12, 30x12, 30x12, 30x12, 30x10, 30x10
DB Incline Curls - 30x12, 30x10, 30x10
DB Hammer Curls - 35x8, 35x8, 35x8
EZ BAR Curls 21's - 40x21, 40x21, 40x21
As I said in an early post, I am basically doing a trial run with this new routine. Keeping it dialed back on volume/intensity this first run through before throttling up.
Last edited:
I appreciate it BigB.
Do you normally go with that many sets on cable flys or did you increase sets due to lowering weight?
No I normally don't do that many sets on cable flies. Actually, I normally don't do cable flies, stick to mainly compound lifts. But, I read up a little on that FST-7 and implemented the 7 sets as a finisher...lowered the weight cause I shortened the rest periods to 30 sec. The idea is to stretch the muscle fibers and flood with blood (pump). I am fucking sore though. The cable machine I used last night seems heavy than the other cable machine I normally use. On isolation exercises, I am not concerned as much with weight as I am tension and contraction. Muscles know tension not weight and isolation exercises aren't really going to build strength.
Similar threads
