NM Transformation Log

[NarcissisticMach]

Shoulders/arms today:
10 minute cardio warm up
DB shoulder press - 4 sets (10/35,8/45,6/45,6/45)
HS shoulder press facing seat - 3 sets (10/45,9/45,8/45)
DB lateral raise - 3 sets (10/20,8/25,8/25)
Pulley front shoulder raise - 3 sets (10/10,10/5,10/5)
Bent over DB shoulder raise - 3 sets (10/30,10/30,8/35)
DB shrug - 4 sets (15/70,12/75,12/80,11/80)
Machine tricep pressdown - 4 sets (12/130,11/130,11/135,9/150)
Dip body weight - 4 sets (10,10,11,10)
Single arm pulley pull down - 4 sets (12/10,12/15,12/15,11/15)
BB curl - 4 sets (11/40,10/50,8/50,8/50)
Plate loaded machine curl - 4 sets (10/45,11/50,9/55,9/55)
Single arm pulley curl - 4 sets (10/10,10/10,10/10,7/15)
10 minute steady state cardio
10 minute HIIT 1 minute all out/1 minute slow pace






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[ironlifter36]

Lol you mean I can't just transition to a cheeseburger bulk the first week?


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Of course you can! I am in to follow, post progress.

 

[NarcissisticMach]

Of course you can! I am in to follow, post progress.

Day 1: feeling very full



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[NarcissisticMach]

Legs today:

10 minutes cardio
Hip abduction - 4 sets (20/100,20/115,20/115,20/115)
Squat warm up - 3 sets (10/95,5/135,1/155)
Squat - 4 sets (6/165,6/165,6/185,6/200)
Leg press - 4 sets (12/180,10/270,10/360,9/360)
Standing calf raise - 4 sets (15/135,16/135,13/155,12/175)
Seated leg curl - 4 sets (12/105,12/115,10/130,10/135)
Leg extension - 4 sets (13/105,25/70,21/70,20/70)
20 minutes cardio


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[svanimost]

Of course you can! I am in to follow, post progress.

Im in to follow also, if it makes you feel better then just eat half of the bun, or roll. We all need to live, & enjoy. Keep up the good work!!!!

 

[ironlifter36]

Legs today:

10 minutes cardio
Hip abduction - 4 sets (20/100,20/115,20/115,20/115)
Squat warm up - 3 sets (10/95,5/135,1/155)
Squat - 4 sets (6/165,6/165,6/185,6/200)
Leg press - 4 sets (12/180,10/270,10/360,9/360)
Standing calf raise - 4 sets (15/135,16/135,13/155,12/175)
Seated leg curl - 4 sets (12/105,12/115,10/130,10/135)
Leg extension - 4 sets (13/105,25/70,21/70,20/70)
20 minutes cardio


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Look at those squat numbers! You are making a lot of progress bro. You reverse dieting now?

 

[NarcissisticMach]

Look at those squat numbers! You are making a lot of progress bro. You reverse dieting now?

Thanks man. I start my reverse diet next Thursday. This week I did add in some extra carbs and took out some protein putting me at F:45g,C:128:, P:212. Still at 1750 calories.

 

[NarcissisticMach]

Damn dude, you are killing it!

Thanks Red!

 

[NarcissisticMach]

Reps/weight

DB press - 4 sets (8/40,6/50,5/50,5/50)
HS incline press - 3 sets (10/50,10/50,10/50)
Head forward Pec Dec - 3 sets (10/115,10/115,10/120)
Low pulley fly - 3 sets (10/10,10/10,10/10)
HS flat press - 3 sets (10/35,8/40,8/40)
BB curl - 4 sets (10/40,10/50,9/50,8/50)
Incline Seated DB curl - 4 sets (10/15,10/15,10/15,10/17.5)
Cage pulley curl - 4 sets (12/10,11/10,10/15,10/15)
SA preacher DB curl - 3 sets (10/17.5) - forearms cramped super bad. Probably because I haven't had additional taurine in my diet since I stopped drinking pwo on Wednesday. I usually add an addition 5 grams to it. Been doing black coffee instead so I'll have to add it to that instead.

Was planning on staring my reverse diet this Thursday but my weight has dropped to 139 so I'm gonna start tomorrow. I'll just be adding some oatmeal to my pre workout meal to get an additional 200 calories for the day. I'm hoping it will help me get some additional weight up on the DB presses cause I haven't be able to get anymore weight up for a few weeks now.




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[Carmel cowboy]

Reps/weight

DB press - 4 sets (8/40,6/50,5/50,5/50)
HS incline press - 3 sets (10/50,10/50,10/50)
Head forward Pec Dec - 3 sets (10/115,10/115,10/120)
Low pulley fly - 3 sets (10/10,10/10,10/10)
HS flat press - 3 sets (10/35,8/40,8/40)
BB curl - 4 sets (10/40,10/50,9/50,8/50)
Incline Seated DB curl - 4 sets (10/15,10/15,10/15,10/17.5)
Cage pulley curl - 4 sets (12/10,11/10,10/15,10/15)
SA preacher DB curl - 3 sets (10/17.5) - forearms cramped super bad. Probably because I haven't had additional taurine in my diet since I stopped drinking pwo on Wednesday. I usually add an addition 5 grams to it. Been doing black coffee instead so I'll have to add it to that instead.

Was planning on staring my reverse diet this Thursday but my weight has dropped to 139 so I'm gonna start tomorrow. I'll just be adding some oatmeal to my pre workout meal to get an additional 200 calories for the day. I'm hoping it will help me get some additional weight up on the DB presses cause I haven't be able to get anymore weight up for a few weeks now.




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You are killing it bro!! Keep up the good work! Keep pushing and always always be mindful of how your body is responding

 

[NarcissisticMach]

You are killing it bro!! Keep up the good work! Keep pushing and always always be mindful of how your body is responding

Thanks brother, I really appreciate your input

 

[NarcissisticMach]

Back/Triceps today: I've decided to rotate deadlifts out every other week to give my lower back a rest since I do squats every week. I did BB rows for my heavy/low rep exercise today.

BB row - 4 sets (8/115,7/115,6/125,6/125)
EZ bar pull down - 4 sets (10/125,10/125,10/130,9/130) - Switching it up from WG lat pulldown
Standing DB row - 4 sets (10/45,10/55,10/55,10/60)
T bar row - 4 sets (12/45,11/65,11/80,10/90)
Tricep pushdown machine - 4 sets (12/130,9/150,8/150,8/150)
Skullcrusher - 4 sets (10/50,10/50,10/50,10/50)
Single arm pulley pull down - 4 sets (11/15,11/15,10/15,10/15)
Forearm BB curl - 3 sets (20/30,15/40,15/40)
15 minutes of cardio

Added in oatmeal this morning. I'll update my macros on the first page when I get some additional time.

I started doing the tricep pushdowns because The44 mentioned them in his 10 commandments post. I can go heavy on them but I feel like I hit my chest more than my triceps when doing the exercise. It might be because of the machine at my gym, the seat is tilted forward so your chest is more over the seat (idk if that makes sense). Anyone have any suggestions on how I can hit my triceps better on these?

 

[NarcissisticMach]

Yesterday was Abs:

Crunch Bench - 4 sets (30/10,28/10,30/10,20/10)
Flat Bench Leg Raise - 3 sets (20,20,20)
Decline Bench Crunch - 3 sets (20,20,16/10)
Roman Chair Knee Raise - 3 sets (30,25,20)
Standing Rope Pulley Crunch - 3 sets (30/40,30/45,25/25)
Ab roller - 3 sets (5,6,5)
15 minutes cardio

Today was shoulders and bicesp (left triceps out, they were feeling pretty sore still):

DB Shoulder Press - 4 sets (10/35,10/40,10/45,9/45) - Not comfortable moving up to 50 lb DB's yet so I've been adding reps each week to the 45's.
Cable lateral shoulder raise - 4 sets (10/5,10/5,10/5,10/5) - Crazy burn with barely any weight, guessing cause of the constant tension in the pulley
Standing BB shoulder press - 4 sets (10/45,8/65,10/55,9/55)
Front Plate raise - 4 sets (11/25,10/25,9/25,10/25)
Rope Pulley Face Pull - 4 sets (12/30,10/35,10/40,10/42.5)
Rope Pulley Curl - 4 sets (12/30,12/30,10/35,10/35)
BB shrug - 4 sets (15/135,15/135,14/135,15/135)
DB curl - 4 sets (12/17.5,12/20,10/22.5,9/22.5)
21 curls - 2 sets (21/30,21/40)
15 minutes cardio

 

[Carmel cowboy]

Yesterday was Abs:

Crunch Bench - 4 sets (30/10,28/10,30/10,20/10)
Flat Bench Leg Raise - 3 sets (20,20,20)
Decline Bench Crunch - 3 sets (20,20,16/10)
Roman Chair Knee Raise - 3 sets (30,25,20)
Standing Rope Pulley Crunch - 3 sets (30/40,30/45,25/25)
Ab roller - 3 sets (5,6,5)
15 minutes cardio

Today was shoulders and bicesp (left triceps out, they were feeling pretty sore still):

DB Shoulder Press - 4 sets (10/35,10/40,10/45,9/45) - Not comfortable moving up to 50 lb DB's yet so I've been adding reps each week to the 45's.
Cable lateral shoulder raise - 4 sets (10/5,10/5,10/5,10/5) - Crazy burn with barely any weight, guessing cause of the constant tension in the pulley
Standing BB shoulder press - 4 sets (10/45,8/65,10/55,9/55)
Front Plate raise - 4 sets (11/25,10/25,9/25,10/25)
Rope Pulley Face Pull - 4 sets (12/30,10/35,10/40,10/42.5)
Rope Pulley Curl - 4 sets (12/30,12/30,10/35,10/35)
BB shrug - 4 sets (15/135,15/135,14/135,15/135)
DB curl - 4 sets (12/17.5,12/20,10/22.5,9/22.5)
21 curls - 2 sets (21/30,21/40)
15 minutes cardio

I have a question if you don't mind me asking, how many reps do you think you could do with 50lbs db for the overhead press?

 

[NarcissisticMach]

I have a question if you don't mind me asking, how many reps do you think you could do with 50lbs db for the overhead press?

4-5 Probably. I am gonna go for it next week. Is it weird to be flat bench DB pressing and overhead pressing the same weight? I feel like my Flat bench press should be higher.

 

[Carmel cowboy]

Here is my suggestion for the 50lb overhead press if your interested. I would do the 50lbs db for at least the next two weeks if not 3. The reason I say that is your body will adapt and overtime you will notice it to be your new 10 rep norm then it will be time for the next challenge. There is a huge psychological component to this bro and what I call owning a weight is a big deal to move to the next level. So my mental tip for you, 1) would be to question the effort that your using to push into the db handle to move the 50lb db. From the time you touch the db to your last rep focus on your effort. Don't grab the db and feel how heavy it is, grab the db with an intention of putting forth max effort.2) set your mind on doing 8 reps!!! Know you can and don't stop giving the effort until you get to 8!! physical tip- 1) make sure you focus on gripping tightly with your index finger and thumb!! Sounds crazy but it's a way of putting the db at a angle the have a mechanical advadantage! It angle the db just slightly to keep it over your delts and not tipping away from you! 2) keep the whole body tight and engaged! You don't want any weak links! Is mentally scan my body to make sure I tight and engaged and ready to handle the load!

 

[Carmel cowboy]

As far as flat bench vs overhead press strength, everybody is different there are a lot of variables to take into consideration.
Form, arm length, line of travel, support muscle groups, when in the rep range you start to struggle!! I wouldn't compare strength between different muscle groups as much as I would how your progressing within each muscle group! That being said finding out your limiting factors for not getting stronger for any particular muscle group could be the determining factor in the development of that muscle. Overall one should be able to handle more weight during the bench press then the shoulder press but again it is relative to the individual and their limiting factors.

 

[Carmel cowboy]

One last thing bro then I will shut up promise!! There is no gear, no supplement, no person in this world that can think for you!!!! When you sit down to grab the weight it's about what your thinking about that will determine what you bring about!!! There isn't many places in life when you can get a peak into where you mind is moreso then when your about to challenge you body beyond its previous limit!!!!

 

[NarcissisticMach]

One last thing bro then I will shut up promise!! There is no gear, no supplement, no person in this world that can think for you!!!! When you sit down to grab the weight it's about what your thinking about that will determine what you bring about!!! There isn't many places in life when you can get a peak into where you mind is moreso then when your about to challenge you body beyond its previous limit!!!!

A lot to digest here. I definitely need to focus on keeping my head in the game while working through sets. I've been cautious when doing any kind of DB press because I've injured my shoulders in the past with shitty form so I think that may be making some what of a mental block for me. You got me amped though I definitely going for 8 reps of 50 next week on top of reping out 50 for 10 on DB presses!

 

[Carmel cowboy]

A lot to digest here. I definitely need to focus on keeping my head in the game while working through sets. I've been cautious when doing any kind of DB press because I've injured my shoulders in the past with shitty form so I think that may be making some what of a mental block for me. You got me amped though I definitely going for 8 reps of 50 next week on top of reping out 50 for 10 on DB presses!

Warm up and if your shoulder feels good GET IT!!!!!!