Its mind & muscle concentration. There's no race , good form is the best way to look at everything. It's not how heavy, or more is better & never will be.. That's how injuries occur. Keep up with the good work...
NM Transformation Log
- Thread starter NarcissisticMach
- Start date
Its mind & muscle concentration. There's no race , good form is the best way to look at everything. It's not how heavy, or more is better & never will be.. That's how injuries occur. Keep up with the good work...
Thanks man!
Leg Day:
Hip abduction - 4 sets (20/100,20/100,20/115,20/120)
Squat - 4 sets (7/155,6/165,6/185,5/205)
Hack squat - 4 sets (12/90,10/140,10/140,10/160)
Standing calf raise - 4 sets (20/135,20/145,20/145,16/155)
Seated leg curl - 4 sets (13/105,30/70,30/75,20/70)
Leg extension - 4 sets (25/70,25/70,25/70,21/70)
15 minutes cardio
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Hip abduction - 4 sets (20/100,20/100,20/115,20/120)
Squat - 4 sets (7/155,6/165,6/185,5/205)
Hack squat - 4 sets (12/90,10/140,10/140,10/160)
Standing calf raise - 4 sets (20/135,20/145,20/145,16/155)
Seated leg curl - 4 sets (13/105,30/70,30/75,20/70)
Leg extension - 4 sets (25/70,25/70,25/70,21/70)
15 minutes cardio
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Your killing it bro. Keep it up. Have you added in more calories?
Thanks man, still at 1950 calories. I'll add another 100 starting next Thursday.
Rest days today and tomorrow. Weight was down to 137.8 lbs this morning even though I probably ate over my maintenance calories by 300 yesterday. One thing I'm really bad about is eating when I get bored at work which happens a lot when I work a late shift. On top of that I'm touring an engineering firm today for school and they have donuts out for breakfast... fuck me
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Haha, after seeing your progress pics its the other way around! I think a lot of the strength came after getting over mental blocks of moving up weight each week. It's amazing what you can get your body to do when you have your mind right. I'm sure the s4 has something to with it as well lol.
Physique update as of today.
As you can see my chest needs some work to even it out. That's gonna be a big goal of mine. I've been thinking about doing something like this:
Week 1 - normal work outs
Week 2 - work right side of chest/left tricep only
Repeat
Not sure it will be effective but I have read on it a little bit. It could also be just the way my body is shaped. Figured I'd at least give it a go.
Skin fold measurements:
Abs: 5.5mm
Chest: 3mm
Leg: 6mm
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As you can see my chest needs some work to even it out. That's gonna be a big goal of mine. I've been thinking about doing something like this:
Week 1 - normal work outs
Week 2 - work right side of chest/left tricep only
Repeat
Not sure it will be effective but I have read on it a little bit. It could also be just the way my body is shaped. Figured I'd at least give it a go.
Skin fold measurements:
Abs: 5.5mm
Chest: 3mm
Leg: 6mm
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Last edited:
Chest/biceps:
Warm up shoulders internal external rotations
DB press warm up - 2 sets (10/25,10/30)
DB press - 4 sets (10/40,8/45,6/50,5/55)
Reverse Grip BB press - 4 sets (10/65,10/65,10/75,10/80)
HS incline press - 3 sets (10/50,10/55,10/50)
Pec Dec - 3 sets (10/115,10/120,10/120)
Decline fit grip pulley fly - 3 sets (12/10,12/10,10/15)
Reverse grip BB curl - 4 sets (10/40,10/40,10/40,8/50)
Incline Spider curl - 4 sets (11/30,11/30,11/30,8/40)
Preacher DB curl - 4 sets (10/17.5,10/17.5,10/17.5,9/17.5)
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Warm up shoulders internal external rotations
DB press warm up - 2 sets (10/25,10/30)
DB press - 4 sets (10/40,8/45,6/50,5/55)
Reverse Grip BB press - 4 sets (10/65,10/65,10/75,10/80)
HS incline press - 3 sets (10/50,10/55,10/50)
Pec Dec - 3 sets (10/115,10/120,10/120)
Decline fit grip pulley fly - 3 sets (12/10,12/10,10/15)
Reverse grip BB curl - 4 sets (10/40,10/40,10/40,8/50)
Incline Spider curl - 4 sets (11/30,11/30,11/30,8/40)
Preacher DB curl - 4 sets (10/17.5,10/17.5,10/17.5,9/17.5)
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Looking good NM!! Keep killing it bro! I agree with red in using unilateral exercises to balance out chest but to go a little further I think you need to assess your limiting factors for strength with your chest exercises. From your picture I can tell arm length is one of them. My arms and shoulders always over powered my chest so I had to do a lot of research on myself to find the formula for me to maximize the stimulation of my chest while minimizing my shoulders and triceps. For me I had to stabilize my posterior muscles that support movements for my chest. I remember reading you had a shoulder injury so take that into consideration when assessing. More then anything else for every protocol you decide to employ it's about how much you can Isolate and Stimulate that muscle group!! Keep killing bro!!
Thanks CC! Gonna be formulating some new ideas over the next couple weeks and try to implement them!
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Back/triceps
Deadlift - 4 sets (10/165,8/195,6/225,6/270)
WG lat pull down - 4 sets (10/120,11/125,9/130,8/130)
DB row - 4 sets (10/55,10/55,10/55,8/60)
low pulley row - 4 sets (12/100,10/105,10/110,9/120)
Tricep EZ bar pushdown- 4 sets (10/40,11/50,10/50,10/60)
Overhead DB press - 4 sets (10/50,11/50,12/55,10/60)
SA tricep push down - 4 sets (15/10,11/15,10/15,9/15)
Standing behind the back Forearm BB curl - 3 sets (30/45,20/55,20/55)
Cutting cardio down to once or twice a week which will be on my AB/leg day. I have eaten over my calories the past few days probably because of a slight increase in stress from finals/projects at school. My weight has stayed between 137-140 lbs however which is good sign. Gonna do my best to keep my diet on track through the remainder of my reverse diet.
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Deadlift - 4 sets (10/165,8/195,6/225,6/270)
WG lat pull down - 4 sets (10/120,11/125,9/130,8/130)
DB row - 4 sets (10/55,10/55,10/55,8/60)
low pulley row - 4 sets (12/100,10/105,10/110,9/120)
Tricep EZ bar pushdown- 4 sets (10/40,11/50,10/50,10/60)
Overhead DB press - 4 sets (10/50,11/50,12/55,10/60)
SA tricep push down - 4 sets (15/10,11/15,10/15,9/15)
Standing behind the back Forearm BB curl - 3 sets (30/45,20/55,20/55)
Cutting cardio down to once or twice a week which will be on my AB/leg day. I have eaten over my calories the past few days probably because of a slight increase in stress from finals/projects at school. My weight has stayed between 137-140 lbs however which is good sign. Gonna do my best to keep my diet on track through the remainder of my reverse diet.
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Shoulders/arms today
Reps/weight
DB shoulder press - 4 sets (10/35,10/40,10/45,5/45) - couldn't get the 50s up, tried 3 times. Think I lost some energy which made me crap out when I went back to 45s
BB CG shoulder raise - 3 sets (10/50,10/50,10/50)
Incline bench front shoulder by raise - 3 sets (13/20,10/30,10/30)
HS shoulder press - 3 sets (12/45,10/55,10/60)
Reverse pec dec - 4 sets (12/85,12/90,10/95,10/100)
BB shrug - 4 sets (16/135,15/135,15/135,10/155)
CG BB curl 2 fit grip/2 reg - 4 sets (12/40,10/40,13/40,10/50)
EZ fit grip tricep pushdown - 4 sets (15/42.5,12/50,10/57.5,9/62.5)
Seated 2FG/2 ref hammer curl - 4 sets (12/17.5,9/20,10/20,9/22.5)
Tricep ext machine - 4 sets (11/80,11/85,8/95,5/95)
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Reps/weight
DB shoulder press - 4 sets (10/35,10/40,10/45,5/45) - couldn't get the 50s up, tried 3 times. Think I lost some energy which made me crap out when I went back to 45s
BB CG shoulder raise - 3 sets (10/50,10/50,10/50)
Incline bench front shoulder by raise - 3 sets (13/20,10/30,10/30)
HS shoulder press - 3 sets (12/45,10/55,10/60)
Reverse pec dec - 4 sets (12/85,12/90,10/95,10/100)
BB shrug - 4 sets (16/135,15/135,15/135,10/155)
CG BB curl 2 fit grip/2 reg - 4 sets (12/40,10/40,13/40,10/50)
EZ fit grip tricep pushdown - 4 sets (15/42.5,12/50,10/57.5,9/62.5)
Seated 2FG/2 ref hammer curl - 4 sets (12/17.5,9/20,10/20,9/22.5)
Tricep ext machine - 4 sets (11/80,11/85,8/95,5/95)
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That's sucks you couldn't get the 50's up! Do you use your legs to kick them up?
Yeah, I just think the issue is adding 5 pounds each arm. What I'm gonna do next week is switch to seated BB overhead presses. That way I can add 5 pounds total across both arms and work my way up from there. It's not ideal for my imbalances but I want to progress to more weight so I gotta make adjustments.
Be careful with the bb cause you don't have as much freedom with arm position and may put you in a position that shoulder might not like. Start light and feel it out! As far as the imbalance goes you could use laterals to make sure you keep pushing the weaker side! Side laterals, rear laterals, front raises! If you can locate the exact head of the delt that need more work you can add another exercise for that particular head.
Deadlift numbers are looking sick bro, good job. Weights are getting up there, remember, don't sacrifice form for weight. This is always important, however becomes even more critical as the weights increase. 5lb jumps on DB's is a lot, I agree. BB press will allow for 5lbs increase, perhaps less if you invest in micro plates. As CC suggested, be careful about putting your shoulder in a bad position. Start light and go up from there. Doing good man.
Cool, I'll start light in the hypertrophy range and then move into a 6-8 rep range for strength. I do love lateral exercises and from experience I think my front delt on my left arm is stronger then my right just like my chest. Probably for the same reason, my right arm being my dominant arm. Thanks for the knowledge I swear you know everything lol. How long have you been lifting?
Thanks man! I think I might be capping out my weight for a lot of exercises. I'm thinking of shifting more towards a hypertrophy rep range for my compound lifts and focusing on form while lowering weight. Today during my last rep of squats at 205 I felt a pinching pain in my left abdomen and was scared I got a hernia for a second. The pain went away and I'm fine now but it has made me stop and think that I need to slow down on increasing my weight and focus more on form like you said. What are your thoughts on switching up my rep range/weight for compound lifts?
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