Sounds like solid plan. I too have found that weight and skin folds continue to decrease when slowly adding calories. You figure you maintenance to be 2250-2300?
NM Transformation Log
- Thread starter NarcissisticMach
- Start date
Sounds like solid plan. I too have found that weight and skin folds continue to decrease when slowly adding calories. You figure you maintenance to be 2250-2300?
Yeah that's what I got based off of RickRock's nutrition thread (16x140). I figured it's a good place to start. I'm thoroughly enjoying the process of experimenting with what works right for me. I've noticed that even eating a little over my calories a couple days of week has not stopped me from continuing to cut down. My metabolism seems to speeding up well enough to burn up anything extra I eat as long as I don't go overboard.
Ya I guess that is about right. 140x16=2240. I did mine 175x16=2800 and that is about right on the money. Didn't realize what a difference 30-40lbs makes in MTX calories.
Did some abs and cardio yesterday. Shoulders/arms today.
Reps/weight
External/internal rotations - 2 sets each 12/5
DB shoulder press warm up - 2 sets (10/25,10/25)
DB shoulder press - 4 sets (12/35,11/40,10/45,10/45) - feel no burn in right shoulder
HS shoulder press - 4 sets (11/45,12/50,11/55,10/60) - little burn in right shoulder
Lateral DB raise - 4 sets (12/17.5,12/17.5,11/20,9/22.5)
Front SA cable raise - 4 sets (12/2.5,12/7.5,12/7.5,12/7.5)
Bent over DB raise - 4 sets (12/25,12/25,11/30,8/30)
DB shrug - 4 sets (15/75,15/75,14/75,12/75)
BB curl - 4 sets (12/40,10/50,10/50,9/50)
EX bar skullcrusher - 4 sets (15/40,12/50,10/50,10/50)
Preacher DB curl - 4 sets (10/17.5,8/20,9/17.5,8/17.5)
SA pulley tricep pushdown - 4 sets (20/10,12/15,12/15,10/15)
It's weird I feel like I don't get as good of a pump/burn in my right shoulder even doing isolation exercises. I've been thinking and realized it might have to do with the fact I broke my right collar bone in my early teens. The bone on top of my right shoulder sticks up a bit more then my left. This might be what is causing my size differences from the left to right side of my upper body but I'm no doctor so I'm not sure. I'll have to do some research.
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Reps/weight
External/internal rotations - 2 sets each 12/5
DB shoulder press warm up - 2 sets (10/25,10/25)
DB shoulder press - 4 sets (12/35,11/40,10/45,10/45) - feel no burn in right shoulder
HS shoulder press - 4 sets (11/45,12/50,11/55,10/60) - little burn in right shoulder
Lateral DB raise - 4 sets (12/17.5,12/17.5,11/20,9/22.5)
Front SA cable raise - 4 sets (12/2.5,12/7.5,12/7.5,12/7.5)
Bent over DB raise - 4 sets (12/25,12/25,11/30,8/30)
DB shrug - 4 sets (15/75,15/75,14/75,12/75)
BB curl - 4 sets (12/40,10/50,10/50,9/50)
EX bar skullcrusher - 4 sets (15/40,12/50,10/50,10/50)
Preacher DB curl - 4 sets (10/17.5,8/20,9/17.5,8/17.5)
SA pulley tricep pushdown - 4 sets (20/10,12/15,12/15,10/15)
It's weird I feel like I don't get as good of a pump/burn in my right shoulder even doing isolation exercises. I've been thinking and realized it might have to do with the fact I broke my right collar bone in my early teens. The bone on top of my right shoulder sticks up a bit more then my left. This might be what is causing my size differences from the left to right side of my upper body but I'm no doctor so I'm not sure. I'll have to do some research.
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Great job NM!!
Legs/abs today:
I have transitioned back to the hypertrophy range for squats, felt good to use less weight and hit higher reps. I try to stay in the 8-10 range for squats as I fee I get way more fatigue when going for 12 and it will mess with rest of my workout.
Hip abduction - 4 sets (20/85,20/100,20/115,15/130)
Squat warm up - 3 sets (10/95,10/95)
Squat - 4 sets (10/135,10/155,10/165,9/175)
Standing calf raise using step - 4 sets (20/45,12/95,15/95,15/95)
DB lunge - 3 sets (12/20,12/22.5,12/25)
Hack squat - 3 sets (10/140,10/180,10/180)
Lying single leg curl - 3sets (12/40,12/40,12/45)
Single Leg extension - 3 sets (12/40,12/55,13/55)
Lying bench leg raise - 3 sets (20,25,20)
Rope pulley crunch - 3 sets (30/35,30/42.5,30/42.5)
15 mins cardio
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I have transitioned back to the hypertrophy range for squats, felt good to use less weight and hit higher reps. I try to stay in the 8-10 range for squats as I fee I get way more fatigue when going for 12 and it will mess with rest of my workout.
Hip abduction - 4 sets (20/85,20/100,20/115,15/130)
Squat warm up - 3 sets (10/95,10/95)
Squat - 4 sets (10/135,10/155,10/165,9/175)
Standing calf raise using step - 4 sets (20/45,12/95,15/95,15/95)
DB lunge - 3 sets (12/20,12/22.5,12/25)
Hack squat - 3 sets (10/140,10/180,10/180)
Lying single leg curl - 3sets (12/40,12/40,12/45)
Single Leg extension - 3 sets (12/40,12/55,13/55)
Lying bench leg raise - 3 sets (20,25,20)
Rope pulley crunch - 3 sets (30/35,30/42.5,30/42.5)
15 mins cardio
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Forgot to mention my calories are up another 100 today. I will also be changing things up and consuming 100-200 less calories on non workout days. Until now I have been eating the same amount almost every day.
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Looking good NM. I have enjoyed watching your lifts progress over these past several months and look forward to seeing your gains to come.
Thanks IL, I appreciate all the help steering me in the right direction as we went through the contest. I've learned a ton from everyone especially you, CC and red
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I normally don't do anything on Friday's but I threw in 30 minutes of cardio after work and will be doing another 30 minutes this morning. It's keeping my head sane going into finals week(I don't think I've done anything besides work and study this week). It's also helping loosen up my legs which are sore beyond belief after switching up my leg routine on Thursday. It's a good feeling when you can barely get out of bed in the morning cause both your legs feel like they got ran over by a semi lol.
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Chest/Biceps today:
DB press warm up - 2 sets (10/25,10/25)
DB press - 4 sets (13/40,10/45,10/40,9/40)
Kneeling V press - 3 sets (15/10,15/25,15/25)
HS incline press - 3 sets (12/50,10/55,9/55)
High pulley fly - 3 sets (15/10,15/10,15/10)
Pec Dec Right Pec - 3 sets (12/100,10/100,10/100)
EZ bar curl - 4 sets (12/40,12/40,11/50,10/50)
Pulley machine drop sets no rest - 4 sets (12/85,11/65,12/50,13/40)
Been watching a lot of Mile Israetal podcasts lately. I think I might have hit my max volume already pushing myself to hard on Dumb Bell press. I might be in need of another deload week and start fresh. I'm gonna give it another week and see how it goes. If I do switch it up I'm thinking of going to 3x a week full body workout outs hitting every muscle group for 3-4 sets each day then upping the number of sets the next week. I'm also going to be adding in more calories a little quicker. I'm honestly not too concerned about gaining back fat as long as I eat clean. I believe the main reason I got higher body fat in the first place was excessive boozing which I have completely cut out of my diet. Looking forward to experimenting with different programs and calories. Below are some pictures from post workout today. Back to studying now!
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DB press warm up - 2 sets (10/25,10/25)
DB press - 4 sets (13/40,10/45,10/40,9/40)
Kneeling V press - 3 sets (15/10,15/25,15/25)
HS incline press - 3 sets (12/50,10/55,9/55)
High pulley fly - 3 sets (15/10,15/10,15/10)
Pec Dec Right Pec - 3 sets (12/100,10/100,10/100)
EZ bar curl - 4 sets (12/40,12/40,11/50,10/50)
Pulley machine drop sets no rest - 4 sets (12/85,11/65,12/50,13/40)
Been watching a lot of Mile Israetal podcasts lately. I think I might have hit my max volume already pushing myself to hard on Dumb Bell press. I might be in need of another deload week and start fresh. I'm gonna give it another week and see how it goes. If I do switch it up I'm thinking of going to 3x a week full body workout outs hitting every muscle group for 3-4 sets each day then upping the number of sets the next week. I'm also going to be adding in more calories a little quicker. I'm honestly not too concerned about gaining back fat as long as I eat clean. I believe the main reason I got higher body fat in the first place was excessive boozing which I have completely cut out of my diet. Looking forward to experimenting with different programs and calories. Below are some pictures from post workout today. Back to studying now!
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Chest/Biceps today:
DB press warm up - 2 sets (10/25,10/25)
DB press - 4 sets (13/40,10/45,10/40,9/40)
Kneeling V press - 3 sets (15/10,15/25,15/25)
HS incline press - 3 sets (12/50,10/55,9/55)
High pulley fly - 3 sets (15/10,15/10,15/10)
Pec Dec Right Pec - 3 sets (12/100,10/100,10/100)
EZ bar curl - 4 sets (12/40,12/40,11/50,10/50)
Pulley machine drop sets no rest - 4 sets (12/85,11/65,12/50,13/40)
Been watching a lot of Mile Israetal podcasts lately. I think I might have hit my max volume already pushing myself to hard on Dumb Bell press. I might be in need of another deload week and start fresh. I'm gonna give it another week and see how it goes. If I do switch it up I'm thinking of going to 3x a week full body workout outs hitting every muscle group for 3-4 sets each day then upping the number of sets the next week. I'm also going to be adding in more calories a little quicker. I'm honestly not too concerned about gaining back fat as long as I eat clean. I believe the main reason I got higher body fat in the first place was excessive boozing which I have completely cut out of my diet. Looking forward to experimenting with different programs and calories. Below are some pictures from post workout today. Back to studying now!
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Looking good NM!!! Can see a major difference in lbm!! Great job!!!
Thanks CC!
Thanks Red!
Back and tris:
BB row - 4 sets (12/95,12/95,11/95,9/105)
Low pulley row - 4 sets (10/100,11/100,11/105,10/105)
T bar row - 4 sets (12/70,12/70,11/75,10/75)
EZ bar straight arm lat pull down - 4 sets (15/25,15/35,11/40,9/40)
EZ bar tricep pushdown - 4 sets (12/42.5,12/50,12/55,10/57.5)
DB skullcrusher - 4 sets (10/15,11/15,11/15,12/15)
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BB row - 4 sets (12/95,12/95,11/95,9/105)
Low pulley row - 4 sets (10/100,11/100,11/105,10/105)
T bar row - 4 sets (12/70,12/70,11/75,10/75)
EZ bar straight arm lat pull down - 4 sets (15/25,15/35,11/40,9/40)
EZ bar tricep pushdown - 4 sets (12/42.5,12/50,12/55,10/57.5)
DB skullcrusher - 4 sets (10/15,11/15,11/15,12/15)
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Light ab work for the final day:
Crunch machine - 3 sets (30/80,30/80,30/80)
Roman chair leg raise - 3 sets (15,15,15)
Hyperextension - 2 sets (10/25,10/25)
Oblique plate raise - 2 sets (10/35,10/35)
It's been a blast getting to know everyone! Going through this contest has really helped me become goal oriented with fitness and I will most likely be making similar logs for upcoming sarm cycles. A big shout out to everyone who competed, I've learned more from everyone here in the past 3 months then I have in the past 2 years. I really appreciate everyone's insight and openness to newbies. Way to make a fitness newb feel at home!
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Crunch machine - 3 sets (30/80,30/80,30/80)
Roman chair leg raise - 3 sets (15,15,15)
Hyperextension - 2 sets (10/25,10/25)
Oblique plate raise - 2 sets (10/35,10/35)
It's been a blast getting to know everyone! Going through this contest has really helped me become goal oriented with fitness and I will most likely be making similar logs for upcoming sarm cycles. A big shout out to everyone who competed, I've learned more from everyone here in the past 3 months then I have in the past 2 years. I really appreciate everyone's insight and openness to newbies. Way to make a fitness newb feel at home!
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Great job NM!! It was an honor to do this contest with you bro! Looking forward to reading your future logs!
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