NM Transformation Log

[ironlifter36]

Oh, one thing I forgot to mention that I learned the hard way. It is best to have at least 2 days between Deadlift days and Squat days. Both work the lower back and the last thing you want going into either a heavy squat or DL is a fatigued lower back. Recipe for injury. You may be able to get away with it when the weights are lighter, but when things start getting heavy it becomes a factor to consider. FYI.

 

[MissBizz]

Oh, one thing I forgot to mention that I learned the hard way. It is best to have at least 2 days between Deadlift days and Squat days. Both work the lower back and the last thing you want going into either a heavy squat or DL is a fatigued lower back. Recipe for injury. You may be able to get away with it when the weights are lighter, but when things start getting heavy it becomes a factor to consider. FYI.

Interesting...I do mine on the same day...but I don't go full on heavy like you guys either although the risk for injury is still there

 

[NarcissisticMach]

Oh, one thing I forgot to mention that I learned the hard way. It is best to have at least 2 days between Deadlift days and Squat days. Both work the lower back and the last thing you want going into either a heavy squat or DL is a fatigued lower back. Recipe for injury. You may be able to get away with it when the weights are lighter, but when things start getting heavy it becomes a factor to consider. FYI.

I do back/legs back to back right now lol. I can move back/bi to monday to I get at least one day between back and legs. I could also move legs to thursday and shoulders to wednesday but that would put my chest and shoulder days back to back. I might have to move a lifting day to Saturday to make this as safe as possible.

 

[NarcissisticMach]

Hit shoulders and arms today. I am definitely starting to feel the muscle hardening and strength increase from the s4. Here's what my workout looked like:

DB shoulder press warm up - 4 sets (10/22.5,8/25,5/30/1/35)
DB shoulder press - 4 sets (8/35,6/40,6/40,6/40)
DB side shoulder raise - 4 sets (12/15,10/17.5,10/17.5,10/17.5)
Hammer curl - 4 sets (10/17.5,10/20,10/20,8/22.5)
Single Arm bent over pully tricep ext - 4 sets (10/10,10/10,12/10,12/10)
Front DB shoulder raise - 4 sets (10/15,10/15,10/17.5,10/20)
Bent over DB shoulder raise - 4 sets (12/25,10/30,10/30,8/30)
Bar bell curl - 4 sets (10/40,10/40,10/40,9/40)
Overhead single arm DB tricep ext - 4 sets (10/17.5,10/20,10/22.5,10/22.5)
DB shrug - 4 sets (10/50,10/55,10/55,10/55)

I do mostly single arm tricep work since my right arm is stronger then my left arm. I'm hoping this will help in the process of evening out my chest as my left pec is slightly larger than my right pec.

 

[ironlifter36]

Hit shoulders and arms today. I am definitely starting to feel the muscle hardening and strength increase from the s4. Here's what my workout looked like:

DB shoulder press warm up - 4 sets (10/22.5,8/25,5/30/1/35)
DB shoulder press - 4 sets (8/35,6/40,6/40,6/40)
DB side shoulder raise - 4 sets (12/15,10/17.5,10/17.5,10/17.5)
Hammer curl - 4 sets (10/17.5,10/20,10/20,8/22.5)
Single Arm bent over pully tricep ext - 4 sets (10/10,10/10,12/10,12/10)
Front DB shoulder raise - 4 sets (10/15,10/15,10/17.5,10/20)
Bent over DB shoulder raise - 4 sets (12/25,10/30,10/30,8/30)
Bar bell curl - 4 sets (10/40,10/40,10/40,9/40)
Overhead single arm DB tricep ext - 4 sets (10/17.5,10/20,10/22.5,10/22.5)
DB shrug - 4 sets (10/50,10/55,10/55,10/55)

I do mostly single arm tricep work since my right arm is stronger then my left arm. I'm hoping this will help in the process of evening out my chest as my left pec is slightly larger than my right pec.

Ya, I noticed how you had your programing setup with legs following back that's why I mentioned it. Legs could always be moved to Monday then leave the rest the same. Obviously, a number of ways this could be restructured.

Awesome shoulder/arms workout. BB Curls are an excellent choice..true, tried and proven to produce results. Some good tricep lifts for mass are close grip bench (not to narrow of a grip, about shoulder width), tricep dips and EZ Bar Skullcrushers. I usually do at least one of these to really put some load (weight) of the triceps. Then of course followed by isolation/single arm work to concentrate of contraction/pump.

That S4 is great, it will only look better.

 

[Carmel cowboy]

Only 2gs of sugar per serving but it does have stevia in it. The taste is good. It's not super sweet like most other brand protein powders but it's definitely not bland. You can actually choose the intensity of the flavor on their website which is pretty cool. Its overall macros are (F:1,C:2,P:25).

The number look good!! You just taking that before bed? Do you use a different protein post workout?

 

[NarcissisticMach]

Yeah just before bed right now. I use ON whey post workout but after I finish this bag I'll probably switch over to the true nutrition as well.

 

[NarcissisticMach]

Ya, I noticed how you had your programing setup with legs following back that's why I mentioned it. Legs could always be moved to Monday then leave the rest the same. Obviously, a number of ways this could be restructured.

Awesome shoulder/arms workout. BB Curls are an excellent choice..true, tried and proven to produce results. Some good tricep lifts for mass are close grip bench (not to narrow of a grip, about shoulder width), tricep dips and EZ Bar Skullcrushers. I usually do at least one of these to really put some load (weight) of the triceps. Then of course followed by isolation/single arm work to concentrate of contraction/pump.

That S4 is great, it will only look better.

I'll throw one of those into the mix each week. I just got some fit grips too which I'm gonna thrown in with my curl exercises to help build my forearm strength.

 

[NarcissisticMach]

Just weighed in this morning at 148 lbs. Sometimes I feel like I can see an ab poking out over some fat but I'm not sure lol. Still definitely got a lot of fat around the love handles but it's been less than 2 weeks so I got plenty of time to melt that off.

I'll be skipping cardio today since I woke up with my sinuses feeling a little weird. Usually if I rest for a day and throw some sovereign silver in the mix I can clear up any cold before it really starts. I'll be back at it again tomorrow for some abs and cardio.

 

[NarcissisticMach]

Abs and HIIT today. Since I'm at 148 lbs right now I'm gonna drop cardio for the rest of the week and see where my weight goes. Gonna do back/bi tomorrow morning instead of Tuesday so I can give my lower back a day off between deadlifts and squats. Here is what my ab routine looked like:

Crunch Bench - (25,25,25) I hooked 10 pounds onto the back of the bench for this
Lying bench leg raise - (15,15,15)
Plank in seconds - (60,40,20)
Roman chair leg raise - (20,20,15)
Crunch Machine - (20/05,18/05,20/95)

Looking for some feed back on this ab routine. I really I want to focus on strengthening my core so my abs really start to show through once my body fat drops.

 

[BigBusiness]

Abs and HIIT today. Since I'm at 148 lbs right now I'm gonna drop cardio for the rest of the week and see where my weight goes. Gonna do back/bi tomorrow morning instead of Tuesday so I can give my lower back a day off between deadlifts and squats. Here is what my ab routine looked like:

Crunch Bench - (25,25,25) I hooked 10 pounds onto the back of the bench for this
Lying bench leg raise - (15,15,15)
Plank in seconds - (60,40,20)
Roman chair leg raise - (20,20,15)
Crunch Machine - (20/05,18/05,20/95)

Looking for some feed back on this ab routine. I really I want to focus on strengthening my core so my abs really start to show through once my body fat drops.

Not sure of what type of equipment you have access to but I love doing crunches on the hypertension machine I also do them on a lat pull down machine, the one that holds your knees down

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[MissBizz]

To add I like doing hanging knee raises, decline crunches holding 2 12 lb dumbells, and decline bench leg raises (these are difficult but I love them)

 

[BigBusiness]

To add I like doing hanging knee raises, decline crunches holding 2 12 lb dumbells, and decline bench leg raises (these are difficult but I love them)

Oh shit I forgot about the decline leg raises!!

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[NarcissisticMach]

Awesome I am going to throw those into my ab routine this week.

 

[NarcissisticMach]

Back/Bi again today. Pretty happy with what I accomplished.

Deadlift - 4 sets (10/165,8/195,6/225,6/245)
WG lat pull down - 4 sets (10/110,10/110,10/110,10/120)
Hammer curl - 4 sets (10/20,10/20,10/20,10/22.5)
BB row - 4 sets (10/65,10/75,10/85,10/85)
EZ bar close grip curl - 4 sets (10/40,10/40,9/40,9/40)
Standing DB row - 4 sets (10/40,10/40,10/40,10/45)
Cable overhead curl - 4 sets (12/10,10/10,8/10,8/10)

 

[ironlifter36]

Back/Bi again today. Pretty happy with what I accomplished.

Deadlift - 4 sets (10/165,8/195,6/225,6/245)
WG lat pull down - 4 sets (10/110,10/110,10/110,10/120)
Hammer curl - 4 sets (10/20,10/20,10/20,10/22.5)
BB row - 4 sets (10/65,10/75,10/85,10/85)
EZ bar close grip curl - 4 sets (10/40,10/40,9/40,9/40)
Standing DB row - 4 sets (10/40,10/40,10/40,10/45)
Cable overhead curl - 4 sets (12/10,10/10,8/10,8/10)

Look at those deadlift numbers, getting on up there bro! Exercise selection looks good too. Great job

 

[ironlifter36]

Just weighed in this morning at 148 lbs. Sometimes I feel like I can see an ab poking out over some fat but I'm not sure lol. Still definitely got a lot of fat around the love handles but it's been less than 2 weeks so I got plenty of time to melt that off.

I'll be skipping cardio today since I woke up with my sinuses feeling a little weird. Usually if I rest for a day and throw some sovereign silver in the mix I can clear up any cold before it really starts. I'll be back at it again tomorrow for some abs and cardio.

Lol, I remember when my ab's first started to come in. I actually thought I had a hernia as I was not accustom to seeing anything there besides fat. It was down to towards my waist line off to the side, not an ab, but part of the taper that runs down to the groin area. Happened again when I got leaner, thought I had a hernia, but turned out to be a vein located between 2 ab's. It's amazing what you find when that layer of fat starts to melt away.

 

[NarcissisticMach]

Look at those deadlift numbers, getting on up there bro! Exercise selection looks good too. Great job

Thanks man!

 

[NarcissisticMach]

Chest/Tri today:

Flat bench DB press warm up - 4 sets (10/22.5,8/25,5/30,1/35)
Flat bench DB press - 4 sets (10/35,7/40,6/45,4/45) - felt like I could have gotten 6 on the second set of 45 but couldn't get the weight up
Incline DB press - 4 sets (10/25,10/25,10/30,8/35)
Close grip flat bench press - 4 sets (10/65,10/65,10/75,10/80)
High Cable fly - 4 sets (10/15,10/15,10/15,10/15)
EZ bar skull crusher - 4 sets (10/40,10/50,8/50,8/50)
HS flat bench side press - 4 sets (10/25,9/25,8/25,8/25)
Rope tricep pushdown - 4 sets (10/35,8/35,9/35,8/35)

Gonna focus on hitting my triceps a lot harder as I think it will help me get my DB press weight up. I'm also thinking of decreasing the number of warm up sets I do so I have more strength and energy going into DB press. Anyone have thoughts on this?

Pic from post work out today. The only reason you see my abs is because I'm flexing lol.

 

[ironlifter36]

Chest/Tri today:

Flat bench DB press warm up - 4 sets (10/22.5,8/25,5/30,1/35)
Flat bench DB press - 4 sets (10/35,7/40,6/45,4/45) - felt like I could have gotten 6 on the second set of 45 but couldn't get the weight up
Incline DB press - 4 sets (10/25,10/25,10/30,8/35)
Close grip flat bench press - 4 sets (10/65,10/65,10/75,10/80)
High Cable fly - 4 sets (10/15,10/15,10/15,10/15)
EZ bar skull crusher - 4 sets (10/40,10/50,8/50,8/50)
HS flat bench side press - 4 sets (10/25,9/25,8/25,8/25)
Rope tricep pushdown - 4 sets (10/35,8/35,9/35,8/35)

Gonna focus on hitting my triceps a lot harder as I think it will help me get my DB press weight up. I'm also thinking of decreasing the number of warm up sets I do so I have more strength and energy going into DB press. Anyone have thoughts on this?

Pic from post work out today. The only reason you see my abs is because I'm flexing lol.
View attachment 3677

Your pic looks good bro, starting to see abs! Exercise selection looking good as well. Close Grip bench will help with your DB presses. As for the warm up, you maybe right. The warm up scheme you are using now is better suited for heavy lifting. If you are doing sets of 10, pyramiding up in weight, then I would just do a couple warm up sets at 10 reps then right in to my first working set.