NM Transformation Log

[ironlifter36]

Back/Bi today. Weight is up across the board.

Deadlift - (10/165,8/195,7/225,6/255)
WG lat pull down - (10/110,10/110,10/120,8/120)
Seated fit grip DB curl - (10/15,10/15,10/15,10/17.5)
BB row - (10/85,10/95,10/95,8/105)
Reverse grip BB curl - (11/40,10/40,10/45,9/45)
Straight arm lat rope push down - (10/35,10/40,10/40,8/40)
Cage pulley curl - (10/10,10/15,9/15,8/15)

Up 10 lbs on my deadlift vLW. It definitely took a lot to get that weight up for me so next week I'll either increase the weight by 5lbs or increase reps. The straight arm lat push down felt weird, I think my form was off or I had the pulley set too high. I'm gonna re watch some videos on it.

Definitely feeling the muscle hardening from the s4. Everything feels really tight under the skin. Looking forward to upping my dose to 60-65mg Tomorrow.

Making progress bro...look at those deadlift numbers climb! If it was me, I would increase weight over adding reps on the deadlift. Overtime, as your weights start to increase (which they already are) the balance between volume/intensity/recovery will start to become more of a factor. IMO, I would keep your Deadlift rep scheme the same...if you do 6 reps, but feel you can do more, then add 5lbs..not more reps. Ya, the straight arm pushdown form/movement takes awhile to get used too at first. Perhaps start with an EZ curl straight bar. Once you get the form and movement down switch to the rope. https://youtu.be/AjCCGN2tU3Q

 

[NarcissisticMach]

Hit chest yesterday and threw in some new workouts. Flat bench cable fly, low cable fly. Used the weighted pull up machine for tricep pressdown and got a good burn from it. Went skating later that day and must have done something to me knee cause it was feeling sore this morning. I skipped legs for the day and just did some light ab work. I'll continue with shoulders tomorrow and hit my legs Saturday if my knee is feeling better. On my second day of s4 at 65mg and still no vision sides.

 

[NarcissisticMach]

Making progress bro...look at those deadlift numbers climb! If it was me, I would increase weight over adding reps on the deadlift. Overtime, as your weights start to increase (which they already are) the balance between volume/intensity/recovery will start to become more of a factor. IMO, I would keep your Deadlift rep scheme the same...if you do 6 reps, but feel you can do more, then add 5lbs..not more reps. Ya, the straight arm pushdown form/movement takes awhile to get used too at first. Perhaps start with an EZ curl straight bar. Once you get the form and movement down switch to the rope. https://youtu.be/AjCCGN2tU3Q

Cool, I'll continue to up the weight each week. It definitely feels good to see the weight go up each week.

 

[NarcissisticMach]

Shoulders/arms today:

DB Shoulder press - 4 sets (10/35,8/40,8/40,6/45)
Side Shoulder DB raise - 4 sets (10/17.5,10/20,10/20,8/22.5)
Seated angled hammer curls - 4 sets (12/17.5,10/20,10/20,8/20)
EZ bar skull crusher - 4 sets (10/50,10/50,10/50,10/50)
Rope face pull - 4 sets (12/20,10/25,10/25,10/30)
Front DB raise - 4 sets (10/17.5,10/20,9/20,8/20)
Close grip BB curl - 4 sets (12/40,10/45,10/45,10/45)
Close grip bench press - 4 sets (11/80,10/85,9/85,8/85)
DB shrug - 4 sets (12/65,10/65,10/65,10/65)

Day 3 at 65mg of S4 and still no sides. Gonna continue to increase the dose every 3 weeks at this point until I hit 100mg. I'll be ordering some more bottles within the next couple weeks.

 

[RickRock]

Everything looks good buddy. Glad the s4 is treating you good without any real sides. Keep up the great work

 

[BigBusiness]

Shoulders/arms today:

DB Shoulder press - 4 sets (10/35,8/40,8/40,6/45)
Side Shoulder DB raise - 4 sets (10/17.5,10/20,10/20,8/22.5)
Seated angled hammer curls - 4 sets (12/17.5,10/20,10/20,8/20)
EZ bar skull crusher - 4 sets (10/50,10/50,10/50,10/50)
Rope face pull - 4 sets (12/20,10/25,10/25,10/30)
Front DB raise - 4 sets (10/17.5,10/20,9/20,8/20)
Close grip BB curl - 4 sets (12/40,10/45,10/45,10/45)
Close grip bench press - 4 sets (11/80,10/85,9/85,8/85)
DB shrug - 4 sets (12/65,10/65,10/65,10/65)

Day 3 at 65mg of S4 and still no sides. Gonna continue to increase the dose every 3 weeks at this point until I hit 100mg. I'll be ordering some more bottles within the next couple weeks.

Nice shoulder exercises!!

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[ironlifter36]

Shoulders/arms today:

DB Shoulder press - 4 sets (10/35,8/40,8/40,6/45)
Side Shoulder DB raise - 4 sets (10/17.5,10/20,10/20,8/22.5)
Seated angled hammer curls - 4 sets (12/17.5,10/20,10/20,8/20)
EZ bar skull crusher - 4 sets (10/50,10/50,10/50,10/50)
Rope face pull - 4 sets (12/20,10/25,10/25,10/30)
Front DB raise - 4 sets (10/17.5,10/20,9/20,8/20)
Close grip BB curl - 4 sets (12/40,10/45,10/45,10/45)
Close grip bench press - 4 sets (11/80,10/85,9/85,8/85)
DB shrug - 4 sets (12/65,10/65,10/65,10/65)

Day 3 at 65mg of S4 and still no sides. Gonna continue to increase the dose every 3 weeks at this point until I hit 100mg. I'll be ordering some more bottles within the next couple weeks.

Your making excellent progress! Check this out...great deal on 5 bottles of S4 https://www.sarmsx.com/40-Off If I could recover my money from coinbase I would be all over it.

 

[Carmel cowboy]

Your making excellent progress! Check this out...great deal on 5 bottles of S4 https://www.sarmsx.com/40-Off If I could recover my money from coinbase I would be all over it.

That's is a great deal!

 

[NarcissisticMach]

Your making excellent progress! Check this out...great deal on 5 bottles of S4 https://www.sarmsx.com/40-Off If I could recover my money from coinbase I would be all over it.

I saw that lol. They also got the 20 bottles at 50% off. Like $45 a bottle when you break it down

 

[NarcissisticMach]

Everything looks good buddy. Glad the s4 is treating you good without any real sides. Keep up the great work

Thanks Rick

 

[NarcissisticMach]

Nice shoulder exercises!!

PHARMACOM BOARD REP
PM for any questions
BigB15 for 15% off all orders

Thanks man

 

[NarcissisticMach]

Rest day. Weighed in at 146.2 lb. I'll be doing legs tomorrow with some cardio.

I will most likely be under my calories tomorrow. I got my CPL class and its from 11 AM - 9 PM. They provide a sub lunch from who knows where. I'll probably bring some almonds and a cliff bar to snack on but macros will be all out of whack. Not to worried about it as I'll be back on point the following day.

 

[NarcissisticMach]

Reps/weight
Squat - 4 sets (6/165,6/165,6/165,6/185)
Leg press calf ext - 4 sets (20/90,18/90,16/90,17/90)
Leg press - 4 sets (15/180,14/180,12/270,9/270)
Seated Leg curl - 4 sets (10/100,12/115,12/120,12/125)
Seated leg ext - 4 sets (10/100,25/85,25/85,21/85) - went lighter with higher reps on this after reading about how that can cause growth in legs. Also think I might have fried my CNS on my last set of squats. Was feeling weird.

30 minutes of cardio today as well. I was gonna go for 45 but my feet keep going numb. Thinking I might need some running shoes.

 

[Carmel cowboy]

Reps/weight
Squat - 4 sets (6/165,6/165,6/165,6/185)
Leg press calf ext - 4 sets (20/90,18/90,16/90,17/90)
Leg press - 4 sets (15/180,14/180,12/270,9/270)
Seated Leg curl - 4 sets (10/100,12/115,12/120,12/125)
Seated leg ext - 4 sets (10/100,25/85,25/85,21/85) - went lighter with higher reps on this after reading about how that can cause growth in legs. Also think I might have fried my CNS on my last set of squats. Was feeling weird.

30 minutes of cardio today as well. I was gonna go for 45 but my feet keep going numb. Thinking I might need some running shoes.

Your doing great brother!! Like reading your log and see the strength increases!! Great job!!

 

[ironlifter36]

Meant dont be afraid to take extra rest days if needed

 

[NarcissisticMach]

Your doing great brother!! Like reading your log and see the strength increases!! Great job!!

Thanks brother

 

[NarcissisticMach]

Man you've made some really nice strength gains already. Good work bro!

Thanks brother

 

[NarcissisticMach]

Meant dont be afraid to take extra rest days if needed

Does cardio only count as a rest day lol

 

[NarcissisticMach]

Abs/Cardio today. Definitely needed the cardio after the saran wrap sub that was provided at my cpl class yesterday. White stale bread with deli salami, ham, and provolone. It was amazing haha.

Crunch Machine - 4 sets (30/65,30/80,30/95,30/95)
Roman Chair Knee Raise - 4 sets (25,25,20,20)
Flat Bench Leg Raise - 4 sets (12,15,15,15)
Decline Bench Crunch - 4 sets (15,12/10,10/10,15)
Ab Roller - 3 sets (5,5,8) - These were really hard to do. Think my core is a lot weaker than I thought.

Finished off with 30 minutes of cardio

 

[NarcissisticMach]

Flat DB press - 4 sets (10/40,10/40,9/45,6/50)
Pec Dec - 4 sets (10/100,12/115,10/115,8/120)
Tricep Rope Pressdown - 4 sets (10/40,10/45,8/50,8/50)
Incline DB Press - 4 sets (10/25,10/25,10/25,10/25)
Close grip bench - 4 sets (10/75,8/85,8/85,8/85)
HS side press - 4 sets (10/25,9/25,9/25,9/25)
Bent over tricep pulley ext - 4 sets (12/10,12/10,10/10,10/10)

Cardio - 10 minute steady state warm up followed by 10 minutes HIIT. HIIT was 1 minute all out/1 minute slow pace x 5.

When I do shoulders this week I think I'm gonna throw in some tricep dips and 21 curls for arms. Never done 21's before so not sure what to expect I'll probably start out with lower weight for the first set.

Sorry if I haven't gotten into anyone else's log recently I have been super busy between work/school. Got midterms coming up so been dick deep in studying.