NM Transformation Log

[ironlifter36]

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.

Looking good bro. Those Flat bench DB's are getting up there! IMO your probably short changing yourself on the incline DB press, I bet you can do more. If you have never done 21's, bring a bucket. I HATE DB lunges the most, but 21's aren't far behind. They make a great finisher though. Dips are a great exercise to build upper body strength/size.

 

[NarcissisticMach]

Looking good bro. Those Flat bench DB's are getting up there! IMO your probably short changing yourself on the incline DB press, I bet you can do more. If you have never done 21's, bring a bucket. I HATE DB lunges the most, but 21's aren't far behind. They make a great finisher though. Dips are a great exercise to build upper body strength/size.

Thanks man! I went light on incline DB press cause I was getting some slight pain in my right anterior deltoid. Normally I would use 35lb DBs maybe even would have knocked it up to 40 this week if not for the pain. I'm thinking I lost form at one point during my flat bench lifts which probably caused a slight flare up. Nothing is hurting now but didn't want to over do it earlier. I want to avoid having to take time off so whenever something feels weird I treat it with a lot of caution

 

[NarcissisticMach]

Nice chest day, we aren't too far off from doing the same routine right now. Keep at it bro, you seem very motivated which is great to see!

Thank you man!

 

[redsoons]

Thanks man! I went light on incline DB press cause I was getting some slight pain in my right anterior deltoid. Normally I would use 35lb DBs maybe even would have knocked it up to 40 this week if not for the pain. I'm thinking I lost form at one point during my flat bench lifts which probably caused a slight flare up. Nothing is hurting now but didn't want to over do it earlier. I want to avoid having to take time off so whenever something feels weird I treat it with a lot of caution

Careful with front shoulder pain. I thought it was muscle strain.

Not so fast... AC joint grade 1 sprain

3 months later shoulder is still sore.

Be careful.

 

[NarcissisticMach]

Careful with front shoulder pain. I thought it was muscle strain.

Not so fast... AC joint grade 1 sprain

3 months later shoulder is still sore.

Be careful.

Thanks for the heads up I'll definitely keep an eye on it

 

[NarcissisticMach]

Back/Bi today:

Deadlift - 4 sets (10/165,8/195,6/225,5/260)
WG lat pulldown - 4 sets (10/120,10/120,10/120,9/125)
Seated preacher BB curl - 4 sets (9/40,10/40,10/40,10/40)
BB row - 4 sets (10/95,10/95,8/95,8/95)
Reverse grip BB curl - 4 sets (10/40,10/45,10/45,10/45)
Straight arm lat pull down ez bar - 4 sets (12/40,10/45,8/45,7/45) - These still feel weird probably should kept weight at 40lbs and worked on form
Cage pulley curl - 4 sets (10/10,10/10,9/10,8/10)

20 minutes of cardio after.

Tomorrow I'm gonna only hit abs and cardio then continue with shoulders on Thursday. Legs I'll do on Saturday again this week. I feel like I can push myself on squats harder the more I spread them out from my deadlifts.

 

[ironlifter36]

Thanks man! I went light on incline DB press cause I was getting some slight pain in my right anterior deltoid. Normally I would use 35lb DBs maybe even would have knocked it up to 40 this week if not for the pain. I'm thinking I lost form at one point during my flat bench lifts which probably caused a slight flare up. Nothing is hurting now but didn't want to over do it earlier. I want to avoid having to take time off so whenever something feels weird I treat it with a lot of caution

Ya, good call bro..listen to your body. I used to get shoulder pains when I first started lifting. Remember to keep your scapula retracted during flat/incline presses and don't flare the elbows. I prefer DB presses because it gives me more control over the movement, yet demands more stabilization.

Good progress on those Deadlifts man.

 

[NarcissisticMach]

Ya, good call bro..listen to your body. I used to get shoulder pains when I first started lifting. Remember to keep your scapula retracted during flat/incline presses and don't flare the elbows. I prefer DB presses because it gives me more control over the movement, yet demands more stabilization.

Good progress on those Deadlifts man.

Thanks brother

 

[NarcissisticMach]

Today I did abs and 45 minutes of cardio. Split it up like this:
15 minutes cardio
Plank in seconds - (45,40,45)
Roman chair leg raise - (21,20,15)
Crunch Bench - (30,25,25)
Decline bench leg raises - (15,15,12)
Cable crunch - (20/35,20/40,20/42.5)
30 mins cardio

 

[NarcissisticMach]

Shoulders/Arms today:

DB shoulder press - 4 sets (10/35,8/40,6/45,6/45) - form was kinda shit on the last set of 45's. Gotta work on it.
Lateral DB raise - 4 sets (10/20,10/20,10/20,9/22.5)
Angled DB Hammer Curl - 4 sets (10/20,10/20,10/20,9/22.5)
Dip(Body Weight) - 4 sets (15,12,12,10)
Rope face pull - 4 sets (10/30,10/30,10/35,10/35)
Front plate raise over head - 4 sets (10/25,10/25,10/25,10/25)
Close grip BB curl - 4 sets (10/45,10/45,10/45,8/50)
Close grip BB bench - 4 sets (10/75,9/80,10/85,8/85)
DB shrug – 4 sets (10/70,9/70,12/65,11/65)
21 curls – 3 sets (21/20,21/30,21/30) – started with 20 just to see how they would feel. These were a challenge, I got a crazy burn and pump.
Single arm tricep press down – 4 sets (10/10,12/15,12/20,10/20)

followed up with some HIIT

 

[Carmel cowboy]

Shoulders/Arms today:

DB shoulder press - 4 sets (10/35,8/40,6/45,6/45) - form was kinda shit on the last set of 45's. Gotta work on it.
Lateral DB raise - 4 sets (10/20,10/20,10/20,9/22.5)
Angled DB Hammer Curl - 4 sets (10/20,10/20,10/20,9/22.5)
Dip(Body Weight) - 4 sets (15,12,12,10)
Rope face pull - 4 sets (10/30,10/30,10/35,10/35)
Front plate raise over head - 4 sets (10/25,10/25,10/25,10/25)
Close grip BB curl - 4 sets (10/45,10/45,10/45,8/50)
Close grip BB bench - 4 sets (10/75,9/80,10/85,8/85)
DB shrug – 4 sets (10/70,9/70,12/65,11/65)
21 curls – 3 sets (21/20,21/30,21/30) – started with 20 just to see how they would feel. These were a challenge, I got a crazy burn and pump.
Single arm tricep press down – 4 sets (10/10,12/15,12/20,10/20)

followed up with some HIIT

What did you do for HIIT?

 

[NarcissisticMach]

What did you do for HIIT?

I use an elliptical. 5 minute warm up then did 10 minutes of hit alternating 1 minute all out/1 minute slow pace and 30 second all out/30 second rest.

 

[Carmel cowboy]

I use an elliptical. 5 minute warm up then did 10 minutes of hit alternating 1 minute all out/1 minute slow pace and 30 second all out/30 second rest.

Sounds good! Will be mixing in the eliptical for HIIT soon!

 

[NarcissisticMach]

Legs today:
Squat - (6/165,6/165,6/185,5/190)
Leg press calf ext - (20/90,15/140,12/140,13/140)
Leg Press - (12/180,11/270,10/270,10/270)
Seated Leg curl - (12/105,12/120,12/125,9/130)
Seated leg ext - (15/85,15/100,12/115,11/125)

25 minutes of cardio. My feet keep going numb around the 20 minute mark for running. Anyone have any idea what could be going on here? I think I might need new running shoes.

 

[svanimost]

Don't run on leg days ? Running makes the blood run faster & weights tightens your muscles. Therefore, constricting the flow of blood. Nice work on the details of your workouts. Keep up your work, it will pay off..

 

[NarcissisticMach]

Don't run on leg days ? Running makes the blood run faster & weights tightens your muscles. Therefore, constricting the flow of blood. Nice work on the details of your workouts. Keep up your work, it will pay off..

It happens every day I run. Shits annoying lol

 

[NarcissisticMach]

Just purchased the buy 3 get 2 free s4 deal and triple x stack for pre workout. Gym today will be some light ab work and cardio.

 

[ironlifter36]

Squat numbers are coming along bro. Good to see you jumped on that S4 deal. I am definitely jelly. They got some good deals hidden in there if you dig for them. Saw one for MK2866..dont remember the details, think it was a bundle of 3 for a good price as each bottle is a 2 month supply.

How is your weight/body composition progress?

 

[svanimost]

My hardest run days are the my leg days.

Your body could be use to it , I use to get bad cramps if I tried running late in the day after square, real bad!!!

 

[NarcissisticMach]

Squat numbers are coming along bro. Good to see you jumped on that S4 deal. I am definitely jelly. They got some good deals hidden in there if you dig for them. Saw one for MK2866..dont remember the details, think it was a bundle of 3 for a good price as each bottle is a 2 month supply.

How is your weight/body composition progress?

Thanks man, that 190 was a struggle. I weighed in at 144 lbs this morning. I'm not sure on body fat, I was planning on getting a dexa scan in the next week or two when I do bloods. I do have callipers, do you know a good site that can give you a half way decent body fat estimate based off skin folds?