Dude thank you! I am definitely going to look into this. I don't mind dropped some cash on good running shoes if need be
NM Transformation Log
- Thread starter NarcissisticMach
- Start date
Dude thank you! I am definitely going to look into this. I don't mind dropped some cash on good running shoes if need be
Switched it up today and hit biceps with chest. I feel like I got more out of my chest workout this way.
Flat bench DB press - 4 sets (9/40,8/45,6/50,6/50) - no shoulder pain this week
BB curl - 4 sets (12/40,10/50,9/50,8/50)
HS incline press close grip - 4 sets (10/45,10/50,10/55,7/60)
Angled DB hammer curl - 4 sets (10/20,10/22.5,10/22.5,6/25)
Inner chest DB raise (basically like low pulley flys) - 4 sets (10/15,10/15,10/15,9/17.5)
Laying EZ bar pulley curl - 4 sets (12/25,11/40,10/45,8/45)
High pulley fly 4 sec squeeze - 4 sets (10/12.5,10/12.5,10/12.5,10/12.5)
BB 21 curls - 3 sets (21/30,21/30,21/30)
Flat bench DB press - 4 sets (9/40,8/45,6/50,6/50) - no shoulder pain this week
BB curl - 4 sets (12/40,10/50,9/50,8/50)
HS incline press close grip - 4 sets (10/45,10/50,10/55,7/60)
Angled DB hammer curl - 4 sets (10/20,10/22.5,10/22.5,6/25)
Inner chest DB raise (basically like low pulley flys) - 4 sets (10/15,10/15,10/15,9/17.5)
Laying EZ bar pulley curl - 4 sets (12/25,11/40,10/45,8/45)
High pulley fly 4 sec squeeze - 4 sets (10/12.5,10/12.5,10/12.5,10/12.5)
BB 21 curls - 3 sets (21/30,21/30,21/30)
Are you doing a 3 point caliper measurement? What's the total of your skin fold measurements. I can look in my caliper book.
Lol me too, I would be 4.5% - 5.5% BF. I add 2 to whatever it says. I don't rely on the number, but use it as a "trend monitor". It may be inaccurate, but when used the same way each time is "consistently inaccurate".
Using body building.com calipers I got for free my skin folds are as follows:
Abdomen: 8mm
Chest: 5mm
Thigh: 4mm
I think the caliper I have is garbage. It doesn't "click" like other ones. It just has arrows on the two arms that are supposed to line up when you are at the right point.
I found a place that will do a dexa scan for like 100 bucks so I'm thinking about going for that next week when I do mid cycle bloods.
Adding a photo from today:
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Well, the book I have says for your age you are around 5%BF LOL. Add 2-3 to that so perhaps around 8% Body fat. Get the dexa scan, I am curious to know. What were your total measurements when you started your cut?
I like your book lmao. I can't remember honestly though but from what I plugged into an online calculator it said I was at like 10% BF which I did not believe. I've always kinda gone off of the mirror and that's why I thought I was at about 18% when I started this cycle. Once I get the dexa scan, if it comes back with favorable numbers I might ease into a small bulk. Slowly go back up to maintenance calories then maybe 250+ surplus and cut cardio down to one day a week.
Damn, if you had your before skin folds I could run some calculations to determine your LBM before and now. The actual number may be wrong, but the difference between them would be somewhat accurate. If that makes sense. Let me know when you get ready to reverse diet and I will be happy to help bro. The transition - reverse diet - is where a lot of people fail and gain fat back. https://youtu.be/A3gTGLulLnI
I agree with ironlifter as well! Layne norton has a great video about reverse dieting. https://youtu.be/A3gTGLulLnI
Just realized it's the same video ironlifter recommended! Sorry about that! I guess that's how good the video is! Lol
Will do man, you've been a huge help and wealth of information to me so far. I really appreciate it!
Makes sense, if I was in a bulk and I wasn't gaining size I'd probably be getting a little frustrated at this point but since I'm cutting I don't expect to grow. Even when I do transition to a bulk I've learned I have to be patient cause any REAL results come from long term dedication to this and not over night. At this point I'm making this a lifestyle and not a fad lol.
Watching right now lol, so far its great!
That's exactly right bro, and it's extremely important to always be aware of that. It's all just takes time, dedication, and patience
Back/Triceps today. Forgot my wrist wraps so there was no way I was pulling heavy deadlifts today. Tried out rack pulls instead and switched up a few other things. Also upped my s4 dosage to 80mg a day. I might be getting slight vision sides. Street lights at night get a very bright hue around them. Other than that no issues.
Rack pull - 4 sets (8/185,81/86,6/205,6/205)
WG lat pull down - 3 sets (12/120,10/125,9/125)
CG bench - 4 sets (10/75,10/80,10/85,8/95)
DB row - 4 sets (12/45,10/50,10/60)
Dip (body weight) - 4 sets (11,11,11,10)
Low pulley row - 3 sets (12/100,10/120,9/120)
Rope tricep push down - 4 sets (10/40,10/45,8/45,8/45)
Straight arm lat push down with rope - 3 sets (8/35,10/30,10/30)
Overhead SA DB tircep ext - 4 sets (10/17.5,10/17.5,10/17.5,10/20)
Followed by 30 minutes cardio on elliptical. Split it up into 20 minutes, 5 minute rest, 10 minutes to help prevent my feet from going too numb. Gonna be looking into running shoes tomorrow.
Rack pull - 4 sets (8/185,81/86,6/205,6/205)
WG lat pull down - 3 sets (12/120,10/125,9/125)
CG bench - 4 sets (10/75,10/80,10/85,8/95)
DB row - 4 sets (12/45,10/50,10/60)
Dip (body weight) - 4 sets (11,11,11,10)
Low pulley row - 3 sets (12/100,10/120,9/120)
Rope tricep push down - 4 sets (10/40,10/45,8/45,8/45)
Straight arm lat push down with rope - 3 sets (8/35,10/30,10/30)
Overhead SA DB tircep ext - 4 sets (10/17.5,10/17.5,10/17.5,10/20)
Followed by 30 minutes cardio on elliptical. Split it up into 20 minutes, 5 minute rest, 10 minutes to help prevent my feet from going too numb. Gonna be looking into running shoes tomorrow.
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Great job!!! What you think of the rack pulls?
Looks like a good workout NM. Feedback on the rack pulls? I tried the wrist straps last Saturday on Deadlifts and didn't like it. Something about having my wrist strapped to that much weight during the negative portion I didn't like.
You are exactly right RedMorkai about the neurological adaptations. Size follows strength. Goal depending of course, IMO a mixture of strength and hypertrophy lifts provides the best of both worlds. NM, I think you will see some gains in mass once you transition to a surplus. If your holding LBM in a deficit, you are doing well bro.
I believe the "lack of" reverse dieting is why diets fail. The majority of people I speak too lack knowledge and understanding to this critical component of the overall picture. I cringe at the word "diet" because to me it means temporary or quit fix. I prefer the word nutrition. People go on a diet, exercise their little hearts off then when the goal is achieved return to normal. Now that I better Understand how metabolic adaptation works I am no longer surprised why people gain it all back. The thing I am struggling to learn now is how to periodize my training. I know about it, kind of understand it, but not to the degree I can effectively apply it yet. Still much to learn.
Rack pulls felt great. Made sure to really squeeze my scapula at the top. Not gonna lie I did feel kind goofy doing them since you're only pulling the weight from like knee height lol. I've heard other people say the same thing about wrist wraps. I honestly would go without them if I could since it takes extra time to wrap everything up. However seeing as my wrists are super weak from breaking both my scaphoids it's pretty much necessary for me at this point. I might start not using them during my warm up lifts to help build some wrist strength up.
Good idea about not using them during warm up sets! What kind of straps are you guys using?
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