NM Transformation Log

[NarcissisticMach]

Shoulders/arms/HIIT today:

DB shoulder press - 4 sets (10/35,9/40,6/45,7/45) - Didn't increase weight this week cause I wanted to get my form better with the 45's.
Lateral DB raise - 4 sets (10/20,10/20,10/22.5,9/22.5)
Hammer curl - 4 sets (10/20,10/20,10/22.5,8/22.5)
BB Skullcrusher - 4 sets (10/50,10/50,10/50,10/50) - Alternated between close grip and wide grip each set
HS shoulder press - 4 sets (10/45,10/45,9/50,9/50)
Rope face pull - 4 sets (10/30,10/35,10/35,10/40)
Reverse grip BB curl - 4 sets (10/40,10/45,8/50,7/50)
Close grip BB bench - 4 sets (12/75,10/85,8/85,7/95)
DB shrug - 4 sets (20/70,15/75,12/75,10/80) - Used wrist wraps so I could get more weight up
21 curls - 3 sets (21/30,21/40,21/40) - Felt like dying after
single arm tricep pulley pushdown - 4 sets (12/15,10/15,10/15,10/15)

HIIT was on an elliptical with 10 minute warm up and 4 sets of 1 minute all out/1 minute rest and 2 sets of 1 minute all out/30 sec rest.

Rest day tomorrow as usual. I generally don't have time to hit the gym on Friday cause I usually work both jobs. I'll be leaving my office job early tomorrow to go tour an automotive engineering firm for school. They are looking for interns so hopefully I can land something that will get me some real world experience outside of school.

 

[RedMorkai]

They were not the best for running. I'm still gonna try them out Saturday for squats. As for the triple X, I already told my girl to prepare herself hahaha

Bummer on the shoes. She's going to love the triple X haha.

 

[NarcissisticMach]

Bummer on the shoes. She's going to love the triple X haha.

Yeah I'm gonna go back and look at their Asics selection. Their expensive but at this point I'll pay for some comfort in my feet. I could honestly run for an hour if it wasn't for the numbness.


Sent from my iPhone using Tapatalk

 

[Carmel cowboy]

I am not a runner but from what I hear from avid runners is asics, saucomy, new balance and mizuno are great running sneakers. I think the most important thing is finding the right sneaker for you!

 

[ironlifter36]

Shoulders/arms/HIIT today:

DB shoulder press - 4 sets (10/35,9/40,6/45,7/45) - Didn't increase weight this week cause I wanted to get my form better with the 45's.
Lateral DB raise - 4 sets (10/20,10/20,10/22.5,9/22.5)
Hammer curl - 4 sets (10/20,10/20,10/22.5,8/22.5)
BB Skullcrusher - 4 sets (10/50,10/50,10/50,10/50) - Alternated between close grip and wide grip each set
HS shoulder press - 4 sets (10/45,10/45,9/50,9/50)
Rope face pull - 4 sets (10/30,10/35,10/35,10/40)
Reverse grip BB curl - 4 sets (10/40,10/45,8/50,7/50)
Close grip BB bench - 4 sets (12/75,10/85,8/85,7/95)
DB shrug - 4 sets (20/70,15/75,12/75,10/80) - Used wrist wraps so I could get more weight up
21 curls - 3 sets (21/30,21/40,21/40) - Felt like dying after
single arm tricep pulley pushdown - 4 sets (12/15,10/15,10/15,10/15)

HIIT was on an elliptical with 10 minute warm up and 4 sets of 1 minute all out/1 minute rest and 2 sets of 1 minute all out/30 sec rest.

Rest day tomorrow as usual. I generally don't have time to hit the gym on Friday cause I usually work both jobs. I'll be leaving my office job early tomorrow to go tour an automotive engineering firm for school. They are looking for interns so hopefully I can land something that will get me some real world experience outside of school.

Workout is looking good bro! Good call on not moving up in weight on the Press. Work with a weight, dominate it, then move up. If we could add 5lbs every week, we would all be benching/pressing/squatting over 1000 by now. How did you like the wrist straps for shrugs? I haven't tried them yet, but my buddy just mentioned it last night. Said he loved them cause it allowed him to focus on his traps instead of trying to hold onto the DB.

 

[NarcissisticMach]

Workout is looking good bro! Good call on not moving up in weight on the Press. Work with a weight, dominate it, then move up. If we could add 5lbs every week, we would all be benching/pressing/squatting over 1000 by now. How did you like the wrist straps for shrugs? I haven't tried them yet, but my buddy just mentioned it last night. Said he loved them cause it allowed him to focus on his traps instead of trying to hold onto the DB.

It worked great, exactly how your buddy described. I'll be using them more often for shrugs.


Sent from my iPhone using Tapatalk

 

[NarcissisticMach]

I am not a runner but from what I hear from avid runners is asics, saucomy, new balance and mizuno are great running sneakers. I think the most important thing is finding the right sneaker for you!

Definitely I'm gonna have to try some different one out


Sent from my iPhone using Tapatalk

 

[NarcissisticMach]

Just got off the scale, I'm at 142 lbs. Got new calipers and based on skin folds I'm at 5% body fat LOL. Not likely, I figure I'm closer to 10 but we will know Monday after I get my dexa scan. If I come back in the 10-12 range I am going to transition to a bulk. I'll start by adding in some extra carbs/fat next week, I'm thinking 250-300 calories. I'll add some raw brand oatmeal to my first meal and a whole egg to my post workout meal. Any suggestions on the best way to approach this?

 

[Carmel cowboy]

Best way to transition to a bulk?

 

[NarcissisticMach]

Best way to transition to a bulk?

Yeah. I'm figuring my protein intake is fine I just need to raise my carbs and fats. Gonna go towards the 20/40/40 ratio.

 

[Carmel cowboy]

IMO I like to keep it simple when transitioning to a bulk! The first few weeks I keep the food selection the same and slowly bring carbs up! Pending how your body is responding to the additional carbs will determine the amount you increase. Start with adding a 10-15% increase per week. I know for me the first two weeks of adding carbs my weight stays the same and I will start to see an increase in weight around week 3 with the same amount of carbs as week 1 and 2. Big mistake a lot of people make when transitioning to a bulk is they just start eating anything and everything! You want you weight gain to be slow and steady over a 10 or so week period with clean foods!

 

[RedMorkai]

IMO I like to keep it simple when transitioning to a bulk! The first few weeks I keep the food selection the same and slowly bring carbs up! Pending how your body is responding to the additional carbs will determine the amount you increase. Start with adding a 10-15% increase per week. I know for me the first two weeks of adding carbs my weight stays the same and I will start to see an increase in weight around week 3 with the same amount of carbs as week 1 and 2. Big mistake a lot of people make when transitioning to a bulk is they just start eating anything and everything! You want you weight gain to be slow and steady over a 10 or so week period with clean foods!

I follow something very similar to this. I learned this the hard way.

 

[NarcissisticMach]

Thanks, guys I'm definitely gonna be taking it slow. I'm gonna phase cardio out slowly down to 1-2 days a week over the next couple of weeks as well. Really don't want to add a bunch of bad weight back lol

 

[NarcissisticMach]

Legs today

Squat - 4 stes (6/155,6/165,6/185,6/190) - got one more rep out of the 190 this week
Hip abduction - 3 sets (20/70,20/100,20/100) - added these cause I read somewhere it can help with your squat, can't remember where and it honestly might be bs
Leg press calf ext - 4 sets (15/140,15/150,15/140,15/140)
Leg press - 4 sets (12/180,12/270,10/320,10/320)
Lying leg curl - 4 sets (15/65,12/85,10/95,9/100)
Seated leg extension - 4 sets (15/105,13/115,12/125,10/130)

 

[ironlifter36]

I am in agreement with Carmel Cowboy and RedM on the transition to a bulk aka reverse diet. Personally, i start with a 200 calorie increase by adding 50 carbs the first week. Second week, add another 10 carbs and 5g Fat. 3rd week, add another 10 carbs and another 5g Fat. Also, during this transition i reduce my cardio by at least half. I too find i maintain or continue to lose weight during the transition, however i begin to fill out and tighten up. I feel i look my best 3 weeks into a reverse diet.

What are your current macros? Not macro split, but what are your actual macros?

I am impressed with your squat progress bro. You have really made some great gains my friend. This will only get better with the increase in calories/carbs. I see 2 plates ie 225 in your future.

 

[NarcissisticMach]

I am in agreement with Carmel Cowboy and RedM on the transition to a bulk aka reverse diet. Personally, i start with a 200 calorie increase by adding 50 carbs the first week. Second week, add another 10 carbs and 5g Fat. 3rd week, add another 10 carbs and another 5g Fat. Also, during this transition i reduce my cardio by at least half. I too find i maintain or continue to lose weight during the transition, however i begin to fill out and tighten up. I feel i look my best 3 weeks into a reverse diet.

What are your current macros? Not macro split, but what are your actual macros?

I am impressed with your squat progress bro. You have really made some great gains my friend. This will only get better with the increase in calories/carbs. I see 2 plates ie 225 in your future.

Thanks man! I'm hoping I can continue to throw 5lbs each week when adding in more calories each week coming up. My current split is F:36g/C:115g/P:237g. About 1750 calories. I have adjusted calories throughout my cut to keep me at -500 while I lost weight. Though that is my base I probably get slightly more than that since I get really hungry some days between meals and will eat a few peanuts or small amount of peanut butter to subdue my hunger. I like the reverse diet plan you have set up and I'm thinking of following along with that though I may add some additional fat in the first week as well (I really want to eat whole eggs again lol).

 

[RedMorkai]

Add the fat imo. We need a minimum amount of fat per day for everyday functioning. I personally don't like seeing fats below 45g.

You're doing an awesome job man.

 

[NarcissisticMach]

Add the fat imo. We need a minimum amount of fat per day for everyday functioning. I personally don't like seeing fats below 45g.

You're doing an awesome job man.

Thank man, I've read that before about the fat. I think I am going to go ahead and run with that. A couple whole eggs in the morning sounds amazing right about now.

 

[NarcissisticMach]

Chest/Biceps:

Really enjoying doing biceps with chest, I feel like I am able to push each muscle group harder this way.

DB press - 4 sets (10/40,8/45,6/50,5/55) - not too excited about the last set, my reps were more like half reps. Gonna go back to 50's next week and try to get 3 sets of 50 at 6 before moving up again.
EZ bar curl - 4 sets (12/40,10/50,10/50,10/50)
HS incline press WG - 4 sets (10/40,10/50,10/60,9/60)
Angled DB hammer curl - 4 sets (11/20,9/22.5,9/22.5,8/22.5)
Single arm pulley fly - 4 sets (11/10,10/10,10/10,10/10)
Reverse grip fit grip curl - 4 sets (10/30,8/40,10/30,10/30)
High pulley fly(4 sec squeeze) - 4 sets (10/10,10/10,10/10,10/10)
Machine curl drop sets - 4 sets (10/95,9/80,9/65,11/50)

I feel like I am getting to the point where I am maxing out my strength gains from compound lifts because of my caloric deficit. Really looking forward to throwing in some extra calories this week if my body fat comes back in good range.

 

[NarcissisticMach]

Well the doctors office that was going to do my scan just called to reschedule since the doctor is out sick. I don't really know when I would be able to get in again so I'm saying fuck it for now. If calipers say I'm as low as 5% I gotta be at about 10. I'm gonna start adding in some carbs and fat tomorrow. On a positive note I just picked up my s4 and triple x stack from the post office. Can anyone recommend a starting dosage for pre workout on the triple x stack? I don't want to walk into the gym with a Pinocchio nose sticking out of gym shorts haha.