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Ironlifter36's 12 Week Transformation Log
- Thread starter ironlifter36
- Start date
rockmfhudd
Active member
damnit man you are killing it and your discipline obvi shows in the results and pics.
Great job brother!!! Can't wait to see how you look after lean bulk!! Like you plan for slowly adding in the calories!! I actually think within those first few weeks of adding calories back in you will tighten up more!!
Didn't think about shrugs, but I am sure they would be great for them as well.
I really appreciate it bro.
Thanks Red, as the saying goes "If you fail to plan, you plan to fail"
Thanks bro. I agree, I usually look better the weeks following a cut when calories are added back in. Tighten up, looking fuller and leaner.
Nice man, looking forward to seeing your progress with the lean bulk
How's adding some calories back in going? How you feel? You filling out?
The addition of calories has been treating me well. Did my Pull routine last night which went really well. I always get a nice increase in strength/lifts coming out of a deficit. As my physique, I must confess, I am not real pleased with the way I am looking at the moment. My ab's have looked better at a higher body fat which has left me thinking "what have I done / or not done differently"? Perhaps I have not been giving them the attention they needed and have treated them as more of an after thought. Then again, I have only upped my carbs 30g so my glycogen is still probably filling up.
Thanks svanimost! I am looking forward to increasing my calories, gaining strength and adding some lean mass.
Wednesday 2/15/17 Update:
I weighed this morning at 172LBS. About normal as I am expecting my weight to slowly climb and settling in around 174 once my glycogen stores refill. Did my Pull/Ab workout last nigh which went as follows:
Rack Pulls - 225x12, 275x10, 315x8, 365x8
BB Rows - 135x15, 145x10, 145x10
Lat Pulldown - 145x12, 145x8, 145x8
Straight Arm Lat. Pushdowns - 90x12, 90x12, 95x10
Single Arm Cable Lat Pulldown - 50x12, 55x12, 55x12
Rear Delt DB Fly - 10x20, 15x12, 15x12
DB Hammer Curls - 35x10, 35x10x 35x8
Alt. DB Curls - 35x10, 35x8, 35x8
Cable Curls - 1 DROPSET starting at 100lbs
Ab's - Cable crunches - 5 sets of 20 reps pyramiding up in weight.
Afterwards, I took my fiancé out for valentines day to a Mediterranean restaurant. As always, tracked my food throughout the day and saved 1000 calories for dinner, saving room for about 50P, 100C and 45F. Kept it pretty healthy and clean. I had tabouli, Lebanese salad(cucumber, tomato & onion), lentils, white rice and a chicken kabob.
I weighed this morning at 172LBS. About normal as I am expecting my weight to slowly climb and settling in around 174 once my glycogen stores refill. Did my Pull/Ab workout last nigh which went as follows:
Rack Pulls - 225x12, 275x10, 315x8, 365x8
BB Rows - 135x15, 145x10, 145x10
Lat Pulldown - 145x12, 145x8, 145x8
Straight Arm Lat. Pushdowns - 90x12, 90x12, 95x10
Single Arm Cable Lat Pulldown - 50x12, 55x12, 55x12
Rear Delt DB Fly - 10x20, 15x12, 15x12
DB Hammer Curls - 35x10, 35x10x 35x8
Alt. DB Curls - 35x10, 35x8, 35x8
Cable Curls - 1 DROPSET starting at 100lbs
Ab's - Cable crunches - 5 sets of 20 reps pyramiding up in weight.
Afterwards, I took my fiancé out for valentines day to a Mediterranean restaurant. As always, tracked my food throughout the day and saved 1000 calories for dinner, saving room for about 50P, 100C and 45F. Kept it pretty healthy and clean. I had tabouli, Lebanese salad(cucumber, tomato & onion), lentils, white rice and a chicken kabob.
Here is the questions I would ask myself; 1) are you doing the same ab routine that you were doing at a higher body fat? 2) did I add in a source of carbs that I haven't had in a while? 3) have I had more sodium than usual over the last couple of days? I know for me if I hold any water at all I notice it in my abs the most!
1.) My answer to 1 would have to be no. Used to do these DB lower AB raises a lot more. Basically, lay on a bench with my legs hanging off, lower back and butt supported on bench. Grab a DB with my feet and do leg raises bringing my legs just above 30 degrees, keeping tension on abs. Used to do these weekly, now once a month. Corrective action: Implement this exercise back into my weekly ab routine for 1 month. Reassess and adjust as needed.
3.) I have been playing around with adding salt. I eat so clean that I almost have no sodium intake if I don't add some in myself. Been eye balling it so could have swung the other direction and am now consuming more than needed. Not certain, but possible. Corrective action: Accurately measure salt for one week. Reassess and adjust as needed.
You and I have a very similar way of handling situations!! I completely agree bro!!!
How are the lat push downs? I always see dudes doing them at the gym but have never really tried them.
I really like the straight arm lat pushdown cause it allows me to isolate my lats and focus on the mind muscle connection. I prefer these to the similar DB pullover, which I feel in my chest as well. I think it was caramel cowboy that said this is the only back exercise that doesn't involve the biceps. Here is a link: https://youtu.be/aXTKdnCIyWA
Yes sir! That was me that said that about the cable pullover not incorporating the biceps! IMO I think they are a great exercise to start with for beginners. Most people don't know how to activate their lats and use mostly their biceps during most back exercises so cable lat pullover gets you to feel their lats and carry that pump into their other exercises.
I agree. The lats and rear delts have been hard for me to develop that mind muscle connection. Lats have gotten better, but still have a hard time CONSISTENTLY activating my rear delts.
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