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RedMorkai's Transformation Contest Log

RedMorkai

Active member
Thanks to all the sponsors for holding this. I'm in awe how much was put together, you guys are truly amazing! Looking forward to competing with all the competitors as well. Got a good group here and I foresee some awesome changes. Good luck to everyone, this should be fun.

Beginning Stats:
Age: 33
Height: 5' 8
Weight: 178.6
BF: I don't know, I always get low readings when I do calipers so I just judge the progress by how I look in mirror. If I had to guess, 17-18%.

I'm starting out this transformation in a cut. I'm currently working with an endo and doing bloods so my winter cycle is on hold, so I figure I'd cut until cycle or at least until I get a bit leaner. I do have plenty more to lose and that will give me more wiggle room for when I do bulk.

Beginning Target Macros: 90F 250C 180P

Lifting:
Pull - Push - Legs - Pull - Push - Legs - Rest

Pull A
Deadlift.............................2-3 sets 3-6 reps
Pull ups.............................3 sets/30s rest or max in 3 mins
Low-High Pull Back..............3 sets 8-12 reps
Close Grip Pull Down............3 sets 10-15 reps
Close Grip Preachers............3 sets 8-12 reps
Hammer Curls....................3 sets 8-15 reps

Pull B
Barbell Rows......................3 sets 6-10 reps
Chin Ups............................3 sets/30s rest or max in 3 mins
High-Low Pull Back..............3 sets 8-12 reps
Wide Grip Pull Down............3 sets 10-15 reps
Wide Grip Preachers............3 sets 8-12 reps
One Arm Cable Curls............3 sets 8-15 reps no rest


Push A
Incline Bench......................3 sets Hvy Wk 3-6 reps/LtWk 6-10 reps
Flat Bench..........................3 sets 6-10 reps
Weighted Dips.....................3 sets 8-20 reps
Standing DB Shoulder Press...3 sets 6-10 reps
Cable Lateral Raises.............3 sets 8-12 reps no rest
Face Pulls...........................3 sets 8-15reps
Tri Cable Pushdown..............3 sets 8-12 reps

Push B
Standing Military Press..........3 sets 4-6 reps
Flat Bench/DB Press..............3 sets LtWk 8-12 reps/Hvy Wk 4-6 reps
Low Cable Chest Fly..............3 sets 10-15 reps
DB Fly................................3 sets 8-12 reps
Rear Delt Cable Raise............3 sets 8-12 reps no rest
OH Tri Cable Extension..........3 sets 8-12 reps


Legs A
Squats................................3-7 sets 6-15 reps have several routines
Leg press............................3 sets 6-10 reps
Sumo Deadlifts.....................2-3 Sets 6-10reps
Leg Curls(single)..................3 sets 8-12 reps no rest
Leg Extensions(single)...........3 sets 8-12 reps no rest

Legs B
Squats................................5 sets 4-6 reps
Pull/Chin Ups.......................1 set max reps
Goblet Squats......................3 sets 8-12 reps
Romanian Deadlift................3 sets 8-10 reps
Leg Curls(single)..................3 sets 6-10 reps
Leg Extensions(single)...........3 sets 8-10 reps

Cardio:
2 jog sessions @ 25m
1 jog/run session @ 15m (work on improving speed)
10-15m incline walk before every lift session when not jogging
1-2 trail/snowshoe walk with dog, usually around 2hrs

Extras:
4-5 yoga sessions, 1-2 45m as class and 2-3 30-45m by myself
2 myofascial release done on deadlift day and 2nd squat day. Also often do frequent minor 3-5min sessions in chest and upper back after lifting with a lacrosse ball.
 
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RedMorkai

Active member
Beginning pictures with yolo2017 sign:
Front - http://i68.tinypic.com/2zh1953.jpg
Back - http://i64.tinypic.com/biq7h2.jpg

Progress pics:
24l6lxu.jpg
 
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ironlifter36

Active member
Member
Nice log RedMorkai! Good to see you are doing this 12 week transformation, it should be fun. I am on the Push, pull, leg's routine as well, but mine is more like Pull, Push, Legs rest...same thing though. In to follow
 

RedMorkai

Active member
Nice log RedMorkai! Good to see you are doing this 12 week transformation, it should be fun. I am on the Push, pull, leg's routine as well, but mine is more like Pull, Push, Legs rest...same thing though. In to follow

I only deadlift once a week, but squat twice. So I do the same with pull before push to help space those days out more.
 

ironlifter36

Active member
Member
I only deadlift once a week, but squat twice. So I do the same with pull before push to help space those days out more.

I am with you on the deadlifts...only do them every other pull day. My muscles can handle it, but they impede my recovery big time.
 

RedMorkai

Active member
And the red beast has revealed himself! following..U taking a cycle or what?

I wish, maybe late in the transformation I'll get to start one. Changed from GP to endo for trt so I'm sure I'll be dancing with that for a while. Getting a bunch of bloods tmmw.
 

BigBusiness

Active member
Fuck yeah Red tear it up!!! You get some serious cardio in brother!! I'm interested in seeing where this takes you, basically your diet is going to dictate your transformation. Are you tracking macros?

PHARMACOM BOARD REP
please PM me for inquiries
 
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