RedMorkai's Transformation Contest Log

[RedMorkai]

Finally got to writing this up. This is a routine I've been doing for about 8 weeks now, I made some minor changes to it 2 weeks ago but I think I'm pretty happy with it for now. It focuses on what I want to improve on and has a variety of rep ranges through the week and flat/incline bench having heavy/light weeks. I do add some other variety to this, for example I'll sometimes feel like doing an extended deadlift session and just pull a bunch of single, doubles and triples.

I do do some ab work but most of it is built into the heavy standing compound, pull/chin ups, yoga etc. I currently do my "faster" running before deadlifting on the first pull day. I do my other 2 runnings before squating on leg days.

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

 

[RedMorkai]

Weighed myself first time since starting the contest. I knew I'd drop a couple pounds of glucose/water so I didn't bother track the first week. I actually thought I'd be slightly lighter as I usually have an initial 4-6lb swing when changing from a surplus to deficit or vice versa. I know the scales aren't accurate with tracking BF but I think it can be used as a relative progress guide.

 

[MissBizz]

Nice workout routines! I love reading these logs..gives me motivation and ideas!

 

[RedMorkai]

Nice workout routines! I love reading these logs..gives me motivation and ideas!

I couldn't agree more.

 

[NarcissisticMach]

I'm thinking of switching my squat routine to look something like your Leg B, I like the looks of it. I'm having a hard time increasing the weight with 4 sets of 10.

 

[RedMorkai]

I'm thinking of switching my squat routine to look something like your Leg B, I like the looks of it. I'm having a hard time increasing the weight with 4 sets of 10.

I used to only do lower rep with squats. It's a great way to get your lifting weight up IMO.

 

[RedMorkai]

Here's a sample of what I ate last week.

 

[MissBizz]

Here's a sample of what I ate last week.

Nicee!!!! I see pizza and a burrito....Lol

 

[svanimost]

I heard / read about the Husks! How bad does it work , not how good how BAD is it really ??? Like , can you feel it working ??

 

[svanimost]

Nicee!!!! I see pizza and a burrito....Lol

Hahah. I saw that too. .... It's like a puzzle, What does not belong here???

 

[RedMorkai]

I heard / read about the Husks! How bad does it work , not how good how BAD is it really ??? Like , can you feel it working ??

I can't feel it working through me if that's what you mean. It just makes me more full/fluffy lol.

 

[RedMorkai]

Nicee!!!! I see pizza and a burrito....Lol

haha! It's only ONE slice! I'll work harder this week I swear!

 

[BigBusiness]

haha! It's only ONE slice! I'll work harder this week I swear!

MissB has some eagle eyes...lol

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[ironlifter36]

Here's a sample of what I ate last week.

Nice food porn pics Red. That Psyllium Husk is good to keep things moving. Our workout routine's look similar with the PPL A&B rotation, exercises and rep ranges. Good work bro, keep it up.

 

[RedMorkai]

Nice food porn pics Red. That Psyllium Husk is good to keep things moving. Our workout routine's look similar with the PPL A&B rotation, exercises and rep ranges. Good work bro, keep it up.

Thanks! Hitting it hard!

 

[RedMorkai]

Decided to change my cardio up some, I've already started to incorporate it on Sunday. Instead of inclined walk before lifting, I decided I want to push my endurance training a little further and going to do 20min runs those days. I'll probably work that 20mins to 30mins overtime, I'll evaluate that in the next 2-3 weeks. I'm still going to do 3 "hard" run days and 3 "easy" run days, but I'm unsure what the hard days will fully entail. I might have 2 days be 40+ min run and 1 day maybe work on running at an incline or continue to improve speed. I just have to be careful balancing that with the squats and deadlifts.

 

[Montgomery]

Nice food pics…glad to see someone else posting up meals!!

 

[RedMorkai]

Damn this log looks phenomenal so far Red! I love the food porn collage man. I have a lot to learn about keeping a log!

Thanks, I'm just figuring it out as I go as well. My routines stay true to my schedule so updating that daily seems redundant. Posting pics too frequently won't show progress. So I'm just planning to highlight changes, how I'm generally feeling, share some food pics etc.

If there is anything you, or anyone else, can think of to share let me know.

 

[RedMorkai]

Nice food pics…glad to see someone else posting up meals!!

Thanks man, I like food!

 

[MissBizz]

Thanks man, I like food!

Haha me too.thus my problem lol