BLR Transformation Challenge Log

[Rarchib]

Ok so this will be my log.

Height: 5'11
Weight:183
Program: FST-7 but nothing is set in stone. I go through workouts by how I feel.

Follidrone will be in my hands by tomorrow.

Goals: Cut about 1-2% body fat while keeping as much muscle as possible.

Before Pics:

 

[abformulations]

I'm in.

 

[Rarchib]

I'm in.

You just get done with folli?

 

[abformulations]

You just get done with folli?

Nah I been. I was a beta tester.

I finished around May5th

 

[bananaClip]

iin

 

[joh408]

In on this

 

[TheMovement]

In man, look at that vascularity on the chest! I'm going to step my game on up now!

Any idea of current Bf?

 

[Rarchib]

Nah I been. I was a beta tester.

I finished around May5th

Word. Well good to have you bro.

iin

Thanks dawg.

In on this

I'll be subbed in yours in a sec

In man, look at that vascularity on the chest! I'm going to step my game on up now!

Any idea of current Bf?

Haha thanks man. It should be a solid run for all of us. Not sure about the bf %. I'm gunna just use the mirror and what not to judge changes. It'll be a slow cut considering this is going 8 weeks. Ill be subbed in yours as well.

 

[brundel]

Subbed!

 

[Rarchib]

Subbed!

Nice good to have you bro!

 

[wolfpack893]

subbed, all kindz of veins on your chest bro haha

 

[Segansational]

In.

 

[Rarchib]

Lotta bros in here. My kind of party. I decided along with a friend of mine that ill be competing in physique at the Nov. 1st show in Boston. It'll be my first show so I'm looking forward to it. Training updates and what not will be up in a few hours

 

[TheMovement]

Lotta bros in here. My kind of party. I decided along with a friend of mine that ill be competing in physique at the Nov. 1st show in Boston. It'll be my first show so I'm looking forward to it. Training updates and what not will be up in a few hours

Awesome man, time 2 work

 

[NattyForLife]

Subbed! All competition shall die!

 

[Rarchib]

Today's workout 7-15-2014

Just arms today and some HIIT

Barbell Bicep Curls:
90 x 12
110 x 12
90 x 12
60 x burnout

Close Grip Bench Press:
225 x 6
185 x 20
SS 135 x burnout

Hammer Curls:
50 x 12
55 x 12
50 x 12

Skull Crushers
90 x 12
110 x 12
90 x 12

Preacher Curls
50 x 15
50 x 15
50 x burnout

Dips
resistance x reps
resistance x reps
resistance x reps
- for these I just had my workout partner press down on the back of my heels

 

[Rarchib]

Nothing out of the ordinary so far but not really expecting to see anything this early.

7-16

Legs, Calves, and Abs

Squats:
225 x 15
225 x burnout
185 x burnout

Leg press:
3 pps x 12
4 pps x 12
5 pps x 15

Leg extensions:
160 x 10
205 x 12
205 x burnout

Hip raises:
60 x 12
60 x 12

Standing calf raises

Leg press calf raises

Seated calf raises

Calf raises on stair master

Ab rollouts

Planks

 

[Rarchib]

Good workout today. Made a PR so I'm happy about that. Still too early to tell but I'm feeling a pretty good pump during the day which is always nice.

7-17

Chest and Triceps

Decline BB Bench:
245 x 3
265 x 3 PR
225 x 12

Incline BB Bench:
185 x 15
185 x 10
135 x 12
135 x 10
SS 95 x burnout

Rope Extensions:
-3 sets full contractions

Incline Curl Bar Overhead Extensions SS w/ CG Incline:
50 x 12 x burnout
50 x 12 x burnout
50 x 12 x burnout

Machine Flies with varied grips/angling

Cable Kick Backs:
-prefer these much more than with DBs. Constant tension and full contractions.

-Haven't dropped calories or anything yet. i'm not one to really track cals/macros anyways but I probably will within the next 2 weeks. HIIT 2x per week on the bike is all I really need to shred up.

 

[TheMovement]

Big notice to the pump feeling outside of the gym. It seems hit or miss with some sups but ArA was the only other thing to make me feel this way

 

[Rarchib]

Got a solid pump in today. Very short rest periods for the most part and just focused on forcing as much blood as possible to my muscles.

7-19

Shoulders and Traps

Hammer Strength Shoulder Press
180 x 12
180 x 12
140 x 12

BB Shrugs
225 x 12
315 x 12
365 x 8
365 x 8
225 x burnout

Arnold Press
30s x 12
30s x 12
25s x 12

BB Front Raises
Bar x 12
Bar x 12

DB Reverse Flies
45 x 12
40 x 12
25 x burnout

Behind the Back Smith Machine Shrugs
90 x 12
90 x 12
90 x 12

Cable Reverse Flies
30 x 15
30 x 15
30 x 15

Note: Super pumped as I'm typing this. Just had some protein pancakes and now 15 minutes later I have some intense vascularity. Not usually like this so I can thank follidrone for that.

 

[TheMovement]

I know the feeling! The pancakes boost vascularity like no other

 

[Rarchib]

I know the feeling! The pancakes boost vascularity like no other

Maybe it'll be the next key ingredient in preworkouts

 

[NattyForLife]

You want to be vascular? Take 1g of agmatine and some nitrates preworkout, and take some intraworkout carbs with some salt in it! Vascular as all get out!

 

[TheMovement]

You want to be vascular? Take 1g of agmatine and some nitrates preworkout, and take some intraworkout carbs with some salt in it! Vascular as all get out!

So Conqu3r+ AminoIV+ Gatorade= epic greatness???

 

[Rarchib]

You want to be vascular? Take 1g of agmatine and some nitrates preworkout, and take some intraworkout carbs with some salt in it! Vascular as all get out!

Haha yeah that's my usual pre/intra. High volume, potassium nitrate, and Gatorade powder intra

 

[iThrow]

In for another Folli log!

 

[NattyForLife]

So Conqu3r+ AminoIV+ Gatorade= epic greatness???

Pretty much! I take 42g of cho that come from powerade mix! It also has plenty of sodium in it! More sodium means more vascular!

 

[NattyForLife]

In for another Folli log!

You no follow me?

 

[Rarchib]

7-20

Arms and Calves

Underhand grip weighted pull ups
+45 x 10
+70 x 8
+45 x 10

Neutral Grip Press
70s x 12
70s x 12
70s x 12

Hammer curls
45s x 12
40s x 15
35s x 20

DB skull crushers
75 x 12
95 x 12
95 x 10
95 x 10

Incline DB Curls with rotation
25 x 15
30 x 12
25 x 15

Cable straight bar extensions
15
12
10

Cable Straight bar curls
15
12
10

Standing calf raises
100 x 12
200 x 12
200 x 12

-once I finish a set of calf raises I then do unweighted raises trying to reach absolute peak contraction

Great arms workout. I have high inserted biceps so I've been trying to figure out some exercises to hit the brachialis and help to build some lower muscle. If anyone has any suggestions I would be thankful!

 

[NattyForLife]

Preacher reverse curls!

 

[Rarchib]

Preacher reverse curls!

Curl or straight bar?

 

[NattyForLife]

Curl or straight bar?

I use ez curl bar, but you could mix it up also!

 

[Rarchib]

I use ez curl bar, but you could mix it up also!

Cool thanks brosef!

 

[TheMovement]

70lbs extra and ur still owning those pullups! Good on ya man!

 

[Rarchib]

Had a Biochem exam to study for the past few days so the updates have been lacking. Ill post yesterday's workout. Weight is around 179.

Chest and tris

BB Bench Press:
225 x 8
225 x 12
185 x burnout

Incline DB Press:
70s x 12
75s x 15
60s x burnout

Tricep Extensions

Chest Flies

Incline overhead tricep extensions
50 x 12
80 x 12
80 x 12

RG Bench
135 x 12
135 x 12
95 x 15

 

[NattyForLife]

Had a Biochem exam to study for the past few days so the updates have been lacking. Ill post yesterday's workout. Weight is around 179. Chest and tris BB Bench Press: 225 x 8 225 x 12 185 x burnout Incline DB Press: 70s x 12 75s x 15 60s x burnout Tricep Extensions Chest Flies Incline overhead tricep extensions 50 x 12 80 x 12 80 x 12 RG Bench 135 x 12 135 x 12 95 x 15

What you majoring in bud?

 

[Rarchib]

What you majoring in bud?

Chemical Engineering but my focus is on bioengineering so I've got a few bio major courses I have to take

 

[NattyForLife]

Chemical Engineering but my focus is on bioengineering so I've got a few bio major courses I have to take

Nice, physical therapy club checking in!

 

[Rarchib]

Nice, physical therapy club checking in!

One of the guys that works out at the gym and is trying to go pro is a physical therapist. He's monstrous I can only imagine his clients' reactions when they see him

 

[NattyForLife]

One of the guys that works out at the gym and is trying to go pro is a physical therapist. He's monstrous I can only imagine his clients' reactions when they see him

Ha! Bet he has to be super careful when caring for patients!

 

[Rarchib]

Note: DOMS has increased greatly. I never get sore and my chest is sore as can be from yesterday

 

[wolfpack893]

i remember when I did shrugs on my first week of folli, literally hurt to carry anything because of the super DOMs in my traps haha

 

[Rarchib]

i remember when I did shrugs on my first week of folli, literally hurt to carry anything because of the super DOMs in my traps haha

Haha yeah my biceps have been sore for the past two days. Crazy

 

[Rarchib]

Yesterday's workout


7-24

Shoulder and Traps

Military BB Press
135 x 6
165 x 6
135 x 12
115 x burnout

BB Front Raises
50 x 15
50 x 15
50 x 15

BB Shrugs
225 x 10
315 x 10
365 x 8
225 x burnout

Bent over reverse db flies
40 x 10
35 x 12
25 x 15
25 x 15

Rope face pulls
15
15
15

Cable reverse flies
15
15
15

3-way shrugs with 25s
45
45
45

 

[abformulations]

Nice workout and volume

 

[Rarchib]

Nice workout and volume

Thanks bro. I think I'm going to switch to a P/P/L program. I'm only hitting major muscle groups once every seven days and I feel like I could use more frequency

 

[Rarchib]

Ok so I started a new workout program. I'm going to be doing a P/P/L split. I won't go into exactly how I planned it but you'll see from my workouts.

Day 1A

Barbell Bench Press:
225 x 5
225 x 5
225 x 4 <--- didn't get 5 so im going to drop the weight down to 215 next time

Overhead Barbell Press:
95 x 8
95 x 8
95 x 8
95 x 8

Pin Press on Smith:
160 x 8
160 x 8
160 x 8
160 x 8

Dips:
BW x 12
BW x 12
BW x 12
- tris were absolutely blasted

Cable Flies:
10 x 15
10 x 15
10 x 15

Tricep V-bar Extensions:
12 x 15
12 x 15
12 x 15

-I was feeling super pumped/vascular so I got some fresh nudes for you guys

 

[Rarchib]

 

[TheMovement]

Damn dude that vascularity is real AF!!! All Homo lol jk Good session as well. Hows the DOMs now?

 

[NattyForLife]

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=104555"/> <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=104556"/>

Holy chest vascularity! One day i will be like that!