BLR Transformation Challenge Log

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  1. BLR Transformation Challenge Log


    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:
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  2. I'm in.
    Black Lion Representative
    I'm a Brooklyn boy I may take some gettin' use to
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  3. Quote Originally Posted by halfhuman View Post
    I'm in.
    You just get done with folli?

  4. Quote Originally Posted by Rarchib View Post
    You just get done with folli?
    Nah I been. I was a beta tester.

    I finished around May5th
    Black Lion Representative
    I'm a Brooklyn boy I may take some gettin' use to
    •   
       


  5. In on this
    Justin
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html

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

    Any idea of current Bf?
    Current Log: http://anabolicminds.com/forum/workout-logs/277069-new-year-new.html#post5232295

  7. Quote Originally Posted by halfhuman View Post

    Nah I been. I was a beta tester.

    I finished around May5th
    Word. Well good to have you bro.

    Quote Originally Posted by bananaClip View Post
    iin
    Thanks dawg.

    Quote Originally Posted by joh408 View Post
    In on this
    I'll be subbed in yours in a sec

    Quote Originally Posted by TheMovement View Post
    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.

  8. Subbed!
    Sign up now for our mailing list. New email only project about to launch-
    Sign up _HERE_

  9. Quote Originally Posted by brundel View Post
    Subbed!
    Nice good to have you bro!

  10. subbed, all kindz of veins on your chest bro haha

  11. 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

  12. Quote Originally Posted by Rarchib View Post
    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
    Current Log: http://anabolicminds.com/forum/workout-logs/277069-new-year-new.html#post5232295

  13. Subbed! All competition shall die!

  14. 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

  15. 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

  16. 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.

  17. 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
    Current Log: http://anabolicminds.com/forum/workout-logs/277069-new-year-new.html#post5232295

  18. 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.

  19. I know the feeling! The pancakes boost vascularity like no other
    Current Log: http://anabolicminds.com/forum/workout-logs/277069-new-year-new.html#post5232295

  20. Quote Originally Posted by TheMovement View Post
    I know the feeling! The pancakes boost vascularity like no other
    Maybe it'll be the next key ingredient in preworkouts

  21. 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!

  22. Quote Originally Posted by NattyForLife View Post
    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???
    Current Log: http://anabolicminds.com/forum/workout-logs/277069-new-year-new.html#post5232295

  23. Quote Originally Posted by NattyForLife View Post
    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

  24. In for another Folli log!
    Body Performance Solutions Rep
    Check us out at Orbit Nutrition, Nutraplanet, Nutriverse and other Retailers!
    Check out Our Store website and use throw20 for 20% off your entire order!!

  25. Quote Originally Posted by TheMovement View Post
    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!

  26. Quote Originally Posted by iThrow View Post
    In for another Folli log!
    You no follow me?

  27. 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!

  28. Preacher reverse curls!
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