Incarnate / Leviathan Transformation Contest Log

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  1. 10 sets of 10 of
    Decline db presses @ 40lbs (feeling like a nearly masculine weight) supersetted with
    chinups @ bodyweight - 140

    followed by 3 sets of 12 of

    lying dumbell flies @ 15lbs supersetted with dumbbell rows @ 35lbs.

    The dumbbell rows are definitely up, as i've used 30lbs for months for those now, and 35 felt good today. I may even try 40. I think I can even hit 45 for the decline presses! next week we'll see

    Weight was down to 211 today??? Who knows really, I give up on tracking it either way, even at 211, thats 12 lbs up in 3 weeks, still in steroidal range. So that has worked out well. actually looking in the mirror, I think i'm actually doing some recomp as well, as there are a few spots starting to look leaner.

    GVT is so fun. On set 9 my forearms were so flushed it looked odd.


  2. you go form hating GVT to loving it.....................NICE!
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  3. Fashionably late...

    The man with many logs...

  4. Quote Originally Posted by macedaddy View Post
    you go form hating GVT to loving it.....................NICE!
    It works, thats what counts. that and i'm now seeing the weights go up. brutalizing myself like that to see mass gains but no strength gains sucks

    doing decline presses with 2 40lb dumbbells almost feels masculine too with 25 i felt like a little girl

  5. Quote Originally Posted by neoborn View Post
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  6. Day 2 again

    10 sets of 10 of
    Squats - 100lbs supersetted with
    lying leg curls - 90lbs

    sets 1-4 were at 100lbs squatting, but I was doing lower bottome end (prior squats were all to thighs parallel to ground) by set 5 I lowered to 85, by set 8 I lowered to 65 just to survive


    then 3 sets of 15 of
    Low-Cable Pull-Ins 80lbs supersetted with
    Seated calf raises 90lbs

    The calf raises hurt this time. I barely made it out of the gym alive

    I was at 211 now 2 consecutive days so i'm guessing the 214 + 215 were anomalies. still, i'm up 13lbs over my low in 25 days, so 1/2 lb a day. And its lean, I definitely can see that i've even lost a little fat when I look in the mirror. Sunday is last GVT day, i'll take monday off I guess and start GBC on tuesday.


    Starting today i'm lowering cals a little to bridge into the recomp / cut. My target will be reaching maintenance grade (2000 non workout, 2500 workout days) by tuesday, and then drop an additional 200 cal off that a week by the final week I should be around 1300 cal on non workout days, and 1800 workout days. It will be a near carbless on non workout days, and the additional calories workout days will come from carbs, and be pre + post workout only, with trace carbs outside of that.

  7. 212 on the scale today, nothing else exciting, its an off day today. have to do some contract work today, I can use the spare $

  8. Sounds like your making really good progress. I think I may mega dose fish oil for my PCT and see how it goes.

  9. u da man u da man whoof whoof bahhhh

  10. 213 today, last day of bulk, last day of GVT. headed off to the gym as soon as I peel myself away from AM Not sure whether i'll take 1 or 2 days off yet before starting GBC. that workout will look like this

    Quote Originally Posted by Charles Poliquin
    Supersetting is designated by the use of letters and numbers i.e. A1 and A2
    or B1 and B2. First perform the A1 movement. Rest the prescribed amount
    of time and then perform the A2 movement. Continue alternating between
    the two exercises until all the recommended sets of each are complete.

    Tempo (the speed at which you perform the movement) is designated with a
    three-digit number in units of seconds i.e. (301). The first number is the
    eccentric or lowering portion, the second number indicates the isometric or
    pause, and the final number is the concentric or positive portion. For
    example, on a bench press with a 311 tempo you would lower the load for
    three seconds, pause on the chest for one second, and then extend to the
    start in one second. Note: "X" denotes explosive effort.

    Day One

    A1 - Step Ups 4 x 12 (20X) 60 sec
    A2 - Chin Ups 4 x 10 (311) 60 sec

    B1 - Lunges (dynamic) 3 x 12 (311) 45 sec
    B2 - Incline Dumbbell Chest Press 3 x 10-12 (411) 45 sec

    C1 - Seated Leg Curl 3 x 10 (401) 45 sec
    C2 - Barbell Shoulder Press 3 x 12 (311) 45 sec

    D1 - Seated Dumbbell Hammer Curl 2 x 10-12 (411) 30 sec
    D2 - Lying Dumbbell Triceps Extensions 2 x 10-12 (422) 30 sec

    Day Two

    A1 - Deadlift 4 x 10-12 (311) 60 sec
    A2 - Swiss Ball Push Ups 4 x 12-15 (222) 45 sec

    B1 - Leg Press 3 x 12-15 (411) 60 sec
    B2 - Seated Cable Row w/rope to Neck 3 x 10-12 (321) 45 sec

    C1 - Single Standing Leg Curl 3 x 10 (411) 45 sec
    C2 - Lateral Raise 3 x 12 -15 (221) 45 sec

    D1 - Barbell Curl 2 x 10 - 12 (311) 45 sec
    D2 - EZ Bar French Press (seated) 2 x 10- 12 (311) 30 sec

    Day Three

    A1 - Squat 4 x 12-15 (401) 60 sec
    A2 - Bench Press 4 x 10-12 (411) 60 sec

    B1 - Lunge (static) 3 x 15 (311) 60 sec
    B2 - Barbell Rows 3 x 12 (311) 60 sec

    C1 - Good Mornings 3 x 10 (312) 60 sec
    C2 - Standing Alt. Dumbbell Press 3 x 12 (201) 45 sec

    D1 - Reverse Barbell Curls 2 x 12 -15 (212) 30 sec
    D2 - Triceps Pushdowns (underhanded) 2 x 12 -15 (312) 30 sec
    Going to be brutal I think i'll take 2 days off, since it will be incline hammer curls again on day 1 (day 4 of GVT - today - has incline hammer curls as well). my only other real choice is to take 1 day off, and start with working day 3 of GBC. If I recall right GBC is meant to do as 1x23x for its 5 day cycle. So I could take monday off, do day 3 tuesday, take wed off, and start with day 1. Maybe i'll do that.

  11. last day of gvt was

    10 sets of 10
    Parallel bar dips (with body-100lbs) supersetted with
    incline hammer curls @30lbs for sets 1-7, 25lbs 8-10. just couldn't do do, form started to go wacky.

    3 sets of 12
    bent over lateral raises @ 12.5lbs supersetted with
    seated lateral raises @ 15lbs


    My elbows didnt hurt as much after this as last time, so that was nice. I'm going to have my wife shoot some pics, and post them shortly to show 4 week progress, and give something to compare to the start pictures so as to see if I look like I gained much fat with my 14ish pounds gained

  12. Ok heres the pics from today. Anyone who wants to look back at the posts on this post

    Incarnate / Leviathan Transformation Contest Log

    and tell me whether it looks like i've stayed the same bf % gained or lost. I think its pretty close or even a little bit leaner, which isn't bad on a 13 lbs bulk without hormones.

  13. Keep it up... I should be posting my pics sometime today or tomorrow... how did you get them as thumbnails?

  14. Easy, I see your still doing cardio with the corn popper

  15. Quote Originally Posted by bludevil View Post
    Easy, I see your still doing cardio with the corn popper
    Actually no cardio last 4 weeks, since I was bulking started at 200, 213 today!. Today was tho, 450cal worth. 7 minutes bike warmup. 20 minutes HIIT on elliptical, 2000m on a rower.

  16. I think it is a slight change in bf%

  17. Quote Originally Posted by bombBoogie View Post
    I think it is a slight change in bf%
    up or down?

  18. Quote Originally Posted by EasyEJL View Post
    Actually no cardio last 4 weeks, since I was bulking started at 200, 213 today!. Today was tho, 450cal worth. 7 minutes bike warmup. 20 minutes HIIT on elliptical, 2000m on a rower.
    2000m on a rower huh. not for nothing i used to train at olympic level i miss it thats how i blewout my back to begin with.

    do u actualyl race the 2000m or just causually do it

  19. Quote Originally Posted by nycste View Post
    2000m on a rower huh. not for nothing i used to train at olympic level i miss it thats how i blewout my back to begin with.

    do u actualyl race the 2000m or just causually do it
    I went racewise. Was at between 23-26 strokes/min, and a calories per hour of between 600-1000. Started off fast, realized I was at a too high heartrate, slowed down

  20. Quote Originally Posted by EasyEJL View Post
    I went racewise. Was at between 23-26 strokes/min, and a calories per hour of between 600-1000. Started off fast, realized I was at a too high heartrate, slowed down
    ok cool. not sure what went racewise means.

    DONT LOOK AT THE CALORIES PPFFFF...... rowing is the best thing you can do to burn calories besides sprint work.

    23-26 just to mention is a really slow 2000m pace. 26spm was i think my lowest 6k time but i was able to pull hard and stay slow making my 6k time killer i dont remmeber it though

    but the speed doesnt matter if your just doing this for cardio. would be great if you start recording your times speeds etc and how you felt and made a game of it ! i recommend it.

  21. scale says 211 today! Downward trend initiated

  22. Just cardio again, done about the same. I went with nycste's 30 strokes /min, but lowered "effort". not exactly sure how that works but I concentrated on faster overally motion rather than harder arm pulls. Worked out nice, maintained 30-31 strokes for the first 1600m then slowed to more like 28-29 as I was tiring out. Makes me want to be taking either drive or cordyceps5 to help enhance endurance. Feeling good tho!

  23. Quote Originally Posted by EasyEJL View Post
    Just cardio again, done about the same. I went with nycste's 30 strokes /min, but lowered "effort". not exactly sure how that works but I concentrated on faster overally motion rather than harder arm pulls. Worked out nice, maintained 30-31 strokes for the first 1600m then slowed to more like 28-29 as I was tiring out. Makes me want to be taking either drive or cordyceps5 to help enhance endurance. Feeling good tho!
    your speed relates to how hard you are able to pull the faster you go the greater potential you have at max yoink.

    for ex. if your pulling lets say 2:00 which i think means 2mins for a 500meter pace at 24 strokes per min and then you bump up to 30 strokes per min your 2:00 pace should be lower.

    now that is all up to you. the erg and rowing is all about control knowing when to pull and how to move your arms as you master the erg the goal is to in my opinion go as slow as you can without tiring yourself out or getting hurt and pulling just as hard as you can if you were going .25x faster. its basically doing the same amount of work in longer period of time which in crew means greater coast and greater glide

    rowing on a machine is soo diff then an erg so i wont compare them but a boat pulling 1:30 split doing it at 24 strokes per min is 10x better then a boat doing 30strokes per min pulling 1:30split i think.

    perfect balance amount 8 guys.


    engine room i was 6man aka 3third guy from front all tan and sexy haha

  24. 209 today... Surprisingly, i'm not so happy about it. Its too fast of a fluctuation. We'll see how it goes after a week or two. I am sweating like a mofo during cardio, so maybe some amount of it is retained water? I do feel a littler harder in the muscles. this morning I get calipered + measured at the gym, so i'll post those # as soon as I have em.

    Today should be starting with day 2 of GBC, we'll see how long the measuring goes.

  25. calm down if your numbers lie within 3lbs could all be water or just an extra poop you did or didnt do lol
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