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BLR Transformation Challenge Log

TheMovement said:
Damn dude that vascularity is real AF!!! All Homo lol jk Good session as well. Hows the DOMs now?
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Haha thanks bro. You know I'm jealous of those lats! Tough to tell on the DOMS, I'm not sore from hitting shoulders and traps on Thursday but I just don't think I got a good lift in that day. We'll see how I feel tomorrow
NattyForLife said:
Holy chest vascularity! One day i will be like that!
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Soon enough bro. You're putting in work and it's going to pay off.
halfhuman said:
Crazy dry and vascular
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Still working on bringing out the abs a bit more. It's weird because I honestly don't think I'm at that low of a bf % right now as it seems
 
7-27

Pull 1A

Deadlifts:
315 x 5
315 x 5
315 x 5
-got yelled at for slamming the weights even though i placed two mats underneath the plates and it was crazy humid in the gym so it was impossible to grip the barbell for long. haters gunna hate

Neutral Grip Pull Ups:
+45 x 8
+45 x 8
+45 x 8
+45 x 8

Reverse grip T-Bar Rows
90 x 8
90 x 8
90 x 8
90 x 8

Curl Bar Reverse Grip Cable Low Rows:
160 x 12
160 x 12
160 x 12

Cable Rope Face Pulls:
3 x 15
3 x 15
3 x 15

Preacher Reverse Grip Curls:
40 x 12
40 x 12
40 x 12

Incline DB Curls with Rotation:
25 x 12
25 x 12
25 x 12

-bis were super pumped after this, definitely more than normal. I'm really liking the set up of my new program so I'm hoping for some solid results in a few weeks.
-Cals are at about 2800 right now. 35/35/30 is where I like to have my macros at.
 
7-29

Legs 1A

Barbell Squats:
255 x 5
255 x 5
255 x 5

RDL:
185 x 8
185 x 8
185 x 8
185 x 8
-these were brutal

Hack Squats:
140 x 8
140 x 8
140 x 8
140 x 8

GHR:
BW x 12
BW x 12
BW x 12
-hammys were thrashed by the end of this

Rope Crunches:
250 x 30
250 x 30
250 x 30

Cable Oblique Rotations:
50 x 15
50 x 15
50 x 15

-endurance is def up. Squatting was tough because my lower back was still sore from deadlifting. DOMS is still increased.
 
Yesterday's Workout

7-31

Push 1B

Barbell Push Press:
135 x 5
135 x 5
135 x 5

Incline Barbell Press:
185 x 8
170 x 8
170 x 6
155 x 8

Neutral Grip DB Press:
80 x 8
75 x 8
75 x 7
70 x 8

DB Lateral Raises:
25 x 12
25 x 12
25 x 12

Machine Tricep Extensions:
70 x 15
70 x 15
70 x 15

Reverse Cable Flies:
1 x 15
1 x 15
1 x 15

-DOMS is still pretty bad. I'm sore as hell even in my back and I didn't even hit back yesterday. Got Pull day today so we'll see how that goes.
 
Damn killing it brother.
How do you feel overall?
Would you say there is significant increases in horsepower from the Follidrone?
 
This may be a silly question but do you do a lot of stretching in between sets when you hit shoulders/chest? I dont think ive seen vascularity like that on the chest in a long time! Most of the guys that have that do tremendous amounts of stretching between sets. Im just waiting for my veins to pop like that :D
 
brundel said:
Damn killing it brother.
How do you feel overall?
Would you say there is significant increases in horsepower from the Follidrone?
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I feel good. I'm crushing my workouts and I'm cutting so I can't complain. I'm definitely hitting my workouts a lot harder than I was like 2-3 weeks ago. My rest periods are down because I don't feel the need to take large breaks in between sets. This DOMS is 100% from the follidrone. I haven't gotten sore like this since years ago. Pump has been crazy too.
 
iThrow said:
This may be a silly question but do you do a lot of stretching in between sets when you hit shoulders/chest? I dont think ive seen vascularity like that on the chest in a long time! Most of the guys that have that do tremendous amounts of stretching between sets. Im just waiting for my veins to pop like that :D
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I wish I could attribute it to something but it's honestly just genetic. My dad has them too. But I'm sure stretching in between sets can help though.
 
I'm going to update my workout later but just wanted to throw this up.. Got some lat veins coming in which I didn't have before



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Rarchib said:
I'm going to update my workout later but just wanted to throw this up.. Got some lat veins coming in which I didn't have before <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=104819"/>
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NOW WERE TALKING YOU VASCULAR SUMMINAGUN!
 
This was Fridays workout.


8-1

Pull 1B

Rack Pulls:
365 x 5
365 x 5
365 x 5

BB Shrugs:
315 x 8
315 x 8
315 x 8
315 x 8

BB Rows:
185 x 8
185 x 8
185 x 8
185 x 8

Reverse Grip Pull Downs:
170 x 12
170 x 12
170 x 12

Low Cable Rows:
150 x 15
150 x 15
150 x 15

Preacher Reverse Grip Curls:
40 x 12
40 x 12
40 x 12

Preacher curls:
50 x 12
50 x 12
50 x 12
 
Messed up my knee a little playing bball the other day so I had to skip legs. Got a good workout in today though. Weight is at ~181

Push 1A

Barbell Bench:
215 x 5
215 x 5
215 x 5

Standing OHP:
105 x 8
105 x 8
105 x 8
105 x 8

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

Dips:
BW x 12
BW x 12
BW x 12

Cable flies:
12 x 15
12 x 15
12 x 15

Machine tricep extensions:
80 x 15
80 x 15
80 x 15
 
8-5

Pull 1A

Deadlifts
325 x 5
325 x 5
325 x 5

Weighted Pull Ups
+50 x 8
+50 x 8
+50 x 8
+50 x 8

T-Bar reverse grip rows
100 x 8
100 x 8
100 x 8
100 x 8

Cable low rows
130 x 12
130 x 12
130 x 12

Cable Face Pulls
50 x 15
50 x 15
50 x 15

BB Curls
80 x 12
80 x 12
80 x 12

Preacher RG Curls
40 x 12
40 x 12
40 x 12

-good workout. My back was fried. I'm still keeping my strength and looking full even though I'm cutting. Good stuff
 
Yesterday's workout


8-8

Legs 1A

BB Squat
225 x 5
225 x 5
225 x 5
-knee was still a little messed up so I couldn't really go heavy

RDL
185 x 8
185 x 8
185 x 8
185 x 8

Hack Squats
180 x 8
180 x 8
180 x 8
180 x 8

GHR
BW x 12
BW x 12
BW x 12

Leg Extensions
100 x 15
100 x 15
100 x 15

Rope Crunches
7 x 25
7 x 25
7 x 25

Ab Rollouts
25
25
25

-good workout but my knee was really bringing me down. I think I'm having a Tendonitis flare up. Hopefully it settles down within the next few days
 
Hope your icing that bad boy, glad you still got out and were active though
 
Thanks bros. ill work my way around it regardless. Just a pain because I haven't had Tendonitis issues in over a year and one bad landing in bball brought it back
 
Great workout today. Increased all weights from last week and keep in mind I'm still cutting so I was really happy about that. My lats were crazy pumped too.

8-11

Pull 1B

Rack Pulls
385 x 5
385 x 5
385 x 5
-def moving up to 405 next time

BB Shrugs
335 x 8
335 x 8
335 x 8
335 x 8

Reverse Grip BB Rows
195 x 8
195 x 8
195 x 8
195 x 8
-felt real strong on these. Wasn't sure going into it if I was going to get 195 for all 4 sets but it wasn't a problem at all

Reverse Grip Lat Pulldowns
180 x 12
180 x 12
180 x 12

Low cable rows
220 x 15
220 x 15
220 x 15
-was at a different gym today and the cable resistance for this was way off. I would have had a hard time with this at my other gym

Preacher curls
50 x 12
50 x 12
50 x 12

Reverse Grip Preacher Curls
30 x 12
40 x 12
40 x 12

Hammer Curls
45s x 12
40s x 12
35s x 12
 
Here are some post workout back shots. My back looks to be improving.



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Knee was feeling a little bit better today so I went and got a solid leg workout in.

Legs 1B

Front squats
185 x 5
185 x 5
185 x 5
-first time front squatting in a while. Hoping this will really up my quads

High Box Squat
315 x 8
315 x 8
315 x 8
315 x 8
-first time doing these. Was unsure how long to stay on the box for. I waited like 2-3 seconds on the box. Someone give me some insight on that.

Good Mornings
135 x 8
135 x 8
135 x 8
135 x 8

Smith Lunges
90 x 12
90 x 12
90 x 12

Leg curls
100 x 15
100 x 15
100 x 15

Then I finished with some ab work. Pretty good workout. My legs are already feeling it. Tried using wrist wraps to help with the front squat. Kinda felt weird but I gotta just figure that one out.
 
Weighed in at 176 after my workout. It was a different scale than what I usually use. I don't think I've lost that much weight this quickly.

Push 1A

BB Bench
225 x 4
215 x 5
215 x 5

Standing OHP
115 x 8
115 x 8
115 x 8
115 x 8

Pin Presses out of rack
185 x 8
185 x 8
185 x 7
175 x 8

Dips
BW x 12
BW x 12
BW x 12

V-bar tricep extensions
110 x 15
110 x 15
110 x 15

Chest flies
45 x 15
45 x 15
45 x 15

-I think I'm probably at 9% right now. I'm leaner than I was when I started for sure. Strength seems to be staying pretty consistent. I'm at -300 cals from my maintenance. Ill probably stay at that for another week and then drop down more.
 
-I'm in SC for the week. Working out at a pretty sick gym. This was yesterday's workout

Deads
335 x 5
335 x 5
335 x 5
-still increasing weight on these

Neutral Grip Pull Ups
55 x 8
55 x 8
55 x 8
55 x 8

Reverse Grip T-Bar Rows
90 x 8
90 x 8
90 x 8
90 x 8

Low Rows
180 x 12
180 x 12
180 x 12

Face Pulls
60 x 15
60 x 15
60 x 15

Barbell Curls
70 x 12
70 x 12
70 x 12

Reverse Grip Preacher Curls
30 x 12
30 x 12
30 x 12
 
Stopping in man, sick back pics! Seems like youre keeping your bf% pretty low and staying fairly lean yet adding mass!
 
I'm on vacation so I haven't really been able to update but I've still been working out. I'm down to like 177 upon waking and looking way more shredded. Strength has been pretty consistent. Ill update more tomorrow. Feeling/looking good though.
 
Rarchib said:
I'm on vacation so I haven't really been able to update but I've still been working out. I'm down to like 177 upon waking and looking way more shredded. Strength has been pretty consistent. Ill update more tomorrow. Feeling/looking good though.
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Solid update man, hope your enjoying yourself
 
Ok I'm finally back. Got a good workout in tonight.

Push 1A

DB Bench
90s x 5
90s x 5
90s x 5

OHP
95 x 8
95 x 8
95 x 8
95 x 8

Smith Pin Presses
170 x 8
170 x 8
170 x 8
170 x 8

Dips
BW x 12
BW x 12
BW x 12

Cable Crossovers
2 x 15
2 x 15
2 x 15

Cable kick backs
1 x 15
1 x 15
1 x 15

-good workout. Good to be back and sleeping in my own bed finally.
 
My gym has the most absurd hours whenever there's a "holiday". They're closing at noon for 3 straight days. Worked 9-5 today so gunna have to just hit it tomorrow in the am. I've been dosing the Follidrone only on workout days preworkout so I still have a bit left. Vascularity is up a ton too. Getting upper ab veins which I've never had before. Ton more chest veins too.
 
Rarchib said:
My gym has the most absurd hours whenever there's a "holiday". They're closing at noon for 3 straight days. Worked 9-5 today so gunna have to just hit it tomorrow in the am. I've been dosing the Follidrone only on workout days preworkout so I still have a bit left. Vascularity is up a ton too. Getting upper ab veins which I've never had before. Ton more chest veins too.
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Good stuff dude! My vascularity has been my biggest claim to new heights on this run. Including Bp maintenance and improved focus and intensity during cardio training! Nothing I can complain about!

Keep on pressing my dude as I won't make this easy!
 
Rarchib said:
My gym has the most absurd hours whenever there's a "holiday". They're closing at noon for 3 straight days. Worked 9-5 today so gunna have to just hit it tomorrow in the am. I've been dosing the Follidrone only on workout days preworkout so I still have a bit left. Vascularity is up a ton too. Getting upper ab veins which I've never had before. Ton more chest veins too.
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dang man that sucks. My gym closes on saturdays at 4 and sundays at 6 but its not as bad as that haha
 
Got a nice night workout in tonight. In the process of moving into a new apartment so worked out at a different gym tonight.

Pull 1A

-I was supposed to do deadlifts today but I messed up my groin last week so I wasn't sure if I should start back up with deadlifts yet

Rack Pulls
405 x 5
405 x 5
405 x 5
-did these from a lower bar height than usual and I still got them all clean which is awesome. I've been going up steadily in weight in these which is always a good sign while cutting.

Neutral Grip Pull Ups
45 x 8
45 x 8
45 x 8
45 x 8
-I was gunna go with 60 but I just dropped it a bit to 45 and made sure I got full range of motion.

T-Bar Rows
90 x 8
90 x 8
90 x 8
90 x 8

Low Cable Rows
180 x 12
150 x 12
150 x 12

Face Pulls
32.5 x 15
32.5 x 15
32.5 x 15

Finished up with some bis:

BB Curls
Spider Curls
RG Preachers
 
Rarchib said:
Got a nice night workout in tonight. In the process of moving into a new apartment so worked out at a different gym tonight.

Pull 1A

-I was supposed to do deadlifts today but I messed up my groin last week so I wasn't sure if I should start back up with deadlifts yet

Rack Pulls
405 x 5
405 x 5
405 x 5
-did these from a lower bar height than usual and I still got them all clean which is awesome. I've been going up steadily in weight in these which is always a good sign while cutting.

Neutral Grip Pull Ups
45 x 8
45 x 8
45 x 8
45 x 8
-I was gunna go with 60 but I just dropped it a bit to 45 and made sure I got full range of motion.

T-Bar Rows
90 x 8
90 x 8
90 x 8
90 x 8

Low Cable Rows
180 x 12
150 x 12
150 x 12

Face Pulls
32.5 x 15
32.5 x 15
32.5 x 15

Finished up with some bis:

BB Curls
Spider Curls
RG Preachers
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nice workout man! would you suggest doing rack pulls with or without straps? I don't use them on regular deadlift but since more weight can be done with rack pulls maybe grip is gonna be limiting the weight?
 
wolfpack893 said:
nice workout man! would you suggest doing rack pulls with or without straps? I don't use them on regular deadlift but since more weight can be done with rack pulls maybe grip is gonna be limiting the weight?
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I use straps because at some point your grip is going to be the limiting factor. I use some other exercises to work on grip strength so when I'm doing rack pulls all I care about is being able to move as much weight as possible. I used to be totally against straps but I've realized that you need to use them for certain exercises.
 
Rarchib said:
I use straps because at some point your grip is going to be the limiting factor. I use some other exercises to work on grip strength so when I'm doing rack pulls all I care about is being able to move as much weight as possible. I used to be totally against straps but I've realized that you need to use them for certain exercises.
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thats what I was thinking too thanks man!
 
Very busy the past 2 weeks. Workouts have still been going strong just haven't had time to get updates up. Ill post final pics later
 
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I've got a few more on my comp ill throw up. Ignore my dumb face in the pics. Was gunna edit it out but too lazy
 
Sick vascularity man! How was your Bw and BF numbers if you recorded them
 
TheMovement said:
Sick vascularity man! How was your Bw and BF numbers if you recorded them
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BW is down to about 172-173. Body fat is about 8-8.5%. Tough to get a real idea of where my strength is because I've had to switch up my routine to get around some injuries but my deads have consistently gone up this entire time.
 
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