Incarnate / Leviathan Transformation Contest Log

Day 3 again, so 2 full rounds of GBC

A1 - Squat 4 x 12-15 (401) 60 sec - 45lbs, but ass to heels in a cage instead of smith squats
A2 - Bench Press 4 x 10-12 (411) 60 sec 65lbs - all about stabilizers, my wrists hurt, my elbows hurt. a little cleaner than last week, since I was doing lower weights. I'm more worried about range of motion + form for now, but that still is enough that the last set's last few are hard.

B1 - Lunge (static) 3 x 15 (311) 60 sec - 2 30lb dumbbells
B2 - Barbell Rows 3 x 12 (311) 60 sec - had to do compound rows on a machine, 110lbs

C1 - Good Mornings 3 x 10 (312) 60 sec - 50lbs
C2 - Standing Alt. Dumbbell Press 3 x 12 (201) 45 sec - 30lb

D1 - Reverse Barbell Curls 2 x 12 -15 (212) 30 sec - 40lb, my forearms and elbows hurt
D2 - Triceps Pushdowns (underhanded) 2 x 12 -15 (312) 30 sec - 110lb


Decent workout, I felt better on the squats today. Still 206 on the scale tho, I think i'll be at 205 in the morning (as it was right on the edge of 206, and I had 2 bm's so far this morning so I had a bit in intestines).
 
hey anyone care to guess what i weigh today?

206 :frustrate

a week at that. I'm doing a full SKD (no carb ups), and sticking in the 2000 cal total range for the day. arrrgghhhhhhhhh

whats sort of interesting is that during my bulk (which started at 200lbs) I gained about 6lbs of LBM, and the rest was fat. so i've lost the extra fat, and my body is liking this scale weight I guess... I wish I wouldnt have done the bulk, or been more careful to not gain so much fat.

Oh well. I'm seeing some recomp so I guess whats happening is I am tacking on muscle instead. And given relative densities, etc. I guess its possible scale weight stays relatively the same even if my caloric content is low enough to have lost 1.5-2lbs for the week. muscle content carries a lot of water, only about 150g of real protein in a lb of muscle, for 600 cal of energy. so I think whats happening is fat is being lost, and muscle being gained relatively strongly.

Or so I hope :)

Cardio day today, I think i'm getting a blister on my one toe. hope not.

pictures tomorrow I think, only 2 weeks left after that. I've liked the combo of leviathan + incarnate its been a good support pair. Nice energy, and good recovery.
 
205 today, a complete rest day, no cardio nada. I wish it was lower than 205, but reality is what it is.
 
Woke up at 207 argh

Day 1 gbc

A1 - Step Ups 4 x 12 (20X) 60 sec - 25lb dumbbells
A2 - Chin Ups 4 x 10 (311) 60 sec - body-125lbs

B1 - Lunges (dynamic) 3 x 12 (311) 45 sec 25lb dumbbells
B2 - Incline Dumbbell Chest Press 3 x 10-12 (411) 45 sec 40lb dumbbells - I wobbled a bit, but made it :)

C1 - Seated Leg Curl 3 x 10 (401) 45 sec 110lbs
C2 - Barbell Shoulder Press 3 x 12 (311) 45 sec 70lbs

D1 - Seated Dumbbell Hammer Curl 2 x 10-12 (411) 30 sec 25lbs - tried 30, but my left elbow bothered me even on first rep. muscle was ok, but joint was unhappy
D2 - Lying Dumbbell Triceps Extensions 2 x 10-12 (422) 30 sec 35lbs


So a little bit of improvement. I lowered the weight on the barbell shoulder press, but this time was on the smith cage rather than the nautilus machine, so that is probably the weight difference. No rack to do them with a regular free bar.

So a good workout, did 20 minutes of cardio around 130bpm hr after. I wish I was seeing more weight loss, but so long as strength is going up, i'm ok with it as at least i'm likely getting recomp that way. Its not all easy without carbs :)
 
204 today. I took too much phenibut last nite, so i'm all groggy still. Going to do cardio regardless, maybe not super high intensity at first :) we'll see if some medium grade burns off the cobwebs in my brain
 
It's coming down to the wire - you end your PAL cycle on the 20th, correct?

Log's detailed and flows well - hope you win some sort of prize for your hard work!
 
scale said 206 today dangit. oh well

A1 - Deadlift 4 x 10-12 (311) 60 sec 50+bar. finally getting form + timing right
A2 - Swiss Ball Push Ups 4 x 12-15 (222) 45 sec no swiss ball, just floor

B1 - Leg Press 3 x 12-15 (411) 60 sec, 90lbs on regular press, did 15 every set, and got timing moving correctly
B2 - Seated Cable Row w/rope to Neck 3 x 10-12 (321) 45 sec 90lbs

C1 - Single Standing Leg Curl 3 x 10 (411) 45 sec 80lbs
C2 - Lateral Raise 3 x 12 -15 (221) 45 sec set 1 15lbs, set 2+3 12.5lbs

D1 - Barbell Curl 2 x 10 - 12 (311) 45 sec 50lbs
D2 - EZ Bar French Press (seated) 2 x 10- 12 (311) 30 sec 40lbs regular barbell

Most weights went up a little, and also i'm starting to do the timing truly correctly and get my form really clean (which is WAY harder than just adding a small amount of weight). I can definitely see that i'm getting leaner. Its one plus to being a fat slob with a big belly, you can watch it shrinking by just looking down. Today I used Swell from nimbus, and it was a nice additional aid for set to set recovery. Also did 15 min of moderate cardio after the workout. a good workout all around.
 
How did I miss this! It will take me a day or two to catch up but lookn foward to it. Subbdibbittysubb!
 
Daily weight fluctuations almost drove me batty during previous cuts. That's why I only weigh myself once a week now (same day every week). Seemed to save my sanity.
 
bludevil said:
Daily weight fluctuations almost drove me batty during previous cuts. That's why I only weigh myself once a week now (same day every week). Seemed to save my sanity.
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Its a tough obsession to deal with.
 
205 this morning, looking more defined

A1 - Squat 4 x 12-15 (401) 60 sec - 45lbs, ass to heels
A2 - Bench Press 4 x 10-12 (411) 60 sec 85lbs

B1 - Lunge (static) 3 x 15 (311) 60 sec - 2 25lb dumbbells
B2 - Barbell Rows 3 x 12 (311) 60 sec - had to do compound rows on a machine, 155lbs

C1 - Good Mornings 3 x 10 (312) 60 sec - 50lbs
C2 - Standing Alt. Dumbbell Press 3 x 12 (201) 45 sec - 30lb

D1 - Reverse Barbell Curls 2 x 12 -15 (212) 30 sec - 40lb, 50 still too much for elbows
D2 - Triceps Pushdowns (underhanded) 2 x 12 -15 (312) 30 sec - 110lb - I need to look at videos to see what range of motion + form really is for this. I think i'm doing it in less than full ROM.

A good workout, went and did 15 minutes on a bike at low intensity after, was bored tho so stopped. I've decided to not do cardio on off days now, as it leaves me not quite as healed for the next workout day. I may still do saturday, as I still have sunday off to heal some. I may not, not sure yet.

Only a hair over a week to go. I've definitely made a lot of progress in the almost 7 weeks so far, I just kinda wish I hadn't done the bulk at the beginning (or had done it differently). Either way, there is a noticeable difference from the start to today in the mirror, and also in measurements. Still got 9 days to go...
 
9 days baby.....good job Eric, log looks good, and we appreciate you staying with it. Most people dont realize how hard it is to log a product for 2 months....
 
I just wish I would have been less retarded on the bulk. I probably added 6lbs of fat, that i've since had to loose. I'll be logging perpetually I think whether sponsored or contest or just for myself. Its really handy to historically look back at what you are doing. particularly with rotating workout schemes every 4-8 weeks, its nice to next time I revolve around to GVT be able to look back and see what I was doing when I stopped.
 
9 days to carbs. god I should have never switched to an SKD for a short time. i'm so craving a banana or whole grain english muffin
 
204 today. legs too sore still to want to do spinning again :) I think with GBC and 20 min cardio immediately after workouts, thats enough
 
207 today, but dinner was late and large. so I wouldn't be surprised if tomorrow i'm back at 204. not doing anything exciting today another rest day. Shoulders + back still sore from friday, whcih is kinda nice :) whole body workouts 3x weekly is rough.
 
EasyEJL said:
207 today, but dinner was late and large. so I wouldn't be surprised if tomorrow i'm back at 204. not doing anything exciting today another rest day. Shoulders + back still sore from friday, whcih is kinda nice :) whole body workouts 3x weekly is rough.
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Keep up the good work easy. 3x/week full body sounds insane. You got some balls.
 
207 again :) but another large dinner last nite (14oz delmonico :D with sweet potato, salad, etc). I like carbs. If I ever try to go below 10% bf, I may be forced to do keto again, but if not, forget it.

So in researching it, the only real advantage to a keto diet is it forces your body to use fat for fuel, sparing muscle mass. Its critical in trying to get to super low bodyfat, as once you start getting low your body will try harder to conserve fat. It still is a calorie in thing, ie you can't just eat all you want and loose weight on a ketogenic diet. so for right now, it wouldn't really provide me much benefit.

Its funny really, my prior doctor for years as part of trying to get me to loose weight (he was fatter than I was tho) kept pushing me to the Sugar Busters diet. So I basically clipped carbs mostly right out of my diet. For years I rarely took in 100g in a day. Its a pity really, as it probably caused some of my weight gain... As i'd end up eating more of proteins + fats to make up for feeling hungry, instead of eating healthy carbs.

207 is actually ok anyhow. I was at 213 3 weks ago, so thats 2lbs a week. how could I complain about that? I used the calipers today again, came out around 22%, so down 2% in 2 weeks. still fat, but getting there!
 
we always are our own worst critics :)

Day 1 gbc

A1 - Step Ups 4 x 12 (20X) 60 sec - 25lb dumbbells
A2 - Chin Ups 4 x 10 (311) 60 sec - sets 1-3 -125lbs, set 4 -140

B1 - Lunges (dynamic) 3 x 12 (311) 45 sec no added weight. I'm concentrating on doing timing correctly, and full ROM, and its hard without any extra weight :)
B2 - Incline Dumbbell Chest Press 3 x 10-12 (411) 45 sec 40lb dumbbells - new PR! and bizarrely more weight than I can do on barbell flat benches? I dont understand that.

C1 - Seated Leg Curl 3 x 10 (401) 45 sec 110lbs
C2 - Barbell Shoulder Press 3 x 12 (311) 45 sec 55lbs on smith machine, used slower timing too (511)

D1 - Seated Dumbbell Hammer Curl 2 x 10-12 (411) 30 sec 30lbs for one set, 25 for another. still hard on elbows, I can't get thru full ROM on 30lbs for even the 1 whole set. I need some 27 lbs dumbbelss :)
D2 - Lying Dumbbell Triceps Extensions 2 x 10-12 (422) 30 sec 35lbs


Nice workout, I took 3 rpm preworkout this morning, instead of any preworkout drink. sweated like a mofo, but really I was very happy with the workout. I'm really not sure about why I have such a hard time with flat barbell presses, but can do 40s on dumbbells on incline.
 
EasyEJL said:
we always are our own worst critics :)

Day 1 gbc

A1 - Step Ups 4 x 12 (20X) 60 sec - 25lb dumbbells
A2 - Chin Ups 4 x 10 (311) 60 sec - sets 1-3 -125lbs, set 4 -140

B1 - Lunges (dynamic) 3 x 12 (311) 45 sec no added weight. I'm concentrating on doing timing correctly, and full ROM, and its hard without any extra weight :)
B2 - Incline Dumbbell Chest Press 3 x 10-12 (411) 45 sec 40lb dumbbells - new PR! and bizarrely more weight than I can do on barbell flat benches? I dont understand that.

C1 - Seated Leg Curl 3 x 10 (401) 45 sec 110lbs
C2 - Barbell Shoulder Press 3 x 12 (311) 45 sec 55lbs on smith machine, used slower timing too (511)

D1 - Seated Dumbbell Hammer Curl 2 x 10-12 (411) 30 sec 30lbs for one set, 25 for another. still hard on elbows, I can't get thru full ROM on 30lbs for even the 1 whole set. I need some 27 lbs dumbbelss :)
D2 - Lying Dumbbell Triceps Extensions 2 x 10-12 (422) 30 sec 35lbs


Nice workout, I took 3 rpm preworkout this morning, instead of any preworkout drink. sweated like a mofo, but really I was very happy with the workout. I'm really not sure about why I have such a hard time with flat barbell presses, but can do 40s on dumbbells on incline.
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I have the same problem with the Flat bench. I cant do much weight on bb but can push out 65s with dumbells. Im thinkn maybe bad form or the supporting muscles maybe are just stronger. Maybe rotator cuff probs.
 
207 again. Feels good to be able to eat carbs tho, had 1/2 cup of Müsli # 22 (rasberry + almonds) with 1 cup of cottage cheese. expensive damn cereal, but really nice. all organic, high in fiber, tasty. off day today, shoulders and legs still feeling it from yesterday
 
EasyEJL said:
207 again. Feels good to be able to eat carbs tho, had 1/2 cup of Müsli # 22 (rasberry + almonds) with 1 cup of cottage cheese. expensive damn cereal, but really nice. all organic, high in fiber, tasty. off day today, shoulders and legs still feeling it from yesterday
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did you find that Hawaiian punch drin at walgreens?
 
EasyEJL said:
crap, forgot all about checking. but i'm sure thats it
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You wont believe this but I went to Walgreen's yesterday and asked if they carried Hawaiian punch singles and the lady there looked at me like I was speaking another language. And she seriously asked me, "what is Hawaiian punch?":jaw: Turns out they didnt have em. Just crystal light singles.
 
They were in walgreens, but only the wild purple smash flavor.

anyone care to guess scale weight today? 207. off to the gym, then a microsoft event
 
A1 - Deadlift 4 x 10-12 (311) 60 sec 40+bar
A2 - Swiss Ball Push Ups 4 x 12-15 (222) 45 sec no swiss ball, just floor

B1 - Leg Press 3 x 12-15 (411) 60 sec, 90lbs on regular press
B2 - Seated Cable Row w/rope to Neck 3 x 10-12 (321) 45 sec 110lbs - up 20 lbs

C1 - Single Standing Leg Curl 3 x 10 (411) 45 sec 80lbs
C2 - Lateral Raise 3 x 12 -15 (221) 45 sec 12.5lbs

D1 - Barbell Curl 2 x 10 - 12 (311) 45 sec 50lbs
D2 - EZ Bar French Press (seated) 2 x 10- 12 (311) 30 sec 45lbs

everything was static except for the seated cable row. actually deadlift was down, but full range of motion on all sets (the handles turned downwards). The workout is also hitting true correct timing now, so its shorter but faster. I pour sweat off after the middle of the B sets now, for the rest of the workout. Feels good. I can see the mirror difference regardless of the scale difference so fudgeit.
 
EasyEJL said:
A1 - Deadlift 4 x 10-12 (311) 60 sec 40+bar
A2 - Swiss Ball Push Ups 4 x 12-15 (222) 45 sec no swiss ball, just floor

B1 - Leg Press 3 x 12-15 (411) 60 sec, 90lbs on regular press
B2 - Seated Cable Row w/rope to Neck 3 x 10-12 (321) 45 sec 110lbs - up 20 lbs

C1 - Single Standing Leg Curl 3 x 10 (411) 45 sec 80lbs
C2 - Lateral Raise 3 x 12 -15 (221) 45 sec 12.5lbs

D1 - Barbell Curl 2 x 10 - 12 (311) 45 sec 50lbs
D2 - EZ Bar French Press (seated) 2 x 10- 12 (311) 30 sec 45lbs

everything was static except for the seated cable row. actually deadlift was down, but full range of motion on all sets (the handles turned downwards). The workout is also hitting true correct timing now, so its shorter but faster. I pour sweat off after the middle of the B sets now, for the rest of the workout. Feels good. I can see the mirror difference regardless of the scale difference so fudgeit.
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wow those are some impressive leg numbers. nice
 
EasyEJL said:
A1 - Deadlift 4 x 10-12 (311) 60 sec 40+bar
A2 - Swiss Ball Push Ups 4 x 12-15 (222) 45 sec no swiss ball, just floor

B1 - Leg Press 3 x 12-15 (411) 60 sec, 90lbs on regular press
B2 - Seated Cable Row w/rope to Neck 3 x 10-12 (321) 45 sec 110lbs - up 20 lbs

C1 - Single Standing Leg Curl 3 x 10 (411) 45 sec 80lbs
C2 - Lateral Raise 3 x 12 -15 (221) 45 sec 12.5lbs

D1 - Barbell Curl 2 x 10 - 12 (311) 45 sec 50lbs
D2 - EZ Bar French Press (seated) 2 x 10- 12 (311) 30 sec 45lbs

everything was static except for the seated cable row. actually deadlift was down, but full range of motion on all sets (the handles turned downwards). The workout is also hitting true correct timing now, so its shorter but faster. I pour sweat off after the middle of the B sets now, for the rest of the workout. Feels good. I can see the mirror difference regardless of the scale difference so fudgeit.
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Im confused what are the numbers in the parenthesis.
 
thats charles poliquin's timing notation. (311) would be 3 seconds negative, 1 second positive, 1 second rest at top/bottom. 4X0 would be 4 seconds negative, explosive positive, no rest at ends. Its amazing how much harder some of the routines are that way
 
Wow I never woulda thought that routines get this complex. DC training has me studying it everyday. Lookn good easy.
 
it sort of makes sense. time under tension is more critical than amount of weight used when you are looking for muscle shape/size/hardness rather than strength. so doing for instance 3 sets of 12 of hammer curls with 25lbs on a 410 timing will give way different results than 3 sets of 6 at 40lbs with a 222 timing.
 
EasyEJL said:
it sort of makes sense. time under tension is more critical than amount of weight used when you are looking for muscle shape/size/hardness rather than strength. so doing for instance 3 sets of 12 of hammer curls with 25lbs on a 410 timing will give way different results than 3 sets of 6 at 40lbs with a 222 timing.
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I get it. I was saying that I never wouldve guessed when I got into working out at 15 that there was more to it than how much weight you do, how many sets/reps you do. I thought you just had to pick up some weights and I would be in perfect shape..lol.
 
yeah, it is amazing really. I can't wait till I get into trying to work with symmetry and shooting for specific growth in areas
 
EasyEJL said:
yeah, it is amazing really. I can't wait till I get into trying to work with symmetry and shooting for specific growth in areas
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Same here.
 
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