Transition to Bodybuilding: Journey to Jacked

happy cake day

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Haha not sure why that’s showing up; I don’t see it on anyone else’s posts

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Ahhh very nice thanks haha

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PM Cardio
Bike
20 mins
4.28 miles
103.2 cals

1 minute at 1,4,7,10,13,16 resistance
2 minutes at 1,4,7,10,13,16,1 resistance

Nutrition
3947 total cals
3615 net cals
58.5g fat
556g carbs (473g net carbs)
299g protein
75g fiber
8g sugar alcohol

4 Likes

Wednesday September 7, 2023 (AM BW 164; going to shoot for 163 going into Saturday so I maintain a pound a week increase and not too much more)

Leg Day Glute/Ham Focused

Donkey Calf Raise
100x12
140x10
180x8
220x6
160x8
120x10
80x8
(FST-7; 45 sec rest)

Cybex Seated Leg Curl
50x10
75x10
100x8
120x10 (5 more lbs than last week; great set)
95x10

Stiff Legged Deadlift
225x6
315x4
365x2
390x1
410x4 (PR; Beltless. Complete dead stop between reps making this a big PR considering it was also Beltless. I felt better without the belt today though honestly)
335x8 (complete dead stop)

Precor Unilateral Leg Curl
40x10
30x12
25x12
20x15
(45-75 sec rest)

Walking Lunge
BW 2x20 per leg

Cybex Leg Extension
150x12
130x12

Swapped belt squats for an extra set of lunges and some extra extensions this week as my posterior chain was completely fried.

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I feel terrible with a belt on with both SLDL and RDLs. I feel I perform way better without it. I keep meaning to have another go with it but if I’m still PRing without in then I may aswell keep riding it out.

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Makes total sense! I hit 390x4 with a belt last week and 410x4 this week Beltless felt the same difficulty. Part of that is I’m in a surplus but still, I think I’m feeling the same now that you stated. Plus my Backoff set of 315x10 last week was Beltless and felt easier than 315x9 the previous week with a belt.

Jordan Peters also never does stiff legs with a belt but his intent is so he builds his erectors and forces himself to use his core more.

I may forgo the belt and just add it for conventional deadlifts mainly if I want to do a powerlifting meet when bulking before I ultimately cut again for a show next year.

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Heh, I pretty much typed this out word for word but then deleted it because I wasn’t sure of the relevance when I remembered I saw the dude stiff-leg almost 700lbs for reps. Insanity.

I’ll be honest, I haven’t tried them with a belt enough. I just didn’t like it and if anything felt it made my brace worse on these movements. With conventional though I wouldn’t touch a top set without a belt now - I felt it helped the first time I ever did it.

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Nice deadlifting. Congratulations on the PR!

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Thank you!

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Lol for sure; a lofty goal many years out that I’ll likely never hit :joy: good motivation though

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PM Cardio

Bike
10 miles
40:15
241.1 cals

1 mile at resistances 1,4,7,10,7,4 then 4 more miles at resistance 1.

Nutrition
3904 total cals
3492 net cals
71.5g fat
560g carbs (457g net carbs)
255g protein
90g fiber
13g sugar alcohol

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Yesterday I woke up at 164.6 and today at 165.6. Yesterdays macros were lightly tracked with an estimated 3600 net cals. Today is a rest day and my carb intake is going to be a lot lower with total cals dropping to around 2500 or less since I’ll have very little activity. I’m maintaining the same look so I assume some of this is just water weight. If I don’t weigh under 164 tomorrow I won’t be too concerned as long as I keep it to a pound or so a week here on out.

Yesterdays workout though was shoulders with some chest, lats and Abs:

Warmup
Band work 140 reps

Seated Military Press
45x8
75x8
100x6
120x6
140x2
155x5

Incline HS Press
98x8
188x6
223x4
258x8 (PR)

DB Side Lateral
25’s x10
35’s x8
Rest Pause 45’s x8 + 4 + 2 (PR)

Cable Rear Delt Fly
50x12
60x10
70x7 (grip slipped)

Rope Upright Row
100x15
110x10
(45 sec rest)

Wide Grip Lat Pulldown
175x8
145x10
115x12
(1:30 rest)

Face Pull
70x8
60x12
50x15
40x20
(45 sec rest)

V-up
BWx30,20,12
(1 min rest)

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45s! That’s strong.

And a PR—that’s awesome!

Thanks man!

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PM LISS Cardio
Bike 30 mins
5.71 miles
137.6 cals

5 mins at resistance levels 1,4,7,10,7 then 2:30 at 4,1

Nutrition
2628 total cals
2208 net cals
52g fat
267g carbs (162g net carbs)
273g protein
87g fiber
18g sugar alcohol

2 Likes

Saturday September 9, 2023 (AM BW 163.4; sweet!)

Legs + Biceps (Quad Focus)

EZ Bar Curl
30x10
50x8
80x6
Rest Pause 100x10 + 3 + 1 (PR)

Body Master Standing Calf Raise
85x8
130x6
Dropset 175x8 + 115x4 + 55x4 + BWx8

Cybex Lying Leg Curl
60x10
80x10
100x8
Rest Pause 120x10 + 3 + 2 (PR)

Front Squat
45x8
135x6
185x4
225x2
255x2
285x1 (PR; failed 2 as bar slipped. Had the strength but couldn’t keep the bar up on my shoulders)

Cybex Leg Extension
90x12
145x10
200x8 (20 more lbs)
170x10

HS Leg Press
478x10 (back hurt on this one too so put mat down on back pad next set and felt better. Had more reps in me but stopped at 10 due to the back pad)
438x13
388x15
(Crippling!!!)

Life Fitness Adduction
100x10 (PR)
85x10
70x12

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nice work on all your PR’s

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Thanks!

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PM LISS Cardio
Bike
30 mins
5.74 miles
138.4 cals

3 mins at resistance levels 1,4,7,10,13,16,1,3,4,7,10

Nutrition
3854 total cals
3426 net cals
57.5g fat
536g carbs (429g net carbs)
298g protein
91g fiber
16g sugar alcohol

I had chipotle and this time I feel the portions were accurate to the calculator but tonight’s weight is ballooned up heavily. I had less total activity outside of training today and cardio but a little surprised. It could also be the large amount of sodium I had today could’ve bloated me. I’ll adjust calories as needed tomorrow based on morning weight. I’ll likely cut pre and post workout carbs in half if necessary then cap total carb intake tomorrow to around 350g if needed.

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