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Letsgrow's natty 90 day transformation log
- Thread starter LetsGrow
- Start date
Bro I caught a cold, I'm not gonna be back in the gym till my nose stops pouring! 
I know how you feel having life get in the way of training!
I know how you feel having life get in the way of training!
Back
Lat pulldown
100x20
150x15
200x12
250x10 drop 200x8 drop 150x8
Cg pulldown
120x15
160x12
200x8
Hammer strength high row pulldown with d handles uhg (plate weight per side)
90x15
135x12
180x8
90x20
1 arm cable row
80x12
100x12
120x10
Straight arm rope pulldowns
70x15x2
Bis
Run rack up then down non-stop
20-40 (increments of 5)
Bench forearm curls (uhg then ohg non superset)
55x15 uhg
35x15 ohg
95x15 uhg
35x15
115x8
35x15
115x10
35x15
Abs
Lat pulldown
100x20
150x15
200x12
250x10 drop 200x8 drop 150x8
Cg pulldown
120x15
160x12
200x8
Hammer strength high row pulldown with d handles uhg (plate weight per side)
90x15
135x12
180x8
90x20
1 arm cable row
80x12
100x12
120x10
Straight arm rope pulldowns
70x15x2
Bis
Run rack up then down non-stop
20-40 (increments of 5)
Bench forearm curls (uhg then ohg non superset)
55x15 uhg
35x15 ohg
95x15 uhg
35x15
115x8
35x15
115x10
35x15
Abs
Hmmm...
Have you donated blood recently bro. Do you have any thought as to why your platelet count would be low.
You need to get a bottle of Unleashed for that Free Test number to come up bro.
Actually for being on cycle even your RBC is low.....
What kind of blood test was this? I dont see cortisol on there???
Have you donated blood recently bro. Do you have any thought as to why your platelet count would be low.
You need to get a bottle of Unleashed for that Free Test number to come up bro.
Actually for being on cycle even your RBC is low.....
What kind of blood test was this? I dont see cortisol on there???
He's not on cycle bro. He's been training natty. Is that better or worse?
Chest and tris
Incline bb
135x15
185x10
225x5 drop 135x10
Ng db press
75x10
90x6
90x8
100x5 drop 60x5 drop 35x8
Flat cable flye pyramids
20,30,40,50,60,50,40,30,20
Decline hammer press pyramids (plates only)
45,90,135,90,45
Oh Ez bar pyramid extensions
25,45,55,65,45,35,25
Rope push down on heavy lat tower
60x15
70x12
80x12 drop 50x12
Side/horizontal cable tri extensions
40x15
50x10
Done
Incline bb
135x15
185x10
225x5 drop 135x10
Ng db press
75x10
90x6
90x8
100x5 drop 60x5 drop 35x8
Flat cable flye pyramids
20,30,40,50,60,50,40,30,20
Decline hammer press pyramids (plates only)
45,90,135,90,45
Oh Ez bar pyramid extensions
25,45,55,65,45,35,25
Rope push down on heavy lat tower
60x15
70x12
80x12 drop 50x12
Side/horizontal cable tri extensions
40x15
50x10
Done
RADAR
Well-known member
Iron tablets would be a good start, are you a free bleeder, thats when you can't stop bleeding.
Any medical history i should know about? you may pm e for that.
Nice on the fasted cardio bro, impressed with that, I couldn't do it with my work schedule.
You been shifting any metal since last week?
You been shifting any metal since last week?
I'm with Donna bro, my idea of fasted cardio is going for a long walk before breakfast at weekends.
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Defeat is the stepping stone to victory.
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Defeat is the stepping stone to victory.
Finally hitting some iron, 8 n2amp and some shoulders and abs.
Rotator cuff warmup
Seated side laterals
20x12
30x12
35x12
Front ng db raises
30x12
40x12
50x8
Seated Rear cable flye
60x12
80x12
100x12
Upright rows (keeping it light)
135x10x3
Bb press (fatigued as hell)
135x8
135x5x2
Done and exhausted. Kept it simple and pretty conservative too since my time in here has been limited and don't want to injure myself.
Rotator cuff warmup
Seated side laterals
20x12
30x12
35x12
Front ng db raises
30x12
40x12
50x8
Seated Rear cable flye
60x12
80x12
100x12
Upright rows (keeping it light)
135x10x3
Bb press (fatigued as hell)
135x8
135x5x2
Done and exhausted. Kept it simple and pretty conservative too since my time in here has been limited and don't want to injure myself.
Good effort bro! Nice seein ya shifting iron! 
Yeah best thing really. Train smart not hard. You gotta have shifted a good wedge of BF with all the fasted cardio
Yeah best thing really. Train smart not hard. You gotta have shifted a good wedge of BF with all the fasted cardio
With all chaos going on in my life diet has not been greatest I think I am back to where I was before I went down slippery slope so now I need to push through and make more progress
11 days left bro, you just give it hell! You never know, I thought I'd shot up to 14-15% but my last test showed 12.7% so a 0.2% improvement! Lol!
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Defeat is the stepping stone to victory.
Nice. Yeah I will do best I can but have no expectations of winning (knew that going in). Oh well I still benefited from competition.
IMO if anyone should win its Ryan A. What he has accomplished is nothing short of spectacular (you hear that judges) and has definitely been the most dedicated person as well, even on vacation when most people loosen up on their diets and trAining, but he didn't miss a step.
IMO if anyone should win its Ryan A. What he has accomplished is nothing short of spectacular (you hear that judges) and has definitely been the most dedicated person as well, even on vacation when most people loosen up on their diets and trAining, but he didn't miss a step.
I've been thinkin the same thing bro, he's done an amazing job. I mean it's a transformation contest right so whoever's made the biggest changes to their physique will be the one's who've done best. And Ryan's end pics are gonna be SOOO different!
I know. Couldn't agree more. Very proud of him.
Nice bro, I did some curls and pull ups... Oh but you already knew that....
At least you're gonna finish this bro, there's plenty dropped out and quit so far.
--------------------------------------------------------------------------
Defeat is the stepping stone to victory.
At least you're gonna finish this bro, there's plenty dropped out and quit so far.
--------------------------------------------------------------------------
Defeat is the stepping stone to victory.
Nice bro, I did some curls and pull ups... Oh but you already knew that....
At least you're gonna finish this bro, there's plenty dropped out and quit so far.
--------------------------------------------------------------------------
Defeat is the stepping stone to victory.
I didn't realize people had been quitting
Sent from my LG-LW690 using EliteFitness
Some peeps had personal troubles, there was one guy whose home was badly damaged as I recall, one guy I know just couldn't be bothered keeping up a log, others just seem to have faded away and not kept up their logs.... Maybe they're still killing it (softly with their song...?) and will come post up pics at the end....
I don't get that either bro. But then I'm on EF all day!!
Especially early mornings (my time) that's when "Ultra man" is posting lmao!
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Defeat is the stepping stone to victory.
I can understand the tornados part. I live in Oklahoma and have luckily been able to Dodge them so far but alot of people out here have been devastated by them but for anyone else I mean damn all it takes is two mins on one of my busy days to jump.on and keep make a post on the log and it only has to be once a week.
Sent from my LG-LW690 using EliteFitness
...and some of us are just to much of a pothead to remember to keep updating lol..
You be postin pics then I take it?
You ain't been smoking so much you missed the gym have ya?
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Defeat is the stepping stone to victory.
haha of course ill be posting pics bro, i wish this contest would go another month lol coz thats when ima be the leanest but its all good, i didnt wanna let the time restraint of the contest interfere with my plans. and no.. col i dont think i can ever smoke too much to miss the gym. smoking a blunt used to be my PWO. i swear everytime i went to the gym high i felt more alive and pumped then when i went sober lol, but i stopped doing that after january and just started smoking after the gym instead 
I get high on life
lol...cant w8 to see ur pics stero, shits gonna be sick
haha of course ill be posting pics bro, i wish this contest would go another month lol coz thats when ima be the leanest but its all good, i didnt wanna let the time restraint of the contest interfere with my plans. and no.. col i dont think i can ever smoke too much to miss the gym. smoking a blunt used to be my PWO. i swear everytime i went to the gym high i felt more alive and pumped then when i went sober lol, but i stopped doing that after january and just started smoking after the gym instead
I'm going to Amaterdam for a long weekend next month
Lol! Benefits of living 45 mins away!
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Defeat is the stepping stone to victory.
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Defeat is the stepping stone to victory.
badboybounce
New member
New meaning to name gym junkie haha
There he goes 1 of gods own prototypes,a high powered mutant of sum kind never even considered for mass production,too weird to live and to rare to die!
There he goes 1 of gods own prototypes,a high powered mutant of sum kind never even considered for mass production,too weird to live and to rare to die!
shiiit man, thats less than my daily commute to work :/
Well ok that's an exaggeration. The flight is 45 mins, so prolly a couple of hours as I'm about 20 mind from the airport. But because it's in a different time zone when I land local time is 15 mins earlier than it was when I left.
You must go here and read this.
http://www.elitefitness.com/forum/m...-urgent-all-contestants-must-read-903103.html
http://www.elitefitness.com/forum/m...-urgent-all-contestants-must-read-903103.html
Omg...3 days in a row lol. Time for some chest, tris, and cardio. Took 3 scoops ntkts, 8 n2amp and 5 gear lol, going to fuxking murder this shit! Got to be a bit careful cuz my wrist is hurting but going to push as hard as I can without damaging it anymore.
Flat cable flyes
30x30
40x20
50x20
60x12 drop 30x20
Incline db press
60x8
60x8 ng
75x7
75x4 ng
Pyramid: 30,40,50,40,30
Decline hammer strength press (plates per side)
90x10 wg x 2
90z8 cg x 2
Plate loaded dip machine (not including bar) ss 1 arm decline cable flye (top down)
90x20 ss 40x15
180x12 ss 50x15 both x2
Rope pushdowns (on lat tower)
40xView attachment 6672315
50x15
2hand oh db extension drop sets
50x8 drop 30x15 (both x2 sets)
1 arm ng cable pushdowns
35x15x2.
30 mins stairs and 15 mins sauna
Give some feedback please
Flat cable flyes
30x30
40x20
50x20
60x12 drop 30x20
Incline db press
60x8
60x8 ng
75x7
75x4 ng
Pyramid: 30,40,50,40,30
Decline hammer strength press (plates per side)
90x10 wg x 2
90z8 cg x 2
Plate loaded dip machine (not including bar) ss 1 arm decline cable flye (top down)
90x20 ss 40x15
180x12 ss 50x15 both x2
Rope pushdowns (on lat tower)
40xView attachment 6672315
50x15
2hand oh db extension drop sets
50x8 drop 30x15 (both x2 sets)
1 arm ng cable pushdowns
35x15x2.
30 mins stairs and 15 mins sauna
Give some feedback please
Feedback on your workout or your pic bro?
I'd've added some flat bench and dips to the start of that, otherwise fine lookin, workout
That pic, I'd guess 15% bf? It just that lower ab fat that's a bastard to shift, I've never been able to. Thinking I should've done some carb cycling, I reckon D's gonna have done sweet abs by the end of this.
I'd've added some flat bench and dips to the start of that, otherwise fine lookin, workout
That pic, I'd guess 15% bf? It just that lower ab fat that's a bastard to shift, I've never been able to. Thinking I should've done some carb cycling, I reckon D's gonna have done sweet abs by the end of this.
8 n2amp and 1 forged burner, time to attack legs.
Cleans
135x5
185x8
225x1 x3
Squat
135x25 (could have done more but doing failure sets and need to do 3 more lol)
225x10 (back pump bad)
225x8 (back pump terrible)
315x3
Seated hamstring curl
120x20
200x15
280x10(stack)
Standing 1 leg hamstring curls
30x15
50x10
70x6
Shot, super intense workout
Cleans
135x5
185x8
225x1 x3
Squat
135x25 (could have done more but doing failure sets and need to do 3 more lol)
225x10 (back pump bad)
225x8 (back pump terrible)
315x3
Seated hamstring curl
120x20
200x15
280x10(stack)
Standing 1 leg hamstring curls
30x15
50x10
70x6
Shot, super intense workout
My flat bench pretty much turns it into a decline by eliminating a lot if delt involvement and isolating the pecs.
Check it out
T NATION | Dave Tate's Six-Week Bench Press Cure
And wide grip dips are a great way to isolate the pec as well
I don't really do incline that much but I do do it.
What's everyone training today? I got legs and bis in an hour...
I did 90 mins kickboxing today
My flat bench pretty much turns it into a decline by eliminating a lot if delt involvement and isolating the pecs.
Check it out
T NATION | Dave Tate's Six-Week Bench Press Cure
And wide grip dips are a great way to isolate the pec as well
Due to my bad shoulders I really can't do wide grip bench anymore.
I did 90 mins kickboxing today
Nice!
Time to kill it.
Rotator cuff warmup
Incline hammer strength press (plate weight per side)
45x15
70x15
90x13
115x6
135x2 drop 70x10 drop 45x12
Decline hammer strength press (weight is plates per side)
70x15
90x12x2
90x12 drop 45x12
Incline cable press
60x10
70x10
80x8
Decline cable flye
50x15
70x10
80x10
Flat cable flye
40x10x3
Bb curl
45x15
65x15
95x10
Db preacher curl ss Ez bar preacher curl
35x5 ss 45x15 (x2)
Ez bar preacher curl ss db preacher curl
70x5(could have done more) ss 20x15 (x2)
Low cable 1 arm curls
40x12
45x10
Simple workout today. Time for some sauna hopefully the fuckhead owner didn't turn it off again like he always does.
Rotator cuff warmup
Incline hammer strength press (plate weight per side)
45x15
70x15
90x13
115x6
135x2 drop 70x10 drop 45x12
Decline hammer strength press (weight is plates per side)
70x15
90x12x2
90x12 drop 45x12
Incline cable press
60x10
70x10
80x8
Decline cable flye
50x15
70x10
80x10
Flat cable flye
40x10x3
Bb curl
45x15
65x15
95x10
Db preacher curl ss Ez bar preacher curl
35x5 ss 45x15 (x2)
Ez bar preacher curl ss db preacher curl
70x5(could have done more) ss 20x15 (x2)
Low cable 1 arm curls
40x12
45x10
Simple workout today. Time for some sauna hopefully the fuckhead owner didn't turn it off again like he always does.
Simple but looks good bro. I like simple, simple is effective.
You know it lol
I know wtf! Lol. I was thinking about tryin the routine as well after comp.
What routine bro? And I thought you couldn't do wide grip bench or something?
What's a "pit head"??
Ah ok. I really like the technique, it takes out a lot if delt involvement. Really helps isolate the pecs.
Good to know. I always feel as if my chest is lagging. However after I watched the video I recognize that it is more powerlifting press movement and just wonder how much it will give towards size or if I Should just approach it as a means to get my bench weight up.
It actually isolates the pecs really well so ought to really help with growth. Similar to gironda style dips which really isolate the pecs.
bader85
New member
For shaping the chest I feel DB flies work the best. Inclined and declined. The most important part is that you cancel out your arms and make sure you and squeezing and pulling the dbs to your center with only the chest. I get insane chest pumps where I'm atleast two inches thicker in the front after. The outside pecs are nice and full. If I was lower BF it actually might look impressive to others. Snort
bader85
New member
Hehe. Well there's your giveaway. It's not isolating your chest only cause its too much weight.
Lighten it up and really squeeze the pecs in. When I do it there's seriously a small valley of about two inches in my sternum because my pecs are fully flexed.
Do 6-8 sets of 10-12 reps. If you can't do 10 reps lighten it up. And only rest for 30 seconds max. If this doesn't pump you and make you sore then I don't know what will. Stretch and flex the chest every rest period.
Lighten it up and really squeeze the pecs in. When I do it there's seriously a small valley of about two inches in my sternum because my pecs are fully flexed.
Do 6-8 sets of 10-12 reps. If you can't do 10 reps lighten it up. And only rest for 30 seconds max. If this doesn't pump you and make you sore then I don't know what will. Stretch and flex the chest every rest period.
Guys if you really wanna pump the pecs up, do some fly presses, you can't use stupid weight cos of the teficilously high reps but it's a killer chest workout.
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pilen a way just best friends
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through thick and thin
we always been together
were four of a kind havin
fun all day laugh'n around and
pilen a way just best friends
BEST FRIENDS ARE WE!
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I know, sometimes it's nice to pump out heavy reps though. I get disgusting pumps when I go slow up and down for cable flyes and do like 12-15 reps. I will add a bit of weight then and aim for 10 and see if I can get some size from that. Thanks dude.
Ok so some shoulders tris and abs today I think are in order...n2amp and gear in my system, time to kill it!
Rotator cuff warmup.
1 arm rear high cable flye (palms out)
30x15 (way too lite)
50x15
60x12
70x10
Db press (no spotter so can't go super heavy)
40x15
50x15
65x10
75x4 (w/ negatives) drop 40x6 (w/ negatives)
Uh front raises (palms up)
30x12
40x11
50x8
Face down on incline bench side raises
25x12
30x12
35x10
Db shrug
100x20
130x15
150x15
2 hand oh db ext w/drops
60x15 drop 30x20
75x10 drop 40x12 (x2)
Chain pushdowns (fuck the ropes, chain is harder and more hardcore lol)
70x15x2
100x10x2
Reverse cable pushdowns (5 super slow up and down then 5 fast)
30x10 x2
Abs
Sauna
Rotator cuff warmup.
1 arm rear high cable flye (palms out)
30x15 (way too lite)
50x15
60x12
70x10
Db press (no spotter so can't go super heavy)
40x15
50x15
65x10
75x4 (w/ negatives) drop 40x6 (w/ negatives)
Uh front raises (palms up)
30x12
40x11
50x8
Face down on incline bench side raises
25x12
30x12
35x10
Db shrug
100x20
130x15
150x15
2 hand oh db ext w/drops
60x15 drop 30x20
75x10 drop 40x12 (x2)
Chain pushdowns (fuck the ropes, chain is harder and more hardcore lol)
70x15x2
100x10x2
Reverse cable pushdowns (5 super slow up and down then 5 fast)
30x10 x2
Abs
Sauna
^^^ you an your fasted cardio! Seriously impressed with that, I know I've said it before but damn bro, I just could not do that!
nice dude. When I start doing fasted cardio in the morning the fat just melts off me. Keep it up man. Make sure to get a shake or some form of amino acids in you after the cardio
Yeah. Fat not coming off as fast as I would like but my calorie intake to just have my body function on a daily basis is so high that sometimes eating is a chore and I just get enough in which obviously doesn't help things. I usually get home from gym get ready for day then eat breakfast. Only thing different I could do would be to take a shake with me and wolf it down right away when I'm done with am cardio, not sure how much it will help but at least I would be getting more calories in I suppose.
Sorry have not posted i had softball for the last two days. That being said, I need some help. What can I do or take to help prevent cramping and tightness in my legs as its debilitating and slows me down substantially. It is painful and not sure what I can do to prevent it but def need to do something.
Thanks everyone!
Thanks everyone!
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