Smcpsycho51 2012 transformation log

[smcpsycho51]

alright done the 16 hour shift, just got home from the gym

Chins 5×5 body weight which i guess is more around 240 than 235

Hammer high rows 3×8 hammer machine 225/315/315/315

lying pullovers 3×12 60/60/60

bent over side laterals, 3×10 25/30/35

finished off with assisted close handed pull ups 3 sets of 10 (70 lbs weight assisted)

Arnold Press 5×5 55/65/65/70/70

Standing side laterals 3×8 20/20/20

Calves: seated calf raises, 3×8-10 2 45's 2 25's/ two more sets 3 45's 2 25's

Abs: 3 sets of 8-12, hanging knee raises

15 grams creatine
2 scoops MRI war (maybe not the best but it was a vitamin world clearance i got several bottle it does have waxy maize in it so i can't complain)
2 scoops carnivore

i am gonna get some need to whey products when i run out of the carnivore and the prolab also clearance buys

i have started taking my need to shred stack

2 lipostim and 1 need to burn

later 2 lipoflame 1 need to burn

later 2 need to burn 2 lipoflame

 

[smcpsycho51]

sorry should be n2burn and n2flame, i used the old liposhred stack so still stuck on the old names

 

[smcpsycho51]

Sorry it's been a couple days will get back to posting everyday starting tomarrow couple things came up didn't workout or do cardio Thursday or fri. Got back in the gym today for legs and biceps and 45 minutes cardio on the precor machine.

 

[zedhed]

Hey bro your looking dam good in here man1
Your meal plan is looking pretty good to me but Im not best on that either....LOL
Your workouts are excellent bro! Just this little bit of advice, get off the assisted machine as soon as you can. Its like those things actually retard growth and strength.
On the body hair, Im hairy too man. I dont even shave all the way down. I just use the electric clippers with the smallest attachemnt head and that looks a world better.
Feel for you on those brutal shifts bro.
Keep Killin That Shit bro!

 

[smcpsycho51]

Workout

Hammer machine pull downs 3x10
chins 3 x10 bodyweight
Lat pull downs 5x5

Arnold presses 5x5
Upright rows 3 x 10
Standing lateral raises 3x15

Seated calf raises 3x25

30 minutes on the precor machine

N2shred stack
2 stim 1 burn
2 flame 1 burn
2 burn 1 flame
10 grams of creatine post workout
2 scoops MRI war 2 scoops carnivore. Will definitely be trying some n2 protein after I'm out of my current stash

Diet
2 whole eggs 3 egg whites
Low carb tortilla
1/2 grape fruit

6 oz chicken
Half can asparagus

2 scoops protein powder
6 oz Greek yogurt
Enough milk to mix

1 cup Irish oatmeal
1 can 6 oz tuna

I made some better protein bars with natty pb and sugar free honey so I had one serving of these

I cup raw broccoli
5 oz eye of round steak

 

[smcpsycho51]

Zed , yeah I'm gonna ditch the assisted as soon as possible just gotta get my body weight down a little I was closer to 245 when I started I'm not quite strong enough to do many reps at that weight I'm down closer to 235 so far do its coming along. Yeah probably going to try to maintain the best I can with the clippers shit grows back too fast to try anything else.

 

[brittneyleigh79]

Keep up the good work!! Best of luck with the pull ups!!!

Brittneyleigh79

 

[smcpsycho51]

I have managed to get a cold still made it through a workout today

Romanian deadlifts
5x5 225 lbs each set

Hyper ext
Bw holding 2 45 plates
3 x 10

High feet placement leg press
2 100 plates 1 45 each side
3 x 10

Triceps
Underhand grip bench
5x5 205 lbs

Lying tricep extensions dumbbell
3 x 10 35/40/40

Cabel press downs
3 x 10 150 lbs

Dips
3x 15 body weight

45 minutes precor machine cardio

2 scoops carnivore
1 scoop MRI war
10 grams creatine

 

[zedhed]

Alright psych looking dam good in here bro espicially considering your shifts.

I have managed to get a cold still made it through a workout today

Romanian deadlifts
5x5 225 lbs each set This is a gr8 excersize bro. Dont be afraid to add all the weight that you can and still get your sets and reps in. Even if you miss the last few reps all good. The weight is what matters in this one bro, well and of course doing them right LOL..

Hyper ext
Bw holding 2 45 plates
3 x 10

High feet placement leg press
2 100 plates 1 45 each side
3 x 10 Usually I like to get high reps in on leg press. That seems to be the money for most peeps. IDK if you knew this or not, just giving you info bro. Also if it dosnt mess with you too much try doing them right after squats. Huge benefit doing them this way.

Triceps
Underhand grip bench
5x5 205 lbs Dam bro thats a good number right there. How do you like these?

Lying tricep extensions dumbbell
3 x 10 35/40/40

Cabel press downs
3 x 10 150 lbs

Dips
3x 15 body weight Go to google and type in Gironda Dips. Then you will know exactly how to get the most out of em for what you want, Tries and shoulders or chest.

45 minutes precor machine cardio

2 scoops carnivore
1 scoop MRI war
10 grams creatine

Gr8 job brol. Keep it up!

 

[smcpsycho51]

Just did 45 minutes of cardio on the precor machine

It's taken me a long time to get my form down on the Romanian dead lifts I'm working my weight up on these I can really tell the difference in my hamstring since I got the form down.

I really like the underhand/ reverse grip bench press I seem to get more out of them than I do on close grip bench press.

I will definetly take your advice on upping the reps on the leg press and doing them right after my squats. Will update you on how they work out.

I checked out the vironda dips and i will start doing them on my chest days I can see how they isolate so much better than the way I have always done chest dips.

Zed I appreciate all the advice on the workouts