mukey's body transformation challenge

[tidalwave]

Wow. I hadn't seen this post a couple of days ago. Nice work, man!

Abs starting to show, and the slimming waist with upper body growth is starting a nice v-taper.

[orientalkid]

This is my before and after photos so far, first one taken on 5/24 when I decided to quit being a lazy slob, and the most recent one taken on 8/1. I feel pretty satisfied with what I accomplished, notice the belt holding up the shorts in the after photo, even then it was on the last hole and didn't help much!

Thats impressive! I would say thats at least about a drop of about 5 to 6% bf along with (maybe) some added muscle

[mukey]

So I missed my leg workout yesterday due to a massive hangover, I probably won't drink like that again untill Halloween, and even then much less. I usually only have a couple of beers a week, if any at all, so please don't think this is routine for me! I made up my leg workout today, in place of my chest/triceps workout, which I should get in tomorrow.
Squats - 1 x 8 135lbs, 3 x 6 155lbs
Leg Extensions - 3 x 8 100lbs
Leg Curls - 3 x 8 100 lbs
Seated Calf Raises - 3 x 12 115lbs
I cut my workout off after this, as I'm just really tired from the weekend and from work. I hope tomorrow I will be refreshed and hit the gym hard. I worked out at a different gym from the last leg day I had, that is why some of the leg machines I went down in weight, seeing as how they were different machines, but they seemed much heavier.

[DEALER]

I worked out at a different gym from the last leg day I had, that is why some of the leg machines I went down in weight, seeing as how they were different machines, but they seemed much heavier.

I hear ya. It's hard to gauge your progress on "machines" unless you can get on the same one each time. There are many variables here. It may also depend on how hard I worked before going to the machine. At one of the gyms I go to, there are three triceps push down stations, all are very different. This is due to different pulley systems, etc.

For me, the leg curl and leg extension machines are treated as "finishers". I don't pay a lot of attention to the weight, I just go to absolute failure at the end of my leg routine, and force out as many reps as possible. By the end of it, sometimes I have the pin completely removed (no added weight).

When gauging my strength in my legs, I look to the heavier movements like the squat, SLDL, leg press and lunges to see how I am progressing. These are the core of my leg program, the machines are supplementary.

[mukey]

Yeah I was pretty much hitting failure at the end of each set on those leg machines. I was hoping to phase those out of my routine entirely eventually while moving towards doing some dead lifts and maybe the other two exercises you had mentioned Dealer. Right now I'm just pretty much done after doing my squats, so I thought I'd build up some strength first and hopefully in a few weeks start doing the other exercises.

[mukey]

Did my Chest/Triceps workout today.
Bench Press - 3 x 8 135lbs, 155lbs, 175lbs, 1 x 6 185lbs
Skull Crushers - 3 x 8 75lbs
Elevated Push-ups - 4 x 15
Tricep Push-downs - 1 x 10 100lbs, 2 x 8 120lbs
Dips - 4 x 12 I leaned forward on these to hit my chest more, last set was to failure.
My shoulder is a little tender after this, so I hope it isn't a sign of things to come. I would have liked to do more on bench and skull crushers, but didn't have my spotter today, so I played it safe.

[DEALER]

I was hoping to phase those out of my routine entirely eventually

Those machines do have their place, that leg extension really isolates the lower portion of the quad, just above the knee. This will give you that nice "teardrop" look when wearing shorts, and also produces the most painful burn. The leg curl is nice because of the range of motion, you can get a contraction in your hammies unlike any other exercise.

some dead lifts and maybe the other two exercises you had mentioned Dealer.

I perform deadlifts on back day, though my quads and hams do get very sore a day or two after. The other two exercises you refer to must be the Straight Leg Dead Lift and Lunges. These exercises don't look like much, but give them a try. I gaurantee you'll have a hard time moving around for a week! No pain no gain.

[mukey]

Another ab workout day for me.
Double Crunches - 5 x 20
Hanging Leg Lifts - 4 x 12
Decline Sit-ups, but hold at parallel for 5 seconds - 5 x 5
Oblique Crunches - 3 x 10 for each side
Crunches - 1 x 50
Going out of town today, I hope to get my back/bicep workout while I'm gone, if not it will have to wait untill Saturday.

[mukey]

Missed my workout yesterday, so I did back/biceps today.
Seated Ez Curls - 2 x 8, 2 x 7 75lbs
Bent Over Rows - 3 x 8 70lbs
Single Arm Preacher Curls - 3 x 7 35lbs
Lat Pull Downs - 3 x 8 130lbs
Palms facing each other Pull-ups - 3 x 10, 1 x 9&1/2 (I'll get that 10th one next time!)

[DEALER]

Hey Mukey... Here's what I see:

You are trying to get bigger & stronger, so I would be trying to increase the weights all the time. You are in a good rep range, but you are using the same weight on all three/four sets. You need to start working to failure. For example: if you can do 8 bent over rows with 70LBS on your 3rd set, then you could have done something like 12 on your first, and 10 on your second. But you quit after 8 because you are telling yourself you'll do three sets of 8. Inversely, if you used 80LBS on your first set you'd barely get 8 reps. On the 2nd set you'd get 7 or 6, and on the third you'd get 5. Do you see what I'm saying?

Find a weight you can barely get 8 reps with, lets say that's 80LBS. Do your first set with 80LBS, you'll get 8 (hypothetical) reps. Now, put the 80's away and grab the 90's. You'll have to work your ass off to get 6. Then, wipe the sweat off and grab the 100's and push every last rep you possibly can out of it. You may get 4, and that is great. All the reps are what we go through to get to failure. If you can do 4 reps this week with 100, next week you'll get 5. Or better yet, you'll get 4 at 110.

Finding someone who can spot you on the last few reps of sets like this is crucial. This is where you push past failure into forced reps. You should ask around, try to find someone to train with.

You work your ass off like that and you'll blow past your old strength benchmarks in no time.

[mukey]

I see what you're saying Dealer, its just I have to take into consideration my shoulder when doing some of these exercises. I could probably add 10 to 20 pounds more on some of these but I'm afraid of reinjuring my shoulder. The last time I hurt it I was doing bench press, at first I thought it was nothing, then I went on to do low rows the next day and really messed it up. So when it comes to lifts that really involve the shoulder I have to take it a little easier. I'm trying to build up my strength first, and doing rehab exercises a few times a week, so hopefully I won't get injured again. I usually try to increase weights between sets as you can see on some of the other routines I've listed, and I guess I haven't always noted that I usually go to failure, at least on the last set I do. I know it seems bad to go easy if you're trying to gain size, but I have to limit myself in some areas, and I really want to go all out on the other stuff I do though.

[mukey]

Got my leg workout in today.
Squats - 1 x 8 135lbs, 2 x 7 155lbs, 1 x 7 165lbs
Leg Extensions - 3 x 7 110lbs
Leg Curls - 3 x 7 110 lbs
Calf Extensions - 3 x 10 195lbs
I'm getting to the point now where I'm excited about doing squats again, so that is a major plus. The only down side is that I'm sad I have to wait a week before doing them again

[DEALER]

its just I have to take into consideration my shoulder when doing some of these exercises.

That's right, I forgot. Get the strength built back up before you start into any forced repetitions.

I'm getting to the point now where I'm excited about doing squats again, so that is a major plus. The only down side is that I'm sad I have to wait a week before doing them again

Squats are the best exercise for marking gains in strength and size. I love it when I get on a rolls with the squatting, and every week you can feel yourself getting stronger. But like you mukey, I have been forced to work back slowly into squats after hurting myself a year ago. It sucks but if done right, I believe I'll be back stronger than ever.

[mukey]

I was just wondering if anyone can tell me at what percentage of your max should you consider using a weight belt for squats? I remember reading along time ago that you should only wear one if you're in the +80% range.

[DEALER]

I was just wondering if anyone can tell me at what percentage of your max should you consider using a weight belt for squats? I remember reading along time ago that you should only wear one if you're in the +80% range.

I'm all ears on this one. I had a discussion earlier today on this same topic. Personally, I haven't felt the need to wear one yet. But then again, I also sidelined myself for three months.

[mukey]

Went and got my chest/triceps done today.
Bench Press - 4 x 8 165lbs, 175lbs, 185lbs, 185lbs
Skull Crushers - 2 x 8 80lbs, 2 x 8 85lbs Had to do some forced reps to get 8 on the last two sets.
Elevated Push-ups - 4 x 10 Had my spotter put some resistance on my back so it was a struggle to get ten on each set.
Tricep Push-downs - 2 x 8 60lbs, 1 x 7 70lbs
Dips - 3 x 12, 1 x 10 Leaned forward to hit the chest.
So that would three days in a row now I've hit the gym. I didn't want it to turn out that way but sometimes I just got too much other stuff going on in my life. So now for a much needed day off, will probably head back on Wednesday to go at it again.

[wildstang]

Originally Posted by mukey

I see what you're saying Dealer, its just I have to take into consideration my shoulder when doing some of these exercises. I could probably add 10 to 20 pounds more on some of these but I'm afraid of reinjuring my shoulder. The last time I hurt it I was doing bench press, at first I thought it was nothing, then I went on to do low rows the next day and really messed it up. So when it comes to lifts that really involve the shoulder I have to take it a little easier. I'm trying to build up my strength first, and doing rehab exercises a few times a week, so hopefully I won't get injured again. I usually try to increase weights between sets as you can see on some of the other routines I've listed, and I guess I haven't always noted that I usually go to failure, at least on the last set I do. I know it seems bad to go easy if you're trying to gain size, but I have to limit myself in some areas, and I really want to go all out on the other stuff I do though.

in reference to your shoulder. have your g/f at the very least do deep tissue massage. i know shes not a therapist i would guess but to massage each strand of shoulder muscle with plenty of stretching you will be able to avoid any re injury in the shoulder and the deep tissue work will help with any un noticed scar tissue built up from the old injury. and besides the massages wont cost you much other then what you have to coxe the misses with.
in regards to the weight belt if proper form is used you wont need one. after all you need to be able to work all the muscles able too, and with a belt you will be locking out a few from development. most people wont use them unless thyre injured and working around an injury such as i, (back surgery) or going into max lifts. even so working with injured back i still avoid using one unless im going extremely heavy.

[pliny_2001]

I never belt up but can see why someone may want to on something three reps or below. My $.02

[mukey]

Thanks for the tips Wildstang, now I just gotta get a girlfriend :/

[DEALER]

Thanks for the tips Wildstang, now I just gotta get a girlfriend :/

Keep doing what your doing and they'll be beating down your door in no time, lol.