My log here is going to be my transformation from 152lbs of muscle to my goal weight of 130lbs of muscle. I picked 130lbs because I used to weigh.
My plan:
1) drop weight training down to 3 days a week with a 3 day split: 1) legs and abs 2) shoulders, biceps, triceps 3) back and chest
2) weight workouts will be done with light weights: heaviest weights will be down with the powerlifts: overhead press no more than 85 lbs, deadlift no more than 225 lbs, squat no more than 200 lbs, and bench no more than 115 lbs. My focus when doing my powerlifts will be speed and form. All other accessory exercises will be done with weights 10 to 20 lbs lighter than I have been doing already and my focus will be exercising the muscle and keeping a balanced physique, not growth or strength.
3) rep ranges will be in the 5 to 10 ranges sets will be 3 to 5, rest between sets will be 60 secs or less
4) increase cardio drastically: cardio training will be similar to a triathlete, running, biking, and swimming; interval workouts, long endurance workouts and threshold workouts.
5) diet will remain very similar to before: my current diet is high in fats and protein and low in carbs. Carbs will be added on an as need be basis (I have been training and dieting so long that I can tell when my muscles need more carbs). Also I preform better off of low carbs and high fats, carbs make me fat so I keep enough to meet my energy demands, but not enough to spill over and make me fatter. If I feel I am getting fatter I drop carbs out of my meals. Cheat meal once a week. I eat the same macros everyday approx. 5 meals a day 30-40g of protein 30g of fats and 15g to 20 g of carbs 3 times a day.
My first goal is to work on my cardiovascular endurance. I am not going to attempt to swim until I build a good endurance base and drop a few lbs. I roll on my roller before every workout and do my mobility routine and stretch after my workout so I am not going to post all of that too. If anyone is interested in my mobility work let me know I will post it.
Thurs ran 45 min on the treadmill started at a 9min mile ended at an 8:30 min mile
Fri biked 45 min, kept RPM over 80 and level at 5
Sat weight trained shoulders, biceps and triceps and 25 min on the elliptical easy pace
My quads were numb today. I am not used to doing this much cardio and it was really hard to do the log push presses because my legs were tired, it was actually kindof pathetic, its really hard to push press with completely exhausted legs. I decided to do the elliptical for cardio and my heart rate was much higher on it than usually is on this machine, so I knew my body was fatigued.
Weight workout Saturday
strict overhead press 85lbs super set with split jerk 85lbs 5 reps of each 3 sets
log press 93lbs super set with push press 93lbs 3 sets
seated db shoulder press 30lbs 10 reps 3 sets
db bicep curl 20lbs 10 reps 3 sets super set with overhead db tricep extension 35lbs 10 reps 3 sets
horizontal single arm cable bicep curls 15lbs x 10 reps x 2 sets super set with cable rope tricep pressdowns 60lbs x 10 reps x1 set 50 lbs x10 reps x 2 sets
Today (Sun) ran 45 min on the treadmill.
Today I felt great running, I ran at about on average 8:30min mile for the 45 min, which is still really slow, but the fastest I have run in a long time and its hard to run with all this muscle. My goal is to get that down to 7:30 min mile in a few months, probably around January. My legs are not used to running at all. My hamstrings are sore right now.
Right now I am taking 1IU of GH, 25mcg of t3. I also take 90mg of DHEA, I started that about a month ago, I did some reading and heard some good stuff about it so I thought why not try. I really don't notice anything with it. I also take 20 mg of test a week and right now I am taking 50 mg of nandrolone base a week.
Tomorrow I plan on training legs, deadlifts, squats and lunges, if my hamstrings feel better. I haven't deadlifted in 10 days or so because I deadlift 365x3 and that irritated my hamstring, which I seriously injured in 2017 (ya it still hasn't fully healed) and then I irritated my elbows from my back workout last week and that's when I finally had enough and now I started my new program. So finally some deadlifts will be next. Deadlifting is my favourite
My plan:
1) drop weight training down to 3 days a week with a 3 day split: 1) legs and abs 2) shoulders, biceps, triceps 3) back and chest
2) weight workouts will be done with light weights: heaviest weights will be down with the powerlifts: overhead press no more than 85 lbs, deadlift no more than 225 lbs, squat no more than 200 lbs, and bench no more than 115 lbs. My focus when doing my powerlifts will be speed and form. All other accessory exercises will be done with weights 10 to 20 lbs lighter than I have been doing already and my focus will be exercising the muscle and keeping a balanced physique, not growth or strength.
3) rep ranges will be in the 5 to 10 ranges sets will be 3 to 5, rest between sets will be 60 secs or less
4) increase cardio drastically: cardio training will be similar to a triathlete, running, biking, and swimming; interval workouts, long endurance workouts and threshold workouts.
5) diet will remain very similar to before: my current diet is high in fats and protein and low in carbs. Carbs will be added on an as need be basis (I have been training and dieting so long that I can tell when my muscles need more carbs). Also I preform better off of low carbs and high fats, carbs make me fat so I keep enough to meet my energy demands, but not enough to spill over and make me fatter. If I feel I am getting fatter I drop carbs out of my meals. Cheat meal once a week. I eat the same macros everyday approx. 5 meals a day 30-40g of protein 30g of fats and 15g to 20 g of carbs 3 times a day.
My first goal is to work on my cardiovascular endurance. I am not going to attempt to swim until I build a good endurance base and drop a few lbs. I roll on my roller before every workout and do my mobility routine and stretch after my workout so I am not going to post all of that too. If anyone is interested in my mobility work let me know I will post it.
Thurs ran 45 min on the treadmill started at a 9min mile ended at an 8:30 min mile
Fri biked 45 min, kept RPM over 80 and level at 5
Sat weight trained shoulders, biceps and triceps and 25 min on the elliptical easy pace
My quads were numb today. I am not used to doing this much cardio and it was really hard to do the log push presses because my legs were tired, it was actually kindof pathetic, its really hard to push press with completely exhausted legs. I decided to do the elliptical for cardio and my heart rate was much higher on it than usually is on this machine, so I knew my body was fatigued.
Weight workout Saturday
strict overhead press 85lbs super set with split jerk 85lbs 5 reps of each 3 sets
log press 93lbs super set with push press 93lbs 3 sets
seated db shoulder press 30lbs 10 reps 3 sets
db bicep curl 20lbs 10 reps 3 sets super set with overhead db tricep extension 35lbs 10 reps 3 sets
horizontal single arm cable bicep curls 15lbs x 10 reps x 2 sets super set with cable rope tricep pressdowns 60lbs x 10 reps x1 set 50 lbs x10 reps x 2 sets
Today (Sun) ran 45 min on the treadmill.
Today I felt great running, I ran at about on average 8:30min mile for the 45 min, which is still really slow, but the fastest I have run in a long time and its hard to run with all this muscle. My goal is to get that down to 7:30 min mile in a few months, probably around January. My legs are not used to running at all. My hamstrings are sore right now.
Right now I am taking 1IU of GH, 25mcg of t3. I also take 90mg of DHEA, I started that about a month ago, I did some reading and heard some good stuff about it so I thought why not try. I really don't notice anything with it. I also take 20 mg of test a week and right now I am taking 50 mg of nandrolone base a week.
Tomorrow I plan on training legs, deadlifts, squats and lunges, if my hamstrings feel better. I haven't deadlifted in 10 days or so because I deadlift 365x3 and that irritated my hamstring, which I seriously injured in 2017 (ya it still hasn't fully healed) and then I irritated my elbows from my back workout last week and that's when I finally had enough and now I started my new program. So finally some deadlifts will be next. Deadlifting is my favourite
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