SuicideGripMe's 2015 Transformation Challenge

[SuicideGripMe]

What's up guys. It's been about a year since I've really spent time on here. In that time, I've just finished up my graduate degree from Kean University in Holocaust and Genocide Studies. I've dropped from the 190's to low 170's. My diet has been all over the place as has my training. I've been consistently going to the gym but with varying degrees of motivation and energy. This combined with my erratic diet and busy work/school schedule has caused my gains to really be limited. I've also fallen into the habits of drinking quite frequently (some weeks upwards of 30+ beers) and late or missed meals.

In order to re-energize myself and ensure that I follow through with getting back into the grind, I have signed up for the dymatize transformation challenge. I posted my progress pics in my bodyspace (rough starting point!).

Diet -It will consist of 4-5 high protein, high fat, low carb meals. Most days will be 5 meals, some work days will be 4. Not counting macros... yet.

Supplements - Universal Nutrition Multivitamins, Optimum Nutrition Whey, The Curse (Pre-Workout), Fish Oils, and the last 4 weeks I will be using lipo-6 black.

Training - Instinctive. I will have a traditional split, but I will make adjustments as needed. Sets, reps, exercise selection, etc will be targeted by feel.

[SuicideGripMe]

12/30/2014

Meal 1 - 2 scoops whey, 2 oranges, multivitamin, fish oil pills, pre-workout
Meal 2 - Tuna salad sandwich on rye
Meal 3 - Skirt Steak and Peas
Meal 4 - Skirt Steak and Peas
Meal 5 - 1 cup 1%milk, 1 scoop natural peanut butter

Training - Arms
Seated Alternating DB Curls 2 warm up sets, 4 sets of 6 reps (30's)
Overhead Cable Extensions 2 warm up sets, 3 sets of 8 reps
Rope Hammer Curls 2 sets of 8 reps
Tricep Pushdowns 2 sets of 12 reps
One Arm Cable Curls 2 sets of 12 reps
Close-Grip Pushups 2 sets to failure

Nothing too crazy today. Just good pump work.

[SuicideGripMe]

12/31/2014

Meal 1 - 3 whole eggs, 1 turkey sausage patty, 1tbsp all natural peanut butter, 1tsp local honey, 1 orange
Meal 2 - Open face turkey sandwich with one slice provolone cheese, side salad
Meal 3 - 1 packet instant oatmeal, 2 whole eggs, 3/4 cup milk
Meal 4+5 - Coming later

Training - Legs
Warmed up with mobility work, treadmill
Leg Curls 4 sets of 8 reps (ramped up to a heavy set)
Leg Extensions 4 sets of 10 reps (ramped up to a heavy set)
Front Squats 5 sets of 5 reps (worked up to 205 for 5 really controlled reps), 1 back off set of 10 reps
V-Squat 2 warm up sets, 2 sets of 10 reps
Single Leg Presses 4 sets of 8 reps
Pull Throughs 2 sets of 10 reps, 1 set of 15 reps
Cable Crunches 5 sets of 10 reps
Calves - 6 sets
Finished with fifteen minutes elliptical and stretching.

Happy New Year's Eve all.

[SuicideGripMe]

01/02/2015

New Year's back tracked my diet a bit but back on the wagon today!

Meal 1 - 2 whole eggs, 1 pack instant oatmeal, 3/4 cup of milk, 1 banana
Meal 2 - Ham and large salad
Meal 3 - 2 scoops whey protein, 1 banana
Meal 4 - Grilled talipia and large salad
Meal 5 - Ham

Training - Chest
Warmed up with mobility work, light cable flyes
Incline DB Press 4 warm up sets, 3 sets of 80's for 5 reps, 1 set of 60's for 10
HS Iso Wide Press 2 warm up sets, 2 work sets
Cable Flyes 3 sets of 10 (all paused)
Paused Flat DB Presses 2 sets of 50's for 15 reps (dead here, last set had to sit up and reset)

Ended with 15 minutes high incline walking.

[SuicideGripMe]

01/03/2015

Meal 1 - 2 scoops whey, 1 banana
Meal 2 - 2 strips bacon, 2 eggs, 1 slice swiss cheese, whole wheat wrap
Meal 3 - 1 packet instant oatmeal, 2 whole eggs, 3/4 cup of milk
Meal 4+5 coming later

Training - Back, Light Hamstrings
Lat Pulldowns 5 sets of 8 reps, ramped. 2 sets of single arm pulldowns
Cable Rows 2 warm up sets, 2 sets of 8 reps
Pull-Ups 1 set of 10 reps, emphasis on control and pauses at bottom.
BB Rows 2 warm up sets, 2 sets of 10 reps, 2 sets of 6 reps
DB Rows 2 sets of 10 reps (I usually like to do a machine row at the end but it was taken)
Leg Curls 5 sets of 6 reps (ramped)
RDL's 2 warm up sets, 2 sets of 8 reps

[SuicideGripMe]

01/05/2015

Meal 1 - 2 whole eggs, 1 pack oatmeal, 3/4 cup milk, 1 orange
Meal 2 - Blackened Tilapia, large salad
Meal 3 - Breaded Baked Cod, large salad
Meal 4 - 2 whole eggs, 1 turkey sausage patty, 1 orange
Meal 5 - Coming later

Training - Shoulders/Arms

Face Pulls 5 sets ramped to a heavy set of 8 reps
Seated DB Press 2 warm up sets, 2 sets of 10 with 50's (no lockout, strictly slow form/tension)
Rear Delt Flyes 2 sets of 8 reps
Seated DB Laterals 2 sets of 10 reps
Machine Laterals 2 sets of 8 reps

Arm work was hammer curls, tricep extensions, cable curls, and tricep pushdowns.

[SuicideGripMe]

01/06/15

Meal 1 - 2 scoops whey, 1 apple
Meal 2 - Tuna Sandwich on Rye, black tea
Meal 3 - Baked Ham and Salad
Meal 4 - Grilled Chicken and Green Beans
Meal 5 - 1 cup milk, 2tbsp peanut butter

Training - Quads
Olympic Squats (haven't done these in 2+ years, didn't want to go too heavy today) 8 sets of 5, progressively heavier, concentrating on slow controlled reps, worked up to 250
V-Squats 2 sets of 12 reps
Leg Extensions 2 sets of 12 reps
**The tension on these sets really killed me**

[SuicideGripMe]

1/9/15

Training - Chest
Incline DB Press 3 warm up sets, 3 sets of 80's for 5 reps
Paused Flat DB Press 3 sets of 10 reps
Incline Machine Press 4 sets, progressively heavier
Flyes 2 sets of 10 reps

[SuicideGripMe]

1/10/15

Training- Back and Hamstrings
Lat Pulldowns 5 sets of 6 reps ramped
Cable Rows 5 sets of 6 ramped, 1 back off
Pull-Ups, rest pause 10 reps, 10 breaths, 3 reps, 10 breaths, 3 reps
DB Rows 4 sets of 8 reps

Rdl's 4 warm up sets, 2 work sets of 10 reps
Pullthroughs 2 sets of 15 reps
Leg Curls 3 sets of 12 reps

[SuicideGripMe]

1/12/15

Diet

Meal 1 - 2 scoops whey, 1 banana
Meal 2 - 3 whole eggs, 1 pack instant oatmeal, 2/3 cup mil
Meals 3,4, 5 coming later

Training - Shoulders and Arms
Face Pulls 4 sets progressively heavier, triple drop set
Leaning DB Laterals 3 sets of 8 (1.5 reps), 2 sets of 6
DB Press (rest pause) 1 warm up set, 12 reps, 10 breaths, 5 reps, 10 breaths, 5 reps
High Cable Pulls 4 sets of 8 reps

DB Curls 2 warm up sets, 4 sets of 6-12 reps
Tricep Extensions 2 warm up sets, 4 sets of 10
Cable Curls 3 sets of 10 reps
Tricep Pushdowns supersetted with close-grip pushups 2x10, 2x10

[SuicideGripMe]

1/14/15

Meal 1 - 3 whole eggs, 1 pack instant oatmeal, 2/3 cup milk
Meal 2 - 1/2lb burger (post-workout cheaty meal)
Meal 3 - Large Salad, 1 serving lasagne (meat, mozzarella, noodles, spinach)
Meal 4 - 1 scoop whey, 1 clementine
Meal 5 - 2 whole eggs, 1 whole wheat waffle, 1 large carrot

Training - Legs
Paused Lying Leg Curls 2 warm up sets, 2 sets of 8
Paused Leg Extensions 2 warm up sets, 2 sets of 8
Front Squats 2 warm up sets, 3 sets of 8 reps
V-Squats 5 warm up sets, 1 work set of 15 reps
Lunges 2 sets of 6 reps (lots of tension)
Leg Press 1 warm up set, 1 work set of 35 reps
Pullthroughs 2 sets of 8 reps

50 minutes of LISS cardio later in the evening.

[SuicideGripMe]

1/16/2015

Meal 1 - 2 strips bacon, 2 eggs, 2 pieces toast, 1 clementine
Meal 2 - 2 eggs, 1 apple, 1 clementine
Meal 3 - 2 scoops whey, 1 apple
Meal 4 - grilled chicken with yogurt sauce
Meal 5 - Baked lasagne with lots of spinach

Training - Chest
Paused Flat DB Presses 3 warm up sets, 3 work sets of 75'sx6, 1 set of 50's for 12
Machine Flyes 2 sets of 10 reps
Incline Machine Press 1 warm up set, 2 work sets of 6 reps
Cable Flyes 2 sets of 10 reps
1 hour LISS cardio

[SuicideGripMe]

1/17/2015

Meal 1 - 3 eggs, 1 pack instant oatmeal
Meal 2 - 2 eggs, mushrooms, cherry tomatoes, 1 banana
Meal 3, 4, 5 - coming later

Training - Back/Hams

Lat Pulldowns 5 sets of 10, ramped up
Paused Cable Rows 4 sets of 6 ramped up, 1 back of set of 15 reps
Football Stance DB Rows 1 warm up set, 4 sets of 8, straight sets
Pull-Ups 2 sets of 8
T-Bar Machine Rows 1 warm up set, 3 sets of 6

RDL's 4 warm up sets, 2 sets of 6 reps
Single Leg Curls 3 sets of 8 reps (lots of focus on negative and contraction)

[bbowsh54]

Excellent work in here!!!

Love the details on your diet...

Best of luck, you're killing it.

[SuicideGripMe]

Excellent work in here!!!

Love the details on your diet...

Best of luck, you're killing it.

Thanks man. Diet is mostly on point but I have cheat nights. It's hard, the "bar" lifestyle is something that is probably still my biggest pitfall. Grabbing beers and a burger is just something that I've built into my lifestyle that I'm trying to change. Baby steps though!

[SuicideGripMe]

1/19/15

Forgot to update my shoulder/arms workout on here. Pretty much a mirror image of last weeks!

[SuicideGripMe]

1/21/15

Meal 1 - 2 eggs, 1 pack instant oatmeal, 1 banana
Meal 2 - 2 eggs, 1 mini bagel with butter, 1/2 cup of mushrooms
Meal 3 - Two grilled chicken thighs with bbq sauce, 1 cup green beans
Meal 4 - Skyr (icelandic yogurt)
Meal 5 - Coming later

Legs
Paused Single Leg Curls 2 warm up sets, 2 work sets of 8 reps
Paused Leg Extensions 2 warm up sets, 2 work sets of 8 reps
V-Squats 3 warm up sets, 2 sets of 8 with 3 plates, 1 set of 15 reps with 3 plates (challenge set)
Leg Press 2 warm up sets, 1 rest pause set of 40 reps
Lunges 2 sets of 8 reps
Pullthroughs 2 sets of 10 reps
Calf Presses 5 sets of 8 reps

Not crazy weight, just really going for hard pump work today. Joints have been feeling great too.

[SuicideGripMe]

1/23/15
Training - Chest
Iso-Wide Grip HS Press 4 sets of 8 with tension holds, 1 drop set
Incline DB Press 2 warm up sets, 2 sets of 6-8
Flyes 2 sets of 10 reps
Flat DB Presses 2 sets of 15

1/24/15
Lat Pulldowns 5 sets of 6 ramped
Cable Rows 2 warm up sets, 2 sets of 8 reps
HS Low Rows 2 sets of 10 reps, 3 sets of 6 reps
DB Rows 2 sets of 15 reps
Pullovers 2 sets of 15 reps

[SuicideGripMe]

1/26/15

Meal 1 - 2 scoops whey, 1 banana
Meal 2 - 3 eggs, sauteed mushrooms, broccoli, asparagus
Meal 3 - 2 mandarins, 1 scoop whey
Meal 4 - 1/2 corned beef sandwich, large salad
Meal 5 - a few slices of ham, 1/2 cup baby carrots
Meal 6 - 1 cup milk, 1 tbsp peanut butter

Training-Shoulders/Arms
Paused Face Pull 4 sets of 8, ramped
DB Shoulder Press 2 warm up sets, 4 sets of 8
Seated Laterals 4 sets of 8 reps
Hi-Cable Rows 2 sets of 10s

Arms consisted of incline curls, tri pushdowns, cable curls, and cable extensions.

Good feeling workout.

[SuicideGripMe]

1/27/15
*Decided to do an extra chest/back day, nothing heavy just a lot of volume work*

Meal 1 - 2 scoops whey, 1 banana
Meal 2 - (pre-workout big meal) 2 eggs, 2 sausage patties, 2 pieces bacon, potatoes and mushrooms
Meal 3 - 2 scoops whey, 1 mandarin
Meal 4+5 coming later

Training - Chest/Back
Super-Set Flat DB Press/Chest Supported T-Bar Rows 6 sets of 5 reps
Super-Set Incline HS Press/Lat Pulldowns 5 sets of 5 reps
Super-Set Cable Rows/Machine Flies 4 sets of 6-8 reps
Ended with face pulls and 30 minutes incline walking.

[SuicideGripMe]

PC was acting up so didn't log this past week. Diet and training has been good, two bad cheat drinking nights thrown in.

[SuicideGripMe]

2/6/15

Meal 1 - 2 eggs, 1 pack instant oatmeal, 1 mandarin
Meal 2 - 2 eggs, 1 pack instant oatmeal, 1 mandarin
Meal 3 - 2 scoops whey
Meal 4 - Chicken and vegetable soup
Meal 5 - peanut butter on whole wheat waffle, 1 cup milk

Training - Chest
Incline HS Press 6 sets of 6, ramped up 2 work sets
Incline DB Press 1 warm up set, 5 sets of 8 reps (all tension work)
Machine Flyes 4 sets of 12 reps
Finished with 30 minutes of cardio.

[SuicideGripMe]

2/7/15

Meal 1 - 2 scoops whey, 1 apple
Meal 2 - Mushrooms, Broccoli, a few ounces of sausage, topped with a fried egg
Meal 3 - 1 scoop whey
Meal 4+5 coming later

Training - Back (low intensity, high volume)
Banged out a good assortment of movements with my girlfriend... Lat Pulldowns, cable rows, cable pullovers, DB Rows, HS Rows, low cable rows, and V-Bar Pulldowns. Most were done for 3-5 sets in the 6-12 rep range, nothing crazy and no where near failure. Was definitely training for the pump today, but felt great.

[SuicideGripMe]

2/9/15

Meal 1 - 2 scoops whey, 1 banana
Meal 2 - 2 eggs, 1 pack instant oatmeal
Meal 3 - chicken parm cutlet, 1 Italian sausage grilled asparagus
Meal 4 - 2 eggs, 1 piece of Italian bread
Meal 5 - 1 cup milk, 1 tbsp peanut butter

Training - Shoulders and Arms (high volume day)
Shoulders - Hit of a ton of movements today, face pulls, DB shoulder pressing, DB laterals, Rear Delt Flyes, Cable Laterals, and Smith pressing.
Arms - DB Curls, close-grip pushups, rope cable curls, tricep pushdowns, and incline DB curls.\

Training took nearly 2 hours but felt great.

[SuicideGripMe]

2/11/15

Meal 1 - 2 eggs, 1 packet oatmeal, handful of blackberries
Meal 2 - 1 scoop whey protein, 1 banana
Meal 3 - 12 inch chicken teriyaki subway sandwich, diet cock
Meal 4 - a couple of beers, some roasted duck with cherries and bread (fancy)
Meal 5 - 3 egg and cheese sandwich

Training Legs - Hit off high volume again. Leg extensions, leg curls, front squats, v-squats, leg pressing, lunges, and rdl's. Also did a lot of calf work.

[SuicideGripMe]

2/12/15

Meal 1 - 2 eggs, 1 packet oatmeal, 1 banana
Meal 2 - Tuna Sandwich on rye
Meal 3 - 1 scoop whey, 1 banana
Meal 4 - Rice noodles, round steak, bok choi
Meal 5 - 2 cups milk, 2 tbsp peanutbutter

Training - Cardio (LISS on elliptical for 60 mins)

[SuicideGripMe]

2/13/15

Meal 1 - 2 scoops whey, 1 banana
Meal 2 (postworkout) - omelet (spinach, egg, feta), 2 slices whole wheat bread with butter, side of potatoes
Meal 3 - small salad with a bit of chicken
Meal 4 - 1.5 scoops whey
Meal 5 - eggplant parm with a few pieces of Italian bread
Meal 6 - 1 cup milk

Training - Chest
Incline HS Press 6 sets of 6, ramped to heavy set (no pauses and good controlled form and tension), hit 2 plates each side
Incline DB Press 1 warm up set, 4 sets of 50's for 8 reps, 1 set of 50's for 15 reps
Machine Flyes 4 sets of 8 reps
Incline Smith Press 5 sets of 8 reps (ramped up)

[SuicideGripMe]

2/14/15

Hit back with the girlfriend and had a cheat day. Valentine's Day diet is hard... Back on track.

[SuicideGripMe]

2/16/15

Meal 1 - 2 eggs, 1/2 cup milk, 1 pack instant oatmeal, 1 orange
Meal 2 - Meatloaf, mashed potatoes, peas
Meal 3 - Chicken Catiatore, pasta, salad, 2 glasses red wine, a little bread
Meal 4 - Meatloaf, mashed potatoes, peas

Training - Shoulders and Arms
Upper Back Straight Bar Rows 4 sets, ramped
Single Arm DB Lateral's 3 sets of 8 reps (20 lb DB)
DB Presses 1 warm up set, 4 sets of 8 reps (50's)
Super-Set Machine Rear Delt Flyes/Laterals

Did a triple rest pause set of pull ups here, 10 reps, 10 breaths, 5 reps, 10 breaths, 5 reps

Arm training consisted of DB Curls, close-grip push ups, cable curls, and tricep pushdowns.

[SuicideGripMe]

2/17/15

Meal 1 - 2 eggs, 1/2 cup milk, pack of instant oatmeal, 1 orange
Meal 2 - leftover meatloaf, mashed potatoes, peas
Meal 3 - (big meal) 2 grilled cheese sandwiches, 3 eggs, 1 cup of tomato soup
Meal 4 - orange, banana, 1 cup milk, 1 scoop whey

No training today. Been adding in more carbs this week. Not looking forward to the low carb phase.