The4thMan's Transformation Journal

[The4thMan]

Tonight was a pretty good chest and tri night.
Chest/tri
bench press
4x5x110
1x7x110
95lb repout 8 reps at exhaustion

tricep push down
3x10x40

Incline DB press
8,9,10,10x35s

Walked 4 miles yesterday and 4 miles today.

[The4thMan]

Good back and bi day. Doing my best to stay consistent. Eating schedule is all screwy.
Back/bi
Bent Rows
4x6x120
Tbar Rows
5x8x2 plates and 20
chin-ups
2,2,2,1,1,1
EZ Curls
10x45, 5x55, 4x65, 1x75
DB curls
8x20s

[The4thMan]

So definitely struggling to eat enough. On top of that, I walked 18 miles this week lol. Gonna be walking 16 every week, so I need to be getting enough food in.
Squats were rough today. Struggling
6,6,5,6x210 belted last set
SOH Press
5x5x80
Leg Extensions
4x12x#6

[The4thMan]

Today was back and bi. Switched a few things up a bit. Mixed grip failed me on lockout today, so that wasn't good. Gonna be doing forearm work to help out. Farmers carries, forearm DB curls, the like.
Back/bi
Deads
315x5*pr, pretty easy. Gonna add 10 pounds every week.
383 almost locked out. Grip failed me.
Lawn mowers
3x8x45s
Tbar Rows
4x8 2 plates and 25
EZ Curls
3x8x55
Rack pulls
315x2
Lat Pulldowns
12x#6
2x10x#7
6x#8
Forearm work curls and farmers walks

[The4thMan]

Legs/shoulders
OH Press
5x5x85 minus last rep
leg extensions
4x12x#7
back squats
4x6x215 belt

Feeling so much stronger than I ever have for sure.

[The4thMan]

Thursday's workout was pretty crappy. Havent been eating or sleeping right.
Chest Tri on Thursday
5,4x120
3x115
8x95
10x65
Tricep Push Down
10,10,5x50 3x40
Incline DB Press
8,8,7,5x40s

[The4thMan]

Today went pretty well. Feeling good about my deadlifts. But man, gotta keep working on that grip. Back and Bi day kills me.

Deadlifts
5x326

Lawn Mowers
3x8x50's

TBar Rows (no tbar, just underhand grip)
4x8x2 plates and 30

EZ Curls
3x8x45
3,6x65

Forearm work
Forearm Curls
8x60s

Farmers walks
3 lapsx75s

[The4thMan]

Today was ok. Shoulders was crappy. Gonna drop back to 85 prob.

Legs/shoulders
OH Press
2x5x90 4x90
Side raises
15x10s
Lateral raises
20x10s
back squats
3x6x225 belt
1x265*pr
1x275*pr probably 80 degrees no spotter scared to drop to 90

[The4thMan]

Good to see PR's like this.
Chest and Tri
Bench Press
3x5x115
3x1x135*PR probably could have made 2 reps on the first set.

Incline DB Press
3x8,6x40s

Tricep Push Downs
2,10,6x50

Close Grip Bench Press
2x10,9x65

Did the push downs and close grips back and forth, almost like supersets.
Arms were pumped to 15" today, which was cool.
Got a body fat caliper. Right around 20-21% which makes perfect sense. Always thought 17 was a little low.

[The4thMan]

Last night was supposed to be back and bi. I felt super tired and not motivated at all. Sooo...

Deads
5x335 went up 10 lbs
Attempted 405. Got it all but that lock out. So I know I could get the 383 I attempted a few weeks ago. Got my straps and chalk today, so gonna start chalking up soon.

DB Curls
8,8,6x30s

Some forearm work. Crappy day.

[The4thMan]

Let the form catch up to the weight today. Legs only.
Front squats
3x5x135
4x185
5X155

Leg Extensions
12x#7
10x#8
8x#9
15x#6

Calf raises
Plate per sidex20

back squats
3x5x225 belt

[The4thMan]

Need to get my eating together.

Chest/tri
bench press
2x5x120
3x3x120

Incline DB press
8,8,8,7x40s

Tricep push downs
4x8x50

Close grip bench press
3x10X65 failed last rep

[The4thMan]

Friday was
Back/bi
Deads
135x5
225x4
315x2 chalk here on
405x1 *PR
315x7

Lawn mowers
4x8x50s


DB Bicep curls
4x6x30s



Today was
Shoulders
SOHP
5x5x85
3X3x95
115x1 PR

Seated DB press
5,7,7x35s
Shoulders hurting.
Farmers carries with 75s and forearm curls with 60s

[The4thMan]

Today was leg day. Crazy awesome day. Took 4 scoops of c4 and was so pumped it was ridiculous

Back Squats belted
5x230
1x275 pretty easy
0x315 had a good negative down haha totally failed. Think I could put up 290.
7x3x230 some strength training

Goblet Squats
2x12x75 nice and deep

Front Squats
3x5x135 nice and deep, easy like they should be at this weight

Leg Extension Superset Pyramid no rest. This was insane, couldn't walk afterward for a bit
12x#10
8x#9
8x#8
8x#7
8x#6

Quads are 24.5" pumped 7" above the top of the kneecap.

Nothing fantastic but feels good to be getting stronger.

[The4thMan]

Yesterday's chest/tri day was pretty good. Definitely feeling it in my chest now.
Got casein for before bed now. Some pretty good stuff.

Chest/tri (sunday nov 3)
Flat DB Bench Press- These are so much harder and with better isolation for the pecs than barbell. Holy cow.
4x5x45's
10x40s

Incline DB Bench Press
8,7,6,6x40's

Floor DB Presses- These were great. Contract at the top, rest at the bottom.
3x8x35's

Close Grip Bench Press
3x8x70

[The4thMan]

Today was pretty good. Found a random new PR on bent rows that I didn't expect. I had dropped the bb for DBs for a few weeks and now I come back 15-20 pounds stronger. Happy day.


Back/bi
Deads
135x5
225x5
315x3
345x5 5th was wobbly but locked it. Crappy form on the last one

Bent BB rows
5x5x135*PR ESP regarding form.


BB curls
8,5,6x65

DB Curls
8x25s

[The4thMan]

Today was shoulders. Crappy after back day as my lats are sore, but whatever. Took a scoop of whey before and after, and ate food while lifting.

SOHP
5x5x90 last set the first 3 strict form, then just did 4 jerks.
3x5x100 jerks
5x115 jerks

Seated DB Press
8x35s
6,4x40s left shoulder really holding me back. May leave the db presses.

2 sets of a sort of plate rotation superset. Dunno how to describe it, but it kills the delts so fast. Used a 25lb plate. It's basically 10 front raises, 10 presses, 10 OH presses, then 10 plate rotations. Killer.

2x60yardlapx75's DB Farmer's Walks

[The4thMan]

I have decided to try out the 4 week program, Sheiko #29. Barely switching it up, just a tad.

Day 1- Starting out with these maxes
Bench- 135
Squat-275
Deadlift- 380 (can pull 405 but wanna focus on form more)

Bench Press (setsxreps)
1x5x70
2x4x80
2x3x95
3x5x105 should have done 5x3, got confused.

Squat
1x5x135
2x5x165
5x5x190

Bench Press
1x5x70
1x5x80
4x4x95

Dumbbell Flies
5x10x15s

Good Mornings
5x5x135

Floor Presses (to help with sticking point)
3x12x35's

[The4thMan]

Today was Sheiko #29 workout #2. I felt like today was pretty darn good, but extremely draining. I worked 12 hours yesterday, plus walked 4 miles apart from all the walking at work. Crazy weekend. Need to get my eating right if I want to survive this. I'm already wicked tired. Next workout isn't till Wednesday though!

Deadlifts up to knees. With these it's a regular dead, but with a pause at the knees. Definitely adds a challenge.
SetsxReps
1x3x190
2x3x225-chalk
2x3x265-chalk
4x3x285-Belt and chalk

Incline Bench Press- This was new as it was barbell. Definitely felt it.
4x6x95
Floor assisted version of dips. Too much too explain but really felt it in the triceps.
5x5

Rack Pulls from right below the knee cap.
1x4x210-chalk
1x4x250-chalk
2x4x285-belt and chalk
4x3x325-belt and chalk

DB Lunges
5x5x20's. I lack a lot of balance so I started out really light.

DB Situps
3x10x45

So much core work in those deadlifts. Holy cow.

[The4thMan]

Did some side lat raises and a variety of bicep work today. Just want to keep up a little bit with the shoulders and arms.

[The4thMan]

Yesterday was

SOHP
4x6x65

Bent Rows
5x5x115

Tricep Extensions
3x10x40

[The4thMan]

Today was pretty intense. My chest was definitely on fire. I couldn't do dumbbell flies, the 20's and 15's magically disappeared...so I used the pec deck.

Back Squat
1x5x135
1x4x160
2x3x190
5x3x215

Pause Bench
1x5x75
1x4x85
2x3x100
5x3x115

Pec Deck
5x10x60

Pushups
5x10 did them using dumbbells as grips to save my wrists.

Front Squats
2x3x120
2x3x150
4x2x160

Good Mornings
5x5x135

Took over 1.75 hours. Long but good workout.
Focusing on eating cleaner. Lots of protein, trying to time most of my carbs pre, during, and post workout.

[The4thMan]

I posted the rest of my sheiko journal elsewhere. Bench max went to 155 and squat to 315. Haven't tested the deadlift though.

So I still need to test my deadlift max, but I'm back to a bodybuilding routine for now. I'm home for break.





Back and Bi today


Assisted pullups


3x8x88,76,82 lbs of assistance


Lawn Mowers


4x8x40s


Face Pulls


3x10x100,120,100


Shrugs


8x205, 3x8x185


Lying Tbar Rows wide grip


3x8x1 plate


EZ Curls


8,9,9,9x35

[The4thMan]

Today was a good chest/tri day. Tough tho. Won't be able to do legs till Monday unfortunately. This was Thursday's workout. Super sore.

Incline DB Press
8x35s, 3x8x40s
Flat DB Press
3x8x40s
Chest DB Flyes
3x10x25s
Tricep Push downs y bar attachment
3x10x100
Super close grip bench
3x10x65

[The4thMan]

A bunch of different workouts I didn't post.
Back squats 4x8,8,7,6x225 belted
Leg extensions 4x12,10,8,10x210

Sick, lungs hurt, was nearly passing out after every set of squats.

SOHP
7x65 8,8,7,7,10x85 last 5 power jerked
Lateral and front raises 2x10x15
Power Jerks
8x85, 5x105
25lb Plate rotation

Back and bi today. asked for a 10mm single prong inzer forever belt for Christmas and I got it. Love it.
Assisted pullups
8x88lbs assistance
8x70
8x76

Deadlifts
5x135
5x225 belted
3x3x315 belted

Lawn mowers
4x8x45s

Face pull aparts
8X50
3x8x80

EZ CURLS
8,6x55

Preacher curls
2x10x35

Shrugs
3x8x185

Chest and triceps today.
Flat db press
8,6x45s
2x8x40s
Incline BB press
3x6x95
Incline db press
2x8x35s
Chest flies
3x10x25s
Triceps pushdowns ybar
3x10x110
Super close grip bench press
3x10x70


Leg day.
Back Squats- it seems I have a bit of a lean left on the way up...not sure why.
4x8,8,7,7x225 belted
Power Cleans
3x5x115 easy, no starfishing.
Leg Press at the teardrop length to really just hit that.
3x6x500
Calf Press
10x250
10x400
15x400
12x400
Leg Extensions
10x215
2x10x250

[The4thMan]

I'm back at it. Need to make sure my lower back, hamstrings, abs, and shoulders are good and rehabbed before anything gets heavy.
Rack pulls
4 pin
135x6
2 pin
3x135x6

Pull ups
12 plate 3x6

Alternating face pulls
8,10,10x40

Kettle bell swing
8x25

25 second chinup hold at top and negative
1 chin

5 miles on bike 20 minutes

Down to around 200 now.

[The4thMan]

4.4 miles on the bike
16 minutes

Db incline
8x25s
8x35s
3x40s
3x35s
5x30s

Assisted dips
12 platex8 wide grip
15 platex3x8 narrow grip keep this grip

[The4thMan]

I cannot afford to do anything crazy in terms of eating. So basically eating fairly clean while getting back into lifting. I would like to lose some of this fat and firm up. Eventually gain back my strength. Currently just cottage cheese at night after a workout and glucosamine and one a day vitamins. Pretty basic.

[The4thMan]

Today was gonna be legs and shoulders...wasn't gonna do shoulders as they were pretty sore but then after my warm up I felt good.
Quick warm up on bike
1.5 miles in 5.5 minutes

Squats was gonna 5x5 the bar but it was too easy
2x8x45
3x5x95

SOHP
4x8x45

Shrugs
12x45
12x95
12x115
10x135

1 mile sprint on the bike in 2:48

Couple of random things here and there but nothing that adds up.

[The4thMan]

Last night was cardio..30 minutes on the expresso bike..7 miles. 3.5 mile climb in there. Definitely burned after squats.