IIFF's MusclePharm 'Back to the Grind' 6-Week Transformation Challenge Log #MPGRIND

[InItForFitness]

* WELCOME EVERYONE *


First off let me say thanks for taking the time to check out my log and (hopefully) follow along in my journey during this 6-week transformation process

I've decided to log throughout the entire contest, not only as an additional factor for accountability, but to let you all get a bit of my mindset and philosophies in regards to both training and nutrition, as well as some feedback, bounce ideas off one another, and just have a good time in general.

I think this will be a great way to get to know some of you guys, and let you get to know me.



I hope you enjoy the log and best of luck to all my fellow competitors!



Before Pictures







Starting Weight

180lbs


Starting Lifts

Bench Press : 300lbs
Squat : 320lbs
Deadlift : 410lbs





Plan/Goal Throughout The Log/Contest

I'll be following a semi-self outlined training structure and 'Flexible' style of dieting.
While monitoring strict training + nutritional intake to ensure consistent progression from week to week and create the most mass in this time frame.



Training Outline

Sunday - Chest & Back + LISS
Monday - Legs, Arms & Abs
Tuesday - HIIT
Wednesday - Chest
Thursday - Back + LISS
Friday - Legs, Arms & Abs
Saturday - HIIT


Nutrition Outline

Calories : 4,000
Protein : 250g
Carbs : 500g
Fat : 111g


Supplement Outline

Pre-Workout : SCREAM (BodyBuilding.com Platinum Series)
BCAA : Amino Recovery (BodyBuilding.com Platinum Series)
Protein : Protogen (BodyBuilding.com Platinum Series)
Multivitamin : Orange Triad (Controlled Labs)
Fish Oil : OxiMega (Controlled Labs)
Fruits & Greens : Phytoform (Prime Nutrition)




I believe that pretty much covers everything for my introduction and outline of my program.

Feel free to ask any questions and I'll happily answer

[InItForFitness]

MusclePharm 'Back to the Grind' Transformation Challenge : Week 1 : Sunday 8/24 - Chest & Back + LISS

Week 1 Challenge Video





Morning Weigh In

182lbs



Workout



Weight Training

Flat Bench Press - 135 x 10 (warm up) / 185 x 4 / 205 x 4 / 225 x 4 / 255 x 1 / 285 x 1 / 300 x 1 / 225 x 6 (cool down set)
Bent Over Row - 135 x 10 (warm up) / 135 x 6 / 155 x 4 / 165 x 4 / 175 x 2 / 185 x 2 / 205 x 2
Incline DB Bench Press - 60 x 10 (2 sets) / 70 x 10 (2 sets)
T-Bar Row - 3 Plates x 10 / 3 Plates + 10 x 10 / 3 Plates + 20 x 10 / 3 Plates + 25 x 10
Incline Cable Fly - 50 x 10 / 60 x 10 / 70 x 10 / 50 x 20
Seated Cable Row - 120 x 10 / 130 x 10 / 140 x 10 / 150 x 10
Rack Pulls - 135 x 10 / 225 x 6 / 275 x 4 / 315 x 4 / 375 x 4


Videos

225 x 6 Bench (Cool Down)


3 Plates + 25 x 10 T-Bar Row


150 x 10 Seated Cable Row




You'll notice I switch my rowing position halfway through my set on the Seated Cable Row and T-Bar Row.
I like to use this technique as I feel it gives a much more balanced and fuller back development by incorporating a larger amount of the muscles into the workout.


Cardio

Stationary Bike - 20 Minutes LISS



Meal of the Day

Peanut Butter + Banana Protein Pancakes



Calories : 1,375
Protein : 70g
Carbs : 203g (19g Fiber)
Fat : 38g

[InItForFitness]

MusclePharm 'Back to the Grind' Transformation Challenge : Week 1 - Legs & Abs


Morning Weigh In

180lbs



Workout



Weight Training

Squats - 135 x 6 (warm up) / 185 x 6 / 225 x 4 / 275 x 4 / 315 x 2 / 225 x 8 / 225 x 6 / 185 x 2 / 185 x 20
Leg Press + Calf Press (SUPERSET) - 270 x 10 (2 sets) / 270 x 8 (2 sets)
Lying Leg Curls + Seated Leg Extensions (SUPERSET) - 120 x 10 + 120 x 10 / 120 x 10 + 140 x 10 / 140 x 10 + 140 x 10 / 140 x 10 + 160 x 10
Seated Single Leg Calf Raises - 50 x 10 (4 sets)
Crunches + Oblique Crunches (Superset) - Bodyweight x 12 (2 sets) / Bodyweight x 10 (2 sets)


Videos

315 x 2
Need to stretch out + foam roll a bit better in the mornings to loosen up and work on depth.



185 (Bodyweight + 5lbs) x 20




Meal of the Day

Chicken & Dumplings



Calories : 478
Protein : 35g
Carbs : 58g
Fat : 13g

[Mcfreako]

Good luck homie!

I'll check in and follow ya

[I3odyI3uilder]

In... looking beastly!

[danap3681]

IN, SUBBED and all that... you know I love your journals!!


And you know it is truly amazing when you get a calculation of the total amount of weight you lifted in one workout!! That is alot of iron you are slinging around!

[cumminslifter]

you know im in on this. first page broskie. KILL IT!!

[InItForFitness]

Good luck homie!

I'll check in and follow ya

In... looking beastly!

IN, SUBBED and all that... you know I love your journals!!


And you know it is truly amazing when you get a calculation of the total amount of weight you lifted in one workout!! That is alot of iron you are slinging around!

you know im in on this. first page broskie. KILL IT!!

Thanks for all the support everyone!

[InItForFitness]

MusclePharm 'Back to the Grind' Transformation Challenge : Week 1 - HIIT


Morning Weigh In

180.2lbs



Workout



* REST DAY *


Cardio

Stationary Bike - 20 Minutes LISS + 5 Minutes HIIT
Treadmill - 10 Minutes LISS + 5 Minutes HIIT



Meal of the Day

Greek Yogurt & Apple Butter Stuffed Crepes
Double Stacked Bacon, Egg, & Cheese Bagel
Banana



Calories : 1,471
Protein : 87g
Carbs : 200g (17g Fiber)
Fat : 41g

[danap3681]

OMGah!!! That bagel looks GREAT!!! I am so proud of you Casey!! You do so well with your meals and cooking them. They always look amazing!! Plus... it is like "a dude who can cook his own meals" What???

[InItForFitness]

OMGah!!! That bagel looks GREAT!!! I am so proud of you Casey!! You do so well with your meals and cooking them. They always look amazing!! Plus... it is like "a dude who can cook his own meals" What???

You always make my day Dana!


Nutrition = Key.
Although I'm sure by now you know how I feel on the subject LOL



In my opinion, every man should at least have some form of basic cooking skills.
Doesn't need to be nothing fancy, and the majority of my meals are relatively simple.

It seems like there is too much reliance on stereotypical 'roles' in society today with males tending to lack certain survival skills because they feel as long as they find a relationship, things will be provided by the female...and it's just illogical.


Be able to do your own damn laundry.
Wash the phucking dishes instead of letting them sit in the sink until someone else does.
Cook your own food.
Be a god damn man.








/rant

[KevinF88]

I'll be following your progress man, keep up the good work.

For T-Bar rows give this a try. I'll never go back after doing them like this.

[InItForFitness]

I'll be following your progress man, keep up the good work.

WHOA!

Honestly, so excited to see you following along.




Welcome to my log by the way, if you've never experienced an IIFF log, you're in for a treat lol

For T-Bar rows give this a try. I'll never go back after doing them like this.

Never thought about that before, but it seems like a great technique.
I'll be sure to give it a go at my next back session and give some feedback.


This is why I love journaling, always pick up some great tips & tricks along the way

[danap3681]

You always make my day Dana!


Nutrition = Key.
Although I'm sure by now you know how I feel on the subject LOL



In my opinion, every man should at least have some form of basic cooking skills.
Doesn't need to be nothing fancy, and the majority of my meals are relatively simple.

It seems like there is too much reliance on stereotypical 'roles' in society today with males tending to lack certain survival skills because they feel as long as they find a relationship, things will be provided by the female...and it's just illogical.


Be able to do your own damn laundry.
Wash the phucking dishes instead of letting them sit in the sink until someone else does.
Cook your own food.
Be a god damn man.








/rant

Funny you say that. My husband was spoiled by his mother and she did everything for him. He is very dependent on me as far as cooking, cleaning and laundry. Hell he can't even boil tea!! SRS!!

Lately as my son has gotten older I make him do things for himself. I always fix their dinner plates because it is less clean-up for me but Saturday and Sunday my son asked me to fix him lunch and I told him to do it himself. He said you would do it for Daddy why not me. Told him I wanted him to be able to do things for himself and not depend on someone else to do it. He said well I am never leaving home so it doesn't matter. LOL!! Think again Junior!! That ain't happening!

[InItForFitness]

MusclePharm 'Back to the Grind' Transformation Challenge : Week 1 - Chest


Morning Weigh In

180lbs



Workout



Weight Training

*10 Minutes Light Stretching*

Incline Bench Press - 135 x 6 (warm up) / 135 x 10 / 155 x 10 (2 sets) / 165 x 10 (2 sets)
Flat Bench Press - 155 x 10 / 175 x 10 (2 sets) / 205 x 10 (2 sets)
Incline Cable Fly - 60 x 10 / 70 x 10 (3 sets)
Decline Bench Press - 185 x 10 (2 sets) / 175 x 10 / 165 x 10 / 155 x 10

Cardio

*NO CARDIO*


Meal of the Day

Cream Cheese & Jelly Stuffed French Toast Rolls
2 Jumbo Eggs Scrambled
3 Slices Bacon



Calories : 827
Protein : 39g
Carbs : 74g
Fat : 43g

[danap3681]

Cream Cheese & Jelly Stuffed French Toast Rolls


^^^^ do want! Do tell. That is something I would love to try!

[InItForFitness]

Cream Cheese & Jelly Stuffed French Toast Rolls


^^^^ do want! Do tell. That is something I would love to try!

Simple to prepare and absolutely delicious!


Simply take however many pieces of bread you want to make into rolls.
Trim the crust/edges so it forms a square.
Layer small amount of whatever desired filling onto each square and simply roll them into shape.
Pinch the opening down to help keep it sealed and dip in egg wash.
Cook and enjoy

[cumminslifter]

Simple to prepare and absolutely delicious!


Simply take however many pieces of bread you want to make into rolls.
Trim the crust/edges so it forms a square.
Layer small amount of whatever desired filling onto each square and simply roll them into shape.
Pinch the opening down to help keep it sealed and dip in egg wash.
Cook and enjoy

this you?

[InItForFitness]

this you?

No...































...but that looks a lot like dat chick who always was trying to make me pancakes in the morning

[InItForFitness]

MusclePharm 'Back to the Grind' Transformation Challenge : Week 1 - Back + LISS


Morning Weigh In

180.1lbs



Workout



Weight Training

*10 Minutes Light Stretching*

Pull Ups - Bodyweight x 6 (7 Sets) / x 8 (3 sets)
T-Bar Row - 3 Plates + 25 x 6 (2 sets) / 3 Plates + 20 x 10 (2 sets) / 3 Plates + 15 x 10 (2 sets)
Seated Cable Row - 140 x 10 (2 sets) / 120 x 10 (3 sets) / 100 x 16
Lat Pulldown (Alternating Grip) - 100 x 10 (4 sets - 2 per grip)
Rack Pull - 225 x 6 / 275 x 4 (2 sets) / 315 x 4 (3 sets)






Cardio

Stationary Bike - 30 Minutes LISS


Meal of the Day

Chicken & Cheese Quesadillas with Refried Beans and Sour Cream



Calories : 1,367
Protein : 127g
Carbs : 81g
Fat : 38g

[I3odyI3uilder]

Looks delish bro! Jelly

[InItForFitness]

Looks delish bro! Jelly

Gotta keep the diet satisfying.
One of my keys to success.


If you don't love what you do, why do it?!

[InItForFitness]

MusclePharm 'Back to the Grind' Transformation Challenge : Week 1 - Legs, Arms, & Abs


Morning Weigh In

180.6lbs



Workout



Weight Training

*15 Minutes Light Stretching*

Deadlift - 225 x 6 (warm up) / 275 x 4 / 295 x4 / 315 x 4 / 335 x 2 / 355 x 2 / 365 x 2/ 405 x 1
Leg Press - 270 x 12 / 270 x 10 / 360 x 12 / 360 x 10 / 450 x 4 / 500 x 2
Leg Extensions - 140 x 10 (3 sets) / 160 x 10
Leg Curls - 120 x 10 (2 sets) / 140 x 10 (2 sets)
Single Leg Calf Raises - 60 x 10 (4 sets)
Weighted Crunches/Oblique Crunches - 25 x 15 / 25 x 12 / 25 x 10 / 45 x 6

*ADDITIONAL WORK DONE FOR ARMS*


Cardio

* REST DAY *



Meal of the Day

Spicy Chicken Alfredo


Calories : 905
Protein : 114g
Carbs : 63g
Fat : 11g

[I3odyI3uilder]

Damn you! you always have some tasty looking meals!

[InItForFitness]

Damn you! you always have some tasty looking meals!

Thanks bro lol
They're really pretty simple though honestly.

Just dice up the chicken and toss it in a pan with some seasoning.
Cook the noodles.
Add together and top with alfredo sauce out of a can.

Total time is like 15 minutes start to finish.

[I3odyI3uilder]

Thanks bro lol
They're really pretty simple though honestly.

Just dice up the chicken and toss it in a pan with some seasoning.
Cook the noodles.
Add together and top with alfredo sauce out of a can.

Total time is like 15 minutes start to finish.

I will have to try this on one of my high carb days! Thanks

[danap3681]

Back looks amazing Casey! Dem traps!!! I do alternating grips when I do pull downs but my reverse grip is close so thinking I may swap up next time and move grip a little wider.

Oh and please pass me some of that chicken alfredo! K. Thanks!!!!

[InItForFitness]

Back looks amazing Casey! Dem traps!!! I do alternating grips when I do pull downs but my reverse grip is close so thinking I may swap up next time and move grip a little wider.

Oh and please pass me some of that chicken alfredo! K. Thanks!!!!

Strong Back = Strong Physique
Chest & Arms = Overrated




WHAT?!



Yeah, I said it!

[InItForFitness]

MusclePharm 'Back to the Grind' Transformation Challenge : Week 1 - LISS


Morning Weigh In

181lbs



Workout



Weight Training

*REST DAY*


Cardio

Stationary Bike - 40 Minutes LISS


Was scheduled for HIIT today but just wasn't feeling up to it after yesterday's heavy deadlifting session, so went ahead and just got some LISS in to start the day.



Meal of the Day

Spaghetti with Ground Turkey & 3 Cheese Sauce


Calories : 659
Protein : 43g
Carbs : 75g
Fat : 19g

[enexi0688]

You da man. In for awesome work and motivation.