IIFF OBF 2015 Challenge : 'Dedication to Transformation'

[InItForFitness]

WELCOME EVERYONE!




Let me start by thanking you for joining in and following along during this process.
This will be my official log for the duration of the 2015 OBF Transformation Challenge.

I will use this log to document every aspect of the process from training, to nutrition, to everyday life and shenanigans



Hope you enjoy and I look forward to getting to know some of you along the way.
Best of luck to everyone else competing!



I. Starting Stats

Weight
185.2lbs

Measurements
Chest : 36"
Waist : 32.5"
Hips : 32.5"
Arms (Bicep) : 14" / 16" (Flexed)
Legs (Upper) : 24.5"

Lifts
Bench : 315lbs
Deadlift : 430lbs
Squat : 330lbs




II. Training Program

I'll be following Jim Wendler's 5/3/1 + Dave Tate's Periodization Bible for accessory work (with a bit of individual variance in selection/rep+set scheme)




III. Nutrition Outline

This will vary greatly throughout the process, as I'll be both bulking & cutting throughout the transformation.


Bulking Nutrition (4 weeks)
Calories : 4,000
Protein : 200g
Fat : 133g
Carbs : 500g


Transition (2 weeks)
Calories : 3,000
Protein : 188g
Fat : 100g
Carbs : 338g


Cutting (10 weeks)
Calories : 2,600
Protein : 195g
Fat : 87g
Carbs : 260g



These are rough estimates/baselines for each individual phase, however adjustments will be made throughout as I feel necessary and based on how I'm responding with my training and body composition changes.



IV. Goal For The Contest

I will be continuing my current bulk for the first 4 weeks in an attempt to push a final off-season weight of 190-195lbs, then slowly transition into a cut/contest prep phase for the two weeks, followed by a (relatively) aggressive 10 week cut to really reveal my development.




*PICTURES IN FOLLOWING POST*

[InItForFitness]

BEFORE PICTURES

Front Relaxed


Back Relaxed


Side Relaxed


Optional #1


Optional #2


Weight Proof


Date Proof

[HarleyAdrian]

First of all let me start by saying thank you for your service!!!!!! Love your log so far. Is this required of everyone? I mean a personal log? Done have to come up with our own? I love the job that you have done on yours so far. Look forward rot seeing your progress.

[TMcDermid]

Sick bro. I will be creating a log as well - simply for accountability. Looks like we have the same starting weight however, I am not as tight as you! Look forward to seeing your results man.

[JulieC26]

"Unhealthy life, unhealthy wife" hahahaha
But looking good so far~ Starting this transformation as well!
Good luck and definitely will follow your journey as well as others, for motivation!!!

[qstick99]

Sub'd and looking forward to following

[InItForFitness]

Wow, great response already!
Excited to have all of you following along, and looking forward to getting to know you along the way



@HarleyAdrian : I don't believe logs are necessary for the contest, they are just a good way to assist in keeping accountability and also sharing with others ideas back and fourth in regards to training, dieting, etc.

[InItForFitness]

5/3/1 : Cycle 2 - Week 3

Actually in the final two training days of my last week of cycle 2 on 5/3/1, so the initial log/workout is going to look a little weird since it's starting in mid-training week for me.

Only have Squats left tomorrow, then heading into some light/rest days, followed by a deload week, and then running into the start of the 3rd cycle.



Weight

186lbs


Workout



*10 Minutes Stretching + Mobility*

Main Lift

* % = Based on 90% of Training Max *

Deadlift
135 x 5 - w.u. (40%)
155 x 5 - w.u. (50%)
175 x 3 - w.u. (60%)
225 x 5 - 75%
240 x 3 - 85%
280 x 1(+1) - 95%
320 x 1 <--- *NEW 1RM PR*

Bench Press Top Set - 280 x 1(+1)


Bench Press Heavy Single - 320 x 1 <--- *NEW 1RM PR*


Additional Work

Pullups
BW x 6 (6 sets)

Incline Cable Fly
45 x 12 (4 sets)

Seated Cable Row
120 x 12 (4 sets)

Low Cable Crossover
40 x 12 (4 sets)

Dumbbell Curl
25 x 12 (4 sets)

Side Lateral Raise
15 x 12 (4 sets)

Cable Tricep Pushdown
40 x 12 (4 sets)

Cardio

N/A



Food Pron

3 Whole Eggs.
1 Whole Sliced Potato.
3 Slices Whole Wheat Cinnamon Bun Protein French Toast topped with Banana & Syrup
2 cups Whole Milk.

[penny0527]

In for support and confusion of two logs

[InItForFitness]

In for support and confusion of two logs

It'll honestly pretty much be copy/paste between my main log and this.

Just wanted to run a personal log for the transformation to allow other participants to be involved and follow along.



Also this will be easier to keep up with my personal updates as it's not clustered by the addition of the other two members and responding to ALL of the training sessions.

[Mcfreako]

U know I'm in bro

[Tannerus4]

Subbeddddd

[koweanguy]

Similar lifts, but mirin' your incredible physique

[ASNicole14]

First of all let me start by saying thank you for your service!!!!!! Love your log so far. Is this required of everyone? I mean a personal log? Done have to come up with our own? I love the job that you have done on yours so far. Look forward rot seeing your progress.

Yes i am inspired to do a personal log as well!

[ASNicole14]

It'll honestly pretty much be copy/paste between my main log and this.

Just wanted to run a personal log for the transformation to allow other participants to be involved and follow along.



Also this will be easier to keep up with my personal updates as it's not clustered by the addition of the other two members and responding to ALL of the training sessions.

Very true! I will do the same! Thanks

[InItForFitness]

5/3/1 : Cycle 2 - Week 3


Weight

184.6lbs


Workout



*10 Minutes Stretching + Mobility*

Main Lift

* % = Based on 90% of Training Max *

Squat
135 x 5 - w.u. (40%)
155 x 5 - w.u. (50%)
185 x 3 - w.u. (60%)
230 x 5 - 75%
260 x 3 - 85%
290 x 1(+2) - 95% <--- *NEW REP PR @290LBS*
315 x 1
340 x 1 <--- *NEW 1RM PR*

Squat Top Set - 290 x 1(+2)


Squat Heavy Single - 340 x 1 <--- *NEW 1RM PR*


Additional Work

Thigh Adductor + Abductor
80 x 10 (2 sets)
120 x 6 (4 sets)

Seated Calf Raise
135 x 10 (5 sets)

Decline Crunch
BW x 10 (5 sets)

Hyperextensions
BW x 10 (2 sets)
+40 x 6 (6 sets)

Cardio

N/A

[InItForFitness]

U know I'm in bro

Subbeddddd

Welcome

Similar lifts, but mirin' your incredible physique

Thanks brotha!

Still a long way to go, but I have no complaints about my progression thus far.
Just one day at a time.

Yes i am inspired to do a personal log as well!

Very true! I will do the same! Thanks

Glad I could inspire you and best of luck along the way!

[InItForFitness]

Cycle 2 Report


I. Lift Progression

Press
Start : 180
End : 200
Change : +20

Deadlift
Start : 415
End : 430
Change : +15

Bench
Start : 315
End : 320
Change : +5

Squat
Start : 330
End : 340
Change : +10

BIG 3 TOTAL
Start : 1,060lbs
End : 1,090lbs
Change : +30lbs

Weekly Highlight Reels

Week 1


Week 2
N/A

Week 3


PR HIGHLIGHTS



II. Weight

Starting Weight : 180.8lbs
Ending Weight : 183.6lbs
Change : +2.8lbs


III. Nutrition (3-Week Averages)

N/A

Didn't track accurately enough this cycle to really create a detailed report.
Basically, it was good enough to see growth...so I'm happy.

[InItForFitness]

The last post may be a bit difficult to understand/random considering the log started in the middle of my final week on my 2nd cycle of 5/3/1.


Basically, it's a total cycle summorization from all the weeks of the 2nd cycle and my progression throughout the time period.






I will now be heading into a deload week over the course of the next few days to let the body rest up before jumping back into the next two cycles of the program.

[InItForFitness]

Deload

After two grueling cycles the body is definitely ready for a break, so it's time to head into a deload, and no better time than with the holiday week at hand.


Will have today and tomorrow for light training sessions, followed by three full days away from the gym.
Family Thanksgiving on Thursday, then heading over to the fiance's for Thanksgiving with her family on Saturday.

Let the gains begin!


Weight

182.4lbs


Workout



*10 Minutes Stretching + Mobility*

Main Lift

* DELOAD *

Bench
135 x 5 (2 sets)
155 x 3
160 x 5 (4 sets)

Wanted to use today as a form day to start working on my setup and lift form for powerlifting technique on the bench.

Used two different variations for my setup and focused primarily on keeping the shoulders/upper back tight throughout the entire motion by pulling the bar from the rack, as opposed to traditionally lifting it.



Feel free to drop input on which setup looks best and adjustments to make.

Setup #1


Setup #2


Additional Work

Pullups
BW x 3 (3 sets)
BW x 6 (4 sets)

Chest Fly (Machine)
80 x 6 (4 sets)

Barbell Bent Over Row
115 x 6 (4 sets)

Dumbbell Curl
20 x 6 (4 sets)

Skullcrusher
40 x 6 (4 sets)

External Rotation
15 x 6 (4 sets)

Cardio

N/A

[InItForFitness]

Deload

Just a quick little BS leg session this morning.

Honestly wasn't even in the mood to go, but starting the day with a workout always seems to make the rest of the day run a little smoother so decided to just run through the motions, get in some cardio, and call it good.


Ready for the next few days



Weight

183.7lbs


Workout



*10 Minutes Stretching + Mobility*

* DELOAD *

Workout

Leg Press + Calf Press
180 x 5 (2 sets)
270 x 5 (5 sets)

Lying Leg Curl
80 x 6 (4 sets)

Seated Leg Extensions
80 x 6 (4 sets)

Seated Calf Raise
100 x 6 (4 sets)

Cardio

Stationary Bike - 20 Minutes LISS

[boo99]

Casey, you know how to log like a pro bro, so detailed always

In. Enjoy your deload and Saturday at fiance's.

[InItForFitness]

5/3/1 : Cycle 3 - Week 1

Rested. Recovered. Ready to smash some bishes...I mean weights.



Weight

185.6lbs


Workout



*10 Minutes Stretching + Mobility*

Main Lift

* % = Based on 90% of Training Max *

Press
75 x 5 - w.u. (40%)
95 x 5 - w.u. (50%)
115 x 3 - w.u. (60%)
120 x 5 - 65%
140 x 5 - 75%
160 x 5 - 85%

Press Top Set - 160 x 5


Was basically shot after the first rep thanks to pause rep.

Fiance decides she wants me to pause at the top to take a picture...without warning me her phone takes a solid 2-3 seconds to focus and actually take the damn picture.

Additional Work

Incline DB Press
50 x 12 (4 sets)

One-Arm DB Row
60 x 12 (4 sets)

Low Cable Crossover
50 x 12 (4 sets)

Lat Pulldown
100 x 12 (4 sets)

Skullcrushers
50 x 12 (4 sets)

Dumbbell Curl
25 x 12 (4 sets)

Cardio

N/A

[InItForFitness]

5/3/1 : Cycle 3 - Week 1


Weight

184.3lbs


Workout



*10 Minutes Stretching + Mobility*

Main Lift

* % = Based on 90% of Training Max *

Deadlift
160 x 5 - w.u. (40%)
200 x 5 - w.u. (50%)
240 x 3 - w.u. (60%)
260 x 5 - 65%
300 x 5 - 75%
340 x 5 - 85%

Deadlift - 340 x 5


Additional Work

Leg Extensions
140 x 12 (2 sets)
120 x 12 (2 sets)

Leg Curls
130 x 12 (2 sets)
120 x 12 (2 sets)

Calf Raise
135 x 12 (4 sets)

Decline Crunch
BW x 12 (4 sets)

Side Crunch
BW x 12 (4 sets)

Cardio

Stationary Bike - 15 Minutes LISS

[penny0527]

All that turkey did you well I see

[InItForFitness]

Casey, you know how to log like a pro bro, so detailed always

In. Enjoy your deload and Saturday at fiance's.

Just experience and browsing a variety of logs to pick and choose different ideas/styles that I like is all.

Thanks for the support

All that turkey did you well I see

Indeed it did.


Although made the mistake of lifting after eating the other day.
So much itis. Could barely make it through the pulls.

[InItForFitness]

Meal Pre Monday

Yesterday was meal prep for the week!


This weeks meals will be ;
1. 8oz chicken breast + fettucini noodles in alfredo sauce
2. 6oz 80/20 beef + roasted garlic mashed potatoes
4. PB & J Sandwich + Chocolate Protein Pudding
5. 4.5oz pork chops + whatever carb I choose for the evening meal

[InItForFitness]

5/3/1 : Cycle 3 - Week 1


Weight

185.8lbs


Workout



*10 Minutes Stretching + Mobility*

Main Lift

* % = Based on 90% of Training Max *

Bench Press
115 x 5 - w.u. (40%)
140 x 5 - w.u. (50%)
180 x 3 - w.u. (60%)
195 x 5 - 65%
225 x 5 - 75%
250 x 5 - 85%

Bench Press Top Set - 250 x 5


Additional Work

Pullups
BW x 6 (6 sets)

Incline Cable Fly
50 x 12 (4 sets)

Seated Cable Row
120 x 12 (4 sets)

Decline DB Press
50 x 12 (4 sets)

Barbell Curl
55 x 10 (5 sets)

DB Side Lateral Raise
15 x 10 (5 sets)

DB Tricep Kickback
20 x 10 (5 sets)

Cardio

Stationary Bike - 15 Minutes LISS

[InItForFitness]

5/3/1 : Cycle 3 - Week 1


Weight

184.2lbs


Workout




Had a nice little CBA session today.
No real energy this morning due to a late night of classwork & some quality time with the fiance.

Went to the gym with the mindset of, 'Do your Squats. Do your cardio. Get the phuck out.', and that's exactly what I did.


Main Lift

* % = Based on 90% of Training Max *

Squat
135 x 5 - w.u. (40%)
165 x 5 - w.u. (50%)
195 x 3 - w.u. (60%)
225 x 5 - 65%
235 x 5 - 75%
265 x 5 - 85%

Bench Press Top Set - 250 x 5


Additional Work

*No accessory work done*

Cardio

Stationary Bike - 45


Food Pron

I don't always cook homemade meals...but when I do, I'm going to burn at least one thing.
Good night sweet garlic bread


Fortunately, just a slight burn on the bottom crust that could easily scrape off and was able to save the rest of the dish.
Came out pretty tasty.



Even did the noodles + alfredo sauce from scratch today.

[InItForFitness]

5/3/1 : Cycle 3 - Week 1


Weight

185.8lbs


Workout



Lifts

Incline DB Press
50 x 12 (4 sets)

Bent Over Barbell Row
135 x 12 (4 sets)

Chest Fly (Machine)
120 x 12 (4 sets)

Lat Pulldown
100 x 12 (4 sets)

Low Cable Crossover
45 x 12 (4 sets)

Seated Cable Row
120 x 12 (4 sets)

Dumbbell Curl (Alternating Grip)
20 x 10 (8 sets)

Skullcrushers
50 x 12 (4 sets)

Cardio

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


Food Pron

Triple Fudge Chocolate Protein Brownies topped with Brownie Fudge Moose Tracks & a Girl Scout Samoa Cookie.