Shred It Up: lsbowen1 Transformation Log

[lsbowen1]

lsbowen1 here and I'm taking my body to the next level for this challenge. I have made some great progress this year but I'm looking to make even more in the coming weeks. I'm looking forward to sharing my experiences, nutrition, and workouts with you all. Let's make this the year of Shred

First things first, so my diet is going to be pretty consistent throughout rotating low carb days with a high carb refeed day.

Low Carb will be ~1770 calories, 252g Protein, 69g Fat, and 35g Carbs
Refeeds will be ~2500 calories, 180g Protein, 55g Fat, and 321g Carbs

Training will be following Layne Norton's PHAT with cardio as needed.

My goals for this transformation will be the following:
1. Bodyfat below 8%
2. Increase strength on my 1RM for Squat, Deadlift, and Bench Press.
3. Increase in Vertical Jump - Currently 36"

So that is all for now but I will be checking in frequently so get ready for the evolution

[lsbowen1]

Going to start this with some info about my current schedule so my posts don't get confusing. I work the graveyard shift at a gym, and my other job until 2PM so my days usually start at 9PM.

Yesterday was going to be an Upper Body Power day but I wasn't feeling right. I had only a few hours of sleep and I picked a bad day to try to cycle off the pre-workout, in addition the area around my left scapula has been giving me issues. I'm going to try a couple of massage sessions to try and work it out. So far that session I just lowered the weight on my exercises and went for exhaustion on my sets.

Today I woke up and did some sprints on my treadmill and I'm going to hit abs after I get off work. I'm really rocking the nutrition so I just need to stay focused.

[lsbowen1]

On the 3rd I did my usual Back/Shoulders Hypertrophy workout while being mindful of my scapula. It felt pretty solid throughout the workout so the stretches I have been doing seem to be working. Today I did a Beast Leg Workout; everything is on fire right now but I left it all on the gym floor.

[lsbowen1]

Last couple of days have been busy with finals but things are winding down for the Summer. I have been keeping up with my nutrition and workouts pushing really hard to meet my goals.

On Monday messing around with my new straps did some Deadlifts with a friend. Pulled 315 for 20 reps and 405 for 4 reps. Just finished up some low intensity cardio so I am about to turn in for the day. Cutting until shredded no matter how long it takes

[lsbowen1]

Today was Upper Body Strength, pretty solid but I had to cut it short so I wouldn't be late getting to my second job. Really great getting back down in weight and seeing my strength increase as well.

Nutrition is still going great as well; can't believe I have not utilized salads in my diets. I rarely eat them and made one when I was a kid with my family. So quick and filling so I'm glad to try different things.

Bench Press 245lbs 5-4-3
Incline DB Press 140lbs 10-8
Barbell Rows (Yates) 195lbs 5-5-7
Pullups 25lbs 8-5
OH Press 135lbs 4-3
DB Lateral Raises 50lbs 10-9
BB Curl 85lbs 8-7
Wrist Curls Sup. 45lb 3x20 Pro. 19lb 3x20

[samps6]

damn... that low carbs n heavy weight...

just curious:

how many days you do low carbs?

[lsbowen1]

I usually aim for six days of low carbs but I always go by feel as well. If my workouts are not meeting my expectations I might carb up just a little bit. I want to get lean really bad but I want to maintain/gain strength even more.

Abs and high intensity cardio are on the menu today.

[samps6]

too hard, i´m on 100gr ch.. in just 2days i´m feelin like sh**.. ^^

good luck with your goals!!!

[lsbowen1]

Thanks samps6 and good luck on your goals as well.

I have been really focused with my training and diet, so the results are coming slowly but surely. I missed a few log entries but I hit some good workouts. Yesterday was Upper Body Power and it was pretty good to hit my reps on Bench, Rows, and the Overhead Press.

Bench Press 245lbs 3x5
Incline DB Press 140lbs 8-5
Barbell Rows 200lbs 3x5
Pullups 25lbs 9-3
OH Press 115lbs 3x8
Lateral Raises 60lbs 6-5
Barbell Curls 90lbs 7 80lbs 7
Rope Pressdowns 50lbs 6-4