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

[cumminslifter]

way to start off the week bro
taking my max and doing it for a triple

[InItForFitness]

MusclePharm 'Back to the Grind' Transformation Challenge : Week 4 : Lower + Shoulders / Heavy + LISS


Morning Weigh In

180.4lbs

Weight slowly back on the rise with nutrition in check.
Should be (hopefully) re-balanced around the 183 range by the time the weeks over.


Workout



Weight Training

Deadlift - 225 x 10 (warm up) / 315 x 5 (Sumo) / 335 x 5 (Conventional) / 365 x 3 (Conventional) / 315 x 5 (2 Sets / Sumo)
DB Shoulder Press - 30 x 10 (warm up) / 50 x 5 (2 sets) / 60 x 3 / 40 x 6 / 30 x 10
Leg Press + Calf Press - 180 x 10 / 270 x 5 / 300 x 5 / 360 x 3 / 270 x 5 / 180 x 10 * ALL CALF PRESS SETS - 10 REPS *
One Arm DB Lateral Raise - 20 x 10 / 20 x 8 / 25 x 10 / 25 x 8
Single Arm Machine Rear Delt Fly - 60 x 10 (4 sets)

SUPERSET

Single Leg Seated Extensions + Lying Leg Curl + Seated Calf Raise
* 90 seconds rest between sets*

All Sets - 60 x 10 + 120 x 10 + 100 x 10

Heavy Deadlift Sets




Cardio

Stationary Bike - 30 Minutes LISS



Meal of the Day

Chicken Alfredo w/ Garlic Bread


Calories : 910
Protein : 84g
Fat : 24g
Carbs : 74g

[cumminslifter]

was the weights suppose to be submaximal? looks like you pulled them with ease

[InItForFitness]

was the weights suppose to be submaximal? looks like you pulled them with ease

Pretty much.
I rarely ever get above that 90% mark when it comes to weight used.

In my opinion, doing too much work too close to your max is just asking for consistent plateuas and struggles with progression.
Too many people concerned with testing strength, not enough people wanting to develop it.


By staying between 85-90%, even on my power days, and learning to create progression in other aspects of my training, outside of weight used, (such as additional reps/sets, etc.) during each workout, I've found that I can consistently progress my training on a weekly basis in some form or another, which, in term, leads to greater and more consistent progression with the amount of weight I am able to work with during movements.

[cumminslifter]

Pretty much.
I rarely ever get above that 90% mark when it comes to weight used.

In my opinion, doing too much work too close to your max is just asking for consistent plateuas and struggles with progression.
Too many people concerned with testing strength, not enough people wanting to develop it.


By staying between 85-90%, even on my power days, and learning to create progression in other aspects of my training, outside of weight used, (such as additional reps/sets, etc.) during each workout, I've found that I can consistently progress my training on a weekly basis in some form or another, which, in term, leads to greater and more consistent progression with the amount of weight I am able to work with during movements.

agreed, you can really burn yourself out going that heavy very often. i was just wondering

[InItForFitness]

agreed, you can really burn yourself out going that heavy very often. i was just wondering

Not a problem, I get that question quiet often in regards to the weights I use during my training.

[cumminslifter]

Not a problem, I get that question quiet often in regards to the weights I use during my training.

i have made that mistake for a long time in my training. I am now on a proper routine working off of % and only go to complete failure on the last week where you test maxes

[InItForFitness]

i have made that mistake for a long time in my training. I am now on a proper routine working off of % and only go to complete failure on the last week where you test maxes

One of these days I'll stick with an actual program

[cumminslifter]

One of these days I'll stick with an actual program

well you kind of are now lol
im the same way. Ive done so many routines for a couple weeks then change

[InItForFitness]

MusclePharm 'Back to the Grind' Transformation Challenge : Week 4 : Chest & Arms / Hypertrophy


Morning Weigh In

181.3lbs



Workout



Weight Training

Flat Bench Press - 135 x 10 (warm up) / 155 x 10 (warm up) / 185 x 10 / 205 x 8 / 225 x 8 / 155 x 10 (cool down)
Incline DB Press - 60 x 8 (2 sets) / 50 x 10 (2 sets)
Tricep Extensions - 45 x 10 (3 sets) / 50 x 8 (3 sets)
E-Z Bar Curl (Wide Grip/Overhand Grip) - 50 x 10 (6 sets / 3 per grip)
Incline Cable Fly - 55 x 10 (4 sets)
Incline Hammer Curls - 25 x 10 (4 sets)
Dips (Chest + Tricep Variation) - BW x 10 (3 sets per variation)

Heavy Bench Set



Cardio

*OFF DAY*



Meal of the Day

Peanut Butter & Jelly Sandwich.
Srs. Delicious/10.
Because phuck you...that's why!


Calories : 380
Protein : 11g
Fat : 18g
Carbs : 48g

[InItForFitness]

MusclePharm 'Back to the Grind' Transformation Challenge : Week 4 : Back & Shoulders / Hypertrophy


Morning Weigh In

180.1lbs



Workout



Weight Training

Pullups - BW x 10 (2 sets) / BW x 8 (2 sets) / BW + 15 x 6 (2 sets)
One-Arm Barbell Row - 55 x 10 (4 sets)
Seated BTN Overhead Press - 95 x 10 / 115 x 10 / 115 x 8 / 135 x 8
Lat Pulldown - 100 x 10 (4 sets)
Upright Row w/ Shrug - 65 x 10 (4 sets)
Seated Cable Row - 130 x 10 (4 sets)
Hyperextensions - 40 x 10 (2 sets) / 70 x 6 (2 sets)
Machine Single Arm Rear Delt Fly - 60 x 10 (4 sets)

Heavy Seated OHP Set


Cardio

*OFF DAY*



Meal of the Day

[cumminslifter]

lol'd at the caption for the PB&J
whats your all time best for reppin 225?

[InItForFitness]

lol'd at the caption for the PB&J
whats your all time best for reppin 225?

<3 me some PB&J.
Have at least 1-2/day.



IIRC I put up 12 a while back...probably could have beat it this time around but it was the first exercise of the day and didn't want to burn out too soon.

[InItForFitness]

MusclePharm 'Back to the Grind' Transformation Challenge : Week 4 : Legs & Abs / Strength + LISS


Morning Weigh In

181.8lbs



Workout

Weight Training

Squats - 135 x 10 (warm up) / 185 x 6 (warm up) / 225 x 5 / 275 x 3 / 315 x 3 / 275 x 3 / 225 x 5
Leg Press - 270 x 5 / 360 x 3 / 450 x 3 / 500 x 3 / 270 x 5
Weighted Crunches / Oblique Crunches - 45 x 6 (10 sets)


Cardio

Stationary Bike - 20 Minutes LISS



Meal of the Day

Chicken & Rice w/ Corn.


Calories : 563
Protein : 36g
Fat : 6g
Carbs : 95g

[InItForFitness]

*** UPDATE/ANNOUNCEMENT ***

I've decided to go ahead and take a shot at the stage this season.
With the final national qualifer of the year being November 8th, I officially have 7 weeks to knock out an intense prep and get myself ready, so I'm going to go for it.

Although I'm fairly unsure of my potential success and what kind of physique I'll truly dispaly on the stage, I feel like this is going to be very beneficial for me.
If nothing else, I'll at least have gotten the experience under my belt and it'll give me a much better idea for next season of what to expect, what judges are looking for, and my competition.



Regardless, I'm really excited and ready to get this process underway.
Prep starts TODAY!

[I3odyI3uilder]

Thats awesome man always wanted to do a show just for the hell of it.

[cumminslifter]

*** UPDATE/ANNOUNCEMENT ***

I've decided to go ahead and take a shot at the stage this season.
With the final national qualifer of the year being November 8th, I officially have 7 weeks to knock out an intense prep and get myself ready, so I'm going to go for it.

Although I'm fairly unsure of my potential success and what kind of physique I'll truly dispaly on the stage, I feel like this is going to be very beneficial for me.
If nothing else, I'll at least have gotten the experience under my belt and it'll give me a much better idea for next season of what to expect, what judges are looking for, and my competition.



Regardless, I'm really excited and ready to get this process underway.
Prep starts TODAY!

thats awesome man, good luck!

[InItForFitness]

Contest Prep - Week 1 : Day 1 - Upper / Strength + LISS


Morning Weigh In

180lbs



Workout



Weight Training

Bench Press - 135 x 10 / 155 x 10 / 185 x 5 / 205 x 5 / 225 x 5 / 245 x 3
Pullups - BW + 15 x 6 (4 sets)
Incline DB Bench Press - 60 x 6 (4 sets)
Seated Cable Row - 130 x 6 (4 sets)
Cable Crossover - 60 x 8 (4 sets)
Close Grip Lat Pulldown - 110 x 8 (4 sets)
DB Side Lateral Raise - 20 x 8 (4 sets)
Concentration Curl - 25 x 8 (4 sets)
Reverse Grip Tricep Pushdown - 60 x 8 (4 sets)


Cardio

Stationary Bike - 20 Minutes LISS



Meals of the Day

8oz Flat Iron Steak + 1/4 Rack of Ribs + 6 pieces Coconut Shrimp w/ Homemade Mashed Potatoes.


Calories : 1,220
Protein : 77g
Fat : 66g
Carbs : 74g



Spent the day with Brianna and her family then took her out for a nice dinner/date night at a popular restaurant downstate called the Rainforest Cafe.

The entire restaurant is themed/decorated like the rainforest to include electronic animals on the walls + ceiling, a night sky with animated stars on the ceiling, waterfalls in the walls and active "thunderstorms" that take place every 30 minutes.


Such an awesome experience.
A bit on the pricier side with plates averaging around $24-$30/dish, but the portions are huge, food is delicious, and the atmosphere is really cool!



Note

Was still able to stay on track nutritionally for the day.
Had a small meal post-workout, then fasted for the majority of the afternoon until it was time to head to dinner.

[cumminslifter]

that place sound very interesting. glad you had a good time. keep up the solid work

[InItForFitness]

Contest Prep - Week 1 : Day 2 - Lower + Abs / Strength + LISS


Morning Weigh In

177.3lbs



Workout



Cardio

Stationary Bike - 15 Minutes LISS (Warm Up)
Stretching + Foam Rolling - 15 Minutes

Weight Training

Leg Press + Calf Press - 270 x 10 + 270 x 10 / 360 x 5 + 360 x 8 (2 sets) / 450 x 3 + 360 x 8
Squats - 225 x 5 / 245 x 5 / 265 x 3 / 275 x 3
Lying Leg Curls - 100 x 12 / 100 x 10 (2 sets) / 120 x 8
Seated Leg Extensions - 120 x 12 / 140 x 10 (2 sets) / 160 x 8
Seated Calf Raise - 100 x 12 / 90 x 10 (2 sets) / 90 x 8
Crunches + Oblique Crunches - BW x 12 / BW x 10 (2 sets) / BW x 8

Squat Sets




Meals of the Day

3 Egg Omelete w/ Turkey & Cheese + A Chocolate Sprinkle Donut + A Banana.
Washed down with a glass of milk.


Calories : 746
Protein : 34g
Fat : 33g
Carbs : 64g

[InItForFitness]

Contest Prep - Week 1 : Day 3 - Cardio


Morning Weigh In

177.1lbs



Workout



Cardio

Stationary Bike - 30 Minutes LISS
Eliptical - 15 Minutes LISS
Treadmill - 15 Minutes LISS





Weight Training

*Rest Day*


Meals of the Day

Vanilla Protein Pancakes + Scrambled Eggs w/ Cheese.


Calories : 647
Protein : 45g
Fat : 15g
Carbs : 75g

[danap3681]

Glad you are planning to get on stage Casey! Pulling for you! And ready to watch changes the next 7 weeks. Shyt is about to get REAL!!

[InItForFitness]

Glad you are planning to get on stage Casey! Pulling for you! And ready to watch changes the next 7 weeks. Shyt is about to get REAL!!

It should be a hell of an experience.
Going to manage the entire prep period myself, no coaches, etc. and see how I can do.


I can tell you already that I do not enjoy consuming half the calories I was

[danap3681]

It should be a hell of an experience.
Going to manage the entire prep period myself, no coaches, etc. and see how I can do.


I can tell you already that I do not enjoy consuming half the calories I was

Haha! Major drawback but you do great with making the most of your calories.

[InItForFitness]

Haha! Major drawback but you do great with making the most of your calories.

Yeah it's going to take a bit more planning on the nutritional end and less "What am I in the mood for today?".

Although I hate to do it, likely will be following set weekly meal plans from this point out (finishing up remaining groceries from last bulk purchase) just for the ease of tracking and having everything set daily so I don't have to improvise as the day/week goes.

[InItForFitness]

Contest Prep - Week 1 : Day 4 - Chest & Arms / Light


Morning Weigh In

176.8lbs



Workout



Weight Training

Incline Bench Press - 135 x 5 / 155 x 5 / 185 x 5 / 205 x 5 / 185 x 5 / 135 x 10
Close Grip Flat Bench - 175 x 8 / 185 x 8 (2 sets) / 205 x 8
Dumbbell Preacher Curl - 25 x 10 (4 sets)
Single Arm Tricep Cable Extension - 45 x 10 (4 sets)
Incline DB Fly - 30 x 10 (4 sets)
Cable Crossover - 50 x 8 (4 sets)
Hammer Curl - 30 x 8 (4 sets)

Heavy Close Grip Set


Cardio

*Rest Day*


Meals of the Day

12oz Cajun Seasoned Tilapia + 1c. Rice & Veggies + Brocolli
#EatClean


Calories : 416
Protein : 70g
Fat : 7g
Carbs : 46g

[InItForFitness]

Contest Prep - Week 1 : Day 5 - Back & Shoulders / Light + Cardio


Morning Weigh In

177.3lbs



Workout



Weight Training

Bent Over Row - 135 x 10 / 155 x 5 / 175 x 5 / 185 x 5 / 205 x 3
Pullups - BW x 10 / BW + 15 x 6 (3 sets)
Seated Barbell OHP - 115 x 10 / 135 x 5 (2 sets) / 155 x 3
Lat Pulldown - 120 x 10 (2 sets) / 100 x 8 (2 sets)
Seated Cable Row - 120 x 10 (2 sets) / 140 x 6 (2 sets)
One Arm Side Lateral Raise - 20 x 8 (4 sets)
Hyperextensions - BW x 10 / 50 x 10 / 70 x 6 / 80 x 3
Rear Delt Fly (Machine) - 100 x 10 (4 sets)

Cardio

Stationary Bike - 10 Minutes LISS


Meals of the Day

Baked Chicken & Mashed Potatoes Smothered in Gravy w/ Mixed Veggies + Side Salad



Calories : 391
Protein : 37g
Fat : 11g
Carbs : 36g

[InItForFitness]

Contest Prep - Week 1 : Day 6 - Legs & Abs / Light + Cardio


Morning Weigh In

175.8lbs



Workout



Weight Training

Deadlift - 225 x 5 / 315 x 5 / 335 x 5 / 365 x 3 / 385 x 3 / 225 x 5
Leg Press + Calf Press - 180 x 10 (4 sets)
Crunches/Oblique Crunches - BW x 12 (4 sets)

Cardio

Stationary Bike - 30 Minutes LISS


Meal of the Day

Chicken Quesadillas w/ Ben & Jerry's Strawberry Shortcake Ice Cream



Calories : 782
Protein : 66g
Fat : 30g
Carbs : 62g

[InItForFitness]

Contest Prep - Week 1 : Day 7 - Rest Day


Morning Weigh In

176.6lbs



Workout

N/A

Weight Training

*Rest Day*

Cardio

*Rest Day*


Meal Prep

So depressing going from bulking to cutting season when you finish meal prep in the morning and notice that you're missing 2-3 extra lunches.
God I miss food

[I3odyI3uilder]

lol i know how you feel.... meals look so much smaller lol still looks like you're eating some tasty stuff though