T Nation

A Skinny Fat's Journey Through Wendler's 5/3/1

t-ransformation2018

#181

Early morning workout. A little fatigued due to crazy work shifts and soccer training but I managed it without big problems. 86 minutes.

  • Back Squat 3x5 + Widowmaker 45%x25
  • Military Press 10x5 @70% superset with
  • Chin Ups 5x5 15 kg and
  • Ab Rollout 3x12
  • Snatch Grip High Pull 100 Reps 47,5 kg superset with
  • Face Pulls 100 Reps
  • Wrist Curls 20+15+5 15 kg superset with
  • Wrist Extensions 15+15+15 15 kg

#182

Week 4, workout 2. Tough as hell! 106 minutes of blood and sweat.

  • Hang Clean 5x5 superset with
  • EZ Bar Curl 5x10 25 kg
  • Bench Press 7x5 superset with
  • Dumbbell Preacher Curl 5x10 10 kg
  • Toes To Bar 3x5
  • Dumbbell Row 5x15 32 kg superset with
  • Plate Front Raises 4x25 10 kg
  • Neck Work 3x30 Each Direction

#183

Today I was very tired due to night shift and bad digestion. I barely finished the workout.

  • Back Squat 7x5 triset with
  • Chin Ups 75 Reps and
  • Dips 150 Reps
  • Military Press 3x5 + AMRAP 70% 35 kgx10
  • Face Pulls 100 Reps
  • Decline Crunch 3x30 + 10 sec isometric
  • Wrist Curls 20+15+10 superset with
  • Wrist Extensions 15+15+15

84 minutes of suffering!


#184

After a crazy job schedule, finally a workout after a night of sleep. But I was still fatigued and I took longer rest between sets, completing the workout in 108 minutes.

  • Back Squat 3x5 + Widowmaker 50%x25
  • Military Press 10x5 @70% superset with
  • Weighed Chin Ups 5x5 20 kg and
  • Ab Rollout 3x12
  • Snatch Grip High Pull 100 Reps 50 kg superset with
  • Face Pulls 100 Reps
  • Wrist Curls 25+15+6 superset with
  • Wrist Extensions 20+20+15

#185

After a night of good sleep, finally a good workout! I blasted the toghest workout of the week in less time I was expecting!

  • Hang Clean 5x5 superset with
  • Barbell Curls 5x10 25 kg
  • Bench Press 7x5 superset with
  • Cross Body Hammer Curls 5x10 12,5 kg
  • Toes to bar 3x5
  • Dumbbell Row 5x15 32,5 kg triset with
  • Neck Work 3x32 5 kg and
  • Plate front raises 4x25

I felt very good today.


#186

Last workout of the week, a little fatigued but I enjoyed it. 75 pull ups + 150 dips!

  • Back Squat 7x5 triset with
  • Pull Ups 75 Reps and
  • Dips 150 Reps
  • Decline Crunch 3x30 +10 sec iso superset
  • Face Pulls 100 Reps
  • Wrist Curls 25+15+10+7 triple rest pause 15 kg
  • Reverse Barbell Curls 20+6+5+4 triple rest Pause 15 kg

Insane pump in the forearms!


#187

Good workout after yesterday’s soccer game. Last week of BTM.

  • Back Squat 3x5 + Widowmaker x25
  • Military Press 10x5 @70 superset with
  • Chin Ups 5x5 20 kg and
  • Ab Rollout 3x12
  • Snatch Grip High Pull 100 Reps superset with
  • Face Pulls 100 Reps
  • Wrist Curls 30+8+7 Double rest pause set
  • Reverse Barbell Curls 20+8+5 Double rest pause set.

#188

A bit longer than last workout, but I felt very good all exercises, especially bench press! I’m satisfied.

  • Hang Clean 5x5 superset with
  • Barbell Curls 5x10 25 kg + 4 negative reps
  • Bench Press 7x5 superset with
  • Incline Dumbbell Curls 5x10 10 kg and
  • Toes to bar 3x5
  • Neck Work 3x35 all directions 5 kg triset with
  • Plate front raises 4x25 and
  • Dumbbell Row 5x15 32.5 kg

Only one BTM workout left!


#189

And I did it! 90 minutes and BTM is done! Good workout, as always!

  • Back Squat 7x5 triset with
  • Chin Ups 75 Reps and
  • Dips 150 Reps
  • Military Press 3x5 + AMRAP @70
  • Face Pulls 100 Reps superset with
  • Decline Crunch 3x30 + 10 sec isometric
  • Wrist Curls 30+7+5+4 triple rest Pause
  • Reverse Barbell Curls 20+7+5+4 triple rest Pause.

I’ll write a review as soon as possible.