T Nation

A Skinny Fat's Journey To Hokuto Renkitoza

t-ransformation2018
t-ransformation2019

#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.


#190

My deload/minicut week is almost over. Tomorrow I’ll restart to eating carbs and I’ll play my soccer game.
Sunday I’ll start the 5/3/1 combination template.


#191

Today was the beginning of a new journey! The “combination template” is a good choice for people who knows what drive each lift. So, here is my first workout!

  • Back Squat 5/3/1 PR set 75x12 + WM @65%
  • Snatch Grip Romanian Deadlift 4x10 70 kg
  • Hanging Leg Raises 3x15
  • Neck Work 3x30 Each Direction 7,5 kg.

Simple, brutal and effective!


#192

Upper workout today! Good feelings and lots of fun!

  • Military Press 5’s PRO superset with
  • Rear Delts 4x15 10 kg
  • Military Press BBS 32,5 kg triset with
  • Chin Ups 50 Reps and
  • Dips 100 Reps
  • Preacher Curls 5x10 + 3 negative reps 20 kg
  • Wrist Curls 18+8+4+3 20 kg
  • Reverse EZ Bar Curls 10+3+3+3 20 kg

#193

Lower body workout today. 1 hour and good feelings.

  • Deadlift 5’s PRO + 5x5 @SSL
  • Jump Squat 4x10 30 kg
  • Crunch 3x30 + 10 sec isometric
  • Neck Work 3x32 7,5 kg

I look forward to upper body workout.


#194

Very tough upper body workout. The BBB @FSL pumped my pecs like never before!

  • Bench Press 5/3/1 PR set
  • Bench Press BBB @FSL superset with
  • Dumbbell Fly 5x12 10 kg
  • Barbell Row 4x10 52,5 kg superset with
  • Skullcrushers 4x6 25 kg
  • Snatch Grip Shrugs 3x10 70 kg superset with
  • Lateral Raises 4x12 10 kg
  • Wrist Curls 35+10+10+8+6 15 kg
  • Reverse Curls 20+5+5+4+4 15 kg

Probably this is my favourite workout of the week!


#195

New week, lower body workout. I was very tired due to night shift, but I managed the workout without a lot of difficulty. 58 minutes!

  • Back Squat 5/3/1 PR set + Widowmaker @FSL
  • Romanian Snatch Grip Deadlift 4x10 75 kg
  • Neck Work 3x35 all directions
  • Hanging Leg Raises 3x15

Now I need some rest from everything.


#196

Today I was very fatigued but I hit a good workout.

  • Military Press 5’s PRO
  • Military Press BBS @FSL triset with
  • Chin Ups 50 Reps and
  • Dips 100 Reps
  • Preacher Curls 4x10 + 1x8 mTor set 20 kg
  • Rear Delts Raises 4x15 10 kg
  • Wrist Curls 30+10+10+10+8 15 kg rest pause
  • Reverse Curls 15+8+6+5+4 15 kg rest pause

I’m in love with uppwr body workouts!


#197

Lower body workout after yesterday’s soccer training. I definitely love the jump Squat!

  • Deadlift 5’s PRO
  • Deadlift @SSL
  • Jump Squat 4x10 35 kg
  • Crunch 3x30
  • Neck Work 3x40 each direction

I need some rest :disappointed_relieved:


#198

Upper body after night shift.

  • Bench Press 5/3/1/ PR set
  • Bench Press BBB @FSL superset with
  • Incline Dumbbell Fly 5x12 10 kg
  • Barbell Rows 4x10 55 kg superset with
  • Skullcrushers 4x6 27,5 kg
  • Snatch Grip Shrugs 3x10 80 kg superset with
  • Lateral Raises 4x12 10 kg
  • Wrist Curls 35+10+10+10+10 15 kg
  • Reverse Curls 20+8+6+5+5 15 kg

Time to eat!


#199

Bad workout today. I was fatigued by yesterday’s soccer game and the night shift.

  • Back Squat 5/3/1 PR set + WM 10+10
  • Snatch Grip Romanian Deadlift 4x10 75 kg triset with
  • Hanging Leg Raises 3x15 and
  • Neck Work 3x40 10 kg

#200

Upper body workout. I struggled on last rep of Military Press. I’m very tired due to work, so I’m collecting shitty workouts. I also put on some fat around my waist and my abs vanished…

  • Military Press 5’s PRO superset with
  • Rear Delts Raises 4x15 10 kg
  • Military Press BBS @FSL triset with
  • Chin Ups 50 Reps and
  • Dips 100 Reps
  • Preacher Curls 5x10 20 kg
  • Wrist Curls 40+10+10+10+10 rest pause
  • Reverse Curls 10+5+4+4+3 20 kg