T Nation

Be Batman By 30

t-ransformation2018

#221

Tuesday, 1 May

Still exactly 215.4lbs this morning for whatever reason.

Workout

Warmup
Flexible Five
125 pullaparts
70 dislocates
Glute drills
KB swings/SLDLs

Deadlift
5x5x110kg
Threw on the belt for the last two sets of these as I was supersetting with DB rows and my back was giving out to me. Core/bracing is definitely a deadlift weak point because the last two sets flew up like nobody’s business.

Press
5x35kg
5x37.5kg
5x40kg
Easca peasca.

Assistance
50 DB rows @ 35kg (11/12/12/8/7)
50 paused incline DB bench @ 15kg (14/12/12/12)
25 split squats @ BW (9/8/8)

Diet

Pre-workout
Cereal & 2 eggs

Post-workout
Shake

Lunch
Chicken salad

Dinner
Salmon, rice and veg

Totals
Approx. 2,017kcal
Approx. 199g protein


#222

Wednesday, 2 May

Down to 212.9lbs. Quick and easy conditioning session today pre-driving lesson.

Workout

Warmup
Flexible Five
50 pullaparts
25 dislocates
Glute drills

Conditioning
Easy treadmill pace for 30m

Diet

Breakfast
Brie & bacon panini
Hula Hoops

Lunch
Breaded cod & salad

PM snack
Shake

Dinner
Chicken & pineapple fried rice

Totals
Approx. 2,371kcal
Approx. 190g protein


#223

Thursday, 3 May

Weighed in at 213.2lbs today.

Workout

Warmup
150 pullaparts
75 dislocates
Glute drills
KB squats

Squat
5x5x80kg

Bench
5x50kg
5x55kg
5x60kg

Assistance
5x5 BW chinups
3x10 DB curls
5x10 tricep pushdowns
3x20 cable crunches

Diet

Pre-workout
Cereal and milk

Post-workout
Shake

Lunch
Chicken salad

PM snack
Chicken sandwich

Dinner
Chicken & pineapple-fried rice

Totals
Approx. 2405kcal
Approx. 185g protein


#224

Can’t deny your weight is heading in the right direction pretty consistently now!


#225

Yeah it could be worse for sure. It would be better had I not had a wedding and a Dublin weekend in the same month but whatchagonnado.

Think it’s too little too late for any kind of reasonable T-ransformation but I was never massively bothered about that. Strong potential to not be fat for Vegas at the end of the summer though!


#226

Friday, 4 May

Up to 213.9 this morning because of @Irishman92 jinxing me. Also overslept, so great start to the weekend!

Workout

Warmup
Brisk walk to the gym
Running late and with no heavy sets today I skipped the usual routine. Deadlifts definitely felt worse for it, though. Maybe if I continue not warming up I can concentric leg press 700lbs.

Deadlifts
5x100kg
5x105kg
5x110kg

Press
5x5x40kg

Assistance
5x10 DB rows @ 37.5kg
3x10 incline DB press @ 17.5kg
3x8 split squats (each leg) w/10kg

Diet

Pre-workout
Cereal

Post-workout
Shake

Lunch
Unknown, think colleagues and I are heading out. Sandwich or salad I imagine.

Dinner
Out with Herself today at some seafood place. They have a thing called “The Sea Bed” which looks like a big pile of fish and shellfish and I think that will do nicely.

Totals
Who knows?


#227

Monday, 7 May

Bank Holiday Monday so I got to wake up at a normal time and not drag myself to the gym at 6.30.

Workout

Warmup
Flexible Five
150 pullaparts
75 dislocates
Glute drills
KB squats

Squat
5x75kg
5x80kg
5x85kg

Bench
5x5x60kg

Assistance
6/5/5/5/5 chinups @ BW
14/12/12/12 tricep pushdowns @ 25kg
3x20 cable crunches @ 50kg
2x15 DB curls @ 10kg

Diet

Pre-workout
2 eggs & cereal

Post-workout
Beef baguette

PM snack
Shake

Dinner
Sea bass, potatoes, veg, samphire

Totals
Approx. 2079kcal
Approx. 175g protein


#228

Tuesday, 8 May

Back to the 6am wakeups.

Workout

Warmup
Flexible Five
150 pullaparts
75 dislocates
Glute drills
KB swings

Deadlift
5x5x110kg

Press
5x37.5kg
5x40kg
5x42.5kg

Assistance
2x8 DB rows @ 40kg | 2x13 cable rows @ 55kg
5x10 DB bench @ 17.5kg
3x8 split squats @ 16kg

Diet

Pre-workout
2 eggs, cereal

Post-workout
Shake

Lunch
Cod & salad

Dinner
Chicken alfredo & spaghetti

Totals
Approx. 2,057kcal
Approx. 185g protein


#229

Wednesday, 9 May

Forgot to log weight yesterday but it was around 214. Today it was 212.6.

Workout

Warmup
Flexible Five
100 pullaparts
50 dislocates

Conditioning
8km on elliptical, medium intensity, 20 mins

Diet

AM snack
Bacon & brie panini

Lunch
Haddock & salad

PM snack
Shake

Dinner
Chicken alfredo pasta

Totals
Approx. 2083kcal
Approx. 186g protein


#230

Friday, 11 May

Yesterday was a write-off/disaster of a day in which I overslept and it went downhill from there. Shit happens. Was 213.6 yesterday, 212.5 today. The goal of being sub-200 by June seems to be thoroughly missed but hopefully I can at least be closer/as close to 200 than 210.

Running a day behind on the workouts now but hey at least I got a rest day out of it.

Workout

Warmup
Flexible Five
150 pullaparts
75 dislocates
Glute drills

Squats
5x5x80kg

Bench
5x55kg
5x60kg
5x62.5kg

Assistance
6/6/5/5/5 chinups
5x10 tricep extensions
3x10 DB curls
3x20 cable crunches

Diet

Pre-workout
2 eggs, cereal

Post-workout
Shake

Lunch
Fishcake & salad

Dinner
Some kind of fish and veg


#231

Saturday, 12 May

212.9 this morning.

Workout

Warmup
Flexible Five
150 pullaparts
75 dislocates
Glute drills

Deadlift
5x105kg
5x110kg
5x115kg

Press
5x5x40kg

Assistance
50 DB rows
50 incline DB press

Diet

Preworkout
2 eggs, cereal

AM snack
Ham sandwich

Lunch
Salmon

PM snack
Shake

Dinner
Chicken, black beans and veg

Totals
Approx 2470kcal
Approx 210g protein


#232

Monday, 14 May

Pretty sore/tired today which I guess makes sense given the frequency of movements as well as the caloric deficit. Speaking of which, 213.1 this morning.

Workout

Warm-up
Flexible Five
150 pullaparts
75 dislocates
Glute drills
KB squats

Squat
5x80kg
5x85kg
5x90kg

Bench
5x5x60kg

Assistance
5x5 chinups
50 tricep extensions
50 EZ bar curls
Chins were hard today. Skipped ab stuff like a little bitch, but more for time constraints and someone using the cable machine than overall bitchiness.

Diet

Preworkout
2 eggs, 2 egg whites (made hollandaise yesterday), cereal

Postworkout
Shake

Lunch
Southern-fried chicken w/salad

Dinner
Chicken curry w/cashew sauce & rice

Totals
Approx. 2368kcal
Approx. 175g protein


#233

Tuesday, 15 May

Up to 214.1 for whatever weird reason. Let’s say I put on a few lbs of muscle.

Workout

Warmup
Flexible Five
150 pullaparts
75 dislocates
Glute drills

Deadlifts
5x5x110kg

Press
5x40kg
5x42.5kg
5x45kg

Assistance
3x10 DB rows @ 40kg
Grip started going pretty badly here so switched up for the last two sets.
2x10 cable rows @ 65kg
50 incline DB bench @ 17.5kg
25 Bulgarian split squats w/10kg DBs each hand

Diet

Pre-workout
2 eggs, cereal and milk

Post-workout
Shake

Lunch
Cod and salad

Dinner
Chicken w/pineapple-fried rice

Totals
Approx. 2,240kcal
Approx. 175g protein


#234

Wednesday, 16 May

Down to 211.6, for whatever reason. Let’s say I lost several pounds of fat.

Diet

Breakfast
Ham sandwich & Frijj

Lunch
Chicken salad

Dinner
Haddock w/sweet potato fries & veg

Evening
Shake

Workout (TBD)

Worked out easier today to do the easy conditioning after work.
Warmup
Flexible Five
100 pullaparts
50 dislocates
Glute drills

Conditioning
30m on elliptical/treadmill/whatever’s available


#235

Thursday, 17 May

What a disgusting turn of events that it’s only Thursday. 212.8lbs this morning.

Workout

Warmup
Flexible Five
150 pullaparts
75 dislocates
Glute drills

Squats
5x5x80kg

Bench
5x60kg
5x62.5kg
5x65kg

Assistance
5x5 chinups @ BW
50 tricep extensions @ 20kg
50 EZ curls @ 17.5kg
50 cable crunches @ 60kg
Chins are suffering, but with heavy rows twice a week I suppose that’s not surprising.

Diet

Pre-workout
2 eggs, cereal

Post-workout
Shake

Lunch
Cod w/egg & salad

Dinner
Salmon w/garlic mushrooms & roast carrots

Totals
Approx. 2227kcal
Approx. 170g protein


#236

Friday, 18 May

Back down to 212.2 today. Absolutely wrecked; just the one cycle of this template has really done me in and doing another two will be awful.

Still, hitting all the reps at a reasonable bar speed so up go the TMs for the next one:

Squat: 100
Deads: 135
Bench: 72.5
Press: 50

Workout

Warmup
Flexible Five
150 pullaparts
75 dislocates
Glute drills

Deadlifts
5x110kg
5x117.5kg
5x125kg

Press
5x5x40kg

Assistance
5x10 DB rows @ 40kg
5x10 incline DB bench @ 20kg
3x10 split squats @ 15kg

Diet

Pre-workout
1 egg, 1 egg white, cereal

Lunch
TBD

PM snack
Shake

Dinner
Tacos

Totals
TBD


#237

Monday, 21 May

Hit 214.0 today which is weird; shouldn’t have much weekend bloat to speak off as I was around 2,500kcal Sat/Sun. Will see what happens this week.

Changing up diet a bit as my protein has been on the low-but-sufficient side as opposed to the excessive side and I’ve been feeling a lot more sore and beaten up. May be unrelated but I’m upping protein to see what happens.

Not all bad though as I’ve noticed significant core strength improvement as a result of reasonably heavy squats/deads 4x a week plus bi-weekly cable crunches.

For this cycle, I’m backing off the heavy rows and upping the volume of vertical pulls. I’ll also swap out incline DB bench for DB flies to keep some extra chest work without knackering my tris/delts pre-press.

Workout

Warmup
Flexible Five
150 pullaparts
75 dislocates
Glute drills

Squats
5x75kg
5x80kg
5x85kg

Bench
5x5x62.5kg

Assistance
5x5 chinups
50 EZ bar curls (dropsets 20/15/10)
50 tricep extensions (3 sets @ 20kg)
50 cable crunches (3 sets @ 60kg)

Diet

Pre-workout
Cereal, 2 eggs

Post-workout
Shake

Lunch
Chicken salad

PM snack
Chicken & veg

Dinner
Burgers w/sweet potato fries

Totals
Approx. 2,410kcal
Approx. 214g protein


#238

Tuesday, 22 May

Weight moving in the right direction again - 213.1 this morning.

Abandoned the fly idea but rearranged the order of exercises a bit.

Workout

Warmup
Flexible Five
150 pullaparts
75 dislocates
Glute drills
KB swings

Deadlift
5x5x115kg
Threw the belt on after the second set as abs were knackered.

Press
5x37.5kg
5x40kg
5x42.5kg

Assistance
50 incline DB bench @ 20kg
3x20 lat pulldowns @ 60kg
Skipped split squats because of time constraints and being a bitch.

Diet

Pre-workout
Cereal, eggs

Post-workout
Shake

Lunch
Chicken salad

PM snack
Chicken and veg

Dinner
Cajun cod w/bacon black beans & veg

Totals
Approx. 2290kcal
Approx. 214g protein


#239

Wednesday, 23 May

Still dropping, 211.4 today. Lowest I’ve been in 2018 I think; pretty sure I dipped briefly below 210 last winter though.

Workout

Conditioning
2km jog
Not the most exciting training log update today…

Diet

Post-workout
Shake

AM snack
Bacon & brie panini

Lunch
Cod & salad

PM snack
Chicken & veg

Dinner
Chicken curry & rice

Totals
Approx. 2,284kcal
Approx. 204g protein


#240

Thursday, 24 May

Exactly 212.0 today. Super tired. Got blackout blinds for the bedroom so I’m no longer being woken up at 5am by sunlight but now at 6am by a blaring alarm. Each has pros and cons.

Every rep was awful today but it got done.

Workout

Warmup
Squats, few movements
The area I warm up in was rammed today. It’s a small gym.

Squats
5x5x85kg

Bench
5x50kg
5x57.5kg
5x62.5kg

Assistance
5x5 chinups
50 tricep extensions
50 cable crunches

Diet

Pre-workout
Cereal and eggs

Post-workout
Shake

Lunch
Chicken salad

PM snack
Chicken and veg

Dinner
Sea bass, sweet potato fries & peas

Totals
Approx. 2595kcal
Approx. 214g