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Be Batman By 30

t-ransformation2018

#261

You will lift that again in no time. Keep moving forward it’s all gonna help!


#262

Saturday, Sunday, Monday 16/17/18 June

Went down to 208.6 on Saturday but that was dehydration from Portugal v Spain pints. Yesterday I spiked to 211.1 and today I was back at 209.8.

Did some LISS on Saturday and had the day off yesterday. Feeling extremely fatigued today so I just mustered up the energy to get some chinups done but it was essentially a rest day.

Tomorrow I’ll either go for a bench press PR or just check my TM, depending on how I feel.

Diet

Lunch
Chicken & rice

PM snack
Chicken & rice

Dinner
Chicken and (plot twist) potatoes

Evening
Shake

Totals
Approx. 2283kcal
Approx. 198g protein


#263

Tuesday, 19 June

COMING HOME STATUS: IT’S

Also I had €5 on England to win 2-1 & Kane to score first at 14/1, plus an absolute bargain 11/5 Kane to score first and 23/10 Kane each way.

Back up to 211.6 today for whatever weird reason, but my average weight for the past week is still trending downwards.

Workout

Warmup
Flexible Five
150 dislocates
75 pullaparts

Bench
8x40kg
5x50kg
5x60kg
3x65kg
1x70kg
So at this point I was feeling good enough to work up to a PR, but I misloaded the bar, forgetting to add weight to one side. I got the lift but obviously it was lopsided. That threw me off a lot and then the next corrective rep felt super heavy so I just called it a day.

Assistance
Barbell row: 8x40, 5x50, 5x60, 3x65, 1x70
This was super easy. Can’t remember the last time I did a barbell row. Enjoyed them. Good to know I’ve got them in me for when I start one of Alpha’s programs after the summer.
Machine crunch: 3x10 @ unknown weight

Diet

Lunch
Cod & salad

PM snack
Chicken & rice

Dinner
Gammon, potatoes & veg

Evening
Shake

Totals
TBD


#264

Wednesday, 20 June

Good news: down to 207.8 today.

Bad news: girlfriend’s chest infection got its claws into me. No squats for me today. Though, also, no work - so not bad overall. First time I’ve ever called in sick to work, actually.

Workout

Coughing superset with sneezing. Good for the abs.

Diet

Lunch
Eggs and toast

PM snack
Chicken and veg

Dinner
Chicken tikka and rice

Evening
Shake

Totals
Approx. 2133kcal
Approx. 197g protein


#265

Haha. Get well soon


#266

Thursday, 21 June

Down to a log low of 207.9 this morning. Still not feeling 100% so I didn’t go to the gym but got a super-quick in-house workout in.

Workout

Warmup
Flexible Five
100 pullaparts
50 dislocates

Workout
5x5 chinups
3x10 pushups
3x1m plank

Diet

Lunch
Chicken and rice (and a cheeky Frijj)

PM snack
Chicken and rice

Dinner
Pork & egg-fried rice

Evening
Shake

Totals
Approx. 2505kcal
Approx. 202g protein


#267

Friday, 22 June

Over the worst of being ill now. Still not feeling incredible, but the 6am wakeup wasn’t total hell so off to the gym we go.

Got there to discover that in my absence they’ve put in a new power rack so there are now TWO places to squat!

Also, weighed in at 207.7lbs today.

Workout

Warmup
Flexible Five
150 pullaparts
75 dislocates
Glute drills

Squat
8x40kg
5x60kg
3x75kg
1x90kg
1x105kg

Assistance
Pullups: 5x3
10kg weighted plank: 60s
Kneeling ab rollouts: 3x5
Hey what do you know I can do these now!

Diet

Lunch
Chicken & rice

PM snack
Chicken & rice

Dinner
Take a wild fucking guess. That’s right, chicken and mo’fuckin’ rice.

Evening
Shake. Possibly a cheeky beer or two. It’s Friday and the World Cup is on.

Totals
Approx. 2455kcal
Approx. 196g protein


#268

Monday, 25 June

Coming home status: utterly certain.

Weight: 209.9lbs after a slightly, but not mentally, indulgent weekend.

Workout

Warmup
Flexible Five
150 pullaparts
75 dislocates
Glute drills

Deadlifts
1x60kg
1x100kg
1x120kg
1x140kg
1x150kg
0x160kg :frowning:
1x155kg
Still annoying not to hit 160 again given that 155 flew up like RPE8. I probably should have gone for it again after that, but meh.
4x140kg

Assistance
3x10 DB rows @ 40kg
3x5 bent-knee leg raises

Diet

Lunch
Hang sangwidge

PM snack
Chicken, egg & bacon salad

Dinner
Gammon, egg, pineapple and peas

Evening
Shake

Totals
2120kcal
180g protein


#269

Tuesday, 26 June

Woke up back down at 208.8. Hams and biceps are hating life from deadlifts and rows respectively.

Took a rest day today. Will go for a bench PR tomorrow and then it’s off to Ireland from Thursday until the following Saturday.

Workout

Nothing today, but in exciting workout news I got my personalised program from @Alpha back today.

It looks pretty terrifying. I can’t say I’m looking forward to running it but I’m looking forward to seeing what it can do for me. I’m pretty keen to bring up my core strength and conditioning and it’d be tough not to if I run this as written.

I’ll be starting this in September and it’s going to be a pretty hellish 12 weeks… certainly not something I’ll be doing on 2,300kcal of chicken and rice every day!

Diet

Lunch
Chicken and rice

PM snack
Chicken and rice

Dinner
Some kind of turkey concoction

Evening
Shake

Totals
TBD


#270

Awesome news man! Go get em killa


#271

Wednesday, 27 June

Back down at 208.2 today. Last workout before the holiday, which hopefully won’t make me too fat.

Workout

Warmup
Flexible Five
150 pullaparts
75 dislocates

Bench
20x20kg
5x40kg
5x50kg
2x60kg
1x67.5kg
1x75kg
Was going to go for a PR today but 75 didn’t move well so I left it. Last time I hit 75 I was about 10lbs heavier, so it’s a sort-of-PR?
10x60kg

Assistance
Yates Rows: 5x40kg, 5x50kg, 5x60kg, 5x65kg
V Sit-ups: 3x8
Also experimented with some loaded carry weights and KB snatches as they’ll be part of the September program.

Diet

Lunch
Chicken & salad

PM snack
Chicken & rice

Dinner
Lamb kofte & rice

Evening
Shake

Totals
TBD


#272

Sunday, 8 July

Back home now after 10 days in Kilkenny then Connemara. Given the gargantuan meals the Bean an tí was dishing up mercilessly I’m a bit scared to step on the scale tomorrow.

Workout

Six more weeks of attempting to lose some flubber before the end of summer, after which I’ll be starting Brian Alsruhe’s program.

I’ll do 3/5/1/5/3/1 between now and then, just a basic four-day setup with the assistance and conditioning. I’ll be throwing in the odd movement like KB snatches and nordic curls and other exercises that will feature in Alpha’s program to get the hang of them a little.


#273

Monday, 9 July

Back to the 6am wakeups and morning lifts. Life is terrible.

Was 213.8 this morning but I expect a ton of that to drop off as I get back to normal life. Adding some conditioning, reducing assistance/carbs over the next few weeks in a last-ditch push over the summer.

Of course a few pints will be in order on Wednesday and hopefully Sunday given that it’s coming home and everything. That means that I’ll have to do a good-sized deficit on other days this week to remain on track.

Workout

Warmup
Flexible Five
200 pullaparts
100 dislocates
Glute drills

Squats
10x20kg
5x40kg
3x60kg
3x75kg
3x85kg
3x95kg
3x105kg
Was hoping to work up to 110x3 today and 75/85 absolutely flew up, bar-through-the-ceiling style. However I misgroved the second 95kg rep and tweaked my adductor a little. The 105 only felt like RPE 7-8 but I didn’t want to push things straight off.
15x60kg
Why the fuck did I do that lol

Assistance
50 DB rows each hand @ 35kg
5x10 nordic curls
These were a lot more press-uppy than perhaps is ideal, haha.
3x60s plank (unweighted)

Metcon
EMOM for 10m: 5x KB snatches each hand
Probably a bit too easy even for someone as poorly-conditioned as me. Lighter weight, more reps next time.

Diet

Lunch
Chicken & salad

PM snack
Chicken & coleslaw

Dinner
Teryaki fish stuff & veg

Evening
Shake

Totals
Approx. 1,861kcal
Approx. 175g protein


#274

Tuesday, 10 July

Down to 211.2 today. Had to have a super-quick workout as I need to take the car to get tested before work.

Workout

Warmup
Nothing

Press
10x20kg
5x30kg
3x35kg
3x40kg
3x45kg
5x50kg
PR. 45 was meant to be the 3+ set but I lost track.

Assistance
4x6 chinups @ BW
3x10 BW lunges each leg
*Owie. Lower body is DOMSy as fuck from

Conditioning
Skipped because I am a bad person (who to be fair is short on time)

Diet

Lunch
Chicken & salad

PM snack
Chicken and coleslaw

Dinner
Pork chops, eggs, green beans

Evening
Shake

Totals
Approx. 2,053kcal
Approx. 204g protein


#275

Wednesday, 12 July

Down to 208.9 today so the holiday bloat is basically gone.

Will be drinking a few pints tonight because it’s coming home, obviously.

Leg DOMs is absolutely unreal. Stairs are challenging.

Workout

Warmup
Flexible Five

Conditioning
20m elliptical moderate pace

Diet

Breakfast
Shake

Lunch
Chicken and veg

Dinner
TBD and pints

Totals
TBD


#276

Friday, 13 July

Was 211.0 after matchday pints on Weds, and the same weight today for some reason despite a pretty low-cal day yesterday.

Oh also I dropped the foot-hook-thing from the decline bench that I adjust into a flat bench on my leg and cut/bruised it so that was a fun start to the day. Hill sprints after lifting didn’t help.

Workout

Warmup
Flexible Five
200 pullaparts
100 dislocates

Bench
3x50kg
3x60kg
9x65kg (PR, but wanted 10)
3x70kg
1x75kg (joint PR, but wanted a double)

BB Row
5x60kg
5x65kg
5x70kg

Conditioning
EMOM hill sprints: 25ish metres up, then down, then back up, then back down
Lasted six minutes. Sad.

Diet

AM snack
Cereal bar and fruit

Lunch
Chicken salad

PM snack
Chicken salad

Dinner
Not sure actually. Meat and veg.

Evening
Shake


#277

Saturday, 14 July

Back at 209.6 today.

Workout

Warmup
Flexible Five
200 pullaparts
100 dislocates
Glute Drills
KB swings

Deadlifts
5x60kg
3x80kg
3x100kg
3x112.5kg
3x125kg
3x140kg
1x150kg
0x160kg
Infuriating, again.

Diet

TBD. Today’s log is a rush-job as you can tell by the workout because I’ve things to do.


#278

Monday, 16 July

Was 210.0 on the nose today. Planning on <100g carbs a day going forward this week; parents are visiting the weekend after next so I’m sure that’ll be a “refeed” of sorts. I’m basically evened out after the 10-day holiday, so looks like I’ve gained 1-2lbs there which makes sense. Would like to be <200lbs by the end of August.

Workout

Warmup
Flexible Five
100 pullaparts
50 dislocates
Glute drills

Squat
8x20kg
5x40kg
5x50kg
3x60kg
5x70kg
5x80kg
5x90kg

Assistance
3x10 DB rows @ 40kg
2x30s weighted plank @ 15kg

Conditioning
10m EMOM: 5x KB snatches (left), 3x burpees, 5x KB snatches (right), 3x burpees

Diet

Post-workout
Shake

Lunch
Cod & salad

Lunch II: Electric Boogaloo
Chicken, cheese, salad

Dinner
Pork steaks w/spinach & tomato omelette

Totals
Approx. 2,225kcal
Approx. 207g protein


#279

Tuesday, 17 July

Still exactly 210.0 today. Reducing calories further this and next week with a minor cheat meal planned for Saturday evening.

Workout

Warmup
Flexible Five
200 pullaparts
100 dislocates

Press
8x20kg
5x30kg
5x35kg
5x40kg

Assistance
5x6 chinups @ BW
3x8 split squats each leg @ 25kg
I hate these. Also I always fall over when doing the right leg.

Conditioning
Tabata: mountain climbers/squat jumps/groiners/burpees (2x rounds)

Diet

Post-workout
Shake

Lunch
Chicken breast & salad

Lunch II: Electric Boogaloo
Chicken thighs & salad

Dinner
Beef, cheesy courgettes and veg

Totals
Approx. 1,995Kcal
Approx. 196g protein


#280

Wednesday, 18 July

Down to 208.7 today. Hopefully the trend continues.

No workout today owing to driving lesson. Don’t feel too bad about skipping a LISS day when I’m doing HIIT after every session.

Diet

Breakfast
Protein bar and some bullshit that purported to be a protein flapjack despite having 9g protein and 20g sugar…

Lunch
Chicken salad

PM snack
Beef slices and cheese

Dinner
Lime chicken w/guacamole and veg

Evening
Shake

Totals
Approx. 2,084kcal
Approx. 203g protein