T Nation

Caesium32's Training Log

t-ransformation2018

#923

16/5/18
Athletics

6x400m

  1. Warmup/slow jog
  2. Started as a jog and sped up near the end
  3. All out as fast as I could and got 1:29 mins
  4. Tried matching the pace of a much better runner and got 1:35 mins. This nearly killed me and was one of the toughest things I’ve done physically.
  5. Alternated walking 100m then jogging 100m.
  6. Jogged 200m, walked 100m, ran 100m.

Shot put: 6 or 7 throws

Spent a lot of time talking to the coach and another guy who’s competed in 400m about running and they gave me lots of advice. Suggested I did a timed lap to get a baseline to improve on and then told me to try and match his pace to beat it by a bit which nearly killed me and didn’t work.


#924

17/5/18

Bench press:
2x10x20
10x30
10x40
10x50
8x60 (RPE 7.5)
5x40 (slow eccentric and paused)

Lateral raises superset dumbbell overhead press: 3x10x6s

Face pulls: 3x15x15

Cable rows: 3x12x30


#925

18/5/18

Dead-lifts
2x5x60
3x90
2x120
1x120
3x2x110

Because I’m an idiot I went into this at 2pm having hardly eaten last night and only some nuts this morning. Result was I felt pretty rubbish but at least I did something.


#926

Captain of crush trainer arrived this afternoon after the gym. Got it millimetres away from closing on both hands but couldn’t do it fully. Did a few half reps after just to have a play but I’ll have a proper try again on Monday.


#927

How is your athletics training going ? Do you feel in better shape when training in the gym ?


#928

So close! Btw happy birthday for the other day


#929

It’s going good thanks. My recovery between sets seems as good as ever and I can see an improvement in my running already just week to week. I’m losing weight too so that’s definitely a factor.


#930

Thank you, I’ll get it closed soon.


#931

Yeah when the technique just clicks after a few sessions, i wouldn’t be surprised if you are able to get a couple of reps


#932

21/5/18

Deadlift:
2x5x60
10x1x90 (EHMOM)

Squat:
2x5x20
5x40
7x2x65 (EMOM)

Giant set
Kettlebell swings: 2x10x16
Dumbell RDLs: 2x8x20s
Dumbell rows: 8x20, 10x20

Ab wheel: 2x8

Good session, had me sweating lots.

In the evening did some more CoC gripper stuff. Still can’t close the trainer so did some partials and negatives with it. I think I’ve a weaker plastic gripper at home which I might start using too once I’m next back there. Also a couple sets each of concentration, hammer and reverse curls.


#933

22/5/18

Smith overhead press: 2x10x20, 4x6x40

Hammer strength chest press: 4x15x20

Superset
Cable row: 10x25, 3x8x35
Lateral raises: 3x10x4s


#934

Haven’t time for athletics today so going to do two sessions on Friday with the second being a conditioning one. Posting here to keep myself accountable.


#935

Weight: 85.3kg

Lowest I’ve been in quite a while and looking back in my log I was 89.7kg on 7th April so a decent weight loss if it’s mostly fat.


#936

25/5/18 1:30pm

Deadlift:
5x60
5x80
3x100
1x120
1x130
0x140

Back extensions: 3x12

Cable rows: 3x15x30

Bench press:
2x10x20
10x40
10x50
6x60
8x50

Pretty rubbish day again. Wanted 3-5 reps with 130kg and failed the second. Out of annoyance decided to go for 140kg and failed halfway up. Bench was equally weak- 17x60 is a PR and here I’m struggling to get half that. Easy to blame the diet but it’s still annoying. I think I need to eat more carbs before this workout since the last two weeks I’ve had very little and they’ve both been bad.


#937

25/5/18 5:20pm
Conditioning

50 burpees then 50 air squats as fast as possible.


#938

29/5/18

Superset
Overhead press:
2x10x20
8x25
5x30
5x35
5x40
Chins: 6x2xBW

Squats:
5x20
5x40
3x60
3x80

Giant set
Lateral raises: 3x10x4s
Rear delt raises: 3x10x4s
Dumbell RDLs: 8x20s, 2x9x20s

I don’t know if it’s the heat, the diet or something else but I’ve lost all over passion for the gym these past few times I’ve been. Going to take a few days off sometime soon.


#939

Taking a couple of days off should help, it may he that you’re overreaching or just plain bored. Take some time off and when you start jumping around to get to the gym go at it again


#940

That basically confirms what I’ve been thinking. Usually after a few days off I’m looking forward to going again so that should help.


#941

30/5/18

Treadmill:
2 rounds
0.2 mile @ 8 mile/min
1 min @ 13 mile/min

5 rounds
0.1 mile @ 7 mile/min
1 min @ 16 mile/min

Ab wheel: 3x8

Exercise bike: 10 mins with avg heart rate of 136


#942

31/5/18

Bench press:
2x10x20
2x5x40
4x5x60
10x60 (RPE 8)

Cable rows:
10x30
RP: 23-8-5x30

Didn’t have much time today and wasted what I had messing around with me friends benching the bar one handed. Thought I’d got a lot weaker but I think I’m just out of practice because reps got easier as they went on.

Two years on T-nation today, that’s gone quick.

Also the after pictures for the T-ransformation: