T Nation

Chieftain’s 2020 Transformation Log

20 min slow and steady cardio over lunch

Intervall running with 3x hills 1x stairs 42 min

20 min slow cardio

30 min slow cardio yesterday

yesterday I did a bit of a freestyle workout

straight arm pull down 3 top sets 15x 25kg
leg ext 5x10-12 89kg
pull ups/chin up 5 sets x 10 reps in between sets
hammer bench top sets 3x10 70kg
parallel grip row 3 top sets 10x95kg
sz curls 5 sets top at 10x22.5kg

this is missing squats as the machine was constantly busy

47 min

45 min airdyne fast paced cardio session yesterday

5 min intense cardio warm up
Lying leg curl 4x8-10 45kg
BB bench 4x10 70 kg
Front Squats Machine 4x10 120kg
Pull ups broad grip 5x10
DB Press 4x10 22.5kg
45 degree row/pull 3x15 60 kg
Abs machine 3x15 15kg
63 mins

also did 20 min slow and steady cardio yesterday

today 65 min on airdyne, medium intensity, 64rpm average

Dips 4x8-10 +12.5kg
Hanging leg raises 4x15
Low Rows 3x15 60kg
Calf raises 3x10 40kg
Pullover machine 4x10 45kg
Curls 4x10-15 15kg

rest day yesterday

today
20 min slow and steady cardio

workout
5 min intense cardio warm up
leg curls 4x10 50kg
incline BB Bench 4x10 65
FSM 4x10 130
Chins Ups 3x12
Ab machine 3x15 15kg
pull downs 3x15 60kg
machine flies 3x10 60kg

yesterday cardio session
65 min on airdyne at 65 rpm average

yesterday 1h 3 min 10k run

steps total of 83k for the week
today
5 min intense cardio warm up
dips 4x10 up to +15kg
leg raises 4x12 knees high
Chin up 3x6 +10kg
DB Press 3x8-10 22.5kg
ab machine 3x12 20kg hard
BB hip thrusts 3x10 50kg
low row 3x10 70kg
hammer bench 3x6 80kg
curls 3x10 12.5 dbs
1h7min

rest day yesterday

good session today
5 min intense cardio warm up
Lying leg curl 4x8-10 47.5kg two topsets
BB bench 4x10 72.5kg
Front Squats Machine 4x10 140kg
Pull ups broad grip 5x10-12
45 degree row/pull 3x10 70 kg
Shoulder Press Machine 3x10 60kg
Abs machine 3x10 15kg - abs were toast by now
63 mins

getting stronger.

good session today after a few work related rest days

5 min intense cardio warm up
Straight arm pulldown 3x12-15 25kg 1 set with 30 with momentum
Leg Ext 4x8-10 98kg
Incline DB Bench 4x8-10 27.5kg
Close grip parallel pulldown 4x10 70kg with a pause at the bottom
Pullover Machine 4x10 55kg
Calf Raises 2x15 70 kg
Back Extension 3x10 55kg
1h05

added 10 min of high intensity cardio above 120 rpm at the end.

90k steps this week. need to get more movement in again.

easy day today
5 min intense cardio warm up
BB seated shoulder press 4x8-10 45kg
SZ Curls 4x12 22.5kg sets across
Wide grip rows 3x10 90kg
Triceps rope pushdown 3x10 15kg sets across
Shrugs Machine 3x10 15 plates sets across
Close parallel grip Technogym Bench 3x8 80kg
Legs elevated crunches 3x15 slow with squeeze
52 min

30 min slow and steady cardio @52 rpm

last week
Bench 4x10 72.5 kg
Close grip row 4x12 105 kg
Front Squats Machine 4x10 145kg
Shoulder Press Machine 3x10 65kg

Friday
Dips 4x10 +17.5kg
leg raises 4x12
Chins 3x6 12.5kg
DB Press 3x8-10 22.5kg
low row 3x10 70kg
Hammer wide bench 3x10 100kg

yesterday 10k run 1h05

short session today
Bench 4x10 72.5kg
leg curls 4x8-10 50kg
close grip pull down 3x10 79kg
triceps and biceps

had a very busy week
20 min slow and steady cardio on Tuesday

Thursday
Dips 4x10 up to 18.75kg
Hanging knee raises 4x12
Chins 3x6 12.5kg
Hammer Bench 3x10 80kg
rear delts 3x10

yesterday
5 min intense cardio warm up
Bench 4x10 77.5kg x6
leg curls 4x8-10 50kg
leg raises 3x6
Parallel Bench Machine 3x10 85kg
pull down
Crunch Machine 3 sets to failure up to 50 reps

Interval running with 3 hills. 5.6km, 41 mins

85k steps for the week