Chieftain’s Transformation Log

2021 Update:

Weighting in at 78.3 kg at 16.8% BF after winter lockdown and a bit of holiday eating.

Goals for the 2021 T-ransformation until June 1st
Reducing BF to below 12%.
at least 10k steps every single day to ensure enough NEAT when working from home.

Starting pics (older pics further below)
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Program thoughts for now:

Day 1
DB work
7x10 flat bench press
7x10 db rows
3 sets knees to bar
5 sets of squats

Day 2
Bodyweight work + Cardio
Push ups
Incline Rows
6 min abs
6 min back
Cardio (20-30 min)

Day 3
DB Shoulder Press
Pull Ups
Bizeps and Trizeps work
Lunges

Day 4
7x10 incline bench press
7x10 db rows
Cardio (20-30 min)

Day 5
Cardio (longer session)

Just a rough idea based on what I can do at home whilst gyms are closed. Rest days as necessary. Will get on a proper program once gyms are up and running again.

Starting Nutrition Plan for 2021
breakfast Oatmeal + flaxseed + optional some fruit
mid morning either quark / cottage cheese / protein shake
lunch green salad + salmon w veggies and rice
mid afternoon either quark / cottage cheese / protein shake + fruit if pre workout
dinner lean protein + veggies + carbs mainly potatos / couscous / quinoa / rice

workout: if a DB focused workout EAAs + cluster dextrin + creatin, if cardio bcaa + creatin
post workout if DB focused protein shake + malto + creatin + l-glutamin

Will eat like this for a while and adjust based on results. One free meal on date night once per week as starting point.


Happy New Year Everyone! :slight_smile:

This is my second t-ransformation, whilst I didn’t keep a log here last year the results were ok - this year ok wont cut it, aiming much higher this time.

Training wise I’m currently doing an antagonist split. Have done this for a few months now and really like this style of training. Might change to a classic bb split during the transformation, not sure yet, dont have a real reason to change yet. Adding more cardio now.

I have never counted calories before, this is something new for me, curious how it goes. Starting with 2500, focusing on getting enough protein (3g per kg).

Starting point:
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Looking forward to this!!

Mid March status @ first lockdown week
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2020 Result - Weight 77.3 kg / 170 lbs
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2019 starting point - Weight 89.2kg / 196.6 lb
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2020 August status - leanest condition so far at 13.5%





3 Likes

Good luck man! Looking forward to following along!

Thanks man!

Helped a friend move to a new appartment today. Lots of furniture and lots of stairs… overall a good workout.

Skiing all day saturday
Arms day yesterday
Chest & back today
Starting with lower weights than before the xmas break

16k steps today

Legs
Extension
Curls
Hack squats
Aborted leg press due to back acting up from skiing thus weekend
Glute machine

Nutrition 100% on target today

Woke 83.0

25 min cardio
6 min abs

10k steps yesterday, otherwise rest.

Woke 82.8

Shoulders/back
Ohp
Chins
Seated db press
Pull down
Plate raise
Straight arm pulldown
Side raises

13k steps

Sauna/rest on sat

Today
45 min walk
25 min cardio
6 min abs

14k steps

Arms today
Curls
Pull downs
Preacher curls
Skull crushers
Seated db curl
Db extensions
Gigaset hammer/normal/outer/innercurls
Triceps extension machine to failure w dropset

14k steps

Chest & back
Gym was overcrowded, improvised
Incline Bench
Rows
Bench Machine
Parallel Grip Machine Row
Pullovers
Reverse fly

Short & intense

13k steps

Legs
Curls
Extensions
Hack squats
Calf raises
Biceps pump work

17k steps

Shoulders & back
10 min cardio warm up
BB Press
Weighted Chins
Lat pull down
DB press
Close grip lat pull down
Lateral raises
Straight arm pull downs
Plate front raises
10 min cardio

Forgot to mention I weighted in at 82.2 / 19.4% yesterday. Will be using Fridays as weekly progress check.

15k steps
30 min cardio
6 min abs

Did tons of errands, very active for a saturday.

12k steps

Chest & Back
5 min cardio
Bench
Parallel grip rows
Db incline
One arm rows
Dips
Machine rows
Chest Press Machine
Cable reverse flies
10 min cardio

15k steps

Arms
5 min cardio
Bb curls
Push downs
Sz preacher
Reverse push down
Seated DB hammer curls
Rope overhead extensions
Machine curls
Triceps machine
Biceps pumpset reverse/hammer/normal/outer/inner curls
10 min cardio

Rest day yesterday

Checkup at the doc today w 15 min cycling test

Feeling a cold creep in, taking another rest day, 10k steps only today.

Was out of action with a cold for four days

12k steps

Shoulders & back
10 min cardio warm up
BB Press
Lat pull down
DB press
Close grip lat pull down
Lateral raises
Straight arm pull downs
Plate front raises

No weighted chins this time due to busy gym & easing back into it

13k steps

Arms
5 min cardio warm up
Single arm triceps push downs
Isolation db curl against the knee
Push downs
Sz curls
Rope overhead extensio
Bb curls
Machine push downs
Giant biceps set w reverse/hammer/normal/outside/inside curls
10 min cardio

15k steps

Legs
10 min cardio
Leg extensions
Leg curls
Hack squats - cramped up after 2nd workset, strange feeling in my leg, hope its only smt minor
Calf raises
15 min cardio

12k steps

Travelling, did get a minimum done
15 min bike
Biceps & triceps gigaset