Chieftain’s Transformation Log

10k steps and rest day Friday

13k Saturday

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

After beeing on an agonist/antagonist split for four months and playing around with it by adding some exercises this month I’m now trying something new.

Upper Body Vertical Workout

Single arm db press 2x6 12.5 kg
Chin-Up 4x6 bw
Seated Dumbbell Shoulder Press 3x8 12.5 15 15kg slow reps 4 1 1 1 style
Superset w Lean-Away Lat Stretch
2:1 Accentuated Eccentric Lat Pulldown 3x6 40 50 60kg
Seated Lateral Raise 3x8 7.5kg
Superset Dumbbell Lateral Raise 3x8 10kg
Superset shrugs 3x8 10 kg
Superset shoulder circles
Pull up machine 3 x failure w slow reps 4 1 1 1 style

14k steps today

Quick leg workout
5 min cardio
Ext & curls
Hacksquats
Hip thursts
Side planks
Crunches

Somehow managed 21k steps today!
Lots of walking whilst doing phone calls😆

Barbell Bench Press 4x5 75kg
Superset Band Pull-Apart 4 x 25 red band
Pronated-Grip Dumbbell One-Arm Row 3x10 17.5kg
Superset Alternating Dumbbell Incline Bench Press 3x10 22.5kg
T-Bar Row 3x10 35kg
Dip 3x8 bw + 5kg
One-and-a-Half Rep Inverted Row 3x12
Rear delt flies 3x12 43kg

Forgot to log 25 mins of cardio the day before yesterday

11k steps

Upper Body Vertical Workout
Single arm db press 2x6 15 kg
Chin-Up 4x6 bw + 5kg
Seated Dumbbell Shoulder Press 3x8 15 15 17.5kg slow reps 4 1 1 1 style
Superset w Lean-Away Lat Stretch
2:1 Accentuated Eccentric Lat Pulldown 3x6 60kg
Seated Lateral Raise 3x8 8.5kg
Superset Dumbbell Lateral Raise 3x8 8.5kg
Superset shrugs 3x8 10 kg
Superset shoulder circles
Pull up machine 3 x failure w slow reps 4 1 1 1 style

11k steps today

25 min cardio in the am

Afternoon workout
Upper body horizontal
Barbell Bench Press 4x5 75 75 77.5 77.5kg
Superset Band Pull-Apart 4 x 25 red band
Pronated-Grip Dumbbell One-Arm Row 3x10 17.5kg
Superset Alternating Dumbbell Incline Bench Press 3x10 20 22.5 25kg
T-Bar Row 3x10 35 40 40kg
Dip 3x8 bw + 7.5kg
One-and-a-Half Rep Inverted Row 3x12
Rear delt flies 3x12 43kg

Done in less than 1h. Looks like a nice programm for a few weeks.

Rest day yesterday

13k steps today
Upper Body Vertical Workout
5 min cardio
Single arm db press 2x6 17.5 kg
Chin-Up 4x6 bw + 6kg
Seated Dumbbell Shoulder Press 3x8 17.5kg slow reps 4 1 1 1 style
Superset w Lean-Away Lat Stretch
2:1 Accentuated Eccentric Lat Pulldown 3x6 60kg
Seated Lateral Raise 3x8 8.5kg
Superset Dumbbell Lateral Raise 3x8 8.5kg
Superset shrugs 3x8 10 kg
Superset shoulder circles
Pull up machine 3 x failure w slow reps 4 1 1 1 style

Quick & dirt arms n legs
About 7 supersets
Hack squat & ab machine
Tri megaset
Bi megaset

Rest day yesterday

Steps above 10k on both days

14k steps today

Upper body horizontal
Barbell Bench Press 4x5 77.5kg
Superset Band Pull-Apart 4 x 25 red / purple band x15 rest with red)
Pronated-Grip Dumbbell One-Arm Row 3x10 17.5kg
Superset Alternating Dumbbell Incline Bench Press 3x10 20 25 25kg
T-Bar Row 3x10 40 40 40kg
Dip 3x8 bw + 10kg
One-and-a-Half Rep Inverted Row 3x12
Rear delt flies 3x12 43, 43, 52kg

Friday weight in - first incease this year :-//
81.5kg @ 18.5% BF.
A bump due to a social event wed and carbs yesterday evening. Not happy, still mirror progress is ok and will make sure to hit cardio.

This morning 25 min cardio & 6 min abs

17k steps yesterday

Today Upper Body Vertical Workout
5 min cardio
Single arm db press 2x6 18.5 kg
Chin-Up 4x6 bw + 7.5kg
Seated Dumbbell Shoulder Press 3x8 18.5kg slow reps 4 1 1 1 style
Superset w Lean-Away Lat Stretch
2:1 Accentuated Eccentric Lat Pulldown 3x6 60kg
Seated Lateral Raise 3x8 8.5kg
Superset Dumbbell Lateral Raise 3x8 8.5kg
Superset shrugs 3x8 10 kg
Superset shoulder circles
Pull up machine 3 x failure w slow reps 4 1 1 1 style
Biceps megaset
10 min cardio

1 Like

Upper body horizontal - improvised session
5 min cardio
Barbell Bench Press 2x5 77.5kg, 80kg x4 x3
Superset Band Pull-Apart 4 x 25 red / purple band x15 rest with red)
Row Machine 4x12 95 kg
Superset Alternating Dumbbell Incline Bench Press 3x10 20 25 25kg
Low Row 3x10 40 40 40kg
Dip 3x8 bw + 10kg
Pronated-Grip Dumbbell One-Arm Row 3x10 17.5kg
Rear delt flies 3x12 43, 43, 52kg
10 min cardio

  • drop sets on bench, low rows and db incline at the end

21k steps today

Legs, abs & arms
5 min cardio
Leg ext 3x15 45
Leg curls 3x15 50
About 7 supersets
Hack squat up to worksets at 3x10 110kg
& leg raises 3x failure / ab machine 15 kg
Hip thrust 3x12 mega slow reps 40kg
Calf raises 3x10 30 kg
Tri & Bi megaset
10 min cardio

Had forum access issues for a week. Now downloaded new browsers and found one where the forum works.

Training wise all good went through a full week with 4xupper body, 1x cardio only and yesterday am cardio and legs in the pm. Had solid weight progress across. Felt a bit drained yesterday, upping carbs a bit now.

Steps always above 10k.

Thus evening will be cardio.

Arms day on wednesday. Didnt feel to good and opted for something easier.

16k steps yesterday

Today Upper Body Vertical Workout
5 min cardio
Single arm db press 2x6 18.5, 20 kg
Chin-Up 4x6 bw + 8.5 kg
Seated Dumbbell Shoulder Press 3x8 20 kg
slow reps 4 1 1 1 style
Superset w Lean-Away Lat Stretch
Broad parallel Lat Pulldown 3x6 60kg
Seated Lateral Raise 3x8 8.5kg
Superset Dumbbell Lateral Raise 3x8 8.5kg
Superset shrugs at the machine 3x8
Pull up machine 3 x failure w slow reps 4 1 1 1 style
10 min cardio

Rested friday & saturday felt drained from having no rest days for a while. Now back at it.

Today
10k steps so far with a couple of hours to go

Upper body horizontal
5 min cardio
Barbell Bench Press 80 kg x 5,5,4,3
Superset Band Pull-Apart 4 x 25 red / purple band
Machine rows wide 12x 70, 80, 90 kg
Clos neutral grip 12x95, 100, 105kg
Superset Alternating Dumbbell Incline Bench Press 3x8,7,6 @ 27,5 kg
Low rows 3x12
Wide grip hammer bench (dip station was busy) 3x10 up to 100kg x2
One-and-a-Half Rep Inverted Row 3x12
Rear delt flies 3x12 43, 52, 52kg
15 min cardio

14k steps today

Legs & abs
7 min cardio
Leg ext 3x15 55
Leg curls 3x15 55
Hack squat up to worksets at 3x12 120kg
& leg raises 3x failure / ab machine 20 kg
Hip thrust 3x12 100 kg
Calf raises 3x10 40 kg
15 min cardio

18k steps today

Cardio day
25 min stepper
30 min recumbent bike

12k steps & a crappy shoulder workout today

Nailed it today

20k steps

Upper body horizontal
5 min cardio
Barbell Bench Press 80 kg 4x5
Superset Band Pull-Apart 4 x 25 red / purple band
Machine rows wide 12x 70, 80, 90 kg
Close neutral grip 12x95, 100, 105kg
Superset Alternating Dumbbell Incline Bench Press 3x8 @ 27,5 kg
Singe arm machine rows 3x12 25, 40kg/side
Low rows 3x12 30kg
Dips 3x8 10kg, 12.5, 12.5 kg
30 min cardio