Starting a log to keep track of things during the t-ransformation2019.
Starting point
Age 32
Height 175 / 5ft 9in
Weight 89.2kg / 196.6 lb
Lifts are weak for this site´s standards. No squats and deadlifts due to a spinal injury. Working on keeping things stable with physiotherapy but will resort to machines where needed. Hope to eventually add DL back in but dont see it happing, yet.
Looking to get three strength sessions in per week. Will add cardio due to the t-ransformation.
Week 2 - yesterday´s session
warm up 5 min on stepper, crunches 3x30, back extensions 3x20 42kg
Leg Press 20x50, 15x100, 12x140 kg
Dips 4x10
DB Row rehab version as per doc´s orders 15x10, 12.5, 12.5 kg
Incline Bench 15x35, 10x55, 6x65 kg
Triceps Push Down 10x15, 15x15, 10x20 kg
Hammer Strength wide grip Press 10x 50, 70, 90 kg
Rear Delt Machine 3x10 34kg
5 min stepper
Today - Cardio session. Not used to this, adding this only because of the t-ransformation:) starting light, aiming to increase intensity/duration over time.
5 min bike
5 min on 80´s old school climber. Calves were on fire after just 5 min. Need to work on that one. Older Cardio machines seem to be much better than the new stuff.
20 min stepper
packed city at the gym today. improvised.
warm up 5 min stepper, back extensions 20x43, 20x52, 10x61 kg
Bench 20x35, 15x45, 15x55, 12x65, 6x75 kg
Pull Ups 5, 5, 5, 5, 5
Rehab rows 15x8.5, 12x10, 12x12.5 kg
Seated Chest Supported Row 12x75, 12x90, 10x100 kg
Close Grip Pulldown 15x43, 10x61, 10x70 kg
SZ Curls 15x17.5, 12x22.5, 15x22.5 kg
5 min stepper
Friday workout
5 min stepper
Back extension 25x43, 20x52, 15x61kg
Hammer Leg Press 25x50, 20x90, 20x140, 18x160, 15x170kg, superset with
Dips 11,11,11,11,11
Rehab rows 15x 7.5,10,12.5kg
Incline Bench 15x45, 9x55, 8x55 - needs work
Tricpes PD 15x15,15,15
Rear delt 12x43,43,43
Hammer wide grip Press 10x60,80,90 - 90kg only half reps
10 min stepper
Weight in after two weeks: 85.8kg, 22.7% BF.
Week 3
5 min stepper
Back Extension 26x43, 21x52, 16x61 kg
Hip Thrust 20x40, 20x60, 15x70, 15x80, 15x90 kg SS
Pull Ups 6,6,6,6,6 - hard
Bench 20x45, 15x55, 12x65, 8x75 - hard - SS
Rehab Rows 15x 8.5,10,12.5
Seated CS rows 15x75, 12x90, 10x105 kg
Close grip pull down 20x40, 15x50, 15x60, 8x70 kg SS
SZ Curls 15 x 17.5, 22.5, 10 x 27.5, 27.5 kg
12 min stepper
Cardio day
30 min bike
15 min stepper
Bulk update
Back extension 26x43, 21x52, 16x61
Hammer Leg Press 25x50, 20x100, 20x150, 18x160, 15x180kg, superset with
Dips 12,12,12,12,12
Rehab rows 15x 8.5,10,12.5kg
Accidentially did flat instead of Incline Bench 15x45, 10x55, 8x65
Rear delt 12x34,34,34
Skull Crushers 3x12x17.5
Hammer wide grip Press 10x70,8x80,80 - too heavy for that day
15 min cardio
whilst I got three workouts in for week three there were only two weight sessions. was due to travelling.
End of week 3 weight 85.4 kg, 21.2% BF
Week 4
5 min stepper
Back Extension 27x43, 22x52, 17x61 kg
Hip Thrust 20x40, 20x60, 15x75, 15x85, 15x90 kg SS
Pull Ups 6,6,6,6,6
Bench 20x45, 15x55, 12x65, 10X65, 6x75 - SS
Rehab Rows 15x 8.5,10,12.5
Seated CS rows 15x75, 15x85, 12x95, 12x95 kg
Close grip pull down 20x43, 15x52, 15x61, 10x70 kg SS
SZ Curls 15 x 17.5, 10x 27.5, 8 x 32.5, 15 x 22.5 kg
15 min stepper
Cardio Day
10 min bike
30 min stepper
today
5min stepper
Hammer Leg Press 25x50, 20x120, 20x160, 18x180, 15x190kg, superset with
Dips 12,12,12,12,12
Rehab rows 15x 10,12.5,15 kg
Incline Bench 15x45, 10x55, 5x65, 6x60kg
Rear delt 12x34,34,34
Skull Crushers 3x12x17.5
Hammer wide grip Press 10x40, 60, 70, 80, 6x90
20 min cardio
finished week 4 with a third weight session as targeted
5 min stepper
back extension 27x43, 22x52, 22x52 kg - taking it easy, back has complained
Hip Thrusts 20x50, 18x70, 18x80, 15x90, 10x100 kg
Pull Ups 7,7,7,7,7
Hammer High Row (new) 10 x 40,60,70 kg
Bench 20x40, 15x60, 10x65, 10x65 kg
Seated CS rows 15x75, 15x85, 15x95, 15x95 kg
Rehab Rows 15x 10, 12.5, 15 kg
SZ Curls 3x15 @ 17.5 kg
Hammer High Rows wont be added for now, will go back to the original template next workout.
End of week weight in 85.2 kg (somewhat ok, -0.2, less than expected), 21.6% (bad, 0.4% increase!).
Week 5
Started off with Cardio
7 min versa climber - easing into this one, very intense machine
30 min stepper - all out effort
Hammer Leg Press 25x50, 20x130, 20x160, 18x180, 15x200kg, superset with
Dips 13,13,13,13,9 - was toast after last LP set
Rehab rows 15x 10,12.5,15 kg
Incline Bench 15x35, 12x50, 6x60kg
Rear delt 12x34,34,34
Hammer wide grip Press 10x40, 60, 70, 80
85kg - 21.3% - stagnant. Need to push harder.
Week 6
Started with another Freestyle workout as the gym was crazy packed, no way for my normal setup of 100% supersets.
Did Leg Press, Leg Ext, Bench, Rows, Arms and cardio.