T Nation

Ins' Transformation Log// My Journey to Semi-Professional Soccer

Entering the t-ransformation 2020 challenge in order to finally keep track on my workouts and progress. Hopefully this will help me be more accountable and consistent with training and diet.

I am 174 cm tall, 94kg. 33 but will be 34 by the end of the competition.

My workout initially for the first 4 weeks or so will consist of 3 lifting days and 2 + 1 cardio days.
Monday - Upper A
Bench - 10, 8, 6, 5, 3, 2, 1 reps which includes warm up // ss Lat pull downs - 3x12 pyramid loading
Incline press with dumbbells - 4 x 12 pyramid / SS chins - 5 sets x max (4-5 reps atm)
chins
15 mins of intervals on the thread mil

Tuesday - steady state caardio + some conditioning drills (gotta figure these out)

Wednesday - Lower body + arms with curls to get the girls
Squat 15, 12, 10, 8, 6, 5, 3, 2 reps// SS some triceps exercise ( will figure this out)
DL - 4 x 5 - pyramid// SS calfs
Leg curls// SS Hamstring Curls - 3 x 10 same weight
some biceps and triceps curls

Thursday - steady state cardio + conditioning drills - probably some kettle bell swings

Friday - Upper Body B
Standing DB Press - 5x10 pyramid// SS chest supported rows - 3 x 12 pyramid
Barbell Rows - 5 x 12 pyramid// SS push ups - as many as possible in 3 sets
15 mins Intervals at the treadmill

Saturday optional - sprints

This should get me going for a few weeks until I start burning out, afterwards I plan on reducing lifting days to 2 and progressing on cardio. My plan is to go play amateur soccer with some local team and this should prepare me well for the season starting mid March.

Diet - around 2500 calories with veggies, salads, fruit, eggs and meat. I will try to do some basic counting. Someone can recommend a free app for calorie counting?

Goal is to start with a recomp for a few weeks and then go hard on weight loss till mid March, when hopefully I will play soccer and will have to revisit the routine.

MyFitnessPal is pretty good.

Good luck on the transformation.

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First workout was done.
Jan 16th, Thursday, week 1
Steady state cardio
30 mins 4 km at 8.5 km per hour
Kettle bell swings 20 kg - 10 + 15 + 25 + 20

30 mins of walk post lunch break

Diet is on point:
Breakfast was: protein shake, protein bar, bannana and apple
Lunch: salad with cucumber, tomatoes, pepper, onion and 200 gr of smoked pork fillet with apple vinegar and sunflower oil as a dressing
Dinner: veggies with beef sausage cooked in sunflower oil

Jan 17th, Friday, week 1
Upper B

  1. Standing Dumbbell Press 10x10, 10x12.50, 10x15, 10x17.50, 6x20 //
    SS chest supported rows machine 12 x 60, 12x70, 12x80
  2. Pandley Row 12x40, 12x45, 12x50, 12x55, 12x60//
    SS push ups 20, 17, 13

Intervals 3x400 meters at 12 km/h with walking at 6 km/h as a rest. Took me about 11-13 mins. I will try to add a 4th interval, before increasing the speed.

Diet on point again:
Breakfast was: protein shake, protein bar, bannana and apple
Lunch: salad with cucumber, tomatoes, pepper, onion and 200 gr of smoked pork fillet with apple vinegar and sunflower oil as a dressing
afternoon snack : 70 g almonds
dinner: 6 medium sized eggs and 200 g chicken on grill

Saturday, Jan 18th, week 1
6 x 100m sprints with a 800m slow walking jogging warm up

Diet almost on point… but the 200g rakia

Sunday, Jan 19th - rest day
Diet went horribly wrong

Monday, Jan 20th - Upper A
1)Bench - 10x40, 8x50, 6x60, 5x65, 3x70, 2x75, 1x80 kg
// ss Lat pull downs - 12x20, 12x25, 10x25
2)Incline press with dumbbells - 12x12.5; 12x15; 12x17.50; 10x20 / SS chins - 5,4,3,3,3
chins
Only 2 intervals x 400m. Had no time

Diet on point

Tuesday, Jan 21st, week 2
Steady state cardio 30 mins at 8.6 km/h + 2 min sprint = total 4.65 km
Farmer walks:
40 meters with 25 kg dumbbells
3 sets per hand
40 meters with 2x25 kg kg dumbbels , 3 sets

Diet almost on point. A colleague had a birthday so had a cookie and 50g of nuts extra

Wednesday, Jan 22nd, week 2 - Lower body + arms with curls to get the girls
Squat 15xbar, 12x40, 10x60, 8x70, 6x75, 5x80, 3x90, 2 100kg
// close grip bench press- 15 xbar, 12x30, 10x35,10x40 6x50, 5x60, 3x65, 2x70
DL - 5x60, 5x80, 5x90, 5x90// SS calfs - 4x15
Diet again almost on point. I had a dinner in my grandmas which was all healthy but with slightly more calories and carbs from potatoes.
Had no time for leg and arm curls. My Saturday work out should include some leg and arm curls and some running.
Chose close grip bench press for now, so I can work the chest a bit as well.
Had a glute muscle very stiff from sitting way too long, so I did a big warm to activate the legs and the glutes.

In general it was a horrible workout with the glute muscle. I should go heavier next time.

I have a question regarding farmer walks. Should I do 1 arm walks with dumbbells and the 2 hand walks instead be Zercher. They seem to hit the arms more and help me carry chichks on my hands… haha :slight_smile:

Thirsday, Jan 23rd, week 2 - cardio

  1. steady state cardio 31 mins at 8.7 km/h + 2 mins dash at 12 km/h for total of 4.85 km
  2. kettlebell swings 20 kg - 10 +15 + 25 + 10 + 15

Diet on point

Jan 24th, Friday, week 2
Upper B

  1. Standing Dumbbell Press 10x10, 10x12.50, 10x15, 10x17.50, 8x20 // - added 2 reps
    SS chest supported rows machine 12 x 60, 12x70, 12x80
  2. Pandley Row 12x40, 12x45, 12x50, 12x55, 12x60//
    SS push ups 21, 18, 14 - added 1 rep to each set

3 intervals of 400m at 12km/h

Diet not on point, but not horribly wrong either

Saturday, Jan 25th, week 2
Assistance workout

So I decided I will do assistance work I skipped due to lack of times in the morning and some extra stuff
Dips - 6, 6, 8//ss hamstring curls - 12 x 55, 12 x 60, 12 x 65
Cable cross overs 3x8x15// cable wood chops 3x8x15// leg curls - 3x10x50
Cable lat rises 3x10x7.5// crunches with med ball 3x12 x 6kg ball
Incline DB Curls 3 x 10 x 7.5// triceps push downs - 12x15, 12x20, 12 x 25
Preacher curl 3x12x20// overhead cable triceps - 3x12x12.5// incline y rises 3x12x7.50
Hammer curls 2 x 10 x10// face pulls 2x10x15
Intervals 3x400m
Diet will go horibly wrong. Our company has a 10 year anniversary party. And I would like to celebrate properly with something Irish, Scotish or worst case scenario an American bourbon

Tuesday, Jan 27th - Upper A, week 3
1)Bench - 12x45, 10x55, 8x65, 6x70, 5x75 3x80 kg, 5x60 - I messed up with the weights and ended up doing 3x80 which is my highest ever bench
// ss Lat pull downs - 12x20, 12x25, 12x30
2)Incline press with dumbbells - 12x12.5; 12x15; 12x17.50; 12x20 - added 2 reps/ SS chins - 4,4,5,3
chins
Only 3 intervals x 400m.

Wednesday, Jan 29th, week 3
Steady state cardio 33 mins at 9 km/h + 2 min fast running at 12 km/h = total 5.30 km
Farmer walks:
40 meters with 27.5 kg dumbbells
3 sets per hand
40 meters with 2x27.5 kg kg dumbbels , 3 sets

Slowly increasing the speed of the steady state cardio as well as the time. I will run at this speed for now.
Increasing the dumbbell weight of the farmer carries as well.

Thirsday, Jan 30th week 3 - Lower body + arms
Squat 15x40 12x50, 10x60, 8x70, 6x80, 5x90, 3x100, 2 x110kg
// close grip bench press- 15 x30, 12x40, 10x50,8x60 5x65, 5x65,
Preacher curl - 12x20
DL - 5x70, 5x80, 5x90, 5x100// SS calfs - 4x10 max weight on the machine
Preacher curls - 12x20
Increased the weight on squats and DL. I will stick a bit at this weight.
No time for curls.
I will try to add them later this week.

Just quick notes so far.

I ve been jumping between 93-95 kg.
My diet has been very fucked up and half the days I am over eating. My focus for February would be proper, healthy died with a small deficit going on.

On the other side my lifts are good.
I squated first time with 110kg. Although I have done sets of 5 with 100, it is my first time I attempt 110 kg.
Bench went up as well. Not only for the first time I did 80 kg bench, but I did 3 reps the other day.
I think I benefit from lifting less often and doing less stuff.

I am surprised how good cardio is working for me. I know it is a threadmill and now a real running. But still it feels nice.

So February goals is to stick to a diet and keep lifting 3xper week with intervals, with 2 days at steady state cardio with farmer walks or kettlebell swings. I feel great on this program.

March and April I will cut more calories, cut a lifting session and add more cardio. I think I will be able to start playing some soccer.

Friday, Jan 31st, week 3- cardio

  1. steady state cardio 34 mins at 9km/h + 2 mins dash at 12 km/h for total of 5.50km
  2. kettlebell swings 20 kg - 10 +15 + 25 + 10 + 15 +15

Diet on point

Saturday, Feb 1st, week 3
Active rest day.

I felt very tired and had lots of stuff to do.
Anyway I walked around 8 km and was carrying some 25-30 kg bags with wood for my grandma.

Feb 2nd , Sunday, week 3
Upper B

  1. Standing Dumbbell Press 10x10, 10x12.50, 10x15, 10x17.50, 9x20 // - added 1 rep
    SS chest supported rows machine 12 x 60, 12x70, 12xmax weight of the machine …
  2. Pandley Row 12x40, 12x45, 12x50, 12x55, 12x60// - finally with good form
    SS push ups 22, 18, 15 - added 1 rep to each set but the 2nd
    3.2x circuit:
    ham curls - 15 x 60 kg
    leg curls - 10 x 50 kg
    incline biceps curls - 12 x 7.5 kg dumbbells
    overhead triceps extensions - 12 x 20 kg

1 interval of 400 meters at 12km/h
1 sprint of 200 meters at 13km/h

I will be starting week 4 with steady state cardio on Monday and do Upper A ot Tuesday in order to recover.

Monday, Feb 3rd, week 4- cardio

  1. steady state cardio 36 mins at 9km/h + 2 mins dash at 12 km/h for total of 5.70km
  2. kettlebell swings 20 kg - 10 +15 + 25 + 10 + 15 +25
  3. 60 mins soccer in the evening. And I freaking injured myself. There is a huge pain somewhere at the right hip and lower back.
    I am preparing myself for the 10000 kettlebell swings challenge.s

I am taking a few days off to recover. I am not sure I ll be ableto run or do lower body stuff in the next couple of weeks.
Went to the doctor and after some tests there is nothing serious, just some nerve got stuck and muscle seemed over worked. I can walk okayish now. Doc told me to just rest, sleep and eat well it will be gone in a few weeks.