5/15/18
Back/ bis
T-bar row:
45x20
70x15
90x12
115x8*
Drop set: 135x4* / 90x8*
NG lat pull down:
120x10
120x8
80x18*
70x12 mtor reps**/ 8 burnouts
** (2 sec pause at full stretch, 3 second eccentric, 2 sec pause at full contraction)
DB upright rows:
30s x20*
Drop set: 35x10, 25x8*, 15x12*
Cable curls:
80x10
80x13*
Rest pause (15 sec): 60x10,10,10
1.5 mile walk. Getting hot out here in Alabama
5/21/18
Chest
Incline bench:
Bar x a lot
95x10
115x5
135x5
155x8
165x6*
175x4*
185x3*
Poundage: 5,685
DB low incline bench:
55 x10
55 x10
55x10*
Hands elevated push up:
3x failure
Cable flye:
40x3x15
5/23/18
Shoulders/ tris
OHP:
95x15
95x9*
95x8*/4*/3* rest pause
Poundage: 3,705
Giant set: (seated with empty bar)
Wide grip BTN press: 10,8,6
Clean grip BTN press: 6,6,6
Military press: 6,6,6
Mountain dog lateral raises:
30s x20
20s x25
Chest supported rear delt flye:
20s x2x15
Giant set:
Bus drivers: 25lb plate x10 each direction
Arm circles: front/back 5lb plate x10 both ways
French press:
50x25
50x20
50x15
5/26/18
Chest:
Running short on time today so cut down rest times and had to skip the end of the workout. Still put in decent work.
Incline bench:
Bar x a lot
95x15
115x5
135x5
155x5
185x3*
155x9*
135x8*/3* rest pause
was feeling strong today, but the gym was really hot and humid and the bar was slick as fuck. Really threw me off cuz my hands were sliding down.
Poundage: 6,885
Slight incline DB bench:
60x8
60x7
60x6 (3 sec negative, 2 sec stretch)
6/2/18
For anyone not keeping up with the official thread, here’s my final submission for the 2018 T-ransformation challenge.
(Open image to view the side-by-side)
Jan 1: 265 lbs
Apr 1: 277 lbs
Jun 1: 260 lbs
Shoulders/arms seem a little fuller, waist seems a little tighter and moobage looks like its gone down a little (maybe an optimistic assessment lol). Put in decent work dropping 17lbs the last two months. who knows where I’d be if I had actually put in six months of decent work. Here’s to winning most improved in the 2019 T-ransformation challenge.
7/17/18
Coming back from a too long hiatus. Moved gyms so now I lift with my fiancé at Planet fitness, no barbells. Only DBs, smith machines and cables. Workout done with short rests. 1.5-2min between exercises, 30s-1min between sets
Smith Incline:
Warm ups
135x10
185x6
225x3
185x6
135x8 mtor set (3 sec negative/2 second pause)
DB Flyes SS w/ DB bench
30s x10 / 55s x10
30s x10 / 45s x10
DB seated OHP: (no back support cuz I couldn’t get a bench that inclined)
45s x8
45s x6
25s x10
French Press:
50x12
50x10
Numbers aren’t great, but expecting a strong rebound coming off this break. Will be building volume back up over time
Sorry to hear that! 
Sounds like you just entered a bodybuilding phase.
Not the worst thing in the world honestly. I’ve shifted more towards BB-esque training anyway so not having a barbell isn’t a huge setback. Plus we both have a little weight to lose so hopefully working out and meal planning together will put a fire under both our asses
Are you ok man?
I think it’s awesome when couples train together. I hope it goes well for you (even if it’s at Planet Fitness)!
Yeah I’m avoiding the couples-workout pitfall of trying to train her. I just let her do her booty workouts while I train and then we do cardio together after. And honestly the the planet fitness I go to now has WAY more really jacked dudes than the little hole in the wall gym I was going to
Honestly don’t know. I think planet fitness is changing who am as a person. Soon I’ll be calling everyone brah and yelling at people who get lunk alarmed
8/9/18
Alright guys, I’m back. My kid’s back in school and I have more “me” time so it’s time to kick my training back into gear and get after it. I’m back at my old gym because I realized I like working out alone better. My consistency doesn’t revolve around someone else’s consistency, and my fiancé was not a consistent workout partner lol. Gonna build my way up with some layers
Low declinebench from pins (one 45lb plate under foot of bench):
3rm ramp:
Bar x a lot x2
135x5
155x3
185x3
195x3
205x3
215x3
225x3
Clusters: 15 second pause between reps
205x6
205x7
15 minutes stationary bike
8/10/18
Short, high density 5am pulling session today before work.
Chest supported t-bar rows: (plate weights)
Ramp to 3rm:
45x10
70x5
90x3
115x3
125x3
135x3
145x3 (3x45s, 1x10)
115x8
115x8
90x15
8/11/18
Push Press:
1RM ramp:
Bar x a lot
65x8
95x5
115x3
135x3
155x1
165x1
175x1
185x1
195x1
90% 2x3:
175x2x3
2rm ramp:
135x2
145x2
155x2
165x2
175x2
90% 2x3:
155x2x3
Kept the RPE low. Whole lot of OHP way too soon. Muscles didn’t feel OVERLY taxed, but my wrists and elbows definitely need to get reacclimated to the workload
8/13/18
TBDL:
1RM ramp:
135x10
225x5
275x5
315x3
345x1
365x1
385x1
405x1
Clusters:
365x3
335x6
Weights felt way heavier than they should have, surprised how much strength I’ve lost on my lower body. Whatever. Goals for current training cycle are to build back to a 225 push Press and a 455 TDBL.
First week of training is in the books. Gonna add another layer to my workouts, starting with incline bench tomorrow.
8/14/18
Very solid session this morning. 5am still sucks, but it’s getting manageable. Had a splitting headache this morning and still managed to get this entire session done in almost exactly 30 minutes. I was moving.
Slight incline(1 notch above flat on an adjustable bench) press from pins on chest:
1RM ramp:
135x5
155x3
185x2
195x1
205x1
215x1
225x1 (easy)
Back off sets: 90%
205x6 (straight set)
215x4 (cluster)
2rm ramp:
155x2
185x2
205x2
215x2
225x2
Cluster set:
205x4
8/16/18
Had a strong start but slowed down half way through. Coming off what was probably the worst 48 hour ambulance shift I’ve ever had, got about an hours worth of sleep and had shit hit the fan multiple times. Debating on if I wanna wake up early at 5am tomorrow morning to train before I have to do it all over again lol.
Slight decline bench from pins:
Workout time: 50 minutes
1RM ramp:
Bar x a lot
135x5
155x3
185x3
205x2
215x1
225x1
235x1
245x1
255x1
260x1
90% clusters:
225x6
225x6
2rm ramp:
185x2
195x2
205x2
215x2
225x2
235x2
90% Back off set:
205x6
8/19/18
Solid day today.
Front squat: (kept it light)
135x5
155x3
185x3
205x2
225x1
Push Press:
1RM ramp-
135x5
155x3
175x1
185x1
195x1
205x1
215x1
225x0 damn
70% EMOM-
155x3 reps x 6 minutes
8/21/18
Had a good old fashioned Back day today. One of my coworkers lifted with me this morning and the power was shut off in my gym. So there was a few dudes in there lifting with the only lights and air coming from the open doors. Felt old school, and it was HOT.
TBDL:
225x5
275x5
315x2
365x2
405x2*
225x20*
Chest supported tbar rows:
80x15
90x8
90x10*
Cable upright rows w/ rope handles
100x12
100x16*
EZ bar curls:
60x12
60x20*
*= technical failure
