10/08/2018 Workout
Squat
295 Lbs. (85%) x 1
245 Lbs. (70%) x 10
185 Lbs. (50%) x 20, 10, 5, 3
Stiff Legged Deadlift
295 Lbs. (85%) x 1
245 Lbs. (70%) x 12
185 Lbs. (50%) x 20, 10, 5, 3
Split Squats
115 Lbs. x 8, 8, 8, 8
10/09/2018 Workout
Bench Press
265 Lbs. (85%) x 1
225 Lbs. (70%) x 10
165 Lbs. (50%) x 18, 7, 4, 3
Incline Bench Press
115 Lbs. x 22, 12, 10, 44
total reps.
Barbell Row
165 Lbs. x 8, 8
155 Lbs. x 12, 8
Lat Pulldowns (Overhand grip)
160 Lbs. x 16, 10, 8. 34 total reps
Bicep Curl
85 Lbs. x 12, 10, 6. 28 total reps
10/14/2018 Workout
Front Squats
225 Lbs. (85%) x 1
185 Lbs. (70%) x 11
135 Lbs. (50%) x 20, 10, 5, 3
Leg Press
310 Lbs. x 20, 16, 14. 50 total reps.
Walking Lunges
27.5# dumbbells, 5 sets of 20
10/16/2018 Workout
Overhead Press
185 Lbs. (85%) x 1
155 Lbs. (70%) x 6
115 Lbs. (50%) x 13, 5, 3, 2
Dips
Bodyweight x 18, 10, 6. 34 total reps
Dumbbell Row
65 Lbs. dumbbells x 20, 16, 10. 46 total reps
Chin-ups
Bodyweight x 10, 6, 5, 4, 3
Seated Curls
35 Lbs. dumbbells x 16, 11, 8. 35 total reps.
So much for keeping a training log. I have neglected to stay on top of it. I ended up gaining weight way too fast. I got back up to 230 in less than two months. For shame…
I have been in a deficit for the last month and have dropped back down to 215. I have been focusing on maintaining strength while in the deficit. I am purchasing a new house December 17. I plan on getting back to maintaining a log after that when things settle down. Plus with the new year coming, why not. My goal until then is commit to a diet and training for January and maintain right around 215.
Alright so I suppose I need to keep myself more accountable since I am attempting the T-ransformation challenge.
Since my last post I have maintained my weight for the most part. I am currently sitting at 221 as of today. I bought a new house with the family two weeks ago and life has been crazy since then. We are still dolling up our old house so we are busy doing work to that when we aren’t working.
Once we get the old house on the market and I have more of a normal lifestyle, my plan is to follow the best damn workout plan. I will be taking in approximately 22-2400 calories per day, making sure that I get in 200g protein and around no more than 150g carbs. The rest will be fats.
My goal is going to be steady weight loss. Shooting for 1 Lb per week loss.
Here is a picture of what my “expedition” has entailed so far. The first pic is me in November 2017 when I decided I didn’t want to be a fatty anymore. The second pic is of where I am starting at on my next round of fat loss. My end goal will be 10% body fat for the time being. I’m not in a rush to get there.
The first three days of the new year I spent dialing in my nutrition and getting back in the habit of eating healthier. I did workout legs/back yesterday. As stated before, I am not going to be following a specific routine until my life settles down, most likely the end of January.
01/01/19-01/07/19 Summary
Average daily calories: 2,460
Average daily protein: 197 (31%)
Average daily fat: 139 (51%)
Average daily carbs: 173 (28%)
The first week back to eating well went pretty good. I managed to keep things under control through my birthday as well as my daughter’s birthday. I was able to get to the gym four times. The only weak moment was an 11 PM moment of weakness when I ate four pieces of cake (yes, four). I am a legitimate food addict and I could have probably eaten more.
I am pretty much done prepping my house for sale and am planning on getting it on the market this week. Assuming no setbacks, I plan on starting the best damn workout next Monday and start hitting this thing hard.
01/13/2019 Workout
Current Weight: 216 (-5)
Romanian Deadlift
250 lbs x 6
250 lbs x 6
(Double Rest/Pause)
275 lbs x 6
275 lbs x 3
275 lbs x 2
Pronated Lat Pulldown
150 lbs x 6
150 lbs x 6
(Double Rest/Pause)
165 lbs x 6
165 lbs x 3
165 lbs x 2
Bent-Over Lateral
22.5’s lbs x 8
22.5’s lbs x 8
(6-8-10 Drop Set)
27.5’s lbs x 6
20’s lbs x 8
10’s lbs x 10
Standing Barbell Curl
95 lbs x 6
95 lbs x 6
(Double Rest/Pause)
105 lbs x 5
105 lbs x 2
105 lbs x 1
01/14/2019 Workout
Front Squat
185 lbs x 6
185 lbs x 6
(Double Rest/Pause)
205 lbs x 5
205 lbs x 3
205 lbs x 2
Bench Press
225 lbs x 6
(Double Rest/Pause)
225 lbs x 5
225 lbs x 2
225 lbs x 1
Dumbbell Lateral Raise
25’s lbs x 6
25’s lbs x 6
(6-8-10 Drop Set)
27.5’s lbs x 6
22.5’s lbs x 8
15’s lbs x 10
Lying Dumbbell Triceps Extension
20’s x 6
20’s x 6
(Maximum mTor Activation)
25’s x 6
01/15/2019 Workout
Lying Leg Curl
110 lbs x 6
120 lbs x 6
(6-8-10 Drop set)
140 lbs x 6
110 lbs x 8
65 lbs x 10
Straight-Arm Pulldown
110 lbs x 6
130 lbs x 6
(Maximum mTor Activation)
85 lbs x 8
Pronated Chest-Supported Row
70 lbs x 8
80 lbs x 8
(Double Rest/Pause)
90 lbs x 6
90 lbs x 3
90 lbs x 2
Preacher Curl
55 lbs x 6
65 lbs x 6
(Maximum mTor Activation)
55 lbs x 8
01/16/2019 Workout
Leg Extension
138 lbs x 6
138 lbs x 6
(6-8-10 Drop Set)
149 lbs x 6
115 lbs x 8
78 lbs x 10
Pec Deck
130 lbs x 6
130 lbs x 6
(Maximum mTor Activation)
110 lbs x 8
Dumbbell Shoulder Press
50’s lbs x 6
55’s lbs x 6
(Double Rest/Pause)
55’s lbs x 6
55’s lbs x 1
55’s lbs x 1
Close-Grip Decline Bench
185 lbs x 6
185 lbs x 6
(Double Rest/Pause)
205 lbs x 6
205 lbs x 1
205 lbs x 1