T Nation

Never Surrender

t-ransformation2019

#201

5.11.16
seated db press 4 x 10
shrugs 3 x 12
pek dek rear laterals
rope pressdowns 4 x 12
hammer curls 4 x 10
skull crushers 3 x 12
seated db curls 3 x 12

5.12.16
seated cable rows mg 4 x 8
decline smith machine 3 x 10
t bar rows 4 x 10
pek dek flyes 3 x 12
pulldowns ng 4 x 10
incline db 3 x 10

5.13.16
lying hamstring curls 4 x 10 102.5 top set
bb squats bar, 95, 135, 185, 225 x 10, 275 x 15 continuous tension no lockout
leg press 3.pps x 15, 2 min leg press 4 pps x 50 - ran out of gas. 10 reps less than last time
good/bad girls 3 x 12
seated calves 4 x amrap


#202

5.14.16
standing ohp bar, 95, 95, 125 x 3 x 9
db laterals 3 x 12
pek dek rear laterals 3 x 12
close grip bench press 4 x 8
db decline ng skullcrushers 4 x 12
reverse curls 3 x 12
incline db curls 4 x 10

8.5 mile hike 2:50

5.15.16
rest - lower body was hammered

5.16.16
bent over rows smith machine 4 x 8
seated machine press 4 x 8
ng wg pulldowns 4 x 10
db decline key press 4 x 12
ss cable flyes 3 x 12-15
j rows 3 x 12
seated ng cg cable rows 3 x 8


#203

5.17.16
seated ham curls 4 x 8
leg press 1,3, 4, 5, 6, 7pps x 10, 8pps x 15
hack squats 1.5’s 4 x 8
lying leg curls 3 x 10
standing calves 4 x 15


#204

5.18.16
30 mins liss
machine ohp
shrugs
side laterals
chins pulldown machine
v bar pushdowns
machine preacher curls
dip machine

5.19.16
incline bb bar, 95, 135, 155, 185 x 10, 190 x 2 x 8,10
chest supported rows 4 x 8
pek dek flyes 140, 150, 160 x 12
meadows stretchers 3 x 10
db smash press 3 x 10
hs high row 3 x 8


#205

5.20.16
light leg day
seated ham curls
leg press
hack squats
good/bad girls
seated calves

5.21.16
20 min bike warmup
seated smith mach ohp
cable side laterals
reverse pek dek
close grip bench
overhead rope ext
cable curls ez bar
seated incline curls

8.5 mile hike <2:50

5.22.16
30 mins bike - slow <110 bpm
stretch hips/ass

5.23.16
decline smith machine bar, 95, 135, 185, 205, 225 x 10, 235 x 9
ng mg pulldowns 60, 100, 140 -160 x 3 x 8
incline db press 75 x 3 x 10 - best these have felt in months. Pinchee nerve is almost history.
chest supported rows 3 x 8
ss pek dek 160 x 3 x 12
cable rows ng mg 3 x 10

need to do more cardio


#206

5.24.16
lying ham curls 4 x 10
squats bar, 95, 95, 135, 185, 225, 275 x 2 x 10
leg press 1 pps, 3pps x 15, 4pps x amrap, 3pps x amrap
extensions single leg 3 x 15
seated ham curls 2 x 10, 1 x amrap
ss standing calves
tibia raises


#207

5.25.16
6 hiit intervals bike 30/90 sec followed by 15 mins liss

standing ohp bar, 65, 95, 125 x 10, 135 x 2 x 8,9
6 ways 3 x 12
ss pek dek rear laterals 3 x 12
band face pulls 3 x 20
reverse grip smith mach 4 x 8
rope press downs 4 x 12
preacher machine 4 x 10
seated incline db curls 3 x 12


#208

5.26.15
chest and back
incline 185 x 10, 190 x 10

5.27.15
ham curls
leg press
extensions
seated curls
seated calves

5.28.15
seated mach ohp
side laterals
shrugs
pek dek reverse
v bar pressdowns
decline ng db skullcrushers
ez bar curls
preacher machine

8.5 mile hike 2:30

5.29.15
40 mins liss varied speeds - bike
stretch hips

5.30.15
bench press 3 x 10
seated mg cable row 3 x 12
incline db 65 x 10, 70 x 2 x 10
ng pulldowns 3 x 10
pek dek flyes 3 x 12
seated ng cg rows 3 x 10

5.31.15
lying ham curls 3 x 10
leg press 1pps, 2, 4, 5, 6 x 15, 7 x 17
extensions single leg 3 x 15
seated curls 3 x 12
bad/good girls 3 x 12
ss standing calves 4 x 12
tibia raises 4 x amrap


#209

6.1.16
30 mins liss bike
smith mach ohp 4 x 10
6 ways 4 x 10
pek dek rear laterals 3 x 15
vbar pushdows
decline ng db skullcrushers
standing ez bar
machine preachers

6.2.16
bb bench press
seated mg cable rows
decline smith mach
assisted pullups
cable flyes
seated ng cg rows

6.3.16
seated leg curls
bb squats bar, 95, 135, 185, 225 x 5 x 10
leg press sets of 15 til legs were obliterated. 1pps up to 7pps
standing calves

6.4.16
8.5 mile hike <2:30

6.5.16
rest

6.6.16
seated mg cable rows 4 x 8
incline bar, 95, 135, 185 x 10, 195 x 8, 205 x 6
ng wg pulldows 4 x 10
db smash press 3 x 12
chest supported rows 4 x 8
pek dek 3 x 12
cable j rows 2 x amrap


#210

6.7.16
tweaked back doing nothing
light leg day
did nothing worthwhile

6.8.16
Nope - lower back not having it.

6.9.16
seated cg ng cable row 4 x 8
incline db 25, 40, 55, 65, 70 x 10, 80 x 2 x 10,8
chest supported rows 4 x 8
decline db key press 4 x 10
ng pullups 4 x 10
cable flyes 3 x amrap
j rows 3 x amrap

6.10.16
lying single leg ham curls 4 x 8
leg press 1 - 7pps x 20
bodyweight lunges 4 x 25 /leg
single leg ext 3 x 20
standing calves 4 x 12


#211

6.27.16
chest supported rows 4 x 8
incline bb bar, 95, 135, 185, 205 x 10, 205 x 8
rack pulls low bar 4 x 10
pek dek flyes 4 x 12
seated cg cable row 3 x amrap
flat db key press 3 x 8


#212

6.28.16
lying ham curls 4 x 8 110 top set
squats bar, 95, 135, 185, 225, 245 x 10 x 2, 275 x 12
leg press 1pps - 6 pps x 15
leg extensions 3 x 20
seated ham curls 3 x 12
seated calves 4 x 12


#213

7.2.16 - 7.14.16
backpacking/hiking clearwater and st joe natl forests
rained forever and cold. it sucked.

7.14.16 -7.17.16
hiked 8.5 miles 2:31
trained 3 days w weights
5 hiit bike intervals 30/90 followed by 15 mins liss w/ one set of v ups every 5 mins

7.18.16
seated mach press 4 x 20
chest supported row 4 x 15
bp 3 x amrap 135lbs
seated cg rows 4 x 12
pek dek flye 3 x 15
pulldowns 3 x 15

7.19.16
seated hams 4 x 12
leg press 1-6pps x 20
lying ham curls 3 x 8
db lunges 4 x 10 w 15 sec holds
standing calve raises 4 x 15
tibia raises 4 x 20

training with higher reps right now due to injured elbow. Took a spill on my bike and smashed it into the concrete. Should be good to go in a couple more days.

currently fatter than I like. Just started leaning out for the next 8 weeks or until my underwear band is no longer digging in to my side.


#214

7.20.16
35 mins incline t mill liss w/ set of sit ups every 10 mins

standing ohp 4 x 15-20
6 ways 4 x 10
face pulls 5 x 12

ez bar curls 3 x 10
rope hammer curls 3 x 12
smith machine cg 3 x 15
banded pushdowns 3 x 12


#215

7.21.16
incline bb bar, 95, 145 x 4 x 15, 95 x 30
seated ng cable rows w 3 sec hold 4 x 12
pek dek flye 4 x 15
assisted pullups 4 x 12
superset flat bench dbs 3 x 20
cable flyes 3 x amrap
superset rack pulls lowest pin 3 x 15
rope j rows 3 x amrap


#216

7.22.16
seated single leg ham curls 4 x 12
leg press feet close and low 1,2,3,4 pps x 20, drop set 4,3,2,1 pps x 2 x 20
hyper extensions 4 x 12
db bulgarian split squats 4 x 12
standing calves 4 x 12-15


#217

7.23.16
shoulders and arms - elbow about 60%

7.24.16
6 hiit bike intervals 30/90 sec followed by 15 mins liss w set of v ups every 5 mins

7.25.16
chest and back

7.26.16
15 mins bike
seated single leg ham curls 4 x 10
leg press (red bands) 1 pps - 6 pps x 15, dropset 5-1pps x 15
sldl 4 x 10
ss standing calves 4 x 15
bw left leg reverse lunges 3 x 15


#218

7.26.16
afternoon - 30 mins bicycle liss - easy pedaling

7.27.16
35 mins liss incline walking w set of situps every 8 mins

shoulders
unable to press due to elbow pain
side laterals arms at 10 and 2 - 3 x 15
rope raises 3 x 15
side laterals out to sides 3 x 15
ss rear delts db 3 x 15
face pulls 3 x 15
shrugs 3 x 12 w 3 sec hold
ss rope pressdowns 3 x 15
ez bar curls 3 x 20
ss vbar pressdowns 3 x 15
rope hammer curls 3 x 15
lighter weights and more volume today due to elbow.


#219

7.28.16
ng pulldowns 4 x 10
incline bp bar, 95, 135 x 4 x 20
chest supported rows 4 x 10
seated machine bench 3 x 20
ss pek dek flyes 3 x 12
assisted mg pullups 3 x 12


#220

7.29.16
single leg lying ham curls 4 x 10
leg press 1-7pps x 15
ss db reverse lunges 4 x 12
leg press 3pps x amrap
hyperextensions 3 x 12
seated calves 4 x a bunch

7.30.16
6 bike intervals 30/90sec followed by 15 mins liss with one set of v ups every 5 mins

giant set
smith mach ohp 4 x 15
rope raises 4 x 15
side laterals to nine and two 4 x 12
bent over db rear laterals 4 x 12

regular sets
v bar pressdowns 20 sec rest 4 x amrap
reverse grip curls 4 x 12
lying db extensions ng 4 x 15
ez bar curls 20 sec rest 4 x 10
ss banded pressdowns and curls til done

7.31.16
40 mins incline walking w set of incline sit ups every 8 minutes
stretch hips

8.1.16
all supersets
smith machine incline 5 x 15, 10, 6, 6, drop 40% of weight amrap
chest supported row v bar 5 x 15, 10, 9, 8

db decline press 4 x 12
ng pulldowns 4 x 10

pek dek flyes 4 x 12
wg seated chest supported rows 4 x 10

cable flyes 3 x amrap
j rows 3 x amrap

Elbow is getting better.
Still fat. Calories need to come down or output needs to go up.