T Nation

Never Surrender

t-ransformation2019

#241

10.1.16
Reverse curls
forearm roller
Face pulls
rope j rows

10.2.16
6 hiit intervals 30/90sec followed by
15 mins liss (set of v ups every 5 mins)
stretchy roll

10.3.16
smith machine bent rows 95, 135, 185, 215 x 8, drop set x 3 x 225 x 6, 170 x 8, 135 x 10
incline bp bar, 95, 145, 185, 205 x 8, drop set x 1 x 215 x 6, 165 x 8, 115 x 10, drop set x 2 x 185 x 6, 135 x 8, 115 x not 10 - first drop destroyed me.
ng pulldowns 1 x 8, drop set x 3 x 6, 8, 10
smith mach decline 1 x 8, drop set x 3 x 6, 8, 10
chest supported rows wg 1 x 8, drop set x 3 x 6, 8, 10
pek dek flyes 1 x 8, drop set x 3 x 6, 8, 10

bw is down slightly. need to push a bit harder. keep cals where they are for the next week.
Add 10 mins liss to one cardio day and 2 intervals and 5 mins liss to the other.


#242

10.4.16
leg press 1, 2, 3, 5, 7, 8pps x 8, drop set x 3, 9pps x 7, 6.5pps x 8, 4.5pps x 10
extensions 1 x 8, drop set x 3 x 6, 8, 10
db sldl 1 x 8, drop set x 3 x 6, 8, 10
standing calves 6 x 8


#243

10.5.16 - 10.17.16
completed weeks 3 and 4 of CT’s drop blocks
no new injuries - hamstring and elbow are manageable
diet compliance approx 85%
cardio 3 x week - 45 mins liss x 2, hiit 7 intervals 30-90sec x 1
bw 180 ish
cals 2550 training days, 2250 non training
plenty of beer, bourbon and cheat meals = still fat and going through the motions

10.18.16
seated ham curls 4 x 12
sqwatz bar, 95, 135, 185, 235, 255, 275, 295 x 8
leg press feet low and close 1pps - 6pps x 15
extensions 3 x 20
seated calves 4 x amrap


#244

10.19.16 - 10.24.16
Vacation - Trained once, ate whatever. Went to a Big Ten football game.
Iowans take their football and beer drinking very seriously.

10.25.16 - 10.30.16
Deload - reduce intensity, volume about the same.

As of 10.31.16 will return to regular programming and continue to try and get less pudgetastic.


#245

10.29.16
40 mins liss

10.30.16
6 hiit intervals bike 30/90 sec followed by 15 mins liss
v ups 3 x 15

10.31.16
reverse dead lifts 4 x 8
wg lat pulldown 2 x 8, 1 x 8 + double rest pause
db bent laterals 22 x 2 x 10, 1 x 10 + 6,8,10 triple drop
bb cable curls 2 x 10, 1 x 10 + double rest pause

bw 180ish


#246

11.1.16
front squats bar, 95, 135, 185, 205 x 8, 225 x 8+2+2 double rest pause
incline bench bar, 135, 175, 185 x 8, 205 x 8 +2+2 drp
db side laterals 22, 25, 27 x 8, 30 x 6, 20 x 8, 10 x 10 triple drop
decline smith machine cg 185, 205 x 10, 225 x 8+2+2 drp
ss standing calves and seated tibia raises 4 x a bunch

backed off front squats, lower back felt like it was about to blow out.


#247

11.2.16
lying ham curls 2x 10, 1 x 10 +6, 8 ,10 triple drop
straight arm pullovers 2 x 10, 1 x 10 mtor
chest supported row 2 x 8, 1 x 8+2+2 drp
preacher curls 2 x 8, 1 x 8 mtor

11.3.16
leg extensions 2 x 8, 1 x 8 + 6, 8, 10 triple drop
pek dek 2 x 10, 1 x 10 mtor
military press 135 x 2 x 8, 1 x 8+2+2 drp
skullcrushers 2 x 8, 1 x 8 mtor


#248

11.4.16
ghr 4 x 8
supinated pulldown 2 x 8, 1 x 8, 10, 12 triple drop
ng cg cable row 2 x 8, 1 x 8 mtor
db hammer curl 2 x 8, 1 x 8, 10, 12 triple drop
standing calves 4 x 10

11.5.16
leg press feet low 2 x 8, 1 x 8 mtor
db bench press 2 x 8, 1 x 8, 10, 12 triple drop
db front raise on incline bench 2 x 8, 1 x 8 mtor
rope press down 2 x 8, 1 x 8, 10, 12 triple drop

11.6.16
7 intervals rowing machine 30/90sec followed by
15 mins liss bicycle
cable crunches 4 x 15

11.7.16
reverse dead lifts bar, 95, 135, 185, 225, 245 x 8, 275 x 10
wg lat pulldown 170, 180 x 1 x 8, 180 x 8 + 2+2 double rest pause
db bent laterals 25, 27 x 1 x 10, 6, 8,10 triple drop
ez bar curls 70, 70 x 2 x 10, 80 x 10 + 2+2 double rest pause
standing calves 4 x 10


#249

11.8.16
smith mach front squats 95, 145, 195, 245 x 8, 245 x 8 mtor
incline bp bar, 135, 190, 205 x 8, 205 x 6+1,1 drp
side laterals 22, 25 x 8, 27 x 8+10+12 triple drop
lying ng db extensions 2 x 8, 1 x 8 mtor


#250

11.9.16
lying ham curls 2 x 8, 1 x 8 mtor - top set 100lbs, no hamstring pain
straight arm rope pullovers 2 x 10, 120 x 1 x 10 mtor
chest supported row 2 x 8, 140 x 1 x 8+2+2 drp
mach preacher curls 2 x 8, 90 x 1 x 8 mtorstraight arm rope pulldowns.
seated calves 4 x 10


#251

11.10.16
leg extensions leg extensions 2 x 8, 1 x 8 mtor
pek dek 2 x 10, 1 x 10 mtor
military press bar, 95, 125 x 8, 135 x 8, 135 x 10+1+1 drp
cg flat bench 185 x 7, 185 x 2 x 6+1+1 drp

mp 135 for 10 wut?


#252

11.11.16
seated leg curls 4 x 8
supinated pulldown 2 x 8, 1 x 8, 10, 12 triple drop
ng cg cable row 2 x 8, 1 x 8 mtor
db hammer curl 2 x 8, 1 x 8, 10, 12 triple drop
standing calves 4 x 10

11.12.16
leg press feet low 2 x 8, 1 x 8 mtor
db bench press 2 x 8, 1 x 8, 10, 12 triple drop
db front raise on incline bench 2 x 8, 1 x 8 mtor
rope press down 2 x 8, 1 x 8, 10, 12 triple drop

11.13.16
2.5 mile hike 600ft elevation gain

11.14.16
reverse dead lifts bar, 95, 145, 195, 245 x 8, 265 x 12
wg lat pulldown 170, 180 x 1 x 8, 190 x 6 + 2+2 double rest pause
db bent laterals 25, 27 x 1 x 10, 30 x 8, 25 x 8, 20 x 10 triple drop
ez bar curls 70, 80 x 2 x 8+ 2+2 double rest pause
standing calves 4 x 10


#254

11.16.16
lying ham curls 2 x 8, 1 x 8 mtor - top set 102.5lbs, no hamstring pain
straight arm rope pullovers 2 x 10, 120 x 1 x 10 mtor
chest supported row 2 x 8, 142.5 x 1 x 8+2+2 drp
mach preacher curls 2 x 8, 90 x 1 x 8 mtor
seated calves 4 x 10

11.17.16
leg extensions 2 x 8, 1 x 8 mtor 170 topset
pek dek 2 x 10, 1 x 10 mtor 180 top set
standing military press bar, 95, 135 x 2 x 8, 140 x 8+1+1 drp
smith machine cg decline bench 135, 225 x 3 x 8


#255

11.18.16
seated leg curls 4 x 8
supinated pulldown 2 x 8, 1 x 8, 10, 12 triple drop
ng cg cable row 2 x 8, 1 x 8 mtor
rope hammer curl 2 x 8, 1 x 8, 10, 12 triple drop
standing calves 4 x 10

11.19.16
leg press feet low 2 x 8, 1 x 8 mtor
db bench press 2 x 8, 1 x 8, 10, 12 triple drop
db front raise on incline bench 2 x 8, 1 x 8 mtor
rope press down 2 x 8, 1 x 8, 10, 12 triple drop

11.20.16
nada

11.21.16
seated ham curls 2 x 10, 1 x 10+8+10 triple drop
wg lat pulldown 170, 180 x 1 x 9, 180 x 8 +2+2 double rest pause
db bent laterals 25, 27, 30 x 8 + 8,10 triple drop
ez bar curls 70 x 1 x 10, 80 x 2 x 10 + 2+2 double rest pause last set
standing calves 4 x 10


#256

11.22.16
squats bar, 95, 135, 185, 225, 275, 295, 300 x 8
incline bb bar, 135, 185, 205 x 8, 210 x 8+1 rest pause
side laterals 25, 27, 30 x 8+8+10 triple drop
skull crushers 2 x 8, 1 x 8


#257

11.23.16
lying ham curls 2 x 8, 1 x 8 mtor - top set 102.5lb
straight arm rope pullovers 2 x 10, 120 x 1 x 10 mtor
chest supported row 2 x 8, 1 x 8+2+2 drp
mach preacher curls 2 x 8, 90 x 1 x 8 mtor
seated calves 4 x 10

11.24.16
leg extensions 2 x 8, 1 x 8 mtor
pek dek 2 x 10, 1 x 10 mtor 190 top set
standing military press bar, 95, 135 x 3 x 10
smith machine cg decline bench 135, 225 x 3 x 10

11.25.16
seated leg curls 4 x 8
supinated pulldown 2 x 8, 1 x 8, 10, 12 triple drop
ng cg cable row 2 x 8, 1 x 8 mtor
rope hammer curl 2 x 8, 1 x 8, 10, 12 triple drop
standing calves 4 x 10

11.26.16
leg press feet low 3 x 8
db bench press 2 x 8, 1 x 8, 10, 12 triple drop
db front raise on incline bench 2 x 8, 1 x 8 mtor
rope press down 2 x 8, 1 x 8, 10, 12 triple drop

11.27.16
6 hiit intervals bike 30/90 sec followed by 15 mins liss
stretch and foam roll

11.28.16
glute ham raises 3 x 8
wg pulldowns 160 x 10, 180 x 10, 190 x 9+1+1 drp
db bent laterals 25, 27, 33 x 8 + 8,10 triple drop
preacher bb curls 70 x 1 x 10, 80 x 2 x 10 + 2+2 double rest pause last set
standing calves 4 x 10


#258

11.29.16
squats bar, 95, 135, 185, 225, 255, 295, 315 x 8
incline bb bar, 135, 185 x 8, 205 x 9, 210 x 8
side laterals 25, 27, 30 x 8+8+10 triple drop
skull crushers 3 x 8

squats - expected 315 to be more difficult. It went up easy and fast.


#259

11.30.16
lying ham curls 2 x 10, 1 x 8 mtor - top set 102.5lb
straight arm rope pullovers 2 x 10, 140 x 1 x 8 mtor
chest supported row 2 x 8, 1 x 8+2+2 drp
ez bar curls 2 x 8, 1 x 8 mtor
seated calves 4 x 10

12.1.16
leg extensions 2 x 8, 1 x 8 mtor
pek dek 2 x 10, 1 x 10 mtor 192.5 top set
standing military press bar, 95, 135 x 1 x 8, 140 x 2 x 8 +1+1+1 trp
smith machine cg decline bench 135, 230 x 3 x 10


#260

12.2.16
seated leg curls 4 x 8
supinated pulldown 2 x 8, 1 x 8, 10, 12 triple drop
ng cg cable row 2 x 8, 1 x 8 mtor
rope hammer curl 2 x 8, 1 x 8, 10, 12 triple drop

12.3.16
Las Vegas - Whiskey, hookers and coke.

12.4.16
Las Vegas - Bloody Marys, steak and weed

12.5.16
lying ham curls 3 x 8
wg pulldowns 170 x 10, 180 x 10, 180 x 10
db bent laterals 25, 27, 33 x 8 + 8,10 triple drop
standing cable curls 2 x 10, 1 x 10 + 2+2 double rest pause last set

12.6.16
hack squats 4 x 10 300 lbs top set
incline bb bar, 135, 185 x 8, 210 x 10, 210 x 7+1+1 double rest pause
side laterals 25, 27, 30 x 8+8+10 triple drop
skull crushers 3 x 10


#261

12.20.16
squats bar, 95, 135, 185, 225, 275, 280 x 10 grooving the mmc
smith mach incline 95, 135, 185 x 8, 230 x 2 x 8, 230 x 6
side laterals 25, 27, 30 x 8+8+10 triple drop
cable kickbacks 2 x 12, 1 x 10+10+10 triple drop
standing calves 3 x 10