T Nation

Never Surrender

t-ransformation2019

#262

12.21.16
seated ham curls 3 x 8
straight arm cable pullovers 3 x 10
chest supported row 2 x 8, 1 x 8+1+1 drp
preacher machine 3 x 8
seated calves 4 x 10

25 mins liss bike
band pull aparts and face pulls between sets


#263

12.27.16
squats bar, 95, 135, 185, 225, 275, 295 x 10 grooving the mmc
incline bb 95, 135, 175 x 8, 205 x 10, 215 x 7
side laterals 25, 27, 30 x 8+8+10 triple drop
cable kickbacks 2 x 12, 1 x 10+10+10 triple drop


#264

1.3.17
leg extensions 4 x 15
seated machine bp 4 x 10
side laterals 3 x 12
skullcrushers 3 x 15

Will be starting this next week.

beginning pics to come, diet adjustments being calculated.
end date is tentatively the end of april. Mirror will dictate.


The T-ransformation 2017 Results
#265

1.4.17
sick

1.5.17
leg press 1pps - 6pps x 10, 7pps x 15, 8pps x 10
bb bench press 3 x 8
standing ohp bar, 95, 115, 135 x 8, 145 x 6
rope press down 3 x 15


#266

1.6.17
seated leg curls 4 x 10
supinated pulldown 4 x 8
ng cg cable row 4 x 8
ez bar curls 50lbs x 8 x 10 25 sec rest

cutting down rest times between sets
Hiit once a week 7 intervals 30/90sec or 20 intervals 10/50sec
35 min liss once a week

pregnant belly for the win


Official T-ransformation 2017 Thread
#267

1.7.17 and 1.8.17
sick

1.9.17
lying ham curls 3 x 8
wg pulldowns 170 x 3 x 10 +2+1 double rest pause
db bent laterals 25, 27, 33 x 8 + 8,10 triple drop
standing cable curls 3 x 10 + 8,10 triple drop
standing calves 4 x 10

sick the last couple of days, not back to 100%.


#268

1.10.17
db bulgarian split squats 4 x 8
100 rep leg press x no added weight (CT) - been trying to do this every training session in the hopes of increasing vascularity. Plan on continuing this until I am done dieting.
smith mach higher than normal incline 95, 135, 185, 205 x 10, 225 x 2 x 6
side laterals with band 4 x 10 +10+10 triple drop ahhhhhh, these felt fucking great
bb skullcrushers 4 x 12
seated calves 4 x 15

Saw a fella using the smith machine this morning for squats. Pussy pad on his back and bar clipped. Impressive.


#269

1.11.17
35 mins incline t mill walk - low intensity
seated ham curls 4 x 8+2+1 10 sec rest
straight arm pullovers 4x 8
chest supported row 4 x 8
seated banded db curls 4 x 10
leg press 1 x 100

I need to simplify my diet. Too much variation day to day is difficult for me to manage (prep, buy, cook, etc…).It takes too much time and is a pain in the ass. I’ll still rotate proteins, carbs, and fats in and out, I’ll just leave them in for longer periods of time.


#270

1.12.17
occluded leg extensions 4 x 10
pek dek 4 x 8-10
standing military press bar, 95, 135 x 3 x 8
smith machine cg decline bench 4 x 10
standing calves 4 x 10
leg press 1 x 100

30-45 sec rest between sets


#271

1.13.17
lying ham curls 4 x 8
supinated lat pulldowns 4 x 10
ng cg seated cable row 4 x 10
rope hammer curls 4 x 12

1.14.17
squats 95, 135, 185, 225, 275, 295 x 10
incline db 4 x 8-10
bb front raises 4 x 10
vbar pressdowns 4 x 12
leg press 1 x 100

1.15.17
bike 7 intervals 30/60 sec followed by 15 mins liss
leg press 1 x 100

1.16.17
seated ham curls 4 x 6-10
rack pull ups 4 x 10
db rear delt ext 4 x 10
machine preacher curls 4 x 10
seated calf raises 4 x 12

forgot to do leg press 1 x 100
dropped cals approx 200 per day to 2550 x 6, 2200 x 1


#272

1.17.17
squats bar, 95, 135, 185, 225, 275 x 3 x 10
incline bb bar, 135, 185 x 3 x 10
banded db side laterals 2 x 10, 1 x 10+10+12 triple drop
overhead rope extensions 4 x 12
leg press 1 x 100

shortened rest periods between sets 45-130sec


#273

1.18.17
35 mins liss incline t mill
lying leg curls 4 x 10
seated chest supported wg rows 4 x 10
straight arm cable pullovers 4 x 10
seated supinated db curls 4 x 8 - 10
standing calf raise 4 x 8
leg press 1 x 100


#274

1.19.17
35 mins liss incline t mill
leg press 1 x 100
leg extensions 4 x 8 - 20
cable flyes 4 x 10
standing ohp bar, 95, 115, 135 x 3 x 8
decline smith mach cg 135, 185, 225 x 3 x 10

1.20.17
lying hamstring curls 3 x 10, 1 x 10+8+10 triple drop
supinated single arm pulldowns 4 x 10
seated cg ng cable rows 4 x 8
incline curls 4 x 10
leg press 1 x 100
seated single leg calf raise 4 x 15


#275

1.21.17
leg press 1-6pps x 12, 7pps x 16
incline db 4 x 8-10
bb front raises 4 x 10
vbar pressdowns 4 x 12
leg press 1 x 100

1.22.17
8 intervals bike 30/90sec followed by 20 mins liss w/one set of v ups every 6 mins
leg press 1 x 110

1.23.17
seated hamstring curls 4 x 10
rack pull ups 4 x amrap
db rear delt ext 4 x 8
preacher curls 3 x 10
ez bar cable curls 2 x 10+10+10
leg press 1 x 110
standing calves 4 x 10-8
30-45s rest

Last week:
dropped cals by approx 220 per day
increased cardio 1 35min liss session
current cals 2550/2200 6 days/1day
carbs(g) 235/70/35 5 days/1/1

bw = ?. Mirror changes negligible. Too early to reduce calories again, and I am hungry, so no.
increased intervals from 6 - 8 and liss 5 additional minutes to all LISS days. Continue to keep rest periods down and check progress in a week.


#276

1.24.17
leg press 1-6pps x 12, 7pps x 17
incline bb bar, 135, 185 x 10, 205 x 2 x 7,6
banded db side laterals 4 x 10
rope pressdowns 4 x 12
leg press 1 x 110
seated calves 4 x 15

1.25.17
35 mins incline t mill
lying hamstrings 4 x 8
straight arm cable pullover 4 x 10
wg seated cabled rows 4 x 10
banded ez bar curls 4 x 10
leg press 1 x 110


#277

1.26.17 - 1.28.17
Train, eat, work, sleep.
did this once - 20 mins hiit 10/50 sec intervals followed by 15 minutes liss

1.29.17
35 mins cardio liss

1.30.17
seated hamstring curls 4 x 10
wg pull dows 4 x 8
db rear delt ext 4 x 8
preacher curls 3 x 10
ez bar cable curls 2 x 10+10+10
leg press 1 x 110
seated calves 4 x 15

bw = don’t care. appear a bit leaner. Time to get more aggressive with my diet.
calories reduced to 2400 6 days per week / 2200 1 day
carbs 150g day 6 days per week / 30g 1 day.
increased fats a bit

current cardio =
40 mins liss 1x/week
8 intervals hiit 30/90 sec 1x/week followed by 20 mins liss
20 intervals hiit 15/45 sec 1x/week followed by 20 mins liss

Progress Pic

1.31.17
leg press 1-6pps x 12, 7pps x 20
incline bb bar, 135, 185 x 10, 205 x 2 x 8,8
banded db side laterals 4 x 10
rope overhead ext 4 x 12
leg press 1 x 110


#278

2.1.17 - 2.13.17
Trained
Diet compliance 100% + 1 600 calorie beer. 1 cheat meal per week
Getting leaner, strength same.

Currently
bw = down 3 lbs over 5 weeks.
Time to reduce cals a bit more
calories reduced to 2285 6 days per week / 1950 1 day
carbs 150g day 6 days per week / 30g 1 day.

40 mins liss 1x/week
8 intervals hiit 30/90 sec 1x/week followed by 20 mins liss
20 intervals hiit 15/45 sec 1x/week followed by 20 mins liss

If everything keeps progressing over the next couple of weeks, I will ditch the cheat meal and change to a weekly carb refeed day.


#279

2.14.17 - 2.27.17
Trained 6 x week

cardio 3 x week
40 mins liss 1x/week
8 intervals hiit 30/90 sec 1x/week followed by 20 mins liss
20 intervals hiit 15/45 sec 1x/week followed by 20 mins liss

cals 2285 x 6 /1950 x 1
carbs 150g day 6 days per week / 30g 1 day
bw = don’t know, haven’t been on the scale in a couple of weeks.

Diet compliance has been good overall. Had a refeed day… a cheat meal…70 oz of double ipa’s…pint of halo top mint chocolate chip.


Progress seems to be still happening so - same cardio, reduce 1950 cal day downwards to 1800, no cheat or refeeds for 2 weeks, less beer, less ice cream, everything else the same.

Yesterday’s grub

40 grams of whey iso
1 slice ezekial toast
a little bit of organic butter 1 /2 tbsp
1 cup of egg whites (pasteurized)
1 Tbsp Virgin Coconut/olive/red palm oil
1 oz. Tillamook sharp cheddar cheese
2 oz avocado
kimchee
6 oz of wild salmon
vegetables
1/4 cup almonds/brazil nuts/walnuts
5 oz cooked any lean meat or fish
vegetables
1 Tbsp Olive Oil
6 oz (170 grams) of 90/10 organic ground beef
salad w balsamic vinegar
3 whole eggs
.5 Tbsp Virgin Coconut Oil
2 oz avocado


#280

2.28.17 - 3.2.17

Pull/Push 6x per week
bw = 170’s. Progress seems like it halted over the last couple of weeks. Scale weight was not dropping, felt drained, physically and mentally. I think my cals were too low. I am currently training with much lower volume than I have in the past and figured my cals would need to be lower also. Going forward, increase cals across the board, add in refeed day, everything else the same. Reassess in a week. Aiming to finish leaning up in the next 4-6 weeks.

cardio 3 x week
40 mins liss 1x/week
8 intervals hiit 30/90 sec 1x/week followed by 20 mins liss
20 intervals hiit 15/45 sec 1x/week followed by 20 mins liss

cals 2430 x 5 /2030 x 1 / 2940 x 1
carbs 170g day 5 days per week / 30g 1 day / 400g refeed day


#281

3.16.17
40 mins treadmill walk
leg press banded+5lbs 1 x 120
single leg extensions 4 x 12
pek dek 4 x 10
standing ohp bar, 95, 135 x 9, 145 x 7,6, 95 x amrap
smith mach decline cgbp 135, 185 x 10, 235 x 2 x 8
standing calves 4 x 15