T Nation

Never Surrender

t-ransformation2019

#282

3.28.17
triple set
banded leg press 6 x 12
squats 135 x 4 x 20
leg extensions 4 x amrap
super set
incline smith mach 135, 185 x 10, 225 x 3 x 10,7,6
weird inverted v pushups 4 x amrap
banded db side laterals 4 x 10
overhead rope cable ext 4 x 12
seated calves 4 x amrap
banded leg press 5lbs x 1 x 120

physique - not getting any better. Too much fucking around…beers, cheat meals, etc… Until I clean this up, I am stuck where I am at. I want to improve, but, apparently I don’t. Decisions, decisions…


#283

3.31.17
bike sprints 30/90 sec x 8 followed by 20 mins liss
rldl 4 x 10
close grip supinated pulldown 4 x 10
cable rows cg 4 x 10 triple drop
seated incline curls 4 x 8

bw = 174

birthday today…all you can eat sushi tonight, big fat beer tomorrow, and back on track Sunday.


#284

4.3.17
mg pulldowns 4 x 8
seated single leg ham curls 4 x 10, triple drop last set
super set
bent over rear db raises 4 x 12
face pulls 4 x amrap
seated db curls 4 x 10
standing calves 4 x 12
banded leg press 1 x 5lbs x 120

Decided to push the diet for another month or two. Need to drop more weight. Reduced cals again, currently 2080 x 6, 2600 x 1.


#285

4.4.17
leg press 1-8pps x 10
incline bb bar, 135, 185 x 8, 205 x 8, 215 x 2 x 6
banded side laterals 4 x 10
triceps pressdowns 4 x 12
banded leg press 5lbs x 120


#286

4.5.17
8 bike intervals 30/90sec followed by 25 mins liss
rldl 4 x 8
super set
rope straight arm pulldown 4 x 10 + triple drop last set
banded face pulls
seated cable rows midback 4 x 10
preacher curls 4 x 10 + triple drop set
banded leg press 5 lbs x 120

I notice no notable changes over the last month. Sometimes I think, I am looking more vascular and then I realize my skin is just starting to resemble ET’s or Yoda’s.

7 weeks to get it together


#287

4.6.17
40 mins liss bike / v ups 3 x 15
1.5’s squats 95, 135, 185, 205, 225, 245 x 8
superset
pek dek 4 x 10
/\ pushups 3 x amrap
standing ohp bar, 95, 135 x 3 x 8
decline smith cg 235 x 3 x 8
banded leg press 5 lbs x 110 - quads cramped up around rep 40


#288

4.10.17
rldl bar, 95, 145, 195, 245, 265, 275 x 10
wg pulldowns 4 x 8-10, triple drop last set
db rear laterals 4 x 10
seated db curls 4 x 10, triple drop last set

dieting messes with your head… just have to trust the process over time. I felt like progress had stalled a few days back and now I am thinking ass striations might be possible in the next 6 weeks on my current setup, beer included. lol. Cheat meal Saturday, grilled cheese sammich, beef stew, 33 ozs of beer, and half a pint of halo top. Today is a refeed day, 400g of carbs , lower protein and fat to a minimum. Going to add in additional 30 mins of liss weekly, monitor changes, then adjust accordingly.


#289

4.10.17 - 4.24.17
training 6 days a week - same as above
cardio 3 x wk - 45 mins liss, 30/90 sec hiit x 8 followed by 25 mins liss, 15/45 sec hiit x 20 followed by 25 mins liss.
bw about 170
diet sucked the last week…got fatter. Way too much beer, pizza, ice cream…etc. Social situations arose which required deviating from the plan. I attempted to somewhat compensate by doing a couple more sessions of liss. Anyway, reduced cals by 120/day, adding in 2 more cardio days per week for the next 5 weeks. Currently averaging 1920 cals x 6, 2600 x 1 per week.


#290

4.24.17 afternoon session
15 mins liss bike
Mantathlon Challenge
bw 170
bench bw 22
chinups bw 16
ohp bw x 50% 85lbs 22
dips bw + 45lbs 13
bb curls bw x 50% 90lbs 8
time 15:21 81 total
I think 90 could be possible with better time management. Will try this again.
leg press banded 5lbs 1 x 120

4.25.17
ss leg press 1,3,5,7 pps x 15
extensions 3 x 15
ss pek dek 3 x 12
band pull-aparts 3 x 15
banded side laterals 3 x 12
overhead rope ext 4 x 12-15
leg press banded 5lbs 1 x 120

refeed day.


#291

5.16.17
40 mins t-mill 115bpm
paused squats 95, 135, 185, 225 x 10, 255 x 3 x 8
incline bb bar, 135, 185 x 12, 195 x 10, 205 x 8
ng shoulder machine press 4 x 10
overhead bent over rope extensions 3 x amrap
banded leg press 5lbs x 1 x 100

Diet has been fantastic. For the last week, I ate anything and everything with no regard for macros, calories or following any plan. High carb, high fat, yooper pasties, halo top, whiskey, beers a plenty, rib eye, gnocchi, snickers, pan fried braunschweiger on rye grill cheese sandwiches, giant burritos, cinnamon toast crunch, meatloaf…whatever. Definitely fatter than a couple of weeks ago, but, can still see some ab veins. Win!

Current plan is to get back to work and push the fat loss for a couple more weeks.
body weight = 173


#292

6.20.17
35 mins incline treadmill
leg press single leg 1pps - 3pps+25 x 7 x 12-20
incline bp bar, 135, 185 x 6, 205 x 8, 215 x 6, 185 x 13
banded db laterals 20-22 x amrap x 4
v bar pressdowns 4 x 12 - 15


#293

6.21.17
tabata bike sprints 20 sec/10 sec x 8 followed by 15 mins liss.

leg press sled + 5 lbs no band x right leg 72 reps + 38 reps both legs.
ss lying ham curls single leg 4 x 10 - 6 + partials and drop set
seated calve machine 4 x 15-20
machine wg seated high row 4 x 10 + drop set
seated cable rope rows 4 x 12
incline db curls 4 x 10 - 8 + drop set

100 rep sets of leg press are definitely increasing lower body vascularity. Going to continue these indefinitely.


#294

Those sound awesome. You from the UP?


#295

Those are outstanding…venison, bison, ribeye steak, pork…I have made them all. lol.

Nope, I am from northern NV. I’m currently researching places to move to and the UP is one region I am interested in.

6.26.17
lying ham curls 4 x 8 - 12
ng pulldowns 4 x 10
single handle ng cable rows 4 x 12
preacher mach 4 x 10
leg press 5lbs x 80 L leg + 40 both legs.

Need to change programming up. Entirely bored with current setup. Anybody have any suggestions? I’d like to train 5-6 days a week and alternate push/pull legs every day. Also, I am 48 and have a bodybuilding focus.


#296

8.07.17

Monday and Friday - 3 sets ran as a circuit, rest = as long as it takes to get to the next exercise. 3 minutes between circuits, reps 20

Wednesday no circuits, rest periods around 90 secs and reps 6-12. Squats, decline smith mach, Rows of some sort, side laterals, triceps/biceps superset of whatever I feel like, calves.

Tues & Thurs - bike hiit 5 intervals 20/120 secs followed by 15 mins liss. Ab rollouts, back extensions with isometrics, band pull aparts, face pulls, 4 sets of db curls.

Saturday 8.3 mile hike

Sundays Easy bike ride for 30 mins, stretch and done.

100 rep leg press eerrrry day til I can no longer do them. Since my legs will never be huge, I’m going for totally gross vein legs.

bw= 176 or so. Plumped up a bit over two months, currently am leaning out (Week 2) for the next month in preparation for a 2 week backpacking trip into the mountains of northern Idaho.

Circuit 1
bb squats or leg press
flat bench machine press or pek dek or incline
lying leg curls
standing ohp
leg lifts
trx inverted rows

Circuit 2
incline db press
leg extensions
front lat pulldown
seated calves
overhead tricep rope extension
sldl


#297

8.15.17
bike hiit 20sec/2 min x 5 followed by 15 mins liss
100 rep leg press + 7.5lbs

Giant set
face pulls 4 x 12
pec minor dips 4 x 25
biceps seated db 33, 35, 40 x 2 x 8
vbar pushdowns 4 x 12-15
abs

8.16.17
leg press feet low and close 1pps-6pps x 10
incline bb bar, 135, 175, 195 x 8, 205 x 6
cg ng cable row 4 x 8 -10
reverse pek dek 4 x 15
preacher machine 4 x 8 - 10
100 rep leg press + 7.5lbs


#298

8.17.17
bike hiit 20sec/2 min x 5 followed by 15 mins liss

extensions 1 x 50 20lbs
100 rep leg press + 7.5lbs
ab rollouts from knees 4 x 12
incline press with band only 1 x 100
seated band rows 1 x 100
ss curls w/ band only and triceps pushdowns band only 2 x 50


#299

8.22.17
bike hiit 20sec/2 min x 5 followed by 15 mins liss
100 rep leg press + 7.5lbs
calves leg press sled only 1 x amrap
triple set
ab rollouts 4 x 12
back extension w/ isometric holds 4 x 12
kneeling cable crunches 4 x 20-15

afternoon session
25 mins liss
stretchy

8.23.17
giant set x 6
10 reps per exercise
10 sec rest between sets
squats feet close 95, 135, 185, 205, 225, 225
smith machine low incline 95, 135, 185, 205, 205, 205
hs high pull machine 6 x 10
seated ham curls 6 x 10
six ways 6 x 10

triple set x 3
v bar pushdowns 4 x 10
incline db curls 4 x 10
seated calves 4 x 15

100 rep leg press + 7.5lbs


#300

8.23.17
afternoon
bike hiit 20sec/2 min x 5 followed by 15 mins liss
super set
banded biceps curl 2 x 50
banded triceps pushdowns 2 x 50

8.24.17
bike hiit 20sec/2 min x 5 followed by 15 mins liss
leg extensions 1 x 50 x 20lbs
100 rep leg press + 7.5lbs

super set
smith machine decline 135, 185, 225, 235, 245 x 8 -10
band pullaparts 5 x amrap


#301

10.17.17
incline bb bar, 135, 175, 185 x 10, 195 x 8
pek dek rear delts 2 x 20, 1 x 15
close grip bp 135 x 10, 185 x 2 x 8
seated db curls 35 x 2 x 10
leg ext 2 x 20
leg curl 2 x 20
rope pullover 2 x 20
seated calves 4 x 15
leg press 12.5 x 1 x 100

bw 180 or so.

Calorie reduction and cardio coming in early November. Getting too pudgy for my liking.