T Nation

Never Surrender

t-ransformation2019

#302

11.28.17
incline bb bar, 135, 175 x 12, 195 x 10
standing scrape the rack ohp bar, 95, 135 x 8, 115 x 12, drop set 95 x 15
smith mach decline close grip 135 x 10, 235 x 10, 240 x 8
seated incline db curls 35 x 2 x 10
leg ext 2 x 20
leg curl 2 x 20
rope pullover 2 x 22
leg press 15 x 1 x 100

cardio is 30 mins liss once per week
cals 1950/ day - roughly 40-40-20
will be running this the next 30 days with adjustments along the way to lose some lard and get ready for
T - ransformation 2018.


#303

11.29.17
30 mins liss
face pulls 3 x 15
leg press 15 x 1 x 110

11.30.17
single leg - leg press 2 x 15 - 20
db sldl 2 x 12
cg ng pulldowns 2 x 8
tbars 2 x 10
incline cable flyes 2 x 20
seated db laterals 2 x 15
machine preacher curl 2 x 20
rope overhead ext 2 x 20
seated calves 3 x 15
leg press 15 x 1 x 110

12.1.17
incline smith machine 135, 185 x 10, 235 x 8, 10
standing scrape the rack ohp bar, 95, 135 x 11, 135 x 8
dip machine 2 x 10
seated incline db curls 2 x 10
leg ext 2 x 20
leg curl 2 x 20
rope pullover 2 x 22
leg press 15 x 1 x 110


#304

12.11.17
leg press 1pps - 6 pps x 15 - 20, drop set 6 pps - 2 pps x 10
db sldl 2 x 12
ng pulldowns 2 x 10
incline cable flyes 2 x 20
pek dek rear laterals 2 x 15
ez bar curl 2 x 20
rope overhead ext 2 x 20
leg press 1 x 15 x 110

cardio is 30 mins liss twice per week
cals 1950/ day - roughly 40-40-20 reducing to 1800 day.
appear slightly less fat than 2 weeks ago.


#305

12.12.17
incline bb 135, 175 x 15, 195 x 11, 205 x 8,6
standing scrape the rack ohp bar, 115 x 18, 135 x 8, 135 x 7
decline smith mach cg 2 x 10
preacher machine curls 2 x 10
leg ext 2 x 20
leg curl 2 x 20
rope pullover 2 x 22
leg press 1 x 15 x 110


#306

12.27.17
35 mins liss treadmill

12.28.17
seated ham curls 3 x 10
bb squat 145 lbs for 1min 10 seconds. 25 reps
leg press 20 lbs x 1 x 110
ng pullups 2 x 10
high pulley rope cable row 2 x 10
incline cable flyes 2 x 20
seated side laterals 2 x 15
seated incline curls 2 x 20
single arm press downs 2 x 20
seated calves bunch


#307

incline bb 135, 175 x 8, 205 x 10, 185 x 10
standing scrape the rack ohp bar, 95 x 8, 135 x 8, 155 x 3
decline smith mach cg 2 x 10
seated db curls 2 x 10
leg ext 2 x 20
seated leg curl 2 x 20
rope pullover 2 x 23
leg press 1 x 20 x 110


#308

1.02.18
incline db 25, 50, 75, 85 x 12
standing scrape the rack ohp bar, 95 x 8, 135 x 2 x 8
v bar pressdowns 2 x 10
ez bar curls 2 x 10
leg curl 2 x 20
leg ext 2 x 20
rope pullover 2 x 20
leg ext 1 x 25lbs x 60 - no leg press, hips need rest.

Currently:


#309

1.3.18
35 mins liss
leg ext 1 x 20lbs x 60

1.4.18
rack pulls mid shin 2 x 8
bb squat 145 lbs for 1min 20 seconds. 30 continuous reps
leg ext 20 lbs x 1 x 60 with iso holds
ng pullups 2 x 10
high pulley rope cable row 2 x 10
pek dek flyes 1 x 15, 1 x 12, 10, 8 triple drop with iso
pek dek reverse fly 2 x 15 - superset w/ band pull aparts amrap
preacher mach 1 x 20, 1 x 20,10,8 triple drop
bench dips 2 x 20


#310

1.15.18
leg press 1pps - 6 pps x 15 - 20
superset leg ext and seated ham curls 2 x 15
seated calves 4 x 15
ng pullups 2 x 10
chest supported mach rows 2 x 10
super set pek dek flyes 2 x 15
pek dek rear laterals 2 x 15
preacher curls mach 2 x 12
v bar pressdowns 2 x 12

Been sick the last two weeks. Lost 15lbs. Finally feeling back in action. Increased cals to 2500/day. Going to continue to increase cals until I gain the weight back and then get back to transformation 2018.


#311

1.16.18
incline bb 135, 175 x 8,195 x 10
standing scrape the rack ohp bar, 95 x 8, 115 x 10, 135 x 7
decline smith mach cg 2 x 10
seated db curls 2 x 10
leg ext 2 x 20
lying leg curl 2 x 20
rope pullover 2 x 20


#312

1.17.18
35 mins treadmill. Slow and easy. Lungs are still hammered from the sickness.

1.18.18
sldl off pins 2 x 10
leg press 1pps - 7 pps x 15
ng pulldowns 2 x 10
t bar rows 2 x 10
ez bar curls 2 x 20
smith mach decline bench press 2 x 20
db bent rear laterals 2 x 20
rope pressdowns 2 x 20

Bored as fuck. Time to change programming.
BW has increased. Whiskey and beer consumption has decreased.


#313

1.19.18
smith mach incline bb 135, 185 x 8,225 x 8
standing scrape the rack ohp bar, 95 x 8, 115 x 10, 135 x 8
decline smith mach cg 2 x 10
seated db curls 2 x 10
leg ext 2 x 20
lying leg curl 2 x 20
rope pullover 2 x 20


#314

1.20.18 - 1.21.18
no training or cardio

1.22.18
incline bb bar, 135 x 8, 185, 195, 205 x 4, 210 x 5
t bar row 45 x 10, 115 x 4, 140 x 2 x 4, 140 x 5
super set leg extension 3 x 20
bw bulgarian split squat 2 x 20, goblet squat 1 x 20
ss high cable rope rows 3 x 20
bw bench dips 3 x amrap
ss drag curls ez bar 3 x 20
seated calf raise 3 x 15


#315

1.23.18
standing calf raise 4 x 12
squats bar, 135 x 8, 185 x 4, 225 x 4, 275 x 3 x 4, 275 x 6
dl 135 x 8, 225 x 4, 275 x 4, 305 x 4, 315 x 4,6
side laterals 2 x 20
seated palms up db curls 1 x 8, 2 x 10
band pullaparts 1 x amrap

haven’t done squats or dl’s in a long time. working back into them slowly.


#316

1.24.18
35 mins t mill liss
leg press 20 lbs x 1 x 100

1.25.18
bench press 4 x 4, 1 x 155 x amrap
1 arm ng pullup (cheater machine thing) 4 x 4, 1 x amrap
ss pek dek flyes with iso holds 3 x 10
pushups for upper tits
ss leg ext 3 x 20
bw bulgarian split squat x 2 x 20, kb goblet squat 1 x 20
ss triceps v bar pushdowns 3 x 12
between benches dips 3 x 20

bw still increasing. I’ll stop around 180 and then reverse course.
whiskey consumption way down, double ipa’s moderately up.
Getting fatter…happily. Food has been too tasty to start dieting and beer is good with food.
Probably another two weeks of being loose with the diet. This will give me 18 weeks, 12 -14 for getting not fat, and another 6 - 4 weeks to fill out a bit.


#317

1.26.18
standing calves 4 x 12
smith machine lunges 4 x 6
rdl off low pins 3 x 4, 1 x 6
med grip seated cable rows 3 x 10
db bent laterals 3 x 10
seated incline db curls 3 x 10


#318

1.29.18
incline bb bar, 135 x 6, 185 x 5, 205 x 4, 4, 6
seated chest supported row - 4 x 4 +drop last set amrap
super set leg extension 3 x 20
kb goblet squat 2 x 20
preacher mach curls 3 x 20
rope pushdowns 3 x 12-15

incline crushed me - I had higher expectations.


#319

1.30.18
standing calf raise 4 x 12
squats bar, 135 x 8, 185 x 4, 225 x 4, 275 x 4, 285 x 4,4,6
dl 135 x 8, 225 x 4, 315 x 4, 4, 4, 8.
ss seated cable cg ng rows 3 x 10
seated palms up db curls 3 x 8
side laterals 3 x 15
bw 180ish. Last week of diet free for all.


#320

2.5.18
leg press 20 x 100
smith mach incline bb bar, 135 x 8, 185 x 6, 225 x 4, 245 x 4, 6
mg cable row - 4 x 10 +drop last set amrap
super set lying hamstring curls 3 x 10
leg extension 3 x 20
preacher mach curls 3 x 10
v bar 3 x 12

2.6.18
squats bar, 135 x 8, 185 x 6, 235, 285, 305, 315 x 4, 315 x 7
dl 135, 225 x 6, 315, 335, 355 x 4, 365 x 6
wg high pull 3 x 10 trying to get a feel for these
db hammer curls 3 x 10

dl - still trying to find my groove. Need to focus on pushing the floor away, keeping the bar in close and getting my hips lower. staying at 365 and looking to increase reps. Probably shouldn’t even be doing them. I am old and my body is hammered. Nope, I enjoy them.
cals at 2400 roughly 40 30 30


#321

2.7.17
35 mins treadmill liss
leg extension 20 x 100
stretchee

2.8.17
triple set pek dek flyes 3 x 12
pek dek rear delts 3 x 12
seated hamstring curls sl 3 x 12-15

triple set wg smith machine incline 3 sets x 20 , 15, 15
single arm cable pulldowns 3 x 10
seated calves 3 x 15

triple set seated cg cable rows 3 x 10 drop set last set
leg extensions 3 x 15 drop set last set
seated incline db curls 3 x 8