T Nation

Never Surrender


100 cal walk
abs 3 x 15
seated calves 3 x 15
incline bb 5 x 10
seated cg cable rows 5 x 10
pek dek 4 x 10
assisted pullups 4 x 10
leg press 4 x 10
drag curls 4 x 10
skullcrushers 4 x 10
leg ext 20 x 100

pm session will be 30 min, nowhere near failure, minimal rest, volume medley.

bw = less. Trying to decide if I should f around with water and carb loading for the final week. IF, within the next 4 days I can lose some noticeable lard and it looks like I can improve on last year’s condition, I’ll do it.

Splitting a tbsp of p-butter into four bites for more enjoyment makes me not a happy dude.


100 cal walk
ss ng machine press
chest supported row
ts pek dek flyes
kb squats
pek dek rear delts
ss skull crushers
seated db curls
leg ext 20 x 100

bw - 164. Aiming to wrap up the diet this Saturday and going to attempt to manipulate water and carbs a bit. I don’t think it will help much visually, as I am currently looking like a smooth turd.


5.21.18 afternoon
35 mins liss
guts 4 x 15

100 cal walk
ss leg press calves 4 x 12
flabs 4 x 10

hack squat sled 4 x 10

ss leg extensions single leg 4 x 12
seated ham curls 4 x 12

leg press 25lbs x 100

Short on time this morning. Will make up for it this afternoon.

Afternoon session
20 mins liss
20 mins full body whatever.


100 cal walk
full body depletion medley, moderate intensity, minimal rest, 3 rounds, 15 reps except pullups were 10’s.
leg press, mg seated cable rows, bench press, standing calves, smith machine ohp, kb squats, pullups, pek dek flye, side laterals, tricep pressdowns, db curls, flabs. I was totally gassed.
leg ext 20 x 50

afternoon session will be full body, low intensity, minimal rest. however many rounds I can complete in an hour, 15-20 reps of all different exercises from this morning.

cals 1590
pro 284
cho 10
fat 46
Water loading sucks. First time messing around with water, carbs and such. Scale is going down, visually I see negligible changes. Strength is down a bit, but not much. Old man skin is here to stay no matter how lean I get. Really hope all this comes together, I have been putting a lot into it.

Shopping soon for the upcoming feast. Any and all ideas for epic cheat/refeed meals are gladly accepted.

What would you all eat?


100 cal walk
full body, low intensity, minimal rest. however many rounds I can complete in an hour, 15-20 reps
felt absolutely worked.
cal 1585
cho 230

leg press, ext, seated calves, pek dek flyes and pushups. mod intensity, med rest, 45 mins total
cal 1687
pro 79
cho 325
fat 14
bw 164
Chill the rest of the day. Small portion of steak and small glass of wine tonight.
Diet done.


10 intervals hiit 20/90sec followed by 15 mins liss with a set of abs every 5 mins
leg ext 20 x 100
stretch and foam roll ass and thighs. left hammy has a huge knot in it.
bw = 168

Here are final pics from T ransformation 2018. Not pleased with where I ended up. That being said, I am very grateful that I am still able to pursue this hobby and look forward to trying to improve going forward.


Official 2018 T-ransformation Announcement Thread

I know you’ve said that you’re not happy with where you’ve got to, but you’re looking in excellent nick. Really good effort and enjoy the refeed. My suggestion - proats with a large spoon of crunchy peanut butter and a handful of berries.