T Nation

Never Surrender

t-ransformation2019

#141

12.24.15
leg press calves 8 x 20 (30 sec rest)

all exercises 8x8 30sec rest or less
standing ohp 100
db side laterals 20’s
wg upright row
pek dek rear laterals 100
rope pressdowns 100
cg bp 140
decline ng kickbacks 20’s
41:55


#142

12.25.15
5 min wu
30 mins liss bike 120bpm w set of v ups every 7 mins
stretch hips/foam roll

12.26.15
all exercises 8x8 30 sec rest or less
bb front sq 165
leg press 5pps + 25’s
hack squats 45’ + 35’s
extensions - occluded 70
seated ham curls 120
db rldl 70’s
seated calves 6x20
Total time 50:00

next time
front squats 175
if knee is still bothering me, switch out hacks to db bulgarians
seated ham curls 125
db rldl 75’s
decrease time

12.27.15
all exercises 8x8 30sec or less rest
incline bp 160 x 7 x 8, 160 x 1 x 6 FUCK!!
flat bench ng smash db’s 50
feet elevated wide grip pushups
pek dek 122.5
straight bar curls 60
rope hammers 65
machine preachers 40
50:00

next time
incline bp 160 8x8
pek dek and curls more
decrease time

12.28.15
30 mins liss treadmill 120bpm w/ 1 set incline sit ups every 7 mins

and for fun
animal crawls
bear, lizard, turtle, crab, scorpion, and spiderman x 2 x 15m


#143

12.29.15
leg press calves 8x20 20 sec rest

all exercises 8x8 (unless noted) 30sec rest or less
smith machine bent rows 185
ng pulldowns 125
tbar rows mid back 80
ng cg low cable row 125
banded hyperextensions
leg raises
swiss ball stir the pot 4 x 4 circles each direction
52 sets/416reps/46:49


#144

12.30.15
all exercises 8x8 30sec rest or less
standing ohp 105
side laterals 22’s
wg upright row 75
pek dek rear lateral 105
rope pressdowns 110
cg bp 145
decline ng kickbacks 20’s
56 sets/448 reps/43:06


#145

12.30.15
afternoon session 30 mins liss bike

12.31.15
30 mins liss bike
animal walks bear and lizard 3 x 15m

1.1.16
all exercises 8x8 30sec rest or less
alternated front squats 175 w/
leg press 5 + 25’s pps
then straight sets
db bulgarian ss 27lbs
occluded extensions 75 I wrap as fast as I can after bulgarians
seated ham curls 125
db rdl 75’s
50:00
leg press calves 8x20

1.2.16
all exercises 8x8 30sec rest or less (unless noted)
incline bp 160 x 7 x 8, 160 x 1 x 6 I’ll get this next time.
ng db smashed together 50’s
feet elevated wg pushups
pek dek 125
ez bar curls 60 x 8 x 9
rope hammer curls 75
preacher machine 42.5
48:11


#146

1.3.16
30 mins liss bike w v up set every 7 minutes
face pulls 4 x 12

1.4.16
all sets 8x8 30sec rest or less
smith mach bent row 190
ng pulldowns 120
tbar row mid back 80
cg ng cable row 120
hyperextensions 35
leg raises 8x8
incline situps 8x8
56 sets/448 reps/44:32


#147

1.5.16
all sets 8x8 (unless noted) 30sec rest or less
standing ohp 115 7 x 8, 1 x 7
db side laterals 23’s
wg upright row 85
pek dek rear laterals 110
rope pressdowns 110
cg bp 155 x 5 x 8, 2 x 6, 1 x 5
ng decline db kickbacks 20’s
56 sets/448 reps/47:19

edit: dragon flags 1 x 2, 2 x 3


#148

01.06.16
30 mins liss bike
face pulls 4 x 15

.01.07.16
all sets 8x8 30 secs rest or less
no squats today, didn’t feel like it. will resume next time
leg press 16 sets x 6pps x 8
db bulgarian ss 30’s
occluded ext 70
ham curls 122.5
db rdl 75’s
48 sets/384 reps/49:02
seated calves 8 x 20


#149

01.08.16
all sets 8x8 30 secs rest or less
incline bp 160 x 7 x 8, 1 x 7.25 F me
ng db smashed 50’s
wg feet elevated pushups
pek dek 122.5
ez bar curls 60
hammer rope cable 75
preacher machine 40
56 sets/448 reps/51:23

Going to run Gironda’s 8x8 for 4 more weeks. After this, something lower volume and higher intensity.


#150

01.09.16
30 mins liss bike
face pulls 4 x 15

1.10.16
seated calves 8 x 20
all sets 8x8 30 secs rest or less
smith machine bent row 190
ng pulldown 120
tbar row 80 mid back
cg ng cable row 120
machine hypers 250
leg raise
incline situp
56 sets/448 reps/49:32


#151

1.11.16
leg press calves 8x20
all sets 8x8 30 secs rest or less
standing ohp 115
db side laterals 23’s
wg upright row 85
pek dek rear laterals 110
vbar pushdown 120
cg bp 155
ng decline kickbacks 20’s
56 sets/448reps/46:35


#152

1.12.16
30 mins liss bike w 1 set v ups every 7 mins

1.13.16
all sets 8x8 (unless noted) 30 secs rest or less
seated ham curls 122.5
db rdl 75’s
leg press 6 pps
hack squats 1 pps + 35’s
occluded extensions 6 x 15
seated calves 8 x 20
44 sets/506 reps/47:00


#153

1.14.16
all sets 8x8 (unless noted) 30 secs rest or less
incline bp 160 x 7 x 8, 1 x 10. Finally and +2!
cg ng flat smash db’s 45’s
wg pushups w/ chain
pek dek 125
ez bar curls 60
rope curls 75
preacher curls 40
56 sets/448 reps/49:00


#154

1.15.16
30 mins liss treadmill. one set incline sit ups every 10 mins
calves leg press 8 x 20

1.16.16
all sets 8 x 8 30 Sec rest or less
smith machine bent row 190
wg pulldowns 120
tbar row mid back 80
wg ng cable rows 130
machine hypers 250
assisted mg pullups
leg raises
incline sit ups
64 sets/512 reps/51:36
seated calves 8 x 20


#155

1.17.16
seated calves 8x20
all sets 8 x 8 30 Sec rest or less
standing ohp 120
rope front raise 60
side laterals 23’s
pek dek 80 up to 110 ramped - rear delts have been hurting
v bar pressdowns 130
cg bp 165 5x8, 3x6
ng decline db kickbacks 20’s
56 sets/448 reps/53:02

1.18.16
30 mins liss bike w one set of vups every 7 mins
r calve leg press 8 x 20


#156

1.19.16
all sets 8 x 8 30 Sec rest or less
seated ham curls 125
leg press 5 + 25’s pps - feet low and close together on platform
smith machine backsquats 225 - legs out in front
occluded extensions 70
lying leg curls 60
seated calves 8 x 20
56 sets/544 reps/53:06 includes calves


#157

1.20.16
seated calves 8 x 20
all sets 8 x 8 30 Sec rest or less
incline bp 160 tried to increase pace over last time
ng smashed db flat bench 45’s
wg pushups w chain
pek dek 130
straight bar curls 60
rope hammer curls 75
preacher mach 42.5
56 sets/448 reps/48:16


#158

1.21.16
30 mins liss bike
bear, lizard, turtle crawls 2 x 20
leg press calves 8 x 20

1.22.16
seated calves 4 x 50,40,40,40
all sets 8 x 8 30 Sec rest or less
smith machine bent row 190
assisted pullups 4 wg, 4 ng 60lbs assist
machine row mid back 80 wg elbows high
ng cg cable row 130
hyperextensions 255
leg raises
incline situps
56 sets/448 reps/49:37


#159

1.23.16
all sets 8 x 8 30 Sec rest or less
seated machine ohp 120
side lateral machine 50
rope front raise 70
pek dek rear lateral 110
db shrub 85’s
vbar pressdowns 130
cg bp 165
overhead cable extensions
64 sets/512 reps/ 52:12

I’m liking these short rest periods. Think I will keep it at 30s or less between sets for a couple of months.


#160

1.24.16
nothing. didn’t feel like it today.

1.25.16
all sets 8 x 8 (unless noted) 30 Sec rest or less
lying ham curls 70
leg press feet low and close 6pps 8 x 9
smith mach back squats feet out in front 245
occluded ext 70
seated ham curls 120
seated calves
48 sets/392 reps/50mins
bw ? Haven’t stepped on the scale in about 6 weeks. Mid 170’s is my guess.