T Nation

Never Surrender

t-ransformation2019

#161

1.26.16
leg press calves 8 x 12
all sets 8 x 8 (unless noted) 30 Sec rest or less
cable flyes 50’s
ng incline db 45’s
machine bp 100
decline smith mach 185
pek minor dips 1 x amrap
bb drag curls 60
machine preachers 40 8x9
incline db curls 15’s
56 sets/lots of reps/51:36


#162

1.27.16
30 mins liss bike w/ 1 set of pike swiss ball rollouts x 10 every 7 mins

1.28.16
leg press calves 8 x 20
all sets 8 x 8 (unless noted) 30 Sec rest or less
motorcycle row 80
assisted pullups 70
machine row mid/upper back x 80
ng cg cable row 110
rack pull 225
incline leg raise
rope cable crunch
56 sets/448 reps/51:12


#163

1.29.16
seated calves 8 x 12 ss w tibia raises 8 x 15
all sets 8 x 8 (unless noted) 30 Sec rest or less
seated machine ohp 122.5
side lateral machine 40
plate front raise 25
bb shrugs 225
pek dek rear lateral 110
seated dip machine 255
vbar pressdowns 130
decline skullcrushers 60
64 sets/512 reps/ 51.17


#164

1.30.16
30 mins liss bike

1.31.16
all sets 8 x 8 (unless noted) 30 Sec rest or less
lying ham curls alternate single leg
leg press 6 pps + 10
hack squats
extensions
db rdl
seated calves
48 sets/384 reps/50:09

2.1.16
leg press calves 8 x 8
all sets 8 x 8 (unless noted) 30 Sec rest or less
seated machine press 120
incline db 40’s
decline smith machine 175
pek dek 120
bb drag curls 50
preacher machine 42.5
seated incline db curls 15’s


#165

2.2.16
30 mins liss bike w set of swiss ball pike rollouts every 7 min x 10 reps

2.3.16
leg press calves 8 x 20
all sets 8 x 8 (unless noted) 30 Sec rest or less
straight arm lat pushdown 100
motorcycle row 80
assisted pullups 70
machine row mid/upper back x 80
ng cg cable row 120
snatch grip rack pull 225
leg raise
incline sit up
64 sets/512 reps/53:39


#166

2.4.16
seated calves 8 x 20
all sets 8 x 8 (unless noted) 30 Sec rest or less
seated machine ohp 122.5
side lateral machine 40
plate front raise 25
pek dek banded rear lateral 60
seated dip machine 255
vbar pressdowns 130
decline skullcrushers 60
48 sets/384 reps/44:12


#167

2.5.16
30 mins liss bike w set of pike swiss ball rollouts every 7 mins. 10 reps

2.6.16
missed leg day

2.7.16
30 sec rest
lying ham curls 8x8
extensions 6x10
bb back squats ramped weight 4 x 8
leg press 6 x 30
leg press calves 4 x 12
all sets 8x8
seated machine press 122.5
incline db 45’s
decline smith machine 175
pek dek 122.5
bb drag curls 50
preacher machine 42.5
seated incline db curls 18’s
84 sets/832 reps/ around 2 hrs

2.8.16
30 mins liss bike w/ 1 set of v ups x 15 reps every 7 minutes
stretch/roll ass and hips


#168

2.9.16
leg press calves 8 x 20
all sets 8x8 30 sec rest or less
straight arm lat pushdown 100
motorcycle row 85
machine row mid/upper back x 85
snatch grip rack pull 245
ng pulldowns 120
ng cg cable row 120
incline leg raise
incline sit up
64 sets/512 reps/52:09


#169

2.10.16
seated calves 8 x 12
all sets 8x8 30 sec rest or less
smith machine ohp 135
db side laterals 18’s
plate raises 25
banded pek dek 60
smith machine cgbp 145
overhead bent ext 80
decline skullcrusher 50

Programming change 2.15.16


#170

2.11.16
30 mins liss treadmill w set of incline sit ups every 10 mins

2.12.16
free for all day
leg press 5 x 16
squats 3 sec pause/rep 185,225,245,245, x 6
circuits of whatever I felt like for 25 mins. a lot of pulling
calves 3 x 8


#171

2.13.16
30 mins liss bike with set of v ups every 10 mins

2.14.16
Didn’t feel like training.

2.15.16
ss all pairings/30-45 sec rest between supersets
chest supported row 5 x 8
smith machine incline 5 x 8

seated underhand mg cable rows 3 x 12
smith machine bp 3 x 12

pek dek rear lateral 3 x 12
pek dek flye 3 x 12

db shrugs 3 x 12
pec minor dips 3 x amrap

seated calves 5 x 15
tibia raises 5 x 20

I have some problem with my right pec, teres major, trap, inside of upper arm. Unable to generate any pressing power through my right arm. Couldn’t even put up 135 today on incline. This is new and worrisome. Very frustrating day in the gym.


#172

2.16.16
seated ham curls
extensions
squats 275 x 4 x 8
assisted chins
lying leg curls
leg press
seated calves
tibia raises

Problem on my right side feels like a pinched nerve deep in my armpit. Pec major, wrist extensors, and upper trap have been twitching relentlessly for 2 days. Probably not going to train through or around this issue. Maybe squatting everyday is in my future.


#173

2.17.16
19 mins Hiit bike sprints - 30/130 x 6 intervals
stretch hips - proceed to tweak lower back
pinched nerve in neck and some sort of sciatic problem. Lovely.

2.18.16 - 2.21.16
Injured

2.22.16
Lying hamstring curls 5 x 10
front squats 95, 135, 185 x 2 x 10, 225 x 6
leg press 4 x 20
leg ext 4 x 15
seated ham curls 4 x 10
seated calves 5 x amrap

Lower back is feeling better, pinched nerve not so much. Plan is to work legs 3-4 days per week until healed up. Feeling very grateful to be able to get back to the weights.


#174

2.23.16
nope

2.24.16
hack squats 6 x 10
db bulgarian ss 4 x 10
standing calves 4 x amrap


#175

3.7.16
lying hamstring curls 4 x 12
squats 95, 135, 185, 225, 250, 280 x 10
db Bulgarian ss 27, 33, 35, 40 x 12
sldl 95,145, 195 x 12
leg press 230lbs x 66 reps in 2 minutes
seated calves 4 x 12-15

Haven’t done much in last couple of weeks. Pinched nerve in neck is getting better. The numbness is mostly gone and the muscles will actually fire. Felt some numbness in both armpits from back squats. The bar across my upper traps affects this nerve prob a bit. Oh well, felt good to be able to put in some honest work.


#176

3.8.16
smith machine low incline press 135 x 3 x 10, 155 x 8, 95 x 30
ng seated press 80 x 3 x 10
pek dek 80 x 3 x 12
pek dek rear delts 3 x 15
seated ohp mach 4 x 10
side laterals 3 x 12-12
right side of upper body = no strength. better but nowhere close to normal. Suxxxxxxxxxxxxxxxxxx


#177

3.9.16
hiit bike sprint intervals 30/90 x 6 + 15 mins liss right after + 3 sets of v ups (1 every 5 minutes)
stretcheee

3.10.16
alternated sets
leg press 4 pps x 30 seconds x 5 sets then drop set of 4pps, 3pps, 2pps, 1pps x 20
single arm db row 6 x 10
ss pullups 4 x 10
row machine wg upper back focus
single arm pulldowns - trying to feel lower lat on right side.
one arm pullovers right side
ng cg cable rows 4 x 15


#178

3.11.16
leg press calves
tibia raises
incline db 4 x 15-8
cable flyes 4 x 15
pek dek right side 4 x 15
alt sets db hammer curls
single arm triceps press downs
seated supinated db surls
single arm rope overhead extensions


#179

3.12.16
no cardio, no lift.
1lb meatloaf, box of velveeta shells.

3.13.16
nothing

3.14.16
lying leg curls 4 x 12
bb back squats 95, 135, 185, 245 x 10, 275 x 8, 295 x 6, 205 x 20
seated ham curls 3 x 15
leg press feet low and close 1-5pps x 12 (5 sets)
extensions 4 x 15
seated calves 4 x amrap
bw = 170 something
pinched nerve is healing, lower body is feeling good.


#180

3.15.16
incline bp bar, 95, 135 x 4 x 8. This is my new top end.
chest supported rows 4 x 10
seated hs chest press 4 x 8
seated wg cable row 4 x 10
pek dek 4 x amrap x drop sets amrap right side - trying to contract and feel right pec
assorted grips assisted pullups