T Nation

Shawn's 2021 Transformation Training Log

Mobility Work

1HS: 10 EMOM for 10 minutes @28
Barbell Ab Roller: 3 x 5 @135

Day 1 of training for the T-Nation Transformation. A little back round on me. 49 years old, 6 feet tall at a not so hot looking 250lbs. I’m probably at least 25%body fat. I’ve needed both of my knees replaced for the last few years but haven’t yet. As well, both elbows have had several surgeries so I tend to do a lot of floor presses with kettlebells.

I’m a big fan of Pavel T and the Strong First methods so I’ll be using for the first few months a program built on waving volume with the 1 hand swings starting with ten sets of ten and waving up from there. All sets will be on the minute and with a 28kg bell for the first six weeks, possibly moving up to a 32kg for a second round of six weeks. This will be every other day, Monday, Wednesday and Friday. One Tuesdays and Thursdays I’ll be working a floor press and pull up program. Depending on how knees are feeling there’s a possibility of doing 3 x 5 squats on these same days but we’ll have to see how things go. At my age and injury history after 28 years in the Navy I’m not all concerned about size, more about quality of life and not looking like a beach whale this summer.

Have a great day!

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Mobility Work

Squats: 275 x 3s x 5r
KB Floor Press: 1/1 x 4 @36kg
Neutral Grip Pull Ups: 4s x 3r

Squats felt ok and my knees weren’t dying after. I did on floor press per side and then three pull ups for 4 rounds. Have a great day!

Mobility Work

1HS: 10 EMOM for 14 minutes @32kg
Barbell Ab Roller: 3 x 5 @135lbs

Happy New Year!

Mobility Work

60 minutes of LSD work

Have a great day!

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Mobility Work
1HS: 10 EMOM for 8 minutes @32kg
Ab Roller: 3 x 12

Have a great day!

Mobility Work

C2: 4 x 500 meter sprints, 1 minute rest. Average time 2:32.

Have a great day!

Mobility Work

75 minutes of LSD work

Have a great day and Happy New Year!

Mobility Work

1 hand swings: 5 EMOM for 8 minutes @36 kilos
TGU: 4 per side @32eagles
Happy New Year!