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Simo’s Training Log - Dangerous Dad V 2.0

t-ransformation2019

#2303

Lol yer they are serious veins. Mine are not like that … yet !!


#2304

I’m not sure if coke and meth will help with the veins, but you’ll definitely shed that stubborn body fat. And I don’t think you’ll even want that pizza and ice cream afterwards.


#2305

Not to mention, meth will help you shed those pesky extra teeth you don’t need…


#2306

I caught up with your log, and you’re doing great, Simo!! That squat/bench/Bulgariqns session looked beural. It appears your legs (and entire body) benefit from you doing high-rep leg training, just like an article on the main page said.


#2307

Woke at 81.9kg - glad to keep it under 82 but wanted to see a lower number today. Grrrr :face_with_symbols_over_mouth:


#2308

That session was a little hard. You are right in that my body does seem to go ok with the higher rep work. I think of myself as an old Diesel engine. I can’t rev too high and the power output isn’t amazing but I just keep going and going. I was like this when I ran too, was never the fastest I the running group but was always still going strong at the end of the session.


#2309

That may speak to the predominant type of muscle fibers on your body; the type that gives strength-endurance (2a?) I’ve never been super strong either but, like you, I can generally chug for long periods, at least when my recovery isn’t weirdly impacted.


#2310

That may indeed be the case but the $1million question is how to I train to change that. I know I can’t change the make up of my muscles per se, but how do I train to maximise the faster twitch explosive type fibres !!


#2311

Check out Compensatory Acceleration Training or CAT to hit those fast twitch fibers.


#2312

Thanks @FlatsFarmer that is a great article. Will have to explore using this with warm up sets and lower weight back off sets.


#2313

Woke at 81.8kg. I seem to have found a level with my weight that matches my food intake. Looks like I will have to work harder if I want to see my abs !!!


#2314

Friday 22nd March - hypertrophy block 2 week 4 (last session in this block)

Deadlift
Bar x 10
65 x 5
105 x 5
120 x 10 x 5 sets (264 lbs) - RPE 7, 8, 8, 8, 10
These are still really sucking the wind out of me !!! Pulls were pretty good today, it got hard for the last two sets but still very happy.

Squat
Bar x 10
65 x 5
85 x 5
100 x 8 x 5 sets (220 lbs) RPE 8, 9, 9, 9, 9
A little bit dizzy after the first set, breathing very hard.
These reps weren’t all to depth and they weren’t pretty but they did the job. I am done !!!

Bench
Bar x 10
65 x 5
77.5 x 10 x 6 sets (171 lbs) only 8 reps on 4th, 5th and 6th set)
SS Rows
77.5 x 5 x 6 sets
I cut the reps on rows from 8 to 5 because grip was shot from deadlifts. Great upper body pump from this superset.

Kettle bell swings
16kg x 10 x 3 sets
SS ab roll outs
10 x 3 sets
SS dumbell curls (slow reps)
10 x 10 x 3 sets

And that my friends is the end. The end of this block and the end of my energy. Stick a fork in me. I am done !!!


#2315

Here is a little transformation update. Body weight was 81.8kg (180 lbs), started at 87.8kg 10 weeks ago, so losing 600grams a week (1.3lbs). Tonight was the end of my second hypertrophy block whilst being on a calorie deficit.

Photos taken in the shame shitty light. Front and back.

Bad light and bad poses !! Lol


Official 2019 T-ransformation Announcement Thread
#2316

Anything in particular you wanna focus on


#2317

The plan hasn’t really changed. I have a deload next week and then 5 weeks before I go on holiday for 2 weeks.
The next training block will be at maintenance or a very slight deficit and will be strength focused.
When I get back from holiday the focus will be 100% on strength and diet will change to a slow bulk. The plan is to do a novice powerlifting comp later this year.


#2318

Or you have been at a low carb/low fat point with your diet long enough that your body has adapted and is holding onto fat for dear life. A controlled refeed day could be beneficial.

If you want give this a try. Take protein to 1 gram per lb of body weight. Double your daily carb intake, and keep fat as low as possible. Do this for two days and then jump back on your normal plan. It could be just the shock your system needs to start burning fat again.


#2319

I meant body parts specifically


#2320

Thanks Jacko I will give this a try over the weekend and see what happens next week.


#2321

That was an awesome session. Your hard work is paying off my friend. Your photos are awesome… looking really jacked and a huge improvement from your before photo. Props man!


#2322

Lol talk about lost in translation!! I don’t really look at body parts these days to be honest. Now bodybuilding round here :stuck_out_tongue_winking_eye: