T Nation

Steigs - T-Ransformation Log 2018

t-ransformation2018

#1

Starting point: 1 January
Height 188cm
Weight 94.3kg
Bodyfat 9.4%

Immediate goal - To get down to 6.5% bodyfat by the end of February 2018.
Then - increase size.
Strong focus this year on correcting my right shoulder mobility - far too trap lat and front delt dominant - a legacy of a nasty shoulder injury from rugby ten years ago.

1 January
4km run = 18 mins = welcoming in the New Year

2 January
AM

Lat Pulldowns - 4 sets: 3x12 1x15
Back Extensions (Hyperextension Bench) with db (2 x 12) 4 sets: 4x15

Seated Wide Bar Row - 4 sets: 4x15
Leg Extensions - 4 sets: 3x12 1x12 (followed by 10 fast extensions with less focus on range)

Prime Machine EZ Bar Preacher Curls - 3 sets: 3x12
Crunches - 3 sets: 3x15

Incline Barbell Bench - 70kg - 3 sets: 3x12 (1 sec pause at bottom)
Seated Tricep Cable Extensions - 3 sets: 3x12

Prowler Pushes - 120kg load - 4 sets

PM
6.3km run = 30 mins

3 January
6.2km run = 30 mins


#2

My current macros are:

P: 245g
C: 120g
F: 37g

But these will be tweaked as I assess the fat loss over the coming weeks.


#3

Yesterday’s nutrition

Breakfast 9am
Asian Salmon Soy and Sesame Seed (250g)
Green vegetables (50g)
Sweet potato (200g)
Coconut Oil (5g)

Pot of cold brew coffee

Lunch 2pm
Caribbean Style Chicken Breast (250g)
Mixed Vegetables (50g)
Brown Rice (100g)
Coconut Oil (5g)

Snack 4pm
Jambalaya Egg Stuffed Peppers (x3)

Dinner
Beef Tenderloin with Salsa Verde (250g)
Green Vegetables (50g)
Brown Rice (100g)
Half avocado

Pre-bed snack
Whey protein shake (1 scoop)


#4

Yesterday’s nutrition

8:45 AM
Slow Braised Beef Brisket
Green vegetables
Olive oil
Brown Rice

2:00 PM
Tandoori Chicken
Sweet Potato
Mixed vegetables
Coconut Oil

6:30PM
Chicken Livers
Kale
Broccoli

9:15PM
Whey Protein Shake with water (one scoop)


#5

4 January - Training - 6AM
Weight 93.7kg

Glute Barbell Raised Bench off Pins (Hip Thrusts) - 4 sets: 100kg x 12; 110kg 3x12
Decline Atlantis Chest Press (Narrow neutral grip) - 4 sets: 90kg 2 x 12; 92.5kg 2 x 12

Prime Leg Press Single Leg Slow Squat - 4 sets: 50kg x 12
Atlantis Row with cable grips for each hand (Seated Row) - 4 sets: 50kg x 12; 52kg 3 x 12

Rope Tricep Pull Downs - 4 sets: 40kg 4 x 15
Atlantis High Row with cable grips crossed over for each hand - 5 sets: 27kg 4 x 15; 22kg x 15 (slower with greater focus on contracting the muscle)

Seated Db Bicep Curl - 3 sets: 14kg dbs x 12; 15kg dbs x 10; 15kg dbs 10 (15secs break) 3
Prowler pushes (120kg load) - 3 sets

Nutrition:

7:15AM
Kudu biltong pieces and small handful of cashew nuts

9:00AM
Kafir Lime Salmon Fillet
Green vegetables
Sweet potatoes
Coconut oil
Cold brew coffee


#6

My wife is taking me away tomorrow for a ‘surprise’ 5-day holiday on account of me turning 30, but she won’t tell me whether we’ll have access to a gym. I’m thinking this could, temporarily, de-rail progress.


#7

Rest of nutrition for yesterday

11am - Eggs Shakshuka and 8 egg whites

1pm - Kafir Lime Salmon Fillet, mixed vegetables, olive oil and brown rice

430pm - Chicken and green pepper skewer

7pm - Chicken breast with spinach, red pepper and tomatoes

8pm - Whey protein shake (one scoop), blueberries and raspberries

Additional training session - Evening - Bicep curls - 16kg dbs 3 x 10 and Tricep Pulldowns 3 x 10

Nutrition 5 January

530am
4 eggs scrambled, 8 egg whites and a grilled tomato
2 scoops Greek yoghurt, one scoop whey protein, blueberries and raspberries (scattering of cacoa nibs)

All bets are now off though - wife is taking me away to Ethiopia for a birthday surprise and it has started with a bottle of Champagne. Plenty of walking lined up but teamed with eating tours and tej drinking ceremonies I think I may be coming back slightly fluffier than I set off. Still…don’t turn 30 every year, do you?


#8

First day back after the trip to Ethiopia; a fantastic experience but not one likely to help with the goals.

Weighed in this morning at 94.5kg and have gone up to 9.8%bf.

Felt incredibly rough after our experiences in Ethiopia and really had to grind this morning’s session out.

Rack pulls (banded) - 4 sets: 70kg x 10
Watson Leg Press - 4 sets: 240kg x 10

Cable Pulldown Pronated Grip - 4 sets: 61kg x 12
Flat Db Press (Fat Grip Dbs) - 3 sets: 32kg dbs x 12

Db Single Arm Row - 2 sets: 28kg db x 12
Leg Curl - 2 sets: 43kg x 12


#9

Yesterday’s nutrition

9am
Beef brisket green vegetables brown rice

1230pm
Chicken mixed vegetables and sweet potato

130pm
Slice of carrot cake

245pm
Scrambled eggs (3) and 8 egg whites

7pm
Lamb mince, spinach and tomatoes

8pm
Whey protein shake (1.5 scoops) and blueberries, raspberries and blackberries


#10

11 January

Weight 93.55kg

Glute Barbell Raised Bench off Pins (Hip Thrusts) - 4 sets: 100kg x 12
Decline Atlantis Chest Press (Narrow neutral grip) - 4 sets: 90kg x 12; 95kg 3 x 12

Prime Leg Press Single Leg Slow Squat - 4 sets: 50kg x 12
Atlantis Row with cable grips for each hand (Seated Row) - 4 sets: 50kg x 12; 52kg 3 x 12

Rope Tricep Pull Downs - 4 sets: 40kg 4 x 15
Atlantis High Row with cable grips crossed over for each hand - 5 sets: 27kg 4 x 15; 22kg x 15 (slower with greater focus on contracting the muscle)

Prowler push (150kg load) - 1 set


#11

Congratulations on getting back on the grind after the travel. I’m trying to get a good start on the year before work takes me overseas for a couple of weeks in late February/early March!


#12

@burien_top_team Cheers. That’s got to be the way to go; get the good habits embedded and then the sessions just flow and naturally become a part of your life.


#13

Still feel as though the trip to Ethiopia has beaten me up physically.

14 January

Weight up to 96.15kg following a weekend of being ill.

Rack pulls (banded) - 4 sets: 65kg x 12
Flat bench Fat Grip Db - 4 sets: 30kg dbs x 12

Cable Pulldown Pronated Grip - 3 sets: 63kg x 12
Watson Machine Hamstring Curls - 3 sets: 43kg x 12

Seated Tricep Cable Pull Downs - 3 sets: 36kg x 15
Chest Press with cables - 3 sets: 45kg x 10

Seated Db Bicep Curl (Fat Grip Db) - 3 sets: 14kg x 12
Prowler Pushes (120kg load) - 3 sets


#14

16 January
Weight - 95.85kg

Glute Barbell Raised Bench off Pins (Hip Thrusts) - 4 sets: 60kg x 6; 100kg x 12 x 10 x 12
Pendulum Squat - 4 sets: 20kg x 6; 30kg x 12 x 10 x 12

Atlantis Row with cable grips for each hand (Seated Row) - 3 sets: 50.25kg x 12
70 degree bench Db Press - 3 sets: 18kg db x 12; 22kg db x 12 x 12

Atlantis High Row with cable grips crossed over for each hand - 3 sets: 27kg x 15
Seated Cable Flyes - 3 sets: 55kg x 15

Seated Cable Tricep Pull Downs - 3 sets: 36kg x 15
70 degree bench reverse crunches - 3 sets: x 10

Watt Bike Finisher - 70-80rpm for 3 minutes with gradually increasing resistance.


#15

18 January
Finally feeling as though I am after whatever it was that knocked me for six.
Weight - 94.05kg

Rack pulls (banded) - 1 set: 65kg x 6; 3 sets: 70kg x 10
Flat bench Fat Grip Db - 1 set: 30kg x 6 3 sets: 32kg dbs x 10

Cable Pulldown Pronated Grip - 3 sets: 63kg x 12
Watson Machine Hamstring Curls - 3 sets: 48kg x 12

Prime Leg Press with emphasis on top of the extension - 3 sets: 167kg x 15
Seated Tricep Cable Pull Downs - 3 sets: 45kg x 15

Seated Db Lat Raises (Fat Grip Db) - 3 sets: 6kg x 15
60degree bench reverse crunches - 3 sets: 15

Watt Bike Finisher - 3 mins at 75rpm


#16

19 January
Weekend away with the wife so limited to hotel gym and harder to know how the food is cooked.

6km run working from 12km/h to 13.5km/h

Barbell bicep curls: 3 sets 20kg x 12
Tricep cable extensions: 3 sets x15

Hanging leg raises: 3 sets x 10

20 January
Weight 94.2kg

6km run working from 12km/h up to 12.8km/h

Barbell bicep curls: 3 sets 20kg x 10
Tricep cable extensions: 3 sets x 15

Hanging leg raises x 10


#17

Weight - 93.55kg

Rack pulls (banded) - 1 set: 80kg x 6; 3 sets: 80kg x 10
Flat bench Fat Grip Db - 1 set: 32kg x 6 3 sets: 32kg dbs x 10

Cable Pulldown Pronated Grip - 3 sets: 63kg x 12
Watson Machine Hamstring Curls - 3 sets: 48kg x 12

Prime Leg Press with emphasis on top of the extension - 3 sets: 172kg x 15
Seated Tricep Cable Pull Downs - 2 sets: 45kg x 15 ; Last set drop 45kg x 12 36kg x 5 27kg x 5

Watt Bike Finisher - 1:30 mins at 75-80rpm


#18

Aside from the need to remember to apply suntan lotion, comments welcomed on areas for work.


#19

22 January
A somewhat curtailed workout today.

Db Bicep Curls / Seated - 3 sets: 14kg dbs x 10
Tricep Pull Downs - 3 sets: 6 (whatever that relates to on the stack of plates) x 10

15 minute run - 3km at a minimum of 12.2km/g


#20

23 January
Weight - 93.45kg

Glute Barbell Raised Bench off Pins (Hip Thrusts) - 4 sets: 100kg x 6; 100kg 3 x 12
Pendulum Squat - 4 sets: 20kg x 6; 30kg 3 x 12

Wide Grip Row (Seated Row) - 3 sets: 61kg x 12
70 degree bench Db Press - 3 sets: 22kg db 3 x 12

Leg Extension - 3 sets: 64kg x 15
Seated Cable Flyes (Elbow Straps) - 3 sets: 36kg x 15 ; 54kg 2 x 15

Chest Supported 60degree Reverse Flyes - 2
Machine Preacher Single Arm Curl - 2 sets: 4.5kg x 15