T Nation

Steigs - T-Ransformation Log 2018

t-ransformation2018

#182

5 July

Weight - 96.1kg

Squat - 5 sets: (Warm up 60kg 5 100kg 5 140kg 3 150kg1) 150kg 5 5 152.5kg 5 5 5

Incline BB Bench - 3 sets: 70kg 12 12 12
Incline Leg Press - 3 sets: 160kg 12 12

Cable Low Row NG - 2 sets: 72kg 12 12
BB Hip Thrusts from pins - 2 sets: 100kg 12 12


#183

10 July

Weight - 99.2 kg

Trap Bar Deadlift (not including the bar) - 5 sets: (Warm up 40kg 5 80kg 5 120kg 4 160kg 1) 160kg 5 5 5 5 5

Hammie Curls - 3 sets: 57kg 12 12 12
NG Lat Pull Downs - 3 sets: 75kg 12 12 12

PG Low Cable Row - 3 sets: 48kg 15 15 15
Cable Tricep Pull Downs - 3 sets: 15 15 15


#184

11 July

Weight - 97.5kg

Bench - 5 sets: (Warm up 60kg 5 100kg 3 105kg 1 5) 105kg 5 107.5kg 5 5 5 5

The last rep of the last set was probably not as deep as would have been ideal, but the rest felt controlled.

NG Lat Pull Down - 3 sets: 75kg 10 10 10
Hammie Curls - 3 sets: 59kg 10 10 10

Cable Incline Flys - 3 sets: 91kg 12 12 12
Bicep Curls EZ Bar Machine - 3 sets: 32kg 12 12 12

Crunches - 15


#185

12 July

Weight - 97.1kg

Definitely struggled for motivation for this morning’s session: having stayed up until gone 1 watching England in the WC out here. With only 4 and a bit hours sleep it was tough to get going, but bizarrely it was fine once I got into the groove

Squat - 5 sets: (Warm up 60kg g 100kg 5 140kg 2 150kg 1) 150kg 5 5 155kg 5 5 5

Incline BB Bench - 3 sets: 70kg 12 75kg 12 12
Incline Leg Press - 3 sets: 180kg 12 12 12

Cable Low Row NG - 3 sets: 59kg 12 12 12
Cable Tricep Pull Downs - 3 sets: 12 12 12


#186

Where are you mate? On your hols?


#187

Live out in the Middle East so three hour time difference.


#188

13 July

OHP - 5 sets: (Warm up 40kg 5 50kg 5 60kg 1) 60kg 5 5 5 5 5

Seated PG Cable Row - 3 sets: 50kg 12 12 12

Seated DB Shoulder Press - 3 sets: (25kg db 8) 30kg db 8 8 6

Seated EZ bar plus 20kg bicep curls: 12 12 12

Dips - 3 sets: 12 12 12
Ab Roll Outs - 3 sets: 12 12 12
Cable Reverse Delt Flys - 3 sets: 3.75kg 12 12 12


#189

14 July

Front Squat - 5 sets: (Warm up 50kg 8 5 8 60kg 5) 80kg 5 5 5 5 5
Chin Up - 5 sets: 5 5 5 5 5

Seated Db Press - 3 sets: 60kg 12 12 12


#190

15 July

Weight - 97.1kg

5RM re-test week

Trap bar deadlift (not including the bar) - 40kg 5 80kg 5 120kg 1 160kg 1 170kg 5

Incline DB Bench - 3 sets (30kg 6 warm up) 34kg 10 36kg 10 10
Hammie Curl - 3 sets (55kg 6 warm up) 55kg 10 10 10

Tricep Cable Pull Down - 3 sets: 12 12 12
EZ Bar Machine Single Arm Bicep Curl - 3 sets: 32kg 10 10 10


#191

16 July

Weight - 97.5kg

Bench - (Warm up 60kg 5 80kg 6 100kg 3 110kg1) 110kg 5 112.5kg 4 - Re-test done - 110kg
Mix of lat pull downs and single arm cable rows before 5 reps to activate lats

DB Incline Bench Press: 36kg db 12 12 12
Cable Low Row: 55kg 12 12 12

Hammie Curls: 48kg 12 12 12
DB Seated Lat Raises: 6kg db 20 20 20

Tricep Cable Extensions: 15 15 15
Crunches: 15 15 15