T Nation

Steigs - T-Ransformation Log 2018

t-ransformation2018

#202

16 August

Weight - 96.6kg

Squats (Down to pins and 1 second hold) 4 sets: (Warm up 60kg 8 120kg 4) 120kg 8 8 8 8
20 degree incline db press 4 sets: 36kg 8 8 8 8

Incline BB Bench 3 sets: 70kg 8 8 8
Raised toe DB RDL 3 sets: 28kg db 8 8 8

Incline Cable Fly 3 sets: 73kg 8 8 8
Leg Extension 3 sets: 84kg 10 10 10


#203

19 August

Lat Pull Down - 3 sets: 75kg 6 10 10 82kg 10 10
BB Hip Thrusters off pins - 3 sets: 100kg 6 10 10 10

Cable Low Row PG - 3 sets: 82kg 10 10 10
Hammie Curls - 3 sets: 61kg 10 10 10

Seated Rear Delt Flys - 3 sets: 9kg 15 15 15
Seated DB Bicep Curls - 3 sets: 14kg 10 10 10
Incline Bench DB Skull Crushers - 3 sets: 13kg 10 10 10

3 sets of prowler pushes (100kg)


#204

20 August

Weight - 96.5kg

Squats (Down to pins and 1 second hold) 4 sets: (Warm up 60kg 8 100kg 6) 130kg 8 8 8 8
20 degree incline db press 4 sets: 36kg 8 8 8 8

Incline BB Bench 3 sets: 75kg 8 8 8
Raised toe DB RDL 3 sets: 30kg db 8 8 8

Incline Cable Fly 3 sets: 63kg 10 10 10
Leg Extension 3 sets: 84kg 10 10 10
Crunches 3 sets: 10 10 10


#205

9 September

Weight - 96.6kg

After taking much of August off, first for a belated honeymoon and then for a fortnight back home, today was the first session back in the gym. 16 November has been fixed as the target date for 7% or better. Time to get cracking. A little over 9 weeks to nail the diet, up the cardio and focus on hypertrophy.

Need to re-start the running too after a summer off (simply too hot and humid here in the summer months to want to contemplate long runs); have a half marathon on 7 December followed by a Tough Mudder on 8 December to focus the efforts.

Chest supported row db - 4 sets: 26kg 8 28kg 8 8 8
Split BB squats - 4 sets: 60kg 8 8 8 8

Lat pull down - 72kg: 8 8 8 8
Flat DB Bench: 32kg 8 8 8 8

Incline Hypers DB - 16kg: 8 8 8 8
Skull crushers DB - 12kg: 8 8 8 8

Prowler pushes - 100kg: 1 set length of the gym x 2


#206

BB Back Squat - 4 sets: (Warm up 60kg 8 100kg 3) 120kg 8 8 8 125kg 8
BB Incline Bench - 4 sets: (Warm up 60kg 8 70kg 3) 70kg 8 8 8 75kg 8

Chest Supported DB Row - 3 sets: 32kg 8 8 8
Hammie Leg Curls - 3 sets: 52kg 8 59kg 8 8

20 degree incline DB Bench - 3 sets: 32kg 8 8 6
Lat Pull Down NG - 3 sets: 8 8 8

Seated DB Lat Raises - 3 sets: 6kg 8 8 8
Seated DB Lat Raises Halfway - 3 sets: 10kg 8 8 8


#207

13 September

BB Rack Pulls - 3 sets: (60kg 8 100kg 10) 120kg 8 8 8
BB Flat Bench - 3 sets: (60kg 8 80kg 8) 90kg 8 8 8 (last 2 forced)

Leg Press - 3 sets: 160kg 10 10 10
Seated Row NG - 3 sets: 68kg 10 10 10

BB Hip Thrusters from pins - 3 sets: 100kg 10 10 10
Seated Cable Flyes - 3 sets: 73kg 10 10 10

DB Seated Bicep Curls - 2 sets: 12kg 10 10
Reverse Crunches - 2 sets: 10 10


#208

16 September

BB Back Squats - 3 sets: (Warm up 60kg 8 100kg 6 120kg 2) 120kg 10 10 10
DB 20 Degree Incline Bench Press - 3 sets: (Warm up 28kg 8 30kg 6 30kg 2) 30kg 10 10 10

Chest Supported DB Row - 3 sets: 30kg 10 10 10
Hammie Leg Curls - 3 sets: 48kg 10 10 10

Lat Pull Down NG - 3 sets: 61kg 10 10 10
20 Degree BB From Pins - 3 sets: 60kg 10 10 9

Seated Lat Raises - 1 set: 7kg 10
Seated Lat Raises Half Way - 1 set: 11kg 10


#209

18 September

Weight - 95.7kg

BB Rack Pulls - 3 sets: (Warm up 60kg 10) 100kg 10 130kg 8 8
BB Flat Bench - 3 sets: (Warm up 60kg 10) 90kg 10 9 8

Leg Press - 3 sets: 160kg 10 10 10
Mag Grip Lat Pull Down - 3 sets: 73kg 10 10 10

BB Hip Thrusters from pins - 3 sets: 100kg 10 10 10
Seated Cable Flyes - 3 sets: 64kg 10 10 10

Tricep Cable Pull Downs - 3 sets: 10 10 10
Seated Machine EZ Bar Bicep Curls - 3 sets: 32kg 10 10 10