T Nation

Steigs - T-Ransformation Log 2018

t-ransformation2018

#122

4 May

Bench - 5 sets: (Warm Up 60kg 6 80kg 3 90kg 2) 90kg 5 5 5 5 5

60 degree db press - 3 sets: 10 10 10
Lat Pull Down - 3 sets: 61kg 10 10 10

Cable Incline Flys - 3 sets: 10 10 10
Cable Row - 3 sets: 10 10 10

Db Hammer Curls - 2 sets: 12kg 12 12
Tricep Cable Extensions Standing - 2 sets: 12 12
Reverse Crunches - 2 sets: 12 12

Prowler Pushes - 2 sets: 60kg on sled


#123

7 May

Trap Bar Deadlift (plus bar for weight) - 5 sets: (Warm Up 60kg 6, 100kg 5 110kg 3) 120kg 5 5 130kg 5 5 5

Seated Neutral Grip Cable Row - 3 sets: 10 10 10
60 degree seated db press - 3 sets: 24kg 10 26kg 10 10

Bent over seated cable rear delt fly - 3 sets: 12 12 12
Seated Db Curls - 3 sets: 12kg 12 12 12


#124

8 May

Shoulder Press - 5 sets: 100kg 5 5 5 5 5

Seated Row Close Grip NG - 3 sets: 60kg 12 80kg 12 100kg 12

Seated Wide Grip PG Row - 3 sets: 50 12 12 12

Cable Face Pulls - 3 sets: 17.5 15 15 15

Lat Pull Down - 3 sets: 45 12 50 12 12

Weighted Dips - 3 sets: 20kg plate 8 8 8

Seated Db Curls - 1 set: 12kg db 15


#125

9 May

Squats - 5 sets: (Warm Up 60kg 5 100kg 4 120kg 3) 120kg 5 5 130kg 5 5 5

Prime Leg Press - 3 sets: 140kg 12 12 12
Db Hypers - 3 sets: 16kg 12 12 12

Hammie Leg Curls - 2 sets: 48kg 12 12 12
Reverse Sled - 1 set: 160kg 2 lengths of gym


#126

10 May

Bench - 5 sets: (Warm up 60kg 6 80kg 5) 90kg 5 5 5 5 95kg 5

45degree db press - 3 sets: 28kg db 10 10 10
Lat Pull Down - 3 sets: 61kg 10 68kg 10 10

Cable Incline Flys - 3 sets: 82kg 12 12 12
Hammie Curls - 3 sets: 48kg 12 12 12

Cable Tricep Extensions - 3 sets: 97kg 15 15 15
Sit Ups - 3 sets: 15 15 15

Prowlers - 70kg 2 sets - 2 lengths of the gym floor


#127

14 May

Trap Bar Deadlift (not incl. bar) - 5 sets: (Warm up 80kg 5 110kg 3 110kg 5) 130kg 5 5 5 5 5

Seated Neutral Grip Cable Row - 3 sets: 73kg 10 10 10
60 degree seated db press - 3 sets: 26kg db 10 10 10

Lat Pull Down PG - 3 sets: 12 12 12
Lat Raises - 5kg db 12 12 12

Deadmills - 20 secs on / 40 secs off - x 4


#128

15 May

Shoulder Press - 5 sets: 100kg 5 5 5 5 5

Seated Cable Row - 3 sets: 50kg 12 60kg 12 12

Seated Neutral Grip Narrow Row - 3 sets: 80kg 12 12 12

Lat Pull Down - 2 sets: 50kg 12 12

Cable Tricep Pull Downs - 3 sets: 17.5kg 15 15 15

Db Bicep Curls - 1 set: 10kg 12


#129

16 May

Squats - 5 sets: (Warm Up 60kg 5 100kg 5 130kg 2) 130kg 5 5 5 5 5

Prime Leg Press - 3 sets: 148kg 12 11 10
Db Hypers - 3 sets: 17kg 12 12 12

Hammie Leg Curls - 3 sets: 46kg 12 12 12
Pendulum Squats - 3 sets: 20kg 12 12 12

Prowler Sprints - 2 sets: 60kg load

I was shaking like a shi**ing dog by the time I left the gym.


#130

The mental image :joy:


#131

18 May

Bench - 5 sets: (warm up 60kg 5 100kg 2) 100kg 5 5 5 5 5

Neutral Grip Lat Pull Down - 3 sets: 73kg 10 82kg 10 10
Db 45degree Bench - 3 sets: 32kg db 10 10 10

Cable Incline Flys - 3 sets: 82kg 15 15 15
Hammie Curls - 48kg 15 15 15

Tricep Cable Pull Downs - 2 sets: 12 12
Cable Fat EZ Bar Bicep Curls - 2 sets: 12 12


#132

21 May

Trap Bar Deadlift (not incl. bar) - 5 sets: (Warm up 40kg 5 80kg 5 100kg 3 130kg 2) 135kg 5 5 5 140kg 5 5

Seated Neutral Grip Cable Row - 3 sets: 73kg 10 10 10
60 degree seated db press - 3 sets: 28kg db 10 10 30kg 10

Lat Pull Down Mag Grip (PG) - 3 sets: 78kg 12 11 10
Lat Raises - 3 sets: 10kg db 12 12 10

Sled Pulls - 1 set: 200kg - 2 lengths of gym floor