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Steigs - Training Log: T-Ransformation Log 2018/2019

t-ransformation2018
t-ransformation2019

#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


#210

20 September

Weight - 96.0kg

BB Back Squats - 3 sets: (Warm up 100kg 5 125kg 2) 125kg 10 10 10
DB 20 Degree Incline Bench Press - 3 sets: (Warm up 30kg 5) 30kg 10 32kg 10 10

Chest Supported DB Row - 3 sets: 32kg 10 10 10
Hammie Leg Curls - 3 sets: 50kg 10 52kg 10 10

Lat Pull Down NG - 3 sets: 68kg 10 10 10
20 Degree DD From Pins - 3 sets: 65kg 10 10 10

Seated Lat Raises - 3 sets: 7kg 10 10 10
Seated Lat Raises Half Way - 3 sets: 11kg 10 10 10


#211

23 September

Weight - 95.9kg

BB Rack Pulls - 3 sets: (Warm up 100kg 5 130kg 2) 130kg 8 8 8
BB Flat Bench - 3 sets: (Warm up 60kg 5 90kg 2) 90kg 9 8 7

Leg Press - 3 sets: 160kg 10 10 10
Mag Grip Seated Row - 3 sets: 75kg 10 10 10

BB Hip Thrusters from pins - 3 sets: 110kg 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


#212

24 September

Weight - 96.0kg

4km run - 20 minutes

25 September

Weight - 96.1kg

BB Back Squats - 3 sets: (Warm up 100kg 5) 125kg 8 8 8
DB 20 Degree Incline Bench Press - 3 sets: (Warm up 32kg 5) 32kg 8 8 8

Chest Supported DB Row - 3 sets: 32kg 10 10 10
Hammie Leg Curls - 3 sets: 52kg 10 10 10

Lat Pull Down NG - 3 sets: 66kg 10 10 10
20 Degree BB From Pins - 3 sets: 70kg 10 10 9

Seated Lat Raises - 3 sets: 7kg 10 10 10
Seated Lat Raises - 3 sets: 11kg 10 10 10


#213

27 September

Weight - 95.9kg

BB Rack Pulls - 3 sets: (Warm up 100kg 5) 130kg 10 10 10
BB Flat Bench - 3 sets: (Warm up 90kg 5) 90kg 10 10 9

Leg Press - 3 sets: 170kg 10 10 10
Mag Grip Seated Row - 3 sets: 77kg 10 10 10

BB Hip Thrusters From Pins - 3 sets: 130kg 10 10 10
Seated Cable Flys - 3 sets: 73kg 10 10 10

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


#214

28 September

Run - 4km - 20 minutes

29 September

Run - 4km - 25 minutes

30 September

Weight - 95.1kg

BB Back Squat - 3 sets: (Warm up 100kg 6) 120kg 10 10 10
Flat BB Bench - 3 set: (Warm up 80kg 6) 90kg 10 10 10 (Clearly I hadn’t yet woken up and blended my programmes!)

Chest Supported DB Row - 3 sets: 34kg 10 10 10
Hammie Leg Curl - 3 sets: 52kg 10 10 10

Lat Pull Down Mag Grip - 3 sets: 66kg 10 10 10
20 Degree BB From Pins - 3 sets: 70kg 10 9 8 (Think the mix up earlier on in my programme affected me here)

Seated Lat Raise - 3 sets: 7kg 10 10 10
Seated Lat Raise Halfway - 3 sets: 12kg 10 10 10


#215

1 October

30 minute run

2 October

Weight - 96.1kg

BB Rack Pulls - 3 sets: (Warm up 130kg 9) 130kg 10 10 10
BB Flat Bench Press - 3 sets: (Warm up 90kg 5) 10 10 9

Leg Press - 3 sets: 170kg 10 10 10
Mag Grip Seated Row - 3 sets: 77kg 10 10 10

BB Hip Thrusters From Pins - 3 sets: 120kg 10 10 10
Seated Cable Flys - 3 sets: 73kg 10 10 10

Tricep Cable Pull Downs - 3 sets: 10 10 10
Seated Machine EZ Bar Bicep Curls - 3 sets: 35kg 10 10 10

20 minute run


#216

3 October

Weight - 94.7kg

Run - 30 minutes


#217

4 October

Weight - 94.4kg

BB Back Squat - 3 sets: (Warm up 100kg 6) 120kg 10 10 122.5kg 10
DB Incline Bench - 3 sets: (Warm up 32kg 6) 32kg 10 10 10

Chest Supported DB Row - 3 sets: 34kg 10 10 10
Hammie Leg Curls - 3 sets: 59kg 10 10 10

Lat Pull Down NG - 3 sets: 63kg 10 10 10
20 Degree BB From Pins - 3 sets: 70kg 10 10 9

BF at 9.5% today


#218

7 October

Weight - 95.4kg

BB Rack Pulls - 3 sets: (Warm up 100kg 6) 120kg 10 10 10
BB Flat Bench Press - 3 sets: (Warm up 95kg 5) 95kg 10 8 8

Leg Press - 3 sets: 180kg 10 10 10
NG Lat Pull Down - 77kg 10 10 10

BB Hip Thrusters From Pins - 3 sets: 120kg 10 10 10
Seated Cable Flys - 3 sets: 73kg 10 10 10

Tricep Cable Pull Downs - 3 sets: 10 10 10
Seated Machine EZ Bar Bicep Curls Single Arm - 3 sets: 10 10 10


#219

11 October

Weight - 94.7kg

Really been struggling this week. Seem to have jarred something in my lower back (Q1 is locked up tighter than a tight thing) and haven’t been able to train for Tuesday and Thursday. Instead it has been rehab stretching and lots (and lots) of long walks. Haven’t even been able to run.

I have a photo shoot in 5 weeks and it is getting me down that I’m incapacitated this close. Really hopeful that it will sort itself out over the weekend and I’ll be able to hit the ground running again on Sunday morning.

Also having to deal with the fact that it is my wife’s birthday tomorrow - she is working to the same cut and I want to find a way to spoil her and give her a treat without making her freak that her macros are shot…at the moment I’m thinking protein pancakes with a candle…


#220

14 October

Weight - 94.1kg

Gently session to see how my back felt - getting there, but still tender.


#221

16 October

BB Back Squats - 3 sets: (Warm up 60kg 10) 100kg 10 10 10
DB Incline Bench - 3 sets: (Warm up 30kg 10) 30kg 10 10 10

Chest Supported DB Row - 3 sets: 34kg 10 10 10
Hammie Leg Curls - 3 sets: 48kg 10 10 10

Lat Pull Down NG - 3 sets: 58kg 10 10 10
Incline DB Bench Press - 3 sets: 32kg 10 10 10

Lat Raises DB - 3 sets: 7kg 10 10 10
Lat Raises Half Way DB - 3 sets: 14kg 10 10 10 (much more reduced movement / range)