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

t-ransformation2018
t-ransformation2019

#222

18 October

Weight - 93.8kg

BB Rack Pulls - 3 sets: (Warm up 100kg 8) 100kg 10 10 10
BB Flat Bench Press - 3 sets: (Warm up 90kg 6) 90kg 10 10 10

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

BB Hip Thrusters From Pins - 3 sets: 100kg 10 10 10
Seated Cable Flys - 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


#223

19 October

Weight - 93.4kg

Run


#224

21 October

Weight - 93.2kg
Bf 8.5%

Db Incline Bench - 3 sets (30kg 10) 34kg 10 10 10
Leg Press - 3 sets (160kg 6) 160kg 10 10 10

Chest Supported DB Row - 3 sets: 30kg 10 32kg 10 10
Incline BB Bench - 3 sets: 70kg 10 10 10

Db Lat Raises - 3 sets: 7kg 10 10 10
Tricep Cable Pulldowns - 3 sets: 10 10 10


#225

22 October

Weight - 93.3kg

23 October

Weight - 92.8kg

BB Back Squat - 3 sets: (Warm up 100kg 6) 110kg 10 10 10
BB Hip Thrusts From Pins - 3 sets: (Warm up 90kg) 90kg 10 10 10

DB RDLs - 3 sets: 34kg DB 10 10 10
Leg Press - 3 sets: 113kg 10 10 10

Hammie Curls - 3 sets: 52kg 10 10 10
Leg Extension - 3 sets: 10 10 10

Cable Lat Raise Standing - 3 sets: 10 10 10
Curls - 3 sets: 10 10 10


#226

Three weeks out from the shoot


#227

Looking good buddy


#228

Shreddy Kruger


#229

24 October

Run - 6km in 30 mins

25 October

Weight - 92.7kg

DB Flat Bench Press - 3 sets: 36kg 12 12 12
NG Lat Pull Down - 3 sets: 75kg 12 12 12

Incline DB Bench Press - 3 sets: 26kg 12 12 12
Chest Supported DB Row - 3 sets: 32kg 12 12 12

Cable Tricep Pull Downs - 3 sets: 12 12 12
DB Lat Raises - 3 sets: 7kg 12 12 12
Sit ups - 3 sets: 15 15 15

Hammer DB curls - 3 sets: 14kg 12 12 12
Reverse Crunches - 3 sets: 10 10 10


#230

Looking good. How’s the back?


#231

Not dodging, I promise, but the lighting when I took a quick photo was rubbish on the back shot. I’ll get one next week.

It is ok - it is arguably the weaker side because it more obviously shows the disparity between my shoulders (I’ve spoken ad nauseum on here about having injured by right shoulder ten years ago to the effect of becoming very trap dominant in all lifts). A lot of this year has been focused on trying to address this and there has been definite progress.

Also, if we accept that we store bf in particular spots, I would say my back fat is the last to go when I cut - starting to see the ol’ Christmas tree, but imagine it’ll come in over the next three weeks.

Short read - a work in progress.


#232

27 October

Weight - 92.6kg

Short arms and abs session

28 October

Weight - 92.8kg

Chest Supported DB Row - 3 sets: 32kg 10 10 10
Incline DB Bench - 3 sets: 34kg 10 10 10

NG Lat Pull Down - 3 sets: 73kg 12 75kg 12 12
60 Incline DB Bench: 26kg 12 12 12

Incline Cable Flyes - 3 sets: 64kg 12 12 12
EZ Bar plus 10kg skull crushers - 3 sets: 12 12 12

Straight Arm Lat Pull Down - 3 sets: 73kg 12 12 12
Seated DB Hammer Curls - 3 sets: 15kg 12 10 8(5)

Reverse Crunches - 2 sets: 12 12


#233

29 October

Weight - 92.7kg

Run - One hour around 10km

Fell off the wagon today in terms of sticking to my macros. Seems I am desperately hungry after runs. Need to stick to them better - only two and a half weeks left - got to grind. Probably not a good idea for me to be doing this what with my BD issues. Working a lot harder to not let it affect my day to day life.

30 October

Weight - 93.6kg. Feel as though a lot is water weight after yesterday’s blow out. Focussed today and stick with it and hopefully sort it out for the end of the week.

BB Back Squats - 3 sets: (100kg 10) 120kg 10 10 10
BB Hip Thrusts From Pins - 3 sets: (100kg 10) 10 10 10

BB RDL with wedges - 3 sets: 80kg 10 10 10
Leg Press - 3 sets: 113kg 10 122kg 10 10

Hammie Curls - 3 sets: 48kg 12 12 12
Leg Extensions - 3 sets: 63kg 12 12 12

DB Lat Raises - 3 sets: 7kg 15 15 15


#234

31 October

5.7km run 30 minutes

1 November

Weight - 91.1kg

45 degree DB Bench - 3 sets: (Warm up 32kg DB 6) 32kg 10 10 10
NG Lat Pull Down - 3 sets: (Warm up 61kg 6) 68kg 10 10 10

Flat BB Bench - 3 sets: 80kg 10 10 10
Seated Mag Grip Row - 3 sets: 54kg 10 10 10

Seated Cable Fly - 3 sets: 64kg 15 15 15
Seated DB Bicep Curl - 3 sets: 14kg 12 12 10

Standing Cable Lat Raise - 3 sets: 18kg 15 15 15
Cable Tricep Extensions - 3 sets: 100kg 12 12 12


#235

2 November

BB Back Squats - 60kg 6 100kg 6 120kg 6 140kg 5 5 5

Seated NG Low Row - 45kg 12 12 12

Cable Reverse Flys - 3.75kg 12 12 12

Hammer DB Curls - 15kg 10 10 10 12.5kg 10

DB Bicep Curls - 10kg 10

Dips - 12 12 12

Cable Tricep Pull Downs - 11.75kg 12

Crunches - 12 12 12


#236

3 November

Weight - 91.3kg

Run - 5.5km 30 mins


#237

4 November

Chest Supported DB Row - 3 sets: 32kg 10 10 10
Incline DB Bench - 3 sets: 34kg 10 10 10

NG Lat Pull Down - 3 sets: 75kg 10 10 10
60 Incline DB Bench: 26kg 12 12 12

Incline Cable Flyes - 3 sets: 73kg 12 12 12
EZ Bar plus 10kg skull crushers - 3 sets: 12 12 12

Straight Arm Lat Pull Down - 3 sets: 73kg 12 12 12
Seated DB Hammer Curls - 3 sets: 14kg 12 12 12

Crunches - 2 sets: 10 10


#238

5 November

Weight - 93.1kg (No idea why it is so up after a strict period of adhering to diet and a weight hovering around 91kg)

Run - 12km/h 30 mins a little over 6km in the end.


#239

6 November

Weight - 92.4kg

BB Back Squat - 3 sets: (Warm up 60kg 6 100kg 6) 120kg 10 10 10
BB Hip Thrusts From Pins - 3 sets: (Warm up 60kg 6 80kg 6) 80kg 10 10 10

RDLs - 3 sets: 80kg 10 10 10
Leg Press - 3 sets: 113kg 10 10 10

Hammie Curls - 3 sets: 52kg 10 10 10
Leg Extensions - 3 sets: 63kg 10 10 10


#240

10 days left until the shoot


#241

You’re a machine mate