T Nation

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

t-ransformation2018
t-ransformation2019

#302

I keep telling myself I’m going to bulk, but I like (get anxious when I’m not) lean.


#303

That’s just for all the honeys !!


#304

4 December

Deadlift - 4 sets: (Warm up 60kg 8 100kg 6) 140kg 8 8 145kg 8 8

Flat DB Bench - 3 sets: 34kg 12 12 12
Seated Mag Grip Row - 3 sets: 64kg 12 12 12

Incline BB Bench - 3 sets: 60kg 12 12 12
Prime NG Lat Pull Down - 3 sets: 61kg 15 15 15

Tricep Cable Pull Downs - 3 sets: 15 15 15


#305

6 December

Flat BB Bench - 4 sets: (Warm up 60kg 10 80kg 8) 90kg 8 8 8 7

65 degree DB Press - 3 sets: 24kg 10 26kg 10 10
Seated Low Row - 3 sets: 63kg 10 10 10

Decline Atlantis Press - 3 sets: 100kg 12 12 11
Prime Pull Down (focus on teres major) - 3 sets: 65kg 12 12 12

Seated Cable Fly - 3 sets: 55kg 15 15 12
EZ Bar Bicep Curls Seated Machine - 3 sets: 32kg 15 15 14

Crunches with a DB - 3 sets: 12kg DB 12 12 12


#306

Nice benching volume. Well done


#307

Cheers, buddy. Makes me feel better about missing the last rep on the last set!


#308

Certain degree of apprehension that I have signed up to a half marathon tomorrow and am going in undercooked. What with holiday and cutting for the recent photo shoot, I just haven’t dedicated enough time to long runs. Massively relying on “base level fitness” and stubbornness to get me through in an acceptable time…bugger!


#309

My last half was a little over two years ago and I came in very undercooked. 16 weeks before I had a grade 2 tear of my calf which took 12 weeks to recover. Had 4 weeks prep which included two long run of 10k. I went in thinking I could run somewhere between 1:30 and 1:40, decided to follow the 1:40 pacer and see what happened: Got to 10km in 47 mins and felt ok. Got to 12km and fell in a heap, I just didn’t have the endurance. The last 9km were painful, ended up finishing in 1:52.
If I had any advise it would be to not overestimate your ability and don’t go out too hard. Good luck with it, I’m sure you’ll do fine.


#310

Steigs you’re such a studmuffin :heart_eyes::heart_eyes::heart_eyes:

Looking good my man


#311

7 December

Incline BB Bench - 5 sets: (Warm up 60kg 10) 80kg 5 5 5 5 5

Seated Wide Grip Pull Down - 3 sets: 80kg 12 12 12

Seated Low Row - 3 sets: 55kg 12 12 12

Seated Shoulder Press - 3 sets: 80kg 8 8 8


#312

11 December

Deadlift 4x6-8 60kg 8 100kg 6 140kg 5 145kg 8 8 8 8

Flat DB Press 3x10-12 35kg 12 12 12
Seated Cable Row 3x10-12 65kg 12 12 12

BB Press Incline 3x12-15 60kg 12 12 12
Prime Pull down 3x12-15 65kg 12 12 12

Decline Cable Fly 3x12-15 45kg 12 12 12
Cable Tricep Pull Down 3x12-15 18.75kg 12 12 12


#313

Nice, how was the back.


#314

@simo74 cheers buddy. Back held up well. Had a session doing some physical therapy last night and that definitely helped. Pretty sure that a half marathon on Friday followed by a Tough Mudder 10km in the desert on Saturday was not the greatest of ideas. Woke up on Sunday as stiff as a board despite doing an hour of rehab on Saturday night.

Today’s session was either a great idea or a terrible idea - too early to tell. My wife has been sick since Thursday (think projectile vomiting all night) which has inconsiderately affected my sleep. Reasonably certain I now have a mild version of whatever she has. Had no enthusiasm for the session and it was all a bit of a spaced out grind. That said, lifting does seem to have helped loosen my back…so win!?!


#315

Sometimes it’s not a good idea but it’s still fun and it’s always good to challenge ourselves. Hope the wife gets better and you miss out on the bug. Being sick sucks big time.


#316

Completely agree - love being outside my comfort zone and seeing how I cope. And, I loved it, right up until I woke up to train yesterday and had 0 enthusiasm or energy.

Cheers - me too.


#317

12 December

Squat 4x6-8 60kg 8 100kg 8 120kg 8 8 8 8

Leg Press 3x10-12 130kg 12 12 12
Hip Thrust 3x10-12 80kg 12 12 12

Walking Lunge 3x12-15
Leg Extensions 3x12-15 55kg 15 15 15

Leg Curls 3x12-15 55kg 15 15 15
Ab Rollouts 3x12-15


#318

13 December

Weight - 95.5kg

Flat BB Bench Press 4x6-8 60kg 10 80kg 8 90kg 8 8 7 8 80kg 8 8

Seated Cable Row 3x10-12 55kg 12 12 12
65 Degree DB Press 3x10-12 25kg 12 12 12

Straight Bar Pull Down 3x12-15 45kg 15 50kg 15 15
Cable Fly 3x12-15 45kg 15 15 15

Preacher Curl 3x12-15 EZ Bar plus 10kg 15 15 15kg 15
DB Lateral Raise 3x12-15 6kg db 15 15 15