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

t-ransformation2018
t-ransformation2019

#82

Thank you - excited to see what the effect of the water loading is come Thursday (not something I have done before) but incredibly excited that over the next four weeks, I’ll be taking my macros back up to maintenance! Cannot wait to be eating big meals again (3200 v 1700).


#83

28 February

Weight - 90.15kg

Very light pump session to see how it will come together tomorrow.

Starting to look dry.


#84

1 March
Weight - 87.15kg - after water loading followed by a complete cut
Bf - 7.1%

Objectively I’m really happy with this. The facts suggest that I have gained 3.5kg of lean mass since April whilst losing 4% bf (I got down to 7.4% in time for my wedding in July and then increased calories for a short period thereafter before starting another cut). Subjectively, I can’t help but be annoyed that I missed my target of getting into the 6s!

In any event, I am where I am and now I’m going into a maintenance calories phase while I look to work on strength / hypertrophy. Mentally I’m ready to be done with being on 1700 calories a day - getting back up to 3200 is going to be amazing! Reverse dieting out of the cut gently to try and ensure I don’t rebound.

This morning’s session was all geared to a pump

Flat Bench Fat Grip DB Press - 2 sets - 38kg x 12
Straight Bar Lat Pull Down - 2 sets - 43kg x 12

Incline Bench - 2 sets - 28kg x 12
Narrow Grip Seated Cable Row - 2 sets - 43kg x 12

Seated DB Curls - 2 sets - 10kg x 15
Cable Tricep Cross Extensions Standing - 2 sets - 34kg x 15

Various press ups and pull ups


#85

3 March
Weight - 89.3kg
I must have eaten my body weight in Omani prawns (the size of lobsters), chicken breast, lamb sausages and fillet steaks all served with lentil and pomegranate salad last night (work networking event). Amazing to be off such a tight leash.

Today’s session was mentally tough to get into - wasn’t really feeling it when I was walking to the gym, but I ground it out.

Face Pulls Cable (Thumbs Facing In) - 3 sets: 16.25 15 15 15
Dips with 20kg - 3 sets: 8 8 8

Shoulder Press - 3 sets: 80kg: 10 10 8 (15 secs and 3)
Standing Cable Rear Delt Fly - 3 sets: 3.75: 15 15 15

Cable Cross Lat Raise - 3 sets: 3.75 15 15 15
Seated Db Bicep Curl - 3 sets: 12.5kg 15 15 10 (15 secs and 5 more)

Cable Cross Tricep Extensions - 3 sets: 6.25 15 15 15
Preacher EZ Bar Curl plus 15kg - 3 sets: 15 15 15

Standing Cable Overhead Tricep Extensions - 3 sets: 13.75 15
Neutral Grip Chins - 3 sets: 7

60m sprints @ 90% 3 mins recovery - 6 rounds


#86

4 March
Weight 88.8kg
Today I actually commence the reverse diet and my new macros are P200 C175 F35

New training programme begins tomorrow too. Looking forward to it. Going to run it for 4 weeks and then run a different 4 weeks before going into a real strength phase. By then I should have backed out of the deficit slowly and be in a good place to gain some strength finally.

Plan is to train in the week: Sun, Mon, Wed, Thurs and then use my Sat session with the wife to pick up the slack and hit arms, shoulders and abs and a little rehab work on the shoulder. Throw in running in amongst the mix and I reckon we’ll be ok.

Programme A

Flat Db Bench - 4 sets: 6-8
Leg Extension - 4 sets: 6-8

45 degree Incline Db Bench - 3 sets: 10-12
Leg Press - 3 sets: 10-12

Decline Cable Fly - 3 sets: 10-12
Floor Db Deadstop Skull Crusher - 3 sets: 10-12
Lat Raise Db - 3 sets: 10-12

Abs - 3 sets: 12-15
Farmer’s carry - 3 sets

Programme B

Neutral Grip Chin Up - 4 sets: 6-8
45 Degree Db Hyper - 4 sets: 6-8

Seated Row - 3 sets: 10-12
Leg Curl - 3 sets: 10-12

Pronated Grip Pull Down Straight Bar - 3 sets: 10-12
Rear Delt Db Fly Chest Support on Incline Bench - 3 sets: 10-12
Preacher Curl - 3 sets: 10-12

Abs - 3 sets: 12-15
Exercise bike - 3 sets: 45-60 seconds

Today was a bit of mixed session whilst I was planning the new programme

Decline Bench BB: 60kg x 15; 80kg x 8; 90kg x 8 x 7

45 degree Leaning Lat Raise Cable - 2 sets: 15 x 15 15

Cable Rear Delt - 2 sets: 15 x 15 15

Standing Incline Cable Fly - 2 sets: 15 x 15 15

Floor Db Skull Crusher from Deadstop - 2 sets: 12kg x 15; 10kg x 15

Seated Forward Lean Db Hammer Curls - 1 set: 10kg x 15

Abs - 1 set: Crunches - 15


#87

Man, you are doing very well! Lot of vascularity and awesome muscle definition!


#88

5 March

Weight - 88.8kg

Neutral Grip Chin Ups - 4 sets: 8 8 8 8
45 degree DB Hyper - 4 sets: 8kg 8 8 8 8

Seated Row Straight Bar PG - 3 sets: 40kg: 12 12 12
Leg Curl - 3 sets: 40kg 12 ; 50kg 12 12

Pull Down Straight Bar PG - 3 sets: 50kg 12 12 12
Rear Delt Fly Chest Supported Incline Bench - 3 sets: 6kg DB 12 12 12
EZ Bar Preacher Curls - 3 sets: Plus 15kg 12 12 12

Crunches - 4 sets: 15 15 15 15
Farmer’s Walk - 4 sets: 20kg plates in each hand (def could’ve increased this) 2 lengths of gym


#89

6 March

Weight - 87.9k
Flat DB Bench - 4 sets: 37.5kg 8 ; 32.5kg 8 8 8
Leg Extension 4 sets: 50 8 8 8 8

45 degree incline DB bench - 3 sets: 27.5kg 12 12 12
Leg Press (only fixed machine was available) - 3 sets: 150 12 12 12

Decline Cable Fly - 3 sets: 11.25 12 12 12
Floor DB Deadstop Skull Crushers - 3 sets: 10kg 12 12 12
Seated DB Lat Raises - 3 sets: 6kg 12 12 12

Crunches - 3 sets: 15 15 15
Ergo Row - 3 sets: 60s 60s 60s


#90

5 March

Weight - 89.7kg
Last night was a big work dinner with clients - rich food! Weight has increased slightly. Hoping one lapse won’t through me off too much and besides I have a half marathon at the weekend. That should help.

Neutral Grip Chin Ups - 4 sets: 8 8 8 8
45 degree DB Hyper - 4 sets: 12.5kg 8 8 8 8

Seated Row Straight Bar PG - 3 sets: 45kg: 12 12 12
Leg Curl - 3 sets: 45kg 12 ; 50kg 12 12

Pull Down Straight Bar PG - 3 sets: 55kg 12 12 12
Rear Delt Fly Chest Supported Incline Bench - 3 sets: 6kg DB 12 ; 8kg 12 12
EZ Bar Preacher Curls - 3 sets: Plus 15kg 12 12 12

Crunches - 4 sets: 15 15 15 15
Farmer’s Walk - 4 sets: 27.5kg dbs in each hand -1 length of gym

Machine Seated Pull Down - 3 sets: 100kg 8 8 8


#91

9 February

Half marathon. Haven’t received my official time yet but it must be between 1:45 and 1:55 - pretty happy with that - done no long runs since my last half marathon a month ago and this one was up and down a steep hill and 20% of the course was sand/gravel track. Plus at 8km I wasted 5 minutes finding somewhere to pull a Paula Radcliffe (if you know, you know!).


#92

10 March

Very much a bro session following yesterday’s efforts. Excusable in the circumstances? Besides it was ahead of a chilled day on the beach with the wife.

Lots of shoulder work. Worked up to seated shoulder presses without 37.5kg for 8. Lots of lat raises from various angles. And the next seated curls, hammer curls, tricep extensions and skull crushers.

Short run to flush out legs and then some foam rolling.

Now a day topping up the tan.


#93

11 March

Weight-89.9kg

Flat Db Bench - 4 sets: 37.5kg 4 8 8 8 8
Leg Extensions - 4 sets: 55 4 8 8 8 8

45 degree incline bench db press - 3 sets: 30kg 12 12 ; 27.5kg 9 8
Leg Press - 3 sets: 160kg 12 12 12

Decline Cable Fly - 3 sets: 11.25 12 12 12
Floor Db Dead stop skull crusher - 3 sets: 10kg 12 12 12
Db Lat Raise - 3 sets: 6kg 12 12 12

Row - 60secs - 3 sets
Crunches - 15 - 3 sets
Overhead Cable Extensions - 16.25 - 12 - 3 sets

Dips plus 20kg - 8 8 7

Cable Cross Over Extensions - 6.25 - 12 - 3 sets


#94

A 300+ strict press, a 405 clean and press, a 500+ front squat triple, a 400+ lb stone load…
The list can go on :sweat_smile:
I don’t think those goals are bad, but I’m unhappy with my physique and fitness and I have achieved the numbers you posted. It’s all relative/opinion though.


#95

12 March

Weight - 90.9kg

Neutral Grip Chin Ups - 4 sets: 10 9 8 8

45 degree DB Hyper - 4 sets: 15kg 8 8 8 8

Seated Row Straight Bar PG - 3 sets: 45kg: 12 12 12

Leg Curl - 3 sets: 50kg 12 12 12

Pull Down Straight Bar PG - 3 sets: 55kg 12 12 12

Rear Delt Fly Chest Supported Incline Bench - 3 sets: 6kg DB 12 12 12

EZ Bar Preacher Curls - 3 sets: Plus 15kg 15 12 13

Crunches - 4 sets: 15 15 15 15

Farmer’s Walk - 4 sets: 32.5kg dbs in each hand (with straps) -2 lengths of gym

Machine Seated Pull Down - 4 sets: 100kg 8 8 8 8

Face Pulls - 4 sets: 17.5kg: 15 15 15 15


#96

13 March
Weight - 90.2k

Flat Db Bench - 4 sets: 37.5kg 5 8 8 8 8
Leg Extension - 4 sets: 55kg 5 8 8 8 8

45 degree Incline Db Bench - 3 sets: 27.5kg 14 14 12
Leg Press - 3 sets: 180kg 12 12 200kg 12

Decline Cable Fly - 3 sets: 13.75 12 12 12
Floor Db Dead Stop Skull Crushers - 3 sets: 10kg 14 14 14
Db Lat Raises Seated - 3 sets: 6kg 14 14 14

Crunches - 3 sets: 15 15 15 15
Row - 3 sets: 60 secs 60 secs 60 secs

Dips - 3 sets: plus 20kg 8 8 7

Overhead Cable Tricep Extensions - 3 sets: 16.25 12 12 12

Cable Cross Tricep Extensions - 3 sets: 6.25 12 12 12


#97

14 March

Weight - 89.3kg

Neutral Grip Chin Ups - 4 sets: 10 8 8 8

45 degree DB Hyper - 4 sets: 15kg 8 8 8 8

Seated Row Straight Bar PG - 3 sets: 45kg: 12 12 12

Leg Curl - 3 sets: 50kg 12 12 12

Pull Down Straight Bar PG - 3 sets: 55kg 12 12 12

Rear Delt Fly Chest Supported Incline Bench - 3 sets: 6kg DB 15 15 15

EZ Bar Preacher Curls Machine - 3 sets: 12 12 12

Crunches - 1 set: Failure


#98

15 March

Weight - 89.8kg

Cable Face Pulls - 3 sets: 16.25 15 15 15
Bodyweight Dips - 3 sets: 12 12 12

Machine Shoulder Press - 3 sets: 80kg 12 12 11
Standing Cable Rear Delt Fly - 3 sets: 3.75 15 15 15

Cable Cross Lat Raises - 3 sets: 3.75 15 15 15
Seated Db Bicep Curls - 3 sets: 10kg 15 15 15

Cable Cross Tricep Extensions - 3 sets: 6.25 15 15 15
Preacher EZ Bar Seated Curls - 3 sets: Plus 15kg 15 15 15

Reverse Grip Standing EZ Bar Curls - 3 sets: Plus 5kg 15 15 15
Reverse Crunches - 3 sets: 15 15 15

Neutral Grip Chins: 5 5 4

Stretch and short run

My mother lands this morning so this weekend will be spent showing her around. Looking forward to two days off from the gym - get some proper rest in and smash it again on Sunday morning.


#99

17 March

Some trap bar deadlifts working up to 3 at 180kg

Narrow grip bench working at 70kg for 12

Ab roll outs - 15 reps for four sets

18 March

Neutral Grip Chin Ups - 4 sets: 8 8 8 8

45 degree DB Hyper - 4 sets: 15kg 8 8 8 10

Seated Row Straight Bar PG - 3 sets: 45kg: 12 12 14

Leg Curl - 3 sets: 55kg 12 12 12

Pull Down Straight Bar PG - 3 sets: 55kg 12 12 12

Rear Delt Fly Chest Supported Incline Bench - 3 sets: 8kg DB 12 12 12

EZ Bar Preacher Curls Machine - 3 sets: 15kg added 15 15 15

Ab Roll Out - 4sets: 15 15 15 15

Farmer’s Carry. - 4 sets: 2 lengths 4 tines 37.5kg db

Seated Machine Pull Down - 3 sets: 100kg 8 8 8

Face Pulls - 3 sets: 17.5kg 15 15 15

Short Run


#100

19 March

Weight - 92.2kg

Flat Db Bench - 4 sets: 38kg 8 10 10 10 8

Leg Extension - 4 sets: 55kg 8 10 10 10 10

45 degree Incline Db Bench - 3 sets: 28kg 12 12 12

Leg Press - 3 sets: 200kg 12 12 12

Decline Cable Fly Seated - 3 sets: 73kg 12 12 12

Floor Db Dead Stop Skull Crushers - 3 sets: 11kg 12 12 12

Db Lat Raises Seated - 3 sets: 5kg 14 14 14

Crunches - 3 sets: 12 12 12

Short run


#101

20 March

Squats - 4 sets: 60kg 8 100kg 8 8 8

Face Pulls - 3 sets: 16.25 15 15 15
Dips + 20kg - 3 sets: 8 8 8

Machine Shoulder Press - 3 sets: 80kg 10 9 7 60kg 12
Standing Cable Rear Delt Fly - 3 sets: 3.75 15 15 15

Cable Cross Lat Raises - 3 sets: 3.75 15 15 15
Seated Db Bicep Curls - 3 sets: 12.5kg 12 12 12

Cable Cross Tricep Extension - 3 sets: 6.25 15 15 15
EZ Bar Seated Preacher Curls - 3 sets: 15kg added 15 15 15

Ab Roll Out - 3 sets: 15 15 15

Short Run - 12km/h for 12 mins (just over 2km)