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

t-ransformation2018
t-ransformation2019

#102

Got the results from my recent intolerance test today. Learned that I am intolerant to the following:

Eggs (both whites and yolks)
Milk (cow, goat and sheep)
Pretty much every nut
Soya bean
Rice
Wheat
Yeast
Peas
Corn
Casein
Barley
Broad bean
Cabbage
Cola nut
Salmon
Trout
Haddock
Potato
Spelt
Cod
Sea bream
Tuna
Lentils
Durum wheat
Couscous

Of all the things that the test has ruled out of my diet, I am most upset at losing peanut butter.

But, seriously, my diet is about to get depressingly restricted.


#103

21 March

Weight - 93.1kg

Neutral Grip Chin Ups - 4 sets: 8 Then with 11kg chain 8 8 7 6

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

Seated Row Straight Bar PG - 3 sets: 50kg: 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 - 3 sets: 15 15 15


#104

26 March

Weight - 94.6kg
9.0%bf

Flat Db Bench - 4 sets: 38kg 6 10 10 10 10

Leg Extension - 4 sets: 55kg 6 10 10 10 10

45 degree Incline Db Bench - 3 sets: 30kg 12 12 12

Leg Press - 3 sets: 210kg 12 12 12

Decline Cable Fly Seated - 2 sets: 73kg 12 12 12

Floor Db Dead Stop Skull Crushers - 2 sets: 12kg 12 12 12

Db Lat Raises Seated - 2 sets: 6kg 12 12 12


#105

28 March

Weight - 92.5kg

Neutral Grip Chin Ups - 4 sets: 11kg chain 6 8 8 8

45 degree DB Hyper - 4 sets: 16kg 6 8 8 8

Seated Row Straight Bar PG - 3 sets: 62kg: 12 12 12

Leg Curl - 3 sets: 50kg 12 12 12

Pull Down Straight Bar PG - 3 sets: 63kg 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 - 3 sets: 12 then with 8kg db to chest 12 12


#106

29 March

Weight - 92.0kg

Cable Face Pulls - 3 sets: 18.75 15 15 15

Flat Db Bench - 4 sets: 37.5kg 10 10 10 9 (additional set 40kg - 8)
Leg Extension - 4 sets: 55kg 8 60kg 8 8 8

45 degree Incline Db Bench - 3 sets: 30kg db 12 12 10
Leg Press - 3 sets: 200kg 12 12 12

Decline Cable Fly Standing - 3 sets: 13.75kg 12 12 12
Floor Db Dead Stop Skull Crushers - 3 sets: 12kg db 12 12 12
Db Lat Raise (Seated) - 3 sets: 6kg 12 12 12

Ab Roll Outs - 3 sets: 12 12 12

Pronated Pull Ups - 8 5 5 5

Farmers Walk with Straps - 3 sets with 37.5kg dbs 2 lengths of the gym floor


#107

Back on it after the holiday

11 April

Weight - 98.5kg - Definitely made the most of the holiday

11.4%bf - holding some water weight after the flight/couple of beers but damn it was worth it to enjoy the holiday properly and re-set.

Flat Db Bench - 4 sets: 38kg 6 10 10 10 10

Leg Extension - 4 sets: 63kg 6 10 10 10 10

45 degree Incline Db Bench - 3 sets: 30kg 12 12 12

Leg Press - 3 sets: 210kg 12 12 12

Decline Cable Fly Seated - 2 sets: 73kg 12 12 12

Floor Db Dead Stop Skull Crushers - 2 sets: 12kg 12 12 12

Db Lat Raises Seated - 2 sets: 6kg 12 12 12


#108

Hows it going man?


#109

Hey - all going well thanks. Been hammering away at it, but haven’t remembered to keep posting the sessions. Weight is sitting around the 94kg mark, which I know is around 9% for me (give or take).

This week I’m testing my 5RM before I focus in on strength work for the next 12 weeks.

Hopefully I can keep chipping at the bf (or, at the very least, keep it where it is).

How’re things with you?


#110

22 April

Neutral Grip Chin Ups - 4 sets: B/w 8 8 8 8
45 degree DB Hyper - 4 sets: 15kg 8 8 8 8

Seated Row Straight Bar P/G - 3 sets: 50kg 12 12 45kg 12
Leg Curl - 3 sets: 60kg 12 12 12

Pull Down V-Bar Grip Neutral Grip - 3 sets: 55kg 12 12 12
Rear Delt Fly Chest Supported Incline Bench - 3 sets: 8kg 12 12 12
EZ Bar Preacher Curls - 3 sets: Plug 15kg 15 15 15

Cable Face Pulls - 3 sets: 17.5 15 15 15


#111

23 April

5RM testing session

Bench - worked up to 5 reps at 102.5kg

Trap Bar Deads - worked up to 5 reps at 160kg


#112

Sounds like you’ve got it under control! Im just chipping away at MMA and BJJ learning all the new techniques and getting more conditioned.


#113

Damn that’s rough. Pb is life


#114

What work are you doing for conditioning? Still focusing on sprint training?


#115

Well MMA and BJJ go for 1:30 to 2hrs and that’s alot of conditioning in the sessions, also about 5hrs of sports training at school throughout the week (volleyball and aussie rules footy for my sports classes and sports coaching certificate.)

Haven’t really been sprinting lately.


#116

25 April

5RM for back squat 145kg (got 150kg, but feel form broke down and depth wasn’t ideal)


#117

25 April

Testing done

Bench - 5 reps at 102.5kg

Trap Bar Deads - 5 reps at 160kg

Back Squat - 5 reps at 145kg

It is clear that my deadlift is rather underpowered in comparison to the two other lifts.

The plan now is to follow a strength program for 8 weeks and then re-test.


#118

27 April

Bench - 5 sets: Warm up 60kg 12: 82.5kg 5 5 85kg 5 5 87.5kg 5

Incline Db Bench - 3 sets: 30kg 10 10 10
Hamstring Curls - 3 sets: 10 10 10

60degree Incline Db Bench - 3 sets: 20kg 10 10 10
Hypers - 3 sets: 14kg 10 10 10

Db Skull Crushers - 3 sets: 12kg 12 12 12
Db Bicep Curls -3 sets: 12kg 12 12 12

45mins on watt bike at 165rpm
15mins 6.6km/h at 6degree incline


#119

30 April

Trap Bar Deadlift (not counting the trap bar - roughly 15kg?) - 5 sets: 40kg 5 (warm up) 60kg 5 80kg 5 90kg 5 5 5

Straight Bar Lat Pull Down - 3 sets: 63kg 12 12 12
Hamstring Curls - 3 sets: 12 12 12

Incline Chest Supported Row - 3 sets: 26kg db 12 12 12
Hypers - 3 sets: 10kg db 12 14kg 12 12

Db Seated Bicep Curls - 3 sets: 12kg 15 15 15
Seated Bent Over Rear Delt Cable Extensions - 3 sets: 15 15 15


#120

2 May

Squats - 5 sets: Warm up 60kg 6 100kg 3: 120kg 5 5 5 5 5

Hamstring Curls - 3 sets: 41kg 12 12 12
Db Lat Raises - 3 sets: 6kg db 12 12 12

Pendulum Squats - 3 sets: 25kg 15 15 15
Rear Delt Cable Flyes Seated - 3 sets: 15 15 15


#121

3 May

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

Pronated Grip Pull Ups - 5 sets: 8 8 8 8 8

Dips - 3 sets: 20kg 8 8 8 8

Seated Pronated Grip Cable Row - 3 sets: 55kg 12 12 12

Seated Db Curls - 3 sets: 12kg db 12 12 12

Cable Face Pulls - 3 sets: 17.5 15 15 15