T-ransformation 2017: Buttwink's log

2/1
OHP 1s week: 5x115 (did math wrog, supposed to be 105), 3x120, 135x4 (failed 5th)
DBMP 60sx8, 7, 6+45sx7+30sx8
Partial machine latls 3 rounds of 100/75/50
Machine latls (full range) 6x50+iso+iso w 40, 7+isox40, 40+30+20 w isos
RDF (5th seat height) 100x10, 8, 8x100+6x70+6x55
Dips bw+30x7 (really emphasizing controlled eccentric today) 7, 7, 6+4xbw
Occluded db skullcrushers 20sx12, 8, 8

2/1 progress pics, fasted, morning after low/keto day:

2 Likes

2/2
New low of 164.5 today. dont know hos the hell Im losing weight so fast wo cardio, but Im going to add in a second refeed day at maintenance and adjust from there. Lateral/rear delts are absolutely obliterated from the machine partials yesterday, I dont think theyve ever been this sore!
Also: splitting legs and back. Instead of hittinf back thursday and legs Sunday, Im going to hit back and hams on Thursday and quads and back Sunday, 3 exercises for each (also continuing to hit biceps both days)

Snatch grip rack pulls (4th peg in cage) 365x7, 6, 6+275x10+225x11
HS underhanded hi row 240x7, 6, 230x6+180x8+130x8
NG pulldown (w bar) 150x8, 9, 8+120x8+90x9
RDL to shins 295x8, 7, 6+7x225
Doing these first was fucking stupid. Used to being warmed up from quads–next week I’ll start with lying leg curls
Lying hamstring curl 70x11, 80x8, 80x6+60x4+40x8
Seated hamstring curl 60x8, 8, 6+3 forced negatives
DB curls 30sx8, 8, 5+20sx4+15sx5
Hammers (slow, hold peak contraction 2 secs, last rep 10 secs) 20sx6,
6, 15sx8
Occluded Forearm complex 3 rounds

1 Like

Because cardio is really, really, like super overrated for fat loss.

Nice progress btw!

hahaha fair enough. Thanks!

1 Like

2/4
Standing BTNP 125x4+2pp, 6x115, 5+1pp, 6x110+6x90+8x60 (stick to seated smith in future)
Latl machine 60x9+iso, 7+iso, 6+iso+5x45+iso+6x30+iso
RDF on pec deck 100x9, 8, MTOR set w 5 sec eccentric 100x5+iso hold
DB latl/hybrid raise/front raise 3 rounds w 7.5s/5s
Dips bw+30x8, 6, RP 6+2+2
Occluded DB skullcrushers 20sx 12, 8, 7 (short rest periods)

Delts were still pretty crushed from the partials on Wednesday. Probably need to cut back triceps volume as well–going to then skullcrushers into one giant set in the future

1 Like

2/5
HB squat (controlled eccentric. ATG) 2x6x295, 6x295+8x225+10x155
Leg ext (matrix machine) (outer sweep) w 3 sec eccentrics 8x80, 9x70, 70x8+52.5x5+35x5
Hack squats (slow eccentric) 200x13, 14, 9x210+160x8+110x14
Meadows rows (rowing hip higherthan opposite for stretch) 130x13, 12, 12+8x105+12x80
Chins (shoulder width, thick bar) bw+25x11, +30x9, +35x6+2+2 (RP)
Seated pronated machine row 100x13, 115x11, 130x11
Matrix machine preachers (emphasize eccentric) 6x90, 6x80, 6x80+5x60+5x40
Occluded Incline hammers (slow) w iso 20sx6, 15sx6, 15sx6

Dig the machine preachers, felt it a lot in short head

1 Like

2/6
Bench 5s: 5x150, 5x175, 196x8
strength has really taken a hit, upping calories slightly to try and slow down the weight loss and keep muscle. To be fair I switched to a bb style bench (wider, minimal arch, hitting higher on chest) and started focusing more on eccentric.Havent weighed myself in a few days (cant figure out the fancy scale at the gym–no joke), but Im looking leaner, fuller, and more vascular
CGBP 6x175, 7x170, 7x170+6x130+8x85
DB incline (5th rung of bench) 2x7x70s, 2x6x70s
Noticed a better chest contraction w thin handled dbs as opposed to thick ones
Plate loaded incl machine press 130x9, 10, RP 10+3+3
Machine flies 120x9, 105x9, 105x6 (5 sec negative)+iso hold in stretched position
Pushdowns (v bar) 60x12, 8, 8+45x8+30x10
kept rest periods strict at 60 seconds today

1 Like

2/8
Slightly tighter, slightly more vascular. Chest and quads are absurdly sore. The better my MMC gets, the less volume I can tolerate, which makes sense. Chest soreness fucked with dips and to some extent OHP. Need to keep working to find a balance between volume and frequency

OHP 5s: 97, 112, 122x10
DBMP: 8x60s, 7x60s, 6x60s+6x45s+8x30s
Latl machine 60x7+iso hold, 55x7+iso hold, 55x6+iso+40x5+iso+25x6+iso
DB latl/hybrid raise/front raise 3x5-8 of eachx5s
RDF on pec deck 100x10, 9, RP 10+3+2 w isos
Dips bw+30x7, 6, 6+5xbw
Occluded DB skullcrushers multi iso hold w 15s

1 Like

This is a silly question but what does this mean?

1 Like

Mind Muscle Connection.

2 Likes

2/12
166 lb
Smith machine ATG high bar squat (inside shoulder width, heels elevated on 45) 285x7, 6, 295x6+225x8+155x10
No squat rack available (traveling) so I used the smith instead. Hate to say it, but quad activation was much higher this way than with a barbell squat. Disnt have squat shoes so stood on a plate instead, peobably a 1 inch elevation va .6 inches in the heel
Leg ext 80x9, 8, 7+6x60+9x40
Leg press w 3 sec eccentric 2x10x280, 8x280+6x210+9x140
Meadows rows 14x130, 9x140, 8x140+9x105+11x80
Chins 2x8xbw+30, RP 7+2+2xbw+30
Pronated machine row 130x10, 9, 130x9
+100x8+70x9
Machine preachers 5x80+3x70, 5x70+iso+2x50+iso, 70x4+iso+50x3+iso+35x6+iso
Incline hammers w squeeze and 10 sec iso hold 2x6x20s, 6x20s+5x15s+5x10s
Supinated/pronated forearm curls 3 rounds w 25 lb bar

Carbs were lower than normal, plus yesterday I only ate about 1400 calories due to a miscalculation on macros (thought I got a double portion at lunch, but that turned out not to he true). Definitely feeling that and the missed sleep from travel, but otherwise a good workout

2/10
BTNMP 6x135, 7x125, 6x125, 6/8/10 drop starting at 125
Partial machine latls 100+80+60, 90+70+50, 90+70+50, 80+60+40+20
RDF on pec deck 4 sets, last one MTOR
Dips bw+30x3x6-7, 6xbw+30+5xbw

Normally Friday is my rest day, but Im travelling all weekend so I decided to hit this before I left

2/9
164.5 lb Lightest Ive been since freshman year of college,but who’s counting?
SGHP ramp to warmup for rack pulls
Snatch grip rack pulls 2x6-7x365, 6x365+10x275+12x225
HS underhanded high row 240x7, 230x6, 230x6+180x6+130x9
NG pulldowns (w handle) 150x9, 8, 8+120x8+90x11
Lying hamstring curl 3 sets w slow negative
RDL to shins–3 sets w 275, but wasnt feeling it in my hamstrings so bailed
Seated hamstring curl 3 sets w slow eccentric and 3 fprced reps
DB curl (leaning slightly forward) 2x6x30s, 5x30s+5x20s+10x10s
Hammers w slow eccentric, squeeze, and 10 sec iso

1 Like

2/13
Bench 3s: 3x165, 3x185, 207x4 (failed 5th)
CGBP 170x2x8, 170x7+130x6+95x8
DB Incline 7x70s, 8.5x65s, 8x65s, 7x65s
Incline plate loaded machine press 160x9, 9, 160x7+2+2 RP
Machine flies 110x8, 105x8, MTOR set 5x95+20 second iso in stretched position
Pushdowns 11x57.5, 9x57.5, 57.5x10+42.5x8+27.5x9

2/16
Arms and upper chest looking leaner, abs still not improving.
SGHP ramp 3s to 225
Snatch grip rack pull (from just above knee) 365x2x7, 7+3+3 RP (grip a little narrower on second and third rounds of RP)
NG pulldowns 9x165, 9x180, 7x195+7x150+10x105
UH seated machine row (used D handles
wrapped around machine handles) 3 sets, 3rd triple drop
RDLs w slow ecc 8x225, 8x275, 6x275 w 5 sec eccentric
Lying hamstring curl 2x8-10x100, MTOR 100x6+isohold
Seated ham curl w slow eccentric 85x9, 7, 7+iso hold
DB curls 2x6x30s, 4x39s+5x20s+10x10s
slow Hammers w 10 sec iso 6x20s, occluded: 6x20s, short rest, 4x20s+5x15s+6x10s

2/15
OHP 3s week: 5x100, 3x115, 5x130 (failed 6th at forehead)
DBMP 2x8x60s, 6x60s+7x45s+9x30s
Partial machine latls 3 dropsets
DB latl/hybrid/front raise 3 rounds w 5s 5-10 per movement
RDF on pec deck 2x8-10, MTOR set 100x7+iso
Dips bw+30x8, 7, 7+2+2 RP
Occluded OH Rope extensions multi iso hold set w 25

1 Like

y2/18
Smith seated btnp 3x6x155, 6x155+6x115+9x95
Machine latl 3x8x60+iso, 6x60+5x45+8x30+isos
RDF on pec deck 3x8-10x100, MTOR set w 100
Dips 3x6-8xbw+30, last set double RP (2, 1)
Focused on slower eccentrics for dips, really felt it in triceps
occluded OH rope extension 1 multi iso hold set w 22.5

Got a call as I was leaving the gym to go to work today–offered acceptance at my top choice for mfa programs. Full tuition remission, fully funded, and an $18,600 annual stipend! Nothing to do with training but I am so. Fucking. Psyched. Came across like a total idiot–I had no idea what to say. I felt like crying, then I felt like walking into pizza hut and quitting (have to wait a few more months for that). This is everything Ive been working toward for the past four years of my life. Absolutely elated

5 Likes

Wow man, this is amazing!!! GREAT WORK!!!

And I can’t believe I am going to say this, but some things are bigger than training, not totals though, lets make sure those are always the biggest hahaha

3 Likes

Thank you! Im stoked. Dont worry, they have a great campus gym too

2/19
163.5 new low

HB squat (shoulder width) 6x295, 6x300,
Leg ext (outer sweep) w 3 sec eccentric 90x9, 9+iso, 8+7x60+8x45+iso
Leg press (narrow, outer sweep) w 3 sec eccentric 420x8, 9, 10+330x8+240x10
Meadows rows 145x9, 9, 9+
Chins bw+45x7, 6, 5+1+1/2 RP
Pronated chest supported machine row 3x8x100
Machine preachers (3 sec eccentric) 2x6x75, 5x75+4x60+6x30
Incline hammers w squeeze, slow eccentric, and 10 sec iso 20sx6, 15sx8, 15sx7
Felt like dogshit, thought I might pass out after leg press. Dont know what the hell was going on, esp since today is my first refeed since December. Thought I’d be feeling great with the extra carbs. Maybe this just means it was high time to reload

2/20
Bench 1s week (dropped back 5 lbs for last set, readjusting for next cycle): 5x170, 3x195, 215x4-the dude spotting wouldnt take his hands off the bar (dont know how much english he understood?) so I rested about 30 seconds and hit 2 real reps
CGBP 2x8x170, 6x175+6x135+8x95
Incline DB 70sx8, 7, 6, 6
Plate loaded incl machine press 160x8, 7, 7+2+1.5 RP w iso hold
Supersetted machine press w 3 sets of seated calf raises–first time Ive trained calves at all in probably two years
Machine flies 2x10x110, MTOR set 6x110+iso in stretched position
V bar pushdowns 60x2x10, 60x10+8x45+10x30
Supersetted w forearm extensor curls 3x12-15x30

Not mad at my shoulder striations today, getting more in my front/lateral head. Waiting for same conditions to take official progress pics (fasted the morning after my low/keto day)

2 Likes

2/22
Bought a scale for the house. 158.0 this morning–new low, but probably because Ive been weighing myself in the afternoons at the gym.

OHP 1s week: 5x98, 5x108, 3x123, 138x3
DBMP 60sx8, 7, 60sx7+45sx6+30sx10
Partial machine latls 100+75+50, 90+67.5+45, 90+67.5+45+22.5 w isos
RDF on pec deck 10x100, 9x100, 10x100+5+4 RP
DB latl/hybrid/front raise/latl 3 rounds shooting for 10 reps each w 5s
Dips bw+30x9, bw+35x8, bw+35x7+2+1 RP
Occluded KB skullcrusher multi iso hold set w 10s
couple sets of seated calf raises

2 Likes