T Nation

Two Scoops Transformation Pt. 2

Pillar Day:

Power Shrug: 5x225 5x315 5x275 5x275 5x275
/Haney Shrug: 10x135 10x135 10x135
\Calf-Machine Shrug: 12x320 12x320 12x320
Old-Time Row: 10x60 10x60 10x60
Rack Pull: 100x135

Calf-Machine Shrugs rock. I forgot my straps and my grip was fried after the 100-rep set.

Chest/Arms Day:

Neutral-Grip DB Bench Press: 8x65 8x65 8x65 8x65
Ring-Flyes: BWx10 BWx10 BWx10 BWx10
/Seated Hammer Curl: 10x35 8x35 8x35 6x35
\Tri-Extension: 10x70 10x70 8x70 6x70

Back Thickness Day:

Barbell Row: 185x5 185x5 185x5 185x5 185x5
/Fat Man Pull-Up: BWx10 BWx9 BWx7
\Chest Supported Incline Shrug: 60x8 60x8 60x6
Spider-Row: 30x7x7x7 40x7x7x7 40x7x7x7
Cable Scapular Retraction: 55x100

Grip absolutely fried.

I have to ask, as curiosity is just begging an answer, though it may be a bit personal and not something I should ask…

Did you shave the unibrow?

Haha

Yes I did.

I know have a Bi-Brow

now*

Legs/Shoulder Day:

Front Bulgarian Squat: 8x135 8x135 8x135
Romanian DL: 8x225 8x225 8x225
Single-Arm Shoulder Press: 8x55 8x55 8x55 8x55
Lateral Raise: 10x15 10x15 10x15

Some pain in my upper knee, it feels like the top of my knee cap, I have no idea what that is.

Back Width Day:

Wide-Grip Pull-Up: 8xBW 8xBW 8xBW 6xBW
/Straight-Arm Pull-Down: 12x30 12x30 12x35
\Rope Pull-Down: 10x70 10x70 10x75
Rope-Row(bent forward): 12x85 12x85 10x85
Arc DB-Row: 100x10

Pillar Day:

Power Shrug: 5x275 5x275 5x275 5x275 5x275
/Haney Shrug: 10x135 10x135 10x135
\Calf-Machine Shrug: 12x320 12x320 12x320
Old-Time Row: 10x60 10x55 10x60
Rack Pull: 100x135

Barbell Row: 185x5 185x5 185x5 185x5 185x5
/Fat Man Pull-Up: BWx10 BWx9 BWx7
\Chest Supported Incline Shrug: 55x8 55x8 55x8
Spider-Row: 30x7x7x7 40x7x7x7 40x7x7x7
Cable Scapular Retraction: 55x100

Legs/Shoulder Day:

Front Bulgarian Squat: 8x135 8x135 6x135
Reverse Hyper: 8xBW 8xBW 8xBW
Single-Arm Shoulder Press: 8x55 8x55 8x55

Abs:
/Reverse Crunch: 8xBW 8xBW
\Swissball Sit up: 8x10 8x10

Back Width Day:

Wide-Grip Pull-Up: 8xBW 8xBW 8xBW 6xBW
/Straight-Arm Pull-Down: 12x35 12x35 12x35
\Rope Pull-Down: 10x75 10x75 10x75
Rope-Row(bent forward): 12x85 12x85 10x85
Arc DB-Row: 100x15

Pillar Day:

Power Shrug(from below knee): 5x245 5x245 5x245 5x245 5x245
/Haney Shrug: 10x135 10x135 10x135
\Calf-Machine Shrug: 12x360 12x360 12x360
Old-Time Row: 10x60 10x60 9x65
Rack Pull: 100x135

Back Thickness Day:

Barbell Row: 185x5 185x5 185x5 185x5 185x5
/Fat Man Pull-Up: BWx12 BWx8 BWx10
\Chest Supported Incline Shrug: 55x8 55x8 55x7
Spider-Row: 35x7x7x7 42.5x7x7x7 42.5x7x7x5
Cable Scapular Retraction: 40x100

New pics!? :smiley: Current weight? Results of your arm specialization routine?

I’ll take some new pics soon (hopefully I get a new camera for the holiday)

Current weight: 178

Results: Inconclusive

Wednesday 12/16/09 Legs/Shoulders

BB Reverse Lunge: 135x8 135x8 135x8 135x8
Reverse Hyper: BWx8 BWx8 BWx8
BB Overhead Press: 115x8 115x8 115x6

Friday 12/18/09

Back Width

Wide-Grip Pull-Up: 8xBW 8xBW 8xBW 7xBW
/Straight-Arm Pull-Down: 12x30 12x35 12x35
\Rope Pull-Down: 10x75 10x80 10x80
Rope-Row(bent forward): 12x85 12x85 12x85
Arc DB-Row: 100x10

Monday 12/21/09

Pillar Day

Power Clean: 5x155 5x155 5x155 4x155 6x135
/Haney Shrug: 10x135 10x135 10x135
\Calf-Machine Shrug: 12x360 12x360 12x360
Rack Pull: 100x135

Back Thickness

Back Thickness (last day of back specialization)

Barbell Row: 185x5 190x5 195x5 200x5 205x5
/Fat Man Pull-Up: BWx12 BWx12 BWx10
\Chest Supported Incline Shrug: 55x8 55x8 55x7
Spider-Row: 42.5x7x7x7 42.5x7x7x7 42.5x7x7
Cable Scapular Retraction: 40x100

Took a couple days off and decided to begin the superhero workout by CT.

Seated DB Press: 60x8 60x8 60x8 60x8
/Upright row: 70x12 80x12 90x12
\Seated Incline Raise: 15x12 15x12 15x10
Arnold Press: 45x10 45x10 145x10
Lateral Raise: 5x100
Power Shrug: 225x5 275x5 275x5 275x5 275x5

/Back Squat: 155x15 155x12 175x8 135x20
\Romanian DL: 165x12 165x10 165x8 135x15
/BB Curl: 75x8 95x8 95x8
\CG BP: 115x8 145x8 145x8
/Preacher Curl: 60x12 60x12 60x12
\DB Extension: 65x12 65x12 65x12
/Hammer Curl: 20x15 20x15 20x15
\Tri-Press Down: 50x15 50x15 50x15

CT’s Superhero workout is damn solid…

I remember when T-Nation did a whole series on it where the readers applied to the program and if you got accepted, you got one-on-one coaching from the top coaches here on the site, but the deal was you had to submit pics and document your progress on the forums…

In the end only one person followed through with it all, as the rest couldn’t hack it and gave lame excuses for not being able to see it through…

It is pretty tough so far, the 100 rep lat raise has me walking around for like 5 minutes just grabbing my elbows thinking…this is worth it.