T Nation

Vidi, Vici, Veni: T-Rransformation 2018



05-14-18 5am chest
Band Crossovers: 25, 25
Wide pushups: 25, 20

Chest dips: 10, 10, 10, 10
Db flies 15#: 12, 12, 12, 12
Incline DB Press: 45#: 12, ,12, 12, 12


05-14-18 9pm skwatz

Squat shoes are difficult still. Really difficult.


05-15-18 5am legs

Clean flooded basement. Dig out dehumidifier. Damn spring rain. Luckily the French drain installed 2017 has kept it dry thus far, which is way better than last year. Ate up training time.

Leg extension: 110#: 4x12 30 sec rest
Leg Curl: 65#: 4x12 30 sec rest
Calf raise: 4x25


I’m sure your NYC guest won’t mind.


Luckily it’s only the gym that gets water. The chataue de deplorable is bone dry haha.


Lmao! Put a sign in her room displaying the WiFi password: TrumpMAGA2017!


What’s funny is I actually don’t like Trump.

There’s definitely enough to scare her if she’s skittish though. I drive a red F150 I bought from a coal company for $1k with 240k miles. It has “friends of coal” on the front bumper.

Looks unassuming enough from the street. Hopefully she doesn’t get a silence of the lambs vibe.



Haha! My ‘friend’ has been on me about my 11’ F150 Ecoboost for awhile. This past weekend, I traded it in for a 00 F250 7.3. Haha, he was furious I didn’t get the small car he told me I needed.

As an aside, that’s a great hill for doing sled drags up.


There’s a giant hill behind the house as well off to the left. It’s about 40ft in elevation, when you stand on it you’re above the roof. That’s where all the water comes from.


05-18-18 makeup back/arms/shoulders
Got sick and missed two workouts. Hitting multiple muscles with not enough volume. Better than nothing.

Ez curl 50#: 4x12
Tri ext 50#: 4x12
Meadows Row 50#: 4x12
Front/side/rear shoulder shocker 10#: 4x12


5-21-18 9pm squats. Didn’t get my 5am chest workout in because I was up late working on my truck.

Pause squats: 45x10, 135x5, 185x5, 235x5, 285x3x3

Circuit with
Wide paused pushups: 5x10
Flies 15# 5x10


The ol’ coal hugger dying on you?


Well at 252k miles I can forgive the old girl for needing a new EGR valve, power steering pump/lines/rack and pinion all in one weekend.

I almost had the old pressure lines out of the rack. But the damn galvanized Mexican “steel” Ford uses on the lines had corroded/gauled into the aluminum. So after several hours trying to save the old rack it was all for naught.

After this repair I’ll still only be into the truck for $2,900 total. Since I’ve had it for 11 months that’s $263/month? I’ll take it.


05-22-18 back 5am all sets done slow with squeeze at the top
Landmine barbell rows: 25# 4x12
Meadows rows: 25# 4x12
Deadstop DB rows 50# 4x12


Got several workouts in last week I forgot to log on here… seems like pattern. Better I get the work in though.

One hell of a busy weekend. Took the kids to the zoo Friday (awesome). Coached Tball that night. Hiked Raccoon creek with friends (then treated 2yo for poison ivy, dammit. Drove 1.5 hours into the heart of Heroin country, I mean Ohio for a kid’s party. Helped with the baseball float for the memorial day parade. Most parents didn’t bring water for their kids on a 92 degree 100% humidity day. So wife and I ran to the store and bought a case of six gallons of water and 40 solo cups for the kids. Rucked that thing back so no kids fell out. Asshole parents.

Good weekend. Now I get to negotiate with Germans today. Ugh.


06-04-18 5am chest
Got a free tub of preworkout. Haven’t taken any for 10 years. Zero carb and stupid amount of stims. Why not? Is free. Had niacin and other tingly b.s. ah marketing tricks.

Wide pushup 4x15
DB incline press 47.5# 4x10
Flys 20# 4x12
SS w/ band crossovers 4x25
Dips 4x10


06-11-18 5am chest
Slow controlled reps, short rests
Wide Bench: 45x20, 135x20, 165x15, 185x12
Wide pushups: 20, 20, 15, 15
Band crossovers: 100
Dips: 5, 5, 5, 5, 5


06-12-18 sprints
3 warm up hill sprints
10 hill sprints at 100% rpe
Bw squats 4x25 for cooldown


06-14-18 5am
BB.Row to hip crease. First time trying these. Never felt BB rows in the back at 90 degrees pulling to chest:
45x20, 95x20, 115x20, 135x20, 20

BB OHP: 45x20, 95x15, 115x10, 10


06-20-18 push-pull-legs makeup day (sleeping poorly, yadda yadda excuses) 5am


BB row to hip crease:

Trap bar deadlift: