T Nation

Wannabe Huge ‘19 Transformation

On call at work… got called out last night and got home at 2 this afternoon. Drank 2.5 bangs in that time period and decided to destroy my legs.

Realized this is the second leg day and I’ve not really followed what I wrote. The more I think about it the more I realize I use that as a loose guide haha

DEAD LIFT:
Bar x 10
75 x 10
105 x 10
165 x 5
225 x 5
315 x 3
405 x 5 rep PR
455 x fail lol

FRONT SQUAT:

Bar x 10
75 x 10
105 x 10
165 x 5
195 x 5
225 x 1
285 x 1 PR
305 x fail lol

SEATED LEG EXTENSIONS:

15x20
30x20
45x20
60x20
75x20
90x20
105x20
120x20
135x20
150x15

Quads are now noodles.

Yesterday’s workout sucked bad. Just wasn’t feeling it at all. Today was much better. Got a bench PR too!

INCLINE BENCH:

Bar x 20
75x20
105x10
135x5
165x5
195x5
225x2
245x1 PR!
195x10
165x10

LYING DUMBELL FLYS

15x20
15x20
15x20

STANDING OHP (strict)

Dumbell 10’s x 20
Dumbbells 15’s x 20
Bar x 10
75x10
105x10
135x10
165x1
175xfail
135x8
105x10

LATERAL RAISES:

2.5’s x 20
5’s x 20
10’s x 12
10’s x 12
10’s x 12
15’s x 10

REAR DELT FLYS

10’s x 12
10’s x 12
10’s x 12
15’s x 12

TRAP BAR SHRUGS

145x20
235x15
175x20
145x20

TRICEP PULL DOWNS (straight bar)
30x30
45x20
60x15
75x10
90x10

I’ve yet to do any calf work or skull crushers. It just so happens my calf’s are non existent and I’m not even sure if I have triceps haha. Might want to change that.

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Worst workout ever. Threw a bar and some bumpers and that didn’t help me feel better.

Today was supposed to be back squats but thanks to the worst flexibility in the world that won’t get better that never happened.

Front squats sucked bad. Worked up to a 315xfail.

Pissed off i decided to just kill myself doing trap bar deadlifts

145x65 touch n go. Wanted 100 but quit like a bitch
235x20 touch n go
325x10 touch n go

Lower back and forearms got all the work. Not a single leg was worked on leg day.

FUCK TODAY

Training has slowed down a touch last couple days. Wrecked my BMX bike on the track riding with the kids lol. Pretty sore.

I did set a strict OHP PR! 175! Felt like I had 185 in me but I did the 175 beltless and strangely enough my right lat didn’t like that, so I called it a PR and left it alone.

Started back riding dirt bikes as well. Arm pump is absolutely insane. Idk how weight training is going to like riding dirt bikes.

New incline bench PR, #255x1.

Accidentally did the wrong workout today lol. Got some new powerlifting shoes in over the weekend and did leg day when it wasn’t leg day because new toy and I’m still confused lol. Tomorrow will be the wrong workout as well but the one AFTER that will be back on track.

Back eating clean so that’s good!

Been on call at work and haven’t worked out since Wednesday. Found some time today to workout! I planned on leg day and lifting till I got to 40,000 pounds. I quit squatting at 12,000. My hips are so freaking tight after not stretching for a few days due to work load. Pain freakin sucks. Felt super defeated and did some BOR’s pull ups and curls and called it quits.

First leg day I e had in about a week due to being on call and getting basically no sleep.

Went great. Had a ton of volume on deadlift but didn’t go above 405.

Front squats felt pretty good, kept the volume light as well as the weight due to lower back already feeling it from the dead session. Stopped at 255.

Finished out the legs on the leg extension machine.

After that I decided I’d do a set of pull ups and I had a PR! Got 15 pull ups in beautifully. First 13 were crazy good form and last two had some kip action. Felt great. Usually I can only do 10 at a time. Hoping once I come off about 30 pounds I’ll be pumping out 20 regularly.

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Good session this morning before work. Back and Bi’s.

Added 10lbs to my BOR working weight, now at 145, probably add another 10 next session as I completed all those no problem.

Had the most intense bicep pump ever. It hurt so good.

Is it gay to post almost nude progress pictures lol first picture was a pic to the wife, that’s why there is a goofy smile. Second pic there’s is dip in my mouth.

This is roughly 2.5 months I beleive

image

Solid workout today.
Incline bench felt strong.

Had a killer shoulder workout. Read an article that suggested doing the rear delt flys seated and that made a big difference.

Smaller waist and bigger quads. Can’t beat that. I’ll be following along, man.

Thanks man! I need to do a better job of documenting what I do. Knowing somebody will be looking at it will help lol

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Naked pics attract all kinds of meat gazers.

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I hid the good meat lol. I do have the unedited ones though haha

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LEG DAY!!! Hips killing me and holding back my squat big time. Good news is I have an appointment with a sports doctor Friday!

Back squat
Bar x 10
75 x 10
105 x 10
135 x 5
165 x 5
195 x 5
225 x 5
255 x 5
285 x 5
315 x 1
345 x 1
385 x 0

Trap bar touch and goes, these things are brutal!!

Bar x 10
145 x 10
235 x 10
325 x 10
325 x 10
325 x 10

Shrugs with trap bar

Bar x 20
135 x 20
235 x 15
325 x ha. Never budged lol

Did some rear delt raises again to try and beef up the non existent rear delt. Sad story.

More sad news; not a single calf was trained

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Workout started rough, lots of yawning, but ended up great, feeling super pumped and solid (even if the pictures don’t agree :joy:)

PULL UPS
10
10
15
Feeling extra great with pull ups I spent what would be 2 more sets trying to figure out the technique for muscle ups. No where close lol

BOR’s

Bar x 20
75 x 10
105 x 10
135 x 10
165 x 10
165 x 10

The rest was all bicep and rear delt work. Lots of boring stuff.

Guy at work had me watch the CT fletcher “grow” video and I got something out of it.
I hate my arms and rear delts so I’m going to up the training and murder them. I’m going to command them MF’ers to GROW MF GROW!!!

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Incline bench

Bar x 20
75 x 10
105 x 10
135 x 5
165 x 5
195 x 5
225 x 3
225 x 3

Standing BTN press

Bar x 20
75 x 10
105 x 10
135 x 8
135 x 5
Man, these things are serious lol

150+ reps per shoulder for rear delt work combining 2 styles of flys and anywhere from 10-45 pounds. Sets in the 10-15 rep range.

Had to go to a dinner with friends and didn’t get a chance to demolish my triceps :sob::sob:

So after logging that ^^^ I felt like a super pussy for skipping one of the muscles I want to grow the most so I manned up and came down stairs.

Body weight dips, nice deep burning dips
3 sets of 10 dips

Standing behind the head triceps extension things with 45lbs kettlebell

45 x 10
45 x 10
45 x 10
45 x 20

Tried to do more dips after that and that’s a big negative lol

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Had company over tonight and started working out at 10 pm :man_facepalming::sob:

Hips feeling rough and I’m tired so I rushed everything. Feel like it’s time wasted in the gym.

Back squats

Bar x 20
75 x 5
105 x 5
135 x 5
165 x 5
225 x 3
255 x 3
315 x 1
345 x 1
375 x fail. Almost though.

Deadlift

Bar x 20
75 x 10
105 x 5
165 x 5
225 x 3
315 x 3
345 x 3
405 x 1
465 x fail

Really felt horrible rushing through this. I don’t like skipping weights or doing sets like this.

Tomorrow is a new day.

Failing on deads and squats in the same workout is rough, dude. You’d do more with a few singles at 345 or some triples at 315 on squats, or the same around 405. On days where you feel like crap, you just won’t be as strong as you normally are.

I’d say you are 110% correct. Half of me wanted to go for it and the other half was ready to fail so I could be done.

I should have just toughed it out and done a normal workout and not rushed it. I was so looking forward to leg day and life got in the way.

I also DL’d barefoot for the first time. Didn’t really care for it.