FRIDAY
BW: 154.2 lbs
waist: 34 1/2"
BP: Yellow
Thursday steps: 18.3k+
AM Walk? Yes!
RPM Full Body 2.0 | Wave One, Day Nine
Deadlift (M) as Snatch-grip deadlift
95 lbs x 5 / 135 lbs x 4 / 155 lbs x 3
10 minutes EMOM 170 lbs x 4
Vertical pull (H) as Weighted pull-up
10 minutes EMOM +10 lbs x 3
Vertical push (L) as Z press
bar x 10
10 minutes EMOM 65 lbs x 5
SATURDAY
BW: 154.8 lbs
waist: 35"
BP: Yellow
Friday steps: 16.4K+
AM Walk? Yes!
RPM Full Body 2.0 | Wave One, Day Ten
Squat (H) as BB back squat
bar x 10 / 95 lbs x 8 / 135 lbs x 5
10 minutes EMOM 165 lbs x 3
Horizontal pull (L) as Plate-loaded chest-supported row
70 lbs x 10 / 90 lbs x 8
10 minutes EMOM 110 lbs x 5
Still working on this one. I might switch the plate-loaded row to the heavy workout and move the other chest-supported row to medium. The former more resembles the movement of a DB row, and I think that’s a movement I want to - and can - load more.
Horizontal push (M) as Incline BB bench
bar x 10
10 minutes EMOM 85 lbs x 4
Not sure what I think of Darden’s techniques overall. But this makes intuitive sense as a test for pulling, where a lot of isometric-esque strength often comes into play.
SUNDAY
BW: 154.6 lbs
waist: 34 3/4"
BP: Yellow
Saturday steps: 12.8k+
AM Walk? Yes.
OFF
(=)
MONDAY
BW: 154.8 lbs
waist: 34 1/2"
BP: Yellow
Sunday steps: 7.3k+
AM Walk? No, “PM Walk”
OFF
TUESDAY
BW: 153.4 lbs
waist: 34 1/2"
BP: Yellow
Monday steps: 7.6k+
AM Walk? Yes!
RPM Full Body 2.0 | Wave One, Day Eleven
Warmup as Incline treadmill walk
10 minutes / 67 calories / 0.55 miles
Deadlift (L) as SDL
bar x 10 / 95 lbs x 8
10 minutes EMOM 135 lbs x 5
Vertical pull (M) as Weighted neutral-grip chins
10 minutes EMOM +10 lbs x 4
Vertical push (H) as OHP
bar x 10 / 65 lbs x 8
10 minutes 85 lbs x 3
WEDNESDAY
BW: 153.2 lbs
waist: 34 1/2"
BP: Yellow
Tuesday steps: 13.1k+
AM Walk? Yes!
RPM Full Body 2.0 | Wave One, Day Twelve
Squat (M) as Paused BB squat
bar x 10 / 95 lbs x 8
10 minutes EMOM 120 lbs x 4
Long pauses at the bottom. Felt good and strong.
Horizontal pull (H) as Seated chest-supported row w/middle grip
50 lbs x 10 / 95 lbs x 8 / 125 lbs x 5
10 minutes EMOM 155 lbs x 3 (w/straps)
Horizontal push (L) as One-plate incline DB bench
25s x 10 / 30s x 8
10 minutes EMOM 35s x 5
Plate-loaded incline bench was taken so I went with these. They are similar insofar as the bench machine’s arms move independently. Better controlled stretch with DBs. May stick with this for the (L) routine.
Will bump up weights in at least a few instances and make a few more exercise adjustments ahead of starting Wave Two later this week.
Thinking about doing this in March (after I’m done with RPM Full Body) as part of the 2024 Transformation …
Why?
Going to copy a strategy from @hustlinghat and use “Daily Work” to get in the delt (and arm) work from now until I begin Dr. Mike’s Hollywood Thor hypertrophy program in March.
Good thing I’ve switched from low carb to low fat … I’m going to need those carbs.
THURSDAY
BW:152.8 lbs
waist: 34"
BP: Yellow
Wednesday steps: 11.7k+
AM walk? Yes!
Conditioning, Delts, Core/Carry
Zone 4 Cardio as Stairmill
10 minutes / 602 steps / 100 calories
Cable upright rows
12.5 lbs x 12 x 3
Cable cross body laterals
5 lbs x 12 x 3
Cable external rotations
2.5 lbs x 12 x 3
Core/Carry as Abs Superset x 3
HLRs BW x 12
Abs cable crunch 45 lbs x 20
FRIDAY
BW: 153.5 lbs
waist: 33 3/4"
BP: Green
Thursday steps: 10.0k+
AM walk? No (rained out)
Conditioning
Zone 2 Cardio
Incline treadmill walk w/ 16 lb vest
3.3 miles / 400 calories / 60 minutes
SATURDAY
BW: 153.6 lbs
waist: 34"
BP: Green
Friday steps: 11.5k+
AM walk? Yes
RPM Full Body 2.0 | Wave 2, Day 1
Deadlift (H) as Conventional BB deadlift
95 lbs x 3 / 135 lbs x 3 / 175 lbs x 3
10 minutes EMOM 215 lbs x 3
Vertical pull (L) as BW Neutral grip chins
8 minutes EMOM BW x 5
2 minutes EMOM BW x 3
Couldn’t get five in reps in all ten rounds. The difference between the weighted four-rep sets and the BW five-rep sets is not what I would have thought. Will keep at this.
Vertical push (M) as Seated Smith machine overhead press
45 lbs x 10
10 minutes EMOM 65 lbs x 4
These got very tough around the seventh set. Probably too heavy. Z presses are (L) at 65 lbs though, and I’m doing the OHP at 85 lbs for (H) … I suspect there’s 10-15 lbs of resistance in the Smith machine bar. So maybe this lift is heavier than it looks.
WEDNESDAY
BW: 152.6 lbs
waist: 34"
BP: Orange
Tuesday steps: 10.2k+
AM Walk? Yes!
Back in the gym after a couple of days off for the Christmas holiday. One more kilo to lose by the end of 2023 …
RPM Full Body 2.0 | Wave 2, Day 2
Squat (L) as Zercher squat
bar x 10 / 85 lbs x 8
10 minutes EMOM 120 lbs x 5
Holding the bar in the crook of my arms is bruising me up pretty good. Will probably have to add long sleeves to the bar pad.
Horizontal pull (M) as Chest-supported row (upper grip)
75 lbs x 10 / 105 lbs x 8
10 minutes EMOM 135 lbs x 4
Good hard shoulder blade squeeze on the top on these. Mid traps are a priority for 2024.
Horizontal push (H) as Seated machine press
75 lbs x 10 / 105 lbs x 8
10 minutes EMOM 125 lbs x 3
Shoulder felt good. Very Van Wych approach of rocking in and out of the press.
Daily Work 3 sets of 10
band OHPs
band side lateral raises
band upright rows
band external rotations
windmills
band delt dislocations
THURSDAY
BW: 150.6 lbs
waist: 33 3/4"
BP: Yellow
Wednesday steps: 10.5k+
AM walk? Yes!
Conditioning
Zone 2 Cardio - Incline treadmill walk w/16 lb vest
60 minutes / 445 calories / 3.4 miles
Daily Work | 3 sets of 10
Delt Hypertrophy/Rehab
band OHPs
band side lateral raises
band upright rows
band external rotations
windmills
band delt dislocations
FRIDAY
BW: 152.2 lbs
waist: 33 3/4"
BP: Yellow
Thursday steps: 16.5k+
AM walk? Yes.
RPM Full Body 2.0 | Wave 2, Day 3
Deadlift (M) as Snatch-grip conventional
95 lbs x 5 / 135 lbs x 4 / 160 lbs x 3
10 minutes EMOM 185 lbs x 4
Very stout reps. Looked at my straps more than once.
Vertical pull (H) as Weighted pull-ups
10 minutes EMOM +10 lbs x 3
Vertical push (L) as DB Arnold press
15s x 10 / 20s x 8
10 minutes EMOM 25s x 5
Still making adjustments. Trying introduce DB pressing as my shoulder begins to feel more stable. CT’s seminar on limb length helped me realize why my long arms have been causing me trouble when I go for the maximum ROM on pressing motions. I’ve been lucky with pecs, but my rotator cuff and labrium have taken the brunt of it. Skipping Daily Delt work since I hit shoulders pretty good with the Arnolds.
T-ransformation 2024 12/31/23
BEFORE
height: 5’ 5"
weight: 153.4 lbs
waist: 34"
shoulder circumference: 47"
shoulder-to-waist ratio: 1.38
upper arm (relaxed): 12"
lower arm (relaxed): 11 1/4"
Goals: To improve shoulder-to-waist ratio to 1.5, ideally by adding three inches to my shoulder circumference and subtracting an inch from my waistline. Also looking to add some size to my upper arms.
Plan of attack: Will continue to train RPM Full Body 2.0 for another two waves. Doing Daily Delt work on non-OHP days. In March, I’ll switch to a more hypertrophy-focused program for the final 10-12 weeks of the T-ransformation with an emphasis on delts and arms.
I’ll also be returning to the jiu-jitsu mats this month after several months on the sidelines due to the knee injury this spring and the move this summer. That should help with conditioning and keeping my weight under 150 lbs.
Going with this BB variation for the (L) version of the H-pull in RPM Full Body.
A few changes for 2024: more supinated grips when pressing. Swap in the Floor Press for the (H) version of the H-push. DB work for the (L) versions of both the H- and V-pushes. All about saving (and hopefully strengthening) the shoulders. I think this plus Daily Delts will give me the right kind of recoverable volume.
TUESDAY
BW: 155.6 lbs
waist: 35"
BP: Orange
Monday steps: 10k+
AM walk? Yes!
RPM Full Body 2.0 | Wave 2, Day 4
Squat (H) as Barbell back squat
bar x 10 / 95 lbs x 8 / 135 lbs x 5
10 minutes EMOM 170 lbs x 3
Horizontal pull (M) as Four-count seated low cable row
50 lbs x 10 / 60 lbs x 8
2 minutes EMOM 70 lbs x 4
8 minutes EMOM 50 lbs x 4
The 70 lb version was much too heavy for the four-count version that CT introduced years ago. 50 lbs was stout but doable.
Horizontal push (L) as Reverse-grip one-plate incline bench
bar x 10 / 65 lbs x 8 / 85 lbs x 6 / 100 lbs x 4
10 minutes EMOM 115 lbs x 4
These felt good through the first five and got pretty stout after that. I think a part of that has to do with the novelty of the movement. Going to stick with it. Thanks again to CT for that great webinar on limb length!
Here we go in 2024. Took some time off around the holidays, but mostly kept up the morning walks and averaged nearly 12k+ steps a day between Christmas Eve and New Year’s Day inclusive.
But now’s the time to get busy. T-ransformation 2024 is here. I’m breaking out my brand new, non-affiliated, Origin jiu-jitsu gi for the first time tomorrow night. A little nervous and a little excited. The way it should be, no?
Let. Us. Do. This. Thing.
Just realized I’ll be in the U.K. for the London International Open IBJJF Championships in February … Almost zero chance of competing since I’m a bit of a ronin right now, but I’m going to see what I can do to be there all the same …
WEDNESDAY
BW: 153.2 lbs
waist: 34 1/4"
BP: Yellow
Tuesday steps: 12.7k+
AM walk? Yes! and second walk in the afternoon.
Back. On. The. Mat.
Visited Mako BJJ tonight for a trial class. I had a great time with Coach Mike and his team. He taught half guard, which was a bullet train to my heart. We’ll see what happens, but I think I’ve found my new jiu-jitsu home.
BJJ
Drills & Instruction 40 minutes
Specific Training 10 minutes
Live Training 10 minutes
Unsurprisingly, my conditioning could have been better. There’s no real way to prepare for grappling short of grappling. And I haven’t trained since May. But I’m hoping a few Zone 3 or Zone 4 sessions a week will get to where I want to be by spring.
THURSDAY
BW: 151.8 lbs (ah, evening jiu-jitsu training …)
waist: 34 1/4"
BP: Orange
Wednesday steps: 14.5k+
AM walk: rained out (in the desert, no less …)
RPM Full Body 2.0 | Wave 2, Day 5
Deadlift (L) as Front foot-elevated SLDL
bar x 10 / 95 lbs x 8 / 135 lbs x 5
5 minutes EMOM 150 lbs x 5
5 minutes EMOM 135 lbs x 5
I don’t know if it was the return to jiu-jitsu last night, but my lower back was not loving these SLDLs. Had to drop the weight back to complete the set. I know that, courtesy of CT’s limb length seminar, I’m prone to lower back issues (long torso, short legs). So this is something I want to keep an eye on.
Vertical pull (M) as Weighted chin-up
10 minutes EMOM +10 lbs x 4
Vertical push (H) as Reverse-grip standing OHP
bar x 10 / 65 lbs x 8
10 minutes 90 lbs x 3
These were a little tricky because the movement pattern is still so new. In a perfect world, I’d just use a Swiss bar for pressing. After a while, this started to get a little hard on the hands.
Back on the mats tomorrow. A lot of rust to remove. I think I’ve only trained about three or four months combined since the spring of 2020 and Wednesday night it showed in ways I wish it didn’t. Respectable, but not nearly what I’m capable of. Hopefully, I can get my game on track sooner than later.
