26/11/18
Back to full body
Bench press:
2x10x20
5x40
5x50
10x60 (warmups felt good, this felt terrible)
5x60
Lateral raises: 3x10x5s
Lat pull-down:
3x10x39, 10x42, 8x45 (3s eccentric)
Chest supported row: 3x10x35
Squat:
2x8x20
5x40
3x5x60
Lying hamstring curl: 10x60, 70, 80
Decline sit ups: 3x5
Time: 50 mins
Good workout but also felt pretty rubbish, Monday’s are always long days for me. I am looking forward to seeing how this pans out.
29/11/18
Superset
Overhead press: 2x10x20, 5x8x30
Hang power clean: 10x20, 5x5x30
Squat: 2x10x20, 10x40, 3x10x60
RDLs: 3x10x70
Time: 50 mins
Took my time A LOT. My conditioning is terrible, I need to sort it.
Look at Brian Alsruhes programs.
You don’t have to do his programs, but try giant setting your lifts.
Something like:
boxjump or just jump x3-5/squat/hanging leg raise/burpees.
KB swings/RDL or DL/planks/mountain climbers
Row/bench/crunch/rope skip
chins/press/side plank/row.
10-15 sec between exercises 90 sec rest between each giant set.
Do 2 giant sets each workout.
Your condition will skyrocket.
I’ve seen basically all of his videos up to a couple of months ago so I’m fairly familiar with his stuff but maybe I could do with watching some of his programming videos again.
I’ve written some stuff out I wanna try and I’m fairly happy with how it looks but I could always add giant sets.
Thanks for the suggestion!
03/12/18
Bench press (90s rest): 2x10x20, 10x40, 5x8x50
Dumbbell row (90s rest): 4x10x20, 20x20 (straps)
Superset (60s rest)
Assisted chin: 3x8x40
Assisted dip: 3x8x40
Squat (120s rest): 2x10x20, 3x10x40
Time: 50 mins
This is what I need to be doing. I feel as though I’ve been beaten up but it has to happen, I didn’t realise how out of shape I’d gotten.
The upper body stuff wasn’t too bad and I often found myself checking my watch when i was ready and finding it was only at 1 minute. The squats left me feeling sick and massively out of breath though- the weight doesn’t seem too big of a factor I think it’s just the act of squatting. Now I’m back home I think the volume on big movements and has caught up with me and I just feel tired all over.
Tomorrow is a lighter, more conditioning focussed day where I’m going to do a barbell complex and BW exercises.
04/12/18
Complex (2 mins rest)
Push press, RDL, front squat, hang power clean, barbell row, back squat:
5x6x20
Superset (60s rest)
BW squat: 10x10
Press up: 10x5
Lots of stretching
Back extensions: BWx10, x15
Calf raise (5s eccentric, 5s stretch): 6x35
Time: 50 mins
06/12/18
Superset
Overhead press:
Same as below
Hang power clean:
10x20
10x25
8x30
6x35
4x40
2x45
1x50
No rest then
Squat: 20x50
Time: 20 mins
Had plans this evening so needed to rush. Set of squats was the best in a long time- felt very solid and strong.
11/12/18
Bench press (90s rest): 2x10x20, 10x40, 5x10x50
Dumbbell row (90s rest): 5x12x20
Squat (105s rest): 2x10x20, 4x10x40
Time: 40 mins
For some reason I got a crazy MMC and pump from bench and it made it really hard but it was good too. My arms would have failed on another rep on that last set. Squats were much better than last week- one more set and 15s less rest but easier. My conditioning is improving fast.
Need to do three sets of assisted dips and chins next session that I missed today.
16/12/18
Superset (90s rest)
Overhead press: 2x10x20, 4x8x30, 12x30
Hang power clean: same as above
Squat (3 mins rest): 10x30, 3x12x60
Superset (60s rest)
Assisted chin: 3x8x40
Assisted dip: same as above
Time: 40 mins
18/12/18
Bench press (90s rest): 2x10x20, 10x40, 3x12x50
Cable row: 3x12x70
Giant set (no rest)
Lateral raises: 3x12x5s
Rear delt flyes: 3x6x5s
Pec deck: 3x8x35
Time: 25 mins
After Sunday’s workout my lower back was a bit tight then since this morning when I woke up my left SI joint has been really sore. I skipped the squats and dumbbell rows and I’m going to try some stretches later.
If anyone has any tips for how to relieve the pain please let me know.
Today’s workout was good though- my chest especially got thrashed.
20/12/18
Superset (2 mins rest)
Overhead press: 2x12x20, 2x12x30
Hang power clean: same as above
Squat (1 min rest, 5s eccentric): 3x30, 5x3x60
Chest supported row: 3x10x42
Lat pull-down: 3x10x42
Time: 30 mins
Probably the last one from me this year, definitely this side of Christmas. Have a good holiday all.
Thanks mate, and a happy holiday to you too.
T-ransformation 2019 Entry
Taken this morning (31/12/18) and tried to use the most unforgiving lighting I could.
Forgot to get weighed but last time I did, a few days ago, I was 91kg. Probably closer to 92kg here, I ate my body weight in sugar yesterday.
Plan is a solid diet after a couple of weeks of maintenance and to hopefully finish the challenge in the low 80kgs.
So posted my t-ransformation pics then disappeared, not a good start…
Truth is I have been pretty ill the last week or so and skipped the gym, getting out of bed was my workouts.
Things seem to be picking up these last couple of days so I’m planning to go back to the gym tomorrow even if it’s just to do something easy.
Got weighed on Saturday or Sunday and was 91kg.
8/01/19
Bench press: 2x10x20, 5x40, 2x5x50, 10x50
Assisted chins: 3x10x40
Time: 20 mins
Did very little but better than nothing. Aiming for a big session on Thursday.
Keep at it Caesium, any goals for 2019 ?
I’m planning to drop a fair bit of weight the first half of the year. What about you?
Get stronger, but that involves putting on muscle. Still trying to figure that one out…
15/01/19
Overhead press (90s rest): 2x10x20, 3x8x30
Hang power clean (60s rest): 2x5x20, 5x30, 8x3x40
Superset (60s rest)
Assisted chins & dips: 2x8x40
Crunches (30s rest): 3x8
Leg extensions: 2 sets
Lying hamstring curl: 2 sets
Time 35 mins
Only just getting better from the very beginning of the year. The time off has got me excited about the gym again for the first time in a while.
Easy — eat more 
@caesium32 keep grinding man, how much of a weight drop are we talking about.
