19/12/19
Dumbbell row:
10x15
10x22.5
2xRP: 9-6x30
Dropset: 11x25-6x17.5
Smith barbell row:
10x40
2xRP: 10-7x50
Dropset: 9x50-6x40
Giant set
Pause dumbbell shrug: 2x12x10s
Overhead plate raise: 2x12x10
Hammer curl: 2x8x10s
Concentration curl: 12+ 3 negative only reps x8
Forgot to log this. Also worth noting I have not gotten weaker these last two workouts. I’ve been pausing my reps for 1s and using longer eccentrics.
28/12/19
Hammer chest press:
2x20x20
8x40
3xRP: 14-7-5x50
5+5 partials x40
Pec deck: 14, 10+isometrics x28
Superset
Overhead press: 10x20, 8, 10x30
Lateral raises: 3x8x5s
Overhead tricep extensions: 3 sets
Tricep rope push-downs: 2 sets
Assault bike: 8x 10s on/20s off
Had a lot of time off the gym recently so nice to get back. This was probably one of the best chest workouts I have had mainly from the hammer press.
29/12/19
Rack pull (knee height):
10x20
10x60
4x100
8x120
10x130
6x140
Upper back pull-down: 10x36, 10x42, 2x10x46
Giantset
Paused shrugs: 12, 20x12.5s
Overhead plate raises: 2x20x10
Hammer curls: 2x15x6s
Concentration curls: 15, 12x8
I plan to run Paul Carter’s Superhero Muscle program in the new year so giving it a test run now. Some slight non-adherence with the giant set and different types of curls but similar enough for me.
Rack pulls were a little too high but couldn’t set the rack any lower.
2020 T-ransformation Entry
Throwing my hat in again. The past two years have been disappointing and I’ve only really made any progress in the last six months. Even then, I’ve put a few kgs on this holiday which has blurred a lot of it. This year I’m confident I can do better though.
2020 Before Picture
Weight before the holidays was about 87kg. I suspect I am probably 88kg-89kg but don’t have access to scales.
For comparison here is last year’s after picture (31st May 2019)
And last year’s before picture (31st Dec 2018)
Chest is maybe bigger but barely any differences. I had lost weight which looked better but as I said I’ve put some back on these holidays. The good news is I think that’ll drop off easily in the first few weeks of next year.
The Plan
Going to really clean up my diet and focus on lots of protein with carbs only around workouts. Workouts wise I will be following Paul Carter’s Superhero Muscle routine and doing 5-10 mins high intensity conditioning twice a week. Hopefully this will have me maintain my weight around 87kg and recomp somewhat.
After a yet to be decided amount of time I’ll then start cutting down by decreasing portion sizes and adding cardio. Then hopefully I can reach around 80kg in June looking and feeling great.
03/01/20
Block pull:
8x20
8x60
4x80
4x100
2x6x120
Hammer chest press:
20x20
10x40
6x50
3xRP: 15-6-2x55
Upper back pull-down: 10x36, 2x10x46
Giant set
Lateral raises: 2x12x5s, 15x5s
Pause shrugs: 2x8x12.5s
Overhead plate raise: 2x10x10
Concentration curl: 2x10x8
You’re in good company here. I’ve actually felt hunger for the first time in several months, which is nice in a “I am probably going to be less fat soon” kind of way. Now the challenge is just staying consistent…
Nice to have you in my log. I’m not at the stage where I’m hungry much yet. Got to cut out all the chocolate and alcohol first haha. Once I get used to none I think I’ll be ok keeping it up but it’s hard to break the craving.
08/01/20
15 deg smith incline bench:
10x20, 40
6x50, 60
4x70
8x75 (PR)
5.5x75
Giant set:
Low-high cable cross over: 2x10x15
Cable Y raise: 2x10x5
Cable lateral raises: 2x8x5
Seated dumbbell overhead press: 8x12.5s, 15s
Tricep rope pull-downs: Cluster set- 4x6x15
09/01/20
Block pull (15cm):
6x60, 80
4x100
4x100 (very slow eccentrics)
6x80 (very slow eccentrics)
Upper back pull-down: 10x46, 8, 6x50
Giant set
Paused shrugs: 10, 15x12.5s
Overhead plate raises: 20, 15x10
Hammer curls: 12, 10x8s
Concentration curls: Cluster set- 12, 10, 6x8
Crunch machine: 15x20, 8x25
Forgot my straps which sort of ruined the block pulls but otherwise not bad.
10/01/20
Treadmill: 1 mile, 12 mins
Smith machine squat: 8x20, 3x40
Leg curl: 12x25, 8x40, 10x35
Leg extension: 10x15
Walking lunges: 34, 16
Forgot to log this last week. Pulled something at the top of my quad on the smith squats, I think because I ran before. By the end of the workout it didn’t feel too bad and it’s completely fine now but I wasn’t confident enough to risk any more squats.
13/01/20
15 deg smith incline bench:
8x20, 40
6x50
5x60
4x70
7x77.5 (PR)
6.5x75
Standing dumbbell OHP: 15x8s, 6x15s
Giant set:
Low-high cable cross over: 11, 10x15
Cable Y raise: 2x10x5
Cable lateral raises: 2x6x5
Tricep rope pull-downs:
Cluster set- 4x6x17.5
8x12.5
14/01/20
Block pull (15cm):
8x60
4x100
2x120
6x130 (PR)
8x120 (PR)
Upper back pull-down: 10x50 (PR), 7x55 (PR)
Giant set
Paused shrugs: 15, 12x15s
Overhead plate raises: 2x15x10
Concentration curls: RP 18-8x8
Hammer curl: 10x8s
16/01/20
15 deg smith incline bench:
8x20, 40
6x50
5x60
4x70
8x77.5 (PR)
5.5x75
Giant set:
Low-high cable cross over: 12, 11x15
Cable Y raise: 11, 12x5
Cable lateral raises: 2x8x2.5
Seated dumbbell OHP: 10x15s (PR)
Tricep rope pull-downs:
Cluster set- 8x17.5-2x6x20-9x20
Crunch machine: 10, 8x25
EDIT:
About 30 mins after the workout finished and I’ve some pain in the front of my left shoulder when raising my arm in front of me. I suspect it’s from the crossovers so I’ll probably lower the weight a bit next week and keep an eye on it.
Just occurred to me that I should log my diet on here occasionally, especially doing the T-ransformation. I think it will keep me more accountable too.
Today was:
Breakfast: High protein bar and raisins
Lunch: Foot long bacon, chicken and cheese subway with a large vanilla latte
Dinner 1 (~7pm): 1 big chicken breast with carrots, broccoli and half a bag of rice
Dinner 2 (~9pm): Four whole eggs and 300ml semi skimmed milk
This was quite different to usual but that’s what everyone says. I didn’t have time for a proper breakfast in the morning and forgot to defrost chicken for lunch the day before. A more typical day is: four eggs, three crumpets, raisins and a latte for breakfast; chicken, rice and some veg for lunch; a protein shake with raisins and/or nuts in the afternoon then either chicken and rice, steak or beef burgers with veg. I also usually have a protein shake and banana after workouts.
Admittedly I’ve only been eating specifically like above for the last two weeks so some things might change and I might have to cut some stuff out to lose weight.
Oh, and this is just during the week. I’m always doing stuff on a weekend and struggle to keep it together.
17/01/20
Treadmill: 1 mile, 11.5 mins
Smith pause squats:
2x8x20
6x40
3x60
Leg extensions: 10x25, 9x30
Leg curls: 12x30, 7x35
Walking lunges: 36, 14xBW
Pulled my quad again on the squats in the same place as last time. I’m blaming the running so will do squats first next week.
20/01/20
Block pull (15cm):
2x8x60
4x100
1x120
2x8x130 (PR)
Upper back pull-down: 9x55 (PR), 7x55
Superset
Paused shrugs: 2x12x15s
Overhead plate raises: 2x15x10
Concentration curls: 19x8, 7x10
Hammer curl: 7x10s
My right SI joint was a bit tender this morning - it is sometimes when I sleep on my side. Knowing this I should have taken it easier but didn’t and aggravated my SI on the second set of block pulls. It’s more uncomfortable than painful and usually feels better in a couple of days but leads nicely into my next point.
Considering the goal with the block pulls is upper back development I’m debating lowering the intensity a bit. The options I’m considering are either widening my grip or increasing the time for each rep. Currently each rep is about 1s at the top and bottom, as fast as possible concentric and 1-2s eccentric. I’m thinking to increase the eccentric to around 5s and hold at the top for 5s. From a purely hypertrophy point of view I’m not sure what option is best but I’m thinking these two will at least be easier to recover from.
Saying this, my numbers are flying up and I enjoy pushing myself and straining with the current block pulls. Got a few days to think about it before the next pull workout. If anyone’s reading this I’d welcome opinions.
21/01/20
15 deg smith incline bench:
2x8x40
8x60
4x70
6x80 (PR)
10x65
Giant set:
Low-high cable cross over: 15x15, 8x20
Cable Y raise: 2x12x2.5
Cable lateral raises: 2x8x2.5
Seated dumbbell OHP: 10x8s, 6.5x17.5s (PR)
Tricep rope pull-downs:
12x10, Cluster set: 2x6x20-6x17.5-8x15
Crunch machine: 13x25, dropset: 5x30-4x25
23/01/20
Smith squat:
2x8x20
8x40
2x6x60
Hamstring curl: 12x30, 11, 8x40
Lunges: 44, 16
Was short on time so had to miss treadmill and leg extensions - will run on treadmill tomorrow though.
24/01/20
Crunch machine: 8x20, 9x30, 8x25
Cable row: 10x20, 6x35, 11, 9x40
Smith seated behind neck press:
15x20
10x30
6x40
12, 8x50
Smith decline bench:
10x20
10x40
10x60
10, 5x80
Cross body hammer curls: 12x10s, 8x12s
28/01/20
Snatch grip high pull: 5x20, 2x5x45
Block pull (15cm):
8x60
4x100
2x120
5x140 (PR)
6x100 (snatch grip)
Upper back pull-down: 11x55 (PR), 7x55, 7x50
Low row: 12x40, 10x50, 8x55
Hammer curl: 2x12x8s
Getting rid of the shrugs and plate raises in place of some sort of row. Tried snatch grip high pulls but they didn’t feel great.
