05/05/20
Giant set: 90s rest
Pause press ups: 3x10
Dumbbell row: 3x10x23
Dumbbell overhead press: 3x10x10s
Concentration curl - dumbbell curl - hammer curl:
10x10-10x5-10x5
07/05/20
1pm
7km run/walk: 58 mins
7pm
Conditioning complex: 3x8x10s w/ 90s rest
Dumbbell row
Dumbbell hang power clean
Dumbbell front squat
Dumbbell push press
Dumbbell RDL
Felt good for both of these. I felt fast on the run and it is starting to get easier. Decreasing the rest on the complexes didn’t really hinder me - I was recovered mostly after about 60 seconds. Legs ached a bit more than usual from the run though.
08/05/20
1-10-1 reps with press ups and 15kg dumbbell walks:
Up to 7 reps as written
At 8 my grip was failing on the walks and I didn’t want that to limit me so replaced every missed length with two burpees and did as follows.
8: 6 walks, 4 burpees
9: 6 walks, 6 burpees
10: 7 walks, 6 burpees
9: 7 walks, 4 burpees
From 8 down was as written
In total:
100 press ups
90 walks
20 burpees
2 Likes
Sounds pretty hard conditioning wise
To be honest it wasn’t too bad. It was fairly tiring but there wasn’t any points where I desperately wanted to stop and I didn’t feel like I needed to sleep afterwards. Those are my two measurements of how horrible conditioning is haha.
It’s official then, I’m an unconditioned fatso 
1 Like
11/05/20
Conditioning complex: 3x9x10s w/ 90s rest
Dumbbell row
Dumbbell hang power clean
Dumbbell front squat
Dumbbell push press
Dumbbell RDL
Giant set: no rest
Press ups: 17, 13
Dumbbell rows: 15, 12x23
Lateral raises: 2x12x5s
Heavy bag: 2x 1 min rounds
Felt good throughout. The complexes would get my heart rate up but it was nearly back to normal by the time I had to go again - a definite improvement from when I started.
12/05/20
Weight Update
Figured now is a good time to do an update on my weight loss given it’s four weeks since my last one and two and a bit weeks until the end of the T-ransformation.
Since last time (week 14) things have gone pretty well and I’m losing weight at a good pace. I’ve been doing a sort of rip off velocity diet where several days a week I’ll have three shakes throughout the day and just my evening meal. This is the third week of doing it and I’m feeling good about it. It allows me to eat with my girlfriend on an evening while keeping my protein relatively high and my calories relatively low.
It would be great if I could get into the 82kgs because that’s how much I weighed when I started this log. Further on I’d quite like to get under 80kg because that really is unknown territory - I was probably 16 last time I weighed that much. Not sure if I’ll go that far, I’m making the decision week to week but I don’t feel like I can train hard or control my diet enough right now to warrant gaining weight.
1 Like
14/05/20
7km run: 58 mins
15/05/20
Conditioning complex: 1x10x10s w/ 90s rest
Dumbbell row
Dumbbell hang power clean
Dumbbell front squat
Dumbbell push press
Dumbbell RDL
Not ashamed to admit I was lazy here and quit early but i really wasn’t feeling it. Will do the actual 3x10 tomorrow instead.
17/05/20
Press ups (1 min rest): 17, 15, 12+isometric
Dumbbell row (1 min rest): 3x10x23
Superset (1 min rest)
Lateral raise: 2x12x5s
6-way raises: 3x4x2s
Punch bag: 5x1 min on/30s off
18/05/20
Run:
7km - 55:39 (PR)
5km - 36:33 (PR)
Going to start recording my time for both 5km and 7km and when they’re PRs. It’s always the same route but we mainly care about the 5km time and walk most of the last 2km.
21/05/20
Upper body band circuit
23/05/20
Run: 2.4km - 17:22
Mixture of walking and ‘fast’ runs.
25/05/20
Giant set: 3 rounds, no rest
Squat: 3x35
Dumbbell row: 10x23
Pause press up: x10
Push press: 3x35
Run: 2.48km - 15:34 (PR)
My legs were really achy on the run today, much more than usual, but I did well. I’m enjoying running recently.
27/05/20
For time:
50 ‘burpees’
50 lengths of garden with 15kg dumbbells
14:59
Not a time PR but it was an effort one. For whatever reason this really sucked today - could be because I started as fast as possible rather than pacing myself. Closest I’ve come to being sick from exercise that I can remember and I went really dizzy for a good thirty seconds around 30 reps.
28/05/20
Run: 2.41km - 14:11 (PR)
Took this steady and ran the first half unbroken which is a big distance PR. First time in a very long time I’ve been able to run like that, where I didn’t feel like I needed to stop anytime soon.
2 Likes
Just saw that post.Congrats mate
Let’s not forget, the more fat we drop now, the more we can bulk the upcoming winter
Thank you and exactly haha. I’ll probably make sure I don’t get as heavy as I was but now when I put on 5kg in winter I won’t look as fat.
1 Like
29/05/20
Superset
Dumbbell row: 10x15, 8x23, 2x10x33
Overhead press: 10x10, 8x20, 2x8x35
Superset (no rest)
Close grip press up: 3x12
Dumbbell curl: 10, 7, 6x10s