T-ransformation 2021 - Week 17 Summary
Daily Averages
Calories: 1961
Protein: 187g
Carbs: 183g
Fat: 55g
Not tracked: a KFC (Monday), a big big pub meal (Friday) and a big Italian takeaway (Saturday)
Calories burnt: 3104
Calorie deficit: 1143
Average weight: 78.18kg (+0.65kg)
Not much to say here but a decent week overall.
There’s four weeks left of the T-ransformation and my intention is to get down to sub 75kg. Exams finish Wednesday and hopefully will be less stressed then. The other big change to things is that I’m going to go from lifting 3x and cycling 2x a week to lifting 2x and cycling 3x a week. Reason being to help with the fat loss and recovery and to improve my cycling ability. Lifting will be a full body session and an upper session. Cycling will be a session of short intervals, a session of long ones then a long club ride at the weekend.
Targets for this week:
Calories: 1779
Protein: 178g
Carbs: 160g
Fats: 47g
Calories burnt: 3200
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Been a while since I’ve been about here. Getting the work in, consistent as always.
Do you get a no detriment policy due to CoVid? I know a few people doing finals this year who have and it seems to help their stress levels no end.
Cheers mate - I’m just plodding along and letting the consistency add up hopefully.
Nope. Compared to what I’ve heard from people at other universities and read online, my university seems to have been pretty rubbish throughout this whole pandemic. I don’t even think we got a no detriment policy last year when virtually everyone else did.
They’re apparently going to take COVID and it’s effect on us into account but no one knows what that means and I don’t trust them to be helpful haha. Other issue is that exams are open book which sounded good at first but for at least half of them they’ve made it way harder which more than offsets the benefit having access to notes has, plus we have no extra time to really use them anyway.
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Oh, don’t worry, other universities have been rubbish during the pandemic too. But they’ve applies no detriments to kinda, slightly make up for it.
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04/05/21
Full Body
RDL: 14x90 (+4 reps)
Squat: 5x60, 2x5x40
Hammer chest press: 11x60 (+1 rep)
Close grip bench: 8x60
Cable Y raise superset with cable lateral raise:
7x10/10x5
9x5/5x5
Lat pull-down:
11x64 (+1 rep)
5x55
Chest supported T-bar row: 12x35
Seated incline dumbbell curl: 8x10s, 6x8s
Hanging leg raise: x15, x12
First session of the new full body routine and will be doing upper body only on Friday. Still the same exercises I’ve just changed the orders and days I do them slightly.
It’s starting to get a lot harder to progress and I suspect I’m going to start stalling soon while eating in a deficit. I’m ok with that if I’m still putting the same level of effort in but will be a bit worried if I start to regress. I do feel like I’m getting more muscular but that could be in my head.
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05/05/21
Bike ride
20 mins easy
2x2 minute hill sprint max efforts w 4 min rests
20 mins medium intensity
Just a quick one but wiped me out. There’s a steep hill near me that I only just thought to bike up and will use for hill sprints once a week from now on. There’s a Strava segment covering most of it and I’ve biked up once before in September which took 2:06. Today’s time was 1:44 and I want to try and get it down to 1:22 to get on the Strava leaderboard.
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07/05/21
Upper Body
Hammer pull-down:
11x80 (-3 reps, +5kg)
7x70
Hammer low to high row:
9x60 (-4 reps, +5kg)
10x50
Seated dumbbell OHP: 9x18s (PR) (-3 reps, +2kg)
Incline (1) dumbbell bench: 6x24s
Dip machine: 13x70 (+5kg)
Hammer curl:
9x16s (-6 reps, +2kg)
12x10s
Decline sit-up:
7x10 (-9 reps, +5kg)
5xBW
Good session again with lots of improvements. That’s an all-time PR on the dumbbell OHP, it was 8x17.5s before. Weirdly going from BW to 5kg on the sit ups didn’t feel much different but from 5kg to 10kg was a huge jump in difficultly.
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07/05/21
Bike Ride - Endurance
Was supposed to be 1.5hrs high zone 2 - low zone 3 but about 40 minutes in my seat post slipped down and I couldn’t get it to stay back up. The thread on the bolt clamping it was rubbish and had basically worn away so I couldn’t tighten it. Had to ride the 8 miles home either standing or with the seat at its bottom which was surprisingly hard.
Anyway, got home, cleaned all the grease off the seat post which probably wasn’t helping then went straight to the shop for a new bolt. Once that was done I was ready to go again so…
Bike Ride - 4 Mile Time Trial
Can’t remember if I’ve mentioned it before but there’s a 4 mile loop near my house that I used to ride a lot and I like to use as a sort of test how I’m doing. My old PR from September was 18:49 with an average speed of 13.6mph and today I did it in 16:05 with an average speed of 15.8mph and a headwind. Pretty happy with that.
The picture above includes a little warm up too but lap 2 below is the actual loop.
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09/05/21
Bike Ride - Club Ride
Would have been pretty easy but didn’t eat enough so my energy levels were dwindling a bit by the end. Usually I have a sort of cheat meal on Saturday night but all I had last night was a whole chicken.
I’m in an awkward place now where this level of ride is a bit too easy but the next one up is a bit too hard - it’s 1-2mph faster and 10-30 miles longer. Saying that, I now have a working set of wheels with good road bike tyres on which I’ve been told will probably be 1-2mph faster. I’ve not been out on them yet but if so that gets me partway there. There’s no organised rides next Sunday so I’m going to attempt a longer one on my own and then I can see how I am with the longer distance too.
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T-ransformation 2021 - Week 18 Summary
Average weight: 77.53 (-0.64kg)
Unfortunately didn’t eat particularly well last week and had a lot of meals out so the days I did track don’t really tell the full picture. Still some weight loss which is good but it’s basically what I gained over the last couple of weeks.
This week I’ve had to move back to university for a few days to finish some final bits of work I have to do in person. To make my life easier I’m not tracking my food but I feel like I’m making fairly good choices most of the time. However, there’s going to be a few meals out this week so I’m not expecting too big of a weight loss.
Only other thing to report - my legs are looking really skinny and I’ve only just noticed. I’ve always carried quite a bit of fat on them but in such a way that they looked pretty good. Now I’ve lost weight though they look tiny. Not sure when that happened but i haven’t lost much weight recently so I’ve either recomped or just not noticed. Anyway, no more skimping on legs once this weight loss is over.
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10/05/21
Upper Body
Smith incline bench: x4, x7
Shoulder press machine: x5, x13, x9
Hammer dip machine: x18, x13
Low to high hammer row: x15, x12, x12
Lat pull down: x13, x9, x13
Cable lat row: x12, x8, x9
Lateral raise machine: x20, x15
Did this in some random gym I found that did one off sessions. Didn’t even look at the weights since they won’t compare to at home but did take pretty much every set to failure. Was a bit more volume than I usually do so might struggle a bit with my next session.
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Good to see the progression with the cycling my man. You’re doing great man,
Cycling is so fuxking tough man. Kudos
@ChongLordUno cheers mate, I’m really enjoying having something new to put my energy into and I like the results it gives me.
13/05/21
Bike Ride - Endurance
I’ve got a Garmin head unit now which has built in training plans. I’m going to start following one of those either 3 or 4 days a week with the goal to improve my performance over a 75 mile ride.
14/05/21
Upper Body
Hammer pull-down:
12x80 (+1 rep)
9x60
Hammer low to high row:
8x50
10x40
Seated dumbbell OHP: 6x18s, 11x14s
Incline (1) dumbbell bench: 7x20s
Dip machine: 2x15x40
Hammer curl: 2x15x10s
Strength was way down today, I’m guessing due to not recovering from the extra volume on Monday but could also be because my diet hasn’t been as ‘clean’ this week. Anyway effort is still there while that’s the case, until I’m gaining weight I’m not going to stress about numbers going up.
14/05/21
Bike Ride - Threshold Intervals
5 mins Z2
5 mins Z3
5 mins Z4
3 rounds:
First workout of the new plan.
Going to cycle 4x a week: Tue, Thu, Fri, Sun then lift 2x a week with full body on Monday and upper on Thursday. Probably going to be tough to get it all done and will struggle to recover but I’m doing it as somewhat of a challenge. The end date for the cycling plan is Sunday 25th July where I want to do a 75-100 mile ride with an average speed of 16mph or more. After that I’ll probably go back to 2x a week cycling and lift 3x a week until winter where I will probably only cycle once a week and will push the gym work and eating hard.
I’m really enjoying cycling right now when the weather is nice and like the idea of yearly periodisation. I’ll probably ‘bulk’ over winter and cycle less then ‘cut’ in spring/summer as I cycle more.
16/05/21
Bike Ride - Endurance
Was supposed to be two hours in zone 2 but ended up mostly in zone 3 and 4. Felt really good though, I think because I’ve been eating lots all week.
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T-ransformation 2021 - Week 19 Summary
Not much to say this week, I didn’t even get weighed. I had a busy week socially, ate out most days and have had 5-10 brownies and about 3 big cookies in the last few days alone. It’s actually been really nice mentally to take a break from worrying about food and just eating whatever I want. I’m actually fed up if it now though and am looking forward to eating ‘clean’ again tomorrow.
I’m going to go hard on the diet these last two weeks of the T-ransformation and see how much fat I can strip off (within reason). After that I’m still deciding if I want to continue the weight loss, probably to lose about another 5kg, maintain where I am or start gaining weight slowly.
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Two went well and two weren’t great. For the hard ones, it seems as though lots of people did really bad, like didn’t attempt half of the paper bad, so there’s a chance they’ll be moderated to improve everyone’s grades a bit but hopefully I’ve done good enough for what I need anyway. I’m just glad they’re out of the way. Thanks for asking.
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