DJ of The Jungle - Just Keep moving!

Training Training Logs
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January 2, 2026
Tactical barbell - Operator - Week 5 Day 2 - Cycle 3.5

Spent this week relaxing a bit more, went to a cottage with a big group of friends and kids. Was a great time. Made a HUGE pot of chili outside in a blizzard and also drank a bit too much alcohol definitely felt it in training.

Time to get back to work!

KB Swings
48KG x 6 sets x 12 reps

Chin Ups
BW (235lbs) x 5 sets x 5 reps

Safety Squat (Custom transformer bar)
The owner of my gym makes custom equipment himself and supplies it to other gyms as well. This bar feels amazing, it’s a type of safety squat bar but has a lot more handles options that felt great for my shoulders and wrists.

135lbs x 5
185 x 5
225 x 5
275 x 3
315 x 3 sets x 3 reps

DB KB OHP
28KG x 4 sets x 3 reps

Today, January 3, 2026 - Got out for a 6 KM trail run to test out new Salomon trail shoes. First time with Gor-Tex material…it is legit…stepped in super slushy frozen water and socks were dry!
Got 5 sets of 5 rep chin ups in the back yard post-run!

Just Keep Moving!

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January 4, 2026
Tactical barbell - Operator - Week 5 Day 3 - Cycle 3.5

Was feeling really worn out, haven’t been getting the best sleep and just eating garbage…time to reel it back in!

KB Swings
48KG x 5 sets x 15 reps

Conventional Deadlift
135 x 5
225 x 5
275 x 3
315 x 3 sets x 5 reps
My knee still wasn’t feeling 100% and it seemed to have stemmed from Sumo deadlifts as I assumed earlier. Decided to do conventional as I haven’t pulled like that in a while.
Warm ups and first working set felt good, kept it at 3 plates instead of 365lbs bc I didn’t feel the power.
2nd working set I felt a weird sensation…in my groin/scrotum… wasn’t too painful or anything just uncomfortable…just felt like someone flicked me in the sack LOL sorry TMI.
It’s been just a little tender today and no bruising or anything…REALLY hope I didn’t get a hernia somehow…but just a strain :’( why is there always something??
3rd set felt fine no pain but a weird pressure sensation I haven’t felt before in pelvis/groin area.

DB KB OHP
28KG x 4 sets x 3 reps

Was scared to squat or anything after that feeling so I decided just to get some quad and hamstring curl work in.

Super Set Hamstring Curl Machine + Leg Extensions
130lbs x 3 sets x 15 reps

I will see how this feels in the next couple of days and go from there.
Also one of my main goals is to focus on more running and cardio this year and get some more trail and road races under my belt so will need to adjust my training to potentially TB Fighter to manage the volume from running.

Will be posting my Transformation challenge entry soon

Just Keep Moving!

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https://t-nation.com/tag/t-ransformation2026

Since I joined the 2026 Transformation challenge, I decided to fully change up my training to have a challenge within a challenge. I have always trained for strength and powerlifting style programs and linear progression etc.

Have always wanted to do some higher volume, lower weights etc.
Inspired by the volume monster @davemccright I made myself a program pretty much based off of what he outlined in his log.
Interested to see how this will translate to physique changes.

Did my first session last night, back and hamstrings. Haven’t sweat like that in a long time while lifting. The 30-45 seconds rest in-between sets is NO JOKE! Was tough to keep up with that for all sets as I may have overshot the weights on some of the exercises but adjusted as I went along.

Really looking forward to trying this type of training out as it’s completely different to what I’m used to!! This morning body is feeling good!
Also excited to have some dedicated arm training on the shoulder and arms day as my arms have always been lagging hard nut surprisingly since I mostly trained the main lifts.

January 8, 2026 - Back & Hamstrings

KB Swings
48KG x 6 sets x 12 reps
Still love me the KB swings to start will be keeping this!

Chin ups
BW (235) x 6 sets x 5 reps
I may need to drop this down to 6-8 sets of 3-4 reps. The last 2 sets were not as clean as I’d like!

Cable Rows
140lbs x 6 sets x 12 reps
Will drop this weight down a bit as well next week. Was tough to judge how I’d feel by set 6.

Lat Pull Down WIDE
110lbx x 6 sets x 12 reps
Good weight selection, felt a great contraction and stretch.

Back Extensions
BW x 6 sets x 12 reps

Barbell Stiff Leg Deadlifts
135lbs x 6 sets x 8 reps
Will use dumbbells next time just for ease of set-up.

Hamstring Curl Machine
90lbs x 6 sets x 12 reps

The volume is legit…ahah heart rate was up with the short rests between sets.

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10001132821080×2044 159 KB

Just Keep Moving!

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124

Wow great job! Love to see it!

Another option here would be to put your foot into a resistance band to help you. It should allow you to really focus on Mind muscle connection as well!

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Thanks for dropping Dave and for the suggestion!

I will do that next time to get the higher reps!

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Catching up on some logging! These first 3 workouts of the program are all to gauge the weights to choose etc.

January 9, 2026 - Shoulders & Arms

Barbell Overhead Press
45lbs bar x 12
65lbs x 6 sets x 12 reps
This felt okay, haven’t done BB OHP in a while so needed to get back in the groove.

Lateral Dumbbell Raise
15lbs x 6 sets x 12 reps
Good weight choice.

Seated DB OHP
25lbs x 6 sets x 12 reps
Good weight choice.

All arm exercises below were super sets for Bis and Tris
Barbell Curl
40lbs x 6 sets x 12 reps
A little too easy, will do 50lbs bar next time.

Rope Triceps Extension
160lbs x 6 sets x 12 reps

Seated Incline DB Curl
20lbs x 6 sets x 12 reps
These were tough to finish!

DB Skull Crushers
12lbs x 6 sets x 12 reps

Was planning to do 3 super sets for arms but literally couldn’t bend my arms bc of the pump and fatigue lol I guess that’s what I get for never hitting arms directly!

Just Keep Moving!

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January 11, 2026 - Quads & Chest

KB Swings
36KG x 6 sets x 12 reps
Will just continue to use the 48KG from now on, felt too light even though I worked up a good sweat.

Transformer SSB
135lbs x 6 sets x 12 reps
Decided to just start it off with 1 plate, and I kept it there because I really felt the burn and mind muscle connection!
Really trying to focus on the connection and stop myself from increasing the weight as the later sets feel hard!

Power Squat
180 (2 plates per side) x 6 sets x 12 reps
I may increase this to 3 plates next time as it felt too light even on the later sets but my legs were shaking and super pumped so this was still good.

Leg Extension Machine
100lbs x 2 sets x 12 reps
75lbs x 4 sets x 12 reps
Had to drop this, with this short rest periods couldn’t finish it with 100lbs.

CRAZY quad pump after this felt amazing!

I haven’t resolved my chest issues so still no actual pressing except for standing cable press and fly.

Cable Fly
140lbs x 6 sets x 12 reps

finished the workout with some scapula push ups and wall slides and a lot of lacrosse ball rolling of my chest and shoulder.

Excited to continue this program as I haven’t felt these kind of DOMS in years so it’s exciting! :smiley: Trying to channel that Dave positivity as well!!

Just Keep Moving!

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January 13, 2026 - Back & Hamstrings

KB Swings
48KG x 6 sets x 12 reps
Will increase this to 7 sets next week!

Banded Chin Ups
BW-green band x 6 sets x 10 reps
Felt way more controlled but topped out at 10 reps. The last 2 sets were hard! Really felt the short rest periods again!

Seated Cable Row
120lbs x 6 sets x 12 reps

Lat Pull Down
105lbs x 6 sets x 12 reps
Will go up next week again.

Back Extensions
25lbs plate x 3 sets x 12 reps
Just body weight x 3 sets x 12 reps

DB Stiff Leg Deadlifts
120lbs x 6 sets x 12 reps

Hamstring Curl Machine
100lbs x 6 sets x 12 reps
will go up next week 10-15lbs.

Felt like another great sessions! Although I may have tweaked my neck on the very first set of KB swings.
Worked up a great sweat and really felt each muscle group I worked!
Was a win on the nutrition side last couple of days. No unnecessary snacks. Back on my cottage cheese and turkey sticks routine!

Just Keep Moving!

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Crazy snowstorm started last night and is still going strong today!

I’m hoping the roads will be cleared by this evening to get to the gym safely…if not I will dust off my short axle bar and get my arm and shoulder work in today.

For now, here are some chilly chin ups! Was definitely feeling my back workout from day prior. Even 5 reps was tough.

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Catching up on some logging over the past couple of days.

January 15, 2026 - Shoulders & Arms

Barbell Overhead Press
65lbs x 6 sets x 12 reps

Lateral DB Raise
15lbs x 6 sets x 12 reps

Seated DB Overhead Press
20lbs x 6 sets x 12 reps

Supersets of all arm work below:
Barbell Curl
50lbs x 6 sets x 12 reps
Rope Tricep Pushdown
140lbs x 6 sets x 12 reps

Seated Incline Thompson Fatbell curls
18lbs x 6 sets x 12 reps
Single Arm Cable Tricep Extension
60lbs x 6 sets x 12 reps

Had a really good pump after this, will add a 3rd superset next week potentially but my arms feel fried!!! Upped the weights a little compared to the previous one so I’m happy!

Just Keep Moving!

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January 17, 2026 - Quads & Chest
Had a big chunk of time on Saturday night so decided to take advantage and really hammer the quads and get my chest rehab work in.

KB Swings
48KG x 8 sets x 12 reps
Added additional 2 sets! Worked up a good sweat and felt my entire posterior chain!

Rogue Safety Squat Bar (70lbs)
160lbs x 3 sets x 12 reps
First time trying this bar instead of the usual SSB bar made by the owner. This one was WAY more uncomfortable not sure why, was digging into my shoulders. Abandoned after 3 sets.

Belt Squat
180lbs x 6 sets x 12 reps

Power Squat
180 x 12 reps
270 x 3 sets x 12 reps
360 x 2 sets x 12 reps
This one was hard to gauge the weights to use as last week my legs were shaking with 2 plates per side, this week 4 plates felt good.

Leg Extension
120lbs x 2 sets x 12 reps
100lbs x 4 sets x 12 reps
Quads were properly destroyed after this, was walking funny onto the chest movements.

Standing Cable Chest Press
120lbs x 6 sets x 12 reps

High Incline Thompson Fatbell Bench press
26lbs x 6 sets x 12 reps
This actually is the first chest pressing movement on a bench where I didn’t feel the crunching and pain. Will continue to work on it slowly bringing down the incline.

Body slowly adapting, the DOMS have subsided so I’m excited to continue getting the sessions in!

Haven’t been taking any videos recently as the weights are pretty light so no form breakdown or anything interesting to watch.

Will get some ice cold chin ups in tonight as it is currently -17 C so will be fun! :smiley:

Just Keep Moving!

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I can sympathize with the freezing cold sessions man! Love seeing you getting more and more adapted to the high volume!!

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January 19, 2026 - Hamstrings & Back

KB Swings
36kg x 5 sets x 15 reps

DB Stiff Leg Deadlifts
150lbs x 6 sets x 12 reps
Still my all time favourite hamstring exercise. Always feel the best stretch and contraction with these. Hamstrings got a crazy workout from this!

Single Leg Hamstring Cable Curl
45lbs x 2 sets x 12 reps
35lbs x 4 sets x 12 reps
Had to drop it down after second set, the short rest is still getting me on certain exercises!

Seated Calf Raise
70lbs x 6 sets x 12 reps
Too easy will adjust next week although I hardly ever do

Assisted Pull Up Machine (Wide)
BW (230) assisted with 100lbs
130lbs x 6 sets x 12 reps
Crazy pump from this, haven’t used this machine in ages. Really felt my back working.

Seated Cable Row
120lbs x 6 sets x 12 reps

My back was crazy pumped and fatigued after these, especially the assisted pull ups holding it super wide. Decided to call it there. Still a great deal of volume!

Got in 1 set of chin ups outside before the workout as well…it was -12C felt like -23C with windchill.

Tonight I have a planned rest day but will get at least 10K steps in so all is well!

Just Keep Moving!

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Shirtless?
Didn’t mean that to sound pervy. I meant cause it was so cold were you still going hardcore.

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Confirmed!! :grin::flexed_biceps:t2:

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I worry for your sanity. Lol

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I read Wim Hof’s book too many times and more recently Michael Easter’s Comfort Crisis….95% of my day is in super comfortable conditions which annoys me…so just finding random ways to get uncomfortable :sweat_smile:

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Yeah. My husband is of a similar mind. I think that’s why he runs ultramarathons. It would probably behoove me to be a bit more uncomfortable more often.

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Wow! Ultra’s are next level commitment! I would love to get to that one level one day. I’ve only managed decent distances by bike not running …yet!

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January 21, 2026 - Shoulders & Arms

Started with an easy Concept 2 bike ride 10 minutes for warm up!

Barbell OHP
45 x 12
65lbs x 4 sets x 12 reps
75lbs x 2 sets x 12 reps
Tried to move up to 75 but was a grind on the last 2 sets. I will stay at 65 for now and add additional sets instead!

Thompson Fatbell Lateral Raises
18lbs x 6 sets x 12 reps

Super set with

Thompson Fatbell Seated OHP
26lbs x 6 sets x 12 reps

My shoulders were feeling this super set! My right side still feels all jacked up from my bike accident…Canadian health care system is a joke…soonest MRI appointment is April at 1 AM…sigh. Thankful my injury doesn’t stop me from living my life and am not in chronic pain!

Barbell Curl
50lbs x 5 sets x 12 reps
60lbs x 1 set x 12 reps
Will do all sets with 60lbs next week. The lighting in this section of the gym makes it look like I actually have biceps…motivating for arm day!!

Rope Triceps Pressdown
160lbs x 6 sets x 12 reps

Seated Incline DB Curls
20lbs x 6 sets x 12 reps

Tricep Rope Overhead Extension
160lbs x 6 sets x 12 reps

Hammer DB Curls
20lbs x 4 sets x 12 reps

My right side was destroyed after these super sets, especially right tricep so left out the final super set.

It’s crazy how dead my arms feel during the workout but I don’t have any bad DOMS days after. I think it’s the short rest periods!

Feel like I see a little bit of physique progress already after 2 weeks of higher volume! Joints feeling great though it’s nice not having my hip flexors or knees aching! Planning to do this for 6-8 weeks total depending how it feels moving forward and might go back to Tactical Barbell Fighter, 2 days of lifting and 3 days running as my wife and i will be signing up for a half marathon and I really need to up my running game. Will need to manage volume accordingly!

Just Keep Moving!

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