20/11/2019 :
PULL :
BW : 94,4kg
Seated leg curl, 3x r1’30
14,12,10x50kg
RDL 1Top 1(2)Bo, r2’
7x120kg
10x100kg
Underhand pulldown 3x, r2’
10,9,8x73kg
Rowing 1 arm 3x, r1’
12,12,12x30kg
Pullover cable ss cable row
12,12,12x36kg / 12,12,10x59kg
Incline DB curl 3x, r1’30
12,11,9x12kg
Run the Rack hammer curl
8x20kg 8x14kg 12x10kg 20x6kg
22/12/2019 :
BW = 94,2kg
LEGS
A. Adductors 3x, r1’30
15x32kg, 15x41kg
20,18,15x54kg
B. Lying leg curl 3x, r1’30
12x32kg
15,14,12x50kg
C. Front squat smith 2x, r2’
12x20kg, 8x40kg
8,8,6x1,5pps
D. Hack squat 1top, 2backoff, r3’
8x1pps, 6x2pps
4x3pps (+1)
6x2,5pps (=)
10x2pps (=)
E. Rear lunge with barbell 3x, r2’
12x20kg
x40kg✖ *NOT TODAY
F. Leg Press 1top, 1 backoff, r2’
10x2pps, 10x3pps
10x4pps (+1)
15x3pps (+3)
Bonus one leg leg press :
6x1pps 
G. Calf 3x, r1’30
15,14,x1,5pps
New year, new goals !
I am not participating in the T-transformation Challenge this year, but I intend to do my personal challenge : lose about 10kg for June.
I started to track my food (never done before) and I started a FullBody 3x / week.
Here is the first day :
FB1.1 (31/12/2019)
Barbell Incline Press : 4-4-4-4 x 90kg
Lying Leg Curl : 12 x 45kg 10-10-10 x 50kg
Leg Press : 12-12-12-12 x 160kg
Cable Pullover : 15-13-12 x 45kg
Cable Seated Row : 12-12-12 x 59kg
Cable Curl : 12-12-10 x 45kg
FB1.2 (02/01/2020)
Weighted Chin ups : 5-5-5-5x4kg
Incline DB Bench Press : 6-6x40kg 8-6x34kg
CG Bench Press : 8-8x80kg 9-9x70kg
Seated Leg Curl : 15-15-12x45kg
Leg Extension : 15-15-15x32kg
Adductor : 15-15-12x59kg
FB1.3 (05/01/2020)
Hack Squat : 6-6x3pps 8-8x2.5pps
Machine Pulldown : 10-10-10-8x68kg
Barbell Bent Over Row : 8-8-8-8x80kg
Dips Machine : 15-15-12x72kg
Cable Cross Over : 12-11x12.5kg 15x10.2kg
DB Lateral Raise : 12-12-12x10kg
FB2.1 (07/01/2020)
BW = 94.1kg
Barbell Incline Press : 2-1x100kg 5-5x90kg
Lying Leg Curl : 12-12-11-10x50kg
Leg Press : 15-15-15-15x160kg (4pps)
Cable Pullover : 15-15-15x45kg
Cable Seated Row : 13-13-13x59kg
DB Hammer Curl : 10-10-12x16kg
To improve my progress monitoring, I received for Christmas a “smart” scale and a connected watch.
Scale : Balance Wi-Fi avec composition corporelle et santé cardiovasculaire - Body Cardio | Withings
Watch : Montre connectée hybride - Steel HR | Withings
With this devices I can follow :
FB2.2 (09/01/2020)
BW = 93.6kg
Weighted Chin ups : 5-5-5-4x6kg - (I did 5 reps in the last set but it was awful)
CG Bench Press : 8-8-8-8x80kg
Incline DB Bench Press : 7-7-6-6x34kg - (I switched the CG bench and the DB)
Seated Leg Curl : 15-15-15x45kg
Leg Extension : 12-12-12x36kg
Adductor : 15-15-15x59kg
Not such a bad session despite a rough night … (Sleep score = 45/100)
I got a fitbit watch in march 19 , primarily to monitor my steps and sleep.
Big eye opener, as even if you go to bed at 2100 and wake 0500 , that very rarely equates to 8 hrs. I get 5-6 hours of good sleep in that time at best.
@tj55 I don’t know the Fitbit interface, but the Health Mate interface is like this (for the sleep detail)
looks almost identical , i can’t read French? but i’m guessing the 4 different colors represent , light sleep, deep sleep, Rapid eye movement sleep and awake
Durée = Duration
Profondeur = sleep depth
Régularité = sleep time and regular bedtime
Interruptions = number of awakening during sleep
Bar graph :
Light blue = light sleep
dark blue = deep sleep
Grey = awake
FB2.3 (12/01/2020)
BW = 93.8kg
Hack Squat : 6-6x3pps 11-10x2.5pps
Neutral grip Pulldown : 10-10-8-8x66kg
Barbell Bent Over Row : 8-8-8-8x80kg
Dips Machine : 15-15-15x72kg
Cable Cross Over (low to high) : 20-20-17x5.7kg
DB Lateral Raise : 12-12-12x10kg
My weekly recap :
-0.57kg last week, I aim for about -0.45kg/week, so it’s perfect !
No cardio last week but I increased my footsteps (back on a normal schedule after the holidays).
FB3.1 (14/01/2020)
BW = 93.4kg
Barbell Incline Press : 5-4-3x90kg 7x80kg
I felt a little pain in the shoulder, I didn’t take too much risk
Lying Leg Curl : 12-12-12-12x50kg
Leg Press : 10-10-10-12x180kg (4.5pps)
Cable Seated Row : 15-15-15x59kg
Cable Pullover : 10-10-10x50kg
DB Hammer Curl : 12-12-12x16kg
FB3.2 (17/01/2020)
BW = 93.6kg
Weighted Chin ups : 5-5-5-5x6kg
CG Bench Press : 10-10-10-10x60kg
Incline Shoulder Press (machine) : 10-10-10-10x41kg
I did drop the weights on the push exercises due to my shoulder pain felt on Tuesday. And today no pain at all. I will go up slowly to limit the risks.
Seated Leg Curl : 15-15-15x45kg
Leg Extension : 13-13-15x36kg
Adductor : 12-12-12x63kg
FB3.3 (19/01/2020)
BW = 93.2kg
Hack Squat : 5x120kg
I did only one set because I hurt my low back at the fifth rep…
Lat Pulldown : 10-10-10x66kg
Seated Machine Row : 12-12-12x41kg
Machine Shoulder Press : 12-12-12x36kg
Deadskull : 12-12-12x30kg
One arm Cable Lat. Raise : 20-20-20x3.4kg
The pain felt during the hack squat resulted in a lumbago… One week work stoppage, zero training, all perfect…
The last two weeks recap :
Week 3
Week 4
Down to an average weight of 93.1kg (1.34kg down since 1st january) 
I think that this injury reinforces the idea of changing things in my training.
I want to focus a little more on the “yoke” area to look a bit more muscular.
(And if possible improve my arms)
Here is the training :
Pull :
Pullover 3x12-15
Deadlift 3x8-12 ?
Pulldown 3x8-12
Seated (chest supported) row 3x8-12
Shrug 3x15-20
+Triceps
Push :
Rear delt cable 3x12-15
Incline CG bench press 3x8-12?
High incline DB Press 3x8-12
Upright row 3x12-15
Lateral raise (DB or Y cable Raise) 3x15-20
+Biceps
Legs :
Leg curl 3x12-15
Leg Extension 3x12-15
Hack Squat or Leg Press 3x12-15
RDL 3x12-15
Adductors 3x15-20
+Calf
Not sure yet about the set and reps for the deadlift and the CG incline BP.
Maybe training in higher rep range will be beneficial??
I went on a few logs and : What did you do to have those big arms @TrainForPain ???
I see ‘i want to be yoked’ but see no Snatch Grip high pulls . . . add them in 
