Dec 29, 2023
Random Workout at my In-Laws
25lb DB Devil Press x 100
Time: 15min 20s
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Had a great one down here mate. And now only one day to the new year. Hereās to a cracking 2024.
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I forgot to mention that during this mini workout, my lats were actually starting to cramp towards the end. I was a little surprised by this, given that I would not have previously considered these to target my lats. Anyone else find this, or was it the case of my poor form?
Either way, I can still feel some tightness in my lats today!
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Dec 31, 2023
Well, that marks the final workout of 2023!
OHP
95 x 5
115 x 5
135 x 5
145 x 5
170 x 5
190 x 6
170 x 5
145 x 6
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10
Sandbag to Shoulder - 2 reps between each OHP set
150lbs x 2 (13 sets)
Bodyweight Pulls
Inverted Row x 10
Chin x 10
Inverted Row x 10
Chin x 10
Inverted Row x 10
Good workout, and a good pump to go along with it. Iāve been playing catch up with a few training logs, including Pwns, and liked his āpick something up and put it overheadā prescription. Todayās main lift covered the āput something overheadā, but I added the sandbag to shoulder between sets to adhere to the āpick something upā part. Iām going to try and employ this thought process more frequently with my workouts.
Iāll be taking some progress photos and measurements tomorrow morning, and taking part in this yearās Transformation Challenge. Iāll be cleaning up the diet (dry January to kick things off), to lose some fat and keep strength/athleticism as high as possible. Iām not heart-set on reaching a certain scale weight, but 205lbs would be a good target for me. This would be a ~12-14lb cut (to confirm tomorrow A.M.).
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T-ransformation2024 before photos in the link below. I am planning to take monthly photos for comparison (at least a front shot). Photos, waist measurements and scale weight will be tracked throughout the journey to gauge progress. I will try to remember to get waist and weight measurements tomorrow morning.
A good day of nutrition yesterday, consuming 8 whole eggs, 2 additional egg yolks (my son likes eating the egg white from hardboiled eggs), a chicken breast, several shrimp, some beef jerky, some venison summer sausage, veggies and a banana with peanut butter.
Eating will likely resemble this throughout the challenge. Eggs and meat making up the bulk of my calories with some veggies and fruit mixed in.
I just purchased a nice big rack of pork ribs that has a date with my smoker tomorrow. Food porn photos will be included.
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Jan 3rd, 2024
Morning Weight: 217.6lbs
Waist Measurement: 37.5" (at navel)
Nutrition from yesterday and today include:
Banana and peanut butter
Shrimp with broccoli and cauliflower
Chicken breast with bell peppers and carrots
Eggs cooked with spinach
Beef jerky
Smoked pork ribs (photos incoming)
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Nutritional plan continues:
Banana and Peanut Butter
5 eggs cooked in butter with spinach
Half rack of port ribs + hard boiled egg
3/4lb Ground Beef with carrots
Iām still feeling satiated, this has not yet felt like a cut at all (I havenāt totalled calories, so maybe Iām not in a deficit 
). I intend to run a very similar protocol for two weeks before having a bit of a ārefeedā day. I still have several pounds of Metabolic Drive left, so if weight loss stalls in a couple of months I will likely gravitate towards a modified Velocity Diet to continue progressing. Lots of time to experiment and change my mind between now and May 20, but thatās the plan at this point in time!
I was hoping to get a workout in today, but instead managed to finish installing baseboard in my basement rec room (still need to finish the hallway and one closet - but will need to paint more baseboard before that happens). Then caulked around the baseboard and door trim. Now we can FINALLY move furniture/stuff to their more permanent location (rather than simply shuffling it around the basement away from where Iām working). It will give our boys some more free space to play. Iām envisioning a lot of wrestling (which already takes place upstairs) and mini sticks 
.
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Jan 5, 2024
AirDyne: 10mins, 86cals
Poundstone Curls: 25lb Axle x 100reps
Whew, rough night last night. Battling fevers with both kids who were also up all night. I think I logged roughly 2.5 hours of sleep, so I just wanted to move my body a bit, but it was a very early night to bed!
Jan 6, 2024
Log C&P - clean once press away
75 x 5
125 x 5
175 x 5
195 x 5
225 x 5
175 x 5
125 x 5
Log C&P - clean each rep
75 x 10
75 x 10
75 x 10
75 x 10
75 x 10
Much better nightās sleep last night (still fevers, but less scary temps, and the kids were much less uncomfortable). This was a good workout, log felt strong today!
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Felt a little āsnackyā yesterday before bed so I went back to my old faithful 60s Metabolic Drive Mug Cake. It did the trick. Added a dollop of vanilla yogurt to the top.
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Lunch consisted of some air fried wings (Costco), some brussel sprouts, and some hard boiled eggs, courtesy of our backyard chickens (with extra ready for snack/later meals).
Wings: 400C for 16mins in air fryer
Eggs: Bring water to boil, add eggs, cover, turn off heat, 10mins in hot water immediately followed by an ice bath. Easiest way Iāve found so far for peeling the shell.
Brussel sprouts: Pan fried in butter, minced garlic, onion powder until cooked, then into air fryer at 400 for 5mins to crisp them up a bit.
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I donāt know if you noticed it yet folks, but there is finally some consistent posting going on in this log! Iām making a proper attempt for this T-ransformation (for myself, but I wouldnāt turn down a free bag of Metabolic Drive!).
Iām challenging myself to reach this level of leanness again:
Itās honestly hard to believe that this ^ was 7 years ago 
Letās have a look under the hood and see how much muscle decided to stick around during that time; Iām hoping the unveiling isnāt too disappointing!
Jan 8, 2024
Squat
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
345 x 5
385 x 10
315 5
135 x 50 (15+5+5+5+5+5+5+5) + = 4-5 breaths at the top
GHR
10
10
10
10
10
I had a goal to hit 6+ on my top set of squats, then I played with a 1RM calc and found out that 385 x 10 was E1RM over 500lbs - so that became my optimistic goal. Honestly, if I hadnāt figured that out before the workout, I might have stopped the grind at rep 8. I had to dig for those last two reps, and it feels rewarding to have done it.
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385 x 10ā¦dang 
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Thanks @whang, it was a tough set!
āāāāāā
The smoker made another nice feast for the family.
Also, I must admit, I consumed a few handfuls of these. First ācheatā of the new year. I donāt need to provide an excuse, but I sat beside my sick 4yo on the couch while we snuggled, watching some Paw Patrol and eating chips. His taste buds have been off for a few days, so just trying to get something on his stomach for Advil to kill his fever. He finally ate a burger, cucumber, and a clementine after we managed to get his fever back down.
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Amazing!
And youāre looking like an armored tank, man. Just huge!
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Haha, thank you so much. I really do appreciate it!
Whew, what a week. The Influenza Virus (swabbed by doc) swept through our household and hit hard. Both kids and my wife suffered some severe fevers, congestion, cough, sore throat, loss of taste, headaches, ear infections, and pink eye (a mix and match of symptoms between the three of them). Antibiotics and prescription eye drops were on the menu in my house. The Flu grazed me with some slight congestion and a scratchy throat, but nothing compared to the rest of the household! Must be all of those eggs, ribs and steaks Iām consuming? Hmmmā¦
Iām also nearing the end of a very large project at work, so there is some take-home work during my evenings and weekends right now. After this week, work should normalize for a little while.
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Jan 13, 2024
OHP
95 x 5
115 x 5
135 x 3
170 x 5
190 x 3
210 x 4 <-Video Above
190 x 3
170 x 5
BBB
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10
Chinups - neutral grip
10
10
10
10
10
For the BBB sets, Iām really trying to keep my elbows in front of me, not allowing them to flare. This seems to really activate my delts during the first half of the movement and then a quick switch to triceps. This is opposed to my typical āstrongman OHPā which is a bit more body english trying to find any way to get the weight overhead.
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