Honestly, I’m not sure. 
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Well I spent like 40 minutes having moonflower explain how to do all kinds of fun stuff on here last night. We don’t even want to get into the disaster that is my log. So I’m sure you are doing great! 
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How do you add a tag to your post for the t-ransformation2026 challenge?
I’m going to be modifying my training slightly for this challenge. I’m going to be focusing on compound movements in the 5-8 rep range and everything else in the 8-12 I’ve been doing.
Today:
- 30 minutes of yoga
- 20 minutes of walking at 3mph at 10 degree incline
- Weights (all in lbs):
- Deadlift: 6x215, 6x215, 6x215, 6x215
- Squat: 7x135, 7x135, 7x135
- Barbell Calf Raise: 12x190, 10x205, 8x220
- Sit Ups: 4 sets of 11 with 25 extra pounds
Tomorrow, no weightlifting. Will have to figure out more time for doing boxing training. I plan on sprinting tomorrow and doing some plyometrics.
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Did not want to workout today but did it anyways. That squat and deadlift day has let me a shell of myself.
- Barbell Incline Bench Press: 6x180lbs, 6x180, 5x180, 4x180
- DB Incline Fly: 10x30 lbs per db, 10x30,10x30,10x30
- DB Incline Bench Press: 8x55 lbs per db, 5x60, 5x60, 5x60
- Barbell Shoulder Press: 7x100, 7x100, 7x100
- EZ Bar Skullcrusher: 10x72 lbs total, 4x77, 4x77
That’s it folks!
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Another good day. I love back workouts.
- Yoga for 30 minutes
- 20 minute walk at 3mph and 10 degree incline
- Workout:
- Barbell Row: 7x170lbs, 7x170, 7x170, 7x170
- Lat Pulldown: 7x140 lbs, 5x150, 5x150, 4x155
- DB Reverse Fly: 8x25lbs per db, 8x25, 8x25, 8x25, 8x25
- DB Bicep Curl: 9x35lbs per db, 9x35, 9x35, 9x35, 9x35
I’ll probably do some shadow boxing here in a little bit.
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No workouts to log today, but just had my final body scan done before I start my lean bulk.
I’m not sure why I wore boxers today but I didn’t want you all seeing my micropenis.
Here is a side by side picture of the past 5 months of progress.
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Good job!
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About to workout but before that, going to post my T-ransformation 2026 goals and initial measurements.
For the few people that follow this, I am not an experienced weightlifter. So if you have any advice or recommendations, I am all ears!
Goals
-
Lean bulk at half a pound of weight gain a week. This will put me roughly around 184 lbs after challenge is finished. My brother just went on TRT so I am considering it also. Not sure yet. Test levels are 280 after doctor visit. Doctor said I could if I wanted.
-
Work on my legs. Currently chicken legs with some knee issues. Will be doing leg workouts and working on explosiveness (jump squats, etc…)
-
Try to build out my chest. Having lanky arms makes this challenging. Especially with a garage gym setup. (Do more incline benches, more dumbbell work)
-
Work on my athleticism (sprints, jump squats, box jumps, jump rope)
Initial measures to compare a before and after:
- Current Squat e1RM: 166 lbs (Historical 1RM: 220 lbs)
- Current Deadlift e1RM: 250 lbs (Historical 1RM: 445 lbs)
- Current Bench Press e1RM: 223 lbs (Historical 1RM: 245 lbs)
- Current Barbell Shoulder Press e1RM: 120 lbs (Historical 1RM: 175 lbs)
Measurements:
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Jump squats like unweighred leaping out of the bottom position of a squat? Or jumping with a loaded barbell on your shoulders?
Workout Today:
- 10 Minutes Jump Rope
- Squat: 6x140 lbs, 6x140, 6x140
- Deadlift: 8x205 lbs, 6x215, 6x215
- DB Lunge: 7x45 lbs per db, 7x45
- Barbell Calf Raise: 10x205, 10x205, 10x205
- Sit Up: 4 sets of 12 reps with 25 added lbs
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I have medicine balls I was planning on using. Didn’t realize people did these with barbells. I’ll keep that in mind also.
Medicine balls, that’s cool. I was just gonna say take it easy with weighted jumps at first. Especially with the knee.
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Thanks for the advice. I’m planning on starting with just body weight. Do you usually program these on leg days or on off days?
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No problem, it’s fun to talk training.
All the guys I listen to say to do jumps on leg days. Early in the workout, before the Big lifts. Or during warm up sets for the big lifts.
Off days could be cool, just make sure you plan it so they don’t mess up recovery and progress on lifting days.
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Workout Today:
- 30 minutes Yoga
- Barbell Incline bench: 6x180lbs, 5x180, 4x180
- DB Bench Press: 7x70 lbs per db, 6x70, 4x70, 4x70
- DB Incline Fly: 10x35 lbs per db, 10x35, 10x35
- Barbell Shoulder Press: 7x100lbs, 5x105, 5x105
- EZ Bar Skullcrusher: 10x72 lbs total, 10x72, 7x72, 4x72
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Workout Today:
- 30 Minutes Yoga
- Barbell Row: 8x165 lbs, 7x175, 5x175
- Lat Pull Down Neutral Grip: 11x120, 9x130, 7x140, 6x140
- Upright row: 7x75, 7x75, 7x75, 5x80
- DB Reverse Fly Seated - 12x20lbs per db, 12x20, 12x20
- EZ Bar Curl: 12x72 lbs total, 10x82, 8x82, 7x82
I’m planning on doing some form of cardio tonight. Probably boxing but may go on a hike with my daughters.
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Workout Today:
- 30 minutes yoga
- Squat Jumps (Bodyweight): 20 reps, 10 reps, 10 reps
- Back Squat: 5x145 lbs, 5x145, 5x145
- Barbell Romanian Deadlift: 7x180 lbs, 6x190, 6x190, 5x195
- Barbell Calf Raise: 12x190 lbs, 10x205, 8x220
- Sit Up: 12x35 lbs, 12x35, 12x35, 12x35
Slowly working my way up on my legs. The squat jumps are a fantastic warmup. I’m sure once I start adding weight they will hinder squat performance.
How does everyone train calves? Is it better to do daily calf work? Just calf raises? Does incline walking with weighted vest help build calves at all? Something I’ll research also.
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@DORITO introduced me to 3 minutes of hell: AMRAP calf raises for 3 minutes.
So far, I’ve just done standing with bodyweight and seated with a short BB and some weight across my knees—no idea if it’s doing anything for my calves, but the burn is incredible!
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Sounds good. I’ll give it a try. I used to use Barbell Medicine templates and they had similar training in terms of just AMRAP in a certain time frame.
I want to say it was just for maybe accessory back work but it’s been a few years.
I thought about going back to their training but I hate RPE.
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Workout Today:
- Yoga 20 Minutes
- Barbell Bench Press: 12x140lbs, 10x150, 9x160
- DB Incline fly: 9x40lbs per db, 9x40, 9x40, 9x40
- DB Incline bench Press: 11x50 lbs per db, 11x50, 11x50
- DB Lateral Raise: 11x27.5 lbs per db, 11x27.5, 6x27.5
- EZ Bar Skullcrusher: 12x67 lbs total, 10x72, 8x77, 7x77
Workout felt good today. Will do some form of walking, boxing, etc… tonight for 20-30 minutes.
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