31 December 2018
Squat
45x15, 95x5, 135x3, 185x1
225x1 @ 6
255x1 @ 6
275x1 @ 7
295x1 @ 7.5
255x5 @ 8
255x5 @ 8
2-count Paused Bench
45x20, 95x4, 135x4
165x4 @ 7.5 (tired from the squat)
185x4 @ 7.5
185x4 @ 7.5
185x4 @ 7
RDL
45x20, 95x7, 135x7
165x7 @ 6
185x7 @ 7
205x7 @ 8
225x7 @ 9
2 hours later (after a meal)
Paused Ab Roller: 30
Lateral Raise: 60
Rear Raise: 60
Walking: 30 minutes
Alright folks. So after looking at my progress photos and being mildly unimpressed with my post-vacation paunch I’m gonna do the T-ransformation challenge. I think it’ll be pretty fun and might be an extra kick in the ass / light a fire under my ass / decrease the size of my ass.
Weight: 195 on the dot (in the morning after a cup of coffee and a protein bar)
Hope y’all have a good day. And happy New Year everyone
Happy new year little rat
you just keep adding weight nice and easy on your lift. I like it.
Any goals? other than the losing ass size.
Well I guess I’ll try to lose some fat and get some abs. And perhaps get out into the sun more to get a tan. I look like a ghost at the moment
1 January 2019
Elliptical
3 minute warm-up
30 second sprint, 150 second slow
(x7 rounds)
3 minute cool-down
2 January 2019
1-count Paused Bench
45x20, 135x5
185x1 @ 7
205x1 @ 7.5
225x1 @ 8
185x5 @ 8
185x5 @ 7.5
185x5 @ 7.5
185x5 @ 7
2-count Paused Squat
45x10, 135x4
185x4 @ 6.5
205x4 @ 7
225x4 @ 8.5
245x4 @ 8
Press
45x14
95x7 @ 6.5
105x7 @ 8 (damn)
115x7 @ 8
95x7 @ 6 (finally feeling in the groove)
115x7 @ 9 (shit nevermind)
Rear Delts: 100 reps in 5 minutes
3 January 2019
Exercise Bike
3 minute warm-up
30 second sprint, 150 second slow
x4 rounds
4 January 2019
Shoulder and Lower Body Warm-Up
Deadlift
45x5x10 EMOM, 135x3, 185x1
225x1 @ 6
275x1 @ 7
225x5 @ 7
225x5 @ 8
225x5 @ 8
Wide-Grip Spoto Press
45x5x5 EMOM, 95x4
135x4 @ 6
165x4 @ 6.5
185x4 @ 7.5
195x4 @ 8
205x4 @ 9.5
195x4 @ 9
Zercher Squat
45x2x7, 95x7
135x7 @ 7.5 (damn these suck)
155x7 @ 9 (fuck)
Incline Bench
45x8
135x8 @ 7
145x8 @ 8.5
145x8 @ 9.5
Was that a typo or did you just smack on 50 for fun
Nice Spoto too
Thanks my man. Nope not a typo. The program I’m doing has me doing a single then dropping back to a lighter weight for volume. I’m actually liking it a lot. It makes the volume sets feel pretty good
5 January 2019
Delts and Upper Back Stuff
Paused Ab Roller: 30
Walking: 30 minutes
7 January 2019
Squat
45x10, 95x5, 135x3, 185x1, 225x1
255x1 @ 6
275x1 @ 7.5
255x5 @ 9.5 (damn)
225x5 @ 7.5
2-count Paused Bench
45x30, 95x4, 135x4
165x4 @ 6.5
185x4 @ 8
195x4 @ 9
195x4 @ 9
RDL
45x30, 95x7, 135x7
165x7 @ 6
185x7 @ 7
185x7 @ 7
185x7 @ 7
Wide-Grip Chest-Supported Row: 3x20
9 January 2019
Shoulder Warm-Up
1-count Paused Bench
45x20, 95x5, 135x1
185x1 @ 6
205x1 @ 7.5
215x1 @ 7.5
185x5 @ 8.5
185x5 @ 8.5
175x5 @ 8
2-count Paused Squat
45x10, 95x4, 135x4
185x4 @ 6.5
225x4 @ 7.5
245x4 @ 9 (whoops went up too much)
Press
45x20
95x7 @ 6
115x7 @ 6.5
135x6 @ 9.5 (glad I’m back to pressing 135)
115x7 @ 8.5
Chin-Ups: 30
Got a membership to a new gym today. This gym was fucking awesome. It had tires, a prowler, chains, SSB, trap bars, really nice bench presses (where it’s really grippy), super nice bumper plates and squat racks, Olympic lifting platforms, etc. Plus, the base membership only costs $10 a month. All it covers is the weights and the bathroom, but shit - I don’t want personal training or group classes or the sauna so I don’t give a fuck. Pretty dope.
Back in school folks. About to head to campus. Time to make some gains this semester
10 January 2019
Band Shoulder Stuff: 100
Burpees: 100 in 20 minutes
11 January 2019
Yoga: 1 hour
I went to a free yoga class at my university gym this morning. Some of my friends went with me. Super fun. My legs feel nice and loose. I’m going to hit some deadlifts later after class.
11 January 2019
Deadlift
135x5, 185x1
235x1 @ 6.5
285x1 @ 7.5
235x5 @ 8.5
235x5 @ 7.5
Touch n Go Bench
45x20, 95x4, 135x4
185x4 @ 7
205x4 @ 8.5
185x4 @ 7.5
185x4 @ 7
Chin-Ups: 3x10
Incline Bench
95x8
135x8 @ 6.5
155x8 @ 9
135x8 @ 9
That is almost free !! Fk that is cheap
Hell yea dude. I’m lucky to be close to it
14 January 2019
Squat
45x20, 95x5, 135x3, 185x1, 225x1
275x1 @ 7.5
225x5 @ 7
225x5 @ 6
225x5 @ 6.5
2-count Paused Bench
45x15, 95x4, 135x4
165x4 @ 6
185x4 @ 8
195x4 @ 9
185x4 @ 7
RDL
45x20, 95x10, 135x7
185x7 @ 6
185x7 @ 6
185x7 @ 6
Prowler: 40 yards
+70 lbs (60 second rest)
+70 lbs (150 second rest)
+120 lbs (240 second rest)
+160 lbs
Even though many of these sets were at relatively low RPE, the workouts are feeling more mentally challenging every time. I weighed in a tad under 185 with my clothes on at the gym today, so I’ve at least lost some water weight and fat. It may be a couple more weeks before I really start to notice visible changes though.
What would be a troll way to get a bodyweight overhead press is just to lose a bunch of fat and then just grind there after my cut. If I haven’t yet gotten it at 195, maybe I can get it at 175 
16 January 2019
Incline Bench
45x15, 95x5, 135x3
185x1 @ 7
205x1 @ 7.5
185x5 @ 8.5
175x5 @ 9
165x5 @ 9
SSB
70x10, 120x4, 160x4
210x4 @ 7
250x3 @ 9.5
180x4 @ 6
180x4 @ 7
Press
45x15
95x7 @ 6.5
115x7 @ 9
115x7 @ 9
Chin-Ups: 3x8
GHD: 2x10
Prowler (40 yards)
155
245x5
