T-ransformation 2017: Colucci's Log

Training Training Logs
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Friday weight: 206.7. Plus a few ounces on my left ring finger.

Ate with reckless abandon Saturday, Sunday, and Monday; moderate restraint Tuesday and Wednesday; reasonable sense yesterday.

Thursday’s food:

  1. bigass coffee with stevia; 1 cup puffed rice cereal, 1/2 cup frozen cherries, 1tsp cinnamon, 2 scoops Metabolic Drive in water

2a pre) Indigo-3G
2b during) 1 scoop Plazma, 5g creatine (relatively easier session, didn’t warrant the extra scoop)

  1. Homemade chicken parm (skinless chicken breast, mozzarella, chopped tomatoes, low sugar sauce); bigass salad (lettuce/spinach mix, cucumbers, tomatoes, balsamic vinegar)

  2. 2 scoops Mag-10 in water, 5g creatine

No serious training this past week. Yesterday was the first kinda-sorta something. Putzed around with T-push-ups, chins, lunges, and the bike. Will play with the kettlebell later today and get back fully on track Monday for the home stretch.

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Congrats Chris!

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Huge in a Hurry was my first training book, bought it back in college. Still have the thing a decade later, look through it, and find great stuff. His tenants of bar speed, high frequency, & total rep counts helped me retain the image of an athletic guy in college despite the diet of almost exclusively beer and tacos.

If I had one criticism of the book, is that it was marketed to beginners and looking back through the content, there was really a big auto-regulation component to the program that I struggled with at the time. It has been calling my name though, sitting upon that shelf.

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Tuesday weight: 207.2
Friday weight: 207.0

Thursday’s food:
1a pre-bike) 2 caps Hot-Rox
1b during bike) 2 scoops Mag-10

  1. 1 scoop Metabolic Drive in water; 3 eggs in coconut oil, 2 handfuls Normandy veg; 1 slice grain toast, 1 tsp coconut oil

3a pre-pre) Indigo-3G
3b pre) Plazma, 5g creatine
3c during) Plazma

  1. 4 sausages, many-many peppers and onions, 1 slice fresh Italian bread; 2 glasses red wine.

  2. 2 scoops Mag-10

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Thursday training:

60-minute easy morning bike. Not part of the HIAH plan, but I’m getting desperate, err, I mean, the daily low intensity cardio can help with overall recovery. Yeah, that’s totally it.

A1) Face pull 50 total reps, 70 seconds between sets

A2) Push-up w/ hands on Swiss ball 50 total reps, 70 seconds between sets

A3) SHELC 50 total reps, 70 seconds between sets

B) Hanging knee raise 50 total reps, 70 seconds between sets

C) Bike intervals - 12 minutes. 45 seconds resistance 5/80-90 rpm, 15 seconds resistance 20/105-115 rpm

So, I was looking for a SHELC vid in case anyone was wondering (very cool move, BTW), and I found this one:

Poor guy posted it last year and it had 1 view. One. Like, nobody he knew or worked with even took a look at it. Seemed pretty sad, so enjoy your 15 minutes, Roy. And thanks for the vid.

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For sure. The idea of getting away from strict “sets and reps” is a big shift and kinda one of those things where you need to know what failure is in order to avoid it. Like you’re saying, beginners don’t really know what having 1-2 reps in the tank actually feels like and don’t usually have a good eye to watch bar speed mid-set.

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No lie. My “25 Heavy” sets would look more like 5,2,1,1,1,1,1,1… you get the picture.

Haha, it’s a tried & true on the list. As written, it doesn’t really work for my goals right now (strongman), but I can certainly re-examine it to see where i’d fit in some of those movements one of these days.

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Tuesday morning weight: 206.1

Monday’s food:

1a pre-bike) 2 caps Hot-Rox
1b during bike) 2 scoops Mag-10

  1. 1 scoop Metabolic Drive in water; apple; 3 eggs in coconut oil, fistful of spinach-kale mix, 1 Tbsp shredded cheese

3a pre-pre) Indigo-3G
3b pre) Plazma, 5g creatine
3c during) Plazma

  1. Had the weirdest, most random, severe craving for a tuna sandwich, so threw together an over-stuffed one for dinner. 3 cans water-packed tuna, 3 Tbsp mayo, diced cucumber, 2 slices grain bread (lightly toasted for sandwich perfection)

  2. 2 scoops Mag-10

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Monday workout:

60-minute morning bike. Afternoon lifting.

A1) Reverse-grip row 20 total reps, 40 seconds between sets

A2) Push press 20 total reps, 40 seconds between sets

B1) Power clean 20 total reps, 40 seconds between sets

B2) Cable crunch 20 total reps, 40 seconds between sets

C) Bike intervals 12 minutes. 45 seconds resistance 5/80-90 rpm, 15 seconds resistance 20/105-115 rpm

Little incident happened two racks over during the session: The pretty big guy who regularly benches 405 for reps was getting into an increasingly heated discussion with the even bigger guy who regularly front squats 405 for reps, arguing about a parking spot or a training client or something I couldn’t quite figure out.

The bigger-than-one-not-as-big-as-the-other manager had to step in and cool things off. FWIW, my money was on the front squat guy. He’s the same dude who, maybe a year ago, was next to us during a workout when he said to my girl, “You really do some hard work around here. It’s good to see."

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Friday morning weight: 204.9
So, that’s down 10 pounds in 4 months and the first time I can remember being 204-something.

Thursday’s food:
1a pre-bike) 2 caps Hot-Rox
1b during bike) 2 scoops Mag-10

  1. 1 scoop Metabolic Drive in water; 3 eggs in coconut oil, handful of Normandy veg; bowl of Normandy veg with garlic salt

3a) Indigo-3G
3b) New recipe - Chicken enchilada skillet thing. Diced grilled skinless chicken breast, salsa (tomatoes, bell pepper, onion), onions, grilled jalapeno, black beans, sour cream, shredded cheese, corn tortillas; 1 beer while grilling chicken, 1 with dinner.

  1. 2 scoops Mag-10, 5g creatine

Sliced my thumb pretty good while prepping the chicken, right where the knuckle bends. Will have to monkey grip everything for a few days. No biggie, just a nuisance.

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You gonna keep it going after the T-ransformation? I think it you keep it going you could easily break 200, and hell maybe even get to 190 or even 185 and really lean up.

How are you liking the HIAH? I am a Waterbury convert for the time being and will be working my way through his back catalog of programs here. That book has my eye since its his latest work and has his most up-to-date ideas.

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For sure. This plan should roll until the first week of July, then I have a month or so to keep things going to the August Check-in.

Really digging this particular routine. The “medium” day is actually the biggest asskicker. Left arm pull, right arm pull, little rest, left arm press, right arm press, little rest, left leg exercise, right leg exercise, little rest, repeat 4 or 5 more times. Just a ton of work that feels basically nonstop.

The book in general is pretty solid too. Anyone already familiar with CW’s info will see a lot of familiar principles (not too many mentions of 10x3 though, unless I missed them). It’s got six full programs - Get Big, Get Even Bigger, Get Strong, Get Even Stronger, Get Lean, and a 3-week intro/prep routine Get Ready.

I haven’t sat down and read it straight through though. One thing, the whole book is about 330 pages and about 100 of them are exercise descriptions (several chapters breaking down different lifts, everything from squats and deadlifts to cleans and snatches to, literally, 13 different cable row variations). That could be a plus or a minus, depending on what you’re looking for.

But it does also cover some of the science behind the how and why of his methods, some solid nutrition info, even a few (very basic) plans for cutting water as a finishing touch.

Definitely can’t hurt to grab a copy. I got one used/Like-New on Amazon for $25, but there are less-expensive ones out there (it’s about half that much on Kindle).

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Thanks for the info. He definitely seemed to get away from 10x3 (or any set/rep scheme) and just use a certain load (4RM, 15RM, etc…) for a certain amount of reps.

I like that, but like the old stuff too

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Fortunately not entirely relatable. But still, too close to home.

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Tuesday morning weight: 202.9 :yey:

Monday’s food:
1a pre-bike) 2 caps Hot-Rox
1b during bike) 2 scoops Mag-10

  1. 1 scoop Metabolic Drive in water; 1 cup puffed rice cereal, 1 scoop Metabolic Drive in water (as “milk”), 1 cup blueberry, 1tsp cinnamon; 1 cup pineapple.

3a pre-pre) Indigo-3G
3b pre) Plazma, 5g creatine
3c during) Plazma

  1. Cobb salad (lettuce, tomato, cucumber, bell pepper, bacon, Swiss cheese, turkey, avocado), White balsamic vinegar

  2. 2 scoops Mag-10

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Monday’s training - loading week

A1) Neutral-grip chin 10 total reps, 70 seconds rest between sets

A2) Decline bench 10 total reps, 70 seconds rest between sets

B) Deadlift 10 total reps, 70 seconds rest between sets

C) Bike intervals 18 minutes. 45 seconds resistance 5/80-90 rpm, 15 seconds resistance 20/105-115 rpm (Intervals were more boring than painful, so that’s… good?).

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Thursday morning weight: 200.4

Oh, you little tease, you.

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Pics from today.

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January to June comparison pics. Final before/after, 214 to 200.

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Once again, side pics show more difference than front-on. Not complaining, I’ll take it.

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Next due date is the August Photo/Vid check-in, so will keep on truckin’ til then.

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Stiiiiiiiil going.

Tuesday morning weight: 200.6.

Monday’s food:

1A pre-AM training) 2 caps Hot-Rox
1B during AM training) 2 scoops Mag-10

  1. 1 scoop Metabolic Drive in water; 4 eggs in bacon fat, 1 diced potato; bowl of salad (mixed greens, cucumber, bell pepper), apple cider vinegar, olive oil; bigass coffee with stevia [salad for breakfast because our CSA farm deliveries started and we now get a crapton of vegetables each week.]

3A pre-pre) Indigo-3G
3B pre) Plazma, 5g creatine
3C during) Plazma

  1. Big bowl of taco meat (ground beef, jalapeño, cumin, red pepper flakes, couple other spices), several Tbsp salsa, 1Tbsp sour cream, much Frank’s red hot; handful of corn tortilla chips; double Sazerac rye on the rocks

  2. 2 scoops Mag-10

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