12/29/20, Tuesday, Cardio
Treadmill
- 30:00, 2.14 mi, 0 - 4.0 incl
- Three 1/4 mile intervals, 2:1 walk : jog time, incline walk remainder
Exercycle
- 13:00, 3.61 mi, 8 resist
3 Likes
Totes yuck, bros and sisses. I posted my pics on the T-ransformation thread and I want 'em here as well to record my starting point. I’m going to reorient my training and diet towards fat loss. Here we go!
6 Likes
I think you accidentally posted them in @Frank_C’s log, actually.
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Really?? Weird, I’ll check! Thanks for heads-up.
12/30/20, Wednesday, Legs!
Warm-up, 3 rounds:
- hanging leg raises - bw x 10
- standing long jumps - bw x 3
- 45* back raises - bw x 10
Sumo Smith low rack pulls
- 145 x 10
- 185 x 5
- 225 x 4
- 255 x 3
- 285 x 2
- 315 x 1
- 340 x 5
Reverse goblet lunges
- 20 x 2 x 9
Walking DB lunges
- 20 x 2 x 9
Seated leg curls
- 145 x 3 x 10, supersetted with
Goblet squats
- 75 x 3 x 12
Arc trainer
- 15:00, 0.70 mi, 25-30 resist, 5-15 incl
2 Likes
Fucking jacked mate. Good to finally see you in the flesh
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Thanks, mate! (gonna appropriate that word, because it’s a good 'un.) I have more flesh than I’d like right now, but it’s temporary. It’s nice to be more fully involved 'round 'ere.
Crazy taper man.
Once again it’s the unassuming posters like yourself who always turn out to be the dark horses.
As opposed to the folk who post endless streams of bullshit and turn out to have the worst physiques
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I never thought of that, perhaps because I rarely see my back 
Thanks for pointing it out! I took the rear double biceps pic because that’s my most-muscular area, and I wanted to assuage my ego a bit.
Your abdominal leanness is admirable and one of the motivators for me to join. You’ve shredded in the last few months.
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Cheers mate. Glad to be of help to your jacked ass
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I’m glad I’m not the only one who thinks this. I see people post enough to believe they know what the hell they’re doing. And then I’m caught off guard by the T-ransformation entry…
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Right?! I should’ve not posted my pics and maintained an aura of mystique 
4 Likes
1/1/21, Friday, Cardio
Treadmill
- 25:00, 1.50 mi, 0-4.0 incl
Light 'n quick walk, which was refreshing and energizing. Upper body pump day tomorrow.
1 Like
1/2/21, Saturday, UB pump
Warm-up
- Laterals, rear flyes, tri ext, curls, OHP x 10lbs x 15
Low incline DB press
- 45 x 15
- 55 x 8
- 65 x 13, 11
- 60 x 12, 12
Washed-Up Meathead prescribes work sets of 4 x 12-15, and I’m going to follow W-UM for a couple months nearly as written, so I’ll do all 4 work sets next week with the 60lb dumbbells.
Face pulls
- 15 x 8
- 25 x 4 x 12, supersetted with
Pull-ups
- bw x 4 x 5
Elbow tendonitis has flared up, but the forearm work should fix it. To whit:
EZ reverse wrist curls
- 40 x 15, 15, 12, supersetted with
Behind back cable wrist curls
- 80 x 12, 12, 10
Standing DB OHP
- 45 x 4 x 9, supersetted with
MAG pulldowns
- 85 x 3 x 9
Recumbent bike
- 15:00, 4.07 mi, 9 resist
3 Likes
I really need to add these back in.
1 Like
I go through phases of doing them. Lately, I’ve become ok with face pulls once a week and rear delt flyes on my other upper body day. Do you use them for a warm-up or in the workout itself? This was my first time doing them in the workout, and I enjoyed it.
I used to do them as part of the workout. Just haven’t done them.in while.
1 Like
1/3/21, Sunday, Cardio
Treadmill
- 30:00, 2.25 mi
- 4 walk/jog 1/4-mile intervals, 0 incl jog, 2.5 - 3.5 incl walk
3 Likes
1/5/21, Tuesday, UB - ME
Smith bench
- 95 x 12
- 125 x 5
- 145 x 2
- 165 x 1
- 185 x 6
- 165 x 4, 5, 6, supersetted with
Wobble-cable row machine
- 125 x 5
- 150 x 5
- 175 x 4 x 9, supersetted with
MTS chest press machine
- 80 x 10, 7, 7
- 60 x 7
Pec deck
- 100 x 2 x 12
350 sets of:
- DB twist curls - 30 lbs x 52
- 1-arm DB triceps ext - 25 lbs x 54
- Lateral raises - 20 lbs x 42
4 Likes
1/6/21, Wednesday, Cardio
Treadmill
- 30:00, 2.16 mi, 0 - 5.0 incl
- 0.25 mi warm-up, 0.75 mi jog, incl walk remainder
My long-term running goal is to build back up to a 5k jog in 27:00. Since my ankle doesn’t have full range of motion, my running pace is slower than I’d like. But, I CAN run!
The primary milestone is a 1.5 mile run (mile-and-a-half-stone?! lol), with each half-mile being the morale boost along the way. My body does well with two runs per week, which is what I plan to do.
One treadmill day focuses on quarter-mile intervals and the other on distance. I’m going to stay at four intervals right now, gradually increasing speed. On distance days, I plan to add at least 0.05 miles each week, which will bring me to 1 mile in middle February. If all goes well, it’s conceivable I’ll add a little more each week and be jogging two miles by the end of the transformation challenge.
Finally, I plan to add 10 to 15 minutes of biking after each treadmill day - the strength-endurance biking creates transfers well to jogging.
5 Likes