That is a nice lift from someone who ādoesnt deadlift properlyā LOL, well done
2 Likes
@Deadliftnstill lol yeah who would have thought that I can still take advantage of carryover? At the end of the day so whatāitās still heavy, no? 
And as always, thank you! Really appreciate you and your consistent presence here and encouragement.
2/7/26 - Push + Biceps
Reverse Grip Bench Press - 225 x 10, 225 x 9
Seated Overhead Press - 85 x 8, 85 x 7
Dumbbell Flies - 30 x 9, 30 x 9
Straight Bar Cable Curl - 65 x 12, 65 x 12
Standing Alternating Dumbbell Curls - 30 x 12, 30 x 12
Summary
Great day today, I added a rep to the first set of my reverse grip bench and failed the 10th rep on the second set halfway up. But Iāll take it! In January 2025 I was doing 215 for 10, 9 with a max of 265, now my rep work is 10 pound more and my last max was 295 in November. Iāll take it, it definitely is a slow process but it adds up! Iām not going to pretend progress is linear and the ceiling is unlimited but for the sake of argument if I keep progressing at that rate each yearā¦in five years Iāll be doing 275 for two sets of ten with a 1RM of 445 (eh probably not that accurate but still lol).
Rest of the workout was good, I wanted to do some incline curls but ran out of time before work, which was a shame because my curls were feeling really good today and I pushed them pretty hard.
4 Likes
Time for a T-ransformation update, continued from my initial starting post here. 
I started working on my T-ransformation goals at the beginning of January which gives me a total working timeframe of 20 weeks leading up to Memorial Day weekend this year. Since this is the end of the fifth week, I figure a quarter of the way there update makes sense.
So for the goals as they stand right now:
- Weighted Pull Up: I think it might have gone up a little bit. My initial of 110x1 might have gone back up to my lifetime PR of 125x1, maybe. Iām not sure how much itās improved but Iām trying to focus on variations that improve the lockout, so thereās a bunch of wide grip, chains, and chin up variations to help build up that weak link. Iām also trying to hit my curls with intensity since biceps also can be a limiting factor on the pull up lockout.
- Deadlift: Iām pretty sure this has improved, based on all my numbers recently. I think in a week or two I could pull four plates on a strong day. Deads are the thing I feel most confident in right now. Iām able to strain a lot more on my maxes than when I started and itās just been feeling pretty well. My overall deadlift volume is pretty intense but super low right now (ramping up to a max single with no backdown sets, every other leg day) and thatās been helping my recovery so much, especially since switching to two leg days per cycle through my split. Iāve been focusing on progressing my hinging volume (good mornings and RDLs) to give me my hinge volume since they have great stimulus with less fatigue than deads. Itās been working good so far and I plan on milking this for as long as I can this spring as long as I keep getting results.
- Squats: I donāt know if my max weight has improved. What I do know has probably improved is my form, as humbling as thatās been. Getting squat ramps has honestly been such a game changer that Iāve used them on pretty much every single squat and calf exercise since I got them (exceptions being sissy squats and OG barbell hack squatsā¦apart from those itās been pretty much everything else). Itās stripped weight off but my form has been drastically better. I might have dropped my max weight, I might have gained a little bit, I have no idea. Iām actually planning on maxing out on regular back squats on my next workout so that should tell me a bit more than I know right now. My best guess is the form is better but Iāve sacrificed weight to do it, so Iām going to push that hard and try to get the weight back up.
Next five weeks are going to be a bit chaotic since Iāll in two weddings-one of which Iāll be traveling a good ways away for and will be out for at least four daysāin addition to the ever-present work overtime at all the fun hours of the day and night lol. Iāve gotten a good start on things and know what I need to do to keep progressing so Iām not making any large adjustments right now. Getting squat ramps and adding another leg day to my split (Push + Biceps, Legs with a max squat, Pull + Triceps, Legs with a max deadāan asynchronous PPL with switched isolations and an extra leg day) have been really great and I donāt think Iām going to do anything else to things right now a long as what Iām doing is working.
Overall: could be seeing more progress right now but things arenāt not working and Iām seeing slow gains so Iām going to keep sending it to the moon.
6 Likes
One thing I recently found interesting and played around with is the website Symmetric Strength. You just input your stats and you get some cool little graphs and stuff. Hereās what it gave for me:
Kinda interesting to see stronger and weaker muscle groups and lifts represented like this, the nerdy side of me thinks this is really neat.
4 Likes
2/9/26 - Legs
Back Squat - [failed 325 x 1 and 315 x 1], 225 x 9, 225 x 9
Barbell Calf Raise - 240 x 10, 240 x 10
Romanian Deadlift - 235 x 11, 235 x 11
OG Barbell Hack Squat - 85 x 12, 85 x 11
Standing Unilateral Cable Hamstring Curls - 40 x 12, 40 x 12
Summary
Really great day today, the only bummer wasnāt getting a solid max in but we canāt have everything, right? XD Failed my previous PR and an even three plates and then called it since I really wanted to save it for the rep work, which I did at a rep to which was great! So I think I was right, the squat ramps make my form better at the expense of weight (rocket science, I know lol). So Iām going to be pushing to get 325 back and then go beyond.
Everything else went well, RDLs were challenging but in a good way, and I felt like I pushed them just right. Legs were sore after this session, which I say is a good sign after a leg day.
2 Likes
2/10/26 - Pull + Triceps
Weighted Pull Up + 19 lbs. chains - 115 x 1, 70 x 7, 70 x 6
Wide Mag Grip Ghetto Lat Pulldown - 155 x 12, 155 x 12
Bent Over Rows - 175 x 12, 175 x 11
Straight Bar Cable Pushdown + 19 lbs. chains - 70 x 12, 70 x 12
EZ Bar Overhead Extensions - 75 x 12, 75 x 12
JM Press - 125 x 12, 125 x 11
Summary
Decent session, the pull up max is just about at my current max weight at the very top, usually with chains Iāll do less total weight most of the time, so Iām taking that as a good sign that my 1RM might have nudged up a bit. Felt really good on the max but not great with the backdown sets, I donāt really know why thatās been a trend for me recently. Got some nice row volume in, Iāve been on a bent over row kick recently and thatās been progressing slowly but well overall.
Tricep pump was also solid after the session, nothing to complain about on that front!
2/11/26 - Legs
Hack Deadlift - 525 x 1
Zercher Squats - 145 x 12, 145 x 12
Unilateral Standing Cable Calf Raise - 90 x 12, 90 x 12
Cable Belt Squats - 130 x 12, 130 x 12
Unilateral Cable Hamstring Curls (Facing Cable Station) - 60 x 12, 60 x 12
Summary
Basic and effective leg day, sent it to the moon to open it up and hit a 15 pound hack deadlift PR. Seems like my hinging is going well and slowly creeping up, which Iām pretty stoked about right now. Decided to skip my hinging volume work for this session, after the dead and the Zerchers I didnāt really feel like it, to be honest (in the sense of it didnāt feel right to add that volume in that day, not that I just didnāt want to do it). Squats felt really good, I felt like I was pushing it just right - enough intensity that I felt pretty challenged without the sets being absolutely too much weight or too easy. Everything else went well! Leg pump was pretty good after this one and Iāll take the progress.
3 Likes
Well itās February 14, which means that today Iām celebratingā¦ARM DAY 
Last year I did arms on Valentineās Day outside of my normal split because it was my first workout back from flu + pneumonia and I didnāt want something that would be immensely fatiguing for my whole body (plus arms are my weaker points as a torso dominant lifter)ā¦and training arms on that day was just fun, even without the irony.
I enjoyed it so much that when Valentineās Day rolled around again this year and I was faced with no immediate plans this evening, I put on some vibey jams to get a good pump to and hit arms again. Felt good.
2/14/26 - Arms
- Barbell Curl - 90 x 11, 90 x 10
- Cable Pushdown (Tricep Strap) - 55 x 12, 55 x 12
- Dumbbell Preacher Curls - 35 x 10, 35 x 10
- Cable Overhead Extensions (Tricep Strap) - 45 x 12, 45 x 12
- Dumbbell Hammer Curls - 40 x 12, 40 x 12
- Barbell Skull Crushers - 85 x 10, 85 x 10
Summary
Great session, fantastic pump. 
Nothing more to add on top of that regarding the workout, I pretty much just tried to do movements that werenāt redundant and did what I felt like doing, really.
V-day is always a bit interesting as a single guyā¦between my high and low points so far in that area, the things Iāve experienced that went well and the mistakes Iāve definitely made, the only thing I can do is simply press forward. Thereās more I could say regarding my reflections of my own experiences past and present and musings for the future but I think that will do for now.
2 Likes
2/16/25 - Push + Biceps
- Flat Bench +38 lbs. chains - 215 x 9, 215 x 8
- Seated BTN Press - 80 x 11, 90 x 10
- Paused Weighted Dips - 90 x 11, 90 x 9
- EZ Bar Curls - 85 x 12, 85 x 11
- Dumbbell Concentration Curls - 35 x 8, 35 x 7
Summary
Good workout, worked overnight last night so I could have been fresher but it was decent. Working overnight again tonight and am in a wedding this weekend so itās a bit crazy rn lol. Not sure what the workout schedule is going to look like this week but itās probably going to be pretty hit or miss. Anyway. Lost a rep on my second bench set which I wasnāt happy about but so be it, it was still a good couple sets. Pump was good, intensity was high, work was put in.
3 Likes
2/17/26 - Legs
- Paused Back Squats - 275 x 1, 195 x 11, 195 x 11
- Unilateral Standing Cable Calf Raises - 95 x 11, 95 x 11
- Cable Belt Squats - 135 x 11, 135 x 11
Summary
Didnāt have a lot of time for this one so I hit the essentials and tried to make it as squatty as possible. Was pleased with the paused squats, I probably could have done a bit more on the top single but I failed three plates and wanted to see where 2.5 plates would take me. The rep work was really good on those, hoping to keep nosing that upward in the next couple months.
Cable belt squats, as per usual recently. Those are feeling great and I should rotate them out soon but Iāve been enjoying them so much theyāre probably going to keep showing up a lot this spring since I like adding in more squat volume right now with that variation.
Lower volume and exercise selection, tried to keep it sufficiently intense though. If nothing else Iām at least trying to maintain these next couple weeks while life stays crazy lol.
3 Likes
2/18/26 - Pull + Triceps
- Weighted Super Wide Pull Ups - 70 x 1, 60 x 8, 60 x 7
- Ghetto Lat Pulldown (Straight Bar) - 165 x 12, 165 x 12
- Unilateral Seated Cable Row - 85 x 10, 85 x 10
- Unilateral Cable Pushdown - 35 x 11, 35 x 10
- Cable Overhead Extensions (Straight Bar) - 60 x 12, 60 x 12
Summary
Been away for a minute, but it was a good break and honestly my sleep schedule has not been good and Iāve been very short on rest this past week. Threw in a late Pull workout right before I checked out for a few days, it didnāt feel amazing because I was a bit drained but it was still ok. I think my pull up max suffered a bit from that but the rest of the workout went well.
Hoping for a leg day and another deadlift PR later today, weāll seeā¦Iām working straight nights this week until I leave Thursday to go out of state for the weekend, so this week should be rather fun to work with considering all that.
3 Likes
2/23/26 - Abbreviated Legs
- Sumo Deadlift - 455 x 1
- Split Squats - 155 x 6, 135 x 10
Summary
Wedding #1 (close family member) was an absolute joy to be in, and despite what a busy weekend it was so worth it and it went super smoothly. Saw some relatives and a few friends I havenāt seen for a while, which was awesome and very encouraging (one older relative that I havenāt seen for 1-2 years said it looked like I got biggerā¦I said that it was obviously because I ate too much wedding cake :P)
Anyway. Ate breakfast on Sunday with out of state friends then drove back home, took a 45 minute catnap (really just rested since sleep didnāt really happen) and then dove into a 16 hour overnight shift, then had to take some wedding things back this morning on the way home, so I was essentially awake (not counting the 45 minute nap) for about 26 hours or so. Decided to cut my workout today short instead of sleep but I really wanted to deadlift today soā¦started out with that and was pretty happy with the result. I think I could have gotten maybe 10-20 more pounds on it if I had committed to a real grind of a rep but I didnāt want to attempt another single being so tired so I called it, and I was really happy with a 30 pound increase anyway. I havenāt tested my conventional since New Yearās but Iām all but certain itās gone up and quite confident I could pull four plates when Iām decently fresh.
Decided to try split squats, since thatās a bit different and it appealed to me today. It felt a bit weird but most things do the first time I do them, to be fair. I did put the front leg on a ramp and I think that helped since it gave me good depth when stopping just short of the floor on my back knee, which was nice. The weight on that was lower than I thought, so I think next time itāll be a bit easier since I know the movement pattern better and have a good idea of what I want my working weight to be.
Either way, a nice mini session to maintain at the very leastāIām working nights this week again so maintenance might be as good as it gets for me to be fair. Couple more night shifts this week and then Iāll be gone for a long weekend for wedding #2 (good friend is getting married), so Iāll be trying to push some numbers before being off from Thursday through Sunday or Monday. Still grateful for any progress I get in the meantime!
3 Likes
2/24/26 - Side Quest Legs
- Trap Bar Deadlift - 465 x 1
- Seated Hamstring Curls - 1 dropset
Summary
Didnāt plan on this at all, but I was up at the gym at work for a while this morning doing a favor for someone and had maybe 20 minutes to kill up there and thereās a trap bar in there soā¦yeah lol. Considering I just worked a 12 hour night shift and did deads the day before this was a terrible decision considering my recovery and overuse but sometimes itās just ehh whatever, we ball. Also I knew that I will have plenty of time to recover this weekend so decided to just send it. Borrowed a mid belt that was for public use at the facility (loose and not that sturdy but it worked I guess) and hit a new PR, also without straps since I didnāt have mine with me and the gym didnāt have any there. Followed that up with a set to burn up my hamstringsāpretty much just did a heavy weight for maybe five reps and then went down to something kind of light, five reps each time. The machine wasnāt adjusted perfectly so it was mid but Iām not complaining since hamstrings are harder for me to have a large exercise selection with at home right now so to try out a machine was a nice bonus.
2/24/26 - Push + Biceps
- Floor Press - 225 x 10, 225 x 9
- Cable Lateral Raises - 10 x 12, 10 x 12
- Weighted Dips - 90 x 12, 90 x 12
- EZ Bar Preacher Curls - 75 x 11, 75 x 10
- Cable Floor Curls - 65 x 10, 65 x 9
Summary
Good workout although Iāve been working nights for three days now and I can feel it, especially since Iāve gotten six hours of sleep during the day this whole week so thatās starting to affect me, I think. Lost a rep on the second set of floor press, which I wasnāt happy about tbh. Other than that it was pretty good! I donāt really have anything to complain about, thatās for sure.
I had considered hitting a workout Wednesday before I hit the road the next day but I think Iām going to focus on packing and getting some quality sleep before I drive all day Thursday. Should be able to have some nice time off to recharge and hopefully be able to get some more sleep in between my night shifts when I come back lol. I want to max out on regular squats and conventional deads in the next couple weeks to see what Iām working with as we start getting closer to the halfway mark of the T-ransformation. I think Iām hoping to hit a 405-415 deadlift and hopefully a 335 squat, or maybe just match my 325 with much better form at least.
3 Likes
Very true. You gotta do what ya gotta do.
Night shift sucks. Are you always nights or is this just an unfortunate phase?
2 Likes
Schrodingerās set: if I would have failed then I would have definitely been overreaching and underrecovered. But if I make it then Iām just hardcore and capable of handling that higher volume, right? Lol
In all realness, the cards lined up for me to have some fun when opportunity presented itself and I was happy with how it went, even if I shouldnāt do that very often. XD
Generally my assigned shift has been second shift (1600-0000) and I lift in the early afternoon before work. But our main third shift guy is no longer with us as of about a month ago, so Iāve shifted to doing mostly third shift. The plan is for it to be temporary but I would say at best Iām going to be doing a good bit of those hours for another month, I think. I typically volunteer to cover and work a lot of flexible hours which results in things like me doing all three shifts within in one week like I did a couple weeks ago. Working third shift I generally sleep until about 1600 or a bit later, but itās certainly less restful and that is where it starts affecting my lifts since after a few nights I start to notice a difference in how hard I can push myself, I just feel a bit less fresh overall.
2 Likes
3/2/26 - Legs
- Back Squat - [narrowly missed 330 x 1], 225 x 10, 225 x 10
- Unilateral Standing Cable Calf Raises - 95 x 12, 95 x 12
- Romanian Deadlifts - 235 x 12, 235 x 11
- Weighted Pendulum Sissy Squat - 85 x 10, 85 x 10
Summary
Finally back at home again, in my home state, slept last night in my own bed, and back to the usual work grind. Got to visit 2 new states, drive a full day up and back, and wear a tie again for wedding #2. Being in two weddings on consecutive weekends was so fun and a big honor for both weddings, but I am glad I donāt have to stress this next weekend about finishing up the best man speech (first wedding) or driving 12 hours to get there (second wedding). Loved both weekends so much but Iām also appreciating being home too. 
Being off work for four days was also the first real vacation Iāve had in a year and a half, which was very much appreciated.
Anyway. Back to my regular gym routine as well. Was feeling good after so much recovery time and squat warm ups were going great so I got a little ambitious and tried to go for a slight PR, which I failed and I think had I really committed to the grind I could have done it but hindsight is 20/20 I guess. Didnāt back it down after that and try again because I wanted quality working sets instead of wearing myself out failing a bunch of maxes like last time and that paid off with another rep added to my backdown sets. Iām guessing that I can at the very least match my current PR on ramps now which is good. Rest of the workout went good, nothing else really to write home about to be honest.
3 Likes
There really is no feeling like coming home to your own bed. Iām glad you had a good time and got to enjoy your break.
1 Like
3/3/26 - Pull + Triceps
- Weighted Pull Up +38 lbs. chains - 100 x 1, 45 x 10, 45 x 9
- Wide Grip Ghetto Lat Pulldown - 135 x 12, 145 x 11
- Wide Mag Grip Cable Inverted Row - 200 x 12, 200 x 11
- Cable Pushdown (Tricep Strap) - 55 x 12, 55 x 12
- Unilateral Rope Cable Overhead Extension - 20 x 12, 20 x 9
Summary
Absolutely wonderful workout today, probably because itās been like 12 days or so since the last pull workout lol. Kind of hard to go wrong with that today since everything was super recovered. Had a nice pull up PR and the total weight adds up to 138 lbs. at the top, which is trending in the right direction. Felt really good at the pulldown and row and then my triceps felt amazing today. Decided to do the pushdowns with the tricep strap which is probably my favorite variation right now, it just feels so good. Fantastic workout and great pump, I was a bit surprised since I was running off only 6 hours of sleep during the day lol.
4 Likes
3/6/26 - Legs
- Conventional Deadlift - 455 x 1
- Kickstand Squat - 135 x 8, 135 x 8
- Unilateral Standing Cable Calf Raise - 100 x 10, 100 x 10
- Unilateral Lying Cable Hamstring Curls (Facing Away) - 30 x 13, 30 x 12
Summary
Great leg day, absolutely massive 70-pound PR on deads which I was super stoked about. I think that given weāre almost at the halfway mark of the T-ransformation, I donāt think itās completely out of reach to shoot for 500 by the end of May, especially with this current wave of progress. My squat has stayed mostly the same recently in terms of absolute load (using ramps now makes it a bit harder but still not much weight added to the bar tbf) but my deadlifts have been going amazing so far and I think 500 is going to be my goal for this spring, which would be a +115 pound increase over my starting 1RM. Great day overall, I know my leg days have been a bit lower volume recentlyā¦itās hard to push myself to do more volume doing so much night hours at work. High volume leg work and being slightly prefatigued donāt mix that well. But! We adapt and overcome and do what we can. Good day today.
4 Likes
Fantastic work on the PR! I look forward to watching you meet this goal. I canāt imagine what you would be capable of with proper sleep.
2 Likes
Thanks, Beth 
Iām excited for what I can do this year! And yeah, a random and weird sleep schedule has been pretty tough recently (like todayās workoutā¦ironic lol). But progress is progress!
3/7/26 - Push + Biceps
- Close Grip Bench Press - 225 x 10, 225 x 8
- AD Press - 100 x 12, 100 x 10
- Barbell Curl - 90 x 11, 90 x 10
- Dumbbell Hammer Curls - 40 x 12, 40 x 12
Summary
Pretty disappointing day, not going to lieāespecially after the last workout. Was running with about six hours of sleep during the day today and wanted to hit a solid workout right before work tonight, but it was a pretty forgettable workout. The first way I can see if Iām not recovered enough as far as sleep goes is losing reps on my working sets and not being able to push as hard. Today about halfway through every set I hit a massive wall and the fatigue hit super hard. I cut out a compound and my last isolation because of it because of how mid I was feeling. Pump was ok though all things considered lol. But losing a couple reps on my second set of both compounds was pretty disappointing if Iām being honest. Off tomorrow since Iām hanging with friends before work and then Iāve got some brutal work hours for a couple days after that so recovery will be in short supply this week. Making the best of my current work schedule, but so far it seems to be working out all right so at least what Iām doing isnāt failing lol.
3 Likes