Woke at 212 I think…lol
Pull ups
10
10
10
10
Bent over rows
205 x 10
205 x 10
Buddy came over to give me something from work and we talked long enough that I went “cold” and didn’t want to warm back up for more rows so only 2 sets today…
Lots of ezcurl curls
Lots of dumbbell curls
Lots of hammer curls
Upper body progress from T-transformation entry till now. Down ~8 pounds from entry.
I think there are some very slight changes, I’ll take that over going backwards.
Woke at 211
Bench and OHP still down but that’s ok!
Bench press
215 x 6
215 x 4
215 x 5
215 x 5
Standing OHP
135 x 10
135 x 10
135 x 10
Close grip bench press
105 x 20
105 x 30
105 x 30
Single arm lateral raises (each arm-)
20 x 10
20 x 10
20 x 10
20 x 10
15 x amrap
10 x amrap
90* Bent over rear delt raises
105 x 10
105 x 10
105 x 10
Dips
10
10
Woke at 211
Long day at work and I really didn’t feel like deadlifting. Figured I’d do a few squats since the ones I did the other day felt ok.
Back squats
225 x 10
315 x 5
315 x 5
Decided to call that good as to hopefully not undo what appears to be some solid PT work showing its face!
Leg extensions
Leg curls
Didn’t count reps, kept weight light on leg extensions and reps high. Went up 5lbs (65lbs total) on leg curls. Crazy how weak my hammies are!
It’s nice to leave the gym on leg day not angry!!!
Woke at 209.6!
Pull ups
12
12
12
12
BOR
195 x 10
195 x 10
195 x 10
1 hand supported kettle bell row
45 x 12
45 x 12
45 x 10
45 x 10
(Each arm)
Ez bar curls
Dumbell curls
Cross body curls
Finished going light weight to failure.
Woke at 209.0
Went and had a dexa scan again today. Left really pissed off. BF% down BMI down weight down. Muscle mass exactly the same and to make it worse lifts are down. FUCK cutting down back to being skinny fat. The calories have been turned back on. I was hoping to see a very slight increase in muscle and ride the slow gain train but my genetics suck.
I realize I can’t keep changing goals or I’ll never get anywhere, I’ve really been up in the air about what I should do, that is until now. I’d rather be fat and strong than skinny fat and weak.
Bench
215 x 7
215 x 5
215 x 5
165 x 17
OHP
135 x 8
135 x 10
135 x 10
75 x 30
Dips
12
12
10
Dumbell lateral raises
15 x 12
15 x 12
15 x 12
20 x 10
5 x 40
Rear delt rows
75 x 10
105 x 10
115 x 10
115 x 10
Straight bar push downs
2 sets, both medium weight done to cramping failure.
I think the dexa must be wrong, in your transformation photos, you can clearly see you’ve put on muscle and lost some fat.
Dexa was after the transformation. If you scroll up a few posts there is a pic update from first dexa (T rams formation photo) and basically right now.
I wanted to try and use my beginner statis to lose weight slowly and add a little bit of muscle. Been cruising at a steady weight for a little bit. I’m just gonna focus on growing. I’d rather be fat and strong than skinny and weak.
You sure you’re talking about a mouth guard bro?
Lol yea pretty sure 
Dude. If you’re dropping body fat, and losing weight, but muscle mass is the same, what in the world are you complaining about? That’s the dream cut right there.
You are straight up not skinnyfat. You’re holding more fat than you want, sure, but you say you’ve spent a lot of your life being heavier than you want to, and I can promise you right now, if you adopt a “bulk” mindset you are going to end up in a worse position than when you started. Building muscle is mind-numbingly slow, and losing fat only reveals how little muscle we actually have. It’s the perfect storm of demotivation. Push through, dude. You look better every time you post a picture of yourself. This is why I said I don’t want a dexa scan - the mirror is the best judge of appearance.
Less fat and same muscle mass… cutting, your doing it right.
I still have a ton of fat though. I feel like if I cut down to acceptable BF I’ll just be one of those super skinny kids with abs we see pop up in the “rate my physique I’ve been working out for 1 year”
Plus, I did start bulking from the beginning fat, and it wasn’t too clean, this go around would be even cleaner.
I wish I was rich. I’d totally have a ton of lipo auction done and cheat.
LEG DAAAAAAAAAY!
Deadlift
405 x 6
405 x 6
195 x 15
Front squat
195 x 10
195 x 10
75 x 35
Lower back was definitely the weak link on the front squats.
Standing calf raises with 2 second hold at the top
145 x 20
145 x 20
145 x 20
Skipped accessory lifts for legs because… I’m beat. Best excuse I got.
Back and (invisible) Bi’s day!
Pull ups
10
10
5 42” grip
8 42” grip
6 42” grip
BOR
135 x 20
135 x 20
135 x 20
75 x 30
CURLZZZZZ
EZcurl bar dumbell and hammer curls. Finished with some chin ups.
Feelin good, feelin strong.
EDIT: the ab wheel I ordered came in so I played with that. I was able to do a couple standing roll outs and get back up, that surprised me!
Screwed up my workout today! I’ve always wanted to donate blood and I went by a blood drive on the way home. Arm hurts, feel like death.
Did some high rep semi light bench
High rep semi light OHP
One set of lateral raises to failure.
Hoping to hit it back hard tomorrow.
So my left arm is still hurting pretty bad. Can’t even carry a gallon of milk with it. I hope this chick didn’t stab something important.
Back squats
75 x 10
75 x 10
95 x 10
(Worked in with my wife with those)
135 x 5
225 x 10
255 x 1
315 x 1
345 x 1
375 x 1
405 x 0 
165 x 10
165 x 10
165 x 10
165 x 10
165 x 10
All of the 165 reps were as far past parallel as my body would go.
Hit 375 and felt good. Went to grab a set of 5’s and then my ego was like duuuuude you know how cool it would be to squat 4 plates!?!? Negative. I feel like it’s mental though more than not enough strength. I can’t seem to get hyped up or aggressive or anything. My whole workouts I look and feel like I’m just casually walking down the street relaxing. Need to figure out how to angry at the weights, but no matter how hard I try I just can’t.
Leg curls
Few sets of high rep leg curls till I couldn’t do anymore.
If I’m not sore tomorrow I’m going to be pissed.
Left arm still jacked up 
Pull ups
10
10
10
BOR
165 x 10
165 x 10
165 x 10
165 x 10
75 x 50
Rear delt row things
A few curls
