Workout Transformation - 200K Challenge

[Evlve]

I just created a nutrition log which I cannot link to because I don't have 50 posts yet.

It has the cliff notes about me and what I am doing nutrition wise.

In terms of training here is routine so far

Day 1 - Pull - main
Day 2 - light low volume pull + Legs - main
Day 3 - light low volume legs + push
Day 4 - light low volume push + conditioning
Day 5 - OFF

Repeat

Workouts start off this week pretty easy going with lighter weights and lower volume because I haven't trained in a while. They will expand and grow as I do.

[Evlve]

Day 1 - Pull

RDL

135 x 10
155 x 10
175 x 10
135 x 15

Deadlifts w/ shrug at the top

225 x 8
245 x 5
135 x 15
135 x 15

Pull ups

BW x 7
BW x 6
BW x 5

Cable rows

100 x 12
100 x 12
100 x 12

BB curls

60 x 10
60 x 6

Notes - Its a new gym so I am still getting use to the layout and everything, but all in all it was a solid day. My grip has gotten really weak. I am going to have to do some static holds since I don't think theres any room for farmers walks. Good first day

[Evlve]

Day 2 - Light pull w/ legs main

5 rounds

10 lat pull downs - 110lbs
10 curls - 50lbs

Back Squats

225 x 8
225 x 8
225 x 8
225 x 8

Leg Press (45 degree)

3 plates x 12
4 plates x 12
4 plates x 12
2 plates x 20

Notes - Easy going..my legs are absolutely destroyed though. This first week back is going to be rough.

[Evlve]

Didn't get a chance to update this yesterday - Happy New Years Everyone

Day 3 - Light legs - Push main

10 overhead lunges w/ 15 lb kettlebell (each arm)
15 air squats
20 overhead lunges w/ 15 lb kettlebell

5 rds:

10 leg extension - 90 lbs
10 Leg curls - 90 lbs

DB incline Bench

60s x 8
60s x 8
60s x 8
60s x 8

BB wide grip guillotine

95 x 12
95 x 12
95 x 12

BB flat

135 x 5
115 x 4 (dead)

Machine dips

160 x 12
160 x 12

Defranco Shoulder shocker (seated front raises (ss) seated lateral raises (ss) seated db cleans)

25 x 12 (ss) 10s x 12 (ss) 10s x 12
25 x 10 (ss) 10s x 10 (ss) 10s x 10
25 x 8 (ss) 10s x 8 (ss) 10s x 8

Notes - quite a bit more volume then the previous days. In hind sight i probably will go straight to BB flat after incline, but I like do a lot more upper chest work then lower. Today is light chest and conditioning. Also I should note that I have been doing 15-30 minutes of yoga each day

[pastorpritch]

In

Good luck man!

[Ripnlean]

In

Good luck man!

In! repping for a fellow #200ktransform challenge!

[Evlve]

In

Good luck man!

Hell yeah!

and good luck to you as well

In! repping for a fellow #200ktransform challenge!

12 weeks of glory!


Yesterday - Light push - Abs and conditioning main


Pec Deck (ss) Machine dips

70 x 10 (ss) 130 x 15
70 x 10 (ss) 130 x 15
70 x 10 (ss) 130 x 15

Machine Press

120 x 7
120 x 7

Machine Military Press

90 x 10
90 x 10

Machine Crunches

90 x 10
90 x 10
100 x 10
110 x 10

ab roll outs

BW x 10
BW x 10
BW x 10

Russian Twists (ss) Ride the bike

25 x 16 (ss) 10 4 count kicks
25 x 16 (ss) 10
25 x 16 (ss) 8

10 rounds:
- 30s sprint on stationary bike
- 45s slow steady pace (rest)



Notes - That wraps up the first round of this program. Today is a day off although I am going to be helping my boss move some stuff. Going to my usual calisthenic and yoga routine here soon as well. I am incredibly sore pretty much everywhere. Repeating the same cycle tomorrow

[Evlve]

Two updates - been super busy but still getting it in at the gym

Yesterday - Pull day

Deadlifts

275 x 8
275 x 8
275 x 6
275 x 5

Weighted Pull ups

BW + 20 x 6
"" x 5
"" x 3
"" x 2

Cable rows

130 x 12
130 x 12
100 x 10 (controlled negatives)
100 x 10

Did the back hyper machine, but it didn't do much.. probably stick to BW ones from now on

DB rows

50 x 10
70 x 10
70 x 10

didn't do yoga yesterday or today. Should be back on track tomorrow


Today - Light pull and Legs

Lat Pull downs (ss) ez-bar curls

110 x 12 (ss) 60 x 8
110 x 12 (ss) 60 x 5
110 x 12 (ss) 40 x 8
110 x 12 (ss) 40 x 6

Back Squats

225 x 8
225 x 8
245 x 8
245 x 8

Leg Press

3 plates x 12
3 plates +25 x 12
3 plates +25 x 12

Standing calf raises

145 x 12
190 x 12

Leg extensions

130 x 12
130 x 12

Overhead lunges w/ KB

44 x 30 (each arm)

1 weeks progress pics will be up tomorrow

[Evlve]

Today - Light legs and Push

DB split squats

30s x 8 each leg
30s x 8 each leg
""
""

Incline DB bench

65s x 8
65s x 8
65s x 6
65s x 5 (again next round)

Wide Grip Guillotine

115 x 10
115 x 8

Flat BB bench

155 x 4
155 x 4
155 x 4

Shoulder shocker (Seated front plate raises (ss) seated lateral raises (ss) seated db cleans)

25 x 12 (ss) 15 x 12 (ss) 10 x 12
""
""
*do 35, 20, 10 next week

5 sets of 8 burpees

[Evlve]

slacked off on updating this thing, but have been going consistently. Definitely making the progress I was hoping for. Rather than trying to remember three days of work outs I am just going to put down the main lifts.

Back Squats - 3 sets of 8 w/ 245 1 set of 20 w/ 155
Deadlifts - 4 sets of 8 w/ 265 (285 next time)
Pull ups - 6, 5, 4, 4, 2 reps w/ 20 lb vest

Part of the reason why I slacked off on here is because I am putting together the structure for video logs for this. Figured it would be a more entertaining way to keep me on this. Planning on having everything rocking and rolling by Sunday.

In the meantime I am actually going to be carrying a journal with me to the gym so typing up three workouts won't be an issue any more.

[Evlve]

Today - Light pull - Push main

Cable rows (ss) chest supported rows

90 x 10 (ss) 45 x 10
""
""
""

Incline DB bench

65s x 8
""
""
""

Flat BB bench

175 x 4
175 x 5
175 x 4+2 assisted

BB guillotine

115 x 8
115 x 10
115 x 12

Rope extensions

80 x 8
80 x 5

Notes - Go up to 70s on incline DB bench next week. Stay at 175 for the flat. Guillotine go up to 120-125 depending. How the hell were rope extensions at 80 lbs so heavy. Solid day.

I acquired a food scale finally and am registered on myfitnesspal at evlvetransformations. I haven't gotten a chance to get acquainted with that site, but I have today logged already nutrition wise

[pastorpritch]

A food scale and myfitnesspal helped me a great deal, you'll love it!

Good workout too and way to set the goal for the increases ... onward and upward. Doing great man!

[Evlve]

Thanks! I actually can't believe I waited so long to acquire them.

All progress is good progress.

Today - light push, core, and cardio

Light Push

5 sets of push ups
- 15
- 15
- 13
- 12
- 10

Planks (ss) superman

30s (ss) 30s
""
""
""

Russian Twists

25 x 26
25 x 26
25 x 26

Ab machine crunches

130 x 8
130 x 8
130 x 5


Tabata tire flips (8 rounds 20s on 10s off)

HIIT stationary bike (6 rounds 40s on 20s off)


Starting Tuesday I am switching the routine to Pull, Push, Legs, Push, Pull, Legs, OFF and adding conditioning at the end of two workouts, most likely at the beginning and end of the week to start.

[Evlve]

off day today!

[Evlve]

Weighed 181.0 this morning. I would say I'm down to around 11-12%. New progress pics are up.

also I got an email yesterday asking for a "why are you doing this" video. So if you would like to watch my soulless self talk about why I am doing this heres the video.



I am switching to a 6 on 1 off workout schedule starting this week

Yesterday - Pull

Deadlifts (thicker bar)

245 x 8
245 x 8
245 x 8
245 x 8 (had to switch grip halfway through)

Back hypers

35 x 15
35 x 15
35 x 15
35 x 10

Pull ups

BW x 8
BW x 6
BW x 5

Lat pull downs

110 x 10
110 x 10
110 x 10
110 x 10


4 minutes - 40s on 20s off stationary bike
4 minutes - 40s on 20s off rowing

adding 5-10 minutes cardio at the end of 3 workouts this week (probably mwf)

[Evlve]

Yesterday - Light pull - push

Light pull

Lat pull downs (ss) chest supported row

110 x 10 (ss) 50 x 10
""
""

Push

BB bench (flat)

155 x 8
155 x 8
155 x 8
155 x 8 (165 next week)

Machine Dips (my gym doesn't have dip bars. How ridiculous)

165 x 12
195 x 12
195 x 12
195 x 12

Rope extensions

120 x 10
120 x 10



Today - light push and legs

Did 12 push ups in between warm up sets on squats for light push

Back squats

255 x 8
255 x 8
255 x 8
255 x 8 (265 next week)

BB split squats

95 x 10 each leg
115 x 8 each leg
135 x 6 each leg

Leg Press

3 plates +35 x 12
4 plates x 12
4 plates x 12

Notes - lightening up the volume a bit since we will be hitting everything twice a week.

[Evlve]

Light legs followed by pull today

Leg extensions (ss) leg curls
110 x 10 (ss) 100 x 10
""
""
""
""

Pull ups

BW +25 x 8
BW +25 x 6
BW +25 x 5
BW +25 x 4

Cable rows

120 x 10
140 x 8
160 x 6

BB rows

115 x 8
135 x 8
165 x 8

Straight bar curls

70 x 8
70 x 8
70 x 8

did 4 different sets of loaded carries w/ 10-12 burpees after each set for cardio at the end.

[Evlve]

Today:

Pull - light

Pull ups
BW x 7
BW x 6
BW x 5

lat pull downs

110 x 10
110 x 10
110 x 10

Push - main

Incline DB bench

70s x 8
70s x 8
70s x 8
70s x 7 (damnit 70s again next week)

Military Press

95 x 4
95 x 4
95 x 4 (80 next week for 6-8)

Machine dips

195 x 10
205 x 8
215 x 6

Shoulder shocker

35, 15, 10 x 12
""
(3 sets next week)

Row 400m
15 push ups
Row 300m
15 push ups
Row 200m
15 push ups

All rowing was 85%+

Im starting to look fantastic after I get done with a workout. I haven't really trained this way before. Have been more strength oriented, but this is really working for me.

Weighed 184.4 the past two mornings. I had a big cheat meal today though so Ill probably be more like 185 tomorrow haha

[Evlve]

Yesterday - light chest - Leg day

light chest

Guillotine (wide grip)

85 x 12
85 x 12
""
""
""

Legs

Back squats

260 x 8
260 x 8
260 x 8
260 x 8 (265 next week)

BB split squats

115 x 10 each leg
135 x 10 each leg
""
""

Leg extensions

100 x 10
100 x 10
100 x 10


Notes - That ends week three of me training and week one of the competition starting I believe. I definitely am filling out a lot quicker than I thought it would. I weighed in at 186.8 today.

Today is my off day, and I will have new progress pics up in a bit.

[Evlve]

Monday is my off day

Yesterday did pull


Deadlifts

275 x 8
275 x 8
275 x 6 +1 after 20s rest (grip)
275 x 6 ""

Back hypers

+45 x 12
+45 x 11
+45 x 7

Pull ups

BW + 25 x 8
BW + 25 x 5
BW + 25 x 3 + 1 +1

Lat pull downs

130 x 10
130 x 10
130 x 10


In the PM i did five ~100m hill sprints


Today - light pull and chest

planks (ss) supermans

20s (ss) 20s
30s (ss) 30s
30s (ss) 30s
30s (ss) 30s
30s (ss) 30s

Lat pull downs

110 x 12
110 x 12
110 x 12
110 x 12

Barbell bench

165 x 8
165 x 8
165 x 8
165 x 8 (175 next week)

seated chest press?

180 x 10
180 x 10
180 x 7

Rope extensions

120 x 12
130 x 12
130 x 12

3 rounds of 40s sprint 30s rest on the stationary bike
3 rounds of 30s sprint 20s rest ""

50 burpees as fast as possible

[Evlve]

Light chest followed by leg day today

4 rounds 20s push ups 10s rest (70% intensity, no failing) - I forget what I got each round

leg day

Back squats

265 x 8
265 x 8
265 x 8
265 x 8 (275 next week)

* old injury may have started to act up on the first set I will have to be careful. Didn't feel it the rest of the time.

DB split squats

60s x 10 each leg
60s x 10 each leg
60s x 10 each leg


Notes - Kept it simple and short today. Since we are squatting twice a week and have a hard deadlift workout thrown in we are doing 3 leg workouts a week. Intensity over quantity.

Warm up rant really quick

The purpose of a warm is to:

a) prevent injury
b) fire up your nervous system so that you can do more on your working set(s)

I either see people straining way to hard during warm up or not warming up at all, and it seems like its very straight forward. Maybe I am missing something?

My typical warm up:

Whatever my first lift is

extremely light weight - 10 to 15 reps (usually the bar even on squats and reads) just to get the joints working and the movement pattern reinforced
light weight - 8-10 reps (usually 30-50% of my working set) - same thing
moderate weight - 5-6 reps (usually 70% of my working set) - getting acclimated
moderate-heavy weight - 1-2 reps (usually 85-90% of my working set) - acclimated
heavy - 1 rep @ (105-110%) of my working set depending on rep range) - nervous system

since I have been training in the 8 rep range I would assume I am working right around the 75-80% of my max range especially for four sets

When I am training in the sub 85% range I like going over my working set weight for one solid rep during warm up. This could be bro science, but you know that feeling when going from 80-90% for your heavy sets then dropping down to 50-65% for your higher rep sets when the bar seems very light and easy (which is deceiving at that point); and also when your warming up and everything seems incredibly heavy until you get through your first working set. I think it has more to do with your nervous system getting amped up then anything. Maybe thats an actual physical affect.

Anyways heres the warm up i did today - If you've never tried it before (which I doubt...i am usually 2-3 years behind on these forums) try it out:

Back squats

bar x 15
135 x 10
205 x 6
245 x 2
275 x 1

then 4 sets of 8 @ 265

[Evlve]

Holy sweet jeebus I forgot to update this thing and my nutrition journal

Haven't missed a day where it matters though.

New progress pictures will be up tonight.

Today I did

Deadlifts - thicker bar

275 x 8
275 x 8
275 x 8
275 x 6 + 2 alt grip

285 next week

Back hypers

+25 x 14
"" x 13
"" x 11

Machine crunch

110 x 12
120 x 12
120 x 12

Chin ups

Bw x 6
Bw x 6
Bw x 7

[Evlve]

on the 28th I did 10 hours of hardwood flooring removal. It was suppose to be a two day job, but decided to get it done in a day so we didn't take any breaks. I don't think the gym afterwards would have done me any good.

29th - push

Flat bb bench

180 x 8
180 x 8
180 x 8
180 x 8 (185-190 next week)

Wide grip Guillotine

115 x 12
115 x 12
115 x 12

Pec dec

40 x 12
40 x 12
40 x 12

Rope extensions

140 x 10
140 x 10
140 x 8



Yesterday - Pull

Pull ups

BW +25 x 5
BW +25 x 5
"'
""
"" x 2

Trap bar deads

Plates x 10
Plates + 25 x 10
Plates + 35 x 10 (not sure how much the bar weighs)

BB rows

155 x 10
155 x 10
155 x 10

Cable rows (3s negatives)

140 x 8
140 x 7
140 x 5


Cardio

1 minute - Row as fast as possible
1 minute - as many box jumps as you can

I wasn't measuring the rowing but I did 6 rounds:

21 box jumps
24 box jumps
25 box jumps
26 box jumps
27 box jumps
21 box jumps

[pastorpritch]

Wow nice couple of days
All that demo is sure enough a workout! Floor-io I guess you could call it

[Evlve]

Sorry to anyone thats been following this. I am doing 4 separate transformations so to speak including this one, and it takes every minute of an 18 hour day. I am getting more efficient though, so I am going to be able to make this a lot better. I heard a lecturer give a speech about goals and how telling other people what your goals are actually gives you the same rewards as when you achieve them, which in turn makes it easier for you to actually never achieve them.

So I will just give the cliff notes and let you fill in the blanks with what I am planning for this final stretch:

1) website
2) more about the 4 transformations and myself if anyone is interested
3) new nutrition log with pictures, macros, and everything else all mapped out.

Heres a little more about me:

- Graduated with my degree in mechanical engineering last may.
- worked at fortune 500 company for about a year and half (also interned there)
- was miserable, and surrounded by people that hated their job yet stayed around for years
- eventually got fired despite working on a project that would have saved the company thousands.
- went into a downward spiral of drinking and partying (maybe that wasn't so downward)
- saw this challenge, and despite knowing that most of the winners have been "assisted" in some way decided to make a wholistic transformation
- I am pursuing what I love in - art, health and fitness, music - drums, and poker (nl hold em) in the hopes that I can make a life that I want to live rather than the one I was getting pushed into.


Workout wise this has been a deload week so I did 3 light workouts early in the week. Now I'm actually sick - didn't move from the couch yesterday, but doing much better today. I did do light yoga despite being on deaths door.

Thanks for reading

[Evlve]

Still feeling really bad, but had to get out and do something so I did a sprint workout at the track. Absolutely wrecked me but I actually feel better than I did before.

[Evlve]

no gym today - no improvement from yesterday. Just really sore.

hoping a rest day will get me back in there tomorrow

[Evlve]

Back at it!

Deadlifts

275 x 6
295 x 6
315 x 2

Pull ups

BW+25 x 6
"" x 5
"" x 2
BW x 5
BW x 5

Lat pull downs

150 x 5
150 x 5
150 x 5

Back hypers

+35 x 15
+35 x 12
+35 x 10

Row Intervals

50s on 30s off 30s on

rest 1 min 20s in between

x 4

[Evlve]

Chest

Flat BB bench

195 x 8 (PR)
195 x 8
195 x 5
195 x 6

Wide grip guillotine

115 x 12
120 x 12
130 x 12

Dips

BW x 12
BW x 12
BW x 7
BW x 4

Cardio

3 mins medium pace stationery bike 1 minute sprint x 3

[Evlve]

Legs today

Back Squats

245 x 3
""
""
""
""
""
""
""
""
""

Box squats

115 x 10
135 x 10
135 x 10

Overhead lunges w/ kb

45 x 15 each arm
""
""