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CaT_SPeW 2013 Transformation

CaT_SPeW

CaT_SPeW

extra crispy
ok after a half arsed start to the year i figured i'll take the plunge and enter the transformation comp. if this journal is still here in 12 months and ive made some progress then ive been successful regardless...

Stats:
Age - 33
Height - 177cm
Weight - 76.5kg
Waist - 86cm
BF% - unsure maybe 17-20%

Current lifts:
Bench - 70kg x 4
Squat - 80kg x 4
Deadlift - 120kg x 1

bearing in mind im returning from an injury and had about 4 months off so my current lifts are not that accurate. prior to injury i was getting repping around 100kg squat, 85kg bench, 130kg dead @72kg and my overall best 1RM's are 125kg squat, 102.5kg bench, 185kg dead @ 84.7kg

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i think my approach will be to drop some of the holiday weight im carrying while pushing the big 3 lifts (bench, squat, dead) and getting my cardio up for Tough Mudder in april then from there i guess i'll lean bulk through the rest of the year or something like that.

Todays training:

Bench Press
50kg x 5
60kg x 5
70kg x 4

Squat
60kg x 5
70kg x 5
80kg x 4

WG Pull Ups
BW X 3,3,3

Dips
BW x 10,10,10
 
Cardio
16kg KB swings x 10
16kg KB cannonballs x 10
push ups x 10

repeat x 5

16kg 1 hand KB swings x 2 x 20

all completed in 10:28


my cardio needs a shitload of work....
 
Bench Press
50kg x 5
60kg x 5
70kg x 5
75kg x 2

Squat
60kg x 5
70kg x 5
80kg x 5

Military Press
3 x 5 x 30kg

BB Shrugs
3 x 10 x 80kg

first time military pressing after hurting my arm so just took it easy, felt good though
 
Bench Press
50kg x 5
60kg x 5
70kg x 5
75kg x 4

CG Bench Press
3 x 5 x 60kg

Dips
BW x 14,9,13
 
Last edited:
Bench Press
60kg x 5
70kg x 5
80kg x 1

Squat
60kg x 5
70kg x 5
80kg x 5
90kg x 2

Military Press
3 x 5 x 35kg

SLDL
3 x 8 x 70kg
BB Shrugs
3 x 8 x 90kg

weight hovered around 75kg last week, waist down 3cm to 83cm. diet was good all week until australia day then was shithouse for a few days. back on track today aiming to lose at least 1cm/1kg this week
 
Deadlift
80kg x 5
100kg x 3
110kg x 2
120kg x 2
130kg x fail

WG Pull Ups
+10kg x 2,2,2,2,2

wore straps on the deads to protect my forearm a bit otherwise its feeling really good. will also probably look at structuring my routine better as it has no real direction at the moment. im thinking 5/3/1 2 day program and 2-3 cardio days. also back on IF as of yesterday to control my calorie intake a bit.

lunch today: chicken, pesto, mushrooms, onion and penne pasta - 881 cals
IMG_1156_zpsea0f469b.jpg


started back on IF yesterday. lunch today was
 
Weight: 75kg
Waist: 82cm

tested some 1RM's for the start of 5/3/1 next week

Bench Press
60kg x 3
70kg x 1
80kg x 1
85kg x 1

Squat
60kg x 5
80kg x 1
90kg x 1
100kg x 1

Military Press
30kg x 5
35kg x 3
40kg x 1
45kg x 1
50kg x 1

Deadlift
80kg x 5
100kg x 1
120kg x 1

felt a twinge in my back on the last military rep which i felt again on the 120 deadlift so i left it there. everything else felt really good though
 
6.5 km run would hospitalise me....top effort Dave.

I wish you all the best with your transformation, but you're beautiful just the way you are. You know it, I know it.

Your left kneebone in those pics....it does something to my groinular region.

Just Vladimir Putin dat out there.
 
DKD said:
6.5 km run would hospitalise me....top effort Dave.

I wish you all the best with your transformation, but you're beautiful just the way you are. You know it, I know it.

Your left kneebone in those pics....it does something to my groinular region.

Just Vladimir Putin dat out there.
Click to expand...


thanks DKD. im glad you noticed my left kneebone i bulked it up last winter and have spent the summer cutting the fat from it and i reckon it looks pretty shredded. im thinking of doing a bulk on the right knee this year now.

first 5/3/1 session and to be honest i just wasn't feeling energetic today after work.

Squat
60kg x 5
70kg x 5
80kg x 6

Bench Press
50kg x 5
60kg x 5
70kg x 5

Dips
BW x 3 x 10
 
Squat
65kg x 3
75kg x 3
85kg x 3

Bench Press
55kg x 3
65kg x 3
70kg x 3

Dips
+10kg x 8,8,8

SLDL
3 x 8 x 70kg

been away camping for a few days so a bit late kicking off the training this week
 
Cardio
6 x 10 x 16kg KB 1 arm snatches
4 x 30 x 16kg KB swings
4 x 10 x 24kg KB swings

@ 13:30

very happy with that. i upped the sets and reps and finished 20 seconds faster than last time
 
I have noted that, in the last week, you have done a deep knee bend, picked something up and put something overhead.

Big Kyle would've approved.
 
Squat
65kg x 3
75kg x 3
85kg x 3

Torsinator Twist
+5kg x 10,10,10,10,10

Ab Wheel
1 x 5

repeating last weeks 5/3/1 due to laziness not completing it properly last week
 
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