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CaT_SPeW 2013 Transformation

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











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


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.
 


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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