Burien Top Team | Training Log

Training Training Logs
2052

MONDAY

BW: 155.6 lbs
waist: 34"
BP: Yellow
Sunday steps: 17.7k+
AM walk? No, but …

Hypertrophy - Chest & Biceps

Incline treadmill walk
2.0 miles / 242 calories / 36 minutes

Wasn’t able to do my neighborhood walk this morning, so I got the steps in at the gym right before my weight training session.

Chest - Seated machine bench press
100 lbs x 10
125 lbs x 8
150 lbs x 6
175 lbs x 6 (!), 6 (!)

Cable clavicular press-around
27 1/2 lbs x 10
32 1/2 lbs x 8
37 1/2 lbs x 6
42 1/2 lbs x 9, 9

Cable flye
35 lbs x 10
40 lbs x 8
45 lbs x 6
50 lbs x 9, 9

Biceps - Cable preacher curl
35 lbs x 10
45 lbs x 8
55 lbs x 6
65 lbs x 9 (!), 6 (!)

Seated alt DB curl
20 lbs x 10
25 lbs x 8
30 lbs x 9, 9

2 Likes
2053

TUESDAY

BW: 155.4 lbs
waist: 34"
BP: Orange
Monday steps: 10.7k+
AM walk? No.

Conditioning

Elliptical Glider (like a legs only elliptical)
1.55 miles / 130 calories / 20 minutes

Worked HR to 130s. Had planned to use a regular elliptical, but had already switched machines because the cup holder wouldn’t hold my timer/phone. By the time I realized it wasn’t a regular elliptical, I just decided to stick with it. Felt awkward. I’ve only done ellipticals 3 or 4 times. I like it as a warm-up option; I don’t think I’ll use it for Sprint 8, as many do.

Sprint 8 - via air bike
Warmup - 3 minutes

Eight sets of
30 seconds max effort (HR >155)
90 seconds active rest (HR <130)

Cool down - 2 minutes

21:02 minutes / 4.5 miles / 113 calories

This was hard work. Thought about stopping after the fourth round, but that 90 seconds is just enough to make you forget how brutal that 30 seconds can be.

Right now, the rower and the air bike seem like my best bets for Sprint 8. I’ll do one each a week for now.

2 Likes
2054

WEDNESDAY

BW: 155.4 lbs
waist: 34"

#trenchwarfare

BP: Orange
Tuesday steps: 7.0k+
AM walk? Yes

Conditioning

Weighted incline treadmill
2.0 miles / 250 calories / 36:44 minutes

Got to the gym late. Had to cut the session short.

#accountability
1462 calories = P143 F48 C31

2 Likes
2055

THURSDAY

BW: 154.4 lbs
waist: 34"
BP: Orange
Wednesday steps: 16.0k+
AM walk? No

Busy day with work and family in town. No training.

FRIDAY

BW: 154.8 lbs
waist: 34 1/2"
BP: Orange
Thursday steps: 16.7k+
AM walk? Yes.

Hypertrophy: Back & Triceps

Face pulls
22 1/2 lbs x 8
27 1/2 lbs x 6
32 1/2 lbs x 4
37 1/2 lbs x 9, 9

CS pronated upper back row
100 lbs x 8
125 lbs x 6
150 lbs x 9 (!), 9 (!)

Pronated grip cable pulldown
60 lbs x 8
70 lbs x 6
80 lbs x 9, 9 (!)

Was supposed to use supinated grip on these.

CS NG plate-loaded lat row
200 lbs x 8
220 lbs x 6
240 lbs x 9, 9 (!)

Triceps: Cable pressdown
62 1/2 lbs x 10
67 1/2 lbs x 8
72 1/2 lbs x 6
77 1/2 lbs x 7 (!), 7 (!)

Overhead cable extensions
47 1/2 lbs x 8
52 1/2 lbs x 6
57 1/2 lbs x 6 (!), 6 (!)

Started with a one mile (18 minute) incline treadmill walk to warmup and boost steps. Probably overdid it with the Sprint 8 bike work; my knee has been cranky over the past few days.

2 Likes
2056

SATURDAY

BW: 154.4 lbs
waist: 34"
BP: Yellow
Friday steps: 13.2k+
AM walk? Yes

Conditioning

Weighted incline treadmill walk
3.4 miles / 463 calories / 60 minutes

1 Like
2057

SUNDAY

BW: 153.4 lbs

The fact that I actually lost weight over a weekend that included three family dinners (including one Italian and one Mexican) is the most amazing thing that’s happened during this T-ransformation.

waist: 34"
BP: Yellow
Saturday steps: 20.7k+
AM walk? Yes

Hypertrophy - Delts & Abs

Unilateral cable side laterals
5 lbs x 10
7 1/2 lbs x 8
10 lbs x 6
12 1/2 lbs x 5 (!), 6 (!)

Cable upright rows
27 1/2 lbs x 10
32 1/2 lbs x 8
37 1/2 lbs x 6
42 1/2 lbs x 9 (!), 9 (!)

Face pulls
22 1/2 lbs x 10
27 1/2 lbs x 8
32 1/2 lbs x 6
37 1/2 lbs x 9, 9

Hanging leg raises
3 sets of 10

Weighted abs crunch
47 1/2 lbs x 10
57 1/2 lbs x 8
67 1/2 lbs x 6
77 1/2 lbs x 9, 9

Weighted incline treadmill walk
2.0 miles / 309 calories / 34:33 minutes

4 Likes
2058

MONDAY

BW: 153.2 lbs
waist: 34"
BP: Yellow
Sunday steps: 15.2k+
AM walk? Check

Hypertrophy - Biceps & Chest

Plate-loaded preacher curl
20 lbs x 10
40 lbs x 8
60 lbs x 6
80 lbs x 9 (!), 5 (!)

Unilateral face away cable curl
15 lbs x 10
20 lbs x 8
25 lbs x 6
30 lbs x 9 (!), 5 (!)

Plate-loaded bench press
bar x 10
75 lbs x 8
100 lbs x 6
125 lbs x 4
140 lbs x 9 (!), 7 (!)

Cable clavicular press
32 1/2 lbs x 8
37 1/2 lbs x 6
42 1/2 lbs x 4
47 1/2 lbs x 9 (!), 9 (!)

Standing cable flye
40 lbs x 10
45 lbs x 8
50 x 6
55 lbs x 6, 6 (!)

Bracing is getting harder and harder while standing. May start doing these seated instead.

70 minutes start to finish. Shoulders a little sore from yesterday and felt it in some of today’s lifts.

2 Likes
2059

TUESDAY

BW: 154.4 lbs
waist: 34"
BP: Yellow
Monday steps: 8.1k+
AM walk? Yes

Conditioning

Warmup
Weighted incline treadmill walk
1.1 miles / 145 calories / 20 minutes

Tempo Intervals
20 rounds of airbike:
10 seconds moderate/hard (HR >140)
60 seconds active rest

Cooldown
Weighted incline treadmill walk
1.0 miles / 149 calories / 19 minutes

The goal with the tempo intervals is to get your HR to drop as low as possible during the 60s of active rest after 10s at 70% of your maximum HR. I’m running closer to 77%, but I think that’s just a matter of my currently mediocre conditioning. Had a hard time getting my HR below 125-130 during the last 10 rests in particular.

2 Likes
2060

https://plagueofstrength.com/apex-predator-diet-for-athletes-and/

2061

WEDNESDAY

BW: 154.6 lbs
waist: 34 1/4"
BP: Yellow
Tuesday steps: 15.4k+
AM walk? Yes

Hypertrophy - Triceps & Back

Triceps: Cable pressdown
67 1/2 lbs x 8
72 1/2 lbs x 6
77 1/2 lbs x 9 (!), 9 (!)

Overhead cable extensions
47 1/2 lbs x 8
52 1/2 lbs x 6
57 1/2 lbs x 7 (!), 7 (!)

Removing the initial 10-rep warmup set seemed to be worth about 4 working reps in the first exercise and two working reps in the second. Nice trade.

Back: Face pulls
22 1/2 lbs x 10
27 1/2 lbs x 8
32 1/2 lbs x 6
37 1/2 lbs x 9, 9

Did these seated this time. Much better bracing.

CS pronated grip middle back row
75 lbs x 10
100 lbs x 8
125 lbs x 6
150 lbs x 5 (!), 6 (!)

I’ve been doing a lot of these over the past few months. Changing up the grip to hit the middle back over the next few weeks, but I think it may be time soon to switch to DB rows. Feeling a little plateau’d at 150 lbs.

Supinated grip cable pulldown
60 lbs x 10
70 lbs x 8
80 lbs x 6
90 lbs x 6 (!), 6 (!)

Had to fight just to pull the 90 lbs into position! Good work at a good weight.

Started off the session with one mile weighted incline treadmill walk for the step count and the warmup.

I’ve adopted Animals as Leaders as my resistance training music this year. Really enjoying them; love the fact that the lead guitarist, Tosin Abasi, is a second-generation Nigerian-American from the same town I lived in as a kid (Silver Spring, Maryland)

2 Likes
2062

THURSDAY

BW: 153.6 lbs
waist: 34"
BP: Orange
Wednesday steps: 12.7k+
AM walk? Yes.

Conditioning - Zone 2 Training

Weighted incline treadmill walk
3.3 miles / 505 calories / 60 minutes

Finally training conditioning with the same focus on “progressive overload” that I have with resistance training. Using the HR monitor to make sure that I’m keeping my HR above 120 during these stretches.

My max HR is somewhere around 180. I’ve been able to get it up to 177 on the air bike, so I’m guessing my max is a bit above that. My sweet spot for Zone 2 cardio is between 126 and 135 (70-75% of max HR).

First time I burned 500+ calories in an hour on the treadmill. Worked up to 7% grade and 3.4 mph in the final mile or so.

Music for the Muscles
image

2 Likes
2063

FRIDAY

BW: 152.8 lbs
waist: 34"
BP: Yellow
Thursday steps: 17k+
AM walk? Yes

Conditioning - Tempo Intervals

Weighted incline treadmill walk
1.1 miles / 145 calories / 20 minutes

Air bike
20 rounds:
10 seconds moderate/hard (HR>140)
60 seconds active rest (HR<120)

The hardest part of these is the active rest, forcing yourself to control your breathing and get your heart rate down as quickly as possible before the next round. I aimed to bring it down by at least 20 bpm during the minute.

2 Likes
2064

SATURDAY

BW: 154.4 lbs
waist: 34"
BP: Yellow
Friday steps: 14.5k+
AM walk? Check.

“Rampage day” a la Apex Predator Diet last night. A grinder, chips, chocolate cake … I’m slow-motion embracing … chaos.

Hypertrophy: Shoulders & Arms

Unilateral cable side laterals
5 lbs x 10
7 1/2 lbs x 8
10 lbs x 6
12 1/2 lbs x 5, 4

Soreness in my right shoulder continues. Left side could have done another 2-3 reps easy.

Cable upright rows
27 1/2 lbs x 10
32 1/2 lbs x 8
37 1/2 lbs x 6
42 1/2 lbs x 7 (!), 6 (!)

I think the way I do this, with a rope and a pronated grip, is sub-optimal, causing more internal rotation and potential impingement than I need. Watching Jeff Cavaliere (AthleanX) do these with dumbbells has me thinking that if I want to use a cable ‘n’ rope, I should use a neutral grip and encourage external rotation instead.

Cable rear delt rows (total weight)
10 lbs x 10
15 lbs x 8
20 lbs x 6
25 lbs x 0
20 lbs x 6 x 6

Began doing these seated at 20 lbs. Felt better than standing and leaning back.

Unilateral cable front raises
5 lbs x 10
7 1/2 lbs x 8
10 lbs x 6
12 1/2 lbs x 9, 8 (!)

I’ve neglected doing these for years after reading some commentary about how you don’t really need them if you’re doing enough pressing. But my shoulders are my worst body part and the absence of front raises may have something to do with it.

Dips
BW x 10
+10 lbs x 8
+20 lbs x 6
+30 lbs x 9, 9

Very careful on eccentric having injured my shoulder doing these on two different occasions over the past four years.

Preacher curl machine
50 lbs x 10
65 lbs x 8
80 lbs x 6
95 lbs x 9, 9

Started with one mile incline treadmill walk, about 20 minutes, for warmup and step count. Total training time afterwards was 75 minutes.

Speaking of embracing chaos, tonight is one of 3x/week “meat feasts” after a day of protein shakes. And since its Saturday night …

image
image1548×615 157 KB

4 Likes
2065

SUNDAY

Took the day off. Got in my AM walk and did some gardening and yardwork.

MONDAY

BW: 155.8 lbs
waist: 34 1/2"
BP: Yellow
Saturday steps: 11.8k+
Sunday steps: 10.9k+
AM walk? Yes

Hypertrophy - Biceps & Chest

Biceps: Standing cable preacher curl
35 lbs x 10
45 lbs x 8
55 lbs x 6
65 lbs x 9 (!), 7 (!)

Unilateral face-away cable curl
15 lbs x 10
20 lbs x 8
25 lbs x 6
30 lbs x 4, 4/9

Pain in right shoulder made it hard to finish the top sets. With my left arm, I got nine reps without too much trouble.

Chest - Supinated grip machine bench press
100 lbs x 10
125 lbs x 8
150 lbs x 6 x 3
140 lbs x 6 x 3

These were tough. Decided spontaneously to do this version. Felt a major stretch on my outer pec and a new type of shoulder pressure. Still thinking about these …

Cable clavicular press
32 1/2 lbs x 8
37 1/2 lbs x 6
42 1/2 lbs x 4
47 1/2 lbs x 9, 9

Started off with a mile incline treadmill walk for warmup and step count. About 1.1 miles, 20 minutes, 145 calories.

My right shoulder is giving my problems on a variety of lifts, including the unilateral curls I tried to do and the cable flyes which were an immediate no-go.

I’m going to stop training shoulders with anything other than bands. For months I’ve been worried about my left shoulder recovering. Now my left shoulder feels pretty much fine and it’s my right shoulder that’s become a limiting factor.

To finish off the Transformation, I’m going to give Saturday more chest and arms work. I’m giving my knee more time to heal up. I’ll bring back the lower body work in June.

3 Likes
2066

TUESDAY

BW: 155.2 lbs
waist: 34 1/2"
BP: Orange
Monday steps: 13.8k+
AM walk? Yes

Conditioning

Weighted incline treadmill
3.3 miles / 435 calories / 60 minutes

Adopting the 5/2 plan in addition to my mini-Apex Predator Diet strategy. Tue/Thu is fish dinner and <1300 calories. Breakfast is same across the board: 4oz of steak and a small salad. Two shakes during the day for lunch and post-train. Dinner on the “5” days is keto/carnivore.

2 Likes
2067

Steak for breaky, breakfast of champions sir. Jealous!

1 Like
2068

Getting in touch with my inner carnivore!

1 Like
2069

WEDNESDAY

BW: 154.8 lbs
waist: 34 1/4"
BP: Green
Tuesday steps: 15.9k+
AM walk? Yes

Hypertrophy - Triceps & Back

Triceps - Cable pressdown
67 1/2 lbs x 8
72 1/2 lbs x 6
77 1/2 lbs x 9 (!), 9 (!)

Overhead triceps extension
47 1/2 lbs x 8
52 1/2 lbs x 6
57 1/2 lbs x 9 (!), 7 (!)

Back - Face pulls
22 1/2 lbs x 10
27 1/2 lbs x 8
32 1/2 lbs x 6
37 1/2 lbs x 0
22 1/2 lbs x 10

Pain in my right rear delt throughout these. 37 1/2 lbs was a total no go. Decided to do a back-off, test set at the warmup weight.

CS pronated grip middle back row
75 lbs x 10
100 lbs x 8
125 lbs x 6
150 lbs x 5 (!), 5 (!)

I’m plateauing here. One more week at this and I’ll be sure to program differently for a little while.

Supinated grip cable pulldown
60 lbs x 10
70 lbs x 8
80 lbs x 6
90 lbs x 7 (!), 6 (!)

Led off with a mile walk on the treadmill. 145 calories. 20 minutes

2 Likes
2070

THURSDAY

BW: 153.8 lbs
waist: 34 1/4"
BP: Yellow
Wednesday steps: 12.8k+
AM walk? Yes

Conditioning

Cardiac Output
Weighted incline treadmill
3.4 miles / 487 calories / 60 minutes

Looking at my physique, specifically comparing my front vs my back, I’ve realized that my pec training has been terrible for years. I think I had a tendency to press with my arms, focusing on my triceps without really engaging my pecs. I can’t remember the last time, for example, I squeezed my pecs at the end of a press.

It would explain why my triceps are relatively strong and relatively well-developed. It would also explain why my lower pecs are far better developed than my upper or inner pecs; I did tons of dips during the COVID garage gym days - to the point of injuring my shoulder twice with excess range of motion (too deep). I found it very easy, and natural, to flex my pecs doing dips/pressing downward than I ever did with other chest pressing (except decline, of course).

I’m still flirting with a chest specialization program after the T-ransformation. But it’s worth realizing that there’s still work I can do between now and then to improve the chances of growing my chest.

That said, this is what I’m thinking for June/July:

Monday: Cardio
Tuesday: Chest (Power)
Wednesday: Back & Biceps
Thursday: Chest (Strength)
Friday: Cardio
Saturday: Chest (Hypertrophy)
Sunday: Legs

No direct shoulder training for awhile, aside from the bands.

Split courtesy of 4-Week Chest Specialization

2 Likes
2071

Any BJJ sessions in that full on schedule? (any rest days?)

1 Like