Burien Top Team | Training Log

Training Logs
2253

Looking to adapt current training to recovery/PT needs. No longer really doing Tactical Barbell. Borrowing its minimalism and its progression scheme for squats.

TUESDAY

BW: 155.4 lbs
waist: 34 1/2"
Sat/Sun/Mon steps: 10.4k / 11.8k / 10.8k

Week 5 - Max strength (1/3)

Barbell back squat
(warmups superset with 24" box jumps 3 sets of 5)
200 lbs x 3 x 3

Chest-supported horizontal row (low handle)
150 lbs x 3 x 3 (w/straps)

Shoulder rehab circuit
2 rounds of 15 w/ 5 lb DBs
Arnold press
Seated rear laterals
Seated side laterals
Standing front raises

Triceps - overhead cable extension
65 1/2 lbs x 9 (!), 7 (!)

Biceps - single arm Preacher cable curl
32 1/2 lbs x 7 (!), 6 (!)

Notes:

Swapped out vertical pulls (WPU) for horizontal pulls because the latter is more helpful for shoulder recovery (esp. limiting scapular elevation). Need to lower weight and boost rep range to 6-9.

Swapped out the weighted dips (WD) on PT advice; doing shoulder circuit instead. Starting “PT-light” and will progressively overload slowly.

Going to transition to 3x/week lifting since I’m not really pushing conditioning right now. Goal of being under 150 lbs by the end of the year still stands, even if I’m heading in the wrong direction right now.

Inspired by Throw’s recomp: weight is the same but the physique improvements are clear. I still want to be lighter, but I wouldn’t mind keeping the muscle I’ve got right now.

1806 cal = P136 F63 C84

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2254

WEDNESDAY

BW: 154.4 lbs
waist: 34 1/2"
Tuesday steps: 10.2k

AM weighted walk
30 minutes / AvHR(Max): 109 (140)

Week 5 - Conditioning (E 2/3)

Weighted incline treadmill walk
60 minutes / 3.3 miles / 495 calories / AvHR(Max): 124 (135)

Notes:

Really felt the monotony of LSD cardio this afternoon. Might have been the time of day; I’m usually able to zen it out pretty handily, but today I couldn’t wait to get off the treadmill.

Might also be a symptom of carrying this extra few lbs. My ankles have felt sore during the initial incline in my AM walk, and that’s a tell-tale sign of “too much load.”

An early start on 2025 programming: 3x Max strength. 2x E60. 1x E HIC. 1x Rest.

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2255

THURSDAY

BW: 153.8 lbs
waist: 34 3/4"
Wednesday steps: 17.7k

AM weighted walk
30 minutes / AvHR (Max): 120 (147)

Week 5 - Max Strength (2/3)

Barbell back squat
(warmups superset with 24" box jumps 3 sets of 5)
200 lbs x 3

Thibaudeau rows (four-count, close-grip)
60 lbs x 9, 9

Shoulder rehab circuit
2 rounds of 15 w/ 5 lbs DBs
Arnold press
Seated rear laterals
Seated side laterals
Standing front raises

Triceps - single arm cable pressdown
27 1/2 lbs x 9 (!), 9 (!)

Biceps - single arm Bayesian curl
27 1/2" lbs x 9 (!), 9 (!)

Notes:

Superseted shoulder work with squats to save time. Crushed workout in 55 minutes.

Happy Thanksgiving!

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2256

This reads super unpleasant to me also… is that the target HR zone given it was an hour long?

Is this programming for coming months? or well after shoulder is sorted? And where are those light rolling sessions with white belts sir? :wink:

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2257

Yeah, target HR is between 125-137 or so for an hour. Only have to do it once or twice a week, but not the most exciting 60 minutes of the week.

Starting the new programming immediately. Integrating some shoulder PT into the program in place of the upper body pressing (specifically bench pressing). Also doing horizontal pulls instead of vertical pulls to help reinforce scapular retraction.

Wednesday night is jiu-jitsu night. Haven’t been to class in awhile, though. Was hoping to feel better about my shoulder by now.

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2258

FRIDAY

BW: 154.6 lbs
waist: 34 1/2"
Thursday steps: 10.0k

AM weighted walk
30 minutes / AvHR (Max): ???/ 140

Week 5 - Conditioning (2/3 - Green Zone)

Stairmill
5:31 minutes / 20 floors (330 steps) / 55 calories
AvHR (Max): 142 (159)

Rower
10:06 minutes / 1807m / 93 calories
AvHR (Max): 145 (151)

Bike
15:04 minutes / 3.15 miles / 101 calories
AvHR (Max): 145 (152)

Stairs
5:32 minutes / 20 floors (330 steps) / 55 calories
AvHR (Max): 153 (164)

Rower
10:16 minutes / 1800m / 92 calories
AvHR (Max): 145 (154)

Bike
15:02 minutes / 3.32 miles / 110 calories
AvHR (Max): 144 (152)

Notes:

Green zone conditioning (1x/week): Av(HR) between 137 and 154 bpm. Much easier hour on the brain compared to that 60 minutes on the treadmill. Goal will be to increase distances and/or maintain distances at the lower end of the heart rate target range.

Did this workout without the vest. I can add that as a progressive overload tool as my conditioning improves.

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2259

Considering dropping the Zone 2 session and adding a second Zone 3.

Given my daily 30-minute weighted walks are borderline Zone 1/Zone 2, that other 1x/week brutally boring hour on the treadmill could be easily swapped out for a 60-minute Zone 3 session like today’s, which added intensity and was even a little bit fun.

Even my robot friend agrees.

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2260

SATURDAY

BW: 155.4 lbs
waist: 34 1/2"
Friday steps: 14.0k

AM weighted walk
30 minutes / AvHR(Max): 111(141)

Rest day - lower back was hurting, probably due to a groin strain. Decided to move strength training to Sunday.

SUNDAY

BW: 155.4 lbs
waist: 34 1/2"
Saturday steps: 13.3k

AM weighted walk
35 minutes / AvHR(Max): 123(157)

Week 5 - Max strength (3/3)

Barbell back squat
(warmups superset with 24" box jumps / 3 sets of 5)
200 lbs 3 x 3
(work sets superset with SRC)

Shoulder rehab circuit
2 x 15 w/5 lbs DBs
Seated Arnold press
Seated rear laterals
Standing front laterals
Standing front raises

DB rows
65 lbs 3 x 8

Triceps - Seated triceps extension machine
100 lbs x 9(!), 9(!)

Biceps - Seated preacher curl machine
100 lbs x 7(!), 7(!)

Notes:

Triceps extension machine was nice, but really had to brace myself to move the 100 lbs. I want to do compound lifts for arms once a week, so if this doesn’t do it, I may try Smith machine skullcrushers (a Paul Carter favorite).

November was my heaviest month since April (averaging 154.02 lbs now vs 155.32 lbs then). What began as a supply-side problem (leftover Halloween candy) turned into a demand-side problem pretty quickly with election-era stress, Mrs. Burien Top Team surgery stress, and the accompanying caloric surplus to soothe said stress.

December is for forging new habits that will serve me well in 2025.

Goals for December 2024

100% daily protein > 125g (= LBM)

14 strength training sessions (3x/week)

Shoulder PT 2x/day

Average 10k steps daily starting with daily 30-35 minute Zone 1 walks

Two 60-minute Zone 3 workouts/week + one HIC session

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2261

MONDAY

BW: 156.0 lbs
waist: 34 1/2"
Sunday steps: 11.1k

AM weighted walk
30 minutes / AvHR (Max): 108 (136)

Week 5 - Conditioning (3/3 - Green Zone)

Stairmill
5:34 minutes / 20 floors (330 steps) / 55 calories
AvHR (Max): 136 (155)

Rower
10:06 minutes / 1874m / 98 calories
AvHR (Max): 141 (151)

Bike
15:04 minutes / 3.3 miles / 120 calories
AvHR (Max): 142 (150)

Stairmill
5:35 minutes / 20 floors (330 steps) / 55 calories
AvHR (Max): 151 (163)

Rower
10:06 minutes / 1848m / 96 calories
AvHR (Max): 142 (151)

Bike
15:03 minutes / 3.32 miles / 121 calories
AvHR (Max): 145 (152)

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2262

TUESDAY

BW: 154.2 lbs
waist: 34 1/4"
Monday steps: 11.1k
Monday macros: 1840 = P127 F74 C55

AM weighted walk
30 minutes / AvHR (Max): 122 (153)

Week 6 - Max Strength (1/3)

Barbell back squat
(warmups superset with 24" box jumps / 3 sets of 5)
225 lbs 3 x 1
(work sets superset with SRC)

Shoulder rehab circuit
2 x 15 w/5 lbs DBs
Seated Arnold press
Seated rear laterals
Standing side laterals
Standing front raises

Chest-supported horizontal rows
130 lbs x 4; 110 lbs x 9

Triceps - overhead cable extension
65 1/2 lbs x 9, 9 (!)

Biceps - single arm Preacher cable curl
32 1/2 lbs x 7 (!), 6 (!)

Notes:

Squats felt heavy but doable. Curious to see how squatting 3x/week will help me get increasingly accustomed to the work. Took the weight back on the horizontal rows to focus on rep quality and quantity.

Used a small straight bar for the overhead cable extensions instead of the rope and it felt a little stronger.

3 Likes
2263

WEDNESDAY

BW: 153.2 lbs
waist: 34 1/4"
Tuesday steps: 13.5k
Tuesday macros: 1798 = P158 F56 C83

AM weighted walk
30 minutes / AvHR (Max): 114 (144)

Took the day off inadvertently. Need to make this my regular rest day because it’s always the hardest day of the workweek to get to the gym.

THURSDAY

BW: 153.8 lbs
waist: 34 1/4"
Wednesday steps: 6.2k
Wednesday macros: 1893 = P137 F59 C91

AM weighted walk
sub-30 minutes / AvHR (Max): 120 (155)

Week 6 - Max strength (2/3)

Barbell back squat
(warmups superset with standing long jumps / 3 sets of 5)
225 lbs 3 x 1
(work sets superset with SRC)

Shoulder rehab circuit
2 x 15 w/5 lbs DBs
Seated Arnold press
Seated rear laterals
Standing side laterals
Standing front raises

Thibaudeau row (four-count, rope grip)
60 lbs x 9, 9

Triceps - single arm cable pressdown
27 1/2 lbs x 9 (!), 9 (!)

Biceps - single arm cable Bayesian curl
27 1/2 lbs x 9 (!), 9 (!)

Notes:

Doing band-based shoulder PT throughout (straight arm pulldowns, rows, band pull aparts, internal and external rotations, 2 sets of 20 total)

3 Likes
2264

FRIDAY

BW: 153.0 lbs
waist: 34"
Thursday steps: 12.1k
Thursday macros: (1860) P125 F53 C49

AM weighted walk
sub-30 minutes / AvHR (Max): 120 (148)

Week 6 - Conditioning - Green Zone

Stairmill
5:32 minutes / 20 floors (330 steps) / 55 calories
AvHR (Max): 136 (154)

Rower
10:06 minutes / 1859m / 97 calories
AvHR (Max): 141 (153)

Bike
15:04 minutes / 3.28 miles / 117 calories
AvHR (Max): 142 (149)

Stairmill
5:32 minutes / 20 floors (330 steps) / 55 calories
AvHR (Max): 148 (160)

Rower
10:07 minutes / 1877m / 98 calories
AvHR (Max): 142 (151)

Bike
15:04 minutes / 3.29 miles / 118 calories
AvHR (Max): 143 (151)

Soundtrack

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2265

SATURDAY

BW: 153.0 lbs
waist: 34"
Friday steps: 13.2k
Friday macros: (1747) P133 F60 C41

Week 6 - Max strength (3/3)

Barbell back squat
(warmups superset with standing long jumps / 3 sets of 5)
225 lbs 3 x 1
(work sets superset with SRC)

Shoulder rehab circuit
2 x 15 w/5 lbs DBs
Seated Arnold press
Seated rear laterals
Standing side laterals
Standing front raises

DB rows
65 lbs x 3 x 8

Seated triceps extension machine
100 lbs x 9, 9

Seated bicep curl machine
100 lbs x 9, 7

Notes:

Busy day with the family so grateful to get in this workout beforehand. Had to sacrifice the morning walk.

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2266

SUNDAY

BW: 153.4 lbs
waist: 34 1/4"
Saturday steps: 8.4k

AM weighted walk
30 minutes / AvHR (Max): 122 (157)

Another big “Friends and Family Day”. Got in the morning walk, but unable to make it to the gym.

MONDAY

BW: 153.2 lbs
waist: 34"
Sunday steps: 10.8k

AM weighted walk
sub-30 minutes / AvHR (Max): 119 (147)

Block 2, Week 1: Conditioning (1/3) - Red Zone

Row sprints: 3 minutes rest between sprints

1:06 minutes / 249m / 14 cal / maxHR 143
1:07 minutes / 282m / 19 cal / maxHR 158
1:06 minutes / 270m / 17 cal / maxHR 160
1:06 minutes / 263m / 16 cal / maxHR 156
1:07 minutes / 264m / 16 cal / maxHR 160
1:07 minutes / 265m / 16 cal / maxHR 160
1:06 minutes / 261m / 16 cal / maxHR 160
1:07 minutes / 273m / 16 cal / maxHR 165

Notes:

Integrating HIC workouts now that I’m in Block 2. This is a basic version of the TB conditioning protocol “Indoor Power Intervals.” Ideally, I’d like to focus on 2min sprints at 500m, but I’ve only rarely reached that mark. So I’m going to focus on 1 minute and 90 second sprints and work my way up.

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