Burien Top Team | Training Log

Training Training Logs
2293

MONDAY

BW: 154.6 lbs
waist: 34 1/2"
Sunday steps: 16.5k

AM weighted walk
30 minutes / AvHR (Max): 122 (152)

Block 2, Week 3 - Conditioning - Blue/Green Zone

Tempo intervals - bike - 20 reps
10 seconds @ 70% of max
50 seconds active rest
25:58 minutes / 4.63 miles / 163 calories
AvHR (Max): 138 (154)

Notes:

On reflection, I think I did manage to get in all 20 reps last week, I just didn’t do the final 50 second rest period. I was wondering why the app was asking me why I wanted to stop the intervals after I thought I’d finished.

Tactical Barbell calls for “Easy HIC” on the 3rd and 6th weeks when lifting at 90%+ 3x/week. I figured that tempo intervals would be a good exercise for that. Effort on the bike was very similar to the rower, which is nice.

The metrics here include the five minute warmup. Probably brought the AvHR down a little. I’ll separate that out next time like I did for the rower tempo intervals.

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2294

TUESDAY

BW: 155.0 lbs
waist: 35"
Monday steps: 9.6k

AM weighted walk
sub-30 minutes / AvHR (Max): 123 (150)

Block 2, Week 3 - Max Strength (3/3) - 90%

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

Shoulder rehab circuit
(superset with squat work sets)
2 rounds of 15 w/ 5 lb DBs
Seated Arnold press
Seated rear lateral
Standing side lateral
Standing front raise

Back - DB row
65 lbs x 3 x 8

Biceps - Seated preacher curl machine
100 lbs x 9 (!), 9 (!)

Triceps - Seated triceps pressdown machine
100 lbs x 9, 9

Notes:

Shoulder rehab band work throughout warmups. Squats felt good, at least 2-3 RIR. Rows also felt stronger this time.

B2 W4 starts with Max Strength on Thursday 75% (175 lbs) for 3 of 5 on the squats.

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2295

WEDNESDAY

BW: 155.0 lbs
waist: 34 1/4"
Tuesday steps: 15.2k

AM weighted walk
sub-30 minutes / AvHR (Max): 132 (157)

Rest

THURSDAY

BW: 156.4 lbs
waist: 34 1/2"
Wednesday steps: 7.2k

AM weighted walk
30 minutes / AvHR (Max): 123 (149)

Block 2, Week 4 - Max Strength (1/3) - 75%

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

Shoulder rehab circuit
(superset with squat work sets)
2 rounds of 15 w/ 5 lb DBs
Seated Arnold press
Seated rear lateral
Standing side lateral
Standing front raise

Back - CS NG machine row
110 lbs x 9, 9
(superset with scapular pushups BW 2 x 15)

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

Biceps - Single-arm cable preacher curls
30 1/2 lbs x 9 (!), 9 (!)

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Notes: Shoulder rehab band work throughout warmups.

Part of my #Project2025 is to train within 3-4 hours of waking up, which is statistically supposed to be an ideal time for performance. FWIW, squats felt great. Same with rows. Strong controlled reps. Will nudge the poundage up w/ the CS NG rows. Curious to see if the other back exercises are also ready for a bump up. 100% focused on rep quality.

Time to buckle down on the diet. Will start reporting protein and total calories for accountability. Inspired that so many of my favorite T-nation follows are in the T-ransformation this year. LFG!

Checked in with the head coach at Mako BJJ to thank him and his team for their hospitality in 2024 and to let him know that I’m still looking to join the team in 2025 post-shoulder surgery. Really appreciated his gracious response – it provided all the more motivation for me to make good things happen in 2025,

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2296

2025 Transformation Official Photo #transformation2025

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Currently 155 lbs with a 34" waist. Goal by Memorial Day is 148 lbs with a 33" waist.

4 Likes
2297

FRIDAY

BW: 154.8 lbs
waist: 34 1/4"
Thursday steps: 12.3k

The office and errands all day. Step count might actually be negative.

SATURDAY

BW: 154.8 lbs
waist: 34 1/4"
Friday steps: 2.5k

AM weighted walk
30 minutes / AvHR (Max): 121 (154)

Block 2, Week 4 - Max Strength (2/3) - 75%

Barbell back squat
(warmups superset with 45 degree hamstring extensions BW 3 sets of 10)
175 lbs x 3 x 5

Shoulder rehab circuit
(superset with squat work sets)
2 rounds of 15 w/ 5 lb DBs
Seated Arnold press
Seated rear lateral
Standing side lateral
Standing front raise

Back - CT 4-count seated row
60 lbs x 9, 9
(superset with scapular pushups BW 2 x15)

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

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

Notes:

Weekly BW average 155.22 lbs, slightly above last week’s. 1% target for next week is 153.61 lbs.

3 Likes
2298

SUNDAY

BW: 155.8 lbs
waist: 35"
Saturday steps: 11.4k

Block 2, Week 4 - Conditioning - Blue Zone

Neighborhood Ruck
3.0 miles / 53:35 minutes
AvHR (Max): 120 (164)

Notes:

Effort was consistent with the last outing. I’m going to see if there’s a little detour I can take on my current route to push the total time out to at least 60 minutes.

Total calories: 1633
Protein 130g

Coming up next:

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3 Likes
2299

MONDAY

BW: 157.2 lbs
waist: 35"
Sunday steps: 12.8k

Block 2, Week 4 - Conditioning - Red Zone

Warmup - Weighted incline treadmill
1.0 miles / 121 calories / 18:13 minutes / AvHR (Max): 107 (122)

Row sprints - 90 seconds work / 3 min rest
3 minute warmup
1:36 minutes / 22 calories / 369m / AvHR (Max): 137 (161)
1:37 minutes / 22 calories / 372m / AvHR (Max): 139 (160)
1:36 minutes / 22 calories / 368m / AvHR (Max): 138 (164)
1:36 minutes / 23 calories / 374m / AvHR (Max): 142 (166)
1:36 minutes / 23 calories / 379m / AvHR (Max): 144 (168)
1:36 minutes / 22 calories / 373m / AvHR (Max): 143 (168)

Cooldown - Weighted incline treadmill
1.0 miles / 121 calories / 18:15 minutes / AvHR (Max): 131 (135)

Total calories: 1521
Total protein: 146g

Notes:

Second day in a row I’ve had to dig a little deeper than I’d like to do the prescribed (i.e., harder) workout. Grateful for the victory, but a little unnerved to feel motivation fading so early into the season. Hopefully it’s just a hangover from an extended time off - and being at the heaviest end of my weight range for too long.

That said, the effort felt rewarded. Averaged 372m across the six, 90-minute sprints. This approximates covering 496m in two minutes (goal is 500m).

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Given how poorly I felt waist/weight-wise, I’m grateful to have produced numbers comparable to my previous session. I want to do as much rowing as possible between now and early March’s surgery, because it will be “all about the bike” for awhile afterwards.

Read some research from Chris Beardsley that said a month on the sidelines could erase three months of strength gains. If I needed incentive to stay active with strength training this March when I’m in the sling, Beardsley delivered.

4 Likes
2300

TUESDAY

BW: 156.8 lbs
waist: 34 1/2"
Monday steps: 11.1k

Block 2, Week 4 - Max Strength 3/3 - 75%

Barbell back squat
(warmups superset with 24" box jumps BW 3 x 5)
175 lbs x 3 x 5

Shoulder rehab circuit
(superset with squat work sets)
2 rounds of 15 w/ 5 lb DBs
Seated Arnold press
Seated rear lateral
Standing side lateral
Standing front raise

Back - DB row
65 lbs x 3 x 8
(superset with scapular pushups BW 2 x15)

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

Biceps - Seated preacher curl machine
100 lbs x 9 (!), 9 (!)

Total calories: 1666
Total protein: 139g

3 Likes
2301

WEDNESDAY

BW: 155.6 lbs
waist: 34 1/2"
Tuesday steps: 8.2k

Rest day

Weighted incline treadmill walk
2.5 miles / 329 calories / 45:27 minutes
3.3 mph @ 4% grade / AvHR (Max): 118 (135)

Notes:

Chilly morning weather has kept me away from the morning walk. Drove to the gym on Rest day to get some extra steps in.

Pressing the diet discipline one day at a time: protein up, calories down. Thinking in terms of battlefields and trying not to “lose ground to the enemy.”

Week 5 begins tomorrow: Max strength 85%.

Total calories: 1445
Total protein: 125g

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2302

THURSDAY

BW: 155.6 lbs
waist: 34 1/2"
Wednesday steps: 10.4k

Block 2, Week 5 - Max Strength (1/3) - 85%

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

Shoulder rehab circuit
(superset with squat work sets)
2 rounds of 15 w/ 5 lb DBs
Seated Arnold press
Seated rear lateral
Standing side lateral
Standing front raise

Back - CS Pronated Middle Grip row
110 lbs x 9, 9
(superset with scapular pushups BW 2 x15)

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

Biceps - Seated preacher curl machine
100 lbs x 9, 9 (!)

Total calories: 1692
Total protein: 125g

Notes:

Didn’t mean to do the compound work for arms today, but got a little turned around in my logbook. They take a little longer than the single arm work, which I’m able to superset, so I’d rather do the compound arm work on Saturdays when I’ve got more time.

Not a huge difference. Today’s workout took about 70 minutes. Otherwise I can get done just under an hour.

Switched to a lower, pronated grip for my CS row after watching videos from Paul Carter (how to achieve the “bull look”) and Ron Partlow and Dusty Hanshaw (don’t use the same movement twice). W/re2 the latter, I realized my CS NG row was very similar to my DB row. So I’m keeping the DB row (Parlow and Hanshaw told some great stories about them in their last show) and changing the grip on my CS row.

Really enjoying my new training time (3-4 hours after waking). So far so good on the diet - even if the scale is taking its time in joining the party.

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2303

FRIDAY

BW: 156.4 lbs
waist: 34 1/2"
Thursday steps: 7.4K

Block 2, Week 5 - Conditioning (1/3) - Blue zone

Weighted incline treadmill
60 minutes / 3.3 miles / 435 calories
AvHR (Max): 119 (127)

Notes:

Feels as if digestive issues might be complicating my progress. I’ve found a calorie leak of 200-300 calories, but I still feel as if things are not moving along at a proper pace. Taking measures.

Just got an email from my gym about their upcoming Senior (50+) Powerlifting competition next Friday (my gym caters to seniors big time). The top total at 55+ last year was 1015 lbs (my best total is about 850 lbs), and all age divisions are absolute/no weight limit. I can’t bench press because of my shoulder. But this is something I’d love to be able to compete in next year.

Total calories: 1558
Total protein: 125g

Update: It looks like the competition last year used DOTS scoring. Based on my 850 lbs total at 150 lbs BW, I would have been a close second at 59.14 vs the winner at 59.67.

3 Likes
2304

SATURDAY

BW: 155.4 lbs
waist: 34 1/2"
Friday steps: 12.8k

Block 2, Week 5 - Max Strength (2/3) - 85%

Barbell back squat
(warmups superset with 45 degree back extensions +25 lbs @ 3 x 10)
200 lbs x 3 x 3

Shoulder rehab circuit
(superset with squat work sets)
2 rounds of 15 w/ 5 lb DBs
Seated Arnold press
Seated rear lateral
Standing side lateral
Standing front raise

Back - CT four-count NG row
60 lbs x 9, 9
(superset with scapular pushups BW 2 x15)

Triceps - Overhead cable extensions
65 1/2 lbs x 9, 9

Biceps - Single arm cable preacher curl
30 1/2 lbs x 9, 9 (!)

Weighted incline treadmill
2.0 miles / 36:20 minutes / 263 calories
AvHR (Max) 128 (134) / 3.3 mph @ 4.0%

Total calories: TBA
Total protein: TBA

Notes:

Weights moving well. Did an extended “cool down” to make up for my missed morning walks. Natural BBer Paul Ravella is doing an hour of cardio every morning at 5:30am (!) as part of his Transformation this year. I’m going to get back to the “roadwork” with at least 30 minutes of cardio a day in January, and bumping that up to 45 minutes in February.

I’ve been doing back and forth over whether I want a more Black-oriented conditioning program (more intensity) or a Green-oriented one (more endurance). The issue is that TB tends to put the lifts I like - backsquat, bench press - with the Black program and lifts I’m not into as much - front squat, overhead press - with the Green program. At least now, when I’m on this side of 152 lbs, I prefer doing a Black max strength approach combined with a Green conditioning strategy.

4 Likes
2305

SUNDAY

BW: 155.6 lbs
waist: 35"
Saturday steps: 13.7k

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

Weighted incline treadmill
1.0 miles / 18:13 minutes / 132 calories
AvHR(Max): 116 (124)

Stairmill
330 steps (20 floors) / 5:34 minutes / 55 calories
AvHR(Max): 143 (158) / 3.3 mph @ 4.0%

Rower
1801m / 10:06 minutes / 92 calories
AvHR (Max): 143 (153)

Bike
3.1 miles / 15:02 minutes / 99.6 calories
AvHR (Max): 143 (149)

Weighted incline treadmill
2.0 miles / 36:21 minutes / 263 calories
AvHR (Max) 130 (137) / 3.3 mph @ 4.0%

Total calories: TBA
Total protein: TBA

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2306

MONDAY

BW: 154.4 lbs
waist: 34 1/2"
Sunday steps: 15.6k

Block 2, Week 5 - Conditioning (3/3) - Red Zone

Weighted incline treadmill
1.0 miles / 18:21 minutes / 132 calories
AvHR(Max): 123 (141)

Row sprints - 90 seconds work / 3 minutes rest
1:36 minutes / 367m / 22 calories / AvHR (Max): 149 (170)
1:36 minutes / 382m / 24 calories / AvHR (Max): 149 (171)
1:36 minutes / 360m / 21 calories / AvHR (Max): 142 (167)
1:36 minutes / 378m / 23 calories / AvHR (Max): 152 (174)
1:36 minutes / 359m / 21 calories / AvHR (Max): 141 (168)
1:36 minutes / 396m / 26 calories / AvHR (Max): 156 (179)

Weighted incline treadmill
1.0 miles / 18:14 minutes / 132 calories
AvHR (Max): 138 (144)

Notes:

My gym caters to senior citizens and I have had a few interesting interactions with my gym-mates over the past year and a half. Today, I’m on my final row sprint. A pair of older guys who were on the reclining bikes in front of me finish their workout. One of them with a “Veteran” baseball cap walks over to where I’m furiously rowing and is saying something to me but I’ve got my headphones on, Sol Invicto is cranking, and I’m on my final rep so I hear nada. I don’t want to be rude and not respond, but I’m literally just into my final sprint. I look up and smile/grimace, thinking this is exactly what I don’t need on my last rep …

After about ten seconds he and his buddy walk away and, 30-odd seconds after that, I finish my rep: a 90 second PR at 396m. #thankyouforyourservice

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2307

My biggest pet peeve. This might be the only thing that will set me off and why I train at home.

1 Like
2308

TUESDAY

BW: 153.6 lbs
waist: 34 1/2"
Monday steps: 12.5k

Block 2, Week 5 - Max strength (3/3) - 85%

Barbell back squat
(warmups superset with 45 degree back extensions +25 lbs @ 3 x 10)
200 lbs x 3 x 3

Shoulder rehab circuit
(superset with squat work sets)
2 rounds of 15 w/ 5 lb DBs
Seated Arnold press
Seated rear lateral
Standing side lateral
Standing front raise

Back - DB rows
65 lbs x 3 x 8
(superset with scapular pushups BW 2 x15)

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

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

2 Likes
2309

Like I said, I’ve had a handful of interesting interactions with some of these folks. I try to be respectful. They practically run the place.

I had one guy, clearly with eyesight issues, Biden-walk over to the cable tower I was using and, while I was pacing nearby during a rest period, stood over my sizable bright red gym bag and bottle, and proceeded to start doing some very light curls. Another guy kept asking me why I moved his stuff to access a bench that was on his right before he realized he had actually put his stuff on the other bench to his left.

2 Likes
2310

WEDNESDAY

BW: 154.8 lbs
waist: 34 1/2"
Tuesday steps: 8.2k

Block 2, Week 5 - Rest day (1/1)

Weighted incline treadmill
36:22 minutes / 2.0 miles / 263 calories
AvHR (Max): 128 (136)

Notes:

A little moderate Zone 2 work on rest day to keep the step count up. Week Six begins tomorrow.

Thinking about my row sprint work earlier this week. My best reps involved pulling near-maximally for as long as possible (typically about a minute) and then just enduring the final 30 seconds with whatever effort I can muster. I’m measuring that initial 60-second effort in calories/hour and looking to top 1,000, but it would probably be more constructive to start measuring in watts.

Expanding that window of max effort beyond one minute is a micro goal. I’m a few seconds short of covering 133m in the first 30 seconds (which would put me on pace for a 90 second PR at 400m), so that’s another micro goal for me to focus on.

2 Likes
2311

THURSDAY

BW: 153.8 lbs
waist: 34"
Wednesday steps: 10.3k

Block 2, Week 6 - Max strength (1/3) - 95%

Barbell back squat
(warmups superset with 24" box jumps BW 3 x 5)
225 lbs x 3 x 1

Shoulder rehab circuit
(superset with squat work sets)
2 rounds of 15 w/ 5 lb DBs
Seated Arnold press
Seated rear lateral
Standing side lateral
Standing front raise

Back - CS “Bull grip” row
(superset with scapular pushups BW 2 x 15)
110 lbs x 9, 9

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

Biceps - Single arm cable preacher curl
30 1/ lbs x 9, 9 (!)

2 Likes
2312

FRIDAY

BW: 153.8 lbs
waist: 34"
Thursday steps: 8.8k

Block 2, Week 6 - Conditioning (1/3) - Blue zone

Weighted incline treadmill
1.0 miles / 18:14 minutes / 132 calories
AvHR (Max): 124 (136)

Tempo intervals - Rower - 20 reps
10 seconds @ 70%+ max
50 seconds active rest
20:41 minutes / 3.3km / 167 calories
AvHR (Max): 133 (154)

3 Likes