Burien Top Team | Training Log

SATURDAY

BW: 155.0 lbs
waist: 34 1/2"
Friday steps: 9.7k

Took a day trip to Willcox, Arizona. A lot of driving and wine-tasting. Not so much walking.

Forgot to wear watch, so Saturday step count will be way off.


SUNDAY

BW: 155.8 lbs
waist: 34 1/2"
Saturday steps: 2.2k*

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

Weighted incline treadmill
1.0 miles / 18:14 minutes / 132 calories
AvHR (Max): 120 (132)

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 - CT 4-count low row
60 lbs x 9, 9

Triceps - Seated triceps pressdown machine
105 lbs x 9 (!), 6 (!)

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


Notes:

Triceps work felt especially heavy for some reason.

Struggling to get my step counts up with the colder weather. Will have to look at afternoon walks instead of mornings.

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MONDAY

BW: 157.4 lbs
waist: 34 1/2"
Sunday steps: 10.8k

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

Weighted “Morning Walk”
29:38 minutes / AvHR (Max): 127 (146)


TUESDAY

BW: 157.6 lbs
waist: 34 1/2"
Monday steps: 8.5k

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

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

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 - DB row
(superset with scapular pushups BW 2 x 15, standing band cross body press 2 x 15)
65 lbs x 3 x 8

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:

I’ve got one more conditioning session to go, but Block 2 is otherwise in the books. Squats felt very good. Deep and with a little pause in the hole.

On the other hand, another three-day weekend, another 3-5 unnecessary pounds. Same bad habits.

Pre-surgery MRI on the shoulder mid-day on Thursday, so Block 3 will probably start on Friday.

Calories: 1600
Protein: 141g

Overall macros today were great: Fat 60g Carb 54g. More days like this.

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Just a lazy 100kg :slight_smile: woot!

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Squatting three times a week for the first time since my Stronglifts days back in 2016!

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WEDNESDAY

BW: 157.4 lbs
waist: 34 1/2"
Tuesday steps: 10.0k

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

Weighted incline treadmill
1.0 miles / 18:14 minutes / 132 calories
AvHR (Max): 108 (121)

Stairmill
5:33 minutes / 331 steps (20 floors) / 55 calories
AvHR (Max): 142 (157)

Rower
10:05 minutes / 1791m / 92 calories
AvHR (Max): 143 (150)

Bike
15:06 minutes / 3.0 miles / 91.5 calories
AvHR (Max): 144 (151)

Weighted incline treadmill
1.0 miles / 18:15 minutes / 132 calories
AvHR (Max): 126 (133)

Calories: 1537
Protein: 120g

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THURSDAY

BW: 155.4 lbs
waist: 34 1/2"
Wednesday steps: 12.0k

Rest


Notes:

Got my latest MRI. $600+ to learn nothing new in the shoulder. Surgery still on for early March.


FRIDAY

BW: 155.2 lbs
waist: 35"
Thursday steps: 4.2k

Weighted AM walk
30 min / AvHR (Max): 113 (139)

Pre-Test Conditioning

Weighted incline treadmill
3.3 miles / 60 minutes / 435 calories
AvHR (Max): 119 (131)


Notes:

Spent some time reviewing Tactical Barbell … With two blocks down (12 weeks), I’m going to go ahead and test my squat tomorrow. The squat is the only real strength exercise I’m focusing on (back is both strength and hypertrophy, arms are all hypertrophy), and I’d like to get a good estimate of what 12 weeks of 3x/week squatting has gotten me. Singles at 225 lbs are feeling pretty good, so I’m optimistic about being able to top my current TM at 245 lbs.

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Sorry man. I hate medical things. Last year, we paid $3,000 at request of our doctor and the results were a bad test. By time we got results back, it was too late to retest, which is all the lab would do to make it right.

What’s recovery time on surgery?

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SATURDAY

BW: 154.6 lbs
waist: 34 /1/2"
Friday steps: 19.6k

Squat Test Day

Weighted incline treadmill
1.0 miles / 18:13 minutes / 132 calories
AvHR (Max): 132 (146)

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

Back - CS “Bull grip”
(superset with scapular pushups BW 2 x 15 / standing band cross body press 2 x 15)
140 lbs x 9, 9

Triceps - Seated pressdown machine
105 lbs x 6 (!), 6 (!)

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


Notes:

A little surprised my HR was so high during warmups.

W/re2 the squat test, 250 lbs for 3 works out to an estimated 1 RM of about 265 lbs. Today’s triple moved well, I might have had another rep or two in me. But 265 is a nice boost above the 245 I had set out as my initial 1 RM for reference purposes, so I’ll take it.

Rows also felt surprisingly strong. Was able to pull 30 lbs heavier than usual with what felt like the same effort. A little disappointing on the triceps work; I may not have waited the full three minutes before the final work sets.

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It’s crazy, for sure.

Four weeks in a sling. Three months no upper body lifting. Not sure if that 90 days includes the initial four weeks or if the count starts after I get out of the sling - hopefully the former!

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SUNDAY

BW: 156.4 lbs
waist: 34 3/4"
Saturday steps: 10.1k

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

Stairs
5:37 minutes / 330 steps / 56 calories
AvHR (Max): 138 (151)

Rower
10:10 minutes / 1909m / 101 calories
AvHR (Max): 140 (151)

Bike
15:11 minutes / 3.29 miles / 109 calories
AvHR (Max): 142 (151)

Weighted incline treadmill
2.0 miles / 36:21 minutes / 263 calories
AvHR (Max): 126 (132)


Notes:

Late breakfast with the in-laws at First Watch this morning. Not an egg eater, so I went with the Belgian waffle and some smoked ham. Grateful for this workout afterwards to burn off some of those carbohydrates.

This block will probably be broken when I have to travel for work at the end of February. But rather than jerry-rig something together, I’m just going to plod forward as if there’s no change. Not sure about gym options where I’m going to be in London (near the O2). Found a “PureGym” about 14 minutes by bus (35 minutes walking) from my hotel. Looks well equipped, open 24/7, and offers multi-day passes. Could be my Huckleberry.

Heading into the final week of the month behind schedule. Weekly weight average was the heaviest of the year so far. Inspired by throw’s photo update. He’s down about 2.5% in BW, I think. Similar progress would have me 4-5 pounds lighter at about 151-152 lbs right now … I’ll pledge to post a photo at the end of the week and see if that threat of exposure enhances compliance.

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MONDAY

BW: 155.4 lbs
waist: 35"
Sunday steps: 12.9k

AM weighted walk
29:46 minutes / AvHR (Max): 128 (161)


TUESDAY

BW: 155.8 lbs
waist: 34 1/2"
Monday steps: 7.9k

AM weighted walk
29:28 minutes / AvHR (Max): 126 (154)

Block 3, Week1 - Max strength (1/3) - 70%

Barbell back squat
(warmups superset with 24" box jumps BW 3 x 5)
185 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 row
(superset with scapular pushups BW 2 x 15 / standing band cross body press 2 x 15)
70 lbs x 6 (!), 6 (!)

Triceps - Overhead cable extensions
67 1/2 lbs x 9 (!), 9 (!)

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

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That’s brutal! Not sure what I would do in that situation. Maybe belt squat and jog every training day

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My gym got a belt squat for Christmas. Very happy to see that.

Never been much of a jogger, though that might have to change. Weighted walks/rucking? Probably twice daily.

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WEDNESDAY

BW: 155.6 lbs
waist: 34 3/4"
Tuesday steps: 10.2k

AM weighted walk
30:06 minutes / AvHR (Max): 127 (152)

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

Weighted incline walk
60 minutes / 3.3 miles / 435 calories
AvHR (Max): 125 (133)

3 Likes

THURSDAY

BW: 154.8 lbs
waist: 34 1/4"
Wednesday steps: 17.0k

AM weighted walk
30:22 minutes / AvHR (Max): 120 (149)

Block 3, Week 1 - Max strength (2/3) - 70%

Barbell back squat
(warmups superset with BW hyperextensions 3 x 10)
185 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 rows
(superset with scapular pushups BW 2 x 15 / standing band cross body press 2 x 15)
70 lbs x 3 x 8

Triceps - Single-arm cable pressdowns
30 1/2 lbs x 6 (!), 6 (!)

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


Notes:

Squats felt better than Tuesday. Was training in the squat rack next to a guy who squats some decent weight, so that was fun.

Ran into a great tip on the hyperextensions while on Instagram the other day. Finally feeling them in glutes and upper hamstrings instead of my lower back. I’m not hinging at all these days, so I’m thinking about supersetting these into the squat sets along with the box jumps (when the boxes are available).

I think the cross body band presses are taking a little steam out of my triceps. My triceps reps have dipped by three in recent sessions.

Coming up with some strategies to mitigate evening, post-dinner calorie consumption. So far, so good.

4 Likes

FRIDAY

BW: 155.0 lbs
waist: 34"
Thursday steps: 11.9k

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

Weighted incline treadmill
60 minutes / 3.3 miles / 435 calories
AvHR (Max): 123 (130)


Notes:

Celebrated 26th anniversary with Mrs Burien Top Team today. Took the day off to go antique-ing and picked up a nice glassware cabinet for the dining room. Seacuterie for dinner: smoked oysters, smoked salmon, clams, anchovy toast with peppers …

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SATURDAY

BW: 155.6 lbs
waist: 34 1/2"
Friday steps: 15.0k

AM weighted walk
34:37 min / AvHR (Max): 116 (148)

Block 3, Week 1 - Max strength (3/3) - 70%

Barbell back squat
(warmups superset with 24" box jumps BW 3 x 5 & BW hyperextensions 3 x 10)
185 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 “bull rows”
(superset with scapular pushups BW 2 x 15)
140 lbs x 9, 9

Triceps - EZ bar skullcrushers
+50 lbs x 9 (!), 9 (!)

Biceps - Standing EZ bar curl
+40 lbs x 9 (!), 6 (!)


Notes: Did some research and it turns out that older individuals who have done a lot of Zone 2 / LSD work often find it hard to use walking as part of a fat loss program. Over that much time, the adaptation is pretty strong. Instead, the recommendation is more HIT.

I was prepared to double-down on the low/slow approach. Not only is this good news for my frustratingly slow fat loss, but it also gives me guidance on how to approach conditioning for my TB-esque program. I’d been trying to blend the strength component of one program with the conditioning component of another. Going forward, I’ll be in better sync with Operator/Black.

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SUNDAY

BW: 155.4 lbs
waist: 35"
Saturday steps: 17.2k

AM weighted walk
40:20 minutes / AvHR (Max) 119 (149)

Block 3, Week 1 - Conditioning (3/3) - Red zone

Red Power Intervals
5 minute warmup
20 seconds max effort + 2:00 minutes Zone 2 pace
19:11 minutes / 6 rounds / 111 calories
AvHR (Max): 134 (158)


Notes: Lowest Sunday weight of the year. Also most active week of the year as of Saturday with 92k steps. Step count may drop a bit with the switch to more HIT. But I’ll keep to my morning walks and do as much NEAT as I can squeeze in.

Have also upped water and fiber intake. #allhandsondeck

Standard Sprint8 protocol calls for 8 rounds, 30 seconds work and 90 seconds Zone 2 active rest. I’ll work up to that over time. Truth told, my gym just rolled out a whole batch of new stationary bikes with seats that are still hard as iron and I’ve not got nearly enough junk in my trunk to cushion the ride for much more than 15-20 minutes.

February fitness competition at work. I’ve won it a few times in years past, but folks have gotten wise and now the walking desk people are pretty much are unbeatable (the contest is based on minutes of activity). All the same, it’s nice added motivation to get my act together this month.

I’d threatened to post a photo, but the below graph tells the tale: no change. Goal is still to lose a pound a month minimum. Having missed the mark for January, I’ve got work to do. #153lbsorbust

By the way, speaking of goal-chasing, my little friend’s little friend arrived today.

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MONDAY

BW: 154.6 lbs
waist: 34 1/2"
Sunday steps: 13.6k

AM weighted walk
30:36 minutes / AvHR (Max): 123 (158)

REST


TUESDAY

BW: 155.8 lbs
waist: 34"
Monday steps: 10.6k

AM weighted walk
31:08 minutes / AvHR (Max): 117 (145)

Block 3, Week 2 - Max strength (1/3) - 80%

Barbell back squat
(warmups superset with 24" box jumps BW 3 x 5 & BW hyperextensions 3 x 10)
210 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 plate-loaded row
240 lbs x 9 (!), 9 (!)

Chest - Pec deck
110 lbs x 9, 9


Notes:

Squats felt pretty stout. But the first run at the new weight tends to go this way in TB’s progression. No worries.

Decided to switch away from 3x/week direct arm work a week later than I should have. Two blocks (12 weeks) of that is plenty. A little soreness in my left biceps, so I decided to make the change. Horizontal pressing is still iffy, but careful pec deck flyes seem to be just fine. I’ve read that long-armed apes like me often benefit from flyes rather than presses for a variety of reasons, so looking forward to giving 3x/week flyes a try.

BP still stubbornly high. Really bad this week. Going to see my PCP the week after next.

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WEDNESDAY

BW: 154.4 lbs
waist: 34"
Tuesday steps: 14.1k

AM weighted walk
29:52 minutes / AvHR (Max): 118 (150)

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

PM weighted walk
33:40 minutes / AvHR (Max): 122 (155)


THURSDAY

BW: 154.2 lbs
waist: 34"
Wednesday steps: 13.2k

AM weighted walk
31:14 minutes / AvHR (Max): 123 (153)

Block 3, Week 2 - Max strength (2/3) - 80%

Barbell back squat
(warmups superset with 24" box jumps BW 3 x 5 & BW hyperextensions 3 x 10)
210 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 rows
(superset with scapular pushups BW 2 x 15)
70 lbs x 3 x 8

Chest - Pec deck
125 lbs x 9, 9


Notes:

Squats still feel heavy. I was a little concerned about my lower back going in. Held up during squats, but a momentary lapse of concentration during the third set of DB rows really cost me. Lower back is feeling better now, but not without chemical intervention. We’ll see how things feel in the morning.

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