WEDNESDAY
BW: 153.4 lbs
waist: 34 3/4"
Tuesday steps: 11.3k
AM Walk
41:35 minutes
AvHR (MaxHR): 114 (143)
Physical Therapy
E-stim for about 30 minutes. Then another 20-odd minutes of passive movement. Still can’t raise my arm more than about 30 degrees unassisted. Back on the table Sunday morning.
THURSDAY
BW: 153.0 lbs
waist: 34 3/4"
Wednesday steps: 11.2k
AM walk
40:37 minutes
AvHR (MaxHR): 120 (148)
TB Rehab 1.0 / Week 1, Day 3
Strength Day: Max Effort
Warmup - stairmill
5 minutes
Seated leg curls
150 lbs x 6, 6
SSB squat
135 lbs x 5 x 3
superset with BW 45s 10 x 3
One-arm pronated trap row
80 lbs x 6, 6
One-arm pec deck flyes
90 lbs x 6, 110 lbs x 12
Squats felt heavy, but adjusting to the SSB. Rows felt strong. Pec deck flyes felt light, ended up chasing the weight a bit.
3 Likes
FRIDAY
BW: 153.2 lbs
waist: 34 1/2"
Thursday steps: 12k
AM walk
41:33 minutes
AvHR (MaxHR): 116 (146)
TB Rehab 1.0 / Week 1, Day 4
Conditioning Day: HIC
Warmup - recumbent bike
10 minutes
Stairmill
4 x 4 minutes Max effort
Rest until HR < 120
Round 1: AvHR (Max): 136 (150)
Round 2: AvHR (Max): 141 (156)
Round 3: AvHR (Max): 147 (159)
Round 4: AvHR (Max): 148 (162)
Total overload (red zone) minutes: 4:30 minutes
Goal is to be in the overload zone for at least eight minutes. First rep fell short with zero time in overload. Second rep was about one minute. Third rep 1:18 minutes. Only the fourth rep was solid at 2:14 minutes. Going to have to increase the intensity earlier. Maybe do five reps and only count the last four?
3 Likes
SATURDAY
BW: 153.4 lbs
waist: 34 3/4"
Friday steps: 10.8k
AM walk
40:08 minutes
AvHr (MaxHR): 113 (139)
TB Rehab 1.0 / Week 1, Day 5
Strength Day: Max effort
Warmup - Stairmill
5 minutes
Seated leg curl
155 lbs x 5, 130 lbs x 8
One-arm pronated trap row
85 lbs x 6, 6
One-arm cable flye
27 1/2 lbs x 6, 6
Hammer Strength V-Squat
+180 lbs x 5 x 3
superset with BW 45s 10 x 3
The gym’s three squat racks were all taken. Saturday noon. I should have known better. Had to do my workout in reverse. By the time I was done with warmup in the V-Squat, a rack opened up, but I decided to stick with what I was working with. Not a bad alternative in a pinch. Actually somewhat similar to a SSB squat in a few ways.
Goal weight work the week was 153.02 lbs. So a miss there. Sticking with next week’s goal of 151.49 lbs since I came relatively close to the mark this week anyway.
3 Likes
SUNDAY
BW: 153.4 lbs
waist: 35 1/4"
Saturday steps: 19.0k
TB Rehab 1.0 / Week 1, Day 6
Conditioning Day: E
“Big Ruck”
64:22 minutes
AvHR (MaxHR): 113 (148)
PT this morning. Shoulder a little sore from the manipulations, but otherwise ok.
The “Big Ruck” through the neighborhood didn’t take as long as I’d anticipated. There’s another switchback I might be able to add to put a few more minutes on the clock.
At this point, it’s a “Big Walk” since I’m not bearing any weight. But this is the Sunday plan a la Huberman that I like. If Saturday is going to be my biggest calorie/carb day, then making Sunday a day for the Big Walk/Ruck and modest caloric intake sounds like a reasonable strategy.
Good day yesterday with in-laws over for wings and brats off the Ninja Woodfire. Loads of leftovers. First really hot day of the year down here. Many, many more to come.
Calories: TBA
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4 Likes
MONDAY
BW: 152.4 lbs
waist: 34 1/2"
Sunday steps: 14.2k
AM Walk
40:26 minutes
AvHR (MaxHR): 125 (153)
[*]
TUESDAY
BW: 155. 0 lbs
waist: 35 1/2"
Monday steps: 10.0k
AM Walk
40:14 minutes
AvHR (MaxHR): 111 (137)
TB Rehab 1.0 / Week 2, Day 1
Max Strength
Warmup - stairmill
5 minutes
Seated leg curl
155 lbs x 6, 6
SSB squat
135 lbs x 5 x 3
superset with BW 45s 10 x 3
One-arm pronated trap row
90 lbs x 6, 6
One-arm pec deck flyes
150 lbs x 6, 6
2 Likes
WEDNESDAY
BW: 153.6 lbs
waist: 34 1/2"
Tuesday steps: 11.8k
AM Walk
39:21 minutes
AvHR (MaxHR): 117 (147)
TB Rehab 1.0 / Week 2, Day 2
HIC
Warmup - recumbent bike
10 minutes
Stairmaster
4 minutes Max effort
Rest until HR < 120
Round 1: AvHR (Max): 149 (169)
Round 2: AvHR (Max): 156 (169)
Round 3: AvHR (Max): 153 (168)
Round 4: AvHR (Max): 156 (171)
Total overload (red zone): 11:10 minutes
Cooldown - Recumbent bike
5 minutes
I think I nailed the intensity this time by turning the Stairmaster up a notch from “6” to “7”. I’m averaging about 290 steps per round at this pace. Burned about 195 calories total.
Checked in with the ortho this morning. Dr is pleased with my progress and stepping up what I do in PT. Next session tomorrow.
Also back to the Max Strength tomorrow, which will include +10 lbs on the SSB squat for the same three sets of five.
2 Likes
THURSDAY
BW: 155.4 lbs
waist: 34 1/2"
Wednesday steps: 13.5k
AM Walk
40:26 minutes
AvHR (MaxHR): 112 (136)
TB Rehab 1.0 / Week 2, Day 3
Max Strength
Warmup - recumbent bike
5 minutes
SSB squat
145 lbs x 5 x 3
superset with BW 45s 10 x 3
Seated leg curl
160 lbs x 6, 6
One-arm pec dec flyes
160 lbs x 6, 6
One-arm pronated trap row
95 lbs x 6, 6
The Good
Hypertrophy work is going well, at least in terms of adding weight/progressive overload. I’ve switched to a Paul Carter-esque “go for six-rep PRs with 1-2 RIR” approach from a bastardized version involving more fatiguing 9-rep sets to failure.
The Bad
Squats still feel heavy. Hope that’s just coming back after a month-long break plus doing the movement with the new type of bar. Humbling to be doing work sets that are < BW. But that’s where I’m at right now.
The Ugly
Was told by an AI that my issue with late-night eating is part of a “ritualized grieving process.” Impressed, but not surprised, at the accuracy of that insight.
1 Like
FRIDAY
BW: 154.8 lbs
waist: 34 1/2"
Thursday steps: 12.8k
AM walk
40:41 minutes
AvHR (MaxHR): 121 (146)
TB Rehab 1.0 / Week 2, Day 4
Conditioning - HIC
Warmup - recumbent bike
10 minutes
Norwegian 4x4
4 rounds Stairmaster
4 minutes max effort (HR > 154)
4 minutes active rest (HR > 120)
4 the pursuit of VO2 maximization (and abs!)
Total time / steps (floors): 32:18 minutes / 1584 (99)
Total overload time (HR > 154): 14:05 minutes
Total calories: est. 275
AvHR (MaxHR): 150 (172)
Trying to use my cardio app (Morpheus) to track the workout. Harder to breakdown each interval/rep. So I’m just going to focus on overall metrics, especially HR and time spent in overload. If either or both start to drop, I’ll up the intensity. These numbers here are pretty good, averaging just shy of the overload zone.
Going to do three HIC per week a la TB’s Black/Operator programming. Had considered switching to Black/Professional to swap in a dedicated Zone 2 Endurance day instead of three HIC. But (1) I already do 40-minutes a day of Zone 1 work and (2) I really need to up the amount of HIC I do. This way, I cover both bases.
2 Likes
SATURDAY
BW: 153.8 lbs
waist: 34 1/2"
Friday steps: 14.3k
AM walk
39:06 minutes
AvHR (Max): 119 (140)
TB Rehab 1.0 / Week 2, Day 5
Max strength
Warmup - Stairmaster
5 minutes
SSB back squat
145 lbs x 5 x 3
SS w/ BW 45s 10 x 3
Seated leg curl
170 lbs x 6, 6
Unilateral high pronated row
100 lbs x 6, 6
Unilateral pec deck
170 lbs x 6, 6
3 Likes
SUNDAY
BW: 153.8 lbs
waist: 34 1/2"
Saturday steps: 13.6k
AM walk
41:07 minutes
AvHR (MaxHR): 109 (140)
(-)
MONDAY
BW: 155.8 lbs
waist: 34 1/2"
Sunday steps: 10.8k
AM walk
38:32 minutes
AvHR (MaxHR): 112 (138)
2 Likes
TUESDAY
BW: 155.0 lbs
waist: 34 3/4"
Monday steps: 11.6k
AM walk
39:45 minutes
AvHR (MaxHR): 110 (141)
TB Rehab 1.0 / Week 3, Day 1
Max strength
Warmup - Stairmaster
5 minutes
Seated leg curl
180 lbs x 6, 6 (!)
SSB back squat
145 lbs x 5 x 3
SS w/ BW 45s 10 x 3
Unilateral high pro row
110 lbs x 6 (!), 100 lbs x 8 (!)
Unilateral pec deck
180 lbs x 6, 6
Weights are starting to get challenging on the leg curl and row. Pec deck getting there. If the sixth rep is rough on the first set, I’ll do a back off set on the second set. I’m also extending the rest periods with the Paul Carter philosophy of trying to get the most “first sets” as possible.
Did a fourth session of squats at 145 lbs. Will bump the weight up to 155 lbs and drop the reps down to three on Thursday.
Going with a Velocity diet/OMAD approach here in the final six weeks of the T-ransformation. I need all the help I can get!
P 141
F 29
C 65
2 Likes
WEDNESDAY
BW: 155.0 lbs
waist: 34 1/2"
Tuesday steps: 13.0k
AM walk
39:38 minutes
AvHR (Max): 105 (132)
TB Rehab 1.0 / Week 3, Day 2
Conditioning - HIC
Warmup - Recumbent bike
10 minutes
Norwegian 4x4
4 rounds Stairmaster
4 minutes max effort (HR > 154)
4 minutes active rest (HR > 120)
4 the pursuit of VO2 maximization (and abs!)
Total time / steps (floors): 32:28 minutes / 1600 (100)
Total overload time (HR > 154): 12:24 minutes
Total calories: 276
AvHR (Max): 145 (170)
Overload time was down by about 90 seconds. Still averaging more than three minutes per round, which is good. AvHR (Max) were down a little bit.
Pressing on diet. Five and a half weeks to go!
Total: 1350
P: 122
F: 42 (+38 = 80)
C: 47
2 Likes
THURSDAY
BW: 154.4 lbs
waist: 34 1/4"
Wednesday steps: 11.6k
AM walk
39:42 minutes
AvHR (Max): 106 (137)
TB Rehab 1.0 / Week 3, Day 3
Max strength
Warmup - Stairmaster
5 minutes
Seated leg curl
180 lbs x 6, 6
SSB back squat
155 lbs x 3 x 3
SS w/ BW 45s 10 x 3
Unilateral high pro row
110 lbs x 6, 6
Unilateral pec deck
180 lbs x 6, 6
Weights remained the same both the leg curl and pec deck for the past two sessions. Will start to edge it higher next time (Saturday). Again, if the sixth rep of the first set is a grinder, then I’ll do a back-off set for the second set.
Diet on point. Results pending.
Total calories: 1617
P 141
F 55 (+46)
C 44
Session soundtrack
1 Like
FRIDAY
BW: 154.6 lbs
waist: 34 3/4"
Thursday steps: 12.2k
AM walk
39:29 minutes
AvHR (Max): 120 (144)
TB Rehab 1.0 / Week 3, Day 4
Conditioning - Endurance
Incline treadmill
60 minutes / 3.3 miles / 465 calories
AvHR (Max): 123 (133)
Took awhile to get my HR above 120 and keep it there (between 120 and 136). This will be a baseline endurance workout. Worked up to 3.3 mph and 6% grade after about 20 minutes or so and remained there for the duration.
Total calories (TBA)
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Session soundtrack
1 Like
