Burien Top Team | Training Log

[burien_top_team]

THURSDAY

BW: 154.4 lbs
waist: 34 1/2"
Wednesday steps: 12.8k

AM walk
40:50 minutes
AvHR (MaxHR): 110 (142)

TB Rehab 1.0 / Week 4, Day 3

Strength - Max strength (1/3)

Warmup - Incline treadmill
20 minutes

SSB back squat
140 lbs x 5 x 3
SS w/ BW 45s 10 x 3

Seated leg curl
200 lbs x 6, 6

Unilateral high pro row
120 lbs x 5 (!), 100 lbs x 8

Unilateral pec deck
200 lbs x 6, 6 (!)

Macros
1270 cal
P 124
F 32 (+ 41) = 73
C 36

With 3-minute rests between work sets, I’m seeing great results on the hypertrophy work. I’d like to take advantage of that relatively long rest time to get in some bicep/tricep/delt work, even if unilaterally.

The bicep work is the hardest: I can do delts during squats as before, and I can use a band for triceps if necessary. Maybe I’ll just grab a dumbbell and bring it over to the leg curl machine or something.

[burien_top_team]

FRIDAY

BW: 152.4 lbs
waist: 34 1/4"
Thursday steps: 15.4k

AM walk
40:50 minutes
AvHR (Max): 117 (143)

REST

((—))

SATURDAY

BW: 153.8 lbs
waist: 34 1/4"
Friday steps: 9.7k

AM walk
40:52 minutes
AvHR (Max): 106 (138)

TB Rehab 1.0 / Week 4, Day 4

Strength - Max strength (2/3)

Warmup - Incline treadmill
20 minutes

Seated leg curl
200 lbs x 6, 6

SSB back squat
140 lbs x 5 x 3
SS w/ BW 45s 10 x 3

Unilateral high pro row
120 lbs x 6, 6

Unilateral pec deck
200 lbs x 6, 6

Felt a little weak on Friday, so I took a rest day. Might have been the two-day calorie drop. Steps were <10k for the first time in awhile, also.

Big carb morning today: took the in-laws out to breakfast at First Watch and had the Belgian waffle (along with some bacon and chicken sausage). Wings and salad for dinner. Will try and keep the overall calories at least under 1800.

Hypertrophy work felt better than on Thursday across the board. Finished six reps without any grinding (!) reps, so I’ll bump these weights up a bit next time out. Six reps progressive overload with 1-2RIR and three-minute rests are turning into game-changers for me. Weights are just going up and up.

Even squats felt better this time out. Still getting used to the weight on my neck and traps, but it no longer feels distracting to my work. One more session of three sets of 140 lbs for five Monday morning before I head out of town for a week for work. Big Ruck tomorrow.

Macros TBA
P
F
C

[burien_top_team]

SUNDAY

BW: 153.4 lbs
waist: 34 1/4"
Saturday steps:17.0k

TB Rehab 1.0 / Week 4, Day 5

Conditioning - Endurance

Stairmaster
5:03 minutes / 300 steps / 50 calories
AvHR (MaxHR): 123 (138)

Recumbent bike
10:05 minutes / 1.92 miles / 53 calories
AvHR (MaxHR): 107 (116)

Stairmaster
5:11 minutes / 300 steps / 50 calories
AvHR (MaxHR): 124 (140)

Recumbent bike
10:11 minutes / 1.92 miles / 53 calories
AvHR (MaxHR): 110 (119)

Incline treadmill
60 minutes / 3.3 miles / 489.6 calories
AvHR (MaxHR): 115 (125)

[burien_top_team]

MONDAY

BW: 154.2 lbs
waist: 34 3/4"
Sunday steps: 16.6k

AM walk
38:48 minutes
AvHR (MaxHR): 112 (141)

TB Rehab 1.0 / Week 4, Day 6

Strength - Max strength (3/3)

Warmup - incline treadmill
20 minutes

Seated leg curl
210 lbs x 6, 170 lbs x 10

SSB back squat
140 lbs x 5 x 3
SS w/BW 45s 10 x 3

Unilateral high pronated row
130 lbs x 4, 110 lbs x 8

Unilateral pec deck flye
205 lbs x 6, 6

[burien_top_team]

8 days later

TUESDAY

BW: 151.2 lbs
waist: 34"
Monday steps: 11.7k

AM walk
38:44 minutes
AvHR (MaxHR): 116 (145)

TB Rehab 1.0 / Week 5, Day 1

Strength - Max strength (1/3)

Warmup - incline treadmill
20 minutes

Seated leg curl
210 lbs x 4(!), 170 lbs x 10

SSB back squat
150 lbs x 3 x 3
SS w/BW 45s 10 x 3

Unilateral high pronated row
120 lbs x 5(!), 90 lbs x 10

Unilateral pec deck flye
205 lbs x 5(!), 170 lbs x 10(!)

The week away and a drop of a pound or two took it out of my upper body strength. But the squats haven’t felt better in a long time. I’d been struggling to get used to the new stress on my upper and lower back with the SSB and today it felt as if everything finally fell into place. Bracing better with the bar also. Looking forward to pushing the weight.

Business trip helped knock a few pounds off the BW. Always does. Need to leverage the moment to push lower. Was 148.6 on Sunday, but I’m sure there was dehydration involved. Nevertheless, I want that number back.

[burien_top_team]

WEDNESDAY

BW: 151.0 lbs
waist: 34"
Tuesday steps: 13.3k

AM walk
33:29 minutes
AvHR(Max): 116 (144)

TB Rehab 1.0 / Week 5, Day 2

Conditioning - Endurance

Incline treadmill
60 minutes / 3.4 miles / 501 calories
AvHR(Max): 121 (132)

(==)

THURSDAY

BW: 151.8 lbs
waist: 34"
Wednesday steps: 18.5k

AM walk
34:24 minutes
AvHR (Max): 113 (143)’

TB Rehab 1.0 / Week 5, Day 3

Strength - Max effort/hypertrophy

Warmup - incline treadmill
20 minutes

Seated leg curl
210 lbs x 5 (!), 180 lbs x 10 (!)

SSB back squat
150 lbs x 3 x 3
SS w/BW 45s 10 x 3

Unilateral high pronated row
120 lbs x 6, 6 (!)

Unilateral pec deck flye
205 lbs x 6 (!), 6 (!)

[burien_top_team]

FRIDAY

BW: 151.8 lbs
waist: 34"
Thursday steps: 13.9k

AM walk
35:02 minutes
AvHR (Max): 118 (141)

TB Rehab 1.0 / Week 5, Day 4

Conditioning - HIT

Warmup - incline treadmill
20 minutes / 1.1 miles / 134 calories
AvHR (Max): 123 (133)

Norwegian 4x4 - via Stairmaster
4 minutes max effort (HR > 154)
3 minutes active rest (HR >120)
4 rounds

29:45 minutes / 1550 steps / 264 calories
AvHR (MaxHR): 156 (172)

Started first round after ramping up to 154 bpm, which took about 90 seconds on setting 7. Active rest on setting 2. Total Red/Overload time: 17:43 minutes

[burien_top_team]

SATURDAY

BW: 151.4 lbs
waist: 34"
Friday steps: 13.3k

AM walk
35:25 minutes
AvHR (Max): 122 (147)

TB Rehab 1.0 / Week 5, Day 5

Conditioning - Endurance

Incline treadmill
60 minutes / 3.31 miles / 488.6 calories
AvHR (Max): 132 (140)

[burien_top_team]

SUNDAY

BW: 151.0 lbs
waist: 34"
Saturday steps: 18.1k

AM walk
34:12 minutes
AvHR (Max): 110 (138)

TB Rehab 1.0 / Week 5, Day 6

Strength - Max Effort / Hypertrophy

Warmup - incline treadmill
20 minutes

Seated leg curl
210 lbs x 6, 6 (!)

SSB back squat
150 lbs x 3 x 3
SS w/BW 45s 10 x 3

Unilateral high pronated row
120 lbs x 6 (!), 6 (!)

Unilateral pec deck flye
205 lbs x 6, 6 (!)

[burien_top_team]

MONDAY

BW: 152.2 lbs
waist: 34"
Sunday steps: 14.7k

AM walk
35:07 minutes
AvHR (Max): 117 (141)

Rest

(((==+==)))

TUESDAY

BW: 152.2 lbs
waist: 34 1/4"
Monday steps: 11.4k

AM walk
36:35 minutes*
AvHR (Max): 111 (141)

TB Rehab 1.0, Week 6, Day 1

Strength - Max Effort / Hypertrophy

Warmup - incline treadmill
20 minutes

Seated leg curl
210 lbs x 6, 5 (!)

Unilateral pec deck flye
205 lbs x 6, 6 (!)

Unilateral high pronated row
120 lbs x 6, 6 (!)

SSB back squat
160 lbs x 1 x 3
SS w/BW 45s 10 x 3

Had to do the session out of order since the SSB was taken (a first).

*Stopped for a moment to talk with a neighbor during the walk.

[burien_top_team]

WEDNESDAY

BW: 151.6 lbs
waist: 34"
Tuesday steps: 17.4k

AM walk
36:12 minutes
AvHR (Max): 121 (146)

No training - AM PT

(((==+==)))

THURSDAY

BW: 151.4 lbs
waist: 34"
Wednesday steps: 10.0k

AM walk
32:51 minutes
AvHR (Max): 128 (158)

TB Rehab 1.0, Week 6, Day 2

Conditioning - Endurance

Incline treadmill
60 minutes / 3.5 miles / 516 calories
AvHR (Max): 129 (140)

(((==+==)))

FRIDAY

BW: 150.4 lbs
waist: 34"
Thursday steps: 19.3k

AM walk
34:08 minutes
AvHR (Max): 118 (148)

TB Rehab 1.0, Week 6, Day 3

Strength - Max effort / hypertrophy

Warmup - incline treadmill
20 minutes

Seated leg curl
210 lbs x 6, 6 (!)

SSB back squat
160 lbs x 1 x 3
SS w/BW 45s 10 x 3

Unilateral high pronated row
120 lbs x 6, 6

Unilateral pec deck flye
205 lbs x 6, 6 (!)

One more Max Strength session for TB Rehab 1.0 on Sunday. Thinking that I might be plateauing at current hypertrophy weights, so looking forward to see if Sunday’s session can be (!)-free.

May do one more six-week rehab block of unilateral work for the hypertrophy part of this program. NG row instead of pronated row. Horizontal press instead of the flye. After that, I should be all-clear to start using the other arm.

W/re2 max effort work, squats will go up by 10 pounds across the board in that second block. I’ll add a little weight to the 45s also.

On track to make 150 lbs by the end of the Transformation this weekend. Not a lot of Transforming over the past five months, as the photo will attest. But, all things considered, I appreciate being where I am relative to where I was.

Gained some good insight into the habits that are holding me back. Grateful that some of the worst ones were the easiest to rein in. Ready to step things up between now and the August Check-in.

Next stop: BW 148 lbs / waist 33.5"