Burien Top Team | Training Log

Training Logs
2394

WEDNESDAY

BW: 152.8 lbs
waist: 34"
Tuesday steps: 11.2k

AM walk
34:36 minutes
AvHR (Max): 118 (145)

Ortho follow-up and PT today. Dropping PT down to once a week for (hopefully) the final four-to-six weeks.

(((++=++)))

THURSDAY

BW: 154.6 lbs (!)
waist: 34 1/2"
Wednesday steps: 11.0k

AM walk
36:08 minutes
AvHR (Max): 116 (143)

TB Rehab 2.0, Week 2, Day 2

Strength - Max effort / hypertrophy

SSB back squat
155 lbs x 5 x 3
SS w/24" box jumps 5 x 3
SS w/+5 lbs hyperextensions 10 x 3

Unilateral NG lat row
115 lbs x 5 (!)
100 lbs x 9 (!)

Unilateral NG machine chest press
65 lbs x 6, 6

Busy work days are getting in the way of my cardio sessions. At least I’ve got the morning walks …

154 lbs+ this morning is brutal. Heaviest in a month. Late-night snacking continues to be the dragon I must slay in order to get my waistline back.

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2 Likes
2395

FRIDAY

BW: 152.6 lbs
waist: 34 1/4"
Thursday steps: 13.5k

AM walk
36:31 minutes
AvHR (Max): 109 (140)

(((==+==)))

SATURDAY

BW: 152.6 lbs
waist: 34 1/4"
Friday steps: 8.3k

TB Rehab 2.0, Week 2, Day 3

Strength - Max effort / hypertrophy

SSB back squat
155 lbs x 5 x 3
SS w/24" box jumps 5 x 3
SS w/+5 lbs hyperextensions 10 x 3

Unilateral NG lat row
115 lbs x 4 (!)
100 lbs x 9 (!)

Unilateral NG machine chest press
70 lbs x 6, 6 (!)

Incline treadmill
30:06 minutes / 1.74 miles / 216 calories
AvHR (Max): 114 (122)

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3 Likes
2396

Two weeks into TB Rehab 2.0, a potential adjustment for the balance (and maybe beyond).

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2 Likes
2397

SUNDAY

BW: 152.8 lbs
waist: 34"
Saturday steps:13.7k

AM walk
35:33 minutes
AvHR (Max): 131 (155)

TB Rehab 2.0, Week 2, Day 4

Conditioning - HIT

Warmup - Incline treadmill
20 minutes
AvHR (Max): 123 (129)

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

30:13 minutes / 1616 steps / 275 calories
AvHR (Max): 152 (170)

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2 Likes
2398

MONDAY

BW: 153.8 lbs
waist: 34 1/4"
Sunday steps: 14.4k

AM walk
35:33 minutes
AvHR (Max): 131 (155)

TB Rehab 2.0, Week 2, Day 5

Conditioning - Endurance

Weighted incline treadmill
60 minutes / 3.5 miles / 465 calories
AvHR (Max): 123 (130)

2 Likes
2399

RIP - Sly Stone

2 Likes
2400

TUESDAY

BW: 152.6 lbs
waist: 34 1/4"
Monday steps: 18.4k

AM walk
34:58 minutes
AvHR (Max): 118 (145)

TB Rehab 2.0, Week 3, Day 1

SSB back squat
165 lbs x 3 x 3
SS w/24" box jumps 5 x 3
SS w/+5 lbs hyperextensions 10 x 3
SS w/DB hammer curls 20 lbs 9 x 3
SS w/Cable triceps pressdowns
Left 22 1/2 lbs x 9 x 3
Right 22 1/2 lbs x 9 x 1, 17 1/2 lbs x 9 x 2

Unilateral NG lat row
115 lbs x 6 (!), 4 (!)

Unilateral NG machine chest press
70 lbs x 6 (!), 6 (!)

Very happy to have gotten this work done in less than an hour. Will add in supersets for delts during rows next session. I think the arm work before rows might have helped better prepare my elbows for the rows.

2 Likes
2401

How’s the shoulder feeling?

1 Like
2402

Much better, thanks. A few more weeks of PT and I think I’ll be done. Range of motion is pretty good. Strength will take awhile, but no hurry …

1 Like
2403

Great to hear. Any plan to return to mats or will you hold off a bit longer?

1 Like
2404

I’ll see how things stand in a few months (I check back with the ortho in August). It’s hard to imagine live training right now.

1 Like
2405

THURSDAY

BW: 152.2 lbs
waist: 34"
Wednesday steps: 18.4k

AM walk
35:46 minutes
AvHR (Max): 118 (146)

TB Rehab 2.0, Week 3, Day 2

Strength - Max effort / hypertrophy

SSB back squat
165 lbs x 3 x 3
SS w/24" box jumps 5 x 3
SS w/+5 lbs hyperextensions 10 x 3
SS w/DB hammer curls 20 lbs 9 x 3
SS w/Cable triceps pressdowns 17 1/2 lbs x 9 x 3

Unilateral NG machine chest press
70 lbs x 6, 6

Unilateral plate-loaded NG lat row
165 lbs x 6, 6 (!)

2 Likes
2406

SATURDAY

BW: 151.2 lbs
waist: 34 1/4"
Thursday steps: 14.7k
Friday steps: 10.5k

AM walk
35:53 minutes
AvHR (Max): 115 (145)

TB Rehab 2.0, Week 3, Day 3

Strength - Max effort / hypertrophy

SSB back squat
165 lbs x 3 x 3
SS w/24" box jumps 5 x 3
SS w/+5 lbs hyperextensions 10 x 3
SS w/DB hammer curls 20 lbs 9 x 3
SS w/Cable triceps pressdowns 17 1/2 lbs (L 18, 12, 12 / R 9, 9, 9)

Unilateral NG lat row
115 lbs x 6 (!), 6 (!)

Unilateral NG machine chest press
70 lbs x 6, 6

PT this morning after walk and before weights. E-stim, stretching, so far so good. Will do my delt rehab work later today.

3 Likes
2407

SUNDAY

BW: 150.4 lbs
waist: 34"
Saturday steps: 13.2k

TB Rehab 2.0, Week 3, Day 4

Conditioning - Endurance

Weighted incline treadmill
60 minutes / 3.5 miles / 472.8 calories
AvHR (Max): 122 (140)

2 Likes
2408

MONDAY

BW: 150.4 lbs
waist: 34"
Sunday steps: 12.3k

AM walk
34:58 minutes
AvHR (Max): 126 (151)

(((==+==)))

TUESDAY

BW: 152.6 lbs
waist: 34"
Monday steps: 10.2k

AM walk
35:40 minutes
AvHR (Max): 117 (147)

TB Rehab 2.0, Week 4, Day 1

Strength - Max effort / hypertrophy

SSB back squat
150 lbs x 5 x 3
SS w/24" box jumps 5 x 3
SS w/+5 lbs hyperextensions 10 x 3
SS w/DB hammer curls 25 lbs 6 x 3
SS w/Cable triceps pressdowns 17 1/2 lbs (L 18, 12, 9 / R 9, 9, 9)

Unilateral NG lat row
115 lbs x 3 (!)
100 lbs x 6

Unilateral NG machine chest press
70 lbs x 6, 6

2 Likes
2409

WEDNESDAY

BW: 151.2 lbs
waist: 34"
Tuesday steps: 15.4k

AM walk
34:12 minutes
AvHR (Max): 118 (147)

(((==+==)))

THURSDAY

BW: 152.2 lbs
waist: 34"
Wednesday steps: 15.5k

AM walk
34:59 minutes
AvHR (Max): 124 (152)

TB Rehab 2.0, Week 4, Day 2

Strength - Max effort / hypertrophy

SSB back squat
150 lbs x 5 x 3
SS w/24" box jumps 5 x 3
SS w/+5 lbs hyperextensions 10 x 3
SS w/DB hammer curls 25 lbs 9 x 3
SS w/Cable triceps pressdowns 17 1/2 lbs (L 18, 18, 12 (!) / R 12, 12, 12)

Unilateral NG lat row
110 lbs x 6 (!), 4 (!)
SS w/5 lb DBs Arnolds, Laterals, Rear raise, Rear flye 9 x 2

Unilateral NG machine chest press
70 lbs x 6, 6 (!)
SS w/5 lb DBs Arnolds, Laterals, Rear raise, Rear flye 9 x 2

2 Likes
2410

FRIDAY

BW: 151.0 lbs
waist: 34"
Thursday steps: 14.2k

AM walk
35:57 minutes
AvHR (Max): 124 (152)

(((==+==)))

SATURDAY

BW: 150.2 lbs
waist: 34"
Friday steps: 10.3k (Fitbit stopped working)

AM walk
36:56 minutes
AvHR (Max): 115 (148)

2 Likes
2411

SUNDAY

BW: 151.0 lbs
waist: 34"
Saturday steps: 13.0k

AM walk
36:01 minutes
AvHR (Max): 110 (139)

TB Rehab 2.0, Week 4, Day 3

Strength - Max effort / hypertrophy

SSB back squat
150 lbs x 5 x 3
SS w/24" box jumps 5 x 3
SS w/+5 lbs hyperextensions 10 x 3
SS w/DB hammer curls 30 lbs 6 x 3
SS w/Cable triceps pressdowns 20 lbs (L 18, 12, 9 / R 9, 9, 9)

Unilateral NG lat row
110 lbs x 6, 6
SS w/5 lb DBs Arnolds, Laterals, Rear raise, Rear flye 9 x 2

Unilateral NG machine chest press
70 lbs x 6, 6
SS w/5 lb DBs Arnolds, Laterals, Rear raise, Rear flye 9 x 2

3 Likes
2412

MONDAY

BW: 151.0 lbs
waist: 34"
Sunday steps: 14.3k

AM walk
34:43 minutes
AvHR (Max): 122 (149)

(((==+==)))

TUESDAY

BW: 151.0 lbs
waist: 34"
Monday steps: 11.5k

AM walk
35:58 minutes
AvHR (Max): 121 (150)

TB Rehab 2.0, Week 5, Day 1

Strength - Max effort / hypertrophy

SSB back squat
160 lbs x 3 x 3
SS w/24" box jumps 5 x 3
SS w/+5 lbs hyperextensions 10 x 3
SS w/DB hammer curls 30 lbs 6 x 3
SS w/Cable triceps pressdowns 20 lbs (L 18, 16, 12 / R 9, 9, 9)

Unilateral NG machine chest press
75 lbs x 6 (!), 4 (!)
SS w/5 lb DBs Arnolds, Laterals, Rear raises, Rear flyes 9 x 2

Unilateral NG lat row
110 lbs x 5 (!); 95 lbs x 8 (!)
SS w/5 lb DBs Arnolds, Laterals, Rear raises, Rear flyes 9 x 2

Squats are feeling better every week. I think it’s just a matter of frequency, getting accustomed to both the SSB and back squatting again in general.

Pulling strength, on the other hand, seems to be stagnant, if not backsliding a bit. In any event, two more weeks (five more sessions) of this before I switch to another variation - maybe vertical pulls - for six weeks. Back thickness is still my priority, but after 12 weeks of horizontal pulling, a little vertical won’t hurt anything.

BW at 151.0 for three days in a row. Typically, “still water” in the BW department often resolves higher. Need to make sure that doesn’t happen this time. Goal is still sub-150 lbs by June 30.

3 Likes
2413

WEDNESDAY

BW: 150.2 lbs
waist: 34"
Tuesday steps: 13.1k

AM walk
35:52 minutes
AvHR (Max): 118 (150)

(((==+==)))

THURSDAY

BW: 151.2 lbs
waist: 34"
Wednesday steps: 11.2k

AM walk
34:15 minutes
AvHR (Max): 122 (150)

TB Rehab 2.0, Week 5, Day 2

Strength - Max effort / hypertrophy

SSB back squat
160 lbs x 3 x 3
SS w/24" box jumps 5 x 3
SS w/+5 lbs hyperextensions 10 x 3
SS w/DB hammer curls 30 lbs 6 x 3
SS w/Cable triceps pressdowns 22 1/2 lbs (L 12, 12, 9 / R 9, 9, 9)

Unilateral NG lat row
110 lbs x 6, 6 (!)
SS w/5 lb DBs Arnolds, Laterals, Rear raises, Rear flyes 9 x 2

Unilateral NG machine chest press
75 lbs x 6, 6 (!)
SS w/5 lb DBs Arnolds, Laterals, Rear raises, Rear flyes 9 x 2

2 Likes