Burien Top Team | Training Log

[burien_top_team]

FRIDAY

BW: 150.2 lbs
waist: 34"
Thursday steps: 12.1k

AM walk
34:55 minutes
AvHR (Max): 129 (159)

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SATURDAY

BW: 150.6 lbs
waist: 34"
Friday steps: 15.3k

AM walk
35:23 minutes
AvHR (Max): 128 (154)

PT: e-stim and passive motion/stretching

Also, too: hosted a double birthday party for sister-in-law (65) and father-in-law (96!). He loves my beef ribs, so I did up these:

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SUNDAY

BW: 151.6 lbs
waist: 35"
Saturday steps: 18.0k

TB Rehab 2.0, Week 5, Day 3

Strength - Max effort / hypertrophy

Warmup - Incline treadmill
20:02 minutes

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 18, 12, 12 / R 9, 9, 9)

Unilateral NG lat row
L 110 lbs x 6 (!), 5 (!)
R 55 lbs x 6, 6
SS w/5 lb DBs Arnolds, Laterals, Rear raises, Rear flyes 9 x 2

Unilateral NG machine chest press
L 75 lbs x 6 (!), 5 (!)
R 35 lbs x 6, 6
SS w/5 lb DBs Arnolds, Laterals, Rear raises, Rear flyes 9 x 2

Decided to bring my right side fully onboard with training. Started out at 50% of my left side. So far so good, Will probably stick with unilateral upper body training for the balance of the year.

June BW average just slightly below May (151.69 lbs vs 151.99 lbs). Finished strong on Friday and Saturday with an average of 150.4 lbs. Five more pounds to go in July. The real work begins.

[burien_top_team]

MONDAY

BW: 151.2 lbs
waist: 34"
Sunday steps: 14.1k

AM walk
35:31 minutes
AvHR (Max): 128 (158)

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TUESDAY

BW: 150.2 lbs
waist: 34"
Monday steps:12.3k

AM walk
32:24 minutes
AvHR (Max): 137 (164)

Annoying work meeting helped produce the fastest AM walk to date …

TB Rehab 2.0, Week 6, Day 1

Strength - Max effort / hypertrophy

SSB back squat
170 lbs x 1 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 x 9, 9, 8 (!)
SS w/Cable triceps pressdowns 22 1/2 lbs (L 14, 12, 12 / R 9, 9, 9)

Unilateral NG lat row
L 110 lbs x 4 (!), 4 (!)
R 55 lbs x 9, 9
SS w/5 lb DBs Arnolds, Laterals, Rear raises, Rear flyes 9 x 2

Unilateral NG machine chest press
L 75 lbs x 6 (!), 6 (!)
R 40 lbs x 9, 9
SS w/5 lb DBs Arnolds, Laterals, Rear raises, Rear flyes 9 x 2

Definitely feeling the strength loss in the pulls as the weight drops. Two more sessions before I change the exercise.

[burien_top_team]

WEDNESDAY

BW: 149.2 lbs
waist: 34"
Tuesday steps: 13.0k

AM walk
33:45 minutes
AvHR (Max): 131 (160)

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THURSDAY

BW: 150.2 lbs
waist: 34"
Wednesday steps: 14.1k

AM walk
34:18 minutes
AvHR (Max): 126 (155)

TB Rehab 2.0, Week 6, Day 2

Strength - Max effort / hypertrophy

SSB back squat
170 lbs x 1 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 x 9, 9, 9
SS w/Cable triceps pressdowns 25 lbs (L 12, 9, 12 / R 9, 9 (!), 9)*

Unilateral NG lat row
L 100 lbs x 5 (!), 5 (!)
R 55 lbs x 9, 9
SS w/5 lb DBs Arnolds, Laterals, Rear raises, Rear flyes 9 x 2

Unilateral NG machine chest press
L 75 lbs x 6 (!), 6 (!)
R 45 lbs x 9, 9
SS w/5 lb DBs Arnolds, Laterals, Rear raises, Rear flyes 9 x 2

The rows continue to be a struggle, which is a very new experience for me. Curious to see how the next few weeks go as the pounds (inshallah) continue to come off

• Forgot to do the final sets and did them during the rows so there was extra rest involved.

.

[burien_top_team]

FRIDAY

BW: 149.4 lbs
waist: 34"
Thursday steps: 13.1k

Weighted (8kg vest) Neighborhood Ruck
52:45 minutes / est. 501 calories
AvHR (Max): 131 (169)

[burien_top_team]

SATURDAY

BW: 149.6 lbs
waist: 34"
Friday steps: 14.0k

AM walk
33:28 minutes
Av((HR) Max: 131 (155)

[burien_top_team]

SUNDAY

BW: 151.4 lbs
waist: 34"
Saturday steps: 9.4k

AM walk
33:28 minutes
Av(HR) Max: 131 (155)

TB Rehab 2.0, Week 6, Day 3

Strength - Max effort / hypertrophy

SSB back squat
170 lbs x 1 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 x 9, 9 (!), 7
SS w/Cable triceps pressdowns 25 lbs
L 18, 12, 12
R 9, 9, 9

Unilateral NG lat row
L 100 lbs x 6, 6
R 55 lbs x 6, 6
SS w/5 lb DBs Arnolds, Laterals, Rear raises, Rear flyes 9 x 2

Unilateral NG machine chest press
L 75 lbs x 6 (!), 6 (!)
R 45 lbs x 6, 6
SS w/5 lb DBs Arnolds, Laterals, Rear raises, Rear flyes 9 x 2

Second cycle of TB Rehab in the books. Will do one more six-week cycle, fully bringing my post-op side onboard. Final doctor check on my shoulder is in early August so everything should sync up well.

[burien_top_team]

MONDAY

BW: 151.4 lbs
waist: 34"
Sunday steps: 15.4k

AM walk
32:57 minutes
AvHR (Max): 129 (154)

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TUESDAY

BW: 152.2 lbs
waist: 34 1/4"
Monday steps: 13.0k

TB Rehab 3.0, Week 1, Session 1

Strength - Max effort / hypertrophy

SSB back squat
155 lbs x 5 x 3
SS w/24" box jumps 5 x 3
SS w/+10 lbs hyperextensions 10 x 3
SS w/DB hammer curls 30 lbs x 9, 9, 9 (!)
SS w/Cable triceps pressdowns 25 lbs
L 12, 12, 9
R 9, 9, 9

Unilateral NG plate-loaded lat pulldown
L 90 lbs x 6, 6 (straps)
R 90 lbs x 6, 6 (straps)
SS w/8 lb DBs Arnolds, Laterals, Rear raises, Rear flyes 6 x 2

Unilateral kneeling cable crossover
L 25 lbs x 6, 6
R 25 lbs x 6, 6
SS w/8 lb DBs Arnolds, Laterals, Rear raises, Rear flyes 6 x 2

[burien_top_team]

WEDNESDAY

BW: 149.2 lbs
waist: 34"
Tuesday steps: 11.7k

AM walk
33:04 minutes
AvHR (Max): 137 (162)

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THURSDAY

BW: 149.2 lbs
waist: 34"
Wednesday steps: 10.2k

AM walk
34:32 minutes
AvHR (Max): 128 (157)

[burien_top_team]

FRIDAY

BW: 151.0 lbs
waist: 34"
Thursday steps: 9.3k

AM walk
34:21 minutes
AvHR (Max): 122 (146)

TB Rehab 3.0, Week 1, Session 2

Strength - Max effort / hypertrophy

SSB back squat
155 lbs x 5 x 3
SS w/24" box jumps 5 x 3
SS w/+10 lbs hyperextensions 10 x 3
SS w/DB hammer curls 30 lbs x 9, 9 (!), 9 (!)
SS w/Cable triceps pressdowns 25 lbs
L 12, 11, 11
R 9, 9, 9

Unilateral NG cable lat pulldown
L 42.5 lbs x 6, 6 (!)
R 42.5 lbs x 5 (!), 5 (!)
SS w/8 lb DBs Arnolds, Laterals, Rear raises, Rear flyes 6 x 2

Unilateral plate-loaded incline press
L 45 lbs x 9, 9
R 45 lbs x 9, 9 (!)
SS w/8 lb DBs Arnolds, Laterals, Rear raises, Rear flyes 6 x 2