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)

(((==+==)))

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:

(((==+==)))

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)

(((==+==)))

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)

(((==+==)))

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)

(((==+==)))

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)

(((==+==)))

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

[burien_top_team]

SATURDAY

BW: 149.0 lbs
waist: 34"
Friday steps: 13.8k

AM walk
34:11 minutes
AvHR (Max): 138 (165)

Physical Therapy this morning. Likely only a few sessions left. I’ll be glad to be done with it. This PT has a lot of older, “lifestyle” clients and I don’t have any interest in becoming another one. He was ideal for the passive motion and stretching part of my PT. But at this point, with the emphasis switching to strengthening, I can pretty much do everything I need to do on my own.

(((==+==)))

SUNDAY

BW: 150 lbs
waist: 34"
Saturday steps: 9.6k

AM walk
34:54 minutes
AvHR (Max): 124 (152)

TB Rehab 3.0, Week 1, Session 3

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 cable lat pulldown
L 40 lbs x 6, 6
R 40 lbs x 6 (!), 6 (!)
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

Took the vertical pulls down a little bit in terms of weight. Was up pretty late last night celebrating a friend’s birthday with a caberet-style jazz show (her husband is the drummer). Truth told, I’ve been up past midnight most evenings this past week practicing guitar like a madman. I need to rein it in.

[burien_top_team]

#thoughts

Strength Standards after 5-10 Years Training (strongerbyscience) by Weight (lbs)

body weight: 145

squat: 374
bench: 264
deadlift: 423
1061 total

+1 SD
squat: 438
bench: 313
deadlift: 502
1253 total

-1 SD
squat: 308
bench: 216
deadlift: 346
870 total

2018 PRs (after 1-2 years of dedicated training)
squat: 305
bench: 220
deadlift: 355
880 total

[burien_top_team]

MONDAY

BW: 152.2 lbs
waist: 34"
Sunday steps: 14.1k

AM walk
33:22 minutes
AvHR (Max): 123 (152)

(((==+==)))

TUESDAY

BW: 151.4 lbs
waist: 34"
Monday steps: 12.2k

AM walk
33:31 minutes
AvHR (Max): 125 (153)

TB Rehab 3.0, Week 2, Session 1

SSB back squat
165 lbs x 5 x 3
SS w/24" box jumps 5 x 3
SS w/+10 lbs hyperextensions 10 x 3
SS w/Cable triceps pressdowns 27 1/2 lbs
R 9, 6, 6 (!)
L 9, 6, 6 (!)
SS w/DB hammer curls 30 lbs x 9, 9, 9

Unilateral NG cable lat pulldown
R 40 lbs x 6 (!), 6 (!)
L 40 lbs x 6 (!), 6
SS w/ 8 lb DBs Arnolds, Laterals, Rear raises, Rear flyes 9 x 2
SS w/ band internal and external rotations 9 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 9 x 2
SS w/ band internal and external rotations 9 x 2

[burien_top_team]

WEDNESDAY

BW: 149.8 lbs
waist: 34"
Tuesday steps: 15.5k

PM walk
35:06 minutes
AvHR (Max): 126 (157)

(((==+==)))

THURSDAY

BW: 150.2 lbs
waist: 34"
Wednesday steps: 12.7k

AM walk
34:16 minutes
AvHR (Max): 125 (152)

[burien_top_team]

FRIDAY

BW: 149.2 lbs
waist: 34"
Thursday steps: 10.8k

AM walk
34:13 minutes
AvHR (Max): 125 (152)

TB Rehab 3.0, Week 2, Session 2

SSB back squat
165 lbs x 5 x 3
SS w/24" box jumps 5 x 3
SS w/+10 lbs hyperextensions 10 x 3
SS w/Cable triceps pressdowns 27 1/2 lbs
R 9, 9, 9 (!)
L 9, 9, 9 (!)
SS w/DB hammer curls 30 lbs x 9, 9, 9 (!)

Unilateral NG cable lat pulldown
R 40 lbs x 6, 6
L 40 lbs x 6, 6
SS w/ 8 lb DBs Arnolds, Laterals, Rear raises, Rear flyes 9 x 2
SS w/ band internal and external rotations 9 x 2

Unilateral cable chest cross press
R 32 1/2 lbs x 9, 9 (!)
L 32 1/2 lbs x 9, 9 (!)
SS w/ 8 lb DBs Arnolds, Laterals, Rear raises, Rear flyes 9 x 2
SS w/ band internal and external rotations 9 x 2

[burien_top_team]

SATURDAY

BW: 148.5 lbs
waist: 34"
Friday steps: 15.8k

AM walk
35:12 minutes
AvHR (Max): 123 (149)

(((==+==)))

SUNDAY

BW: 151.8 lbs*
waist: 34"
Saturday steps: 8.7k

TB Rehab 3.0, Week 2, Session 3

SSB back squat
165 lbs x 5 x 3
SS w/24" box jumps 5 x 3
SS w/+10 lbs hyperextensions 10 x 3
SS w/Cable triceps pressdowns 27 1/2 lbs
R 9 (!), 9 (!), 9 (!)
L 9 (!), 9 (!), 9 (!)
SS w/DB hammer curls 30 lbs x 9, 9 (!), 9 (!)

Unilateral NG cable lat pulldown
R 40 lbs x 6, 6
L 40 lbs x 6, 6
SS w/ 8 lb DBs Arnolds, Laterals, Rear raises, Rear flyes 9 x 2
SS w/ band internal and external rotations 9 x 2

Unilateral cable chest cross press
R 37 1/2 lbs x 9 (!), 9 (!)
L 37 1/2 lbs x 9, 9
SS w/ 8 lb DBs Arnolds, Laterals, Rear raises, Rear flyes 9 x 2
SS w/ band internal and external rotations 9 x 2

Sunday BW was no walk, post-train, and post-meal (680 calories).

[burien_top_team]

MONDAY

BW: 151.6 lbs
waist: 34"
Sunday steps: 10.0k

AM walk
34:46 minutes
AvHR (Max): 117 (146)

#nextthreeweeks

[burien_top_team]

TUESDAY

BW: 153.4 lbs (!)
waist: 34"
Monday steps: 11.6k

AM walk
35:14 minutes
AvHR (Max): 118 (147)

TB Rehab 3.0, Week 3, Session 1

SSB back squat
175 lbs x 3 x 3
SS w/24" box jumps 5 x 3
SS w/+10 lbs hyperextensions 10 x 3
SS w/Cable triceps pressdowns 30 lbs
R 6, 6, 6
L 6, 6, 6
SS w/DB hammer curls 30 lbs x 9, 9 (!),7 (!)

Unilateral NG cable lat pulldown
R 40 lbs x 6, 6
L 40 lbs x 6, 6
SS w/ 8 lb DBs Arnolds, Laterals, Rear raises, Rear flyes 9 x 2
SS w/ band internal and external rotations, pull aparts 9 x 2

Unilateral cable chest cross press
R 40 1/2 lbs x 6, 6
L 40 1/2 lbs x 6, 6
SS w/ 8 lb DBs Arnolds, Laterals, Rear raises, Rear flyes 9 x 2
SS w/ band internal and external rotations, pull aparts 9 x 2

A long weekend of hosting and celebrating put an extra kilo plus on my BW by Tuesday morning. Timing isn’t great with nine days to go. But hopefully I can get under 148.0 lbs by August 1st, at least.

[burien_top_team]

#thegospelaccordingtoeyedentist #tnationclassics

FWIW, ChatGPT prefers macadamia nuts to PB.

[duketheslaya]

I love chat gpt

[burien_top_team]

WEDNESDAY

BW: 152.8 lbs
waist: 34"
Tuesday steps: 13.5k

AM walk
35:03 minutes
AvHR (Max): 114 (147)

(((==+==)))

THURSDAY

BW: 152.6 lbs
waist: 34"
Wednesday steps: 9.1k

AM walk
34:38 minutes
AvHR (Max): 127 (154)