Burien Top Team | Training Log

Training Training Logs
2434

FRIDAY

BW: 151.8 lbs
waist: 34 1/4"
Thursday steps: 14.1k

AM walk
36:04 minutes
AvHR (Max): 123 (148)

TB Rehab 3.0, Week 3, Session 2

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 (!),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, 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

2 Likes
2435

SATURDAY

BW: 151.8 lbs
waist: 34"
Friday steps: 13.0k

Weighted incline treadmill walk
60 minutes / 473 calories
AvHR (Max): 126 (138)

2 Likes
2436

SUNDAY

BW: 152.6 lbs
waist: 34"
Saturday steps: 16.3k

TB Rehab 3.0, Week 3, Session 3

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 (!),9 (!)

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, straight-arm pulldowns 9 x 2

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 straight-arm pulldowns 9 x 2

Taking the plunge back into low carb dieting, largely following EyeDentist’s legendary template. I’ll be more modest with peri- and post-workout carbs by comparison, until I see some waistline changes courtesy of some of what I’m reading from Ben Bikman about insulin and insulin-resistance.

In the past I’ve been too timid with fats – going high protein low carb and low fat – to the point of developing that ammonia body odor, especially upon waking. EyeDentist’s “intermittent fattening” should help mitigate that. I’ll be using macadamia nuts instead of peanut butter. That and black coffee for breakfast.

I’ll also back off on the more aggressive approach to protein. If I get 100g, then I’m good (assuming fats are high). I’m using a P20% F65% C15% macro split.

2 Likes
2437

MONDAY

BW: 154.4 lbs (good grief …)
waist: 34"
Sunday steps: 10.7k

AM walk
35:08 minutes
AvHR (Max): 126 (151)

(((==+==)))

TUESDAY

BW: 151.4 lbs (wheee!)
waist: 34"
Monday steps: 11.1k

AM walk
35:09 minutes
AvHR (Max): 126 (158)

TB Rehab 3.0, Week 4, Session 1

SSB back squat
160 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 30 lbs
R 6 (!), 6 (!), 6 (!)
L 6 (!), 6 (!), 6 (!)
SS w/DB hammer curls 30 lbs x 9 (!), 9 (!),9 (!)

Unilateral cable chest cross press
R 42 1/2 lbs x 6, 6
L 42 1/2 lbs x 6, 6
SS w/ 8 lb DBs Arnolds, Laterals, Rear raises, Rear flyes 9 x 1
SS w/ band internal and external rotations, pull aparts, straight-arm pulldowns 9 x 2

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 1
SS w/ band internal and external rotations, pull aparts straight-arm pulldowns 9 x 2

Miscounted my upper body supersets, so I was only able to do 2 rounds of DB delt work before I ran out of time. No big deal. Grateful for getting all this rehab work in overall.

Low carb, higher fat, moderate protein is working so far in terms of behavior and carving out new habits. Following the EyeDentist Diet Protocol (EDDP), and training felt fine without the extra carbs or peri-workout protein.

Evenings are a badlands. You just gotta get mean.

Downtime: One of the great things about returning to guitar is listening to some of the classic rock of my youth. Last night, I spent more than a little time with this gem.

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3 Likes
2438

WEDNESDAY

BW: 151.6 lbs
waist: 34"
Tuesday steps: 13.8k

AM walk
36:05 minutes
AvHR (Max): 118 (148)

(((==+==)))

THURSDAY

BW: 151.0
waist: 34"
Wednesday steps: 12.8k

AM walk
37:11 minutes
AvHR (Max): 116 (150)

2 Likes
2439

FRIDAY

BW: 153 lbs
waist: 34 1/4"
Thursday steps: 10.4k

AM walk
34:55 minutes
AvHR (Max): 119 (146)

TB Rehab 3.0, Week 4, Session 2

SSB back squat
160 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 30 1/2 lbs
R 6, 6, 6 (!)
L 6, 6, 6 (!)
SS w/DB hammer curls 30 lbs x 9 (!), 9 (!),9 (!)

Unilateral cable chest cross press
R 47 1/2 lbs x 6, 6
L 47 1/2 lbs x 6, 6
SS w/ 8 lb DBs Arnolds, Laterals, Rear raises, Rear flyes 9 x 1
SS w/ band internal and external rotations, pull aparts, straight-arm pulldowns 9 x 2

Unilateral NG cable lat pulldown
R 42 1/2 lbs x 6 (!), 6 (!)
L 42 1/2 lbs x 6 (!), 6 (!)
SS w/ 8 lb DBs Arnolds, Laterals, Rear raises, Rear flyes 9 x 1
SS w/ band internal and external rotations, pull aparts straight-arm pulldowns 9 x 2

2 Likes
2440

SATURDAY

BW: 151.5 lbs (estimated)
waist: 34"
Friday steps: 13.8k

FULL REST DAY

Spent the day with the in-laws. Took them to see Superman and then out for burgers.

1 Like
2441

SUNDAY

BW: 151.2 lbs
waist: 34"
Saturday steps: 2.6k

AM walk
35:10 minutes
AvHR (Max): 120 (152)

TB Rehab 3.0, Week 4, Session 3

SSB back squat
160 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 30 1/2 lbs
R 6 (!), 6 (!), 6 (!)
L 6 (!), 6 (!), 6 (!)
SS w/DB hammer curls 30 lbs x 9 (!), 9 (!),9 (!)

Unilateral cable chest cross press
R 47 1/2 lbs x 6 (!), 6 (!)
L 47 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, straight-arm pulldowns 9 x 2

Unilateral NG cable lat pulldown
R 42 1/2 lbs x 6 (!), 6 (!)
L 42 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 straight-arm pulldowns 9 x 2

BW monthly average
May: 151.99 lbs
June: 151.69 lbs (17/30 days under May average)
July: 151.07 lbs (21/31 days under June average)

August goal is to stack 25 or more days with BW < 151.07 lbs.

3 Likes
2442

MONDAY

BW: 151.8 lbs
waist: 34"
Sunday steps:14.0k

AM walk
34:27 minutes
AvHR (Max): 122 (147)

(((==+==)))

TUESDAY

BW: 151.6 lbs
waist: 34"
Monday steps: 9.3k

AM walk
34:38 minutes
AvHR (Max): 126 (158)

TB Rehab 3.0, Week 5, Session 1

SSB back squat
170 lbs x 3 x 3
SS w/24" box jumps 5 x 3
SS w/+10 lbs hyperextensions 10 x 3
SS w/band straight-arm pulldowns 9 x 4
SS w/internal external rotations 9 x 2
SS w/Cable triceps pressdowns 30 1/2 lbs
R 6 (!), 6 (!), 6 (!)
L 6 (!), 6 (!), 6 (!)
SS w/DB hammer curls 30 lbs x 9 (!), 9 (!),9 (!)

Unilateral cable chest cross press
R 47 1/2 lbs x 6 (!), 6 (!)
L 47 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 9 x 2, pull aparts, 9 x 2

Unilateral NG cable lat pulldown
R 42 1/2 lbs x 6, 6
L 42 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 9 x 2, pull aparts 9 x 2

Re-arragned my accessory supersets to make sure I got everything in. That mostly meant doing more during the first half/limbs portion of my session.

Used a dual pulley machine this time and the 42 1/2 lbs felt more than a little too easy. Didn’t push the reps. Will see what happens when I return to my usual machine. Also the cables on the chest press seemed especially resistant; the final sets felt harder than they should have been.

Feeling a little stalled out on a handful of exercises. Probably makes sense now that I’m in Week 5. May use more variation for TB Rehab 4.0.

2 Likes
2443

WEDNESDAY

BW: 150.6 lbs
waist: 34"
Tuesday steps: 11.3k

AM walk
34:54 minutes
AvHR (Max): 128 (155)

(((==+==)))

THURSDAY

BW: 151.0 lbs
waist: 34"
Wednesday steps: 10.3k

AM walk
34:31 minutes
AvHR (Max): 123 (154)

2 Likes
2444

FRIDAY

BW: 153.0 lbs
waist: 34"
Thursday steps: 10.3k

AM walk
36:38 minutes
AvHR (Max): 115 (141)

TB Rehab 3.0, Week 5, Session 2

SSB back squat
170 lbs x 3 x 3
SS w/24" box jumps 5 x 3
SS w/+10 lbs hyperextensions 10 x 3
SS w/band straight-arm pulldowns 9 x 4
SS w/Cable triceps pressdowns 30 1/2 lbs
R 6 (!), 6 (!)
L 6 (!), 6 (!)
SS w/DB hammer curls 30 lbs x 9 (!), 9 (!)

Unilateral cable chest cross press
R 47 1/2 lbs x 6 (!), 6 (!)
L 47 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 9 x 2, pull aparts, 9 x 2

Unilateral NG cable lat pulldown
R 42 1/2 lbs x 6 (!), 6 (!)
L 42 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 9 x 2, pull aparts 9 x 2

That sense of plateauing on my current hypertrophy work remains. Will likely just go back to bilateral versions for TBR 4.0. Took the volume down one set on the triceps and biceps work to try and deal with plateauing there.

Also need to make sure I’m dialing in my protein. Diet has been a little all over the place over the past few weeks.

Big three-hour hike in Sabino Canyon with my brother-in-law tomorrow morning. Should burn a calorie or two.

2 Likes
2445

SATURDAY

BW: 148.8 lbs
waist: 34"
Friday steps: 13.6k

Sabino Canyon Hike
2 hours 32 minutes
AvHR (Max): 111 (153)

3 Likes
2446

SUNDAY

BW: 151.4 lbs
waist: 34"
Saturday steps: 22.8k

TB Rehab 3.0, Week 5, Session 3

SSB back squat
170 lbs x 3 x 3
SS w/24" box jumps 5 x 3
SS w/+10 lbs hyperextensions 10 x 3
SS w/band straight-arm pulldowns 9 x 4
SS w/Cable triceps pressdowns 30 1/2 lbs
R 6 (!), 6 (!)
L 6 (!), 6 (!)
SS w/DB hammer curls 30 lbs x 9 (!), 9 (!)

Unilateral cable chest cross press
R 47 1/2 lbs x 6 (!), 6 (!)
L 47 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 9 x 2, pull aparts, 9 x 2

Unilateral NG cable lat pulldown
R 42 1/2 lbs x 6 (!), 6 (!)
L 42 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 9 x 2, pull aparts 9 x 2

2 Likes
2447

MONDAY

BW: 152.4 lbs
waist: 34"
Sunday steps: 8.2k

AM Walk
34:27 minutes
AvHR (Max): 126 (157)

BTW: these are always fasted ‘n’ weighted

(((==+==)))

TUESDAY

BW: 152.6 lbs
waist: 34"
Monday steps: 11.2k

AM walk
34:57 minutes
AvHR (Max): 129 (153)

TB Rehab 3.0, Week 6, Session 1

SSB back squat
180 lbs x 1 x 3
SS w/24" box jumps 5 x 3
SS w/+10 lbs hyperextensions 10 x 3
SS w/band straight-arm pulldowns 9 x 4
SS w/Cable triceps pressdowns 30 1/2 lbs
R 6 (!), 6 (!)
L 6 (!), 6 (!)
SS w/DB hammer curls 30 lbs x 9 (!), 9 (!)

Unilateral cable chest cross press
R 47 1/2 lbs x 9 (!), 9 (!)
L 47 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, pull aparts, 9 x 2

Unilateral NG cable lat pulldown
R 42 1/2 lbs x 6 (!), 6 (!)
L 42 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 9 x 2, pull aparts 9 x 2

Squat singles felt good. Also felt especially strong on the cable cross press so I decided to push the reps. Pulldowns remain stubbornly in place.

2 Likes
2448

WEDNESDAY

BW: 152.6 lbs
waist: 34"
Tuesday steps: 14.4k

AM walk
36:52 minutes
AvHR (Max): 114 (145)

(((==+==)))

THURSDAY

BW: 151.4 lbs
waist: 34"
Wednesday steps: 8.5k

AM walk
34:13 minutes
AvHR (Max): 134 (158)

2 Likes
2449

FRIDAY

BW: 152.4 lbs
waist: 34"
Thursday steps: 8.5k

AM walk
36:04 minutes
AvHR (Max): 120 (155)

TB Rehab 3.0, Week 6, Session 2

SSB back squat
180 lbs x 1 x 3
SS w/24" box jumps 5 x 3
SS w/+10 lbs hyperextensions 10 x 3
SS w/band straight-arm pulldowns 9 x 4
SS w/Cable triceps pressdowns 30 1/2 lbs
R 6 (!), 6 (!)
L 6 (!), 6 (!)
SS w/DB hammer curls 30 lbs x 9 (!), 9 (!)

Unilateral cable chest cross press
R 50 lbs x 6, 6
L 50 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, pull aparts, 9 x 2

Unilateral NG cable lat pulldown
R 42 1/2 lbs x 9 (!), 9 (!)
L 42 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, pull aparts 9 x 2

Felt much stronger in the upper body after stalling out for the past several sessions. Added three reps to the pulldowns and added about a kilo to my cable presses. Nice to see with one more session to go in this cycle. Unfortunately, gym is closed for renovations on Sunday so I might not be able to finish things off until Tuesday’s session.

2 Likes
2450

SATURDAY

BW: 150.4 lbs
waist: 34"
Friday steps: 13.8k

AM walk
34:15 minutes
AvHR (Max): 123 (152)

(((==+==)))

SUNDAY

BW: 150.6 lbs
waist: 34"
Saturday steps: 8.7k

AM walk
34:00 minutes
AvHR (Max): 130 (164)

Gym closed for renovations today. Will finish this cycle on Tuesday instead.

3 Likes
2451

IMG_6327
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Learned a very nice cue for doing bilateral cable hammer curls (and all hammer curls in general, I suspect): drawing your elbows “down and in”. It reminds me a little of the sort of motion Mike (the Mauler) Van Wyck suggests when doing horizontal presses, a little “scoop” to get “behind the weight.”

The fact that “down and in” also helps take the shoulder out of the curl is another huge plus. Looking forward to giving it a try.

3 Likes
2452

MONDAY

BW: 152.4 lbs
waist: 34"
Sunday steps: 12.1k

AM walk
34:17 minutes
AvHR (Max): 124 (154)

(((==+==)))

TUESDAY

BW: 151.0 lbs
waist: 34 1/4"
Monday steps: 8.1k

AM walk
35:16 minutes
AvHR (Max): 129 (158)

TB Rehab 3.0, Week 6, Session 3

SSB back squat
180 lbs x 1 x 3
SS w/24" box jumps 5 x 3
SS w/+10 lbs hyperextensions 10 x 3
SS w/band straight-arm pulldowns 9 x 4
SS w/Cable triceps pressdowns 30 1/2 lbs
R 9 (!), 6 (!)
L 9 (!), 6 (!)
SS w/DB hammer curls 30 lbs x 9 (!), 9 (!)

Unilateral cable chest cross press
R 50 1/2 lbs x 9, 9 (!)
L 50 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, pull aparts, 9 x 2

Unilateral NG cable lat pulldown
R 42 1/2 lbs x 9 (!), 9 (!)
L 42 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, pull aparts 9 x 2

Moved the cable another notch lower to better target the pec and not so much the front delt during the cable presses. That might be where that kilo gain came from.

That’s a wrap for cycle 3. That’s also a wrap for the Rehab version of TB I’ve been experimenting with post-surgery.

Starting cycle 4 on Friday with a move back to bilateral upperbody work. Will also introduce TB style conditioning (Operator) 3x/week.

3 Likes
2453

I wish there was a better name for this. But for now, I’m calling it the Bobby Pete Challenge and looking to nail it on January 1, 2026.

:chart_increasing: Progression Plan (8 Weeks)

Phase 1: Base Density (Weeks 1–2)

Goal = Accumulate volume without failing reps.

  • Target pace: 3 pullups + 6 pushups every 30 seconds (9 sets = 27 pullups, 54 pushups in ~4:30)
  • If too easy, add a 10th round → 30 pullups / 60 pushups.
  • Focus: clean technique, quick transitions, staying “in the rhythm.”

Phase 2: Build Tolerance (Weeks 3–4)

Goal = Increase density toward challenge pace.

  • Target pace: 4 pullups + 8 pushups every 30 seconds (8–9 sets = 32–36 pullups, 64–72 pushups).
  • Option: finish last round as “max reps” to test endurance.
  • By the end of Week 4, you should hit ~40 pullups + 80 pushups in 5 minutes.

Phase 3: Approach Challenge Pace (Weeks 5–6)

Goal = Get close to 5/10 per 30s.

  • Target pace: 5 pullups + 10 pushups every 40 seconds (so you get ~10s to breathe).
  • After 5–6 sessions, try once with 5+10 every 30s for as long as you can maintain (likely 2–3 minutes).
  • Focus on bar efficiency (minimal swing, smooth jump up/down).

Phase 4: Peak & Specificity (Weeks 7–8)

Goal = Full attempt.

  • Week 7: One practice attempt at 5 pullups + 10 pushups every 30s (see how long you last).
  • Week 8: Rest 2–3 days → then go for the full 50 + 100 in 5 minutes.
  • If you fall short (say 42 + 90), note your split point and aim to close the gap in another 2–3 weeks.

:key: Key Tips

  • Frequency: 2–3 sessions/week max. Recovery is crucial.
  • Assistance work: Add regular pullup volume (weighted pullups 3–5 reps, pushups with feet elevated, dips) on separate days. That builds headroom.
  • Grip & forearms: Fatigue often comes from grip failure, not back. Hanging shrugs or timed bar hangs help.
  • Transitions: Practice dropping straight from the bar into pushup position to save seconds.
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