FRIDAY
BW: 149.2 lbs
waist: 34"
Thursday steps: 11.8k
Neighborhood Ruck
62:56 minutes
AvHR (Max): 127 (173)
568 calories
3 Likes
SATURDAY
BW: 150.4 lbs
waist: 34"
Friday steps: 10.7k
AM cardio
35:13 minutes
AvHR (Max): 112 (145)
(((==+==)))
SUNDAY
BW: 151.0 lbs
waist: 34"
Saturday steps: 9.9k
AM cardio
34:22 minutes
AvHR (Max): 117 (151)
1 Like
MONDAY
BW: 153.4 lbs (!)
waist: 34 1/2"
Sunday steps: 8.5k
AM cardio
35:05 minutes
AvHR (Max): 112 (143)
Full Body Minimalist, Week 1, Day 3
Warmup - Lower
Stationary bike 5 minutes
Quads
Pendulum squat +50 lbs x 6, 6, 6
Hamstrings
Barbell RDL 175 lbs x 6, 6, 6
Chest/pecs
DB low incline bench press 55 lbs x 6, 6, 6
Shoulders/delts
Standing cable lateral raise 7 1/2 lbs x 9, 9, 9
Back/rear delts
Standing rear delt cable fly 7 1/2 lbs x 9, 9, 9
3 Likes
TUESDAY
BW: 153.4 lbs
waist: 34 1/2"
Monday steps: 10.2k
AM cardio
34:08 minutes
AvHR (Max): 120 (153)
(((==+==)))
WEDNESDAY
BW: 153.2 lbs
waist: 34 1/4"
Tuesday steps: 7.4k
Neighborhood Ruck
69:59 minutes 615 calories
AvHR (Max): 125 (169)
(((==+==)))
THURSDAY
BW: ???
waist: ???
Wednesday steps: 14.6k
REST
(((==+++)))
FRIDAY
BW: 151.4 lbs
waist: 34 1/2"
Thursday steps: 6.5k
AM cardio
33:10 minutes
AvHR (Max): 128 (156)
1 Like
SATURDAY
BW: 153.6 lbs
waist: 34"
Friday steps: 12.0k
AM cardio
34:14 minutes
AvHR (Max): 114 (145)
Full Body Minimalist, Week 2, Day 1
Warmup - Lower
Stationary bike 5 minutes
Hamstrings
Seated leg curl 175 lbs x 6, 6, 6
Quads
Leg press +270 lbs x 6, 6, 6
Warmup - Upper
Arm erg 5 minutes
Shoulders/delts
Seated machine NG OHP 90 lbs x 4, 4, 4
Back/lats
Seated supinated grip pulldown 90 lbs x 6, 6, 5 (!)
Biceps and Triceps superset
Standing unilateral triceps cable pressdown 27 1/2 lbs x 6, 6
Standing unilateral cable hammer curl 27 1/2 lbs x 6, 6
2 Likes
SUNDAY
BW: 151.8 lbs
waist: 34 1/4"
Saturday steps: 14.4k
Neighborhood Ruck
69:09 minutes 675 calories
AvHR (Max): 134 (169)
1 Like
MONDAY
BW: 154.6 lbs (!!!)
waist: 34 1/2"
Sunday steps: 13.9k
AM cardio
34:12 minutes
AvHR (Max): 116 (140)
Full Body Minimalist, Week 2, Day 2
Warmup - Lower
Stationary bike 5 minutes
Quads
V-squat +230 lbs x 6, 6, 6 (!)
Hamstrings
45 degree hyperextensions +25 lbs x 9, 9, 9
Biceps/Triceps superset
Unilateral wrist band cable triceps pressdowns 22 1/2 lbs x 9, 9, 9
Unilateral wrist band cable hammer curls 22 1/2 lbs x 9, 9, 9
Warmup - Upper
Arm erg 5 minutes
Chest/pecs & Shoulders/delts
Unilateral wrist band standing cable flyes 22 1/2 lbs x 9, 9, 9
DB lateral raises 10 lbs x 9, 9, 9
Back/rhombs
Middle grip pronated chest-supported row (MidProRow) 140 lbs x 6, 6, 6 (!)
2 Likes
TUESDAY
BW: 153.0 lbs
waist: 34 1/4"
Monday steps: 11.0k
Ruck
72:27 minutes
AvHR (Max): 128 (163)
658 calories
(((==+==)))
WEDNESDAY
BW: 154.2 lbs
waist: 34 1/4"
Tuesday steps: 12.0k
AM cardio
34:35 minutes
AvHR (Max): 121 (151)
OFF
(((==+==)))
THURSDAY
BW: 153.6 lbs
waist: 34 1/2"
Wednesday steps: 8.7k
Ruck
61:02 minutes
AvHR (Max) 124 (162)
615 calories
T-ransformation 2026 photo coming Monday morning. Had a great 2025 in terms of one of my primary non-gym resolutions (consistent guitar practice). Hoping to leverage that momentum (and evidence of discipline) in 2026 to reach a few health/physique goals.
Post-dinner calories are my first, second, and third worst enemies. No other bad habit comes close. Slaying this dragon is THE challenge of 2026.
5 Likes
FRIDAY
BW: 153.8 lbs
waist: 34 3/4"
Thursday steps: 12.8k
AM cardio
36:03 minutes
AvHR (Max): 115 (140)
Full Body Minimalist, Week 2, Day 3
Warmup - Lower
Stationary bike 5 minutes
Quads
Pendulum squat +50 lbs x 6, 6, 6 (!)
Hams/Glutes
BB RDL 175 lbs x 6, 6, 6
Chest/pecs
DB incline bench press 55 lbs x 6, 6, 6 (!)
Shoulders/delts
Standing unilateral cable lateral raises 7 1/2 lbs x 9, 9, 9
Back/rear delts
Standing unilateral rear delt flyes 7 1/2 lbs x 9, 9, 9
Biceps
Standing cable preacher curl 52 1/2 lbs x 6, 6, 6
Triceps
Standing overhead cable triceps extension 52 1/2 lbs x 6, 6, 6
Forgot to do the upper body warmup. Not used to doing two warmups with one of them in the middle of the session, but I think it’s worth it to get my shoulders nice and warmed up before pressing and pulling.
Overall: Did some supersetting to save time. Did the chest/shoulders/back work together, and the biceps and triceps work together. Still ran about an hour and change.
I’m getting more accustomed to the pendulum squat dynamics and hope to add weight soon. Felt some grip issues on the RDLs. May strap up when I move to 185 lbs.
Laterals work felt about right weight-wise. Maybe a little light on the rear delt flyes. At the same time, biceps work felt about right. Triceps a little on the light side at this weight. Will probably add to both, but more aggressively with the triceps.
1 Like
SATURDAY
BW: 152.2 lbs
waist: 34 1/2"
Friday steps: 12.3k
Ruck
71:36 minutes
AvHR (Max): 119 (164)
578 calories
2025 BW average of monthly averages: 152.25 lbs
2025 heaviest month: January 155.47 lbs
2025 lightest month: August 151.07 lbsConsidering today as the “final” day of 2025 for data purposes, I’m relieved that the year was better than I thought. I had forgotten how heavy I was to start the year and while I fell far short of my goals, I’m happy to be closer to my lightest weight of 2025 than to my heaviest.
The road to 145 lbs begins!
4 Likes
SUNDAY
BW: 154.6 lbs
waist: 34 1/2"
Saturday steps: 13.2k
AM cardio
34:53 minutes
AvHR (Max): 119 (145)
(((==+==)))
MONDAY
BW: 154.2 lbs
waist: 34 1/2"
Sunday steps: 8.7k
AM cardio
34:15 minutes
AvHR (Max): 123 (152)
Full Body Minimalist, Week 3, Day 1
Warmup - Lower
Stationary bike 5 minutes
Hams/Glutes
Seated leg curl 100 lbs x 6, 6, 6
Quads
BB back squat 195 lbs x 3, 205 lbs x 3, 225 lbs x 3
Shoulders/delts
Seated machine NG OHP 90 lbs x 6, 6, 5 (!)
Standing DB lateral raises 10 lbs x 9 x 4
Back/lats
Seated supinated grip pulldowns 90 lbs x 6, 6, 6
Used a different machine for leg curls and the effort felt heavier. Took awhile to adjust seat, apparatus, etc. Lowered the weight and focused on the full contraction. All four of the leg press machines were taken so I decided to do back squats for the first time since before the surgery. I think all the machine work in recent weeks has paid off; it’s been a long time since I squatted 225. Bodes very well for a return to Tactical Barbell in 2026.
3 Likes
TUESDAY
BW: 153.8
waist: 34 1/2"
Monday steps: 9.5k
AM cardio
33:33 minutes
AvHR (Max): 120 (146)
(((==+==)))
WEDNESDAY
BW: 153.6 lbs
waist: 34 1/2"
Tuesday steps: 6.4k
AM cardio
34:13 minutes
AvHR (Max): 125 (155)
2 Likes
THURSDAY
BW: 154.6 lbs
waist: 34 1/2"
Wednesday steps: 7.0k
AM cardio
35:55 minutes
AvHR (Max): 110 (146)
Full Body Minimalist, Week 3, Day 2
Warmup - Lower
Stationary bike 5 minutes
Quads
Leg press +270 lbs x 9, 9
Hams/Glutes
Hyperextensions +25 lbs x 9, 9, 9
Chest/pecs
Wrist cuff standing unilateral cable crossover 27 1/2 lbs x 6, 6
Back
CS Mid Pro Row +140 lbs x 9 (!), 6 (!)
Progression strategy is three sets of six, then two sets of nine before adding weight. Leg press is ready to advance, as are the hyperextensions.
2 Likes
FRIDAY
BW: 154.4 lbs
waist: 34 1/2"
Thursday steps: 11.0k
AM cardio
35:41 minutes
AvHR (Max): 120 (152)
Just posting this year’s Transformation “Before” pic here for posterity.
FWIW, I’m down a pound from my November 2025 “Pre-Transformation” photo. Food discipline has been pretty poor (same late night issues). And while a good kilo of this weight is pure “eating like an @#$hole”, I suppose I should be grateful for exiting the end-of-year-holiday eating season no worse than I entered it.
In other Burien Top Team news, I discovered an instrumental prog rock band called Night Verses that I’m really enjoying.
2 Likes
SATURDAY
BW: 153.8 lbs
waist: 34 1/2"
Friday steps: 9.3k
AM cardio
39:25 minutes
AvHR (Max): 112 (144)
Caught a matinee of “Song Sung Blue” with the family today. Very sweet movie, a pretty potent tear-jerker. Hugh and Kate were masterful, as was the entire cast.
Had an interesting back-and-forth with ChatGPT about bodybuilding coach’s recommendations for long-armed clients. Confirmed a few suspicions that will guide my T-ransformation 2026 efforts.
Practical priorities (in order of return on investment)
- Waist reduction via fat loss (highest ROI)
Even modest tightening here will:
Instantly improve arm appearance
Make delts pop more
Make quads look bigger without adding size
This is why physique coaches get obsessive about waist measurements.
Keep:
Delt volume
Lat width focus
Quad sweep emphasis
Widening the top and bottom while narrowing the middle is the entire game.
3 Likes
SUNDAY
BW: 153.2 lbs
waist: 34 1/4"
Saturday steps: 8.1 k
AM cardio
35:16 minutes
AvHR (Max): 119 (143)
(((==+==)))
MONDAY
BW: 153.8 lbs
waist: 34 1/4"
Sunday steps: 16.5 k
AM cardio
35:16 minutes
AvHR (Max): 121 (147)
1 Like
TUESDAY
BW: 153.8 lbs
waist: 34 1/4"
Monday steps: 7.6 k
AM cardio
33:09 minutes
AvHR (Max): 119 (155)
Full Body Minimalist, Week 3, Day 3
Warmup - Lower
Stationary bike 5 minutes
Quads
Pendulum squat +50 lbs x 9, 9
Hams/Glutes
SLDL 175 lbs x 9, 9
Chest
DB low incline bench press 55s x 9 (!), 9 (!)
Shoulders
Unilateral cable wrist cuff laterals 10 1/2 lbs x 9, 9, 7
Back/Rear delts
Unilateral cable wrist cuff flyes 12 1/2 lbs x 9, 9, 7
Four sets of nine band pull-aparts and band external/internal rotations, as usual. Finished workout in an hour, which has been the goal of these minimalist-oriented routines.
Ideally, I’d sneak in some arm work on the cable station during the lower body lifts. And I do feel a little guilty about skipping the upper body/arm erg warmup so often. But we’ll see how it goes.
Good work on the two sets of nine in the pendulum squat, SLDL, and bench. Will bump up the weight 10 pounds on the lower body, five on the upper and work toward three sets of six in each.
Rocking Night Verses’ most recent album, Every Sound Has A Color In The Valley Of Night, for today’s training session.
3 Likes
WEDNESDAY
BW: 152.8 lbs
waist: 34 1/4"
Tuesday steps: 10.2k
AM cardio
34:02 minutes
AvHR (Max): 120 (149)
(((==+==)))
THURSDAY
BW: 153.6 lbs
waist: 34 1/2"
Wednesday steps: 7.6k
AM cardio
35:22 minutes
AvHR (Max): 109 (141)
(((==+==)))
FRIDAY
BW: 153.2 lbs
waist: 34"
Thursday steps: 9.0k
AM cardio
34:49 minutes
AvHR (Max): 120 (150)
January AM cardio soundtrack
3 Likes
SATURDAY
BW: 155.0 lbs (two huge slices of pizza last night)
waist: 34 1/2"
Friday steps: 8.5k
AM cardio
33:55 minutes
AvHR (Max): 120 (151)
Full Body Minimalist – Week Four, Day One
Warmup - Lower
Stationary bike 5 minutes
Hams/Glutes
Seated leg curl 175 lbs x 6, 6, 6
Quads
Leg press +320 lbs x 4 (!), 6, 6
Moved seat forward after first set.
Warmup - Upper
Arm erg 5 minutes
Chest/Pecs
BB bench press 155 lbs x 3, 165 lbs x 3, 175 lbs x 3
First time barbell benching in years. Not too bad. Bar speed slowed on lockout for final set.
Shoulders/Delts
DB laterals 15 lbs x 9, 9, 9
Felt surprisingly doable. Can’t remember the last time I was able to lateral this much weight.
Back/Lats
Supinated grip pulldown 90 lbs x 9 (!), 6 (!)
Going to spend the time between now and mid-March focusing on conditioning. Will be lifting weights full body twice a week, HIC 3x/week and one hour-plus ruck a week.
4 Likes
