Burien Top Team | Training Log

Training Training Logs
2554

MONDAY

BW: 154.4 lbs
waist: 34 3/4"
Sunday steps: 13.6k

AM cardio
34:29 minutes
AvHR (MaxHR): 111 (142)

(((==+==)))

TUESDAY

BW: 154.4 lbs
waist: 35"
Monday steps: 9.3k

AM cardio
33:51 minutes
AvHR (Max): 127 (157)

(((==+==)))

WEDNESDAY

BW: 153.4 lbs
waist: 34 1/2"
Tuesday steps:

AM cardio
32:07 minutes
AvHR (Max): 134 (161)

Work getting in the way of gym time as I gear up for a conference in early February. Need to be wary of creating new bad habits in 2026.

Got my first DEXA scan this morning. 19.1% BF. 121 lbs of lean tissue. Interestingly consistent with what I got from the Navy Body Fat calculator. Nice to see that my visceral fat is very low (0.57 lbs) and that most of what I need to burn off is subcutaneous.

Based on projections, I’m looking to hit 149.5 lbs to 151.5 lbs by March 20 (roughly midway through the T-ransformation) with a waist of 33 3/4" to 33 1/4". This equates to a BF of about 17%, halfway to my mid-year goal of 15%.

FWIW, this new format is driving me crazy. I never see what I used to see on the regular. I think I just need to bookmark “Training Log: Latest”. Hopefully that will be the easiest way to catch up on so many other logs I’m missing.

4 Likes
2555

https://t-nation.com/unread

this is the link to bookmark imo.

2 Likes
2556

THURSDAY

BW: 153.8 lbs
waist: 34 1/2"
Wednesday steps: 10.0 k

AM cardio
34:13 minutes
AvHR (Max): 112 (147)

Full Body Minimalist – Week Four, Day Two

Warmup - Lower
Stationary bike 5 minutes

Quads
BB back squat 195 lbs x 3, 215 lbs x 3, 235 lbs x 3 (!)

superset with

Hams/Glutes
45s Weighted hyperextensions 35 lbs x 6, 6, 6

Quads
Seated leg extension 160 lbs x 9, 9

Shoulders
Seated OHP machine 90 lbs x 9, 9 (!)

Chest
Pec deck 160 lbs x 9, 7 (!)

Back
Plated loaded row +230 lbs x 6, 6, 6 (!)

2 Likes
2557

FRIDAY

BW: 152.6 lbs
waist: 34 1/2"
Thursday steps: 18.1k

AM cardio
33:42 minutes
AvHR (Max): 119 (153)

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SATURDAY

BW: 151.4 lbs
waist: 34 1/4"
Friday steps: 8.0k

AM cardio
34:44 minutes
AvHR (Max): 121 (159)

Full Body Minimalist

Warmup - Lower
Stationary bike 5 minutes

Quads
Pendulum squat +60 lbs x 6, 6, 6 (!)

Hams
Seated leg curl 180 lbs x 6, 6, 6 (!)

Warmup - Upper
Arm erg 5 minutes

Chest
Seated NG machine chest press 160 lbs x 9, 6 (!)

superset with

Shoulders
DB laterals 20s x 6, 6, 6 (!)

Back/rear delts
Wrist cuff standing cable rear delt flyes 15 1/2 lbs x 9 (!), 9 (!)

Pendulum squats are feeling better as I get a sense of the ROM. Stunned to lateral 20 lbs DBs for three sets of six. Also realized that the rear delt on my post-shoulder side is significantly weaker than my other side.

2 Likes
2558

SUNDAY

BW: 151.0 lbs
waist: 34"
Saturday steps: 13.5k

Ruck
70:29 minutes / 568 calories
AvHR (Max): 119 (163)

(((==+==)))

MONDAY

BW: 151.6 lbs
waist: 34 1/4"
Sunday steps: 12.5k

AM cardio
33:34 minutes
AvHR (Max): 124 (151)

2 Likes
2559

TUESDAY

BW: 152.6 lbs
waist: 34 1/4"
Monday steps: 10.3k

AM cardio
34:24 minutes
AvHR (Max): 114 (146)

Full Body Minimalist

Warmup – Lower
Stationary bike 5 minutes

Quads
Leg press +320 lbs x 9. 9

Hamstrings
45 degree hyperextensions +35 lbs x 6, 6, 6

Shoulders
Seated machine OHP 95 lbs x 6, 6, 6

Chest
Pec deck 160 lbs x 9, 9 (!)

Back
Seated supinated grip pulldown 90 lbs x 9, 9 (!)

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2 Likes
2560

WEDNESDAY

BW: 152.6 lbs
waist: 34"
Tuesday steps: 11.5k

AM cardio
34:39 minutes
AvHR (Max): 115 (143)

(((==+==)))

THURSDAY

BW: 152.6 lbs
waist: 34"
Wednesday steps: 11.8k

AM cardio
35:16 minutes
AvHR (Max): 114 (148)

2 Likes
2561

FRIDAY

BW: 152.6 lbs
waist: 34 1/4"
Thursday steps: 11.3k

AM cardio
34:36 minutes
AvHR (Max): 115 (145)

Full Body Minimalist

Warmup - Lower body
Stationary bike 5 minutes

Hams
Seated leg curl 180 lbs x 9, 7 (!)

Quads
Barbell back squat 195 lbs x 3, 215 lbs x 3, 235 lbs x 3

Chest
Seated machine bench press 160 lbs x 9 (!), 4 (!)

–superset with–

Shoulders
DB lateral raises 20 lb DBs x 9, 7 (!)

Back
Seated row (“mid pro row”) 140 lbs x 6, 6, 6

2 Likes
2562

SATURDAY

BW: 150.8 lbs
waist: 34"
Friday steps: 14.0k

Sabino Canyon Hike
120:26 minutes
AvHR (Max): 107 (145)

Screenshot 2026-02-01 at 12.43.06 PM
Screenshot 2026-02-01 at 12.43.06 PM2778×1284 215 KB

3 Likes
2563

THURSDAY

BW: 152.6 lbs
waist: 34 1/2"
February 1 - 7 step total: 72.8k
February 8 - 14 step total: 92.8k

AM cardio
34:37 minutes
AvHR (Max): 109 (139)

Full Body Minimalist

Warmup – Lower body
Stationary bike 5 minutes

Quads
Pendulum squat +50 lbs x 9, 9 (!)

Hams
45 degree hyperextensions +35 lbs x 6, 6, 6

superset with

Triceps
Standing unilateral cable pressdown 27 1/2 lbs x 9, 9, 8 (!)

and

Biceps
Standing unilateral cable curl/Bayesian curl/hammer curl 27 1/2 lbs x 9, 9, 7 (!)

Back
Standing unilateral cable reverse flye 12 1/2 lbs x 9, 9, 9

Shoulders
Seated machine OHP 90 lbs x 6, 6, 6

Chest
Standing unilateral cable flye 17 1/2 lbs x 9 x 2, 27 1/2 lbs x 6 x 2

1 Like
2564

SUNDAY

BW: 153.2 lbs
height/waist: 85.7% of target
Thu/Fri/Sat steps: 12.2k / 9.2k / 16.2k

Full Body Minimalist

Warmup - Lower body
Stationary bike 5 minutes

Hams
Seated leg curls 180 lbs x 9 (!), 6 (!)

Quads
Leg press +360 lbs x 6 (!), 4 (!), 4 (!)

Chest/Pecs
Barbell bench press 155 lbs x 3 / 165 lbs x 3 / 175 lbs x 3 (!)

superset with

Shoulders/Delts
DB side laterals 20 lbs x 6, 6, 6

Back/Lats
NG seated vertical pulldown 90 lbs x 9, 6 (!)

No advancers here. Will stick with these weights and rep goals. A lot of work to failure today. Hopefully just a sign of getting back into the swing of things.

Going to add a barbell bench press and squat to the rotation, probably every third session (i.e., machine press/flye/bench and pendulum squat/leg press/back squat). Will use the 5/3/1 progression which has always served me well with its relatively lighter volume.

3 Likes
2565

MONDAY

BW: 151.2 lbs
height/waist: 1.857
Sunday steps: 8.8k

AM cardio
approx. 34 minutes
AvHR (Max): 120 (150)

PM cardio
34:03 minutes
AvHR (Max): 130 (158)

(((==+==)))

TUESDAY

BW: 151.2 lbs
height/waist: 1.871
Monday steps: 12.3k

AM cardio
34:32 minutes
AvHR (Max): 122 (149)

PM cardio
35:21 minutes
AvHR (Max): 117 (147)

1 Like
2566

WEDNESDAY

BW: 151.2 lbs
height/waist: 1.884
Tuesday steps: 12.2k

AM cardio
35:19 minutes
AvHR (Max): 116 (145)

OFF

2567

THURSDAY

BW: 150.6 lbs
height/waist: 1.912
Wednesday steps: 11.2k

AM cardio
34:24 minutes
AvHR (Max): 122 (152)

Full Body Minimalist

Warmup - Lower body
Stationary bike 5 minutes

Hams
Seated leg curls 180 lbs x 9, 9 (!)

Quads
Barbell back squat 195 lbs x 3 / 215 lbs x 3 / 235 lbs x 1

Shoulders/Delts
Seated machine OHP 90 lbs x 9 (!), 6 (!)

Back
High pro row 130 lbs x 9, 9

Chest/Pecs
Pec deck 170 lbs x 9 (!), 6 (!)

Advancing the leg curls and the high pro row to three sets of six and adding ten pounds.

Targeting a triple at 235 for the back squat next time around.

Sticking with the current weights for the shoulder and chest exercises, still working toward two sets of nine.

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1 Like
2568

FRIDAY

BW: 152.2 lbs
height/waist: 1.857
Thursday steps: 12.2k

AM cardio
34:03 minutes
AvHR (Max): 120 (148)

(((==+==)))

SATURDAY

BW: 149.6 lbs
height/waist: 1.898
Friday steps: 10.1k

Ruck
69:28 minutes
612 calories
AvHR (Max): 126 (169)

Screenshot 2026-03-01 at 2.30.27 PM
Screenshot 2026-03-01 at 2.30.27 PM2778×1284 178 KB

1 Like
2569

SUNDAY

BW: 152.2 lbs
height/waist: 1.884
Saturday steps: 16.7k

AM cardio
34:12 minutes
AvHR (Max): 126 (157)

Full Body Minimalist

Warmup - Lower body
Stationary bike 5 minutes

Quads
Pendulum squat +60 lbs x 6, 6, 6

Hams
45 degree hyper extensions +35 lbs x 9, 9, 9

Chest/Pecs
Seated machine chest press 160 lbs x 9 (!), 4 (!)

superset with

Shoulders/Delts
DB lateral raises 20s x 9 (!), 6 (!)

Back/Rear delts
Reverse pec deck 110 lbs x 9 (!), 9 (!)

2 Likes
2570

MONDAY

BW: 151.8 lbs
height/waist: 1.884
Sunday steps: 12.0k

AM cardio
34:10 minutes
AvHR (Max): 113 (142)

PM cardio
32:41 minutes
AvHR (Max): 127 (159)

(((==+==)))

TUESDAY

BW: 151.4 lbs
height/waist: 1.884
Monday steps: 12.5k

AM cardio
33:31 minutes
AvHR (Max): 135 (164)

PM cardio
35:31 minutes
AvHR (Max): 130 (159)

(((==+==)))

WEDNESDAY

BW: 150.6 lbs
height/waist: 1.912
Tuesday steps: 12.3k

AM cardio
approx. 34:00 minutes
AvHR (Max): 119 (153)

OFF

1 Like
2571

THURSDAY

BW: 150.4 lbs
height/waist: 1.898
Wednesday steps: 9.8k

AM cardio
33:50 minutes
AvHR (Max): 117 (148)

Full Body Minimalist

Warmup - Lower body
Stationary bike 5 minutes

Hams
Seated leg curl 180 lbs x 9 (!), 9 (!)

Quads
Seated leg press +360 lbs x 6 (!), 6 (!), 5 (!)

Shoulders/Delts
Seated machine OHP Pronated Grip 80 lbs x 6 (!), 6 (!), 4 (!)

Chest/Pecs
Pec deck 170 lbs x 9, 6 (!)

Back/Lats
Supinated grip pulldown 90 lbs x 9 (!), 6 (!)

A few rep gains in the lower body and back work. Switching to a pro grip on the OHP to maximize side delt involvement relative to upper pec. Will bump up the leg curls to 190 lbs and shoot for three sets of six as the next objective.

1 Like
2572

FRIDAY

BW: 150.0 lbs
height/waist: 1.912
Thursday steps: 12.8k

AM cardio
34:00 minutes
AvHR (Max): 119 (151)

(((==+==)))

SATURDAY

BW: 151.0 lbs
height/waist: 1.898
Friday steps: 8.4k

Ruck
62:27 minutes / 526 calories
AvHR (Max): 122 (164)

(((==+==)))

SUNDAY

BW: 150.8 lbs
height/waist: 1.898
Saturday steps: 16.1k

AM cardio
34:00 minutes
AvHR (Max): 115 (146)

(((==+==)))

MONDAY

BW: 152.2 lbs
height/waist: 1.884
Sunday steps: 11.0k

AM cardio
32:03 minutes
AvHR (Max): 126 (154)

1 Like
2573

TUESDAY

BW: 150.2 lbs
height/waist: 1.912
Monday steps: 11.0k

AM cardio
33:08 minutes
AvHR (Max): 126 (153)

Full Body

Warmup - Lower body
Stationary bike 5 minutes

Hams
Seated leg curl 185 lbs x 6, 6, 6

Quads
Barbell back squat 195 lbs x 3, 215 lbs x 3, 235 lbs x 2

Back
High Pro Row 135 lbs x 6, 6, 6

Chest/Pecs
Seated machine bench press 160 lbs x 6, 6, 4 (!)

supersetted with:

Shoulders/Delts
DB laterals 20s x 9, 6, 6 (!)

With workouts lasting about 75-90 minutes, I don’t feel like calling this program “Full Body Minimalist” is accurate. It’s just a regular, old, full body resistance training split.

1 Like