Pre-training Cardio
Incline Treadmill Walk
0.78 miles / 13:02 minutes / 114 calories / 8.77 intensity
Quads / Hams
[warmup sets not included]
Back Squat
150 x 10
150 x 8
150 x 6
150 x 8
150 x 10
Leg Press / Leg Extension Compound Superset
160 x 12 / 60 x 12
160 x 12 / 70 x 12
160 x 12 / 70 x 12
RDLs
115 x 10
115 x 8
115 x 6
115 x 8
115 x 10
Kneeling Cable Crunch / Hanging Knee Raise Compound Superset
150 x 15 / BW x 15
150 x 15 / BW x 15
150 x 15 / BW x 15
Trying desperately to keep my average daily calories around 1500. As such I’ve gotten into a not-great habit of avoiding my final protein shake of the night so as to save 150 or so calories - even if it costs me 25-36g of protein. I’m keeping periworkout nutrition on point. Hopefully once I get more solidly under BW 150 (goal is 145 or so) I’ll be able to move toward a more maintenance diet (which will only differ from my current diet by including that shake).
Cardio and jiu-jitsu tomorrow. Hoping for a net calorie number in the 800-900 range (1300 in less 500 burned) and a few squeezed necks!
Pre-training Cardio
Incline Treadmill Walk
0.81 miles / 13:02 minutes / 112 calories / 8.61 intensity
Shoulders / Back
[warmup sets not shown]
Upright Rows / Seated Incline DB Laterals Compound Superset
25s x 10 / 5s x 15
25s x 8 / 5s x 15
25s x 6 / 5s x 15
25s x 8 / 5s x 15
25s x 10
One-Arm Cable Lateral Raises
10 x 20 x 3
Barbell Row / Lat Pulldown Compound Superset
80 x 10 / 80 x 10
80 x 8 / 80 x 8
80 x 6 / 80 x 6
80 x 8 / 80 x 8
80 x 10 / 80 x 10
Smith Machine Haney Shrugs
50 x 15 x 3
Still a little ache in my right delt, but it did feel a little better when working it some. My left elbow has been sore for awhile now, thanks to those reverse curls mostly. But I’m still able to work it. Will be hitting the curcumin extra hard next week when I’m away from the gym.
Thinking a little bit about what to do when this program ends in a few weeks. I was in a big German mood for awhile (German Body Composition, Advanced German Volume Training). But I’d like to make up for the three-month, relative de-emphasis on the lower body - particularly my squat game. I’m also thinking about cutting back my training frequency to 2x/week for awhile.
As such, this caught my eye …
Maybe something like:
Sunday
HOLB #1
Upper Body Press (High Performance Mass style: overhead, incline, flat + dips)
Wednesday
HOLB #2
Upper Body Pull (High Performance Mass style: lat, bicep fatigue loading + chins)
Pre-training Cardio
Incline Treadmill Walk
1.01 miles / 16:26 minutes / 141 calories / 8.67 intensity
Biceps / Triceps
[warmup sets not shown]
Preacher Curl / Alt DB Curl / Reverse EZ Bar Curl Compound Triset
30 x 10 / 20 x 12 / 10 x 15
30 x 10 / 20 x 12 / 10 x 15
30 x 10 / 20 x 12 / 10 x 15
30 x 8 / 20 x 12 / 10 x 15
Close-grip Bench Press / Lying EZ Bar Triceps Extension / Rope Triceps Extension Compound Triset
115 x 10 / 25 x 12 / 70 x 15
115 x 10 / 25 x 12 / 80 x 15
115 x 10 / 25 x 12 / 90 x 15
115 x 10 / 25 x 12 / 90 x 15
AM Cardio
Incline Treadmill Walk
2 miles / 33:37 minutes / 275 calories / 8.2 intensity
a few hours later
Chest / Shoulders
[warmup sets not shown]
Decline DB Press / Dips Compound Superset
25 x 10 / BW x 12
25 x 10 / BW x 12
30 x 10 / BW x 12
Cable Crossover
20 x 15
25 x 15 x 2
Seated DB Press / Standing Lateral Raise Front DB Raise Compound Triset
20 x 10 / 5 x 12 / 10 x 15
20 x 10 / 5 x 12 / 10 x 15
20 x 10 / 5 x 12 / 10 x 15
20 x 10 / 5 x 12 / 10 x 15
On the road this week, but the hotel I’m staying at has a pretty ok gym for a hotel - meaning they’ve got a Smith machine. I’ll have a little fun this week with an antagonist routine I’ve been reading about before getting back to the final two weeks of this Superhero Muscle Program I’m doing (and loving).
PM Cardio Incline Treadmill Walk
2.19 miles / 328 calories / 35:01 minutes / 9.37 intensity
Here’s the Antagonist Protocol I’m going to play with this week to see if it’s something I want to spend more time with later this year. I think there’s enough equipment in this hotel gym to pull this off …
Chest / Biceps
BB bench press
Incline cable crossover
Standing DB press
One arm lateral raises
Preacher curl
Incline DB hammer curls
Legs
BB Squat
RDLs
Walking lunge
Leg extensions
Leg curls
Calf raises
Back / Triceps
Rack pull
Wide grip pull-up
Lat pull down
Kroc rows
Triceps press down
Decline triceps extension
As usual, a big feedbag on the Sunday (1900 net calories) after a trip has me back on the diet wagon. Woke at 151.8 on Sunday after returning home from San Francisco Saturday afternoon at 149.0. Hoping to be back around BW=150 by the end of the week.
Pre-training Cardio
Incline Treadmill Walk
0.78 miles / 12:36 minutes / 100 calories / 8.0 intensity
Quads / Hams
[warmup sets not shown]
Back Squats
135 x 10
135 x 8
135 x 6
135 x 8
135 x 10
Leg Press / Leg Extension Compound Superset
140 x 12 x 3 / 60 x 12 x 3
RDL
95 x 10
95 x 8
95 x 6
95 x 8
95 x 10
Took the weights down by 10% to account for both the week off, the drop in rest time from 45 seconds to 30 seconds, and the calorie deficit I’ve been on (at least until Sunday!).
Post-Training Cardio
Incline Treadmill Walk
2 miles / 32:24 minutes / 300 calories / 9.29 intensity
Two weeks to go in the 20 Pounds of Hollywood Muscle Program - Thibaudeau Template (Mostly) and three weeks until the end of the Transformation. Specific goal now is to get under 32" on the waist. I’m fairly BW-agnostic, though at this moment I don’t see getting under 32" unless I’m also under 149.
AM Cardio
Incline Treadmill Walk
2.0 miles / 35:15 minutes / 250 calories / 7.1 intensity
Jiujitsu
Tutored first class / Eight minutes Live Training second class
Live Training was five two-minute rounds (one minute breaks) of sparring starting from standup. When I swap in higher intensity cardio 2x/week in a few weeks, I’ll use those intervals for rower, bike, etc. (two minutes on/one minute off for five rounds). Black belt competition rounds are ten minutes (masters are five, but …). So this is a good initial mark to make.
PM Cardio
Incline Treadmill Walk
2.5 miles / 40:26 minutes / 413 calories / 10.2 intensity
Nice tasty post-training dinner of broiled tuna, broiled scallops, and a green salad. Taking tomorrow off to take Ms. Burien Top Team to Pike Place Market for her birthday. Anticipating lunch at Maximilien’s, a great old French restaurant with an awesome view of Puget Sound.
Friday and Saturday were cardio only days. I’ve been experimenting with something I read in a Teta article that suggested that there are two ways to approach fat loss: low calorie, low activity or high calorie, high activity. I’ve always tried the first approach - or worse, an unsustainable low calorie, high activity approach. But this is the first time I’ve actually tried high calorie, high activity (weight training and cardio), and I’m appreciating the results.
AM Cardio
Incline Treadmill Walk
3.5 miles / 59:29 minutes / 453 calories / 7.6 intensity
several hours later
Pre-training Cardio
Incline Treadmill Walk
0.75 miles / 12:13 minutes / 104 calories / 8.5 intensity
Biceps / Triceps
[warmup sets not shown]
Preacher curl / Alt DB curl / Reverse Preacher curl compound triset
30 x 10 / 20 x 12 / 10 x 15
30 x 10 / 20 x 12 / 10 x 15
30 x 10 / 20 x 12 / 10 x 15!
30 x 10! / 20 x 12 / 10 x 15!
Close-grip bench press / Lying BB triceps extension / Rope triceps extension compound triset
115 x 10 / 25 x 12! / 80 x 15
115 x 10 / 25 x 10 / 80 x 15
115 x 8 / 25 x 10! / 80 x 15
115 x 8! / 20 x 10! / 80 x 15
Pumping up the cardio in the last week and a half by doing a few short treadmill walks in between supersets/trisets. I’ll lay off them on Wednesday when I do Quads / Hams, but for the other days with trisets or supersets (shoulders/back, biceps/triceps, and chest/shoulders) I’ll try and throw in the extra cardio work from now until the Transformation deadline.
Pre-training Cardio
Incline Treadmill Walk
0.75 miles / 12:17 minutes / 105 calories / 8.6 intensity
Chest / Shoulders
[warmup sets not shown]
Decline bench press / Dips / Cable crossover compound triset
30s x 10 / BW x 12 / 20 x 15
30s x 10 / BW x 12 / 20 x 15
30s x 10 / BW x 12 / 20 x 15
Kneeling Cable Crunch
140 x 15
150 x 15
150 x 15
Cardio Interlude
Incline Treadmill Walk
0.75 miles / 11:54 minutes / 112 calories / 9.3 intensity
Seated DB press / Standing lateral raise / Front DB raise compound triset
20s x 10 / 5s x 12 / 10s x 15
20s x 10 / 5s x 12 / 10s x 15
20s x 10 / 5s x 12 / 10s x 15!
20s x 10 / 5s x 12 / 10s x 15!
Cardio Interlude
Incline Treadmill Walk
0.75 miles / 11:54 minutes / 126 calories / 10.5 intensity
Woke up for the second morning in a row with significant pain in my upper back and triceps on the right side. Thinking it’s a combination of overwork on the triceps in my Saturday/Monday sessions and maybe aggravating an old jiu-jitsu shoulder injury. Succumbed to ibuprofen this afternoon, but feeling better after some movement and jiu-jitsu. Among other things, I need to start stretching a lot more when weight training.
Cardio Jiu-Jitsu Cardio Day
AM Cardio
Incline Treadmill Walk
2 miles / 34:25 minutes / 250 calories / 7.24 intensity
several hours later
BJJ Training
30 minutes drills in the first class / five two-minute rounds Live Training in the second
PM Cardio
Incline Treadmill Walk
2 miles / 32:31 minutes / 305 calories / 9.4 intensity
No weight training, no cardio, no jiu-jitsu. Felt pretty wretched with some of the worst upper body DOMS so far. Like I had been hit from behind with a baseball bat.
THURSDAY
BW: 148.8
Macros: TBA
Feeling a bit better. Still sore as hell in my right trap and rear delt. Thinking it was the decline overhead tricep extensions. I have terrible overhead shoulder mobility and the weight, although not “too heavy,” probably stretched things out too much far too soon. That plus an old shoulder injury in that same location (got my arm nearly whizzered off as a blue belt trying to pass a bigger purple belt’s half guard many years ago), have made it a rougher than usual training week.
No real impact on jiu-jitsu training, really, which is very nice. Hoping to be ready for my next upper body resistance workout on Monday at the latest. Legs tomorrow, the first of the last four workouts in the 20 Pounds of Superhero Muscle program!
Cardio Jiu Jitsu Cardio Day
AM Cardio
Incline Treadmill Walk
2 miles / 35:15 minutes / 250 calories / 7.2 intensity
hours later
BJJ Training
15 minutes drills in the first class / two eight-minute rounds Live Training in the second
PM Cardio
Incline Treadmill Walk
2 miles / 32:33 minutes / 315 calories / 9.7 intensity
