Well done finishing the program BJJ.
Why not keep doing it?
And good luck on your goals.
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The program as written runs for 12 weeks. I thought about running it again to finish off the summer, but the one issue is that it doesn’t include as much lower body work as I’d like (I think CT would say as much).
Hot on the heels of finishing my first CT-based program (20 Pounds of Hollywood/Superhero Muscle), I’m gearing up to launch into my second CT-based program.
I wanted to continue working on hypertrophy. I wanted to train less than 4x/week. I wanted to keep working on CT-based programs after all the success I had with the last one. I wanted to try full body programs to up the volume and hit all body parts 2-3 times a week.
I consider CT’s latest program a birthday gift for completing the Hollywood/Superhero Muscle program - I’m a reward-dependent 2B, after all 
- and I’m looking forward to getting started with this new 12-week program on Monday.
Here’s how I’m planning to run it:
Monday
Back squat
RDL
Wide-grip bench press / Chest-supported row compound superset
DB press / Chins compound superset
Wednesday
Leg extension / Leg curl compound superset
Low2High Cable Flye / DB rows compound superset
Tricep pressdown / Preacher curl compound superset
Friday
Leg press
Good mornings
High incline Smith machine press / Horizontal row machine
Dips / Lat pulldown
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Well, I guess I didn’t say which Monday I’d begin! But with the in-law visit done, and no other major visitations or travelings planned for awhile, now’s the time to settle in for another nice 12-week program.
MONDAY
BW: 147.8
waist: 32 1/2"
BF est: (Navy calc) 14-15%
Macros: 1807 => P175 C105 F60
Pre-training cardio/warmup
Incline Treadmill Walk
0.76 miles / 12:45 minutes / 110 calories / 8.6 intensity
Best Damn High Volume Training
[warmup sets not shown - 45 seconds rest w/work sets]
Back squat
150 x 8 x 4
RDL
115 x 8 x 4
These both felt like a good places to start. I hope to add 20 pounds to both lifts by late August - which would keep me on track with my TMs from last fall when I return to strength training in September.
I’m tempted to superset them. But I think keeping them separate will ultimately support more weight and more growth.
Guillotine press / Chest supported row compound superset
95 x 8 x 4 / 50 x 8 x 4
The neck press felt a little heavy - mostly because of a bad right shoulder, I think. The row felt too light - though It was a nice change of pace from the bent over rows from my last program. I think I was tracking the press and forgot to factor in the absence of bar weight.
Standing DB press / Alternating grip (neutral/pronated/neutral/supinated) chins/pullups compound superset
25s x 8 x 4 / BW x 8 x 4
One tradition I’ve developed is to start a new training soundtrack with each new program. Last program was Deftones’ latest album, Gore. For the next 12-weeks, I’m going with Deftones’ Diamond Eyes.
TUESDAY
BW: 148.2
Macros: 1393 => P185 C54 F47
Cardio BJJ Cardio Day
AM Cardio
Incline Treadmill Walk
2.2 miles / 39.13 minutes / 270 calories / 6.9 intensity
several hours later
BJJ Training
Tutored first class / 10 minutes Live Training (standing start) + 10 minutes Specific Training + two 7-minute Live Training rounds (ground start) in second class
This was a serious training session - the most hard sparring I’ve done in a long while. Very grateful for the weeks of massive cardio lately!
Post-training Cardio
Interval Treadmill Walk w/ab work intervals
1/2 mile / 15 kneeling cable crunches @140 lbs / 15 hanging leg raises
1/2 mile / 15 kneeling cable crunches @140 lbs / 15 hanging leg raises
1/2 mile / 15 kneeling cable crunches @140 lbs / 15 hanging leg raises
1/2 mile
Total cardio: 2.0 miles / 32:16 minutes / 323 calories / 10.0 intensity
WEDNESDAY
BW: 146.4
waist: 32"
BF est (Navy calc): 14%
Macros: 1897 => P164 C113 F75
Pre-training cardio/warmup
Incline Treadmill Walk
0.76 miles 12:34 minutes / 115 calories / 9.2 intensity
Best Damn High Volume Workout Plan for Natties (Wk 1: Day 2)
[warmup sets not shown - 45 seconds rest btw work sets]
Leg curls
100 x 8 x 4
Leg extensions
100 x 8 x 4
Wanted to superset these, but there was some dude in lifting gloves hovering around the extension station, so I figured I’d just keep these first two separate this time.
Low 2 High Cable Flye / Kroc Row compound superset
25 x 8 x 4 / 50 x 8 x 4
Felt very strong in the flyes, nice and steady, no major shoulder discomfort on the right side.
Triceps pressdown / Preacher curl compound superset
90 x 8 / 40 x 8!
90 x 8 / 35 x 8!
90 x 8 / 30 x 8
90 x 8 / 30 x 8
The first two sets on the Preacher curl were grinds, so I had to lower the weight to get decent reps.
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Curls can be a humbling experience, when you really try only use biceps.
Nice workout btw … how long time in the gym?
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Truly! I added some decent arm size over the past few months and expected it to translate immediately into some huge curl action! Glad I didn’t push it too much.
This one was an hour and fifteen minutes including the warmup, which is about 12-13 minutes. So about an hour - which is perfect. I like how you keep your workouts to around that time.
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THURSDAY
BW: 146.8
waist: 32"
Macros: 1419 => P146 C74 F48
Cardio BJJ Cardio Day
AM Cardio
Incline Treadmill Walk
2.3 miles / 39:30 minutes / 300 calories / 7.6 intensity
several hours later
BJJ Training (seminar)
Did drills in the first hour / Shark Tank (closed guard) for ten minutes in the second
Post-training Cardio
Incline Treadmill Walk w/ab intervals
1/2 mile / 15 kneeling cable crunches @140 lbs / 15 hanging leg raises
1/2 mile / 15 kneeling cable crunches @140 lbs / 15 hanging leg raises
1/2 mile / 15 kneeling cable crunches @140 lbs / 15 hanging leg raises
1/2 mile
Total cardio: 2.0 miles / 32:24 minutes / 329 calories / 10.1 intensity
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FRIDAY
BW: 146.0
waist: 32"
BF est (Navy calc): 13%
Macros: 1839 => P159 C115 F65
Pre-training cardio/warmup
0.75 miles / 12:00 minutes / 110 calories / x.x intensity
Best Damn High Volume Workout Plan for Natties (Wk 1: Day 3)
[warmup sets not shown - 45 seconds rest btw work sets]
Leg press
120 x 8 x 4
Smith machine hip thrust
90 x 8 x 4
High incline seated Smith machine press
45 x 8 x 4
Horizontal row
90 x 9 x 2
110 x 8
120 x 8
Dips / Rope lat pulldown compound superset
BW x 8 / 90 x 8
BW x 8 / 90 x 8
BW x 8 / 100 x 8
BW x 8 / 110 x 8
Weekend Update
Nice relaxing weekend including the Fight 2 Win Grappling event at the Seattle Center Saturday night. Drove into town, grabbed a burger, a beer, and a generous pour of Tin Can whiskey, then headed over to the exhibition hall for six+ hours of jiu-jitsu action (with a little judo thrown in!)
Incline treadmill walk cardio Saturday (350 cal) and Sunday (317 cal) mornings. Calories around maintenance. Typical weekend drift higher in weight, all the same.
MONDAY
BW: 148.4
waist: 32 1/2"
BF est (Navy calc):
Macros: TBA
Pre-training cardio/warmup
0.76 miles / 12:45 minutes / 110 calories / 8.62 intensity
Best Damn High Volume Workout Plan for Natties (Wk 2: Day 1)
[warmup sets not shown - 45 seconds rest btw work sets]
Back squat
150 x 10 x 4
RDL
115 x 10 x 4
Guillotine press / Chest supported row compound superset
95 x 10 / 70 x 10
95 x 10 / 95 x 10
95 x 10 / 95 x 10
95 x 10 / 95 x 10
DB press / Chins compound superset
25s x 10 / BW x 10 (neutral)
25s x 10 / BW x 10 (pronated)
25s x 10 / BW x 7! (neutral)
25s x 10 / BW x 7! (supinated)
TUESDAY
BW: 148.8
waist: 32 1/2"
BF est (Navy calc): 15%-ish
Macros: 1690 => P150 C67 F80
Cardio BJJ Cardio Day
AM (actually early afternoon) Cardio
Incline Treadmill Walk
2.25 miles / 37:56 minutes / 305 calories / 8.0 intensity
a few hours later
BJJ Training
First class: 30 minutes of running around in circles tutoring, shouting, demonstrating techniques
Second class: Two rounds of eight-minute specific and Live Training; one round of seven Live Training
All the off mat cardio continues to pay off with 23 minutes of training tonight logged and only a bit of serious muscle fatigue toward the end of the seven-minute Live Training session with one of my toughest purple belt training partners.
PM Cardio
Incline Treadmill Walk
2.0 miles / 32:32 minutes / 330 calories / 10.2 intensity
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THURSDAY
BW: 147.0
waist: 32"
BF est (Navy calc): 13-14%
Macros: 1723 => P191 C112 F51
MIssed yesterday’s workout so I made it up today along with the regular Thursday cardio and BJJ.
Pre-training cardio/warmup
Incline Treadmill Walk
1.0 miles / 16:32 minutes / 140 calories / 8.5 intensity
Best Damn High Volume Workout Plan for Natties (Wk 2: Day 2)
[warmup sets not shown - 45 seconds rest btw work sets]
Leg extension / Leg curl compound superset
100 x 10 x 4 / 100 x 10 x 4
Low2High cable flye / Kroc row compound superset
25 x 10 x 4 / 50 x 10 x 4
Decline overhead triceps extension / Preacher curl compound superset
20 x 10 / 30 x 10
25 x 10 x 3 / 30 x 10 x 3
Post-training cardio/cooldown
1.26 miles / 20:17 minutes / 185 calories / 9.1 intensity
a few hours later
BJJ Training
first class: tutoring, demonstrating, cheerleading
second class: Specific training with one four minute round and seven two-minute rounds
Post-BJJ cardio (as 1/2 mile Incline Treadmill Walks btw ab workouts)
0.5 miles / 8:11 minutes / 80 calories
15 kneeling cable crunches @140 / 15 BW hanging knee raises
0.5 miles / 8:10 minutes / 80 calories
15 kneeling cable crunches @140 / 15 BW hanging knee raises
0.5 miles / 8:00 minutes / 85 calories
15 kneeling cable crunches @140 / 15 kneeling cable crunches @140
0.5 miles / 7:59 minutes / 85 calories
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SATURDAY
BW: 145.0 (goal weight achieved!)
waist: 32"
BF est (Navy calc): 13-14%
Macros: 1986 => P97 C127 F90
Moved Friday’s workout to Saturday after moving Wednesday’s workout to Thursday.
Pre-training cardio/warmup
Incline treadmill walk
1.0 miles / 16:47 minutes / 140 calories / 8.3 intensity
Best Damn High Volume Workout Plan for Natties (Wk 2: Day 3)
[warmup sets not shown - 45 seconds rest btw work sets]
Leg press
120 x 10 x 4
Smith machine hip thrust
90 x 10 x 4
High incline Smith machine press
45 x 10 x 2
45 x 10! x 2
Horizontal row
120 x 10 x 4
Dips / Rope lat pulldown compound superset
BW x 10 x 4 / 100 x 10 x 4
Post-training cardio/cooldown
1.25 miles / 20:11 minutes / 185 calories / 9.25 intensity
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SUNDAY
BW: 146.8
waist: 31 3/4" (new low!)
BF est (Navy calc): 13-14%
Macros: 1956 => P195 C109 F65
AM Cardio
Incline Treadmill Walk
2.25 miles / 4.:30 minutes / 250 calories / 6.1 intensity
Felt a little sluggish this morning, but put in a little walking to make sure my net calories don’t get out of control today. Sunday is the day when my diet discipline tends to be most severely tested.
Thinking about some diet hacks and ways to reward myself for good behavior (totally embracing my 2B neurotype). Going to switch my steaks from post-weight training to post-jiu-jitsu training. This will do a few things: cut down on the amount of red meat I eat a week from 3+ to 2+; allow me to focus on lean protein (mostly scallops, shrimp, salmon, and chicken) on the three days I weight train, and allowing myself fattier protein twice a week on cardio/conditioning/jiu-jitsu days when carbs are at their lowest.
Also w/re2 the steaks, I’m going to try and implement some of the thinking in some T-nation articles I’ve read, specifically using citrus-based marinades and supplementing with Vitamin C. This is another reason I want to move my steak days to jiu-jitsu/conditioning days; more compatible with higher Vitamin C intake.
MONDAY
BW: 147.4
waist: 32"
BF est (Navy calc): 13-14%
Macros: 1879 => P141 C132 F66
AM Cardio
Incline Treadmill Walk
2.5 miles / 44:29 minutes / 275 calories / 6.2 intensity
several hours later
Pre-training Cardio/Warmup
Incline Treadmill Walk
0.75 miles / 12:37 minutes / 109 calories / 8.7 intensity
Best Damn High Volume Workout Plan for Natties (Wk 3: Day 1)
[warmup sets not shown - 45 seconds rest btw work sets]
Back squat
150 x 11 x 4
Last two sets were definitely tough. A few pauses for breath. But rep totals met.
RDL
115 x 11 x 4
Last two sets tough ones here, as well. Trying to nail form, which has been a challenge for the past few months as I’ve learned the movement.
Guillotine press / Chest supported row compound superset
95 x 11 x 4 / 95 x 11 x 4
Standing DB press / Alternate grip chins compound superset
25s x 11 / BW x 11 (neutral)
25s x 11 / BW x 9 (pronated)
25s x 11 / BW x 9 (neutral)
25s x 11 / BW x 7 (supinated)
Post-training Cardio/Cooldown
Incline Treadmill Walk
1.0 miles / 16:34 minutes / 165 calories / 10.0 intensity
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WEDNESDAY
BW: 147.0
waist: 32"
BF est (Navy calc): 13-14%
Macros: 1923 => P96 C133 F72
Pretty piss-poor eating today. Two beers, a bag of chips, wings … Looking to clean that up starting tomorrow.
Pre-training Cardio/Warmup
Incline Treadmill Walk
1.0 miles / 16:48 minutes / 150 calories / 8.9 intensity
Best Damn High Volume Workout Plan for Natties (Wk 3: Day 2)
[warmup sets not shown - 45 seconds rest btw work sets]
Leg extension
100 x 11 x 4
Leg curls
100 x 11 x 4
Low2High Cable Flyes / Kroc rows compound superset
25 x 11 x 4 / 50 x 11 x 4
Decline EZ bar triceps extension / Preacher curl compound superset
25 x 11 x 4 / 30 x 11 x 4
Post-training Cardio/Cooldown
Stationary bike
1.2 miles / 4:41 minutes / 51 Calories / 10.7 intensity
Not my greatest choice for a cool down. I couldn’t get the right fit on the bike (felt like I needed a booster seat!). But, unfortunately, all of the treadmills were taken. That’s what I get with a workout ending around noon.
Overlooking meat is the biggest health concern, so do what I do! Cook it a couple minutes on each side, and eat it black-and-blue in the middle! Raw meat for the win.
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Definitely - I’m a rare-medium-rare guy whenever I eat out, but still have a tendency to overcook into the medium range when broiling at home. A work in progress to be sure!
The problem with the broiler is that the heat is coming from the top of the oven. The best you can do is sear the steak on medium-high heat in an iron skillet (non-stick pans are thin enough that cool or room temperature meat can actually cool the pan down and ruin your sear) for 2 minutes per side, and then put the skillet directly in the oven for 15 minutes on 350 (bake). From there, keep your sear time the same and adjust your bake time as necessary.
Also - season liberally with salt and pepper, and pre-heat a bit of olive oil with butter in the pan. After you flip the steak, spoon the oil-butter mixture over the steak every minute or so.
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