I remember watching a cooking show on PBS that made this same point, saying that it was pretty much how better restaurants did steak (“sear and bake”). That sear has definitely been missing from my otherwise tasty broiled filets, strips, and ribeyes.
THURSDAY
BW: 146.2
waist: 32"
BF est (Navy calc): 13-14%
Macros: 1771 => P178 C62 F81
Making up for Wednesday’s protein deficiency today and tomorrow.
Cardio BJJ Cardio Day
AM Cardio
Incline Treadmill Walk
2.75 miles / 47:44 minutes / 308 calories / 6.5 intensity
several hours later
BJJ Training
First hour: demoing, tutoring, etc.
Second hour: Eight minutes drills; two seven-minute Live Training rounds
Got some great flow guard passing work in the Live Training. Focusing on moving myself rather than trying to move my opponent/training partner. Less gripping, very Mendes Brothers Kung Fu set up stuff …
Post-BJJ Cardio
Incline Treadmill Walk
2 miles / 33:02 minutes / 320 calories / 9.7 intensity
Really finding this high calorie/high activity approach to be pretty thrilling compared to every other diet/fueling protocol or strategy I’ve tried in the past. I spend a lot of time on the treadmill, which is a bit boring. But there are a ton of other advantages: convenience, measurability, being able to spend hours a week in jiu-jitsu tape study on my iPad while hiking away …
It’s also one of the few times when I get to listen to music at length (i.e., a whole record at a time), which is something I always enjoy.
FRIDAY
BW: 145.0
waist: 31 1/2"
BF est (Navy calc): 13%
Macros: 1884 => P147 C99 F85
More chips, more wings … Good grief … And Mrs. Burien Top Team wants pizza tomorrow night! Don’t mind the calories so much, but was hoping to keep weight training days on the low-fat side. And tomorrow is a Cardio/BJJ day, so I almost would have preferred pizza tonight and fatty chicken wings 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 3)
[warmup sets not shown - 45 seconds rest btw work sets]
Leg press
120 x 11 x 4
Probably too light. I’ll play it out for now and boost by 20 lbs when Week Five rolls around.
Smith machine hip thrusts
90 x 11 x 4
High incline Smith machine press
45 x 11 x 4
Horizontal row
120 x 11 x 4
Dips / Rope lat pulldown compound superset
BW x 11 x 4 / 100 x 11 x 4
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SATURDAY
BW: 145.6
waist: 31 3/4"
BF est (Navy calc): 13%
Macros: TBA
BJJ Cardio Day
BJJ Training
Tutored, drilled with white belts in first class
One seven-minute round Live Training in second class
Post-training Cardio
Incline Treadmill Walk
2.5 miles / 40:56 minutes / 376 calories / 9.2 intensity
Really good training day this morning/afternoon. Spent the first class working with a lot of the white belts helping them with the techniques of the day, and the second class training with one of my favorite purple belt training partners. Then, at my local “soccer mom” gym while doing my post-training cardio, I run into a guy who trains at the new 10th Planet school in Seattle. Very nice jiu-jitsu karma today!
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MONDAY
BW: 148.6
waist: 32"
BF est (Navy calc): 13%-14%
Macros: 1850 => P173 C91 F69
AM Cardio
Incline Treadmill Walk
2.5 miles / 43:02 minutes / 305 calories / 7.1 intensity
[several hours later]
Pre-training Cardio/Warmup
Incline Treadmill Walk
0.75 miles / 12:41 / 115 calories / 9.0 intensity
Best Damn High Volume Workout Plan for Natties (Wk 4: Day 1)
[warmup sets not shown - 45 seconds rest btw work sets]
Back squat
150 x 12 x 4
Like last week, these required a little of the old “Penance Stare” toward the later sets. Good, hard work.
RDL
115 x 12 x 4
Form getting a bit better. Always a battle between “move the weight” and “move the weight as correctly as possible.”
Guillotine press / Chest supported row compound superset
95 x 12 x 4 / 95 x 12 x 4
Really focused on bringing the bar to the neck on the neck presses. Felt stronger than last week.
Standing DB press / Alternative grip curls compound superset
25s x 12 / BW x 12 (neutral)
25s x 12 / BW x 7/3/2 (pronated)
25s x 12 / BW x 7/3/2 (neutral)
25s x 12 / BW x 7/5 (supinated)
Don’t know why I didn’t think of this sooner with the pullups/chins. I was stopping at failure before instead of using a rest-pause type of approach to get all of my reps in. D’oh!
In a bit of a hurry to get back to the “office” so no post-training cardio. Also trying to not do cardio post-weight training whenever possible.
I’ve been postponing jury duty all year so now is the time to step up and do my civic duty tomorrow morning. Hoping for a short/easy trial if I get seated, so that my training schedule isn’t compromised too much.
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MONDAY
BW: 146.2
waist: 32-ish
BF est (Navy calc): 12-13%
Macros: 2146 => P187 C92 F110
Back after a battle with stomach flu. And as Ben Askren recently said with great eloquence: “well, that sucked.”
I’ve got two more workouts to finish off Block A: a medium and a light. I did the light workout today and will do the medium workout on Wednesday to finish off the Block.
Pre-training Cardio/Warmup
Incline Treadmill Walk
1.0 miles / 16:50 minutes / 150 calories / 8.8 intensity
Best Damn High Volume Workout Plan for Natties (Wk 4: Day 2)
[warmup sets not shown - 45 seconds rest btw work sets]
Leg extension
100 x 12 x 4
Standing leg curl
100 x 12
100 x 12!
100 x 12!
100 x 12!
Seated leg curl machine was broken, so this was the only alternative. These were tough. Even holding position against the weight was a bit of a challenge. Hope they get the machine fixed soon.
Low 2 high cable fly / DB row compound superset
25 x 12 x 4 / 50 x 12 x 4
Decline EZ bar tricep extension / Preacher curl compound superset
25 x 12 / 30 x 12
25 x 12 / 30 x 12
25 x 12 / 30 x 12!
25 x 12 / 30 x 12!
Preacher curls were stout, but I wanted to finish the Block with the same weight. Felt pretty strong all the same; it will be interesting to see what happens in Block B when the reps go down.
Nice to be back at it. Workout felt a little long today (almost two hours including warmup), maybe because of the single leg curls and lack of supersetting the extensions and curls. I’d like to keep it closer to 90 minutes max.
Enjoyed CT/s Primer 52 article today. I’m going to increase my caloric deficit on Tuesdays and Thursdays (Cardio BJJ Cardio Days) - which is already pretty stingy on a net calorie basis - as I boost the calories on my weight training days a bit. I’d been planning to do something like this once I reached my goal weight of 145. CT’s article was a nice sign from the T-Nation Gods to go ahead and get after it!
TUESDAY
BW: 145.6
waist: 32"
BF est (Navy calc): 12-13%
Macros: 1401 => P139 C74 F53
Cardio BJJ Day
Still on the comeback trail after last week’s illness. Very hot in the jiu-jitsu gym, so I took it on the easy side tonight.
AM Cardio
Incline Treadmill Walk
2.5 miles / 44:00 minutes / 300 calories / 6.8 intensity
several hours later
BJJ
30 minutes of drilling in first class; sat out second class
WEDNESDAY
BW: 144.4
waist: 32"
BF est (Navy calc): 12-13%
Macros: 2166 => P171 C139 F71
Still feeling on the comeback trail. Today’s medium workout felt like the heavy workout. I was already sweating during the warmup on the treadmill.
Pre-training Cardio/Warmup
Incline Treadmill Walk
1.0 miles / 16:43 minutes / 151 calories / 8.8 intensity
Best Damn High Volume Workout Plan for Natties (Wk 4: Day 3)
[warmup sets not shown - 45 seconds rest btw work sets]
Leg press
120 x 12 x 4
These felt fine, if a little light. Scheduled to boost weight by at least 20 pounds for the next block. I may go for another 20 on top of that, especially with the reps going down a bit in Block B.
Smith Machine hip thrust
90 x 12 x 4
Finally starting to get the form down. Looking forward to increasing the weight here, as well.
High incline Smith Machine press / Horizontal row compound superset
45 x 12! / 120 x 12
45 x 12! / 120 x 12
45 x 12! / 120 x 12
45 x 9/3 (RP) / 120 x 12
These presses were all pretty tough, if not brutal, Chalking it up to my post-illness weakness. Had to rest-pause the final set. No issues at all with the H-rows. Maybe a little light here. CT has a great form technique with these that’s not quite a real intensifier, but might be a nice way to get a little more out of these H-rows without bumping up the weight too aggressively.
Dips / Rope lat pulldown compound superset
BW x 12 / 100 x 12
BW x 12 / 100 x 12
BW x 12! / 100 x 12!
BW x 10/2 / 100 x 12!
Again, a little surprised at the weakness in the dips. Had to rest pause the final set. Even felt the pain on the rope pulldowns, which is pretty atypical.
Good hard workout today. I’m always looking forward to my post-training meal, but rarely so eagerly as I was this afternoon!
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THURSDAY
BW: 144.6
waist: 31 3/4"
BF est (Navy calc): 12-13%
Macros: 2008 => P190 C85 F83
Cardio BJJ Day
AM Cardio
Incline Treadmill Walk
2.5 miles / 43:04 minutes / 320 calories / 7.3 intensity
several hours later
BJJ Training
tutored, assisted Head Professor in first class; 22 minutes drills/Live Training in second class
Back at it after a semi-long weekend of cardio and good eating. Fortunately, no major impact on the scale or the waistline.
MONDAY
BW: 145.0
waist: 32"
BF est (Navy calc): 13-14%
Macros: 1967 = P148 C148 F74
Now that I’m virtually at my target weight, I’m working on upping my carb intake on resistance training days - at least on my heavy day (squat/RDL day).
Pre-training Cardio/Warmup
Incline Treadmill Walk
1.0 miles / 16:44 minutes / 141 calories / 8.4 intensity
Best Damn High Volume Workout Plan for Natties (Wk 5: Day 1)
[warmup sets not shown - 60 seconds rest btw work sets]
Back squat
160 x 6 x 5
RDL
125 x 6 x 5
Guillotine press / Chest-supported row compound superset
105 x 6 x 5 / 105 x 6 x 5
Standing DB press / Chins (alternating grips)
30s x 6 x 5 / BW+10 x 6 x 5
Felt pretty strong throughout this workout. First day of Block B with the number of sets increasing from four to five, reps decreased by two, and the weight moving up by 5-7% (closer to 10% on the DB press because DBs). The chins were especially rewarding: slow, strong controlled on the way up and the way down.
BJJ Training Thoughts
Just noticed that there is only one person signed up for the Under 145 Black Belt Masters division at our local BIG tournament this weekend. The next division up 145-165 is nicely stacked and is also a Masters division. That could change, since the deadline is 11:59pm this evening, and I wouldn’t be surprised if there are last minute additions or even weight changes (though I doubt there are many 145-165 guys dropping down a weight class on the final day; though maybe one or two).
I’d flirted with the idea of returning to competition this year. And in an only slightly more perfect world, this weekend would be a great opportunity. But I’ve just not been training at the kind of clip that would allow me to perform at a decent level. So I’ll be watching from the sidelines this Saturday, and plotting on being a competitive part of the Summer Grappling Season (Revolution tournament, IBJJF Seattle Open, IBJJF World Masters) next year.
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Ugh, a grinding day at work and on the mats. Need to slow down, take my time, be a little less anxious to get the various finishing lines.
TUESDAY
BW: 145.8
waist: 31 3/4"
BF est (Navy calc): 13-14%
Macros: 1675 => P152 C79 F80
Cardio BJJ Day
AM Cardio
Incline Treadmill Walk
2.5 miles / 41:56 minutes / 335 calories / 7.9 intensity
several hours later
BJJ Training
Tutored and assisted professor in first class / eight minutes Specific Training + two 7-minute rounds Live Training in the second class (accidentally kneed my partner in the cheek during a guard retention move - bruised but not bloodied fortunately - it was that kind of day …)
WEDNESDAY
BW: 143.6
waist: 31 1/4"
BF est (Navy calc): 12-13%
Macros: 2330 => P134 C187 F97
Light as a @%#& feather these days, I tell ya … Maybe my target weight is closer to 140 than I thought …
Pre-training Cardio/Warmup
Incline Treadmill Walk
1.0 miles / 16:47 minutes / 150 calories / 8.9 intensity
Best Damn High Volume Workout Plan for Natties (Wk 5: Day 2)
[warmup sets not shown - 60 seconds rest btw work sets]
Leg extension
120 x 6 x 5
Leg curls
120 x 6 x 5
Low2High cable flyes / DB rows compound superset
30s x 6 x 5 / 55s x 6 x 5
Decline EZ bar triceps extension / Preacher curls compound superset
30 x 6 x 5 / 35 x 6 x 5
Everything felt pretty good today. Moving through the first week of Block B nicely. Continuing to carb up before and during weight training, and trying to avoid them the rest of the time. A little more fruit (watermelon and kiwi) and a little less salad in recent weeks, as well.
I’ve also been doing a better job of stretching between sets a la Dogg Crapp.
I looked back through your log yesterday, and your waistline is shrinking, you’re doing something right my friend. Well done.
How’s the best damn high volume going, do you like it?
Thanks! I’m a little surprised myself at how well things are going on the weight and waist line front. Really benefiting from the eat more/be more active approach that Dr. Jade Teta wrote about, the “athletic toggle.”
That said, I’m still biased toward an average caloric deficit. But I’m nearing the end of the line in terms of that. I thought the body I wanted was at 145, but I think dropping down to 140 (which I might reach by Saturday), will give me the leanness I want.
As for the High Volume Training, I am loving it. I could see how someone could do this for a very long time, alternating new exercises every 12 weeks to emphasize different areas. I’ll probably make it my go-to program during spring/summer hypertrophy season when not doing a specialization program (Power Look, Hollywood Muscle, Hungarian Oak Leg Blast, etc.)
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THURSDAY
BW: 143.6
waist: 31 1/2"
BF est. (Navy calc): 12-13%
Macros: 2256 => P189 C84 F101
Cardio BJJ Day
AM Cardio
Incline Treadmill Walk
2.5 miles / 42.19 minutes / 341 calories / 8.0 intensity
several hours later
BJJ Training
Assisted/tutored first class - One eight-minute round of drills / One seven-minute Live Training round in second class
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FRIDAY
BW: 144.6
waist: 31 1/2"
BF est (Navy calc): 12-14%
Macros: 1903 => P152 C102 F67
Pre-training Cardio/Warmup
Incline Treadmill Walk
1.0 miles / 16:47 minutes / 142 calories / 8.4 intensity
Best Damn High Volume Workout Plan for Natties (Wk 5: Day 3)
[warmup sets not shown - 60 seconds rest btw work sets]
Leg press
160 x 6 x 5
Glad I increased the weight to match what I’m doing with the back squats. Much better RPE here.
Smith machine hip thrust
115 x 6 x 5
These felt much better as I’m getting the form more locked in.
High incline Smith machine press / Horizontal row compound superset
50 x 6 x 5 / 130 x 6 x 5
Good work here on the presses. Will be interesting to see how this goes as the reps start to climb. Felt strong in the rows.
Dips / Rope lat pulldown compound superset
BW+10 x 6 x 5 / 110 x 6 x 5
Happy to finally start doing weighted dips and chins. No issues at all at six reps.
Heading to the Revolution tournament tomorrow morning to see some of our guys and gals compete, Will be coaching and cheering from the sidelines this time around. Who knows what will happen in 2020?
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MONDAY
BW: 146.8
waist: 32"
BF est (Navy calc): 15-16%
Macros: 1815 => P153 C115 F52
Pre-training Cardio/Warmup
Incline Treadmill Walk
1.0 miles / 16:42 minutes / 150 calories / 8.9 intensity
Best Damn High Volume Workout Plan for Natties (Wk 6: Day1)
[warmup sets not shown - 60 seconds rest btw work sets]
Back squats
160 x 8 x 5
RDLs
125 x 8 x 5
Started to lose form a little in the late sets. Did a lot of warmup sets to try and make sure I dial in the form. Still not 100%, but coming along-ish …
Guillotine press / Chest-supported row compound superset
105 x 8 x 5 / 105 x 8 x 5
DB overhead press / Alternating grip chins compound superset
30 x 8 x 4 / BW+10 x 8 x 4
30 x 8 / BW+10 x 6/2
The last two sets on the chins were tough. Had to rest pause the fifth and final set.
Post-training Cardio/Cooldown
Incline Treadmill Walk
1.0 miles / 16:14 minutes / 165 calories / 10.1 intensity
Interesting time at the Revolution tournament this weekend. Especially appreciated the warm vibes from the guys at one our affiliates from Federal Way. Even though I’ve trained at the same place for 14 years (as of August 18th), I’ve never been part of the reindeer games at my own academy. So it was nice not to feel too orphaned at the event.
On a more constructive note, the tournament encouraged me to keep pushing the fat loss to see if I can get to a comfortable, walk around weight near 140 (the smallest weight class is Under 145). The Best Damn High Volume Training for Natties program I’m doing is helping me maintain muscle mass - and maybe even improve it a tiny bit here or there - while I continue on this multi-month, 15-20% caloric deficit.
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TUESDAY
BW: 147.0
waist: 31 1/2"
BF est (Navy calc) 14-15%
Macros: 1533 => P155 C66 F71
Cardio BJJ Day
AM Cardio
Incline Treadmill Walk
2.5 miles / 40:57 minutes / 346 calories / 8.4 intensity
several hours later
BJJ Training
Assisted first class / Two 7-minute rounds Live Training in second class
WEDNESDAY
BW: 144.6
waist: 31 1/2"
BF est (Navy calc): 13-14%
Macros: 1753 => P158 C109 F50
Pre-training Cardio/Warmup
Incline Treadmill Walk
1.0 miles / 16:47 minutes / 150 calories / 8.9 intensity
Best Damn High Volume Workout Plan for Natties (Wk 6: Day 2)
[warmup sets not shown - 60 seconds rest btw work sets]
Leg curls
120 x 8 x 5
Low 2 high cable flyes / DB rows compound superset
30 x 8 x 5 / 55 x 8 x 5
Leg extensions
120 x 8 x 5
Decline EZ curl bar overhead extensions / Preacher curls compound superset
35 x 8 x 5 / 35 x 8 x 5
Bumped the weight up five pounds on the triceps work to match what I was doing with the biceps. Good idea here as the RPE feels closer to what I want.
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