Burien Top Team | Training Log

[burien_top_team]

WEDNESDAY
BW: 145.6
waist: 31 3/4"
BF est (Navy calc): 12-15%
Macros: 1738 => P164 C118 F29

Best Damn High Volume Workout Plan for Natties (Wk 9 Day 2)

Leg extension
35 x 50
140 x 4 x 7

Leg curl
35 x 50
140 x 4 x 7

Low2High cable fly / Kroc row compound superset
20 x 25 x 2
40 x 4 / 60 x 4
35 x 4 x 6 / 60 x 4 x 6

Preacher curl
bar x 50
40 x 4 x 7

Decline EZ bar overhead triceps extension
bar x 25
40 x 4 x 7

Good day at the gym. Total time 90 minutes - even without supersetting the arms work at the end.

Managed to catch two matches at the IBJJF Master Worlds. Saw one of my main training partners lose a close match late 0-2, then one of our professors (our most accomplished active competitor) came back from a 2-4 deficit to win his first match by choke with less than 20 seconds left. Very exciting!

[burien_top_team]

Goal-setting

[mortdk]

@burien_top_team

waist: 31 3/4"

going down BTT you’re really consistent at this.

And a good day with the kids as well. Well done man.

[burien_top_team]

THURSDAY
BW: 147.2
waist: 32"
BF est (Navy calc): 14-15%
Macros: 1530 => P106 C76 F84

Cardio BJJ Cardio Day

AM Cardio
Incline Treadmill Walk
2.5 miles / 42:17 minutes / 341 calories / 7.3 intensity

several hours later

BJJ Training
30 minutes drills in first class / 23 minutes Live Training in second class

an hour afterwards

PM Cardio
Incline Treadmill Walk
2 miles / 33:12 minutes / 300 calories / 9.0 intensity

Felt more than a little chubby today so I added on a little extra cardio after training to try and bring this back in a bit. Also ate about 400 more calories today than I should for a Cardio/BJJ day. But it looks like it will net out to only about 600-650 calories for the day, which is my overall target.

Goal is still to get below 142.5 by the end of August, when I’ll take my August Check-in pic. I figure I’ll give myself the full three months from the end of the 2019 Transformation.

[burien_top_team]

FRIDAY
BW: 145.2
waist: 31 3/4"
BF est (Navy calc): 12-15%
Macros: 2129 => P154 C171 F67

Best Damn High Volume Workout Plan for Natties (Wk 9 Day 3)

Leg press
50 x 50 x 2
180 x 4 x 7

Smith machine hip thrust
35 x 50 x 1
125 x 4 x 7

High incline Smith machine press / Horizontal row compound superset
15 x 25 x 2
55 x 4 x 7 / 140 x 4 x 7

Weighted dips / Rope lat pulldown compound superset
BW+15 x 4 x 7 / 120 x 4 x 7

[burien_top_team]

Watching my teammates compete at the IBJJF Masters Worlds in Las Vegas (thanks flograppling!) has been pretty inspiring - and interesting. Among other things, it’s shown me that - technically and strategically speaking - I can probably compete at that level. It was the same feeling I got last month watching a bunch of sub-145 black belts compete at a local event here in Washington state.

The difference will be cardio. Not so much for the actual matches - which are only five minutes long - but in terms of preparation and sharpening my A game. I’ve found that the greatest gift of cardio is mental clarity, the ability to stick with the plan when fatigue starts to fog the brain. And I’m very curious what happens if I am able to take my cardio to a significantly higher level.

One thing I’m looking forward to in my late September switch to 2x/week strength training will be adding a dedicated cardio day on Wednesday. If I decide to do extra LSD/steady state cardio after training Tuesday and Thursday nights - as I’ve done from time to time this year - then a running through a few of these more intense cardio workouts might be a good idea for that intervening hump day.

Interval Training on the Rowing Ergometer

[burien_top_team]

Memo to File: DC (Dogg Crapp) Training Stretching Examples

(theswole dot com/training/dc-stretches)

[burien_top_team]

MONDAY
BW: 148.2
waist: 32"
BF est (Navy calc): 12-15%
Macros: 1960 => P157 C160 F58

Took in about 400 calories too many yesterday. Was tempted to start making it up today, but I’d rather not compromise caloric intake on a lifting day - especially my heavy day. So I’ll make up for it by pushing my low calorie days a little lower this week (i.e., <500 calories). My goal was to get to 142.5 by the end of the week/last day of August check-in. I’ve got a little work to do.

Best Damn High Volume Workout Plan for Natties (Wk 10 Day 1)

Back squat
170 x 6 x 7

RDL
135 x 6 x 7

Guillotine press / Chest-supported row compound superset
bar x 40/10
bar x 25 x 2
110 x 6 x 7 / 110 x 6 x 7

DB press / Alternating grip chins compound superset
35s x 6 x 7 / BW+15 x 6 x 7

Another two hour workout. These heavy days take time. I could not be more grateful for peri-workout nutrition. There’s NO WAY I could have finished this workout without a fairly steady drip of quick carbs.

[mortdk]

@burien_top_team

My goal was to get to 142.5 by the end of the week/last day of August check-in

Well your waist has dropped a fair bit, time to take a close look in the mirror.

But a goal is a goal, and I get why you want it.

[burien_top_team]

TUESDAY
BW: 150.2
waist: 32 1/2"
BF est (Navy calc) 15%+
Macros: 967 => P79 C45 F47

Cardio BJJ Cardio Day
AM Cardio
Incline Treadmill Walk
2.5 miles / 43:01 minutes / 315 calories / 7.3 intensity

several hours later

BJJ Training
26 minutes Live Training in second class

an hour afterwards

PM Cardio
Incline Treadmill Walk
2.5 miles / 40:45 minutes / 400 calories / 9.8 intensity

[burien_top_team]

It’s true. The mirror - and the tape measure - are better judges.

Trying to dial in this Primer 52 diet. Sunday is the day where things tend to get out of control, especially in the evening. I suspect it’s because the “dreaded” work week is right around the corner

[burien_top_team]

Interesting vibe at the academy tonight as folks return from the IBJJF Master Worlds in Las Vegas last week. A lot of guys are returning to competition these days, or gearing up to this fall, including a lot of older black belts (Masters = above 30). I suspect that energy will be all the more at Saturday’s training.

Reminds me a little of the feeling the academy used to have years ago when I was a blue belt and it seemed like everybody was competing at some level or other. Very inspiring. Fight2Win Seattle is a week from this Saturday and we’ve got more folks competing than ever before.

[burien_top_team]

WEDNESDAY
BW: 146.8
waist: 32"
BF est (Navy calc) 12-15%
Macros: 1828 => P149 C114 F28

Best Damn High Volume Workout Plan for Natties (Wk 10 Day 2)

Leg extension / Leg curl compound superset
35 x 50 / 35 x 50
140 x 6 x 7 / 140 x 6 x 7

Low 2 high cable flyes / Kroc rows compound superset
20 x 25 x 2
35 x 6 x 7 / 60 x 6 x 7

Triceps extension machine / Bicep curl machine compound superset
55 x 6 / 55 x 6
60 x 6 / 60 x 6
65 x 6 / 65 x 6
70 x 6 / 65 x 6
75 x 6 / 65 x 6
80 x 6 / 70 x 6
85 x 6 / 70 x 6

The young, heavily-tattooed lady installed on the preacher curl stand this afternoon had me looking for alternatives for these last two exercises. Fortunately, today was my light day, so I didn’t mind (too much) swapping out my decline EZ bar overhead triceps extensions and preachers curls for machine work.

[burien_top_team]

THURSDAY
BW: 146.2
waist: 32"
BF est (Navy calc): 12-15%
Macros: 864 => P84 C46 F30

Cardio BJJ Cardio Day

AM Cardio (performed at 2pm!)
Incline Treadmill Walk
2.5 miles / 41:18 minutes / 350 calories / 8.4 intensity

a few hours later

BJJ Training
21 minutes Live Training

PM Cardio
Incline Treadmill Walk
2.5 miles / 40:13 minutes / 390 calories / 9.7 intensity

Good hard training tonight. Looking forward to getting back on the mat for a semi-rare weekend training session!

[burien_top_team]

FRIDAY
BW: 143.0
waist: 31 1/2"
BF est (Navy calc): 12-14%
Macros: TBA

Those two “zero net calorie” days on Tuesday and Thursday really paid off. Very happy with this morning’s weight. Will definitely keep up this Primer 52 diet. Right now I’m budgeting about 10,000 net calories a week, distributed as:

• 2000 (Monday, Friday, Saturday)
• 1500 (Sunday & Wednesday)
• 500 (Tuesday & Thursday)

Best Damn High Volume Workout Plan for Natties (Wk 10 Day 3)

Leg press
60 x 25 x 2
180 x 6 x 7

Smith machine hip thrust
35 x 50 x 1
125 x 6 x 7

High incline Smith machine press / Horizontal row compound superset
15 x 25 x 2
55 x 6 x 7 / 140 x 6 x 7

Weighted dip / Rope lat pulldown compound superset
BW+15 x 6 x 7 / 120 x 6 x 7

[mortdk]

You are really consistent with everything BTT, very admirable, well done.

[burien_top_team]

Thanks! That consistency will be challenged over the next few weeks as I recover from a knee sprain from weekend jiujitsu training. Will try and single limb most of the lower body work for the final two weeks of BDHVT4N.

I’m also wondering if this isn’t an opportunity to think outside the box for my next program and the committed campaign this fall. I still would like more upper body hypertrophy. Maybe I’ll stick with bodybuilding style training for awhile longer than I’d thought.

[burien_top_team]

MONDAY
BW: 148.0
waist: 32"
Macros:1939 => P146 C104 F75

Best Damn High Volume Workout Plan for Natties (Wk 11 Day 1)

Postponing lower body work for one week to give my knee some time to heal up. Post-training incline treadmill walk for 30 minutes felt fine. I’ll likely skip jiu-jitsu training this week or see if I can go super light with a smallish white belt or something.

Pre-training warmup
Rower
2064m / 117 calories / 10 minutes

Guillotine press / Chest supported row compound superset
bar x 40
bar x 20
110 x 7 x 7 / 110 x 7 x 7

DB press / Alt grip chins compound superset
35s x 7 x 7 / BW+15 x 7 x 7

Post-training cool down
Incline Treadmill Walk
2.0 miles / 300 calories / 31:54 minutes

Knee held up well during this workout. Lateral movement still brings a sting. But purposeful, expected, forward/backward seems fine. Wednesday is a light day. Maybe I’ll be able to try it out a bit then. If not, I’ll probably go single leg with the extensions and curls.

[burien_top_team]

Working through this minor knee injury. No jiu-jitsu tonight or the rest of this week, though I’ll still go to the academy to support the team. Big fights this weekend at Fight2Win Seattle.

Prepping my next move starting Sunday, September 29th. Even though my knee should be weight-bearing by then, I’m taking the opportunity to do some specialization-oriented body composition/hypertrophy work. I’ll do chest and back specializations to finish off this year (CT’s HSS 100 protocols). Starting in 2020, I’m thinking Hungarian Oak Leg Blast then another round of CTs Superhero/Hollywood Muscle program for the 2020 Transformation.

I’m hoping to be largely done with body comp by June 1, 2020, and ready to switch to more dedicated strength training for awhile.

Anyway, here’s what I’m planning to do for 9/29 - 11/8 (four weeks of actual training around a pair of week long business trips):

HSS-100 Chest Specialization

Sunday: Chest Thickness
Neutral grip DB bench / 6 sets / 7, 5, 3, 7, 5, 3 reps / 90 seconds rest
Decline bench / 3 sets / 6-8 reps / double contraction-1 ½ reps
High 2 high cable flye / 3 sets / 8-10 reps
High 2 low cable flye / 3 sets / 8-10 reps
Pec Deck / 100 reps / top half partials

Monday: Legs
Leg curl / Leg extension / Back squat / RDL
4 sets / 6-8 reps / 90 seconds rest

Tuesday: Chest Width
Guillotine press / 4 sets / 6-8 reps / 90 seconds rest
Decline DB bench / 3 sets / 8-10 reps / double contraction – 1 ½ reps
DB flye / 3 sets / 10-12 reps / bottom half partials
DB bench to flye eccentric / 3 sets / 10-12 reps
Pec Deck / 100 reps / bottom half partials

Wednesday: OFF

Thursday: Chest Upper
Incline barbell press / 5 sets / RP / two minutes between sets
Incline DB press / 3 sets / 8-10 reps / double contraction – 1 ½ reps
Low 2 high cable flye / 3 sets / 10-12 reps
Machine incline press / 100 reps

Friday: Back, shoulders, biceps, triceps
Horizontal row / High incline Smith machine press
4 sets / 6-8 reps / 90 seconds rest
Chins RP / Dips RP

Saturday: OFF

[burien_top_team]

WEDNESDAY
BW: 147.8
waist: 32"
Macros: 1640 => P151 C95 F32

Best Damn High Volume Workout Plan for Natties (Wk 11 Day 2)

Still holding off on lower body work for this week. Hopefully I’ll be able to squat with decent weight on Monday. If so, then I’ll go ahead and reschedule as much of the lower body work as I can between now and Sunday, September 29th, when I start the HSS-100 Chest & Back Specialization Programs for the Committed Campaign.

Pre-training warmup
Rower
2000+m / 120 calories / 9 minutes

Low2high cable flyes / Kroc rows compound superset
15 x 25 x 2
35 x 7 x 7 / 60 x 7 x 7

Decline EZ bar overhead triceps extensions / Preacher curls compound superset
bar x 25 x 2 / bar x 25 x 2
40 x 7 x 7 / 40 x 7 x 7

Knee’s been a little sore since I did that post-training incline treadmill walk on Monday, so I skipped it for this session. I’ll give the treadmill another shot tomorrow on my traditional cardio day.