Burien Top Team | Training Log

Training Training Logs
622

THURSDAY

BW: 154.6 lbs / 70 kg
waist: 33 1/4"

Cardio BJJ Cardio

Was a little uncertain about training tonight given the COVID issue. Decided to train and see what the situation was like at the school. Not a lot of conversation, some “tough talk” unfortunately. I know that a few big name BJJ schools - Marcelo Garcia (NYC) and Keenan Cornelius (LA) - have closed for the next two weeks. Going to think about it over the weekend before deciding.

Noon Cardio
Incline treadmill walk
2.0 miles / 33:14 minutes / 270 calories

BJJ
Tutored first class / one round of LIve Training (7-8 minutes) second class

Felt myself fatiguing after the first five minutes or so with a tough, bigger purple belt, so I decided to stop after the one round. I can get away with training when I’m tired but I tend to revert to tactics I’ve already well-honed when I do. So right now, my approach is to train when I feel ready to go, stop when I’m starting to stall, and improve my aerobic capacity over the next month or two.

That said, one thing I’m really trying to focus on this year is intentionality. It’s similar to the competitive concept of “wanting it more than the other guy” when it works. But as a fundamentally non-competitive person, I find intentionality to be a better way for me to think about it. As I’m still trying to build a “black belt” jiu-jitsu, I need a little bit of extra cardio for those instances when intentionality falls off the rails. But I’m convinced it’s the route to a more consummate performance on the mats.

Post-BJJ Cardio
Incline treadmill walk
2.0 miles / 33:25 minutes / 313 calories

In honor of that recent T-Nation article on alcohol, I went ahead and picked up some Amaro, some rye whiskey, and some black walnut bitters and mixed up a Black Manhattan. Not a bad way to end the evening.

623

FRIDAY

BW: 152.4 lbs / 69 kg
waist: 33" / 83.8 cm

(Not Exactly) HUBL Cycle 2 Deload
Strength Circuits [Squats + Dips]

Four rounds of:

Three reps of squats @ 205 lbs / 93 kg
Six reps of dips @ BW + 40 lbs / 18 kg (total 87 kg)
[90 seconds between sets]

Post-train Cardio
Tempo Intervals - Rower
2 km / 10:35 minutes / 107 calories [2:40 min/500m pace]

That’s it for the deload. Starting Cycle 3 on Monday with a change in the Monday press workout to a high incline/horizontal row strength circuit since I’m no longer in a BB mode.

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624

Throwing myself a bit of a pity party over the past few days - no gym, no jiu-jitsu.

Finding myself going back to the things I used to do as a wee lad of 40 with just a couple of years of jiu-jitsu, a few pairs of DBs, a treadmill, and a 3’ x 6’ tri-fold exercise mat. Working up a plan tonight that I’ll start in the morning.

These instances are always interesting opportunities to reflect on what might be different on the other side. Posted a video in the combat section titled “This BJJ Ride Doesn’t Last Forever” which is something I’ve always thought about as a 50+ year old grappler, but increasingly of late as training BJJ, essentially, has become prohibited due to public health concerns.

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625

Notes on a DB DC workout

Workout A

Incline DB press RP
DB high pull Max Reps
Incline DB skullcrusher RP
DB pullover Max Reps
DB supinated row Max Reps

Workout B

Incline DB curl RP
Pinwheel curl SS
Standing calf raise SS
DB RDL SS
DB split squat SS + WM

626

Looks like a nice plan BTT, and if you’re into running bring out the old sneakers

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627

I’m still working on it. With dumbbells, I’d have to put a ton of emphasis on rep PRs for progression moreso than weight. I’ve put together a conditioning program with DBs that I’ll try tomorrow.

That said, I’m very grateful for having a treadmill in the garage, so the incline walks will continue. I’m a TERRIBLE “runner” - unless its 200m or less.

I’m thinking about buying a power tower for $100 or so that would enable me to do my beloved chins and dips. I’d have to keep it in the garage next to the treadmill, but it might be worth it.

628

THURSDAY

BW: 155.4 lbs
waist: 33 1/4"

Did a little cardio today after spending the morning in the garden getting ready for planting season. Taking a few badly needed days off (use 'em or lose 'em rollover vacation days from 2019).

Incline treadmill walk
2.0 miles / 33:38 minutes / 275 calories

Will try and kick it up a notch with some iron tossing tomorrow - probably that DC By DB program I’ve been thinking about. I’m clearing out space in the garage for a Power Tower (chins/dips), and my old adjustable bench. Just finished watching a pretty inspiring set of push and pull workouts from Patron Saint John Meadows using bands. I’ve got a new band due to arrive with my 45 lb DBs next Wednesday; looking forward to putting both to work.

629

FRIDAY

BW: 154.8 lbs
waist: 33 1/4"

Cardio and Just the Cardio

Incline treadmill walk
2.0 miles / 33:11 minutes / 290 calories

SATURDAY

BW: 155.0 lbs
waist: 33 1/2"

Conditioning Day

“Berardi” Circuit (6 reps, 3 sets, 1 minute rest btw sets)
DB high pull
DB goblet squat
Single-arm DB high pull snatch
DB thruster
Forward lunge
Side lunge
Reverse lunge
Push ups to “failure” (30 / 30 / 30)

Incline treadmill walk
2.0 miles / 32:02 minutes / 300 calories

630

SUNDAY

Day off today. Picked up my Power Tower for chins and dips at Dick’s this afternoon. Shopping center was a ghost town; a little eerie on an otherwise busy shopping day. Will try and get the Tower up and running tomorrow (one more day off); I’ve also got the first day of DC by DB (“Notes on a DB DC Workout” above) to start, as well.

Read some insights from Jeff Nippard (Canadian natty BBer) on tips for maintaining gains during COVID Spring. Most interestingly, he encouraged maintaining a modest caloric surplus and focusing on hypertrophy-based training as a way for intermediate-to-advanced folks to keep muscle mass if not strength if the gym closures start to extend into the late summer.

I don’t have a choice but to focus on hypertrophy due to equipment issues. But I was tempted to try and lose a bit of weight during this stretch, as well. Nippard, it seems, would advise waiting until things are back to normal, and focus on muscle-sustaining caloric surpluses - and reps to failure - until then.

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631

MONDAY

BW: 157.2 lbs / 71.3 kg
waist: 33 1/2"

DC by DB: Day One: Torso

Warm up
Incline treadmill walk
1.0 miles / 110 calories / 17:51 minutes

5s = 10 lbs total = 4.5 kg
10s = 20 lbs total = 9 kg
25s = 50 lbs total = 22.5 kg

Incline DB press
10s x 50
10s x 25 x 2
25s (RP) @ 29 + 19 + 10 = 58

Seated DB press
5s x 50
5s x 25 x 2
10s (RP) @ 30 + 15 + 10 = 55

Lying DB overhead triceps extension
5s x 50
5s x 25 x 2
10s (RP) @ 30 + 15 + 12 = 57

DB pullover
10s x 25 x 2
25s (RP) @ 11 + 6 + 5 = 22

DB supinated one arm row
25 lbs (RPesque) @ 30 + 20 + 10 = 60 each

Post-train Cardio
Incline treadmill walk
1.0 miles / 140 calories / 17:01 minutes

First workout in the Burien Top Team Garage Gym is in the books. First also of the Dogg Crapp by Dumbbell (DC by DB) routine that I’m going to try out for now. I’ve wanted to do a DC-style training program for awhile and I figured that with the end of the world right around the corner and all, now was as good a time as any to go for it.

Total time just over an hour including the warmup (but not the cool down). Mostly a feeler session - though it did light up my triceps and delts pretty well. I’ve got some 45 lbs / 20.5 kg dumbbells coming tomorrow. I may wait until next Wednesday to introduce them to the program, adding them to the incline bench press and DB supinated rows in the Torso workout.

That Friday, I’ll introduce the 45s to the lower body exercises (calf raises, RDLs, and maybe the split squats if I’m feeling beastly …) This will give me a shot to set and test rep records based on these initial days.

Nippard suggests a modest caloric surplus in times of trouble to help maintain muscle gains. I’m going to do that on bodybuilding days (MWF), but try and really slam on the breaks on my cardio days (TRSa) to keep my weight in a reasonable place (<155 lbs / 70 kg).

Back to work tomorrow after a few days off. Conditioning day with DB strength circuits and a couple of miles on the treadmill in the morning. May add in some more upper body BB stuff: side laterals, flyes, and rear laterals in the afternoon.

Wednesday will give me a first crack at “DC by DB: Limbs” and, hopefully, the arrival of my 45s.

Macros: 1786 calories = P 200 F 63 C 69

632

TUESDAY

BW: 157.4 lbs / 71.4 kg
waist: 33 1/2"

Cardio/Conditioning Day

Incline treadmill walk
2.5 miles / 350 calories / 41:02 minutes

Triceps still sore from yesterday’s workout. Chalk one up for intensity! I think arm strength is what’s holding back my pressing, so it was nice to feel some work going on here.

Decided against doing the DB strength circuits today and just stick with the cardio.

DC by DB: Limbs is tomorrow: incline DB curls, DB pinwheel curls, standing calf raises, DB RDLs, and DB split squats. Not counting on my 45 lb DBs arriving by 1pm, but if they do I’ll throw them in for the lower body work.

633

Well I can’t really disagree with Nippard but at the same time I know I won’t be able to gain muscle like I wanted so I focus on weight loss.

Short, very intense all out or almost sessions, and cardio. But I have a barbell so I can still lift heavy on most exercises.

How do you manage boredom on cardio? Ughhhh I hate it

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634

Ha! Some days are definitely easier than others. I try and limit my treadmill time to 30 minutes or so, for one. But the big help is heavy distraction. I watch jiu-jitsu and wrestling videos on my iPad - sometimes a classic boxing match from the 90s, 80s, or 70s on YouTube. I also have a few albums I like that I only let myself listen to when I’m doing cardio.

635

WEDNESDAY

BW: 156.4 lbs / 71 kg
waist: 33 1/2"

DC by DB: Day Two: Limbs

Warmup
Incline treadmill walk
1.0 miles / 135 calories / 17:01 minutes

5s = 10 lbs total = 4.5 kg
10s = 20 lbs total = 9 kg
25s = 50 lbs total = 22.5 kg

Alt DB curl
10s x 25 x 2
25s (RP) @ 15 + 11 + 11 = 37

Pinwheel curl
10s x 25 x 2
25s @ 15 reps

Standing calf raise
25s x 10 x 5

DB RDL
25s x 25 x 2

DB Lunges
25s x 25 x 2

Post-train Cardio
Incline treadmill walk
1.0 miles / 144 calories / 16:30 minutes

So far so good on the home workout. Had to make some adjustments, but I’m surprised at how easily I think I’ll be able to make this work with just a few things added here and there.

Big insight was my weakness on the DB lunges. I knew my quads were a weak spot, but I couldn’t finish either 25 rep set without pauses. There were some balance issues; my second set was much better. But still … I’ve got something to work on.

Looks like 45s won’t arrive until Saturday. C’est la vie. I’ll try to beat the reps on my Monday and Wednesday workouts Friday and next Monday, Then look to incorporate the 45s - and hopefully the Power Tower - with the next set of workouts. DC calls for three variations on the A and B workout. I’ve got two down. Working on ideas for the third.

Macros: 1780 => P175 F76 C100

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636

THURSDAY

BW: 156.6 lbs / 71 kg
waist: 33 1/4"

Cardio / Conditioning Day

Incline treadmill walk
2.0 miles / 275 calories / 33:14 minutes

Late night eating is adding 250-300 undisclosed calories a day at the worst time. All carbs. All anxiety.

DC By DB A2 tomorrow. I think I’ve been programming DC incorrectly. It should run A1 B1 A2 B2 A3 B3. Then try and beat those numbers. So for A2 I’m thinking about trying some resistance band work:

Band pushups
Band one-arm OHPs
Band tricep kickbacks
Band lying overhead pulls
Band bent over rows

637

Why? aren’t you finding 3 different upper and lower body routines? as state?

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638

For one I was programming it: A1 B1 A1 B1 A2 B2 A2 B2 A3 B3 A3 B3 …
Instead of A1 B1 A2 B2 A3 B3 / A1 B1 A2 B2 A3 B3

Essentially, I was returning to the same exercises too soon.

The other thing is that I’ve got limited equipment (dumbbells and bands), so I’m struggling a little to come up with some variations - especially for back and calves where I only have two workouts figured out instead of three.

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639

FRIDAY

BW: 156.6 lbs / 71 kg
waist: 33 1/4"

DC by DB: Day Three: Torso

Warmup
Incline treadmill walk
1.0 miles / 125 calories / 17:36 minutes

Band pushups (30 seconds rest btw sets)
Regular pushups 20 x 5
Green band pushups (RP) @ 10 + 7 + 7 = 24

Band one-arm OHP (one minute rests btw sets)
Green band 25 x 2
Big red band 3 sets of 8

Mistake here was doing the reps explosively. Need to do these in a tempo style (4 count up / 4 count down).

Band tricep press downs (30 seconds rest btw sets)
Green band 3 sets of 20

Band lying overhead pull-ins (30 seconds rest btw sets)
Green band 3 sets of 20

Band bent over rows (30 seconds rest btw sets)
Big red band 3 sets of 20

Cool down
Incline treadmill walk
1.0 miles / 130 calories / 17:25 minutes

First time training with bands. Still a work in progress, but I think a little creativity (especially with the lying overhead pulls!) is going a fairly long way. For reference, the green band is equivalent to the “heavy” band you’d get in your average, “Fitness Bands” 3-pack from Target. The big red band is a “medium” from EliteFTS and significantly tougher than the “heavy.”

I’ll confess to missing my gym terribly; as much as I miss the heavy weight, it had really become a meditative space for me over the past year or so, as well. Adjustments.

Spending more time than usual watching bodybuilding videos on YT - almost as much as time as I spend on jiu-jitsu vids!

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640

SATURDAY

BW: 155.6
waist: 33 1/4"

Cardio/Recovery Day

Interval treadmill walk
3.0 miles / 415 calories / 48:37 minutes

Carb city tonight as we support the local economy in these troubled times by ordering pizzas from one of the local shops. I"ve got some leftover broiled scallops I’ll add to the mix for a little extra protein.

641

SUNDAY

BW: 157.2 lbs
waist: 33 1/2"

OFF

MONDAY

BW 156.6 lbs
waist: 33 1/2"

DC by DB: Day Four: Limbs 2

Warmup
Incline treadmill walk
1.0 miles / 123 calories / 17:13 minutes

Standing band curls
10s x 25 x 2
Big red band (RP) 30 + 21 + 13 = 64

Standing band hammer curls
10s x 25 x 2
Big red band (Max reps) 23

Seated calf raises
25s x 20 x 3

Hip thrust
25 x 20 x 3

Just a single 25 DB here. Focused on pace and squeeze at the top. Felt a little hitch in my left erector. Probably encouraged me to take it a little easier here (60 second rests instead of 30).

Goblet squat
25 x 20 x 3

Only did 25 lbs since I wanted to do goblet squats and my 45s STILL have not arrived. May just hoist both 25s on my shoulders next time and do regular squats to get the weight up to something stouter.

60-minute workout including the warm-up. Making do. Got some great information on band work from some videos by Fouad Abiad and have been slowing down, focusing on the squeeze, etc. I hope I don’t forget some of this good stuff when we get the all clear to get back in the water.

One thing I’m really appreciating right now are the homemade Fat Gripz I put on my dumbbells many years ago. I feel that extra bit of tension in my forearms on every pressing and pulling rep. Again, something else I want to take with me lesson-wise when we’re on the other side of this.

A typical DC blast is six weeks minimum. And while there’s nothing typical about this DC blast, I figure I’ll run this program until May 1, which will be six weeks. I don’t anticipate getting back to my regular gym until later in the summer, at best. But I think after this little diversion, I probably need to do something more compatible with the equipment I’ve got (i.e., circuit training), and my in-season, BJJ goals. This, ideally, will also help ready me for a return to jiu-jitsu in the August-September time frame.