Burien Top Team | Training Log

Training Training Logs
682

TUESDAY

BW: 155.4 lbs
waist: 33 1/4"

DC by DB “B” Block v3b

Warmup
Incline treadmill walk
0.75 miles / 100 calories / 15 minutes

Calves
Standing band calf raises
Big red band (SS) 4 sets of 25
(10 second iso hold on final reps)

Hamstrings
Seated band leg curls
Big red band (SS) 3 sets of 25
(10 second iso hold on final reps)

One challenging thing I’m finding about intense calf and hamstring work is that there’s a point where the pain is reminiscent of the kind of cramps I used to get every now and then as a sprinter in my youth and, more recently, in jiu-jitsu. Learning to work past that point is a major goal.

Quads
Back squat
45s (Minimum SS to 50) 30 , 20

Cool down
Incline treadmill walk
0.75 miles / 100 calories / 14 minutes

Finished off the second half of yesterday’s workout today - along with a little extra cardio that I usually do on Tuesdays. Picked up the seated band leg curls from John Meadows earlier today and put them right where he’d want them: before back squats. A nice addition to the roster of posterior chain exercises I can do without access to barbells and weights.

Back to the top of the rotation with DC by DB “A” Block v1. tomorrow. The menu:

DB incline bench
DB OHP
Triceps dips
Wide grip pullups
DB rows

I’ve got the day off so there’s a good chance I’ll actually get the whole session done this time around!

I’m not strictly following the Vertical Diet, but I bought the book (felt more like hitting the tip jar having seeing so many of his videos for free) and am incorporating a few principles. One thing in particular is lowering my reliance on shakes as a protein source. Right now that’s taken my protein macros lower than I’d like as I make the adjustment to natural food sources.

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683

How do you like the Dog Crap so far?
Looks like you’re doing well.

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684

THURSDAY

BW: 154.8 lbs
waist: 33 1/4"

DC by DB “A” Block v1a

Warmup
Incline treadmill walk
1.0 miles / 126 calories / 18 minutes

Chest
DB incline press
25s (SS) 2 sets of 25
45s (RP) 16 + 8 + 6 = 30 reps

+5 over last session

Shoulders
Seated DB OHP
10s (SS) 2 sets of 25
25s (RP) 17 + 8 + 6 = 31 reps

+3 over last session

Triceps
Narrow grip dips
BW (SS) 2 sets of 8
BW+25 lbs (RP) 12 + 4 + 3 = 19 reps

Same old routine: finished the first three exercises, then had to break for dinner. Will pick up the back width (wide grip pullups) and back thickness (DB rows) tomorrow.

685

It’s going pretty well - though I’m doing more of a Puppy version. I’m not eating the 2x bodyweight in grams of protein, and I could do a better job of stretching each body part after the set is done. I have a bad habit with my home gym where I don’t give myself enough time and end up rushing to finish as much as I can before dinner.

As such I often end up splitting the workouts - like today. Not optimal, and takes some of the intensity down a few pegs. But I’m working on it.

One thing I’ll say is that I can see why bodybuilders like it: you start each day with either chest or biceps, which are most people’s favorite lifts. I think I’ve started the majority of my workouts with squats - 5/3/1 or CT programs - until this year.

I’m checking out your blog from time to time. Looks like the strength is progressing well, especially on the deadlifts. I’m convinced you’ll smash those strength goals BEFORE year’s end at this pace.

686

Ahh yes I forgot the stretching part, I do however like the start the day with Chest.
And working out at home is making me move faster as well, I can relate to your experience.
And I hope strength is coming back to me… I do however not feel very confident about it. But you’ll never know.

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687

FRIDAY

BW: 155.2 lbs
waist: 33 1/4"

DC by DB “A” Block v1b

Warmup
Incline treadmill walk
1.0 miles / 126 calories / 18 minutes

Back width
Wide grip pullups
BW (SS) 2 sets of 8
BW+25 lbs (RP) 7 + 3 + 2 = 12 reps

Back thickness
DB row
25 (SS) 2 sets of 25
45 (Max reps) Right: 25 reps / Left: 25 reps

Finishing off the “A” Block workout from yesterday. Felt a little slow to start - probably because I was picking things up mid-stride today. Trudel (DC inventor) puts a lot of stock in exercise order, so no surprise that it felt odd to start with the pullups.

Cardio tomorrow. Trying to decide if I should catch the UFC fights tomorrow night … I haven’t popped for a PPV in a while, but we’re living in Special Times …

688

Another thing that’s probably attractive to a lot of folks is the fact that you get to do isolation work for arms every session.

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689

SATURDAY

BW: 155.4
waist: 33 1/4"

Cardio / Conditioning Day

Incline treadmill walk
2.0 miles / 250 calories / 36:00 minutes

I feel like my cardio fell off a few weeks ago and I’m struggling to get it back on track. It took me fully a mile and a quarter before I felt my hips and legs loosening up.

Looking at my workout calendar, I can see my cardio calories declining week-over-week since early April and hit a low point this week. Here’s my weekly cardio-related calories expenditures since the lockdown.

3/15 - 3/21: 995 calories
3/22 - 3/28: 1574
3/29 - 4/4: 901
4/5 - 4/11: 1523
4/12 - 4/18: 1176
4/19- 4/25: 950
4/26 - 5/2: 1184
5/3 - 5/9: 763

I’ll bring Sundays back into the cardio rotation to help drive these numbers back up above 1500/week for the next three weeks heading into the T-ransformation finale. I’ve got some work to do.

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690

SUNDAY

BW: 156.6 lbs
waist: 33 1/2"

Cardio / Conditioning

One-arm DB snatch circuit
25 lbs 6/6 reps 15 sets 10 minutes

Incline treadmill walk
2.0 miles 250 calories 36 minutes

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691

MONDAY

BW: 157.0 lbs
waist: 33 1/2"

Noon Cardio
Incline treadmill walk
2.0 miles / 251 calories / 36 minutes

– three hours later –

DC by DB “B” Block v1

Warmup
Incline treadmill walk
0.75 miles / 91 calories / 13 minutes

Biceps
Seated alt curl
10s (SS) 2 sets of 25
25s (SS) 4 sets of 15 / 10 / 10 / 15

Tried the 45s but they were much too heavy. Since I’d already done a set of 15 on the 25s, I just added a few more sets to get 50 reps. I’ll probably stick with the 25s going forward and just add some midrange pauses to boost intensity.

Forearms / Brachialis
Pinwheel curl
10s (SS) 2 sets of 25
25s (Max) 30 reps

+5 over last session

Calves
Standing calf raises
45s (SS) 3 sets of 15

Good work here. Will add a set (or another five reps) next time.

Hamstrings
DB RDLs
45s (SS) 4 sets of 8

This worked well. Ready to add two reps to each set.

Quads
DB Split squat
25s (SS) 4 sets of 10

Had to slip into the darkness for awhile during the third and fourth sets. Only one broken set this time. Probably add a few reps to each set next time.

Arguably my best biceps and quad workout since the lockdown. Really felt myself pushing those sets and reps in particular.

Also happy to get in the cardio a few hours before weights. When I’m on business trips, I have a nice morning routine of getting up early, 30 minutes of cardio in the hotel gym, breakfast, work for two hours, then lift weights before getting on with the rest of the day. I’ve been wanting to try and emulate that here at home.

One of the strategies with this split is to take the calories down very low on Tuesdays and Thursdays. Those used to be jiu-jitsu days; now they’re essentially just cardio days. All the same, I’ve not done a great job on that score. We’ll see what I can do this week. I’d really like to start driving the inches down on the waistline over the next three weeks.

BTW, I already have 600 cardio calories in the books as of eod Monday, with another 300 on the schedule for tomorrow. #promisesmade

692

TUESDAY

BW: 156.6 lbs
waist: 33 1/2"

Cardio / Conditioning Day

Incline treadmill walk
2.0 miles / 251 calories / 36 minutes

Felt a little heavy and sluggish. Just pounding out the minutes. Day off tomorrow (more mandatory vacation day taking). Will do DC by DB “A” Block v.2 (chest, shoulders, triceps, back width, back thickness).

Even though I was a little “eh” about the UFC putting on their event last Saturday, I’ll confess that it helped jar me back toward “athlete mode” after spending so much of 2020 in “bodybuilder mode”. Thinking about a change in that direction after the Transformation: spend the summer sweating and leaning out with strength circuits and cardio to boost intermediate work capacity, try to look half as awesome as @kleinhound etc.

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693

Haha mate you’re well and truly already there!
I kinda like the empty events, hearing all the impact and coaches calls is amazing

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694

If only there was some way to blend the best of both worlds. A live audience would have been great for a bunch of those fights where the action really took off.

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695

Like old pride events where the crowd would watch the grappling in respectful silence and then cheer during the strikes

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696

This coming Sunday marks the" Eight Weeks Out" mark for the July Revolution jiu-jitsu tournament here in the PNW. I have no idea if the event will take place or not (probably not). But I’ve always liked timing my training around the competition calendar, so I’m adjusting my programming accordingly.

In addition to the transition to strength circuits post-Transformation, this also means the return of regular jiu-jitsu film study 3x/week during cardio. Tuesdays and Thursdays I’m working on John Danaher’s back attacks course. On Saturday, I’ve got BJJ Scout’s guard passing breakdowns for both Demian Maia and Murilo Santana, and his sitting guard series featuring Rodolfo Viera, Otavio Sousa, and Cobrinha to review.

697

WEDNESDAY

BW: 156.0 lbs / 70.7 kg
waist: 33 1/2"/ 85 cm

Morning Cardio
Incline treadmill walk
2.0 miles / 251 calories / 37 minutes

– several hours later -

DC by DB “A” Block v2

Warmup
Incline treadmill walk
0.5 miles / 63 calories / 10 minutes

Chest
Incline Flye/Press
10s (SS) 2 sets of 25
25s (RP) 26 + 22 + 14 = 62 reps

+11 over last session. Will switch to 45s when I reach 75 rest-pause reps total reps with 25s.

Shoulders
DB high pull
10s (SS) 2 sets of 25
25s (Max) 25 reps L/R

Triceps
Band pressdowns
Green band (SS) 3 sets of 30

Good work here, especially tough late in the final set.

Back width
Band straight arm pulldowns
Green band (SS) 3 sets of 12

One-arm straight arm pulldowns
Medium red band (SS) 3 sets of 12

Did these a little differently this time. The first three sets emphasized the upper lat. The second three sets focused more on the middle and lower lat.

Back thickness
Bent over rows
Big red band (SS) 3 sets of 30

Nice “day off” workout this afternoon. Cardio tomorrow then “B” Block v2 on Friday.

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698

THURSDAY

BW: 154.8 lbs
waist: 33 1/4"

Cardio / Conditioning Day

Incline treadmill walk
2.5 miles / 276 calories / 45 minutes

Intensity is down on the cardio these days. Not too worried about it right now, but will make cardio a focus the final week of May ahead of my transition to the Metcon training CT talks about in his The Four Seasons of Lifting - Part 2 article. I’m planning on doing the Metcon work from June 1 until September 1.

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699

Nice lifting Btt the other day, That chest incline flye / press with those high reps looks like a burn to the chest

I’m somehow a bit envious (is that a word) that you’re doing all kinds of programs every now and then, I kind of liked it when I did it. But I’ve committed myself to Jims work for the entire 2020. No fancy stuff.
Might do some conditioning more consistent though.

Looking forward to see you T-ransformation thing.

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700

FRIDAY

BW: 155.4 lbs
waist: 33 1/4"

DC by DB “B” Block v2

Warmup
Incline treadmill walk
1.0 miles / 113 calories / 19:00 minutes

Biceps
Supinated grip chins
BW (SS) 2 sets of 8
BW+25 lbs (RP) 8 + 4 + 3 = 15 reps

+1 over last session

Forearms/Brachialis
Hammer curls
10s (SS) 4 sets of 25
25s (RP) 18 + 13 + 10 = 41

+7 over last session

Calves
Seated calf raises
45s (SS) 50 reps = 1 set

Hams/Glutes
Hip thrust
45 lbs (SS) 50 reps = 30 + 20

vs. 25 + 25 last session

Quads
Goblet squat
45 lbs (SS) 50 reps = 30 + 20

vs. 25 + 25 last session

Cooldown
Incline treadmill walk
0.5 miles / 76 calories / 9:55 minutes

One more week to go with this initial blast of DC by DB for a total of nine weeks. Will do some conditioning tomorrow (DB swings + incline treadmill).

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701

There’s a lot to be said for sticking with an approach for a whole year. I did that with Jim’s 531 programs in 2018 and really enjoyed it.

I think the longest bodybuilding program I’ve run was CT’s 20-week Hollywood Superhero muscle program last year.

With 2020 nearing the halfway point, how are you feeling about closing in on those strength goals? I’ve got to believe you’re on a pretty good pace …

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