Burien Top Team | Training Log

Training Training Logs
764

WEDNESDAY

BW: 154.2 lbs
waist: 33 1/2"

Physique Unleashed: Week 4: Day 2

Warmup
Incline treadmill walk
0.5 miles / 53 calories / 9:20 minutes

– two rounds of warmup reps with reduced weight/reps –

Quads Major - First Set
Lunges @ 10s
15 reps
Leg curls @ Big red band
15 reps
Back squats @ 45s
15 reps
Hanging leg raises
15 reps
Split squats @ 10s
15 reps

– two minutes rest –

Quads Major - Second Set
Lunges @ 10s
15 reps
Leg curls @ Big red band
15 reps
Back squats @ 45s
15 reps
Hanging leg raises
15 reps
Split squats @ 10s
15 reps

First time out with 15 reps. So far so good.

765

THURSDAY

BW: 153.2 lbs
waist: 33 1/2"

Physique Unleashed: Week 4: Day 3

–two rounds of warmup reps with reduced weight/reps–

Back Major - First Set
Pullups @ BW
12 reps
Straight arm pulldowns @ Green band
15 reps
DB rows @ 45 lbs
15 reps
One-arm band crossovers @ Medium red band
15 reps

–two minutes rest–

Back Major - Second Set
Pullups @ BW
10 reps
Straight arm pulldowns @ Green band
15 reps
DB rows @ 45 lbs
15 reps
One-arm band crossovers @ Medium red band
15 reps

–two minutes rest–

–two rounds of warmup reps with reduced weight/reps–

Triceps Major - First Set
Triceps Dips @ BW + 10 lbs
15 reps
Overhead DB triceps extension @ 25s
12 reps
Band kickbacks @ Medium red band
15 reps
Goblet curl @ 45 lbs
15 reps

–two minutes rest–

Triceps Major - Second Set
Triceps Dips @ BW + 10 lbs
10 reps
Overhead DB triceps extension @ 25s
7 reps
Band kickbacks @ Medium red band
15 reps
Goblet curl @ 45 lbs
15 reps

Upped count to 15 reps in appropriate spots. Plateauing a bit with the pullups/chins and dips of late. 45 minutes start to finish.

–a few hours later –

PM Cardio
Incline treadmill walk
3.0 miles / 352 calories / 52:16 minutes

767

FRIDAY

BW: 153.6 lbs
waist: 33 1/2"

Noon Cardio
Incline treadmill walk
2.5 miles / 297 calories / 44:01 minutes

–two and a half hours later–

Physique Unleashed: Week 4: Day 4

–two rounds of warmup reps with reduced weight/reps–

Shoulders - First Set
Rear delt band pull aparts @ Green band
15 reps
Rear delt DB laterals @ 25s
15 reps
Side DB laterals @ 10s
12 reps
DB high pulls @ 25 lbs
15 reps
DB Arnolds @ 25s
15 reps
DB front raises @ 25 lbs
15 reps

–two minutes rest–

Shoulders - Second Set
Rear delt band pull aparts @ Green band
15 reps
Rear delt DB laterals @ 25s
15 reps
Side DB laterals @ 10s
15 reps
DB high pulls @ 25 lbs
15 reps
DB Arnolds @ 25s
9 reps
DB front raises @ 25 lbs
15 reps

768

Just learned that my local gym (Seattle) opened up yesterday. I train(ed) at an Anytime Fitness, where you can go and train 24/7/365. The only significant restriction is that they will only operate at 30% capacity (masks optional). I usually trained there between 1pm and 3pm, so if I keep that schedule, I imagine I’d be home free since that was always the most dead time (that and after about 9pm when I’d sometimes drop in for post-BJJ cardio).

My plan was always to wait at least 30 days after any reopening before returning. Rounding up to be conservative, that would make August 1st the earliest possible return date - which syncs nicely with my current workout plan scheduled to end on July 24th.

769

Picked up Friday’s Posterior Chain workout today. Moving Week 5 programming forward by one day.

SATURDAY

BW: 153.4 lbs
waist: 33 1/4"

Cardio
Incline treadmill walk
3.0 miles / 352 calories / 52:19 minutes

SUNDAY

BW: 153.8 lbs.
waist: 33"

OFF

MONDAY

BW: 154.2 lbs
waist: 33 1/2"

Warmup
Incline treadmill walk
1.0 miles / 122 calories / 18:01 minutes

Physique Unleashed: Week 4: Day 5

–two rounds of warmup reps with reduced weight/reps–

Posterior Chain Major - First Set
RDLs @ 45s
15 reps
Goblet squat @ 45 lbs
15 reps
Hip thrust @ 45 lbs
15 reps
Ab crunches @ BW
36 reps
Good mornings @ 45 lbs
15 reps
Standing calf raises @ 45s
15 reps

–two minutes rest–

Posterior Chain Major - Second Set
RDLs @ 45s
12 reps
Goblet squat @ 45 lbs
15 reps
Hip thrust @ 45 lbs
15 reps
Ab crunches @ BW
36 reps
Good mornings @ 45 lbs
15 reps
Standing calf raises @ 45s
15 reps

Beginning Week 5 tomorrow with Chest/Biceps.

770

TUESDAY

BW: 155.6 lbs
waist: 33 1/2"

Warmup
Incline treadmill walk
0.5 miles / 52 calories / 9:08 minutes

Physique Unleashed: Week 5: Day 1

–two rounds of warmup reps with reduced weight/reps–

Chest Major - First Set
Chest dips @ 25 lbs
12 reps
Incline DB press @ 45s
12 reps
Incline DB flyes @ 25s
15 reps
DB pullovers @ 25s
18 reps

– two minutes rest –

Chest Major - Second Set
Chest dips @ 25 lbs
12 reps
Incline DB press @ 45s
12 reps (+1)
Incline DB flyes @ 25s
15 reps
DB pullovers @ 25s
18 reps

– two minutes rest –

– two rounds of warmup reps with reduced weight/resistance –

Biceps Major - First Set
Chins @ BW
12 reps
Alt DB curls @ 25s
15 reps
Pinwheel curls @ 10s
18 reps
Tricep pressdowns @ Green band
18 reps

– two minutes rest –

Biceps Major - Second Set
Chins @ BW
8 reps (-2)
Alt DB curls @ 25s
15 reps
Pinwheel curls @ 10s
18 reps
Tricep pressdowns @ Green band
18 reps

Tried a different grip on the chins: narrower grip, but thicker bar. Can’t help but wonder if it threw me off a bit today.

– several hours later –

Cardio
Incline treadmill walk
2.0 miles / 250 calories / 37:01 minutes

771

WEDNESDAY

BW: 153.8 lbs
waist: 33 1/2"

Physique Unleashed: Week 5: Day 2

Warmup
Incline treadmill walk
0.5 miles / 53 calories / 10:02 minutes

– two rounds of warmup reps with reduced weight/reps –

Quads Major - First Set
Lunges @ 10s
15 reps
Leg curls @ Big red band
15 reps
Back squats @ 45s
15 reps
Hanging leg raises
15 reps
Split squats @ 10s
15 reps

– two minutes rest –

Quads Major - Second Set
Lunges @ 10s
15 reps
Leg curls @ Big red band
15 reps
Back squats @ 45s
15 reps
Hanging leg raises
15 reps
Split squats @ 10s
15 reps

Second round of 15s on Quad Major day. The split squat sets are still broken, so I may stay with 15 there. But everything else will go up by 3 reps next week.

772

Day-dreaming about running CT’s 12-week Superhero Muscle again,starting August 1. Would love to launch into that from a lean sub-150 lbs … Maybe add on his Arm Specialization program for November and December …

If WA doesn’t have to reverse course on reopening, I’m all over this. Otherwise, I’ll likely do another 8-week round of DC by DB in the garage gym.

773

THURSDAY

BW: 153.6 lbs
waist: 33 1/2"

Physique Unleashed: Week 5: Day 3

Warmup
Incline treadmill walk
0.5 miles / 51 calories / 9:07 minutes

–two rounds of warmup reps with reduced weight/reps–

Back Major - First Set
Pullups @ BW
12 reps
Straight arm pulldowns @ Green band
15 reps
DB rows @ 45 lbs
15 reps
One-arm band crossovers @ Medium red band
15 reps

–two minutes rest–

Back Major - Second Set
Pullups @ BW
12 reps (+2)
Straight arm pulldowns @ Green band
15 reps
DB rows @ 45 lbs
15 reps
One-arm band crossovers @ Medium red band
15 reps

–two minutes rest–

–two rounds of warmup reps with reduced weight/reps–

Medium red band snapped during tricep kickback warmups. The powerrrr … Switched to DBs

Triceps Major - First Set
Triceps Dips @ BW + 10 lbs
15 reps
Overhead DB triceps extension @ 25s
12 reps
DB kickbacks @ 10s
15 reps
Goblet curl @ 45 lbs
15 reps

–two minutes rest–

Triceps Major - Second Set
Triceps Dips @ BW + 10 lbs
15 reps (+5 Yeah!)
Overhead DB triceps extension @ 25s
8 reps (+1)
DB kickbacks @ 10s
15 reps
Goblet curl @ 45 lbs
15 reps

774

One thing I’m enjoying about my workouts this year is that they have tended to expose a different specific weakness each time. DC by DB revealed and helped me overcome a weakness in my triceps that I think has been a limiting factor on my OHP. Physique Unleashed has revealed a weakness in my quads that I’ve long suspected contributed to a consistently “heavy” leg feeling (which I now think is just glute/hamstring dominance).

1 Like
775

FRIDAY

BW: 153.4 lbs
waist: 33"

Physique Unleashed: Week 5: Day 4

Warmup
Incline treadmill walk
0.5 miles / 53 calories / 9:20 minutes

–two rounds of warmup reps with reduced weight/reps–

Shoulders - First Set
Rear delt band pull aparts @ Green band
15 reps
Rear delt DB laterals @ 25s
15 reps
Side DB laterals @ 10s
15 reps
DB high pulls @ 25 lbs
15 reps
DB Arnolds @ 25s
15 reps
DB front raises @ 25 lbs
15 reps

–two minutes rest–

Shoulders - Second Set
Rear delt band pull aparts @ Green band
15 reps
Rear delt DB laterals @ 25s
15 reps
Side DB laterals @ 10s
15 reps
DB high pulls @ 25 lbs
15 reps
DB Arnolds @ 25s
15 reps
DB front raises @ 25 lbs
15 reps

776

SATURDAY

BW: 155.2 lbs
waist: 33 1/2"

Warmup
Incline treadmill walk
1.5 miles / 172 calories / 27:01 minutes

Physique Unleashed: Week 5: Day 5

–two rounds of warmup reps with reduced weight/reps–

Posterior Chain Major - First Set
RDLs @ 45s
15 reps
Goblet squat @ 45 lbs
15 reps
Hip thrust @ 45 lbs
15 reps
Ab crunches @ BW
36 reps
Good mornings @ 45 lbs
15 reps
Standing calf raises @ 45s
15 reps

–two minutes rest–

Posterior Chain Major - Second Set
RDLs @ 45s
15 reps
Goblet squat @ 45 lbs
15 reps
Hip thrust @ 45 lbs
15 reps
Ab crunches @ BW
36 reps
Good mornings @ 45 lbs
15 reps
Standing calf raises @ 45s
15 reps

No issues with a second round of 15s. Will move to 18s for Week Six.

777

A couple of cardio days. Bumped Monday’s Chest/Biceps workout forward by a day.

SUNDAY

BW: 155.6 lbs
waist: 33 1/2"

Cardio
Incline treadmill walk
2.5 miles / 305 calories / 43:07 minutes

MONDAY

BW: 157 lbs
waist: 33 3/4"

Cardio
Incline treadmill walk
2.0 miles / 236 miles / 36:01 minutes

Felt like a zeppelin today so I opted for cardio over weights. Really don’t like being above 155 right now. Feels like every pound above 150 or so is all belly. Miserable.

Unfortunately, weight training 5x/week isn’t great for weight loss; I should be doing a 3x/week full body split or something more basic that would give me some low-calorie days off. But I’m going to plow through another three weeks, try to keep the diet clean, and finish off this program.

Just learned that my jiu-jitsu academy is back open. I should have figured that it would re-open the same day as my neighborhood gym. No contact - except for family/household members. So all the classes are solo drills, it seems.

Personally, being in a room exercising with other people - and no masks - sounds like an exceptionally poor idea right now. So I’m staying active on the sidelines. That said, “the return clock” has started, so it’s time to begin pulling back on the weights and bodybuilding work a bit and emphasizing the cardio and movement.

Perfect world? I’m back in the gym in August. I really don’t have any idea of when I’ll feel comfortable training jiu-jitsu. Maybe not until 2021.

778

TUESDAY

BW: 154.8 lbs
waist: 33 1/4"

Physique Unleashed: Week 6: Day 1

–two rounds of warmup reps with reduced weight/reps–

Chest Major - First Set
Chest dips @ 25 lbs
15 reps
Incline DB press @ 45s
12 reps
Incline DB flyes @ 25s
15 reps
DB pullovers @ 25s
18 reps

– two minutes rest –

Chest Major - Second Set
Chest dips @ 25 lbs
12 reps
Incline DB press @ 45s
12 reps
Incline DB flyes @ 25s
15 reps
DB pullovers @ 25s
18 reps

– two minutes rest –

– two rounds of warmup reps with reduced weight/resistance –

Biceps Major - First Set
Chins @ BW
12 reps
Alt DB curls @ 25s
15 reps
Pinwheel curls @ 10s
18 reps
Tricep pressdowns @ Green band
18 reps

– two minutes rest –

Biceps Major - Second Set
Chins @ BW
9 reps (+1)
Alt DB curls @ 25s
13 reps (-2)
Pinwheel curls @ 10s
18 reps
Tricep pressdowns @ Green band
18 reps

Some ups, some downs. Improved by a rep in the chins, missed on the alt curls by two. There’s a little bit of English in those, so I’m not going to worry too much about the miss if there’s some variability in form. As long as the muscle gets work.

First time in a while that I’ve committed to “extreme stretching” after finishing a body part. I don’t feel like I need it for the chest/pec work since I do both flyes and pullovers. But with the biceps there wasn’t the same sort of in-training stretching. So I did a few static standing 45 lb DB holds for 30 seconds on/off (2x) plus another 15 seconds. Hours later, biceps are grateful.

Target reps/set for next round (Week 7):
Chest Dips: 15
Incline DB press: 15
Incline DB flyes: 18
DB pullover: 21
Chins: 12
Alt curls: 15
Pinwheel curls: 21
Tricep pressdowns: 21

Quads tomorrow.

779

WEDNESDAY

BW: 155.6 lbs
waist: 33 1/2"

Cardio
Incline treadmill walk
3.0 miles / 352 calories / 52:19 minutes

" "

THURSDAY

BW: 155.2 lbs
waist: 33 1/2"

Warmup
Incline treadmill walk
0.5 miles / 52 calories / 9:10 minutes

Physique Unleashed: Week 6: Day 2

– two rounds of warmup reps with reduced weight/reps –

Quads Major - First Set
Lunges @ 10s
18 reps
Leg curls @ Big red band
18 reps
Back squats @ 45s
18 reps
Hanging leg raises
18 reps
Split squats @ 10s
18 reps
Seated calf raises @ 45s
18 reps

– two minutes rest –

Quads Major - Second Set
Lunges @ 10s
18 reps
Leg curls @ Big red band
18 reps
Back squats @ 45s
18 reps
Hanging leg raises
18 reps
Split squats @ 10s
18 reps
Seated calf raises @ 45s
18 reps

Decided to bring everything up to 18. The split squats are still broken - typically the second leg of each set tops out around 10 before I need to take a breath or two. But I’m getting the totals in. 35 minutes start to finish. Quads aflame.

Back and triceps tomorrow.

780

FRIDAY

BW: 155.6 lbs
waist: 33 1/2"

Cardio
Incline treadmill walk
2.25 miles / 256 calories / 40:01 minutes

– a few hours later –

Physique Unleashed: Week 6: Day 3

–two rounds of warmup reps with reduced weight/reps–

Back Major - First Set
Pullups @ BW
12 reps
Straight arm pulldowns @ Green band
18 reps
DB rows @ 45 lbs
18 reps
One-arm band crossovers @ Green band
18 reps

–two minutes rest–

Back Major - Second Set
Pullups @ BW
11 reps (-1)
Straight arm pulldowns @ Green band
18 reps
DB rows @ 45 lbs
18 reps
One-arm band crossovers @ Green red band
18 reps

–two minutes rest–

–two rounds of warmup reps with reduced weight/reps–

Triceps Major - First Set
Triceps Dips @ BW + 10 lbs
15 reps
Overhead DB triceps extension @ 25s
12 reps
DB kickbacks @ 10s
18 reps
Goblet curl @ 45 lbs
18 reps

–two minutes rest–

Triceps Major - Second Set
Triceps Dips @ BW + 10 lbs
14 reps (-1)
Overhead DB triceps extension @ 25s
7 reps (-1)
DB kickbacks @ 10s
18 reps
Goblet curl @ 45 lbs
18 reps

Ups and downs. Moved up to 18 reps in a bunch of exercises, but failed by a rep to meet previous numbers in a couple of others (pullups, dips, overhead tricep extensions).

Really not loving the mechanics of the goblet curl. Two more weeks and that will be that.

781

SATURDAY

BW: 155.6 lbs
waist: 33 3/4"

AM Cardio
Incline treadmill walk
2.25 miles / 256 calories / 40:01 minutes

– several hours later –

Physique Unleashed: Week 6: Day 4

–two rounds of warmup reps with reduced weight/reps–

Shoulders - First Set
Rear delt band pull aparts @ Green band
18 reps
Rear delt DB laterals @ 25s
18 reps
Side DB laterals @ 10s
18 reps
DB high pulls @ 25 lbs
18 reps
DB Arnolds @ 25s
15 reps
DB front raises @ 25 lbs
18 reps

–two minutes rest–

Shoulders - Second Set
Rear delt band pull aparts @ Green band
18 reps
Rear delt DB laterals @ 25s
18 reps
Side DB laterals @ 10s
18 reps
DB high pulls @ 25 lbs
18 reps
DB Arnolds @ 25s
15 reps
DB front raises @ 25 lbs
18 reps

Cool Down
Incline treadmill walk
2.0 miles / 242 calories / 35:01 minutes

782

SUNDAY

BW: 155.0 lbs
waist: 33 1/4"

Cardio
Incline treadmill walk
3.0 miles / 360 calories / 53:15 minutes

“” “” “”

MONDAY

BW: 155.2 lbs
waist: 33 1/2"

Physique Unleashed: Week 6: Day 5

–two rounds of warmup reps with reduced weight/reps–

Posterior Chain Major - First Set
RDLs @ 45s
18 reps
Goblet squat @ 45 lbs
18 reps
Hip thrust @ 45 lbs
18 reps
Ab crunches @ BW
36 reps
Good mornings @ 45 lbs
18 reps
Standing calf raises @ 45s
18 reps

–two minutes rest–

Posterior Chain Major - Second Set
RDLs @ 45s
18 reps
Goblet squat @ 45 lbs
18 reps
Hip thrust @ 45 lbs
18 reps
Ab crunches @ BW
36 reps
Good mornings @ 45 lbs
18 reps
Standing calf raises @ 45s
18 reps

783

TUESDAY

BW: 155.2 lbs
waist: 33 1/2"

Cardio
Incline treadmill walk
2.25 miles / 256 calories / 40:01 minutes

" " a few hours later " "

Physique Unleashed: Week 7: Day 1

–two rounds of warmup reps with reduced weight/reps–

Chest Major - First Set
Chest dips @ 25 lbs
15 reps
Incline DB press @ 45s
15 reps
Incline DB flyes @ 25s
18 reps
DB pullovers @ 25s
21 reps

– two minutes rest –

Chest Major - Second Set
Chest dips @ 25 lbs
12 reps
Incline DB press @ 45s
12 reps
Incline DB flyes @ 25s
18 reps
DB pullovers @ 25s
21 reps

– two minutes rest –

– two rounds of warmup reps with reduced weight/resistance –

Biceps Major - First Set
Chins @ BW
12 reps
Alt DB curls @ 25s
15 reps
Pinwheel curls @ 10s
21 reps
Tricep pressdowns @ Green band
21 reps

– two minutes rest –

Biceps Major - Second Set
Chins @ BW
12 reps (+3!)
Alt DB curls @ 25s
13 reps
Pinwheel curls @ 10s
21 reps
Tricep pressdowns @ Green band
21 reps

50 minutes start to finish. My big, week-starting, “Koi No Yokan” workout.

A little body English with the Alt DB curls, but nothing too extreme. Really liked the way my arms felt about midway through my first bicep warmup set - very nice pump.

Even though this workout has some bro split, aspects, I feel like I’m getting great frequency: 10 high-rep sets a week for chest and back split over two days plus six sets for shoulders on a day of their own. Legs, especially quads, are getting more love than ever.

Speaking of which, quad day tomorrow.

One big difference this year is that I’m about ten pounds heavier than I was a year ago (to the day, I was 145.6 lbs in 2019). This time last year I was a week out of my first flu in decades, and two weeks away from another illness I’d spend the entire month of September battling. So this year, allowing myself a little extra lbs is something I’ve considered and, with that ill anniversary at hand, have decided to accept.

And it doesn’t hurt knowing that UFC bantamweight champions in the prime of their physical lives begin their training camps at 155 lbs. Given that I’m doing zero jiu-jitsu now, hanging around at this weight might be a good thing while I’m in muscle-building mode.

784

WEDNESDAY

BW: 156.0 lbs
waist: 34"

Cardio
Incline treadmill walk
2.25 miles / 256 calories / 40:01 minutes

" " " "

THURSDAY

BW: 155.6 lbs
waist: 33 1/2"

Physique Unleashed: Week 7: Day 2

– two rounds of warmup reps with reduced weight/reps –

Quads Major - First Set
Lunges @ 10s
18 reps
Leg curls @ Big red band
18 reps
Back squats @ 45s
18 reps
Hanging leg raises
18 reps
Split squats @ 10s
18 reps
Seated calf raises @ 45s
18 reps

– two minutes rest –

Quads Major - Second Set
Lunges @ 10s
18 reps
Leg curls @ Big red band
18 reps
Back squats @ 45s
18 reps
Hanging leg raises
18 reps
Split squats @ 10s
18 reps
Seated calf raises @ 45s
18 reps

Second week of 18s. Gave myself an extra day away from my last leg day on Monday since I do one quad exercise on ham/glute day as it is.

Pretty real work all the same. Split squats still broken after the 10th rep on the second leg. Will finish up the program (Week Eight) next week with 21s.

40 minutes start to finish.