Burien Top Team | Training Log

Training Training Logs
785

FRIDAY

BW: 156.8 lbs
waist: 33 3/4"

Cardio
Incline treadmill walk
2.25 miles / 256 calories / 40:03 minutes

– a few hours later –

Physique Unleashed: Week 7: 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
Straight arm pulldowns @ Green band
18 reps
DB rows @ 45 lbs
18 reps
One-arm band crossovers @ Green 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
15 reps (+1)
Overhead DB triceps extension @ 25s
12 reps (+5!)
DB kickbacks @ 10s
18 reps
Goblet curl @ 45 lbs
18 reps

Don’t know where those extra FIVE reps came from in that second set of overhead triceps extensions, but I plan to find out!

Funny because I really wasn’t feeling the training today and half-way considered cutting it short after the back work. Obviously glad I didn’t.

50 minutes start to finish. Shoulders tomorrow.

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786

SATURDAY

BW: 155.8 lbs
waist: 33 3/4"

Cardio
Incline treadmill walk
3.0 miles / 375 calories / 51:02 minutes

– a few hours later –

Physique Unleashed: Week 7: 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
18 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
18 reps
DB front raises @ 25 lbs
18 reps

Probably my favorite workout of the week. Love giving shoulders a day of their own. 30 minutes start to finish.

787

SUNDAY

BW: 157.6 lbs
waist: 33 3/4"

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

788

MONDAY

BW: 157.6 lbs
waist: 34"

Physique Unleashed: Week 7: 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

789

TUESDAY

BW: 156.4 lbs
waist: 33 3/4"

Cardio
Incline treadmill walk
2.25 miles / 256 calories / 40:05 minutes

" " a few hours later " "

Physique Unleashed: Week 8: 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
15 reps (+3)
Incline DB press @ 45s
15 reps (+3)
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
18 reps

– two minutes rest –

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

Final week of the program. Some nice gains on this final chest/biceps day in the big upper body lifts (dips and incline bench) and not bad work on the big bicep lifts (supinated grip chins and alt curls) - though there was some definitely some body English on the last few curls to be sure.

I think I miss counted the pressdowns, doing sets of 18 rather than 21 as planned. Not a big deal. I’ll do a few extra reps later.

Quads tomorrow.

790

WEDNESDAY

BW: 155.8 lbs
waist: 33 1/2"

Physique Unleashed: Week 8: Day 2

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

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

– two minutes rest –

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

Good work on this final trip through Quad Day of Physique Unleashed moving up to 21 reps. Split squats were broken after the tenth rep on the second leg with both sets. Serious burning in the quads on those. Looking forward to not having to do lunges and split squats in the same routine for a few months.

Back and triceps tomorrow. Woke up a little hungry this morning. Need to do that more often.

791

THURSDAY

BW: 156.4 lbs
waist: 33 3/4"

Cardio
Incline treadmill walk
2.25 miles / 258 calories / 40:01 minutes

" a few hours later "

Physique Unleashed: Week 8: Day 3

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

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

–two minutes rest–

Back Major - Second Set
Pullups @ BW
12 reps (+1)
Straight arm pulldowns @ Green band
21 reps
DB rows @ 45 lbs
21 reps
One-arm band crossovers @ Green band
21 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
21 reps
Goblet curl @ 45 lbs
21 reps

–two minutes rest–

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

Last round of Back/Triceps for Physique Unleashed 1.0 Finished with good work on the pullups, dips, and overhead DB extensions in particular - in addition to bringing up a few exercises to 21 reps.

Shoulders tomorrow.

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792

FRIDAY

BW: 155.8 lbs
waist: 33 1/2"

Physique Unleashed: Week 8: Day 4

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

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

–two minutes rest–

Shoulders - Second Set
Rear delt band pull aparts @ Green band
21 reps
Rear delt DB laterals @ 25s
21 reps
Side DB laterals @ 10s
18 reps
DB high pulls @ 25 lbs
21 reps
DB Arnolds @ 25s
18 reps
DB front raises @ 25 lbs
21reps

Last Shoulder Day of Physique Unleashed. Good work meeting the new numbers across the board. Final day of the program tomorrow - working posterior chain.

793

Spent the weekend staining our fence and landscaping - which turned into a posterior chain workout of its own insofar as my lower back is killing me. About six hours on Saturday and another four on Sunday. A little cardio today on deload week. I’ve got a posterior chain workout to do to finish off Physique Unleashed. But given the way my back is feeling today, I’ll get that workout in when I do and not a day before.

MONDAY

BW: 156.8 lbs
waist: 33 3/4"

Cardio
Incline treadmill walk
3.0 miles / 364 calories / 52:01 minutes

794

Double cardio today as Lean Week continues … IBJJF announced their first competition of the year, a September Open in Austin. Good grief.

TUESDAY

BW: 155.6 lbs
waist: 33 1/2"

Cardio
Incline treadmill walk
2.25 miles / 256 calories / 40:03 minutes

" several hours later "

Cardio
Incline treadmill walk
2.25 miles / 256 calories / 40:03 minutes

795

Catching up …

Skipped my final posterior chain workout for Physique Unleashed. Spent that weekend landscaping and staining several square feet of fence and my lower back was aching for days.

So last week was deload. All cardio. Incline treadmill walkin’.

Monday: 3 miles / 364 calories / 52:10 minutes
Tuesday: 2.25 miles / 256 calories / 40:03 minutes → twice
Wednesday: 2.25 miles / 256 calories / 40:02 minutes
Thursday: 2.25 miles / 256 calories / 40:02 minutes → twice
Friday: 2.25 miles / 256 calories / 40:04 minutes

1900 cardio calories for the week … and my highest weekly weight average at 156.83 lbs.

More landscaping and fence staining this past weekend, so no training.

At this point, rather than go back into bodybuilding mode with DC by DB 2.0 - and since I’m not ready to return to my gym just yet - I figure I’ll spend at least 4-6 weeks focusing on conditioning and trying to lose some weight. Ideally, I’ll shed 5-7 pounds to get to under 150 lbs.

With any luck, I’ll be able to return to the gym in late September and, if so, start up a strength-based program and chase down my old PRs by year’s end.

If not, then I’ll go back to bodybuilding - hopefully from a leaner base.

MONDAY

BW: 157 lbs
waist: 34"

EMOM Circuit (based on CrossFit WOD “Chelsea”)

30 minutes of:

3 bodyweight pullups
3 bodyweight dips
6 25 lb goblet squats

Goal was to reach 30 rounds/minutes, but ran out of “rest time” after the 22nd set which is a signal that my pace is weakening and my cue to end the workout. Peak rest interval was about 15 seconds. I’ll use that as a guide, as well, especially once I’m able to get the full 30 minutes in, adding weight as necessary.

Will do these twice a week (Monday and Wednesday) for the next four-to-six weeks.

On Tuesday, Thursdays, and Saturdays, I’ll do the DB snatch circuit I was doing for awhile back in June on Saturdays (before my five-day-a-week program started to spill into the weekend).

796

Starting to see a lot of jiu-jitsu portraits on Instagram and elsewhere - photographs of mask-less guys standing shoulder to shoulder after training. Very pre-COVID, and not especially confidence-inducing w/re2 safety protocols at the academies. Makes me less inclined to return to my own school, which opened back up on a limited basis late last month.

On a somewhat related note, I’m going to start trying to replicate my jiu-jitsu training and dieting schedule in the happy event that I’m able to return sooner than later. For now, this means CrossFit/Metcon style workouts five times a week (Mon-Thu + Sat), with additional cardio on Tues/Thu. Sun and Fri off. I’ll also be doing a version of the 5/2 diet by keeping my net calories very low (<850 on Tues/Thu).

Goal is to get under 150 lbs by Fri Sept 11. Big local tournament that had to scrap its February and July events looks like it might try and put on a competition in November as previously scheduled. I’m not even sure I’ll be back on the mat by then, but I’m going to use that date for weight and conditioning targeting purposes/objectives.

797

TUESDAY

BW: 156.6 lbs
waist: 34"

Cardio
Incline Treadmill Walk
2.25 miles / 256 calories / 40:02 minutes

= several hours later =

Conditioning
One-arm DB snatches @ 25 lbs
22 minutes / 44 sets for 264 total reps
(6 reps right / rest 15 seconds / 6 reps left / rest 15 seconds = two sets)

798

WEDNESDAY

BW: 155.6 lbs
waist: 33 3/4"

Cardio
Incline treadmill walk
2.75 miles / 320 calories / 48:07 minutes

Re-arranging the schedule a bit to maximize recovery:
M: EMOM
T: Cardio + DB Snatch
W: Cardio
R: EMOM
F: Cardio
Sa: DB Snatch
Su: Cardio

I’ll also alternate grips with the pullups/chinups in the EMOM workouts (Monday: Pronated grip pullups. Thursday: Supinated grip chins alternating with Neutral grip pullups).

799

THURSDAY

BW: 155.2 lbs
waist: 33 3/4"

EMOM Circuit (based on CrossFit WOD “Chelsea”)

30 minutes of:

3 bodyweight supinated chins (alternated with neutral grip pullups)
3 bodyweight dips
6 50 lb back squats

Managed 26 minutes (+4 over Monday) or 26 sessions before running out of rest time. Actually, I probably could have completed a 27th rep, but that would have likely run into the work time, as well.

Max rest interval was as high as 20 seconds a few times. More often in the 14-18 second range until the final few sets. The goal is to get to 30 minutes with pretty consistent 20 seconds rest time before increasing intensity.

To this end, I’ll probably add reps to the dips first, then the squats, then start adding weight to the chins and dips. Something like:
3 / 3 / 6
3 / 6 / 6
3 / 6 / 9
3 + 10 lb / 6 + 10 lb / 9

Progression is a challenge with limited resources. But this should keep me progressively occupied until late September.

800

FRIDAY

BW: 155.0 lbs
waist: 33 3/4"

Cardio
Incline treadmill walk
3.0 miles / 352 calories / 52:20 minutes

Stopped by my gym to get a replacement key (it’s a 24-hour gym). Learned that the place just had been sold. No major changes; it’s a franchise, after all. But the new owner said he couldn’t get me a new key until Monday.

Noticed a few folks in the gym (around 12:30pm-ish), all had masks “on”, but maybe half were actually wearing them appropriately when I looked over. Unfortunately, that’s a red line for me, so I’ll be picking up my key next week, but it will still be at least a few more weeks before I’m back training indoors with others.

801

SATURDAY

BW: 154.6 lbs
waist: 33 3/4"

Conditioning
One-arm DB snatches @ 25 lbs
26 minutes / 52 sets for 312 total reps
(6 reps right / rest 15 seconds / 6 reps left / rest 15 seconds = two sets)

Missed my weekly average weight by a fraction 155.94 lbs vs target of 155.68. All the same, I reversed the week-on-week weekly average weight trend to the downside for the first time in over a month. All the same, dropping 2-3 pounds in this first week is a relief and a strong start. I’ll settle for a pound or so a week from here until mid-September.

802

SUNDAY

BW: 156.6 lbs
waist: 34"

Goal is to make Sunday my heaviest “weigh-in” of the week. Accomplished that last week; would really like to make that policy.

Target 7-day average weight for this Saturday is 154.23 lbs. Will likely have to step things up a bit since I missed last week’s target (by 0.26 lbs - though down week-over-week by 0.89 lb, basis 7-day average).

Cardio
Incline treadmill walk
3.0 miles / 352 calories / 52:18 minutes

=+=jiu-jitsu logging=+=

Watching a little Third Coast Grappling today … still working my way through it. Happy to see grappling competition. But not a lot of COVID-19 related safety precautions in the audience or the “broadcast booth”. Some masks, but folks are packed in shoulder to shoulder as usual. Saw one woman without a mask in the front row fanning her face. Awesome.

W/re2 on the mat observations: I’m still amazed at how little modern jiu-jitsu competitors control the hip as part of their guard passing strategy. Guard players are twirling around like break dancers these days, and guard passers have decided to deal with it, to fight motion with motion, rather than stop it.

803

SUNDAY

BW: 156.6 lbs
waist: 34"

Goal is to make Sunday my heaviest “weigh-in” of the week. Accomplished that last week; would really like to make that policy.

Target 7-day weight for this Friday is 154.23 lbs. Will likely have to step things up a bit since I missed last week’s target (by 0.26 lbs - thought down week-over-week by ).

Cardio
Incline treadmill walk
3.0 miles / 352 calories / 52:18 minutes

804

MONDAY

BW: 155.6 lbs
waist: 33 3/4"

EMOM Circuit (based on CrossFit WOD “Chelsea”)

30 minutes of:

3 bodyweight pullups
3 bodyweight dips
6 25 lb goblet squats

Got 23 rounds/sets/minutes in this week (+1 over last week). Had about three seconds of rest ahead of the 24th set, so I called it a session. Rest periods ranged as high at 18 seconds in the first half. Keeping the pullups very strict, with a controlled eccentric (I’m using a $100 Power Tower, so I want to be at least a little careful with excessive motion).

Washington state just added to gym restrictions, requiring significantly more distance between patrons, etc. Probably impossible for my small gym to comply; I suspect there will be a lot of skirting the issue.

At any rate, just another sign that when it comes to training in the near-term, I might as well make myself at home here at home. Looking to follow flap’s strategy of a half-way decent end- of-August check-in photo …