Burien Top Team | Training Log

Training Training Logs
1026

TUESDAY

BW: 147.2 lbs
waist: 33 1/2"

OFF

=

WEDNESDAY

BW: 147.8
waist: 33 1/2"

Cardio
Incline treadmill walk
2.5 miles / 306 calories / 43:06 minutes

= several hours later =

Spring Training 1.0, Week 1, Day 2

Lunges
25s 5 sets of 12 reps

Three rounds of:
30 reps 25 lb DB snatches (15 reps each side)
20 reps 25 lb DB thrusters (all sets broken as below)

  • round 1: 10 / 3 / 2 / 2 / 3
  • round 2: 10 / 5 / 5
  • round 3: 12 / 8

Incline treadmill walk
2.5 miles / 303 calories / 43:08 minutes

Had a Diet Coke with dinner. Hadn’t had a Cola beverage with dinner in over a year. Surprised at how delicious it was.

1027

THURSDAY

BW: 148.6 lbs
waist: 33 3/4"

Still out of whack … feels like I’m still recovering a bit from last week’s conference.

Cardio
Incline treadmill walk
3.0 miles / 353 calories / 52:21 minutes

Soreness in lats and pecs from Monday’s session starting to subside a bit. Wednesday’s lunges wrecked me. Left hamstring tight and sore as hell, Left calf also.

1028

FRIDAY

BW: 147.9 lbs
waist: 33 1/2"

Cardio
Incline treadmill walk
2.5 miles / 306 calories / 43:01 minutes

= several hours later =

Spring Training 1.0, Week 1, Day 3

DB stiff leg deadlifts
35s 5 sets of 10

Five rounds of:
30 25lb DB rows (15 reps each side)
20 50lb (total) DB incline bench press

Incline treadmill walk
2.5 miles / 305 calories / 43:03 minutes

1029

SATURDAY

BW: 150.4 lbs
waist: 34"

I’m apparently still in recovery from last week’s sleeplessness and the extra cardio and conditioning focus is only antagonizing my fat loss efforts. Going to switch back to bodybuilder mode starting next week. Today’s workout was more bodybuilding and less Crossfit and I was glad for it. I get a little paranoid about being in shape for jiu-jitsu when the time rolls around and I start wanting to change things up. Bad idea. I’ll get in jiu-jitsu shape when I’m back to doing jiu-jitsu. For now, less fat, more muscle = more bodybuilding less circuit training.

Spring Training 1.0, Week 1, Day 4

Five rounds of:

20 Lateral raises (10 lbs/side)
20 Rear delt raises (10 lbs/side)
20 Band bicep curls
20 Band tricep pressdowns
12 Hanging knee raises

two rounds of warmups not included

1030

SUNDAY

BW: 149.4 lbs
waist: 33 1/2"

Cardio
Incline treadmill walk
3.0 miles / 360 calories / 52:13 minutes

Going to trial my spring bodybuilding program this week before taking some badly needed time off. If all goes well, that will be the program I run through the balance of April and through May up to the Transformation Finale on Memorial Day Weekend.

Focus will be on upper body hypertrophy, especially chest. Same hybrid push/pull format.

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1031

MONDAY

BW: 150.1 lbs
waist: 33 1/2"

Cardio
Incline treadmill walk
2.5 miles / 305 calories / 43:01 minutes

= several hours later =

Spring Training 1.1, Week 1, Day 1

Tricep pressdowns
Green band 3 sets of 20

Overhead tricep extensions
10s 2 of 12
25s 12 / 12 / 9

DB flat bench
25s 2 of 12
35s (RP) 30 / 16 / 9

Single-arm flye
Green band 2 of 20

Dips
BW 3 / 3 / 14 (max reps)

DB flye
25s 2 of 12
35s 8 / 8 / 8

DB lateral raises
10s 3 of 20

DB back squats
45s 3 of 15

Also too: band over-and-backs: 5 sets of 10 reps.

70 minutes start to finish. A sampler of my Spring Program set to start two weeks from today.

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1032

TUESDAY

BW: 149.0 lbs
waist: 33 1/2"

Cardio
Incline treadmill walk
2.5 miles / 300 calories / 43:19 minutes

= several hours later =

Cardio
Incline treadmill walk
2.5 miles / 304 calories / 43:03 minutes

1033

WEDNESDAY

BW: 148.7 lbs
waist: 33 3/4"

Spring Training 1.1, Week 1, Day 2

Standing palms-up bicep curls
Red band 3 sets of 20

Seated DB strict curls
10s 2 of 12
25s 8 / 10 / 10

Chins
BW 2 / 2 / 14 (max reps)

Straight arm pulldowns
Green band 2 of 20

DB rows
25s 2 of 20
35s 2 of 15
drop set (12 rep) 45 / 35 / 25

DB pullovers
10s 2 of 20
25s 10 / 10 / 10

DB high pulls
10s 3 of 20

DB Straight leg deadlifts
35s 3 of 15

Also too, hanging knee raises 5 sets of 12

75 minutes start to finish. One nice thing about keeping the push with the push and the pull with the pull is that it saves time with warmups.

1034

THURSDAY

BW: 148.2 lbs
waist: 33 1/2"

Cardio
Incline treadmill walk
3.0 miles / 376 calories / 51:06 minutes

1035

FRIDAY

BW: 147.8 lbs
waist: 33 3/4"

Spring Training 1.1, Week 1, Day 3

Tricep pressdowns
Green band 3 sets of 20

Overhead DB tricep extensions
10s 12 / 20
25s 12 / 12 / 12

Accidentally did a smaller warm-up set first. No big deal.

Incline DB bench press
25s 2 sets 20
35s (RP) 28 + 11 + 9 = 48

Single-arm flye
Green band 2 sets of 20

Dips
BW 3 / 3 / 16 (max set)

Incline DB flye
25s 2 sets of 12
35s 3 sets of 8

DB rear delt raises
10s 2 sets of 20
25s 3 sets of 8

DB lunges
25s 3 sets of 15

Also too, ab crunches 5 sets of 30

80 minutes start to finish. Pull day tomorrow.

1036

SATURDAY

Off

=

SUNDAY

BW: 150.0 lbs
waist: 34"

Cardio
Incline treadmill walk
3.0 miles / 372 calories / 51:20 minutes

1037

MONDAY

BW: 150.2 lbs
waist: 34"

Spring Training 1.1,Week 1, Day 4

Hammer curls
Red band 3 sets of 20

Seated DB alt curls
10s 2 of 20
25s 12 / 12 / 12

Chins (hammer grip)
BW 2 / 2 / 14 (max)

Straight arm pulldown
Green band 2 of 20

Bent over rows (supinated)
Red band 3 of 20

Lying DB pullovers
10s 2 of 20
25s 8 / 8 / 8

Standing Arnold/DB press
10s 2 of 20
25s 12 / 12 / 12

Lying DB curls
10a 2 of 20
25s 12 / 12 / 12

Also too, ab crunches 5 sets of 30 between exercises. 70 minutes start to finish.

Spending a few days on the island this week for a little R&R. This was my morning workout before we set out. Still playing with it.

I think I can do more volume on the chins. At the same time, I’m reading Chris Aceto’s book on bodybuilding and he is big on using intensity (i.e., higher weight) as a overloading principle rather than volume, especially if volume increases come from additional sets. I’m pretty limited in my resources in ye olde home gym, but when I start up this cycle in earnest in a few days, I’ll focus more on adding weight than adding sets.

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1038

Back from a week’s vacation on the island. Final six week run to the T-ransformation.

SATURDAY

BW: 148.4 lbs
waist: 33 1/4"

Cardio
Incline treadmill walk
3.0 miles / 352 calories / 52:21 minutes

=

SUNDAY

BW: 151.4 lbs
waist: 34"

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

1039

MONDAY

BW: 150.4 lbs
waist: 34"

Spring Training 1.2, Week 1, Day 1

Tricep pressdowns
Green band 2 sets of 25

Overhead triceps extension
10s 2 sets of 25
25s 10 / 10 / 10

Triceps stretch 1 minute per side

My HR got up to 136 bpm during a particularly painful moment in this stretch!

Flat DB bench
25s 2 sets of 25
35s 2 sets of 12
45s 12 / 8 / 8

Single-arm flye
Green band 2 sets of 25

Dips
BW 3 / 6
+25 2 / 4
+25 lbs max 10 reps
BW max reps (no rest) 11
BW max reps (1 min rest) 10

Flat DB flye
25s 11 / 10 / 10

DB rear delt raises
10s 2 sets of 25
25s 10 / 10 / 10

Leg curls
10s 5 sets of 20

Felt cramping when I tried to hold the 25 lb DB between my feet. Will have to practice this some more.

Also too, 5 sets of 30 ab crunches for upper abs. Total workout time approximately 90 minutes.

Used Paul Carter’s 3/50 rep scheme with the overhead tricep extensions, bench press, and flyes just to give me a rep/set structure I’ll be able to work with given limited access to poundage. A long way from 50 in these sets; I think my max 3/50 set was about 31, but that just leaves room to grow …

All these bodybuilding podcasts I’ve been listening to have gotten me re-focused on the integrity of the good rep. “Ask not what you can do to the weight …Instead ask what they weight can do to you!”

Also experimenting with a more dramatic carb on/carb off diet to fuel training days and “starve” recovery days - at least where carbs are concerned. Another PC special, I think. Felt a great pump today in my triceps and pecs; I fear that I under-fuel my workouts much of the time as I cope with carb-phobia.

Tightening up diet some by going low fat for the first time ever. Credit Chris Aceto, Fouad, and PC for the inspiration to give this a shot. Less red meat, less snacking on nuts. More chicken. More fish. More seafood in general (i,e. daily). Taking some selenium to help manage this a bit.

Aiming for a 1500/day net calorie average for the next six weeks into the T-ransformation finale. Yesterday was about 1750 net. Today is about 1100 net with so-so macros (P100 F39 C130). Tomorrow is what CT calls an “AMPK Day”. If I can put in 900 net calories or less, then I’ll be on track going into Wednesday (“mTOR Day”).

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1040

TUESDAY

BW: 150.8 lbs
weight: 34"

Cardio
Incline treadmill walk
3.0 miles / 331 calories / 52:22 minutes

1041

WEDNESDAY

BW: 150.0 lbs
weight: 33 3/4"

Cardio
Incline treadmill walk
2.5 miles / 281 calories / 44:02 minutes

= several hours later =

Spring Training 1.2, Week 1, Day 2

Standing bicep curls
Red band 2 sets of 25

Seated DB curls
10s 2 of 25
25s (3/50) 15 + 13 + 12 = 40 reps

Close grip chins
BW 2 / 4
+25 lbs 2 / 4
+25 lbs max reps 8
(no rest) BW max reps 6
(1 min rest) BW max reps 6

A bit of an issue with the grip. This part of my Power Tower is especially thick and probably not meant for chins. But the actual supinated grips are a little wider than I like, and I don’t feel it in the biceps as much as I’d prefer. So testing this closer grip version. Certainly doing nice things to my forearms …

Straight-arm pulldowns
Green band 2 sets of 25

DB rows
25s 2 sets of 25
35s 2 sets of 15
drop set (12 rep) 45 / 35 / 25

I’ve been switching arms during the drop set, which took off intensity a bit. Now doing all three sets on one side. Vive la difference!

Bent over rows
Red band 2 sets of 25

DB high pulls
10s 2 sets of 25
25s (3/50) 12 + 12 + 12 = 36 reps

DB squats
45s (3/50) 25 + 25

Also too, five sets of 30 hanging knee raises between exercises. Total workout time = 80 minutes.

Really felt this workout, just like Monday’s. Was determined to up the intensity during this six-week run to the T-ransformation Finale. So far, so good.

1042

THURSDAY

BW: 149.0 lbs
waist: 34"

Cardio
Incline treadmill walk
2.5 miles / 280 calories / 44:01 minutes

1043

FRIDAY

BW: 148.5 lbs
waist: 33 3/4"

Cardio
Incline treadmill walk
2.5 miles / 280 calories / 44:01 minutes

= several hours later =

Spring Training 1.2, Week 1, Day 3

Tricep pressdowns
Green band 2 sets of 25

Overhead triceps extension
10s 2 of 25
25s 11 / 11 / 10 (+2)

Triceps stretch 1 minute per side

Incline DB bench
25s 2 of 25
35s 2 of 10
45s (3/50) 14 / 12 / 12 = 38

Single-arm flye
Green band 2 of 25

Dips
BW 3 / 6
+25 lbs 2 / 4
+25 lbs max reps 12
(drop set) BW 10
(1 min rest) BW 10 (+1)

Incline DB flye
10s 2 of 25

DB side laterals
10s 2 of 25

Straight leg deadlift
35s 3 of 15

Also too five sets of 30 ab crunches between exercises for a total of 150 reps. 85 minutes total workout time.

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1044

SATURDAY

BW: 150.0 lbs
waist: 34"

Cardio
Incline treadmill walk
3.0 miles / 345 calories / 53:01 minutes

=

SUNDAY

BW: 150.1 lbs
waist: 34"

Cardio
Incline treadmill walk
3.0 miles / 355 calories / 53:01 minutes

1045

MONDAY

BW: 150.8 lbs
waist: 34"

Standing bicep curls
Red band 2 sets of 25

Seated DB curls
10s 2 sets of 25
25s (3/50) 16 + 15 + 13 = 44 reps (+4)

Chins
BW 2 / 4
+25 lbs 2 / 4
+25 lbs max reps 8
(no rest) BW max reps 6
(1 min rest) BW max reps 6

The final reps on the final set here were tough. Got the clavicle above the bar, but had to visit A Dark Place to get there.

Straight-arm pulldowns
Green band 2 sets of 25

DB rows
25s 2 sets of 25
35s 2 sets of 15
drop set (12 rep) 45 / 35 / 25

DB humble rows
10s 2 sets of 25
25s (3/50) 13 + 16 + 14 = 43 reps

Arnolds / DB press
10s 2 sets of 25
25s (3/50) 16 + 16 + 16 = 48 reps

DB lunges
25s 3 sets of 15

Also too, 5 sets of 15 hanging knee raises (HKRs) between exercises. Right rotator cuff felt a little sore going into today’s workout probably due to the heavy weight on the high pulls last week. Felt better after getting some blood back into the zone. Total workout time = 90 minutes.

Trying (again) to tighten things up heading into the end of May. Got my first jab on Saturday (Team Pfizer). Next one scheduled for late May.

Could be a crazy summer: the woman I work with (two-person team) is going on maternity leave in 30 days, my wife wants to sell the house and move back into the city ASAP … I doubt I’ll be back on the jiu-jitsu mats - and back in a regular, non-garage gym - before all of this dust settles.

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