THURSDAY
BW: 155.4 lbs
waist: 34"
Cardio
Incline treadmill walk
3.02 miles / 432 calories / 49:01 minutes
Calories 1781. P117 F98 C66. Maintenance calories for me is around 1800.
1 Like
FRIDAY
BW: 155.0 lbs
waist: 33 1/2"
Alsruhe RPM Full Body W3, D1
Warmup
2-minute row sprints + 5 broad jumps superset x 3
Top sprint: 2:06 minutes / 482m / 29 calories
Deadlift (M)
bar x 10
95 lbs x 8
135 lbs x 5
10 minutes EMOM 152 lbs x 4
Pullups (H)
BW x 5
10 minutes EMOM +25 lbs x 3
OHP (L)
bar x 10
10 minutes EMOM 55 lbs x 5
five-count overhead hold at the top of the final rep of the set
Cooldown
Incline treadmill walk
2.0 miles / 288 calories / 32:01 minutes
Training time: 65 minutes (including warmup, but not cooldown). Still experimenting with intensifiers. Final week of wave 1.
2 Likes
SATURDAY
BW: 154.6 lbs
waist: 34"
Alsruhe RPM Full Body W3 D2
Warmup
2-minute row sprints + 5 box jumps superset x 3
Top sprint: 2:06 minutes / 495m / 30 calories
Squat (H)
bar x 10
95 lbs x 8
135 lbs x 5
10 minutes EMOM 150 lbs x 3
Swiss bar row (L)
bar x 10
10 minutes EMOM 55 lbs x 5
5-count hold at the top of each rep
Swiss bar bench (M)
bar x 10
65 lbs x 8
85 lbs x 5
10 minutes EMOM 95 lbs x 4
2 Likes
SUNDAY
BW: 154.6 lbs
waist: 34"
Cardio
Incline treadmill walk
3.00 miles / 434 calories / 48:05 minutes
2 Likes
MONDAY
BW: 157.6 lbs
waist: 34"
It’s Sunday night. After gradually drifting toward a more normal body weight courtesy of a largely anxiety-free week off, I’m standing at the precipice of tax day and the first of ten days running the shop solo. So what am I doing at 11pm? Eating, of course!
Alsruhe RPM Full Body W3 D3
Warmup
2-minute row sprints + 5 broad jumps superset x 3
Best sprint: 2:06 minutes / 504m / 31 calories (PR)
Deadlift (L)
bar x 10
95 lbs x 8
10 minutes EMOM 125 lbs x 5
HLRs
5 minutes EMOM BW x 5
Pullups (M)
BW x 5
10 minutes EMOM +15 lbs x 4 (!)
HLRs
5 minutes EMOM BW x 5 (!)
OHP (H)
bar x 10
65 lbs x 8
10 minutes EMOM 77 lbs x 3
3-count hold at the top of the final rep of each set
5 band over-and-backs after each set
1282 calories = P 120 F 74 C 21
2 Likes
TUESDAY
BW: 156.6 lbs
waist: 34"
Cardio
Incline treadmill walk
3.0 miles / 434 calories / 48:05 minutes
1099 calories = P 109 F59 C38
Second day in a row with no alcohol; no calories after 8pm
2 Likes
WEDNESDAY
BW: 156.0 lbs
waist: 33 3/4"
Going to put my calories at the top of the post because my BW and waist don’t seem to be noticing …
1321 calories = P138 F70 C29
Day three booze-free; calorie cutoff: 8:30pm
Alsruhe RPM Full Body W3 D4
Warmup
2-minute row sprints + 5 box jumps superset x 3
Top sprint: 2:07 minutes / 512m / 32 calories
Squat (M)
bar x 10
85 lbs x 8
100 lbs x 5
10 minutes EMOM 120 lbs x 4
Swiss bar bent over row (H)
bar x 10
10 minutes EMOM 85 lbs x 3
3-count hold at the top of each rep
Swiss bar bench (L)
bar x 10
10 minutes EMOM 65 lbs x 4
My shoulder injury from September has me starting with a low base in the bench (to say nothing of the fact that I’m using a Swiss bar in the first place). Today’s workout felt especially light. I suspect that will be the case as my shoulder heals up. I need to get more regular with my rehab …
End of Wave 1 (of 3). Squat and deadlift will go up by 10 lbs. Everything else except for pullups will go up by 5 lbs. Pullups will stay the same since there were broken sets.
3 Likes
Yeah nine weeks is fine. You might even want to consider something totally different between templates like moderate T Nation program, bro-split type stuff even.
If want to go all neversate …something like 531 for main lift then this below for assistance is a good bridge also…
I’d be careful with the crazy low calories btw might be asking for injury/burnout etc as the program gets tougher.
-Dont want to sacrifice intensity either, let the conditioning nature of the program do the work
1 Like
Thanks! I’ve tried one of these workouts before as a “morning starter” and liked it a lot.
1 Like
THURSDAY
BW: 155.2 lbs
waist: 34"
1246 calories = P136 F68 C41
Cardio
Incline treadmill walk
3.05 miles / 443 calories / 49:02 minutes
Tried to do film study with the IBJJF Pan American championships, but either my iPad or the gym WiFi can’t handle the feed. I suspect it’s the latter.
With six weeks to go in the Transformation, I was making good progress until three weeks ago. Gained back half the weight lost this year during my recovery from what was probably a mild case of COVID on returning home from London.
Still no weekday night alcohol nor calories after 8:30pm. Weight is tracking almost identically to last week’s, when there were no such interventions.
1 Like
FRIDAY
BW: 153.2 lbs
waist: 33 3/4"
2073 calories = P131 F104 C86
Ribeye for breakfast, lamb burger and fries for dinner …
Alsruhe RPM Full Body W4 D1
Warmup
2 minute row sprints + 5 broad jumps supersest x 3
Top sprint: 2:06 minutes / 499m / 30 calories
Deadlift (H)
bar x 10
95 lbs x 8
135 lbs x 5
175 lbs x 3
10 minutes EMOM 195 lbs x 3
Pullups (L)
10 minutes EMOM BW x 5 (!)
OHP (M)
bar x 10
10 minutes EMOM 75 lbs x 4
4-count hold at the top of the final rep of each set
1 Like
SATURDAY
BW: 153.4 lbs
waist: 33 3/4"
2005 calories = P110 F70 C152
Five and a half pounds to go, but already smells like …
Alsruhe RPM Full Body W4 D2
Squat (L)
bar x 10
95 lbs x 8
10 minutes EMOM 110 lbs x 5
Swiss bar bent over row (M)
bar x 10
65 lbs x 8
10 minutes EMOM 75 lbs x 4
4-count hold at the top of each rep
Swiss bar bench (H)
bar x 10
65 lbs x 8
95 lbs x 5
110 lbs x 3
10 minutes EMOM 120 lbs x 3
Cool down
2-minute row sprints + five 24" box jumps superset x 3
2:06 minutes / 496m / 30 calories
2:06 minutes / 480m / 28 calories
2:06 minutes / 499m / 30 calories
2 Likes
SUNDAY
BW: 155.2 lbs
waist: 33 3/4"
Day Off
MONDAY
BW: 156.6 lbs
waist: 34"
1538 calories = P122 F86 C45
Alsruhe RPM Full Body W4 D3
Warmup
2-minute row sprints + 5 broad jumps superset x 3
2:07 minutes / 475m / 27 calories
2:06 minutes / 496m / 30 calories
2:07 minutes / 513m / 32 calories
Deadlift (M)
bar x 10
95 lbs x 8
135 lbs x 5
10 minutes EMOM 160 lbs x 4
Pullups (H)
BW x 5
10 minutes EMOM +25 lbs x 3
OHP (L)
bar x 10
10 minutes EMOM 60 lbs x 5
5-count hold at the top of the final rep of each set
Today felt like a pretty good day diet-wise. I’m throwing more than a few axes simultaneously: intermittent fasting, Atkins 40, AMPK days … or at least trying to. The AMPK days are the toughest to pull off.
I’m also following one of Coach Thib’s recommendations: more white meat and less red.
2 Likes
TUESDAY
BW: 155.4 lbs
waist: 33 3/4"
1396 calories = P 174 F 66 C 29
Cardio
Incline treadmill walk
3.03 miles / 434 calories / 49:01 minutes
Updated calories this morning after an anxiety-induced late night snack of peanuts and a drumstick.
2 Likes
WEDNESDAY
BW: 154.4 lbs
waist: 33 3/4"
1666 calories = P149 F87 C59
Alsruhe RPM Full Body W4 D4
Warmup
2-minute row sprints + 5 box jumps superset x 3
2:06 minutes 498m 30 calories
2:06 minutes 511m 32 calories
2:07 minutes 509m 31 calories
Squat (H)
bar x 10
95 lbs x 8
135 lbs x 5
10 minutes EMOM 160 lbs x 3
Swiss bar bent over row (L)
bar x 10
10 minutes EMOM 60 lbs x 5
5-count hold at the top of each rep
Swiss bar bench (M)
bar x 10
65 lbs x 8
85 lbs x 5
10 minutes EMOM 100 lbs x 4
2 Likes
THURSDAY
BW: 154.2 lbs
waist: 33 3/4"
1503 calories = P180 F66 C52
Cardio
Incline treadmill walk
3.02 miles / 432 calories / 48:01 minutes
Updated calories (again) due to late night mini-binge.
2 Likes
FRIDAY
BW: 154.2 lbs
waist: 33 3/4"
Three days in a row at the same weight convinced me to try out the Carbon app instead of relying on MyFitnessPal. We’ll see how the first month goes. 30 days to the Transformation deadline!
1488 calories = P143 F68 C68
Alsruhe RPM Full Body, W5 D1
Warmup
2-minute row sprints + 5 broad jumps superset x 3
2:07 minutes 500m 30 calories
2:06 minutes 503m 31 calories
2:07 minutes 508m 31 calories
Deadlift (L)
bar x 10
95 lbs x 8
10 minutes EMOM 135 lbs x 5
HLRs
5 minutes EMOM BW x 5
Pullups (M)
BW x 5
10 minutes EMOM +15 lbs x 4
(broken midway by conversation with trainer for about five minutes)
HLRs
5 minutes EMOM BW x 5
OHP (H)
bar x 10
65 lbs x 8
75 lbs x 5
10 minutes EMOM 85 lbs x 3
3-count hold at the top of each set
2 Likes
SATURDAY
BW: 153.8 lbs
waist: 33 3/4"
2014 calories = P52 F66 C146
Day off
SUNDAY
BW: 156.6 lbs
waist: 34 1/4"
“Hello? Velocity Diet? It’s me, burientopteam …”
1209 calories = P83 F74 C44
Alsruhe RPM Full Body: W5 D2
Warmup
2-minute row sprints + 5 box jumps superset x 3
2:06 minutes 497m 30 calories
2:06 minutes 491m 29 calories
2:06 minutes 512m 32 calories
Squat (M)
bar x 10
95 lbs x 8
115 lbs x 5
10 minutes EMOM 130 lbs x 4
Swiss bar bent over rows (H)
bar x 10
65 lbs x 8
75 lbs x 5
10 minutes EMOM 85 lbs x 3
3-count hold at the top of each rep
Swiss bar bench (L)
bar x 10
60 lbs x 8
10 minutes EMOM 70 lbs x 5
–plus–
Cardio
Incline treadmill walk
3.02 miles / 445 calories / 48:02 minutes
2 Likes
MONDAY
BW: 156.8 lbs
waist: 34”
1230 calories = P132 F51 C43
Alsruhe RPM Full Body W5 D3
(Skipped warmup. Rower was occupied.)
Deadlift (H)
bar x 10
95 lbs x 8
135 lbs x 5
175 lbs x 3
10 minutes EMOM 195 lbs x 3
Pullups (L)
10 minutes EMOM BW x 5
OHP (M)
bar x 10
65 lbs x 8
10 minutes EMOM 75 lbs x 4
4-count hold at the top of the final rep of each set
2 Likes
TUESDAY
BW: 156.4 lbs
waist: 33 1/2"
1301 calories = P107 F77 C56
Cardio
Incline treadmill walk
3.0 miles / 375 calories / < 50 minutes
Interrupted midway by urgent, low-carb induced WC break …
Spent session watching some videos on aggressive dieting by fitness influencer Eugene Teo. It really gets at something that’s been bugging me for awhile about the long, slow approach to dieting. Felt a little validating about the approach that I’m taking to try and catch back up with the weight loss trend I’d been on until late March (the London trip and COVID) when I’d gotten down to 152-151 lbs.
2 Likes