WEDNESDAY
BW: 153.4 lbs
waist: 33 3/4"
1506 calories = P142 F81 C47
Alsruhe RPM Full Body W5 D4
Warmup
2-minute row sprints + 5 box jumps x 3
2:06 minutes / 492m / 30 calories
2:06 minutes / 507m / 31 calories
2:05 minutes / 506m / 31 calories
Squat (L)
bar x 10
95 lbs x 8
10 minutes EMOM 110 lbs x 5
Abs crunch
5 minutes EMOM +25 lbs x 10
Swiss bar bent over rows (M)
bar x 10
65 lbs x 8
10 minutes EMOM 75 lbs x 4
Abs crunch
5 minutes EMOM +25 lbs x 10
Swiss bar bench press (H)
bar x 10
65 lbs x 8
85 lbs x 5
105 lbs x 3
10 minutes EMOM 120 lbs x 3
1 Like
THURSDAY
BW: 154.4 lbs
waist: 34"
1211 calories = P83 F74 C48
Cardio
Incline treadmill walk
3.02 miles / 445 calories / 48:03 minutes
2 Likes
FRIDAY
BW: 153.2 lbs
waist: 34"
2034 calories = P110 F102 C106
Alsruhe RPM Full Body W6 D1
Warmup
2-minute row sprints + 5 broad jumps superset x 3
2:06 minutes 486m 29 calories
2:07 minutes 491m 29 calories
2:06 minutes 497m 30 calories
Felt sluggish during these and a little lethargic during the rest of the session, as well. Teo says that conditioning is the first casualty of a low calorie diet. Glad that Friday is my maintenance+ day.
Deadlift (M)
bar x 10
95 lbs x 8
135 lbs x 5
10 minutes EMOM 165 lbs x 4
HLRs
5 minutes BW x 5
Pullups (H)
BW x 5
10 minutes EMOM +25 lbs x 3
HLRs
5 minutes EMOM BW x 5
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
2 Likes
SATURDAY
BW: 152.4 lbs
waist: 34"
TBA calories = P1 F2 C3
Alsruhe RPM Full Body W6 D2
Warmup
Skipped. Rower occupied. Will add the sprints to tomorrow’s cardio session.
Squat (H)
bar x 10
95 lbs x 8
135 lbs x 5
10 minutes EMOM 160 lbs x 3
Swiss bar rows (L)
bar x 10
10 minutes EMOM 60 lbs x 5
Swiss bar bench (M)
bar x 10
65 lbs x 8
85 lbs x 5
10 minutes EMOM 100 lbs x 4
2 Likes
SUNDAY
BW: 155.0 lbs
waist: 34"
Cardio
2-minute row sprints x 3
2:06 minutes / 27 calories / 475m
2:05 minutes / 29 calories / 489m
2:06 minutes / 29 calories / 490m
Incline treadmill walk
3.01 miles / 436 calories / 49:01 minutes
2 Likes
MONDAY
BW: 155.2 lbs
waist: 34"
1413 calories = P102 F76 C79
Alsruhe RPM Full Body W6 D3
Warmup
2-minute row sprints + 5 broad jumps superset x 3
2:06 minutes / 31 calories / 505m
2:05 minutes / 31 calories / 502m
2:06 minutes / 31 calories / 508m
Deadlift (L)
bar x 10
95 lbs x 8
10 minutes EMOM 135 lbs x 5
Pullups (M)
BW x 5
10 minutes EMOM +15 lbs x 4
OHP (H)
bar x 10
65 lbs x 8
75 lbs x 5
10 minutes EMOM 85 lbs x 3
2 Likes
TUESDAY
BW: 154.2 lbs
waist: 34"
1353 calories = P138 F72 C42
Cardio
Incline treadmill walk
3.01 miles / 438 calories / 49:01 minutes
2 Likes
WEDNESDAY
BW: 152.2 lbs
waist: 33 3/4"
1661 calories = P150 F83 C81
Alsruhe RPM Full Body W6 D4
Warmup
2-minute row sprints + 5 box jumps superset x 3
2:05 minutes / 500m / 30 calories
2:05 minutes / 517m / 33 calories
2:06 minutes / 508m / 31 calories
Squat (M)
bar x 10
95 lbs x 8
115 lbs x 5
10 minutes EMOM 130 lbs x 4
Abs crunch
5 minutes EMOM BW x 10
Swiss bar bent over row (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
Abs crunch
5 minutes EMOM BW x 10
Swiss bar bench (L)
bar x 10
60 lbs x 8
10 minutes EMOM 70 lbs x 5
2 Likes
THURSDAY
BW: 152.8 lbs
waist: 33 3/4"
Cardio
Incline treadmill walk
3.03 miles / 429 calories / 49:01 minutes
Watched a couple of Charles “Do Bronx” Oliveira fights on UFC Fight Pass during cardio - his matches against Kevin Lee, Jim Miller, Michael Chandler, and the first round of his title defense against Poirier.
May start doing more of this; I enjoyed catching up on old fights and watching a contender work his way to the title (and defense thereof).
3 Likes
FRIDAY
BW: 153.6 lbs
waist: 33 3/4"
Alsruhe RPM Full Body W7 D1
Warmup
2-minute row sprints + 5 broad jumps superset x 3
2:07 minutes / 517m / 33 calories
2:06 minutes / 498m / 30 calories
2:06 minutes / 520m / 34 calories
Deadlift (H)
bar x 10
95 lbs x 8
135 lbs x 5
175 lbs x 3
10 minutes EMOM 205 lbs x 3
HLRs
5 minutes EMOM BW x 5
Pullups (L) rotating grips
10 minutes EMOM BW x 5
HLRs
5 minutes EMOM BW x 5
OHP (M)
bar x 10
65 lbs x 8
10 minutes EMOM 80 lbs x 4
4-count hold at the end of the final rep of the each set
First day of the final three-week wave. Will do day 2 on Saturday, then OOO for a week on business.
Going to miss listening to these guys for awhile …
2 Likes
SATURDAY
BW: 153.4 lbs
waist: 33 3/4"
1854 calories = P83 F80 C154
Cardio
Incline treadmill walk
3.03 miles / 429 calories / 49:01 minutes
Weight loss continues at a great pace; weekly average was down a pound. I tend to lose weight when out of town on business, so there’s an incentive to get as low as possible before I go to leverage the trend. Hoping to be < 150 lbs when I return home a week from today. Goal is a 33" waist by June 1st, which suggests I’ve got about another four pounds to lose over the next two and a half weeks.
Watched some early Jon Jones UFC fights on Fight Pass during cardio: Guzmao, Vera, Matyushenko …
2 Likes
SUNDAY
BW: 152.2 lbs
waist: 34 1/4"
Alsruhe RPM Full Body W7 D2
Warmup
2-minute row sprints + 5 box jumps superset x 3
2:06 minutes / 482m / 28 calories
2:06 minutes / 499m / 30 calories
2:06 minutes / 503m / 31 calories
Squat (L)
bar x 10
95 lbs x 8
110 lbs x 5
10 minutes EMOM 120 lbs x 5
Swiss bar bent over row (M)
bar x 10
65 lbs x 8
10 minutes EMOM 80 lbs x 4
four-count hold at the top of each rep
Swiss bar bench (H)
bar x 10
65 lbs x 8
85 lbs x 5
105 lbs x 3
10 minutes EMOM 125 lbs x 3
followed by
Cardio
Incline treadmill walk
1.5 miles / 201 calories / 25:07 minutes
Taking a week-long break from the program while I go out of town on business. Will do what I can in the hotel gym for a few days, then back at it next Monday for the final 10 sessions of RPM Full Body.
Still thinking about what comes next. Want to go heavier and slow the pace back down for a few weeks. Considering both CT’s 8/6/4 version of 5/3/1 and his Russian Strength Skill “doubles and triples” program.
1 Like
MONDAY
BW: 153.0 lbs
waist: 33 1/2"
Day off - took a 30 minute walk to the beach and back.
TUESDAY
BW: 153.2 lbs
Travel day - no training
WEDNESDAY
waist: 33 3/4"
Alsruhe Hotel Workout
3 minutes BW squat AMRAP
3 minutes Red band seated horizontal row AMRAP
3 minutes Yellow band standing “floor press” AMRAP
2 minutes rest
2 minutes BW squat AMRAP
2 minutes Red band seated horizontal row AMRAP
2 minutes Yellow band standing “floor press” AMRAP
2 minute rest
1 minute BW squat AMRAP
1 minute Red band seated horizontal row AMRAP
1 minute Yellow band standing “floor press” AMRAP
2 Likes
SUNDAY
BW: 153.8 lbs
waist: 34"
1789 calories = P112 F80 C71
Cardio
Incline treadmill walk
3.03 miles / 434 calories / 49:02 minutes
Back from business in San Francisco. Two weeks left in the Transformation. A lot of work to do and 99% of it outside the gym.
As far as gym work goes, halfway through Week 7 of Alsruhe’s RPM Full Body program. 10 more sessions to go.
2 Likes
MONDAY
BW: 153.6 lbs
waist: 34"
1492 calories = P125 F76 C54
Alsruhe RPM Full Body W7 D3
Deadlift (M)
bar x 10
95 lbs x 8
135 lbs x 5
155 lbs x 3
10 minutes EMOM 175 lbs x 4
HLRs
5 minutes EMOM BW x 5
Pullups (H)
BW x 5
10 minutes EMOM +25 lbs x 3
HLRs
5 minutes EMOM BW x 5
OHP (L)
bar x 10
10 minutes EMOM 65 lbs x 5
5-count hold overhead on the final rep of each set
Skipped warmup. Will add row sprints and jumps to Tuesday cardio session.
2 Likes
TUESDAY
BW: 151.8 lbs
waist: 33 3/4"
Cardio
Incline treadmill walk
3.02 miles / 432 calories / 49:02 minutes
Watched Gordon Ryan’s Back Escapes series during cardio. Emphasis on creating misalignment. Focus on hand fighting, using the opposite hand with thumb-in grip as the primary defense against the choking arm and the same-side hand with a monkey grip on the choking arm as the secondary. Stripping grips (“pour it out”) and dealing with a locked in choke. Creating friction for “sticky grips.”
Need to set a date certain for my return to the mat. Eyeballing June 14th.
2 Likes
WEDNESDAY
BW: 152.8 lbs
waist: 33 3/4"
2056 calories = P150 F91 C74
Classic late night binge, added 600+ calories after 9pm. Will have to pull back hard tomorrow.
Alsruhe RPM Full Body W7 D4
Warmup
2-minute row sprints + 5 box jumps superset x 3
2:07 minutes / 496m / 30 calories
2:06 minutes / 504m / 31 calories
2:06 minutes / 515m / 32 calories
Squat (H)
bar x 10
95 lbs x 8
135 lbs x 5
155 lbs x 3
10 minutes EMOM 170 lbs x 3
Swiss bar bent over row (L)
bar x 10
10 minutes EMOM 65 lbs x 5
5-count hold at the top of each rep
Swiss bar bench press (M)
bar x 10
65 lbs x 8
85 lbs x 5
10 minutes EMOM 105 lbs x 4
It’s going to be hard to give this program up when the time comes to switch. Really enjoying being able to stick with my main lifts (deadlift, squat, pullup, row, bench, OHP) and just do them in a different way. The quicker pace and the return of bar speed on every single rep have a “manual labor” feel that I appreciate.
3 Likes
THURSDAY
BW: 152.8 lbs
waist: 34"
1341 calories = P117 F70 C58
Cardio
Incline treadmill walk
3.05 miles / 442 calories / 49:03 minutes
2 Likes
FRIDAY
BW: 153.4 lbs
waist: 33 3/4"
2193* calories = P125 F77 C183
Belated birthday dinner at a favorite Italian restaurant with Mrs. Burien Top Team
Alsruhe RPM Full Body W8 D1
Warm up
2-minute row sprints + 5 broad jumps superset x 3
2:06 minutes / 495m / 30 calories
2:07 minutes / 473m / 27 calories (I didn’t realize the clock had started!)
2:06 minutes / 502m / 31 calories
Deadlift (L)
bar x 10
95 lbs x 8
125 lbs x 5
10 minutes EMOM 145 lbs x 5
Abs crunches
5 minutes EMOM +25 lbs x 10
Pullups (M)
BW x 5
10 minutes EMOM +15 lbs x 4
Abs crunches
5 minutes EMOM +25 lbs x 10
OHP (H)
bar x 10
60 lbs x 8
70 lbs x 5
80 lbs x 3
10 minutes EMOM 90 lbs x 3
3-count hold on the final rep of each set
2 Likes
SATURDAY
BW: 155.0 lbs
waist: 34"
1958 calories = P118 F81 C133
*A little more birthday celebration with Cupcake Royale
Alsruhe RPM Full Body W8 D2
Warmup
2-minute row sprints + 5 box jumps superset x 3
2:06 minutes / 483m / 28 calories
2:06 minutes / 492m / 29 calories
2:06 minutes / 500m / 30 calories
Squats (M)
bar x 10
95 lbs x 8
125 lbs x 5
10 minutes EMOM 140 lbs x 4
Swiss bar bent over row (H)
bar x 10
60 lbs x 8
80 lbs x 5
10 minutes EMOM 90 lbs x 3
3-count hold at the top of each rep
Swiss bar bench (L)
bar x 10
65 lbs x 8
10 minutes EMOM 75 lbs x 4
I’ve actually started watching FloGrappling’s version of “The Ultimtate Fighter” called “Who’s Next?” Never been a big fan of the in-house hi-jinks stuff, but the matches are pretty entertaining …
2 Likes