Zone 2 Cardio Incline treadmill w/16 lb vest
2.5 miles / 385 calories / 42:16 minutes
Max HR 155 / Average HR 134
++ several hours later++
Jiu-Jitsu Training Knee on belly: control and transitions; katagatame (arm triangle)
Drills: 16 minutes
Specific Training: 16 minutes
Live Training: 6 minutes
Zone 1 Cardio Incline treadmill w/16 lb vest
2.5 miles / 341 calories / 42:32 minutes
Max HR 134 / Average HR 123
Great night of training. Loved the details on the katagatame. Was in a bit of a funk with another conference a few weeks away, our move back to Arizona a few months away, and getting my gi, rashguard, shorts, belt, and knee braces swiped from the local laundrymat. Was nice to “get it back” with some nice problem-solving against my toughest training partner - my professor.
Also a nice “2” day in my 5/2 diet. 922 calories = P122 F25 C45
Chins
BW x 8
+15 lbs x 6
+20 lbs x 4 +25 lbs x 9, 9
Cable curls
37 1/2 lbs x 8
47 1/2 lbs x 6
52 1/2 lbs x 4 57 1/2 lbs x 9, 9
Chest-supported horizontal row
130 lbs x 8
140 lbs x 6
150 lbs x 4 160 lbs x 9, 8 (!)
Rear delt machine
100 lbs x 8
115 lbs x 6
125 lbs x 4 130 lbs x 4 1/2, 7
Some soreness in my left shoulder threw me off during the first set, Still getting the range of motion/technique down.
Overall felt very strong today. Some soreness in my right forearm near the elbow. Probably a good idea to end the arm specialization next week as planned.
BW: 149.6 lbs
waist: 33"
Sleep/Score: 6 hrs 41 min / 74
BP: Green (?!)
Conditioning
Zone 2 Cardio Incline treadmill w/16 lb vest
3.6 miles / 565 calories / 60 minutes
Max HR 143 / Average HR 129
BP results were crazy low this morning. Tested later this afternoon and results were similarly much lower than average. A little in the “too good to be true” category. Will keep an eye on it.
Up late watching Game 7 of Kraken v. Stars. Hard to beat playoff hockey. Impossible to beat a Game 7.
BP: Orange
Conditioning | Jiu-Jitsu
Zone 2 Cardio Incline treadmill w/16 lb vest
2.5 miles / 391 calories / 42:16 minutes
Max HR 153 / Average HR 130
++ several hours later ++
Jiu-Jitsu training
4 minutes Drills
12 minutes Specific/Live training
Had to stop short after popping my knee defending an inside heel hook (yes, in the gi). Feels so-so. I went ahead and did my post jiu-jitsu cardio out of a fit of pique more than anything. We’ll see how it feels in the morning. Taking a couple of Tylenol tonight.
This is downstream of having my gear stolen from the laundromat a few weeks ago and not wanting to spend the money on a pair of new knee braces. I guess I got what I didn’t pay for.
Zone 1 Cardio Incline treadmill w/16 lb vest
2.9 miles / 361 calories / 50 minutes
Max HR 126 / Average HR 114
Knee held up during this, though I took the speed and incline down a tiny bit. We’ll see where I stand in the morning.
Going to spend the next week and a half focusing on cardio and shoulder rehab. Woke up with a lot of knee discomfort and stiffness, but felt significantly better by evening. No training tonight. Out of town on business next week. Will be back on the mat in some capacity on the 30th.
T-ransformation 2023 photos coming later today … Had hoped to spend last week burning off extra body fat. But a bum knee and a busier than expected time at the conference kept me away from a pretty decent hotel gym (SF Marriott Marquis, FYI). Brought my protein, though, and was able to avoid losing too much ground.
Programming-wise, I’m looking at this for the next 4-5 weeks as my knee heals up: walking lunges (with Carter’s recommended forward lean) and sissy squats if I can get the form down.
The biggest transformation of the past six months was probably realizing that bodybuilding and conditioning are my top two priorities right now - as opposed to getting stronger in the Big Three.
Even though the decision was based on avoiding an injured area, I liked the focus on not working on chest or shoulders for four weeks, and giving that volume to other lagging areas like arms and upper back. When I’m feeling better shoulder-wise, I’ll do a long specialization that will focus first on chest, and then on shoulders.
I really owe it to myself to try and lose fat around the midsection. I’ve done well in getting my BP lower over the past several weeks. I’m crediting much less red meat, a lot of cardio, and beetroot powder supplementation. But I’d really like to see what I’d look like with a 32" waist - which is probably six pounds from here.
Hypertrophy W6 D1
Warmup Rower
5:05 minutes / 1160m / 70 calories
Triceps/Legs
Seated dips
155 lbs x 8
175 lbs x 6
195 lbs x 4 225 lbs x 9, 9 (!)
DB PJR Pullover
60 lbs x 8
65 lbs x 6
70 lbs x 4 75 lbs x 9 (!), 6
Triceps stretch
60 seconds each arm
Glute Kickback machine
110 lbs x 8
130 lbs x 6
150 lbs x 4 170 lbs x 9 110 lbs x 20
Walking Lunges (one minute rest between sets)
BW x 20
BW x 15
BW x 15
Quad stretch
60 seconds each leg
Zone 1 Cardio Incline treadmill w/16 lbs vest
2.0 miles / 268 calories / 33:31 minutes
Going to experiment with intra/peri-workout supplementation, taking 30g of carbohydrates 30 minutes into my weight training workouts. Right now, that would be after my warmup and between my first and second exercise.
The formula Jeff Nippard recommends is 0.5g carbs per minute, starting 30 minutes in, for workouts lasting longer than an hour. I’m averaging 90-100 minutes per session, and taking all working sets to failure, so I wonder if a little extra fuel might help keep gains on track. I’ve been feeling a touch of fatigue going into my fourth/final exercise, as well. This might help fix that.
