WEDNESDAY
BW: 150.0 lbs
waist: 33 1/2"
BP: Yellow
Hypertrophy W6 D3
Warmup
Rower
5:06 minutes / 1116m / 65 calories
Triceps/Legs
Triceps pressdown
37 1/2 lbs x 8
47 1/2 lbs x 6
57 1/2 lbs x 4
62 1/2 lbs x 7 1/2 (!), 7 (!)
Overhead triceps extension
37 1/2 lbs x 8
47 1/2 lbs x 6
52 1/2 lbs x 4
57 1/2 lbs x 9 (!), 6 (!)
Struggling to load this properly. Need to check out a video on setting up this position without getting tossed around like a puppet on a string.
Triceps stretch
60 seconds each arm
Hip thrust machine
BW x 10
50 lbs x 8
95 lbs x 6
145 lbs x 4
165 lbs x 6, 4
Felt a lot like the leg curls did until I got the positioning right. Need to work on getting a tighter grip for my smaller frame. I think the seat is a little low.
Leg extensions
120 lbs x 10
150 lbs x 8
170 lbs x 6
190 lbs x 4
210 lbs 9 (!)
130 lbs x 17 +3
4 Likes
THURSDAY
BW:
waist: 33 1/2"
BP: Orange
Took the day off. Happy Birthday to Me. 56 and counting.
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FRIDAY
BW: 150.4 lbs
waist: 33 1/2"
BP: Yellow
Hypertrophy W6 D4
Warmup
Stairmill
45 floors (713 steps) / 10:27 minutes / 101 calories
Back/Biceps
Lat pulldown machine (w/straps)
130 lbs x 8
150 lbs x 6
170 lbs x 4
190 lbs x 9, 9
Rope hammer curls
37 1/2 lbs x 8
47 1/2 lbs x 6
57 1/2 lbs x 4
62 1/2 lbs x 9, 9 (!)
Chest-supported horizontal row (w/straps)
130 lbs x 8
145 lbs x 6
160 lbs x 4
170 lbs x 8 1/2 (!), 9 (!)
Rear delt machine
115 lbs x 8
125 lbs x 6
135 lbs x 4
145 lbs x 9, 9 (!)
Tried using straps with my major pulls per advice from guys like Paul Carter. Not necessarily a game changer in terms of weight moved - though it helped. The main benefit was allowing me to focus on the contraction in my back rather than the endurance of my grip. Will keep at it. Really enjoyable Friday afternoon training in a mostly empty gym.
3 Likes
SATURDAY
BW: 149.2 lbs
waist: 33 1/2"
BP: Yellow
Conditioning
Zone 2 Cardio
Incline treadmill w/16 lb vest
2.5 miles / 391 calories / 42:16 minutes
3 Likes
SUNDAY
BW: 151.4 lbs
waist: 34"
BP: Orange
Hypertrophy W7 D1
Warmup
Rower
5:05 minutes / 1115m / 65 calories
Triceps/Legs
Seated dip
175 lbs x 8
195 lbs x 6
215 lbs x 4
235 lbs x 9, 7 (!)
DB Skullcrusher
60 lbs x 8
65 lbs x 6
70 lbs x 4
75 lbs x 8 1/2 (!), 8
Triceps ninja stretch
60 seconds each arm
Glute kickback machine
120 lbs x 8s
140 lbs x 6s
160 lbs x 4s
180 lbs x 9s
120 lbs x 20s
Walking lunges (50 total)
BW x 25 (!), 25
Quad stretch
60 seconds each leg
4 Likes
MONDAY
BW: 154.4 lbs
waist: 33 1/2"
BP: Yellow
Hypertrophy W7 D2
Warmup
Stairmill
10:52 minutes / 45 floors (715 steps) / 101 calories
Back/Biceps
Pullups
BW x 8
+10 lbs x 6
+20 lbs x 4
+30 lbs x 9, 6 (!)
Cable curls (wide grip)
47 1/2 lbs x 8
57 1/2 lbs x 6
62 1/2 lbs x 4
67 1/2 lbs x 6 (!), 5
Chest-supported horizontal row
130 lbs x 8
150 lbs x 6
170 lbs x 4
180 lbs x 6, 6
Rear delt machine
125 lbs x 8
135 lbs x 6
145 lbs x 4
155 lbs x 5 1/2, 4 1/2 (!)
4 Likes
TUESDAY
BW: 149.4 lbs
waist: 33 3/4"
BP: Red
Conditioning | Jiu-Jitsu
Zone 1 Cardio
Incline treadmill w/16 lb vest
2.1 miles / 281 calories / 35:07 minutes
+=+ several hours later +=+
Jiu-Jitsu training
Drills: 45 minutes
Went for a half hour walk through the neighborhood before cardio today to be by myself and think through things a little. Was feeling especially sad and sentimental about leaving Seattle in a few weeks. Of course, it was a truly spectacular late spring/early summer day here, the kind of day that makes it hard to believe I’ve ever lived in a more beautiful place. Still think the move is the best thing. But, damn, today was a tear-jerker.
Was nice to be on the mat for the first time since I sprained (?) my knee. Worked with an older (60s) white belt who was very new. There’s something about working with white belts that really helps heal me. I think it’s the gratitude, to be honest. I go through much of life feeling relatively taken for granted for a variety of reasons - many of them self-induced. But white belts are so often eager to learn - and positively thrilled to get to train with a black belt. You can feel it. I can feel it. And more often than not, it is just what the witch doctor ordered.
BP back in the bad zone - just like it was during conference week last month. Hopefully just a one or two-off.
4 Likes
WEDNESDAY
BW: 150.0 lbs
waist: 33 1/4"
BP: Orange
Rest Day
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THURSDAY
BW: 150.4 lbs
waist: 33 1/4"
BP: Orange
Jiu-Jitsu | Conditioning
Jiu-Jitsu training
No activity - tutored white belts in-class
Zone 1 Cardio
Incline treadmill walk 16 lb/vest
2.1 miles / 281 calories / 35:09 minutes
3 Likes
FRIDAY
BW: 148.8 lbs
waist: 33 1/4"
BP: Green (?!)
Hypertrophy W7 D3
Warmup
Rower
5:07 minutes / 1084m / 61 calories
Triceps/Legs
Pressdowns
37 1/2 lbs x 8
47 1/2 lbs x 6
57 1/2 lbs x 4
62 1/2 lbs x 9, 9
Overhead extensions
37 1/2 lbs x 8
47 1/2 lbs x 6
57 1/2 lbs x 4
62 1/2 lbs x 9 (!), 9 (!)
Triceps stretch
60 seconds each arm
Hip thrust machine
BW x 10
50 lbs x 8
95 lbs x 6
145 lbs x 4
165 lbs x 7
50 lbs x 20 (!)
Leg extensions
130 lbs x 10
150 lbs x 8
170 lbs x 6
190 lbs x 4
220 lbs x 5
130 lbs x 15 + 5
Quad stretch
60 seconds each leg
4 Likes
SATURDAY
Rest Day
+=+
SUNDAY
BW: 153.8 lbs
waist: 34"
BP: Yellow
Conditioning
Rower
8:07 minutes / 1659m / 92 calories
2 min rest
6:07 minutes / 1275m / 71 calories
2 min rest
4:05 minutes / 874m / 50 calories
2 min rest
2:05 minutes / 494m / 30 calories
Zone 1 Cardio
Incline treadmill walk w/16 lb vest
2.1 miles / 281 calories / 35:08 minutes
Rower workout inspired by @ironwarrior25
3 Likes
MONDAY
BW: 153.0 lbs
waist: 34 1/2"
BP: Orange
Hypertrophy W7 D4
Warmup
Stairmill
11 minutes / 45 floors (724 steps) / 102 calories
Back/Biceps
Pulldowns (w/straps)
140 lbs x 8
160 lbs x 6
180 lbs x 4
200 lbs x 9, 9
Neutral grip rope hammer curls
37 1/2 lbs x 8
47 1/2 lbs x 6
57 1/2 lbs x 4
67 1/2 lbs x 7, 7 (!)
Chest-supported horizontal row (w/straps)
140 lbs x 8
150 lbs x 6
160 lbs x 4
170 lbs x 9 (!), 9 (!)
Rear delt machine
125 lbs x 8
135 lbs x 6
145 lbs x 4
155 lbs x 6
125 lbs (WM) 6 + 6 + 6 + 2
Really struggled to complete a Widowmaker. Not even close. May just have to do a drop set.
Discovered a great hack to enable me to use (mostly to tighten) my straps on the neoprene (or whatever) grips on the vertical and horizontal pulling machines. A strip of paper towel wrapped around the handle reduces the friction so I can motorcycle-grip the handles and tighten the straps one-handed.
3 Likes
Hypertrophy Programming
My current strategy to build my shoulders is to train everything except shoulders.
3 Likes
TUESDAY
BW: 153.4 lbs
waist: 34"
BP: Red
Rest/Bum Day - Knee acting up
+=+
WEDNESDAY
BW: 153.4 lbs
waist: 33 3/4"
BP: Red
Hypertrophy W8 D1
Warmup
Rower
5:06 minutes / 1090m / 62 calories
Triceps/Legs
Seated dip
175 lbs x 8
195 lbs x 6
215 lbs x 4
235 lbs x 9
175 lbs x 20 (!)
DB Skullcrusher
60 lbs x 8
65 lbs x 6
70 lbs x 4
75 lbs x 9
60 lbs x 12
Ninja Triceps stretch
60 seconds each arm
Glute kickback machine
130 lbs x 8s
150 lbs x 6s
170 lbs x 4s
190 lbs x 9s (!)
130 lbs x 20 (!)
BW lunges - 50 count
25, 25 (!)
Quad stretch
60 seconds each leg
80 minutes start to finish. Experimented with doing a second backoff set to failure (or 20 reps) instead of a second heavy set to failure.
1897 calories => P116 F76 C105
3 Likes
THURSDAY
BW: 153.0 lbs
waist: 33 1/2"
BP: Red
Not good on the BP. Totally blaming it on the jump up in weight over the past week. Stress consumption of all sorts ahead of the move + knee injury/no jiu-jitsu = 4-5 pounds of excess weight.
Conditioning
Zone 1 Cardio
Incline treadmill w/16 lb vest
3.5 miles / 432 calories / 60 minutes
No jiu-jitsu training tonight. Knee is going to be an issue for a few more weeks. Strange to think that I’ve already done the last real “training” I’ll ever do at GB Seattle. 2005-2023, with two years lost to COVID. Not a bad run.
3 Likes
FRIDAY
BW: 151.3 lbs
waist: 33 1/2"
BP: Orange
Hypertrophy W8 D2
Warmup
Stairmill
45 floors (713 stairs) / 11:07 minutes / 100 calories
Back/Biceps
Pullups
BW x 8
+10 lbs x 6
+20 lbs x 4
+30 lbs x 9
BW x 13 (!)
Cable curls (wide grip/Preacher attachment)
47 1/2 lbs x 8
57 1/2 lbs x 6
62 1/2 lbs x 4
67 1/2 lbs x 6 (!)
47 1/2 lbs x 13 (!)
Chest-supported horizontal row
145 lbs x 8
160 lbs x 6
170 lbs x 4
180 lbs x 6
145 lbs x 13 (!)
Rear delts machine
125 lbs x 8
135 lbs x 6
145 lbs x 4
155 lbs x 5 1/2 (!)
105 lbs x 10
Experimenting with a drop set to failure instead of a second heavy set to failure. Will probably do a mix going forward: four weeks with two heavy sets, four weeks with a drop set.
3 Likes
SATURDAY
BW: 151.8 lbs
waist: 33 3/4"
BP: Yellow
Conditioning 10-20-30
Stairmill
45 floors (718 steps) / 11:08 min / 100 calories
Rower
8:07 min / 1669m / 93 cal
2 min rest
6:07 min / 1281m / 72 cal
2 min rest
4:05 min / 898m / 52 cal
2 min rest
2:07 min / 501m / 31 cal
Incline treadmill w/16 lb vest
2.0 miles / 252 calories / 35 minutes
600 total calories. Rower times were incrementally better in every set w/re2 meters and calories compared to last week. Felt near limit in terms of output.
3 Likes
Took time off on Sunday and Monday to do mostly move prep. Packing and moving boxes.
+=+
TUESDAY
BW: 156.6 lbs
waist: 34"
BP: Orange
Conditioning
Zone 1 Cardio
Incline treadmill w/16 lb vest
2.7 miles / 362 calories / 45 minutes
+=+
WEDNESDAY
BW: 154.6 lbs
waist: 34"
BP: Orange
Conditioning
Zone 1 Cardio
Incline treadmill w/16 lb vest
2.7 miles / 362 calories / 45 minutes
+=+
THURSDAY
BW: 152.6 lbs
waist: 34"
BP: Yellow
Conditioning
Zone 1 Cardio
Incline treadmill w/16 lb vest
2.7 miles / 362 calories / 45 minutes
+=+
FRIDAY
BW: 152.6 lbs
waist: 34 1/2"
BP: Yellow
Conditioning
Zone 1 Cardio
Incline treadmill w/16 lb vest
2.7 miles / 362 calories / 45 minutes
Had two different random people comment positively on my physique today. Was feeling a little worn out by the move, and lamenting my latest injury, so that was especially nice to hear.
3 Likes
SATURDAY
BW: 151.6 lbs
waist: 33 3/4"
BP: Orange
Conditioning 10-20-30
Stairmill
46 floors (734 steps) / 11:02 minutes / 104 calories
Rower
8:06 minutes / 1734m / 99 calories
2 min rest
6:07 minutes / 1311m / 75 calories
2 min rest
4:06 minutes / 886m / 51 calories
2 min rest
2:06 minutes / 479m / 29 calories
Incline treadmill w/16 lb vest
2.7 miles / 362 calories / 45 minutes
Overall rower performance was better than last week, mostly due to the 8- and 6-minute efforts. Was a little disappointed in the 2 minute sprint, which was my worst rep of the three.
Stopped by the school to say goodbye to my jiu-jitsu professor and a few more teammates. Caught up with a couple of guys I knew as blue belts who are now brown belts. They are the next generation of GB Seattle and I’d hoped to be there in person one day see them promoted to black belt. Just one more reason to return to Seattle as soon - and as often - as I can.
5 Likes
SATURDAY
BW: ?
waist: 34"
BP: ?
Conditioning
Zone 1 Cardio
Incline treadmill
2.7 miles / 293 calories / 45:10 minutes
Training at the Anytime Fitness in Tucson. This week will be at a branch on the west side of town insofar as we’re staying with my wife’s parents until our stuff arrives from Seattle. No weight belt - left it at our new house on the east side. I’ll make sure and pick it up tomorrow or Monday, at the latest.
There are a pair of AF gyms on the east side closer to our new home that I’m looking forward to checking out. Both are about 15 minutes away, so it’s possible that I’ll spend some time in both over the next several years.
That said, I’ll be returning to resistance training starting tomorrow here on the west side. Jiu-jitsu training is another matter, given my knee injury. In all likelihood - between healing and work obligations - I may not be back on the mat until October.
4 Likes
SUNDAY
BW: ?
waist: 34”
BP: ?
Back width/Upper back
Warmup
Rower
5:05 minutes / 946m
Rotator cuff external rotations
Left (injured side): two sets of five with 10-second iso hold @13 lbs
Right: two sets of ten @13 lbs
Face pulls
25 lbs x 10
38 lbs x 10
50 1/2 lbs x 10, 10, 10
Low2high standing cable rows
25 lbs x 10
38 lbs x 10
50 1/2 lbs x 10, 10, 10
Rear delt machine
25 lbs x 10
40 lbs x 10
55 lbs x 10, 10, 10
Seated cable horizontal row
100 lbs x 10
120 lbs x 10
140 lbs x 7
100 lbs x 20 (!)
Nice to back get on the resistance training side of the gym. Mostly just a feeling out session towards what I’m going to try for the next several weeks:
Back thickness/Upper back
Lower body/Legs
Back width/Biceps
Chest/Shoulders/Triceps
3 Likes
MONDAY
BW: ?
waist: 34"
BP: ?
Conditioning
Zone 1 Cardio
Incline treadmill
2.5 miles / 322 calories / 45:02 minutes
Did a mile at 3.3 mph and 6%, a mile at 3.4 mph and 5%, and half a mile at 3.5 and 4%. Also weight-adjusted the treadmill to 150 lbs (default is about 165 lbs or so).
Thinking about Monday’s workout … going forward, I’ll probably move the rotator rehab stuff (external rotations and face pulls) to cardio day to get more volume on those exercises by doing them 3x/week.
3 Likes
