T Nation

Burien Top Team | Boring But Big v.2

THURSDAY

BW: 156.0 lbs
waist: 35"

Cardio
Incline treadmill walk
3.0 miles / 406 calories / 50:02 minutes

FRIDAY

BW: 157.4 lbs
waist: 34 1/2"

Boring But Big, v.2 - Deload

Bench press Major (Swiss bar)
bar x 10 x 2
DB row 55 lbs x 10
75 lbs x 10
DB row 60 lbs x 10
90 lbs x 8
DB row 65 lbs x 10
105 lbs x 6

OHP Minor
bar x 10 x 2
pullups x 10
60 lbs x 10
neutral grip chins x 10
60 lbs x 10
chins x 10
60 lbs x 10

Total training time: 45 minutes

SATURDAY

BW: 158.0 lbs
waist: 35 1/2"

Cardio
Incline treadmill walk
3.0 miles / 432 calories / 49:02 minutes

SUNDAY

BW: 159.6 lbs
waist: 35"

Boring But Big, v.2 - Deload

Squat Major
bar x 10 x 2
85 lbs x 10
crunches +5 lbs x 20
105 lbs x 10
crunches +5 lbs x 20
125 lbs x 8
crunches +5 lbs x 20
145 lbs x 6

Deadlift Minor
bar x 10 x 2
95 lbs x 8
HLRs x 10
135 lbs x 10
HLRs x 10
135 lbs x 10
HLRs x 10
135 lbs x 10

Total training time: 45 minutes

MONDAY

BW: 157.4 lbs
waist: 34 1/2"

Boring But Big, Cycle 2

OHP Major
bar x 10
pullups x 10
bar x 10
pullups x 10
65 lbs x 8
neutral grip chins x 10
77 lbs x 5
chins x 10
87 lbs x 5
chins x 10
100 lbs x 10

Bench press Minor (Swiss bar)
bar x 10 x 2
65 lbs x 8
85 lbs x 5
105 lbs x 3
DB rows 60 lbs x 10
120 lbs x 5
DB rows 65 lbs x 10
120 lbs x 5
DB rows 70 lbs x 10
120 lbs x 5
DB rows 75 lbs x 10
120 lbs x 5
DB rows 75 lbs x 10
120 lbs x 17

Total traning time: 80 minutes.

Disappointed about the OHP top set; targeted 12-13 reps and only got 10. Bench was better, hitting target of 17 reps.

TUESDAY

BW: 158.2 lbs
waist: 34 1/2"

Cardio
Incline treadmill walk
3.0 miles / 434 calories / 49:05 minutes

Switching up my resistance training schedule a little. Still 4x/week of lifting. But will do MWFSa instead of MTRF.

Also going on a low carb (<50g) for the next week ahead of Thanksgiving, and then picking it back up after the holiday. I’d like to make some real progress on my waistline (not just scale weight) going into the end of the year and have some momentum as the Transformation begins in January.

WEDNESDAY

BW: 157.6 lbs
waist: 34 3/4"

Boring But Big, Cycle 2

Deadlift Major
bar x 10 x 2
95 lbs x 8
HLRs x 10
135 lbs x 5
HLRs x10
160 lbs x 3
HLRs x 10
185 lbs x 5
HLRs x 10
210 lbs x 5
HLRs x 10
235 lbs x 7 1/2

Squat Minor
bar x 10 x 2
95 lbs x 8
135 lbs x 5
150 lbs x 3
ab crunches +10 lbs x 20
165 lbs x 5
ab crunches +10 lbs x 20
165 lbs x 5
ab crunches +10 lbs x 20
165 lbs x 5
ab crunches +10 lbs x 20
165 lbs x 5
ab crunches +10 lbs x 20
165 lbs x 20(!)

Total training time: 85 minutes.

Deadlifts: Focusing on a couple of new cues (probably too many). Used a rolled hand towel under my chin during the warm up sets, and worked hard to engage lats (bend the bar) and breath-brace. Might have had another rep or two if I hadn’t gotten a little distracted.

Squats: Big doubts about being able to put in a decent top set. Paused at the top twice. Cardio was fine enough. Just didn’t feel as if I had the juice. Grateful for the 20.

Diet: On point for a lower body day. 1933 calories: P194 F68 C40.

THURSDAY

BW: 157.2 lbs
waist: 34 3/4”

Cardio
Incline treadmill walk
3.0 miles / 431 calories / 49:20 minutes

1308 calories: P86 F56 C28

FRIDAY

BW: 156.8 lbs
waist: 34 1/2"

Boring But Big, Cycle 2

Bench press (Swiss bar)
bar x 10 x 2
DB rows 60 lbs x 10
65 lbs x 8
DB rows 65 lbs x 10
85 lbs x 5
DB rows 70 lbs x 10

100 lbs x 5
DB rows 75 lbs x 10
115 lbs x 5
DB rows 75 lbs x 10
130 lbs x 12

OHP Minor
bar x 10 x 2
65 lbs x 8
80 lbs x 5
pullups x 10
92 lbs x 5
pullups x 10
92 lbs x 5
neutral grip chins x 10
92 lbs x 5
chins x 10
92 lbs x 5
chins x 10
92 lbs x 11

Total training time: 90 minutes

SATURDAY

BW: 157.0 lbs
waist: 35"

Cardio
Incline treadmill walk
3.0 miles / 408 calories / 50:12 minutes

SUNDAY

BW: 157.8 lbs
waist: 34 1/2"

off

MONDAY

BW: 157.6 lbs
waist: 34 1/2"

Cardio
Incline treadmill walk
3.0 miles / 421 calories / 50:02 minutes

TUESDAY

BW: 157.4 lbs
waist: 34 1/4"

Boring But Big, Cycle 2

Squat Major
bar x 10 x 2
ab crunch +10 lbs x 20
95 lbs x 8
ab crunch +10 lbs x 20
120 lbs x 5
ab crunch +10 lbs x 20
145 lbs x 5
ab crunch +10 lbs x 20
165 lbs x 5
ab crunch +10 lbs x 20
180 lbs x 17

Deadlift Minor
bar x 10
95 lbs x 8
135 lbs x 5
175 lbs x 3
200 lbs x 3
HLRs x 10
220 lbs x 5
HLRs x 10
220 lbs x 5
HLRs x 10
220 lbs x 5
HLRs x 10
220 lbs x 5
HLRs x 10
220 lbs x 8

Total training time: 80 minutes

WEDNESDAY

BW: 158.0 lbs
waist: 34 1.2"

Cardio
Incline treadmill walk
3.0 miles / 420 calories / 50:06 minutes

On track for a second consecutive week with virtually no weekly weight loss on average. Living through the worst of both worlds: strength gains and weight loss both stalled. Not ideal heading into a Thanksgiving weekend with no training and an over-abundance of food. Will have to work towards a sharper cut (Velocity Diet?) in the weeks between Monday and Xmas.