Burien Top Team | T-ransformation 2023

FRIDAY

BW: 148.4 lbs
waist: 32 3/4"

T-ransformation 2023, Week 2, Day 6

Hypertrophy
Dogg Crapp - Limbs

Biceps Curl Machine (RP 20-30)
30 lbs x 20
40 lbs x 20
50 lbs x 20
60 lbs (RP) 13 + 7 + 5 = 25

Neutral grip chin-ups (11-20 SS)
BW x 10
+10 lbs x 10
+15 lbs (AMRAP) 11

HLRs
BW 3 sets of 10

Leg extension (6-10 SS + WM)
50 lbs x 10
70 lbs x 10
90 lbs x 10
110 (SS) x 10
70 lbs (WM) x 20

BB RDL (10-15 SS)
bar x 10
95 lbs x 10
105 lbs x 10
115 lbs x 10

A lot of new territory to explore, which kept me feeling a little off my game for the whole hour. Consequences of being a creature of habit; I’m still getting used to doing so many different exercises in a single workout. Mixed benefits of trading late on a Friday afternoon: very little competition for equipment, but energy levels felt subpar.

Focusing on building a foundation of training in this modality (DC training) that will serve me over the next several months - if not longer. I can’t imagine doing DC training 3x/week with my current jiu-jitsu pace. Hopefully 2x/week DC + 1x/week WALRUS + accessories will work.

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SATURDAY

BW: 148.8 lbs
waist: 32 3/4"

T-ransformation 2023, Week 2, Day 7

Conditioning/Accessory

Row Sprints
2:06 minutes / 28 calories / 479m
2:07 minutes / 28 calories / 484m
2:07 minutes / 31 calories / 503m

WALRUS

5 rounds (w/ 16 lb weight vest)
Dips x 5
Chins x 5
25 lb goblet squats x 10

Accessory (all 3 sets of 10)
DB laterals
Left: 5 lbs / 5 lbs / 8 lbs
Right: 5 lbs / 10 lbs / 12 lbs

Standing DB one-arm flyes
15 lbs / 20 lbs / 20 lbs

Did these because cable station was busy at the time and had been busy all morning. Didn’t feel them as much as the cable version so will probably drop these.

Front raises
Left: 5 lbs / 5 lbs / 8 lbs
Right: 8 lbs / 10 lbs / 12 lbs

One-arm cable cross-overs
12.5 lbs / 17.5 lbs / 22.5 lbs (!)

Face pulls
17.5 lbs / 17.5 lbs / 22.5 lbs

Still trying out a lot of different exercises, movements, and weights. Delts, upper pecs, and upper back are a hypertrophy emphasis areas, so I’m giving them the Saturday session.

Also liked skipping the treadmill and using the rows as a combination warmup and on-ramp to the WALRUS work.

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SUNDAY

BW: 151.6 lbs
waist: 33"

T-ransformation 2023, Week 3, Day 1

Zone 1 Cardio
Incline treadmill walk (w/ 16 lb vest)
3.6 miles / 483 calories / 60 minutes
Max HR 115 / Average HR 112

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happy cake day

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Thanks! 23 years on the forums and counting!

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MONDAY

BW: 152.6 lbs
waist: 33 1/4"

T-ransformation 2023, Week 3, Day 2

Warmup
Incline treadmill walk
0.5 miles / 68 calories / 8:33 minutes

Hypertrophy
Dogg Crapp - Torso

One-arm DB flat bench (RP 15-20)
25 lbs x 10
30 lbs x 10
35 lbs x 10
40 lbs (RP) 10 + 9 + 6 = 25

Seated Smith Machine high-incline press (RP 15-20)
bar x 10
+40 lbs x 10
+50 lbs x 10
+60 lbs x 10
+70 lbs (RP) 8 + 4 + 3 = 15

Seated dip machine (15-30 RP)
90 lbs x 10
110 lbs x 10
130 lbs x 10
150 lbs x 10
170 lbs (RP) 12 + 6 + 4 = 22

Lat pulldown machine (AMRAP 15-20)
90 lbs x 10
110 lbs x 10
130 lbs x 10
150 lbs (AMRAP) = 15

Horizontal row machine (AMRAP 15-20)
50 lbs x 10
70 lbs x 10
90 lbs x 10
110 lbs (AMRAP) x 17

Cut warmup in half. Also spent a little less time wandering around trying to decide on machines and weights. Total training time 95 minutes.

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TUESDAY

BW: 151 lbs
waist: 33 1/2"

T-ransformation 2023, Week 3, Day 3

Conditioning

Zone 2 Cardio
Incline treadmill walk (w/16 lb vest)
2.5 miles / 390 calories / 42:20 minutes
Max HR 137 / Average HR ???

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Couldn’t track average HR because tracker was acting up (gave me an average of more than 160!). Max HR looked about right.

No jiu-jitsu tonight. Not in a great headspace after doing some writing Monday evening (first time in a long time). Also had a hard time sleeping due to lingering pain in my shoulders from my poorly-executed Easy Strength training last fall. Took the evening off.

3 Likes

WEDNESDAY

BW: 150.6 lbs
waist: 33"

T-ransformation 2023, Week 3, Day 4

Conditioning

Warmup
Incline treadmill walk
0.5 miles / 72 calories / 9 minutes

Row sprint series
2:06 minutes / 29 calories / 486m
2:07 minutes / 31 calories / 507m
2:06 minutes / 31 calories / 509m

Zone 2 Cardio
Incline treadmill walk (w/ 16 lb vest)
2.5 miles / 391 calories / 42:13 minutes
Max HR 138 / Average HR 125

image

Trying to make up for what I stepped aside from yesterday. Probably a little short, but not by too much. Back on the mat tomorrow.

4 Likes

THURSDAY

BW: 150.2 lbs
waist: 33 1/4"

T-ransformation 2023, Week 3, Day 5

Conditioning & Jiu-Jitsu

Zone 2 Cardio
Incline treadmill walk (w/16 lb vest)
2.5 miles / 390 calories / 42:13 minutes
Max HR 135 / Average HR 119

++ several hours later ++

Jiu-Jitsu
Drills and specific training: 30+ minutes
Live Training: 12 minutes

Zone 2 Cardio
Incline treadmill walk
2.5 miles / 390 calories / 42:14 minutes
Max HR 129 / Average HR 120

image

Felt great to be back on the mat - and really loving these new classes that are emphasizing faster pace drilling and specific training.

Did some quick film study before class tonight on some toreando passing details and was pleasantly surprised at how quickly I was able to put those lessons to work in tonight’s Live Training. I don’t have great natural body awareness and the combination of footwork and handwork in toreando passing - really, really good toreando passing - has never come easily.

Fortunately, a few tips from John Danaher this afternoon made an impressive amount of difference this evening. I’ve always been inclined toward pressure passing; it’s nice to work on a high level speed passing game.

4 Likes

FRIDAY

BW: 148.2 lbs
waist: 33"

T-ransformation 2023, Week 3, Day 6

Warmup
Incline treadmill walk
0.6 miles / 80 calories / 10:03 minutes

Hypertrophy
Dogg Crapp - Limbs

Preacher curl (RP 15-20)
bar x 20
+20 lbs x 20
+30 lbs x 20
+40 lbs (RP) 15 + 5 + 5 = 25

Neutral grip chinups (11-20 SS/AMRAP)
BW x 10
+10 lbs x 10
+15 lbs x 12 (!)

Did these instead of pinwheel curls because my shoulder couldn’t handle the dumbbell.

Abs cable crunch (5 sets of 10)
27.5 lbs x 10
37.5 lbs x 10
47.5 lbs x 10
57.5 lbs x 10
67.5 lbs x 10

Feeling around for the proper weight. Obviously started a little low.

Seated leg curl (15 - 20 RP)
50 lbs x 10
70 lbs x 10
90 lbs x 10
110 lbs (RP) 8 + 6 + 4 = 18

First time doing these with the seat properly adjusted. There was literally a setting that said “small”.

BB squat (4-8 SS + WM)
65 lbs x 8
95 lbs x 5
135 lbs x 3
165 lbs x 3
185 lbs x 3
205 lbs (SS) x 4
135 lbs (WM) x 20

Probably started a little low here, as well. The 65 lb set was essentially the “bar” set.

The DC/Limbs workout always runs longer: this one ran about 100 minutes. Enjoyed some great pizza at Sopranos Antico with Mrs. Burien Top Team as a post-training meal!

3 Likes

SATURDAY

BW: 150.2 lbs
waist: 33"

T-ransformation 2023, Week 3, Day 7

Conditioning

Warmup
Incline treadmill walk
0.60 miles / 80 calories / 10:05 minutes

Row sprints
2:06 minutes / 28 calories / 481m
2:07 minutes / 29 calories / 492m
2:07 minutes / 31 calories / 505m

WALRUS circuit
5 rounds / 90 sec rests / 16 lb vest
Dips x 5
Chins x 5
Goblets squats +25 lb DB x 10

WALRUS accessory (3 sets of 10)
Seated side lateral raises
Left: 5 lbs, 5 lbs, 8 lbs
Right: 10 lbs, 12 lbs, 12 lbs

Seated front raises
Left: 5 lbs, 8 lbs, 8 lbs
Right: 12 lbs, 12 lbs, 12 lbs

Face pulls
17.5 lbs, 17.5 lbs, 17.5 lbs

One-arm low2high cable crossovers
12.5 lbs, 17.5 lbs, 17.5 lbs

90 minutes start to finish. Nice to be able to train in a crowded Saturday morning gym and still get all the work in that you need to.

Supplementing with Cissus starting this week to help accelerate shoulder recovery. Doubling up on Flameout, tambien. Will also try the T-Nation Tylenol > NSAID hack for post-training discomfort. Glycine + Vitamin C pre-workout are some inexpensive adds I’m also considering from that article.

image

3 Likes

SUNDAY

BW: 150.2 lbs
waist: 33 1/4"

T-ransformation 2023, Week 4, Day 1

Zone 1 Cardio
Incline treadmill walk (w/ 16 lb vest)
2.0 miles / 270 calories / 33:40 minutes

Going into the next three weeks of Dogg Crapp, I’m going to chase PRs in the pecs and delts exercises and change exercises for triceps, back width, and back thickness.

Out
Seated dip machine
LF lat pulldown machine
LF horizontal row machine

In
Overhead triceps extension
Hammer Strength lat pulldown machine
Smith machine inverted row

Reading a lot of Paul Carter instagram over the weekend … Great points about using arm path to understand which muscles are being maximally impacted with upper body lifts. I realized I’ve been overtraining my pecs in the costal plane with my love of dips. I really like the movement, but I want to make a big shift toward pec training in the clavicular plane to build up my upper chest. That’s really the theme for 2023: building the upper deck.

3 Likes

MONDAY

BW: 153.0 lbs
waist: 33 1/2"

T-ransformation 2023, Week 4, Day 2

Hypertrophy
Dogg Crapp - Torso

Skipped warmup because I was pressed for time

Machine chest press (RP 15 - 20)
70 lbs x 10
90 lbs x 10
110 lbs x 10
130 lbs (RP) 13 + 7 + 4 = 24

Machine shoulder press (RP 15 - 20)
30 lbs x 10
50 lbs x 10
70 lbs x 9

Had to stop with these because of pain in my shoulder. Going to swap them out for Machine pec deck going forward.

Seated dip machine (RP 15 - 30)
110 lbs x 10
130 lbs x 10
150 lbs x 10
170 lbs (RP) 15 + 8 + 5 = 28

Was going to do overhead triceps extensions for the next three weeks, but the previous exercise was weighing on my mind. Decided to stick with the same exercise this week at least for triceps, back width, and back thickness.

Lat pulldown machine (AMRAP 15 - 20)
90 lbs x 10
110 lbs x 10
130 lbs x 10
150 lbs (AMRAP) 16(!)

Horizontal row machine (AMRAP 15 - 20)
50 lbs x 10
70 lbs x 10
90 lbs x 10
110 lbs x 16 (!)

One rep shy of PR at 17. May have been stolen by the pulldowns.

3 Likes

TUESDAY

BW: 152.4 lbs
waist: 33 1/4"

Zone 2 Cardio
Incline treadmill walk (w/16 lb vest)
2.5 miles / 390 calories / 42:13 minutes
Max HR 148 / Average HR ???

++ several hours later ++

Jiu-Jitsu
Drills and specific training: 30+ minutes
Live Training: 12 minutes

Zone 2 Cardio
Incline treadmill walk
2.5 miles / 390 calories / 42:14 minutes
Max HR 134 / Average HR 125

A few pounds heavier and a few more heartbeats per minute during cardio. Felt pretty good conditioning-wise during jiu-jitsu training. Still trying to integrate the “Leandro Lo” game into mine, with some success with the modified X-guard sweep.

image

3 Likes

WEDNESDAY

BW: 149.4 lbs
waist: 33"

T-ransformation 2023, Week 4, Day 4

Zone 1 Cardio
Incline treadmill walk (w/16 lb vest)
2.0 miles / 250 calories / 33:30 minutes

Accidentally turned the treadmill off before taking a photo of the metrics, so these are estimates based on my Week 2, Day 4 session.

image

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THURSDAY

BW: 150.2 lbs
waist: 33"

Zone 2 Cardio
Incline treadmill walk (w/16 lb vest)
2.5 miles / 390 calories / 42:13 minutes
Max HR 148 / Average HR 134

++ several hours later ++

Jiu-Jitsu
Live Training: 18 minutes

Zone 2 Cardio
Incline treadmill walk
2.5 miles / 390 calories / 42:16 minutes
Max HR 134 / Average HR 121

Live training only tonight (though I spent some time helping out white belts in the first class). Did a better job of working my toreando game than I did my Leandro Lo guard tonight, but even there felt a little off, hurried. Still, good work - more flow than submission-oriented (like Tuesday night’s training).

I never really “got it” when people talked about only tracking their protein and total calories. But I’m finally starting to understand why it works. Will start reporting daily protein totals to help with accountability. As much as I love meat and really don’t mind protein shakes, it makes no sense for me to fail to reach - if not surpass - daily protein goals.

Dogg Crapp “Limbs” tomorrow.

image

3 Likes

FRIDAY

BW: 149.4 lbs
waist: 33"

T-ransformation 2023, Week 4, Day 6

Hypertrophy
Dogg Crapp - Limbs

Warmup
Incline treadmill walk
0.53 miles / 72 calories / 9:03 minutes

Barbell curl (RP 20-30)
30 lbs x 20
40 lbs x 20
50 lbs x 20
60 lbs (RP) 16 + 9 + 6 = 31

DB Hammer curl (11-20 AMRAP)
15 lbs x 10
20 lbs x 10
25 lbs x 10
Left arm 25 lbs x 13
Right arm 30 lbs x 13

My rotator cuff (best guess) still is a limiting factor with hammer curls on my left side. I wonder if adding top half partials at equal weight would work …

Abdominal curl machine
50 lbs x 12
70 lbs x 12
90 lbs x 12

Glute/Ham raise (15-20 AMRAP)
BW x 10
+10 lbs x 10
+25 lbs x 10
+30 lbs (AMRAP) x 15

Leg press (4-8 AMRAP + WM)
90 lbs x 10
130 lbs x 10
150 lbs x 10
170 lbs x 10
190 lbs (AMRAP) x 10
110 lbs (WM) x 20

The spirit was weak, but the flesh was willing. Weight going up time around in the BB curl and leg press. Still feeling my way around the world outside of the squat rack …

Considering moving my second weekly weightlifting session to Thursday. That would mean weight training and jiu-jitsu in the same day, which I’ve tried to avoid. But it would also mean weight training after a day off (or, at most, Zone 1 cardio), which might help give me a little more zip for this session compared to my current setup. I’m feeling pretty blitzed come Friday and even though today’s numbers continue to progress (starting light), the focus was not great. Also Thursday night training is set to become even more intense in a few weeks - mirroring what we’re doing on Tuesday nights. That would argue all the more for Friday as a day off or Zone 1 Day - rather than a day for glutes, hams, and quads.

“I would schedule a lot of your jiu-jitsu sessions the day of, later, after a big lifting session, or the day after.” - Dr. Mike Israetel

IMG_1280

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SATURDAY

BW: 149.0 lbs
waist: 32 3/4"

T-ransformation 2023, Week 4, Day 7

Conditioning

Row sprints
2:06 minutes / 27 calories / 474m
2:06 minutes / 30 calories / 498m
2:06 minutes / 31 calories / 506m

WALRUS
5 rounds / 90 seconds rest / 16 lb vest

Incline pushups x 15
Neutral grip chins x 5
25 lb goblet squats x 10

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SUNDAY

BW: 150.8 lbs
waist: 33 3/4"

T-ransformation 2023, Week 5, Day 1

Conditioning/Recovery

Zone 1 Cardio
Incline treadmill walk (w/16 lb vest)
2.0 miles / 270 calories / 33:40 minutes
Max HR 115 / Average HR 106

Implementing a few new strategies for February: protein and total calorie tracking, moving my second weight lifting day to Thursday morning from Friday afternoon, and better overall recovery management.

1720 calories = P125 F58 C82

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