Burien Top Team | Training Log

SUNDAY

BW: 151.6 lbs
waist: 34 1/4"

Conditioning

Zone 3 Cardio
Stepmill
45 floors / 100 calories / 11 minutes

Rower
2 km / 115 calories / 10 minutes

Zone 1 Cardio
Incline treadmill walk (w/16 lb vest)
3.6 miles / 483 calories / 60 minutes

3 Likes

MONDAY

BW: 150.6 lbs
waist: 33 1/2"

Conditioning

Zone 2 Cardio
Incline treadmill (w/16 lb vest)
2.5 miles / 390 calories / 42:18 minutes
Max HR 154 / Average HR 133

3 Likes

TUESDAY

BW: 150.4 lbs
waist: 33 1/2"

Conditioning + Jiu-Jitsu

Zone 2 Cardio
Incline treadmill (16 lb vest)
2.5 miles / 391 calories / 42:21
Max HR 141 / Average HR 129

++ several hours later ++

Jiu-Jitsu
Drills + specific training: 75 minutes
Live training: 12 minutes

3 Likes

WEDNESDAY

BW: 149.0 lbs
waist: 33 1/2"

Conditioning

Zone 1 Cardio
Incline treadmill (16 lb vest)
2.1 miles / 281 calories / 35:08 minutes

+++

THURSDAY

BW: 150.4 lbs
waist: 34"

Conditioning + Jiu-Jitsu

Zone 2 Cardio
Incline treadmill (16 lb vest)
2.5 miles / 390 calories / 42:14 minutes
Max HR 140 / Average HR 129

++ several hours later ++

Jiu-Jitsu
Live training: 18 minutes

Zone 2 Cardio
Incline treadmill (16 lb vest)
2.5 miles / 390 calories / 42:14 minutes
Max HR 139 / Average HR 129

I remember loving this song as a kid growing up in the 70s. It was on one of the first albums I ever bought. Little did I know that it was prophecy. “During the day time, I’m Mr. Natural, just as healthy as I can be …”

3 Likes

FRIDAY

BW: 149.2 lbs
waist: 33 1/4"

Conditioning

Zone 1 Cardio
Incline treadmill (w/16 lb vest)
2.1 miles / 282 calories / 35:12 minutes
Max HR 125 / Average HR 116

3 Likes

SATURDAY

BW: 149.4 lbs
waist: 33 1/4"

Conditioning

Zone 2 Cardio
Incline treadmill walk (w/16 lb vest)
2.5 miles / 391 calories / 42:16 minutes
Max HR 146 / Average HR 123

3 Likes

SUNDAY

BW: 149.6 lbs
waist: 33 1/4"

Conditioning

Zone 1 Cardio
Incline treadmill (16 lb vest)
3.6 miles / 482 calories / 60 minutes
Max HR 119 / Average HR 109

Shoulders still giving me a lot of discomfort. Going to try a triceps/back + biceps/legs split this week before heading out of town to see if I can get back on the horse.

3 Likes

MONDAY

BW: 152.4 lbs
waist: 34"

Conditioning

Zone 2 Cardio
Incline treadmill (16 lb vest)
2.5 miles / 390 calories / 42:19 minutes
Max HR 136 / Average HR 114

++ a few hours later ++

NEPA walk
30 minutes
Max HR 109 / Average HR 97

Woke up a few times last night with shoulder pain. Going to give it another week for a full month off of all weight training. Doing some mobility work for now.

3 Likes

TUESDAY

BW: 150.6 lbs
waist: 33 1/4"

Conditioning

Zone 3 Cardio
Rower (damper 7)
2.09km / 117 calories / 10:03 minutes

Zone 1 Cardio
Incline treadmill (16 lb vest)
2.1 miles / 281 calories / 35:08 minutes

3 Likes

Monday, April 10 - Friday, May 19

4 Likes

MONDAY

BW: 148.6 lbs
waist: 33 1/2"

W1 D1

Warmup
Rower
1000m / 58 calories / 5:06 minutes

Tri’s ‘n’ Thighs

Seated dips
145 lbs x 10
165 lbs x 8
185 lbs x 6
205 lbs x 4
215 lbs x 9, 8, 6

DB Lying Overhead Extensions
30 lbs x 10
35 lbs x 8
40 lbs x 6
45 lbs x 4
50 lbs x 9, 9, 9

Will reduce warmups and add weight next week.

GHRs
BW x 10
+10 lbs x 8
+20 lbs x 6
+30 lbs x 4
+40 lbs x 9, 9, 9

Will add weight here next week.

Leg extensions
90 lbs x 10
110 lbs x 8
130 lbs x 6
150 lbs x 4
170 lbs x 11
90 lbs x 20

Will add weight to top set next week. Finally got unbroken widowmaker set at 90 lbs, so more weight there next week, also.

Did shoulder over and backs during first exercise of triceps. Band pullaparts during the second exercise. Used 90 sec rests between warmups and 3 minutes rest between work sets. Seated dips are three sets to failure (may change that to two). DB pullovers and GHR are double progression 8-10, as is the first work set of leg extensions. Second set of leg extension is a widowmaker. Finished off with 30 sec each quad stretch.

100 minutes start to finish. Will look to get that under 90, if I can. Shoulder a little stiff but not too sore.

3 Likes

TUESDAY

BW: 148.6 lbs
waist: 33 1/2"

Conditioning

Zone 2 Cardio
Incline treadmill w/16 lb vest
2.5 miles / 390 calories / 42:14 minutes
Max HR 147 / Average HR 126

Thinking about warmups. Will start using the assault bike on Tri’s and Thighs Day, since that will prep my triceps and legs more directly than the rower. I’ll go with the rower on Back and Bi’s Day.

3 Likes

WEDNESDAY

BW: 149.6 lbs
waist: 33 1/4"

OFF

+++

THURSDAY

BW: 151.6 lbs
waist: 34"

Conditioning

Zone 2 Cardio
Incline treadmill w/16 lb vest
3.6 miles / 543 calories / 60 minutes
Max HR 147 / Average HR 121

3 Likes

FRIDAY

BW: 152.2 lbs
waist: 33 3/4"

Hypertrophy W1 D2

Warmup
Rower
1088m / 62 calories / 5:05 minutes

Back ‘n’ Bi’s

Supinated grip chins
BW x 10
+5 lbs x 8
+10 lbs x 6
+15 lbs x 4
+20 lbs x 5 1/2, 5

Cable curl
27 1/2 lbs x 10
32 1/2 lbs x 8
37 1/2 lbs x 6
42 1/2 lbs x 4
47 1/2 lbs x 6, 5

Chest-supported horizontal row
(Pronated grip)
70 lbs x 10
90 lbs x 8
110 lbs x 6

Couldn’t move 130 lbs at all. Switched to neutral grip:

130 lbs x 4

Lowered weight to 110 lbs for second set. Switched back to pronated grip.

110 lbs x 5

DB rows
60 lbs x 10
65 lbs x 8

Began using straps

70 lbs x 6
75 lbs x 4
80 lbs x 8
60 lbs x 20

Definitely felt some strength fall-off after a month away from my best pulling. Hopefully, I’ll be able to recover ground quickly. Felt a little tension on my shoulder during the cable curls, but so far so good. Straps made a major difference in the heavier sets; still trying to get the grips right.

3 Likes

SATURDAY

BW: 151.8 lbs
waist: 34 1/4"

Conditioning

Primer
Stairmill
23 floors / 52 calories / 5:05 minutes

Zone 2 Cardio
Incline treadmill w/16 lb vest
3.65 miles / 552 calories / 60 minutes
Max HR 144 / Average HR 126

Seven weeks to go.

intense horse racing GIF

4 Likes

SUNDAY

BW: 152.2 lbs
waist: 34"

Hypertrophy W1 D3

Warmup
Rower
1093m / 62 calories / 5:05 minutes

Decided to stick with the rower for warmups since the upper body pressing part of the Assault Bike might be more strain on my rotator cuff than I want right now.

Tri’s and Thighs

Rope triceps pressdown
17 1/2 lbs x 10
22 1/2 lbs x 8
27 1/2 lbs x 6
32 1/2 lbs x 4
37 1/2 lbs x 15, 15

Overhead triceps extension
22 1/2 lbs x 10
32 1/2 lbs x 8
42 1/2 lbs x 10, 11

One-minute overhead triceps stretch per side.

Leg curls
30 lbs x 10
50 lbs x 8
70 lbs x 6
90 lbs x 4
100 lbs x 6
50 lbs x 20

Leg press
110 lbs x 10
130 lbs x 8
150 lbs x 6
170 lbs x 4
215 lbs x 9
130 lbs x 20

One minute quad stretch each side.

80 minutes start to finish. Still feeling some soreness on my right hamstring. But did a better job of adjusting the machine so that I got the leverages right - maybe for the first time! Remembered to do triceps stretch this time to hopefully lessen the kind of DOMS I got last week.

Conditioning

Zone 1 Cardio
Incline treadmill w16 lbs vest
2.1 miles / 281 calories / 35:06 minutes
Max HR 124 / Average HR 119

3 Likes

MONDAY

BW: 152.2 lbs
waist: 33 3/4"

Hypertrophy W1 D4

Warmup
Rower
1107m / 64 calories / 5:06 minutes

Back and Bi’s

Neutral grip chins
BW x 10
+5 lbs x 8
+10 lbs x 6
+15 lbs x 4
+20 lbs x 8, 6

Cable hammer curls
27 1/2 lbs x 10
32 1/2 lbs x 8
37 1/2 lbs x 6
42 1/2 lbs x 4
47 1/2 lbs x 8, 9

Chest-supported horizontal row
70 lbs x 10
80 lbs x 8
90 lbs x 6
100 lbs x 4
110 lbs x 8, 9

One-arm cable row
17 1/2 lbs x 10
27 1/2 lbs x 8
37 1/2 lbs x 6
42 1/2 lbs x 4
47 1/2 lbs x 15
57 1/2 lbs x 8

90 minutes start to finish. Had to wait a moment for a machine, and there was a little chitter chatter. But time-wise, everything is consistent at the 80-90 minute mark.

New to the one-arm cable rows. Started a little too light. Will adjust. Very much following the Paul Carter Philosophy of two working sets to failure, reps in the 4-8 range, 3-minute rests on big body part lifts. 90 seconds on everything else.

3 Likes

2 Likes

TUESDAY

BW: 151.6 lbs
waist: 33 1/2"

Conditioning

Zone 2 Cardio
Incline treadmill walk w/16 lb vest
2.5 miles / 391 calories / 42:14 minutes
Max HR 144 / Average HR 127

Taking another day off the mat to try and heal up the body and mind for the final push. Back on the tatame on Thursday.

3 Likes

WEDNESDAY

BW: 150.2 lbs
waist: 33 1/2"

Hypertrophy W2 D1

Warmup
Rower
1143m / 68 calories / 5:06 minutes

Tri’s and Thighs

Seated dips
145 lbs x 10
165 lbs x 8

Midway through the set, the tension on the machine felt dramatically different. Same thing happened on the horizontal row last week. Wondered if the machine needed lubing or adjusting or something. Switched to regular dips and prayed to the gods for mercy on my shoulder.

Dips
+15 lbs x 8
+35 lbs x 6
+55 lbs x 4
+65 lbs 5(!), 4

PJR Pullover
35 lbs x 10
40 lbs x 8
45 lbs x 6
50 lbs x 4
55 lbs x 12, 12

Still too light. Will go up another 5 lb increment next time.

Overhead triceps stretch 60 seconds each side

GHR
BW x 10
+15 lbs x 8
+25 lbs x 6
+35 lbs x 4
+45 lbs x 9, 9

Leg extension
100 lbs x 10
120 lbs x 8
140 lbs x 6
160 lbs x 4
180 lbs x 10
100 lbs x 20

Session ran a little long due to the issue with the seated dip machine. Was feeling anxious about doing full dips instead, but shoulders feeling okay hours later.

3 Likes