Burien Top Team | Training Log

Training Logs
845

THURSDAY

BW: 156.4 lbs
waist: 34"

Cardio
Incline treadmill walk
2.25 miles / 256 calories / 40:02 minutes

FRIDAY

BW: 155.4 lbs
waist: 34"

Arms of Autumn, Week 1, Day 3

Band pull aparts
10 reps / 20 reps / 30 reps

Standing DB alt curls
10s 2 sets of 20
25s 1 set of 10
35s (RP) 11 + 5 + = 21 (+2)

Standing DB pinwheel curls
10s 2 sets of 20
25s 1 set of 10
35s (max reps) 16 (+1)

Chins
BW 3 sets of 3
+25 (RP) 9 + 4 + 3 = 16 (tie)

Bicep stretch = 60 seconds

DB high pulls
25s 3 sets of 10
35s (max reps): 16 (+1)

DB Arnolds
10s 2 sets of 20
25s 1 set of 10
35s (RP) 9 + 4 + 4 = 17 (+1)

Goblet squats
25 lbs / 40 reps (+10)

Some OK gains over Monday’s work. Since I’m not rotating multiple versions a la DC training(i.e., doing A1 / B1 instead of A1 B1 A2 / B2 A3 B3), I’m just looking for steady progress, a rep or two more each time out instead of more colossal gains from version to version (i.e., performance in A1 on Day 1 Week 1 vs performance in A1 the next time out on Day 7 Week 3).

Post-train cardio
Incline treadmill walk
2.0 miles / 236 calories / 35:01 minutes

846

SATURDAY

BW: 156.6 lbs
waist: 34"

Weekend Conditioning
One-arm DB snatches @ 35 lbs
20 minutes / 40 total sets for 240 total reps
(6 reps left / rest 15 seconds / 6 reps right / rest 15 seconds = two sets)

Upped weight from 25 lbs to 35 lbs for this round. Will add two minutes/two sets per weekend until I get to 30. Then try the routine with the 45 lbs DB.

= == ===

SUNDAY

BW: 157.2 lbs
waist: 34"

Cardio
Incline treadmill walk
2.5 miles / 306 calories / 43:03 minutes

847

One of the big changes I’d like to make during the pandemic and my off-the-mat time is to increase my functional flexibility. I’m flexible enough relative to the average athlete (who doesn’t require much flexibility, I admit), but among the realm of jiu-jitsu folks under 160, I’m stiff as a surfboard.

This recent article from T-Nation is exactly what I’ll be feeding off of for the rest of Q4.

I feel like I’m doing some good “film study” over the past few months, and have a better idea of my jiu-jitsu game conceptually. But I’d like to have some physical changes to bring to the mat in 2021 - other than an amazing physique, of course. Insofar as greater flexibility has been the most elusive, why not make it the goal?

848

MONDAY

BW: 156.6 lbs
waist: 34"

Arms of Autumn, Week 2, Day 1

Banded pushups
3 sets of 15

Flat bench DB press
25s 2 sets of 20
35s 1 set of 10
45s (RP) 22 + 9 + 6 = 37 (+5)

Overhead DB tricep extension
10s 2 sets of 20
25s (RP) 12 + 5 + 4 = 21 (+3)

Dips
BW 3 sets of 3
+25 lbs (RP) 14 + 6 + 4 = 24 (+3)

One-minute triceps stretch

DB overhead pullovers
10s 2 sets of 20
25s (RP) 12 + 5 + 4 = 21 (-2)

I think my triceps were still fatigued after the initial work. I had a hard time keeping the DBs upright at the end of the pull. Given that triceps are the focus this round, I’m fine with it.

DB rows
25s 2 sets of 20
35s 1 set of 10
45s (maxR) 30 R / 30 L (+5 R / +5 L)

RDLs
45s 1 set of 30, 1 set of 10

Inspired by @steigs ’ recent photos to get serious about trying to lose some bodyfat over these final three months of 2020. Ideally, I can get down to a consistent 150 lb, 33" waist physique by year’s end ahead of a muscle-building T-ransformation 2021.

1 Like
849

Yes buddy - in for this. Time to get nice and lean just before you hide that figure under all the thick wooly Christmas jumpers!

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850

TUESDAY

BW: 157.0 lbs
waist: 34"

Cardio
Incline treadmill walk
3.0 miles / 377 calories / 51:06 minutes

851

Looking at my Arms of Autumn program, I think I’m going to run a second B track to allow me to get a good 6-8 weeks out of it before plateauing.

A2
Face Pulls
Seated alt curls
Seated hammer curls
Neutral grip chins
Seated DB press
DB overhead raises
DB lunges

B2
Triceps pressdown
Decline DB bench press
Decline overhead triceps extension
Dips
Straight-arm pulldown
Bent over rows
Hip thrust

I’m stealing much of what I learned and appreciated from my weeks of DC training and trying to apply that to an arm semi-specialization program. Adding a second slate (DC training has three) is part of that. I’m limited with at home equipment; I’ve still got to figure out how to pull off the face pulls. But I think this second track will work.

Will add it to the rotation beginning on Monday probably. Still need to add in some abs work, and calves. May put it on Tuesdays/Thursdays DURING cardio - a trick I remember somebody on T-Nation talking about (ab work in btw cardio intervals). I used to try this at the neighborhood gym but the treadmill would tend to shut off while I was doing the ab work. No such problem at the home gym.

852

WEDNESDAY

BW: 155.4 lbs
waist: 34"

Cardio
Incline treadmill walk
1.25 miles / 137 calories / 23:02 minutes

Arms of Autumn, Week 2, Day 2

Band pull aparts
3 sets of 25

Standing DB alt curls
10s 2 sets of 20
25s 1 set of 10
35s (RP) 13 + 6 + 4 = 23 (+2)

Standing DB pinwheel curls
10s 2 sets of 20
25s 1 set of 10
35s (max reps) 20 (+4)

Chins
BW 3 sets of 3
+25 (RP) 9 + 4 + 3 = 16 (par)

Bicep stretch = 60 seconds

DB high pulls
25s 3 sets of 10
35s (max reps): 16 (par)

DB Arnolds
10s 2 sets of 20
25s 1 set of 10
35s (RP) 9 + 4 + 4 = 17 (par)

Goblet squats
25 lbs / 1 set of 50 reps (+10)

Cardio
Incline treadmill walk
1.0 miles / 127 calories / 17:01 minutes

= a few hours later =

Cardio
Incline treadmill walk
2.25 miles / 256 calories / 40:02 minutes

Felt an especially strong pump in my forearms this session. Credit mostly to the heavish Pinwheel curls. A lot of resistance at current levels in the chins, high pulls, and Arnolds. Will bring in the second slate soon which will give me a bit of a break from these and the other exercises.

853

THURSDAY

BW: 155.2 lbs
waist: 34"

Cardio
Incline treadmill walk
2.25 miles / 256 calories / 40:01 minutes

854

FRIDAY

BW: 154.2 lbs
waist: 33 3/4"

Arms of Autumn, Week 2, Day 3

Banded pushups
3 sets of 20

These were actually a little stout compared to the sets of 15. I think it took a little wind out of my triceps …

Flat bench DB press
25s 2 sets of 20
35s 1 set of 10
45s (RP) 20 + 8 + 6 = 34 (-3)

Overhead DB tricep extension
10s 2 sets of 20
25s (RP) 13 + 4 + 3 = 20 (-1)

Dips
BW 3 sets of 3
+25 lbs (RP) 14 + 4 + 3 = 21 (-3)

DB rows
25s 2 sets of 20
35s 1 set of 10
45s (maxR) 30 R / 30 L (par)

DB overhead pullovers
10s 2 sets of 20
25s (RP) 15 + 6 + 4 = 25 (+4)

Can’t help but wonder if switching the order of the DB rows and the overhead pullovers gave my triceps enough extra rest in order to get a PR set on the pullovers.

RDLs
45s 2 sets of 25

Went into today’s workout a little overstimulated and underwhelmed, but got into a groove after not setting new PRs in the early sets. Felt a little twinge in my upper left tricep where I’ve been doing some growing. Want to be watchful of that going forward.

And thrilled for those < 154.6 lb BW & < 34" waist numbazz today!

855

SATURDAY

BW: 154.3 lbs
waist: 34"

Cardio
Incline treadmill walk
3.0 miles / 358 calories / 53:02 minutes

= == ===

SUNDAY

BW: 155.2 lbs
waist: 34"

Cardio
Incline treadmill walk
2.5 miles / 306 calories / 43:03 minutes

856

MONDAY

BW: 156.4 lbs
waist: 34"
BF estimate (Navy calc): 18%

Cardio
Incline treadmill walk
2.5 miles / 306 calories / 43:05 minutes

= a few hours later =

Arms of Autumn, Week 3, Day 1

Standing one-arm vertical band rotator cuff pulls
3 sets of 10

Seated alt DB curls
10s 3 sets of 20
25s(RP) 20 + 11 + 6 = 37

Seated DB hammer curls
10s 3 sets of 20
25s (max reps) 20

These, and the pinwheel curls, continue to do great things for my forearms, as well.

Neutral grip chins
BW 3 sets of 3
+25 lbs (RP) 9 + 4 + 3 = 16

16 is my bogey when it comes to pullups and chins. Mountain-sized.

Seated Arnold DB press
10s 3 sets of 20
25s (RP) 9 + 4 + 4 = 17

DB side laterals
5s 3 sets of 20
10s (RP) 16 + 10 + 8 = 34

DB lunges
10s 2 sets of 15 (second set broken)

Single leg work is my undoing. Lunges, split squats … I need to make them a part of every leg routine I do for the next year.

This is the B side of Arms of Autumn. Part 1. I’ll do this for the next two weeks (along with B side Part 2). Then integrate it with the A side I started back on September 21st.

857

Interesting catching CT’s article on chins for biceps tonight. He recommends putting both chins and dips up front for better bicep and tricep development.

My Arms of Autumn arms specialization program currently has me doing both chins and dips third on their respective days after more isolation-oriented work. That’s not 100% true - on my triceps emphasis day, I do banded pushups and DB flat bench before dips. But the point is that I never do chins or dips first.

Thinking I might change that in two weeks when I sync my A and B routines. I’m plateauing pretty hard on the chins/pullups. Moving them to a different spot in the rotation might be just the trick to get me over the hump.

858

TUESDAY

BW: 155.1 lbs
waist: 34"

Cardio
Incline treadmill walk
3.0 miles / 357 calories / 53:02 minutes

Jiu-jitsu treadmill film study was a return to the classics: Demian Maia and Murilo Santana guard passing. Can definitely see how Maia, Santana, and Gordon Ryan are working off a similar modality with regard to the tripod attack and controlling/out-levering the hips. Will probably continue focusing on guard passing on Tuesdays and back taking on Thursdays.

859

WEDNESDAY

BW: 154.8 lbs
waist: 34"

Ended up taking the day off.

=

THURSDAY

BW: 154.8 lbs
waist: 34"

Cardio
Incline treadmill walk
2.5 miles / 287 calories / 44:02 minutes

B2 Workout tomorrow. I think I’m set on what Arms of Autumn will look like going forward: two versions of two arm-focused full body routines. More or less this for the next eight weeks [(A1 B1 A2 / B2 A1 B1 / A2 B2 A1 / B1 A2 B2) x 2]. B2 tomorrow probably won’t look exactly like the B2 I’ll be doing over the balance of the fall. But it’ll be close enough.

860

THURSDAY

BW: 154.8 lbs
waist: 34"

Cardio
Incline treadmill walk
2.5 miles / 287 calories / 44:02 minutes

=

FRIDAY

BW: 154.4 lbs
waist: 34"

Arms of Autumn Week 3, Day 2

Green band tricep pressdowns
Sets of 30 / 20 / 10

Decline DB bench press
25s 2 sets of 20
35s 1 set of 10
45s (RP) 20 + 10 + 8 = 38 reps

Tate press
10s 5 sets of 20

Tried to use 25s but they were much too heavy. 10s are a little light, but with high reps they seem to suffice.

Dips
BW 3 sets of 3
+25 (RP) 15 + 5 + 3 = 23 reps

Red band bent over rows
Sets of 30 / 20 / 10

Green band straight arm pulldowns
Sets of 30 / 20 / 10

DB hip thrust
25 lbs sets of 30 / 20 / 10

Just over an hour’s worth of work today. Still editing and adjusting. Will start the full integrated version - with a Saturday gap day for additional chest and rear delt work - on Monday.

Here’s the updated Arms of Autumn routine (MWF):

A1
Chins (supinated grip) / Standing alt curl / Standing pinwheel curl / DB high pull / DB Arnold press / Goblet squat

B1
Dips (Triceps) / Flat DB bench press / Overhead DB triceps extension / DB row / DB overhead pullover / DB RDLs

A2
Chins (neutral grip) / Seated alt curl / Seated hammer curl / Seated DB Arnold press / DB side laterals / DB lunges

B2
Dips (chest) / Tate press / Tricep pressdown / Band bent over row / Band straight arm pulldown / Hip thrust

I’ll do a set of abs (crunches alternating days with hanging leg raises) in between exercises. On Saturdays, the gap session will probably include at least DB flyes and rear delt laterals. Warmups for the A routine will be standing band rotator cuff pulls, for B I’ll do banded pushups.

861

SATURDAY

BW: 154.7 lbs
waist: 34"

Cardio
Incline treadmill walk
3.0 miles / 378 calories / 51:02 minutes

=

SUNDAY

BW: 156.0 lbs
waist: 34 1/4"

Last night featured a triple dinner & dessert attack of pasta, ice cream, doughnuts …

Cardio
Incline treadmill walk
3.0 miles / 353 calories / 52:19 minutes

862

MONDAY

BW: 155.6 lbs
waist: 34"

Arms of Autumn, Week 4, Day 1

Warmup
Standing rotator cuff band pulls
Green band 3 sets of 10

Chins
BW sets of 5 / 4 / 3
+25 lbs (RP) 10 + 4 + 3 = 17 reps (+1)

Standing alt DB curls
10s sets of 20 / 20
25s set of 10
35s (RP) 11 + 4 + 4 = 19 (-4 below peak performance)

Standing pinwheel db curls
10s sets of 20 / 20
25s set of 10
35s (max reps) 15 (-5 below peak)

Standing Arnold db press
10s sets of 20 / 20
25s set of 10
35s (max reps) 12 + 7 + 3 = 22 (+5)

Standing db high pull
25s sets of 10 / 10 / 10
35s (max reps) 15 (-1 below peak)

Goblet squat
35 lbs set of 30 reps

… also too, 10 reps of hanging leg raises between exercises for a total of 50 reps.

Moved chins to the front of the line for the next two weeks or so based on a recent CT article on biceps hypertrophy. So far, what the chins have gained, my other biceps exercises have lost, big time. And by the time I got to the pinwheel curls, the fall-off was huge.

I’ll stick with it for now and see how the numbers move over time. Had great outperformance on the standing Arnold DB press today - not sure where that came from, but I’ll take it.

70 minutes start to finish.

Late note: One thing I’ll do differently on Friday and next Wednesday is do warmups for the alt and pinwheel curls the same way I do for the high pulls: three sets of 10 with the 25s then go. After the chins, there’s no need to do 40 reps of lightweight curls to warm up for each of the other two remaining biceps exercises. Or maybe one set with the 10s and two with the 25s …

863

TUESDAY

BW: 155.5 lbs
waist: 34"

Cardio
Incline treadmill walk
3.0 miles / 388 calories / 51:01 minutes

864

WEDNESDAY

BW: 154.0 lbs
waist: 34"

Arms of Autumn, Week 4, Day 2

Warmup
Banded pushups
Green band 3 sets of 20

Tricep dips
BW sets of 5 / 4 / 3
+25 lbs (RP) 17 + 6 + 3 = 26 (+3)

Flat DB bench
25s 2 sets of 20
35s 2 sets of 10
45s (RP) 20 + 8 + 6 = 34 (par)

Overhead DB triceps extensions
10s 2 sets of 20
25s (RP) 13 + 4 + 3 = 20 (par)

DB rows
25s 2 sets of 20
35s 2 sets of 10
45s (maxR) 30L / 30R (par)

DB overhead pullovers
10s 2 sets of 20
25s (RP) 15 + 7 + 5 = 27 reps (+2)

DB RDLs
45s sets of 25 / 25 / 15 (+15)

also, too … 20 reps of ab crunches between exercises for a total of 100 reps

Seems like putting dips first had less downfield effect on my subsequent triceps work than putting chins first had on my subsequent biceps work on Monday. We’ll see how it goes. I still like the feeling of doing the isolation work first and then the compound movement as a finale. But that’s why you run the tests.

Started spending a little more time on Instagram (and a little less time on Twitter!). Enjoyed some motivating videos of one of my favorite guys to watch, Dusty Hanshaw, moving some pretty serious weight. Definitely helped me hit some good numbers today.