Burien Top Team | Training Log

Yeah I mean your workouts are already very long (80-90 minutes)

And honestly I think you’re training hard already ahah

As an ex-fatty I used be the same for several years… But that’s not conducive to efficient muscle gain

I’m eating one Brazil nut a day to have my RDA ahah

How can you snack on nuts with a diet this low in calories ahah? Don’t you feel hunegr? Your portions must be small.

This is assessment, and it might be wrong but it looks like going too hard!

This is so loooow! You can’t go any lower in fat, and it’s on the low side on protein with so little calories. What do your average macros look like? 1500 seems low.

Anyway, if it’s working… But yeah 90 mins sessions + cardio + 1500 cals, you can’t sustain that for too much! That’s a true natural bodybuilding prep you’re doing :stuck_out_tongue_winking_eye:

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TUESDAY

BW: 148.5 lbs
waist: 34"

Cardio
Inline treadmill walk
3.0 miles / 328 calories / 53:02 minutes

I’m backing off the cardio for the next few weeks and focusing on the diet. My maintenance is around 1750, so if I can average 1500 for another month or so, I should be good. Just cutting out the extra junk had helped a ton, especially late at night.

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WEDNESDAY

BW: 147.6 lbs
waist: 34"

Cardio
Incline treadmill walk
2.5 miles / 280 calories / 44:01 minutes

= several hours later =

Spring Training 1.2, Week 2, Day 2

Tricep pressdowns
Green band 2 sets of 25

Overhead triceps extension
10s 2 sets of 25
25s (3/50) 12 + 11 + 11 = 34 reps (+2)

Flat DB bench
25s 2 sets of 25
35s 2 sets of 12
45s (3/50) 18 + 16 + 14 = 48 reps (+20)

Single-arm flye
Green band 2 sets of 25

Dips
BW 3 / 6
+25 lbs 2 /4
+25 lbs max reps 12
(drop set) BW 10
(1 min rest) BW 10

DB flye
25s 12 + 12 + 10 = 34 reps (+3)

Tricep stretch (1 minute each side)

DB incline rear delt raises
10s 2 sets of 25

DB rear delt raises
25s (3/50) 12 + 12 + 12 = 36 (=6)

Felt a little hitch in my lower back setting up for the second set. That’s what happens at 53 (going on 54) when you don’t brace before virtually every movement. Better now after some movement and some dinner.

Lying leg curls
10s 2 sets of 25
25s (3/50) 15 + 15 + 15 = 45 reps

Calves started to cramp going into the 13th rep or so on the final two sets. Still nailing down the form/technique of holding the DB between my arches.

Also too, 5 sets of 30 crunches in between exercises.

Total workout time = 95 minutes.

Going to take a page from Queen Cobra’s log and start noting sleep time and calories/macros since those are probably the weakest points of my current training regime - especially with five weeks to go before the Transformation finale.

Tue/Wed Sleep: 11:30pm-7am
Wed Macros: 1810 => P180 F54 C93

THURSDAY

BW: 148.8 lbs
waist: 34"

Cardio
Incline treadmill walk
3.0 miles / 331 calories / 52:17 minutes

Wed/Thu sleep: 11:15pm - 7am
Thu macros: 1510 => P102 F69 C14

FRIDAY

BW: 148.1 lbs
waist: 33 3/4"

Cardio
Incline treadmill walk
2.5 miles / 280 calories / 44:01 minutes

= several hours later =

Spring Training 1.2, Week 2, Day 3

Standing bicep curls
Red band 2 sets of 25

Seated DB strict curls
10s 2 sets of 25
25s (3/50) 16 + 15 + 14 = 45 (+5)

Close-grip chins
BW 2 / 4
+25 lbs 2 / 4
+25 max reps 8
(no rest) BW max reps 5
(1 min rest) max reps 5

Not surprised that I wasn’t able to get 6 reps on the follow-up sets. Monday’s six were very tough.

Straight-arm pulldowns
Green band 2 sets of 25

DB rows
25s 2 sets of 25
35s 2 sets of 15
drop set (12 rep) 45 / 35 / 25

BUDRS
Red band 2 sets of 25

Standing DB high pulls
10s 2 sets of 25
25s (3/50) 12 + 12 + 12 = 36

DB squats
45s 2 sets of 25

Also too, five sets of 15 hanging knee raises between exercises. Total workout time 75 minutes.

Thu/Fri sleep: 11:45pm - 7:15am
Fri macros: 1388 => P124 F52 C94

SATURDAY

BW: 150.0 lbs
waist: 33 3/4"

OFF

Sat sleep: 12:45am - 7:45am
Sat macros: 2110 => P85 F94 C105

SUNDAY

BW: 151.2 lbs
waist: 34 1/2"

The Great Carb-Up Weekend continued last night with a late night, desert double-dose.

Cardio
Incline treadmill walk
3.0 miles / 330 calories / 52:20 minutes

Sun sleep: 1:30am - 8:30am
Sun macros: 1720 = P98 F61 C56

MONDAY

BW: 150.8 lbs
waist: 34"

Spring Training 1.2, Week 3, Day 1

Tricep pressdowns
Green band 2 sets of 25

Overhead triceps extension
10s 2 sets of 25
25s (3/50) 12 + 12 + 12 = 36 reps (+4)

Incline DB bench
25s 2 sets of 25
35s 2 sets of 10
45s (3/50) 18 + 14 + 12 = 44 reps (+6)

Single-arm flye
Green band 2 sets of 25

Dips
BW 3 / 6
+25 lbs 2 / 4
+25 lbs max reps 13
(drop set) BW max reps 9
(1 min rest) BW max reps 10

Incline DB flyes
10s 2 sets of 25

DB shoulder lateral raises
10s 2 sets of 25

DB straight leg deadlifts
35s 15 / 15 / 15

Also too, five sets of 30 abs crunches between exercises for a total of 150 reps. Total workout time: 80 minutes.

Sun/Mon sleep: 11:15pm - 7:15am
Mon macros: 1856 => P134 F80 C112

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TUESDAY

BW: 150.4 lbs
waist: 33 3/4"

Cardio
Incline treadmill walk
3.0 miles / 336 calories / 53:01 minutes

= several hours later =

Cardio
Incline treadmill walk
3.0 miles / 336 calories / 53:04 minutes

Mon/Tue sleep: 11:30pm - 7am
Tue macros: 1398 => P72 F72 C39

WEDNESDAY

BW: 149.6 lbs
waist: 34"

Spring Training 1.2, Week 3, Day 2

Standing bicep curls
Red band 2 sets of 25

Seated DB strict curls
10s 2 sets of 25
25s (3/50) 20 + 17 + 14 = 51 reps (goal reached; increase weight)

Chins
BW 2 / 4
+25 lbs 2 / 4
+25 lbs (3/50) 8 + 6 + 5 = 19 reps

Changed up to make the Chins part of the 3/50 or cluster set scheme. May make these 3/25 to keep the reps low since chins (and dips) are the only two times I can do anything approximating “heavy” with a compound lift.

Straight arm pulldown
Green band 2 sets of 25

DB rows
25s 2 sets of 25
35s 2 sets of 15
(drop set 12 rep) 45 / 35 / 25

DB humble row
10s 2 sets of 25
25s (3/50) 17 + 15 + 15 = 47 reps

Arnolds/DB press
10s 2 sets of 25
25s (3/50) 20 + 16 + 16 = 52 reps (goal reached; increase weight)

DB lunges
25s 15 / 15 / 15

Also too, 5 sets of 15 hanging knee raises (HKRs) for a total of 75 reps. Total workout time: 90 minutes.

Tue/Wed sleep: 11:30pm - 7am

I am blown away at how effective 400g of Magnesium Glycinate is in helping me get a solid night’s worth of sleep. I take it with an evening dose of Fish Oil and, when taken on an empty stomach … impressive!

Wed macros: 1662 => P148 F78 C83

Caught Gordon Ryan on Joe Rogan’s podcast yesterday. Listened to the whole, 2+ hour thing in one shot. The DDS has probably been my biggest jiu-jitsu inspiration since Ryan’s ADCC run in 2019. If I’m able to make a decent return to the mat in the second half of the year, a good amount of the reason why will be based on what I’ve learned from Ryan and Danaher in the past few months alone.

THURSDAY

BW: 149.4 lbs
waist: 34"

Cardio
Incline treadmill walk
3.0 miles / 335 calories / 53:02 minutes

Wed/Thu sleep: 11:45pm - 7:15am
Thu macros: 947 => P72 F50 C21

FRIDAY

BW: 149.0 lbs
waist: 33 3/4"

Felt very de-motivated today. Did a pair of cardio sessions to try and break the fog.

Cardio
Incline treadmill walk
2.5 miles / 280 calories / 44:01 minutes

= several hours later =

Cardio
Incline treadmill walk
2.5 miles / 280 calories / 44:04 minutes

SATURDAY

BW: 149.4 lbs
waist: 33 3/4"

Still struggling with motivation over the past few days. Work and life stress beginning to mount a bit. Looking forward to a little less turbulence after a few days.

Spring Training 1.2, Week 3, Day 3

Tricep pressdowns
Green band 2 sets of 25

Overhead triceps extension
10s 2 sets of 25
25s (3/50) 12 + 12 + 12 = 36 reps (+2)

Flat DB bench
25s 2 sets of 25
35s 2 sets of 12
45s (3/50) 20 + 15 + 15 = 50

Goal reached, but no more weight available. Boost 35s to 2 sets of 15.

Single-arm flye
Green band 2 sets of 25

Dips
BW 3 / 6
+25 lbs 2 / 4
+25 lbs (3/50) 13 + 9 + 8 = 30

DB flyes
25s (3/50) 12 + 12 + 12 = 36 (+2)

DB rear delts
10s 2 sets of 25
25s (3/50) 12 + 12 + 12 = 36

DB leg curls
10s 2 sets of 25
25s (3/50) 15 + 15 + 15 = 45 reps

Still a little cramping in the feet and calves late in the sets while holding the DBs in place.

Also too, five sets of 30 reps ab crunch between exercises for a total of 150 reps.

SUNDAY

BW: 149.2 lbs
waist: 33 3/4"

Took the day off. Going to pull back on the cardio for a few days with work stress entering the red zone starting on Monday. So weights only this week. I’m feeling as if my body is a little worn out and under siege and the cardio is the easiest thing to give up right now.

A little anxious insofar as I feel as if I can’t lose weight unless cardio is playing a major part. But I can tell that my body isn’t responding to it the way I want. So I’m going to do a mini-reset this week with maintenance calories and no cardio. Then start increasing the cardio and lowering the calories over the final two weeks of the month and see if I can’t get comfortably under 147 lbs without losing muscle.

Training hard. Getting sleep. Diet continues to be the big variable that’s keeping me away from the physique I want. Heard some pro bodybuilders/coaches say on a podast that if they had a choice between a client who worked hard and dieted poorly versus a client who trained poorly but dieted hard, they’d prefer the latter client. Sobering.

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Day off turned into a week. Glad I took the extra time - made it a lot easier to get through conference week. One more reason to be grateful when the pandemic is over: an end to our reliance on digital conferences!

Going to take two weeks and change things up heading into the homestretch of the T-ransformation - and maybe for a little while beyond that.

MONDAY

BW: 151.2 lbs
waist: 34"

Cardio
Incline treadmill walk
2.25 miles / 250 calories / 40:33 minutes

= several hours later =

All-Star Break 1.0, Week 1, Day 1

Chins
BW 2 / 4
+25 lbs 2 / 4
+25 lbs (3/50) 8 + 7 + 6 = 21
BW 8 + 7 + 4 = 19
Total: 40 reps

DB rows
25 lbs 2 sets of 10
35 lbs 2 sets of 10
45 lbs (3/50) 15 + 15 + 15 = 45 reps

DB leg curls
10 lbs 2 sets of 25
25 lbs (3/50) 15 + 15 + 15 = 45 reps

DB squat
25s 2 sets of 25
45s (3/50) 15 + 15 + 15 = 45 reps

Also too, 5 sets of 15 reps of hanging knee raises between exercises for a total of 75 reps

Total workout time 75 minutes. Switched to Velocity Diet to try and accelerate fat loss after really going off course metabolism-wise back in March and never really recovering. Didn’t have a carb drink for peri-workout, so had to have two HSMs today (one as peri-workout nutrition). But I’ll fix that by Wednesday’s workout.

Will run the Velocity Diet for the two week between now and the Transformation finale. Today’s training day macros: 1741 calories => P178 F50 C74.

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TUESDAY

BW: 150.1 lbs
waist: 34"

Cardio
Incline treadmill walk
2.25 miles / 250 calories / 40:30 minutes

1486 calories => P143 F58 C69

WEDNESDAY

BW: 149.1 lbs
waist: 33 3/4"

Cardio
Incline treadmill walk
2.25 miles / 250 calories / 40:00 minutes

= several hours later =

All-Star Break 1.0, Week 1, Day 2

DB incline bench press
25s 1 set of 10
35s 1 set of 10
45s (3/50) 20 + 20 + 15 = 55 reps

Screwed up with this one and only did one set each at 50 lbs and 70 lbs. Will fix that on Monday.

Dips
BW 3 / 6
+25 lbs 3 / 6
+25 lbs (3/50) 14 + 10 + 8 = 32
BW 14 + 10 + 8 = 32
Total: 64 reps

DB lunges
BW 1 set of 12
10s 1 set of 12
25s (3/50) 12 + 12 + 12 = 36 reps

DB Stiff legged deadlifts
25s 1 set of 10
35s 1 set of 10
45s (3/50) 15 + 15 + 15 = 45 reps

Also too, 5 sets of 30 reps of abs crunches between exercises for a total of 150 reps.

Total workout time 75 minutes. Had to reach deeper than I would have liked to get down to the garage and get to work this afternoon. Maybe its the last mile of this COVID situation, but I’m feeling worn out and struggling to maintain discipline.

To that end, getting my second jab on Saturday and celebrating with a dinner at Duke’s. Will it be their epic crabmeat salad or classic halibut and chips?

THURSDAY

BW: 148.5 lbs
waist: 34"

Took a walk around the neighborhood for cardio today. Didn’t like the waist number (had double starch as a pre-workout meal yesterday since I’m out of Gatorade), even as the weight is moving in the right direction.

FRIDAY - TUESDAY

Update

Took some more time away from the weight room (i.e., garage) and just did some steady-state cardio over the past few days. 2 1/4 miles on Friday, Saturday, and Sunday. Five miles yesterday and today. Weight has been high, topping out at 151.4 Monday morning. Going to be an ugly crash landing into the Transformation this weekend …

Back at it tomorrow with the All-Star Break program (2.0). Will run that for the six-odd weeks leading into the MLB All-Star game in mid-July.