T Nation

Burien Top Team's Mat Return

WEDNESDAY

BW: 150.0 lbs
waist: 33 3/4"

Another three days in a row of BW at or above 150 lb …

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

= several hours later =

All-Star Break 1.2, Week 1, Day 1*

*Starting out this revised program with a midweek workout that gives ASB some extra focus on arms and shoulders.

Tricep pressdowns
Green band 2 sets of 25

Overhead tricep extensions
10s 2 sets of 25
25s (3/50) 10 + 10 + 10 = 30

PR is 36 reps with this weight.

Seated Arnolds
10s 2 sets of 25

Standing DB OHP
25s (3/50) 16 + 16 + 14 = 46

PR is 52 reps at this weight.

Standing bicep curls
Red band 2 sets of 25

Seated DB drag curls
10s 2 sets of 25

Seated DB curls
25s (3/50) 20 + 10 + 10 = 40 reps

Big fall off after the first set. PR is 51 at this weight.

DB high pulls
10s 2 sets of 25

DB side laterals
10s (3/50) 15 + 15 + 15 = 45 reps

Also too, band pull-aparts (5 sets of 10) and band over-and-backs (5 sets of 10) between exercises for a total of 50 reps each.

Felt good to be back at it. Got a pretty decent pump and not too much fatigue late in the session. Total workout time: 65 minutes. This will be my Wednesday workout for the duration of the All-Star Break program.

THURSDAY

BW: 148.6 lbs
waist: 33 3/4"

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

= several hours later =

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

FRIDAY

BW: 146.7 lbs
waist: 33 3/4"

Cardio
Incline treadmill walk
2.5 miles / 280 calories / 44:02 minutes

= several hours later =

All-Star Break 2.0, Week 1, Day 2

*Tweaked the program one more time to make it more of a full-body routine on Mondays and Fridays, with an arm/shoulder day on Wednesday.

Chins
BW 2 / 4
+25 lbs 2 / 4
+25 lbs (3/50) 9 + 7 + 4 = 20
BW 9 + 5 + 4 = 18
Total: 38 reps

PR: 40 reps

DB incline bench press
25s 2 sets of 15
35s 2 sets of 10
45s (3/50) 20 + 16 + 12 = 48 reps

PR: 55 reps

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

Not easy balancing that dumbbell between my arches once the reps climb a bit. Makes it a little hard to exert fully.

DB squat
25s 2 sets of 25
45s (3/50) 20 + 20 + 20 = 60 reps

Also too, 5 sets of 15 reps of hanging knee raises between exercises for a total of 75 reps. Total workout time was 65 minutes.

Amazing what happens when I stick to my diet for a few days! Weight is coming off at an especially fast clip with lower calories overall and fewer carbs. We’ll see if I can stick with it; so much nicer to be closer to 145 lbs than 150 lbs.

SATURDAY

BW: 147.6 lbs
waist: 33 3/4"

Cardio
Incline treadmill walk
2.5 miles / 280 calories / 44:03 minutes

Celebrated my 54th birthday with a nice steak frites, some salted caramel chocolate brownies from my niece, and a viewing of one of my favorite recent movies: Once Upon a Time in Hollywood.

image

SUNDAY

BW: 149.4 lbs
waist: 34"

Cardio
Incline treadmill walk
2.5 miles / 280 calories / 44:05 minutes

=

MONDAY

BW: 150.8 lbs
waist: 34"

Cardio
Incline treadmill walk
2.5 miles / 280 calories / 44:31 minutes

= several hours later =

Cardio
Incline treadmill walk
2.5 miles / 280 calories / 44:03 minutes

=

TUESDAY

BW: 151.6 lbs
waist: 34"

Cardio
Incline treadmill walk
2.5 miles / 280 calories / 44:34 minutes

= several hours later =

Cardio
Incline treadmill walk
2.5 miles / 280 calories / 44:03 minutes

=

WEDNESDAY

BW: 150.6 lbs
waist: 34"

Cardio
Incline treadmill walk
2.5 miles / 280 calories / 44:13 minutes

= several hours later =

Cardio
Incline treadmill walk
2.5 miles / 280 calories / 44:02 minutes

Post Transformation 2021 Status

hollywood

THURSDAY

BW: 148.1 lbs
waist: 33 3/4"

Cardio
Incline treadmill walk
2.5 miles / 280 calories / 44:02 minutes

=

FRIDAY

BW: 146.7 lbs
waist: 33 1/2"

Cardio
Incline treadmill walk
2.5 miles / 280 calories / 44:26 minutes

=

SATURDAY

BW: 146.4 lbs
waist: 33 1/2"

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

Looking to base my June/July programming on this latest one from CT. I’ll modify it to deal with my recovery issues, using two full body days on Monday and Friday with a “TBD” workout (triceps, biceps, and delts) on Wednesday instead of CT’s 3 full body + gap workout version here.

2 Likes

SUNDAY

BW: 146.8 lbs
waist: 33 1/2"

Off

=

MONDAY

BW: 148.8 lbs
waist: 33 3/4"

Cardio
Incline treadmill walk
2.5 miles / 280 calories / 44:02 minutes

= several hours later =

Mat Return 1.0, Week 1, Day 1

Warmup
Incline treadmill walk
0.5 miles / 52 calories / 9:09 minutes

Dips
BW 3 / 6
+25 lbs 3 / 6
+25 lbs (3/50) 14 + 8 + 6 = 28 reps
BW 14 + 8 + 6 = 28 reps
Total: 56 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 lateral raises (top partials)
10s 10 + 10 + 10 + 9 + 7 = 46 reps

DB lunges
BW 1 set of 12
10s 1 set of 12
25s (3/50) 15 + 12 + 12 = 39 reps

DB SDLs
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 ab crunches between exercises for a total of 150 reps.

Total workout time: 70 minutes. New program is very similar to All-Star Break. Shortened rest periods from 120/60 seconds to 90/45 seconds to add a little conditioning to the program.

Goal is to run Mat Return over the next eight weeks ahead of my planned return to jiu-jitsu in August.

TUESDAY

BW: 149.5 lbs
waist: 33 3/4"

Cardio
Incline treadmill walk
2.5 miles / 280 calories / 44:03 minutes

= several hours later =

Cardio
Incline treadmill walk
2.5 miles / 280 calories / 44:02 minutes

WEDNESDAY

BW: 148.8 lbs
waist: 33 3/4"

Mat Return 1.0, Week 1, Day 2 (“TBD Day”)

Warmup
Incline treadmill walk
0.75 miles / 80 calories / 14:03 minutes

Tricep pressdowns
Green band 2 sets of 25

Tricep DB overhead extensions
10s 2 sets of 25
25s (3/50) 6 + 9 + 7 = 22 reps

Seated Arnold press
10s 2 sets of 25

Standing DB press
25s (3/50) 12 + 12 + 12 = 36 reps

Standing bicep curls
Red band 2 sets of 25

Seated DB drag curls
10s 2 sets of 25

Seated DB curls
25s (3/50) 15 + 12 + 12 = 39 reps

DB high pulls
10s 2 sets of 25

Rear delt laterals
10s 2 sets of 25

Also too band pull aparts (5 sets of 10) and band over-and-backs (5 sets of 10) between exercises for a total of 50 reps each. Total workout time: 60 minutes.

THURSDAY

BW: 148.4 lbs
waist: 34"

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

= several hours later =

Cardio
Incline treadmill walk
2.5 miles / 280 calories / 44:30 minutes

FRIDAY

BW: 148.3 lbs
waist: 33 3/4"

Cardio
Incline treadmill walk
2.5 miles / 282 calories / 44:10 minutes

= several hours later =

Mat Return 1.0, Week 1, Day 3

Chins
BW 2 / 4
+25 lbs 2 / 4
+25 lbs (3/50) 9 + 5 + 4 = 18 reps
BW 7 + 5 + 4 = 16 reps
Total: 34 reps

Incline DB bench press
25 lbs 2 sets of 10
35 lbs 2 sets of 10
45 lbs (3/50) 20 + 15 + 12 = 47 reps

DB lateral raises (top partials)
10s 10 + 10 + 10 + 10 + 10 = 50 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) 20 + 20 (!) + 20 = 60 reps

Also too, 5 sets of 15 reps hanging knee raises between exercises for a total of 75 reps. Total workout time 70 minutes.

SATURDAY

BW: 148.0 lbs
waist: 33 3/4"

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

=

SUNDAY

BW: 148.6 lbs
waist: 33 3/4"

Cardio
Incline treadmill walk
2.5 miles / 282 calories / 44:14 minutes

Average week weight on Saturday was 148.38 lbs, the lowest weekly average in ten weeks (148.23 for the week ending April 3). March was my best month for weight loss all year (147.43 lbs). I’d like to hit that number as a weekly average this week.

Watching a lot more jiu-jitsu of late, getting ready for the MR. I’ll confess that it’s gratifying to see top-level guys struggle to be effective in my favorite position.

My latest hack is to time the amount of time I spend sitting during the workday. Current goal is to keep it under 400 minutes,

MONDAY

BW: 148.7 lbs
waist: 33 3/4"

Mat Return 1.0, Week 2, Day 1

Dips
BW 3 / 6
+25 lbs 3 / 6
+25 lbs (3/50) 14 + 8 + 8 = 30
BW 14 + 10 + 8 = 32
Total: 62 reps

DB rows
25 lbs 1 set of 10
35 lbs 1 set of 10
45 lbs (3/50) 16 + 15 + 15 = 46 reps

DB side laterals
10s 5 sets of 10

DB lunges
BW 1 set of 12
10s 1 set of 12
25s (3/50) 15 + 12 + 12 = 39 reps

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

Also too, 5 sets of 30 abs crunch between exercises for a total of 150 reps. Total workout time: 75 minutes.

= a few hours later =

Cardio
Incline treadmill walk
2.5 miles / 281 calories / 44:04 minutes

TUESDAY

BW: 148.7 lbs
waist: 33 3/4"

Cardio
Incline treadmill walk
2.5 miles / 284 calories / 44:06 minutes

= several hours later =

Cardio
Incline treadmill walk
2.5 miles / 280 calories / 44:05 minutes

Almost embarrassed at how much I enjoyed seeing a picture of 20% bodyfat Jeff Nippard in his Instagram this afternoon … Nowhere near as bear-mode as he, but at least I don’t feel quite so wretched about being where I am weight-wise.

One hack I started this week was a desk timer to track the amount of sitting time I put in during the day. Right now my goal is to keep it under 400 minutes.

WEDNESDAY

BW: 149.1 lbs
waist: 33 3/4"

Backing off carbs again as my BW has stalled out around 148-149 lbs. Goal is still 142.5 lbs by the August check-in. If I can average 1200 calories/day for the next four and a half weeks, I should be good. Key is to avoid the Really Bad Eating Day that tends to throw everything off.

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

= several hours later =

Mat Return 1.0, Week 2, Day 2

Triceps pressdowns
Green band 2 sets of 25

Tricep DB overhead extensions
10s 2 sets of 25
25s (3/50) 12 + 9 + 9 = 30 reps

Seated Arnold DB press
10s 2 sets of 25

Standing DB press
25s (3/50) 15 + 15 + 12 = 42 reps

Standing curls
Red band 2 sets of 25

Seated DB curls
10s 2 sets of 25
25s (3/50) 15 + 15 + 12 = 42 reps

DB high pulls/upright rows
10s 2 sets of 25

Rear delt DB laterals
10s 2 sets of 25

Also too, band pull-aparts (5 sets of 10) and band over-and-backs (5 sets of 10) between exercises for a total of 50 reps each.