T Nation

Burien Top Team's Transformation 2019

t-ransformation2018
t-ransformation2019

#282

That must be a skill you have to practice several times a week, when you reach a certain level to maintain.
But nice lifting, have you changed goals to a bit more hypertrophy oriented program?
If you did, then the weight doesn’t really matter that much, it’s more about reaching muscle failure on the final set.


#283

You’re definitely right that frequency is key, as with all skills. It’s tough to make it to the academy more than twice a week. So I’ve really got to focus on what I want to work on every visit - sometimes easier to do than other times.

And yes, w/re2 goals - at least for the short term. I think I was drifting toward adding some hypertrophy work for a little while. I started the year with the 5/3/1 Rest Pause Challenge - which probably whetted my appetite for more of that kind of training. Right now, I’m thinking that spending a few months a year working on body composition might be a good approach, so I’m taking mid-February through mid-May to do CT’s 12 week Superhero Muscle Program. It also syncs with my efforts in the T-ransformation Challenge this year.


#284

MEMO to FILE: Possibility for a future Hypertrophy Spring (2020?) … Woof!


#285

SUNDAY
BW 155.6
waist: 33 1/2"
BF (Navy calc): 18%
Macros: 1330 => P91 C82 F51

Rest and Grow Day

Home treadmill assembly today. More worn out from yesterday’s jiujitsu + weight training day than I thought, so starting the final week of Phase 1 on Monday rather than today.

Not a fan of this daylight savings time. Take that hour on a Friday, not a Sunday!


#286

20 Pounds of SuperHero Muscle - Thibaudeau Template (Mostly)
Phase 1 of 3 / Week 4 of 12
Rest periods dropped from 45 seconds to 30 seconds

MONDAY
BW: 155.4
waist: 33 1/2"
BF est (Navy calc): 18%
Macros: 1775 => P158 C111 F58

Warmup: ten minutes walking on treadmill

Shoulders conjugate / Traps heavy
[warmup sets/reps not included]

Seated DB Presses
35 x 8 x 4

Upright DB Rows / Seated Incline Lateral Raises Compound Superset
30 x 12 / 15 x 12
30 x 12 / 15 x 10
30 x 10 / 15 x 10

Arnold Presses
20 x 10 x 2
20 x 8

Lateral Raises 100 Rep Set
5 x 25 x 4

BB Power Shrug
145 x 5 x 5

Hanging Knee Raises
BW x 15 x 3

Couldn’t get at the station for the kneeling cable crunches. Will add them to my Wednesday workout.


#287

MEMO to FILE

Something to consider for the summer after the current upper body focused program is done in late May …


#288

TUESDAY
BW: 156.4
Waist: 33 3/4"
BF est (Navy calc): 18%
Macros: 1376 => P130 C62 F70

Jiu-Jitsu & Cardio Day

20 minutes Specific/Shark Tank training
45 minutes LSD cardio on treadmill after class


#289

MEMO to FILE

This would be a good addition to Phase 1 of CT’s Superhero Muscle program. Probably better replacing the barbell shrugs on Day 3 rather than the power shrugs on Day 1 …


#290

WEDNESDAY
BW: 154.4
Waist: 33 1/2"
BF est (Navy calc): 18%
Macros: 1869 => P159 C90 F67

Weight starting to come off nicely courtesy of better attention to diet (thanks MyFitnessPal!) and a little extra cardio after jiu-jitsu training Tuesday and Thursday evenings. As soon as I get that treadmill up and running (installed something backward first time around), that will likely shift to morning cardio. But I like what it’s bringing to the fat loss game.

Macros a little high today. But if any day gets extra calories, it should probably be leg day.

Warmup: ten minutes incline treadmill walk

Legs / Arms
[Warmup sets/reps not shown / 30 seconds rest btw work sets]

Back Squats / RDLs Compound Superset
150 x 15 / 130 x 12
150 x 12 / 130 x 10
150 x 8 / 130 x 8
150 x 20 / 130 x 15

Brutal as I’m closing in on bodyweight squats. But not quite as hard as last week. RDLs felt easier (better form and more appropriate equipment).

Barbell Curls / Close Grip Decline Presses Compound Superset
75 x 6 x 3 / 130 x 8 x 3

Preacher Curls / Decline DB Tricep Extensions Compound Superset
bar+30 x 12 / 25 x 12
bar+30 x 12 / 25 x 12
bar+30 x 10 / 25 x 10

Hammer Curls / Cable Tricep Extensions Compound Superset
30 x 15 / 100 x 15
30 x 12 / 110 x 15
30 x 12 / 120 x 12


#291

THURSDAY
BW: 153.6
waist: 33 1/2"
BF est (Navy calc): 17%
Macros: 1533 => P124 C105 F77

Jiu-Jitsu & Cardio Day

BJJ: 45 minutes in-class drilling; 28 minutes specific & Live Training
Cardio: 32.5 min / 250 cal / 7.7 c per m

Some good training this week at the academy. My jiu-jitsu game is slowly coming out of its winter hibernation. And combined with the post-training cardio, I’m enjoying the downward movement on the scale, as well.

Traps conjugate / Shoulders heavy tomorrow. Another jiu-jitsu session on Saturday followed by the final workout of Phase 1 of CT’s Superhero Muscle Program. Two Phases and eight more weeks to go after that.


#292

Good to hear about the jiu jitsu getting better.
And some good workouts as well. How to you like the superhero program so far.


#293

Thanks. I’ve decided to really push the jiu-jitsu training during the months - mostly March through August - when my travel schedule is at its mildest. I’m on track for ten sessions this month. I was able to pull that frequency in January. But September through December were pretty barren (averaged 3.5/month).

I’ve never done a dedicated hypertrophy program before, and I’m enjoying it quite a bit. I’m doing a lot of dumbbell work, which I think is helping me with a few weaknesses (biceps, rear delts). And I can definitely see some body comp improvement (mostly biceps, but shoulders and upper back coming along).

I’m very curious as to what my PRESS and BENCH will feel like when I switch back to strength training later in the year. Definitely looking for a bodyweight (150) PRESS and a two-plate 3RM on the BENCH by the end of 2019.


#294

That is some great goals right there.


#295

FRIDAY
BW: 153.2
waist: 33 1/2"
BF est (Navy calc): 17%
Macros: 2172 => P131 C163 F66

Warmup: ten minutes incline walking on treadmill

Traps conjugate / Shoulders heavy
[warmup sets/reps not shown]

Barbell Shrugs (5 sec iso hold at top)
105 x 8 x 2
105 x 6 x 2

Haney Shrugs (Smith Machine) / Upright DB Rows Compound Superset
60 x 12 / 35 x 10
60 x 12 / 35 x 10
60 x 10 / 35 x 10

Behind the Neck Presses (Smith Machine)
20 x 10
20 x 8 x 2

Front Plate Raise
25 x 25 x 4

Military Press
80 x 5 x 5

Skipped abs work since I’ve been hitting abs pretty hard with jiu-jitsu training. I’ve also developed a slight twinge that I want to be mindful of.

Last workout of Phase 1 tomorrow after jiu-jitsu training. Celebrating prematurely with a few bites of my favorite meal - post workout or no.


#296

SATURDAY
BW: 153.2
waist: 33 1/2"
BF (est (Navy calc): 17%
Macros: 1898 => P135 C119 F79
Weekly Net Calories: 11046 (1578/day)

Jiu-Jitsu and Weight Training Day

Tutored/Trained with white belts in first class. Three six-minute rounds of Live Training in the second class.

Chest / Back
[warmup sets/reps not shown]

Incline Bench / Bent Over BB Row
135 x 8 x 3 / 115 x 8 x 3

Flat DB Press / Lat Pulldown
45 x 12 / 110 x 12
45 x 12 / 110 x 12
45 x 12 / 110 x 10

Decline Bench / Seated Row
115 x 12 / 130 x 15
115 x 12 / 130 x 15
115 x 10 / 130 x 15

Skipped abs since I was coming straight from jiu-jitsu (no lack for ab work there). I’m still feeling a little twinge in one area, so I’m taking it slow in any event.

That’s a wrap for Phase 1 of CT’s Superhero Muscle Program. Taking Sunday off then back at it on Monday with Phase 2 (focus on upper chest and biceps).
Two goals for Phase 2: More protein and more sleep. Everything else is going well.

SUNDAY
BW: 154.8

Macros: 2167 =>P160 C73 F113

Rest and Grow Day