Well this is my first official web based workout log. I started the TT workout posted in the FAQ in the fitness section of this wonderful website on 12/7/05. I am really enjoying this routine and thanks to Craig I have about four more months of workouts lined up. Here is some general information about me. I am 6'1 209 pounds. My stats as of 11/12/05 (when my tape measure broke so these might be off a little)are as follows. 211 pounds, 13.4% body fat, 47' chest, 35' waist, 16' bi, and 16' calf. ON 12/10/05 I was 208.5 pounds and 11% body fat. Making progress!! I will measure again in the next few days since I got my new Myotape tape measure this week. I started a ketosis diet 10/22/05 which is basically a low carb diet with a 24 carb up on the weekend. If you would like more information on this type of diet go to C-K-D.com. I have seen pretty good fat loss and muscle retention with this diet. I sometime have carbs before during and after my workout if my workouts start suffering. I also have some pretty major back/neck problems. Nine herniated disc, three bulging, and three pinched nerves to be exact. So it sometimes takes me longer to recover from workouts than normal but not this one it is right up my alley. I will have to post the actual number of pounds lifted sometime this weekend because I left my workout folder laying on my bench last night. I just wanted to get started on this log today. I have been emailing back in forth with Craig and he was going to be checking in on me to see how my progress is going. As always if you all see anything that I might not be doing to help myself along the way or have any suggestions for me please speak up. Like wise if you see me slacking please call me out and help keep me focused!! Feel free to send me PM's or humiliating post if you like. Thanks for checking in.
I love the title, have fun posting, it is really motivational. Looking forward to your workouts, Craig always designs great routines, so you are in good hands.
Thanks for the support galya. This is the first workout I have done of Craig's it is really a great one and it is absolutely awesome that he will check this thread and post some comments!! I don't know any where else you can get that kind of top notch service from a trainer. I will probably switch back to Ripped Rugged and Dense after I complete 4-6 months of TT. I really enjoy the short but intense workouts TT and RRD offer.
Good luck with the program, tossedup. I'm doing Craig's Barely Legal at the moment and really enjoying it. You're absolutely right - it's great that Craig checks in and sees how we're doing. That's REALLY good of him given how busy he must be.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Glad to see you checking in to Kcourt. I will probally give Barely Legal a go around in about six months. Are you keeping a training log here? Yea Craig is the man!! Here are my recent workouts. All sets are 8,7,6 reps unless specified. All weight is in pounds.
WORKOUT A
12/7/05
BB Roman Dead Lift
160 pounds 3 sets
BB Bench Press
160 3 sets 8,6,5 reps
Reverse Lunge
50 pound db each hand 3 sets
Shoulder Press
50 pound DB 3 sets
12/9/05
WORKOUT B (All two sets 8,6 reps)
Squats (Read that I was not supposed to do full squats because of back problems. Any opionions on this?)
205 pounds
Pull up
body weight
Walking lunge
50 pound DB in each hand
Back extensions
Body weight
Wide Grip BB Row
160 pounds
Swiss Ball Crunch
20 pound plate across chest.
Great couple of workouts. I was a little suprised that I could squat that much since I just got a squat rack and have not done BB squats in a while. I have been doing DB squats instead. Also suprised about lunge weight. A little disappointed in pullups though. I will be adding weight to them soon enough.
12/8/05- Jump rope HIIT style for 10 mintues. Ran 88 stairs 2 times.
All sets are 8,7,6 reps unless specified. All weight is in pounds. Exercises are preformed as supersets except abs.
WORKOUT A
12/9/05
1)BB Roman Dead Lift
170 pounds 3 sets
2)BB Bench Press
160 3 sets 8,6,5 reps
3)Reverse Lunge
55 pound db each hand 3 sets
4)Shoulder Press
55 pound DB 3 sets
Good workout except I am hitting a sticking point half way through bench press. I am going to try and mix up DB press to see if I can get through sticking point.
Man I messed up the dates above. Let me try this again.
12/12/05 ran stairs 2 times
All sets are 8,7,6 reps unless specified. All weight is in pounds. Exercises are preformed as supersets except abs.
12/13/05
WORKOUT B (All two sets 8,6 reps)
1)Squats
215 pounds
2)Pull up
body weight
3)Walking lunge
55 pound DB in each hand
4)Back extensions
Body weight
5)Wide Grip BB Row
170 pounds
6)Swiss Ball Crunch
35 pound plate across chest.
WORKOUT A
12/17/05
1)BB Roman Dead Lift
170 pounds 3 sets
2)DB Bench Press
65 pound DB's 3 sets 8,6,5 reps
3)Reverse Lunge
55 pound db each hand 3 sets
4)Shoulder Press
55 pound DB 3 sets 7,6,4
Shoulders were fatigued so I didn't get all reps in.
12/18/05-- Rode bike and jump rope. 20 minutes total.
12/19/05-- Ran stairs 2 times
12/21/05
WORKOUT B (All two sets 8,6 reps)
1)Squats
227 pounds
2)Pull up
body weight
3)Walking lunge
60 pound DB in each hand
4)Back extensions
Body weight
5)Wide Grip BB Row
175 pounds
6)Cable Crunch
50 pounds
Good workout. Hungry as hell afterwards.
12/23/05
WORKOUT A
1)BB Roman Dead Lift
180 pounds 3 sets
2)DB Bench Press
70 pound DB's 3 sets 8,6,5 reps
3)Reverse Lunge
60 pound db each hand 3 sets
4)Shoulder Press
60 pound DB 1 set 4 reps (Didn't realize I had that much weight on DB) Really tired out my shoulders.
50 pound DB 5, 6 reps
The wife was hurring me to go Christmas shopping so I will do abs tonight.
12/24/05-- 8 intravels of HIIT on bike. Cable crunch 70 pounds 2 sets of 10, reverse crunch 10 pound 2 sets of 10, twist crunch on swiss ball 35 pound plate 2 sets of 10
Hey tossedup, good to see you around again! Hope the holidays are going well for you and your family! Looks like you are jumping right back into some hard work.
Good to hear from you Dave. The holidays are going great for me. I hope everything is going well for you. Yea I went all out on the abs and they are still sore from 3 days ago. I was going to lift this morning but I thought my abs might have colapsed from the squats so I slept in somewhat. What routine are you doing these days? I am fixing to take a week off and start on TT for fat loss. Can't wait!!
Still haven't managed to get my butt out of bed to workout in the morning. I am not really sure why either. It upsets me after I get up because I am full of energy when I wake up an hour after I am supposed to. I am not over training that I know of because this is my fourth day in a row without doing any kind of exercise. I am puzzled by this. Anybody have any suggestions to get me out of this slump? I will jump back on the wagon in the morning I promise!! Please post or PM me if you do not see my workout log first thing in the morning. Please reply with any suggestions. Thanks.
12/29/05
Finally got my ass out of bed this morning a little late on the start but up none the less. Had a great workout too!!
1) BB Squat
2 sets of 247 lbs
8 then 6 reps ( Same sets and reps in all lifts)
2) BB Bent Over Row
180 pounds
3) pullups
body weight
4) lunges
70 lbs db for 3 reps (almost fell over so I bumped it down to 55 lbs for rest of sets)
5) Back Extensions
bodyweight
6) Cable Crunch
70 lbs
Weird thing I am actually looking forward to my intravels in the morning. Jump rope here I come.
I also recorded my squat this morning to check my form. Looking solid if I say so myself.
Congrats on breaking out of that slump, tossedup. Nice numbers too for your return to the gym. Usually with slumps, once you break them they're a thing of the past, so there will be no more 4-days off, right?? I'm just off to the gym now - had to read the paper and have my coffee first.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Thanks K. I am defiantly enjoying the new squat rack so I can actually put up some pounds without my grip giving out on me. Right no more four days off unless it is my PLANNED rest week. Tear it up at the gym man!! Coffee is a must for sure!!
Did 10 Y squats, 10 decline pushups, 10 spider pushups, and 10 ladder climbs. I am hooked and love the fact that these exercised didn't kill my shoulders. I was kind of worried about the spider pushup but no worries. Get job Craig!!
Sorry to hear about the back, tu. Do you know what you did wrong?
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Thanks K. I was doing a stretch on the swiss ball where you lay on your stomach and fully relax. I wanted to get some knots out of my lower back so I had my wife run a wand massager over the tight spots and I had a hard time getting to my feet when she finished. My back wasn't feeling to bad before that so I will know better next time. It was terrible I was even considering going to the hospital but I am feeling a good bit better today. I am just one workout early on my week off so it is not too big of a deal. I am going to start on my second round of TT Saturday. I am going to do some hiit and get out on the mountain bike if the weather clears up. I am also going to work on my stretching a good bit to.
My back still isn't feeling to great so I went to the dr this morning and got a shot of toroidal (sp) it has helped but has not banished the pain. I am going to sit in the massage chair when I get home and get on the foam roller to. One a brighter side I bought a punching bag stand and treadmill last night. Can't wait to get my new cardio room set up!! I just hope and pray that this will subside before Saturday. Keep your fingers crossed for me.
Will do, TU. But don't rush things if you're not 100% by Saturday. Gotta get healed up first - TT will wait a few days if need be. Back pain's a bitch - I feel for ya.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Thanks for all of the support K. It seems like I am always hurt. I go for a few months and then my back goes or shoulder goes out then I am out of commission for a few weeks or months. I haven't seen a whole lot of progress since I finished HGM for this reason. Maybe I should give it a go again? I don't really know but it sure is frustrating. One of my NY resolutions was to stay injury free and here it is the first week of 06 and I am sidelined already. I am getting really tired of it. It kind of depresses me if I think about it to much. Oh well it is only a week or two and I have a sweet set up when I get back into my routine.
It looks like you need to get a handle on why you're getting injured so much, so you can solve the problem. Perhaps you need to get some professional help to design a program that specifically accommodates your neck/back issues. I know Bond007 got Craig Ballantyne to design a program to take into account his specific shoulder issues, and he was very pleased with the results. Have you thought of doing something like that?
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Your probably right K. I have only really hurt myself lifting once going for a pr on deads. I not really always hurt per say but always beat up feeling around my lower back. Kind of like a deep bruise or something. This time I thought I was doing something that was going to help me and it back fired on me. I have a couple of routines from some PT's maybe I should revisit them for a while until I feel confident and comfortable enough to come back to TT again. On the other had I have done a couple of bouts of Craigs Body Weight circuits that I really like. I might just do a body weight routine for a month or so since it is no impact on my back well not like weights at least.
On a positive note I slept in my back brace last night with a pillow between my legs to keep my hips alined and today I feel great!! I am not sore at all. I need to keep doing the little things that I know work well for me. Epson salt baths, TNS unit, static stretching, foam roller, sitting in my massage chair, and swiss ball work. I think I over complicate things sometimes for some strange reason and think I can get by without them or that I am better all of the sudden. Then I go balls to the wall and end up on the sideline from my own stupidity. Damn ego. I don't even know who I am trying to impress it is just me by my lonesome in the garage lifting. It is not like I have a cheerleading squat cheering me on to bench or squat 10 more pounds. I need to step back and realize that from time to time. If I just take 20 minutes out per day to do the above things than I think my quality of life would be much better. Thanks for the reminder K.
Well I got back into my rountine this morning after my week off. I have been using the foan roller and streching all week. A little bit of boxing to. I think this is just what I needed. I started TT for fat loss today. Killer workout!!
6am-- 8 intravels jump rope
10am- TT workout
1) DB split squats 3 sets of 8 with 50 lb db's
2) Barbell incline press 2 sets of 8 with 135 and 1 set of 8 with 55 lb db's
3) Swiss ball crunch 3 sets of 12 with 35 lb plate
4)Pushup 3 sets of 12 with body weight
5) Swiss Ball Jacknife 2 sets of 10 with body weight
6) Medicine ball woodchops 2 sets of 12 with 10 pound medicine ball
Man I forgot how split squats nail your hamstrings!! Feeling a little sore now but a good sore. I am going to switch to db woodchoopers next workout.
11am-- walked an uphill trail with wife for 30 minutes
5:15 am-- TT for fat loss workout B
I finally took everybody's advise and gave front squats a try. Quite humbling if I do say so myself.
1a) Front Squats
Olympic bar (45 lbs) 3 sets of 8
2b) DB Shrugs 55's 3 sets of 12
3a) DB Diagonal 50's lunges 3 sets of 8
4b) DB One Arm Rows 55's 3 sets of 8
I really liked the full range of motion I got with the front squats. I really had to concentrate on not coming up on my toes. It got easier on my later sets though. The shrugs have made my neck a little sore and have effected my rom in my neck. They will take getting used to again. I am going to do the back exercises plus some during my break and at home tonight because I heard it was not good to do them when you first wake up from the article that Old Guy posted on in the fitness forum. Really good workout!!
10:30am
Back exercises
1)Cat Camel 8 reps
2) Curl up 8 reps
3) Birddog 8 reps
4) Side Bridges 8 reps
Felt a great strech doing the Cat Camel and Curl Up. I was shaking a little bit doing the bridges. Going to have to work on them. I am going to do another round of these tonight.
I'm just off to the gym now - had to read the paper and have my coffee first. 
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