TriDude's Quest for Strength, Speed and Fat Loss - JP Fitness Forums

tridude · 09-20-2006, 11:48 AM

Greetings! I am fairly new the forum, but am finding this place one of the friendliest and helpful forums that I have visited. Thus, I am going to try keeping a training log here to record my daily workouts.

First off, a bit of background. I was an athlete in high school, but got majorly out-of-shape following college as I entered the 9-to-5 world. I am 6’3” and my weight soared to a high of 256 about four years ago. Mostly, this was due to being sedentary, drinking too much and not paying attention to my diet. I also smoked and basically sat at bars every night for a period of two years. I had high cholesterol and high blood pressure and was headed for a heart attack. My father died of one when he was just 57.

Through what must have been divine intervention, I met my wife at one those bars, and she helped me see what I was doing to myself. Thus, I made the decision to get back into shape. I picked up a book on triathlons, as I had always thought they were cool, and made the decision to do a small one. I started slowly losing weight and exercising like a mad man. That was three years ago. I have since completed around 14 triathlons, including two ½ Ironmans (1.2 mile swim, 56 mile bike, 13.1 mile run) and one marathon (Chicago, last year). I’m down to 207 pounds and 15 percent body fat. My cholesterol is 170 with the bad kind at 100 and the good kind at 70. My blood pressure is 115/70 and my resting heart rate is 48.

I can’t say enough about what exercise, nutrition and taking care of myself means to me now. It is almost like a hobby to me --- one that I’m obsessed with. It seems that an obsessive compulsive personality is part of my makeup. When I was kid all the way through high school, I was addicted to playing basketball. Then, I became addicted to drinking beer and partying. Now, I’m addicted to triathlon and fitness in general.

Anyway, one of the reasons I started coming to this forum was to learn more about lifting, which I have done on and off throughout my life. Other than lifting for power in high school for football and basketball, though, I never really stuck with it for very long beyond some body building stuff, so I never really saw any real results.

In this log, I’m going to start the NROL Break-In Plan, followed by probably the NROL Strength plan in hopes of getting stronger for next triathlon season (specifically, improving leg strength for cycling and running and upper body strength for swimming) and dropping more fat (I would like to be around 10 percent). I will be doing this while indirectly training for the Charlotte (N.C.) Marathon (I’m doing this one for fun), and hopefully keeping my swimming and cycling maintained. I just completed my second ½ Ironman two weeks ago (Duke Liver Center ½ Ironman; 3rd place Clydesdale, which is the category for men over 200 pounds), and I have two more Olympic-sized triathlons to do this season in October. I will keep you apprised of those along the way, while updating you on my training. Next June, I’m signed up for Ironman Coeur d’Alene, which is in Idaho. This is my ultimate goal … for now.

This fall, I am going to be doing approximately half of a marathon training program, which calls for running four times per week with a long run on Saturday. I want to keep my swimming and cycling in there somewhere, and I will probably lift twice per week at first. I might up this to three times per week as the days get shorter and it gets colder outside. My basic week from now until December 8, the day of the marathon, will probably break down to something like this.

Monday – swim (2500 yards or so)
Tuesday – NROL workout a.m., run p.m. (or vice versa, depending on my schedule)
Wednesday – run p.m.
Thursday – NROL workout a.m., run p.m. (or vice versa, depending on my schedule)
Friday – swim (2500 or so)
Saturday – long run
Sunday – recovery ride (two hours or so, or nothing if I'm too tired :p )

I did the first round of NROL Break-In A on Saturday. Here is the low down:

I. Squat 2x15
Warm up sets
95 (2x8)
95 (2x8)

Work sets
135 (2x15)
155 (2x15)

II. Superset w/full rest
Static lunge 2x15
Warm up set
Bar (2x15)

Work sets
55 (2x15)
65 (2x15)

Two point dumbbell row 2x15
Work sets
27.5 (2x15)
30 (2x15)

III. Superset w/full rest
Push ups 2x15
30 reps
25 reps

Swiss ball crunch 2x20
20 reps
20 reps

This workout was Saturday and I’m still sore in me arse, so I skipped yesterday’s planned NROL workout. I had a decent run last night though (Tuesday). 4 miles (39:00). Tonight is a six miler. The longer stuff isn’t for awhile yet, which is a good thing, because as sore as I am after the first NROL Break In workout, I am going to need some time to adapt. I will do the Break-In Workout B tomorrow, so I’m sure I’ll be sore for the weekend. No long run this weekend as I’m in a wedding and will be playing golf instead.

Thanks in advance for following along. I welcome any comments, advice or criticism, other than flat out saying I’m nuts.

TriDude

Mahler · 09-20-2006, 02:40 PM

Welcome to the forums and to the Training Logs. It's great to have you here and doing NROL. The program is deceiving. On paper it actually looks like fun. In the gym it is pure hell. LOL
Good luck with the training.

BamaDave · 09-20-2006, 03:19 PM

Hey, I started off at 235# (5'11") and had early onset high blood pressure as well and was even on meds for it! There are a lot of guys here who have lost 30, 40, 50, even 100 or more pounds, so you are among friends!

Your strength will go through the roof on NROL. You have the frame to carry a lot of muscle. It will be really interesting to watch your progress toward a full ironman. I admire your ambition!

Lisa~ · 09-20-2006, 03:21 PM

Welcome to the forum! Your story is inspirational. Good luck with your training. Be sure to follow along with some of the other runners here like BamaDave. Those guys can help you balance your lifting with your running better than anybody.

Lisa~ · 09-20-2006, 03:22 PM

HA! Dave, we were posting at the exact same time!

It's some sort of Alabama telepathy going on, maybe caused by the exceptionally wonderful cool air we've got today.

tridude · 09-20-2006, 03:32 PM

Thank you guys for the warm welcome. I look forward to reading all of your logs as well. I've already been on several. You guys are very motivating!

BamaDave · 09-20-2006, 03:56 PM

Quote:

Originally Posted by Lisa~

HA! Dave, we were posting at the exact same time!

It's some sort of Alabama telepathy going on, maybe caused by the exceptionally wonderful cool air we've got today.

Yes, superior Alabama mindlinking at work!!

The weather is great... I know it's just a teaser, but I'll take it!

tridude · 09-21-2006, 08:11 AM

Had a good run last night. It's starting to get nice and cool here. Hopefully, that will last a long time before it gets cold! I ran 1:01 with an average heart rate of 130. Somewhere around 6.5 miles or so. When my plan calls for a particular mileage, I just calculate 10 min miles and go with that, even though I'm probably doing around 9 min miles on average. I run down a trail and back, so I never really know how far I went ... I'm still a little sore from my first NROL workout Saturday, but I'm getting fired up for NROL Break In Workout B here in a couple of hours!

Ogedei · 09-21-2006, 12:21 PM

Welcome to the forums, nice to see a log for you already!

I did my first tri this year, hope to do another next year, just went back to school so I don't have the money to jump in hardcore right now!

I started at 300+ at 6'5". I lost near 100lbs and then after one of the members did a tri last year (Fishrcutb8) I thought it was pretty cool he had done one and it planted the seed.

I plan to put swimming back into my schedule and some running. I had worked up to 8km runs from 0km at the start of the year, and then I stopped so whenever I go out I over do it seriously and it puts me off the running again. I will have to ease back into it with the run walk protocol again I guess.

Good luck with the NROL and I hope to see you in Multisport!

Og.

BamaDave · 09-21-2006, 01:01 PM

Brett, do you have a GPS watch??? Not that they work so good on trail runs!!! Do you ever use one of those mapping websites to measure your runs?? I wish I had trails nearby to run on.

twinsavsvikingsfan · 09-21-2006, 01:19 PM

Welcome to the training logs. You guys that do triathlons are amazing. I'm happy that I'm able to just get out there and run. I look forward to following along.

tridude · 09-21-2006, 02:09 PM

Og: Thanks for the message. I hope to see you at a race one day. It probably won't take you long to get your running form back.

Dave: No, I don't have a GPS deal, although it would be nice. It's not really a trail I run on, more like a path. Raleigh has a system of greenways which run by my house, so it's pretty nice. You don't have to breath fumes at least.

Twinsavsvikingsfan: Why did your Vikings feel the need to beat up on my Panthers? Thanks for the kind words, but us triathletes aren't anything special. We just like to punish ourselves a bit more than others.

twinsavsvikingsfan · 09-21-2006, 02:51 PM

TD, I would hardly call the Vikings win over the Panthers "beating up".

I'll take the win any way, though.

GG300 · 09-21-2006, 02:54 PM

I had a similar story to yours several years back but I started with the lifting side and now I am getting into the whole running end of things. I see you have been checking in with BamaDave and TVF and they are great for tips and inspiration on running and Mahler has had great luck with the NROL program. Welcome aboard and Good Luck with the lifting.

tridude · 09-22-2006, 06:27 AM

Yeah, I thought the Panthers pretty much gave it to them on that bonehead play in the 4th. We need a win this week!

GG300: Thanks for the welcome. Good luck with the running!

tridude · 09-26-2006, 12:12 PM

Well, after a long-weekend of parties and poor food choices at my best friend's wedding, I'm back at it this week. I had a good week last week, with three lifts and two runs. That all came crashing down Friday through Monday, though, as golfing and parties surrounding this wedding became priorities. Back to clean living, running and working out ... Here are my last two NROL Break-In Workouts. From Saturday (able to squeeze that one in) and Thursday of last week.

Thursday 9/21

I. Deadlift
Warm up sets
135 (2x10)

Work sets
155 (2x15)
175 (2x15)

Superset w/full rest
Step ups
Warm Up Set
BW (2x10)

Work Sets
30 (2x15)
30 (2x15)

One Arm Dumbbell Press
Work Sets
30 (2x15)
30 (2x15)

Superset w. Full Rest
Close grip lat pulldown
Work Sets
125 (2x15)
130 (2x15)

Reverse Crunch
Work Sets
BW (2x15)
BW (2X15)

Saturday 9/23
I. Squat 2x15
Warm up sets
95 (2x8)

Work sets
155 (2x15)
175 (2x15)

II. Superset w/full rest
Static lunge 2x15
Warm up set
Bar (2x10)

Work sets
65 (2x15)
65 (2x15)

Two point dumbbell row 2x15
Work sets
30 (2x15)
30 (2x15)

III. Superset w/full rest
Push ups 2x15
30 reps
20 reps

Swiss ball crunch 2x20
20 reps
20 reps

This week, I hope to get in three more lifting workouts, which will put my total of NROL Break In Workouts to six. I will also be running four times. Not sure if I will go tonight, as my system is still shot from a hangover.

Only experience those about twice per year now, which is about two too many ...

BamaDave · 09-26-2006, 12:23 PM

Good workouts, Brett!! Isn't it "fun" to get to do step-ups after DL's and lunges after squats?? Alwyn C. is demonically possessed!