Becoming Strong and Lean

[Eustace]

After being a lurker here at the forums for a few months, I figured it's time to actually get involved! I've lost 65 lbs in approximately 6 months, down to 270. Last week I finished the Turbulence Training for Fat loss program. So, for the next 8 weeks I'm moving to the TT for strength/muscle. This log will be a way of tracking my progress, plus keep me accountable.


First workout Monday morning at 6:45am!

[Jean-Paul]

Congratulations, Eustace! Like your signature line, you have discovered the real meaning of discipline. You have much to be proud of.

Craig's program is awesome. I love to hear about people like you getting results like that. Hell, maybe I should get on it myself!

I look forward to keeping track on your training log.

[Eustace]

Thanks!!

[Eustace]

Monday, October 23, 2006 @ 6:50 AM.

Supersets, no rest between exercises, 1 minute between sets.

Workout A:

A1: DB Bench Press: 3x5x45x35
A2: DB Row: 3x5x30

B1: DB Fly-press: 4x8x20
B2: Barbell Row: 4x8x65

C1: Incline DB Press: 3x12x35
C2: Face Pulls: 3x12x80

Followed up with intervals on the stationary bike, warmup for 5 minutes, then 7 intervals of 30 seconds/60 seconds.

Not too bad for the start, I'm not used yet to all of these upper body lifts in one session!

[TrainingGirl]

Congrats on your loss so far. Great job! I've done Craig's programs in the past and am currently working my way back with TT for women. Good luck and continued success

[Eustace]

Thanks, TrainingGirl! I've really enjoyed Craig's programs so far. Very effective and usually a lot of fun, too.

[Lost Dog]

Those fly presses kill me. Good work.

[UpNorth]

Nice work! Supersets are a killer.

[ParanoidAndroid]

nice job starting a log. It's a great way to keep yourself accountable. Keep up the good work, weights are looking good!

[Eustace]

Wednesday, October 24, 2006 @ 6:40 AM

Workout B:

Supersets, no rest between exercises, 1 minute between sets.

A: Sumo Squat, 3x5x55
B1: Romanian Deadlift, 4x8x45
B2: Side Plank, 2x5xB
C1: DB split squat, 3x12x20
C2: Stability ball curl, 3x15xB

Followed with HIIT on the stationary bike, 7 intervals of 30/60.

This was the first time I've done Sumo squats, a bit of a weird change from regular squats but my form was good. I'm just glad I don't have to do Sumo squats and RDL's back to back with no rest!

[Eustace]

No lifting today, so instead I went out and did a few intervals on the track. Basically tried to run as hard as a I could for 200m, then rest for 1.5 times
how long it took me to run. Definitely a fun way to get the day started,
(at least now that I've finished!) plus a good change from the bike.

[Eustace]

After reading about the new Fitcast Challenge, I decided it's time step up the fat loss for a few weeks. Instead of the Velocity Diet, I will be following the PSMF diet from Lyle McDonald's Rapid Fatloss handbook. So, for the next month I will be eating approximately 150g protein daily, vegetables, and 3-4 fish oil capsules each day.

[Eustace]

Friday, October 27, 2006 @ 6:50am.

Workout C

Supersets, no rest between exercises, 1 minute between sets.

A1: Reverse grip pulldowns, 3x5x110
A2: Seated DB Shoulder press, 3x8x35
B1: V-Grip Pulldown, 4x8x95
B2: Lateral Raise, 4x8x20
C1: Decline DB Triceps Extension, 4x8x20
C2: E-Z Bar Curls, 4x8x45
D1: E-Z Bar triceps extension, 3x12x25
D2: Zottman Curls, 3x12x35


My arms were worn-out after those last two supersets!

[Eustace]

Saturday, October 28, 5:21 PM

Workout D

Supersets, no rest between exercises, 1 minute between sets.
A1: Snatch-grip deadlifts: 3x8x60
A2: DB Ab curl-up: 3x20x10
B1: DB Step-ups: 4x8x25
B2: Swiss-ball jacknives: 3x12xB
C1: Hamstring Curl: 3x12x60
C2: Calf raise: 3x20x25

[gregl515]

Welcome Eustace! It appears that you have really committed to TT and to losing weight.

[Eustace]

Originally Posted by gregl515

Welcome Eustace! It appears that you have really committed to TT and to losing weight.

Yes, I finally woke a few months ago and realized that I HAD to make changes in my life if I didn't want to have a heart attack in my 30's. Now I'm at the point where I really look forward to working out, which I though would never happen!

[Eustace]

Monday, October 30, 2006

Workout A

Supersets, no rest between exercises, 1 minute between sets.


A1: DB Bench Press: 3x5x45x40
A2: DB Row: 3x5x35
B1: DB Fly-press: 4x8x20
B2: Barbell Row: 4x8x65
C1: Incline DB Press: 3x12x40
C2: Face Pulls: 3x12x80

Today is day 2 on the PSMF, following along with the Fitcast challenge. I'm not financially able to completely follow the Velocity Diet, so instead for the next 26 days I'm on the PSMF. Energy levels are great so far, and no major hunger or cravings so far. At this point I'm cutting out the HIIT, based upon the recommendations at T-nation and in Lyle Mcdonald's e-book, instead walking about 2-3 miles first thing in the morning.

[Eustace]

Tuesday, October 31, 2006

Workout B

Supersets, no rest between exercises, 1 minute between sets.

A: Sumo Squat, 3x5x60
B1: Romanian Deadlift, 4x8x45
B2: Side Plank, 2x5xB
C1: DB split squat, 3x12x20
C2: Stability ball curl, 3x15x5

[Eustace]

Thursday, November 2, 2006

Workout C

Supersets, no rest between exercises, 1 minute between sets.

A1: Reverse grip pulldowns, 3x5x120
A2: Seated DB Shoulder press, 3x8x40
B1: V-Grip Pulldown, 4x8x100
B2: Lateral Raise, 4x8x20
C1: Decline DB Triceps Extension, 4x8x25
C2: E-Z Bar Curls, 4x8x45
D1: E-Z Bar triceps extension, 3x12x30
D2: Zottman Curls, 3x12x35

The PSMF hasn't been as bad as I thought it would be this week. No noticeable change in energy, and in my fact I like not having to eat as 5-6 meals a day. Cravings were really bad on Wednesday, but I've found that going out for an extra walk seems to take care of it.

[Eustace]

Friday, November 3, 2006

Workout D

Supersets, no rest between exercises, 1 minute between sets.

A1: Snatch-grip deadlifts: 3x8x70
A2: DB Ab curl-up: 3x20x10
B1: DB Step-ups: 4x8x25
B2: Swiss-ball jacknives: 3x12xB
C1: Hamstring Curl: 3x12x70
C2: Calf raise: 3x20x30

Those SB jack-knives are tough, especially right after step-ups!