Well, at the invitation of Newman, and inspired by SpacecityPaula, I've created this training log to coincide with my entry in the 61 day challenge. Here goes nothing!
Nutritional Goal: Follow the principles of Abs Diet and NROL clean eating. Out of the 122 half-day increments, I hope to do at least 80% -- I typically have a cheat lunch during the week, but have been doing fairly well otherwise. Shooting for 80% means 97 clean half-days.
Fitness Goal:
I'm currently using NROL in the midst of FL 1. I plan on finishing FL 1 and moving to FL 2, then following NROL's "eternal beginner" sequence after that.
Therefore, goals are to lift 3 times per week and walk twice a week (I tried doing HIIT early on in break-in and injured myself, so I've decided to stick with walking until I shed some more weight. Bonus personal goal is to start working in HIIT once a week by the end of this challenge).
Personal Goals:
I'm currently in the 52-day challenge over on the Men's Health boards, so I'll incorporate those two goals here:
Goal 1: Finally do a pullup.
Goal 2: Drop 10 more pounds, down to 224.
New Goal 3 (it's a stretch!): Get into 36 inch waist jeans. (I started from 42 inch jeans, now down to very tight 38 inch -- it's a long shot, but it's possible.)
Competitive Goal
I've never participated in ANY public event, so this one will be completely new to me. I'll have to look around for something to join in -- my plan is to not do it alone, but get my wife and kids involved too. It will be good for all of us!
A little about me: I'm a 38 year old husband and father of four. Started at 265 in March and I'm down to 234 now. I'm 6' 0", and can't remember the last time I was under 220 pounds (high school??). Long term goal is to hit 185 -- I know it can be done.
So, that's it folks -- thanks for inviting me to be a part of this group! Best wishes for success to all!
Hey LawyerJoke! Congrats on starting the challenge too!
There is the Lunar 5k on July 14th.
I'm doing a 5K in Sugarland tomorrow. but am also planning on participating in the Lunar 5k.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
LawyerJoke, welcome! Nice goals and great to see another NROLer ... I found this board when doing NROL and have been here ever since! Alwyn creates some intense programs (I'm doing one of his other programs now too)! Nice progress thus far ... keep at it and you'll reach 185 no problems!!
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Life's a Journey ... Enjoy the Ride!
Thanks, Paula, Greg & Julie! I really appreciate the encouragement. My last training session was Friday, and I missed planned workouts on Sunday and Monday night due to later-than-expected meetings.
I should get in my next session tonight, and then I'm going to try to switch to mornings to get some better control on my day. I used to be a morning person, and it was great. I'd like to get back there.
Was at academy last night and they had Oly DB bars for $25 and change.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
No kidding? I can't see how I missed them, they may have just been out of stock -- I'll head back again and check it out (I just posted under the other thread, too -- SA had them for $40 each! (ouch).)
No kidding? I can't see how I missed them, they may have just been out of stock -- I'll head back again and check it out (I just posted under the other thread, too -- SA had them for $40 each! (ouch).)
Thanks, Paula!
If you go over in the weight section I think they were down low and kind of kitty corner from EZ Curl bar. I just happened to notice them.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Good luck in the challenge lawyerjoke! I like your goals, and yes, you can get down to 185. I started out at 225 three years ago, and got down to 170. Have went up a bit now and am 195, hoping to lose about 10 lbs. I am doing NROL also, and find it to be an intense program.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Thanks for asking, Paula -- I've hurt my knee (again), and I think I'm going to be off leg work for awhile until I can get a doc to tell me what's wrong (so, no deads, squats or lunges for awhile). (Here's my post about it: NROL without legs)
So, I'm looking for some advice about what to do with myself in the meantime. I've looked at Hypertrophy I -- it breaks up upper and lower body into separate workouts, so I think I'm going to try that for awhile, and just do the upper body workouts. Here is my workout for today:
Dumbbell incline bench press
5 x 25
5 x 25
5 x 28
5 x 28
5 x 28 (I found that I can hold a 25 lb and a 3 lb in each hand!)
Cable seated row (subbed barbell row)
5 x 67
5 x 99
5 x 99
5 x 121 (switched to pronated grip)
5 x 121
Dumbbell shoulder press
5 x 30 (25 lb + 5 lb dumbbell in each hand)
5 x 30
5 x 30
5 x 30
5 x 30
Wide grip late pulldown (subbed dumbbell pullover)
5 x 25 (using 2 25lb dumbbells)
5 x 25
5 x 25
5 x 25
5 x 25
Barbell close-grip bench press
5 x 99
5 x 111
5 x 111
5 x 111
5 x 111
High pull
5 x 67
5 x 67
5 x 67
5 x 78
5 x 78
Swiss Ball Crunches
3 x 15 x bw + holding 22 lb plate
12 x 140
12 x 140
***
I have to keep myself from getting to uptight about the fact that I'm not doing exactly what I wanted to do -- I'm also still concerned about the affect of not doing any legwork on my fat loss. I'm going to have to really watch eating now. Friday was bad, bad, but last two days were super-clean.
Yikes on the knee. Hopefully whatever is wrong will be resolved quickly!
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Hypertrophy I A2 (30 sec rest, supersets of grouped exercises)
Dumbbell incline bench press (using 2 33lb dbs)
15 x 33
15 x 33
15 x 33
Cable seated row (subbed barbell row) (pronated grip)
15 x 99
11 x 99
11 x 78
Dumbbell shoulder press (2 dbs each weight)
9 x 33
10 x 25
15 x 15
Wide grip lat pulldown (subbed dumbbell pullover)
15 x 25 (using 2 25lb dumbbells)
10 x 25
15 x 15
Barbell close-grip bench press
15 x 78
10 x 78 (switched to wide grip)
15 x 55 (switched to wide grip)
High pull
15 x 78
15 x 45
15 x 55
Swiss-bass crunch
3 x 15 x bw + 22lb plate
I had ZERO strength and energy this morning, absolutely exhausted. It's my 4th day on TNT diet, can only wonder if the weakness is partly due to that (besides the much greater number of reps and 30 sec rests...) Good news: Yesterday's weight was 229.5!
Still can't do lower body work due to bursitis. Icing my knee reguarly now and taking anti-inflammatory, looking forward to some feedback to my query in the injury forum.
3x15 with a 30 second rest is a tough setup and should wear you out. That means you're doing it right. Wait until you move on to HTII -- the 2x25's are killers!
I saw your post in the injury forum and thought I'd see how your knee was doing. Looks like you're still suffering. Sorry about that. Unfortunately I can't help other than to say I'm just getting over some bursitis in my heel and it's been roughly 3 weeks. Ice and rest seem to be the best remedy. Take care.
Hey LJ, the first week on TNT can be tough. Make sure you are getting enough fluid [read: water] and eating enough fat. That can make a huge difference. Don't be afraid of the fat and you'll do just fine.
You're doing great! Sorry to hear about the knee, but you'll make it
Newman
__________________
"Branch chainz, bro. Leucine in the sky with diamonds." - Alan Aragon
Hope your knee is getting better. Looks like you are getting some nice upper body workout in. I'd say continue to do those until the knee problems subside.
Sorry to read about the knee. I'm certainly no expert, but I've had almost no knee or foot problems from inflammation since I've been taking a fish oil product. The Omega 3s are supposed to be an excellent anti-inflammatory. I think your on the right track with rest and ice as well.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
Thank y'all so much for the encouragement and advice. The knee is, I hate to say, still the same -- I'm hoping for improvement though. Feeling some guilt about not doing any lower body work, but hope I'm making up for it on the top half & middle!
Hypertrophy IA, workout 3 today.
Dumbbell incline bench press (using 2 33lb dbs)
4 x 10 x 33
Cable seated row (subbed barbell row) (pronated grip)
4 x 10 x 78
Dumbbell shoulder press (using 2 33lb dbs)
3 x 10 x 33
1 x 9 x 33
Wide grip lat pulldown (subbed dumbbell pullover)
4 x 10 x 25 (using 2 25lb dumbbells)
Barbell close-grip bench press
1 x 10 x 99 (close grip)
3 x 10 x 99 (wide grip)
High pull
4 x 10 x 78
Hypertrophy IA (workout 5) (30 sec rest, supersets with grouped exercises)
Dumbbell incline bench press (using 2 33lb dbs)
15 x 33 x 3
Cable seated row (subbed barbell row) (pronated grip)
15 x 99
13 x 99
11 x 99
Dumbbell shoulder press (2 dbs each weight)
10 x 33
10 x 25
15 x 15
Wide grip lat pulldown (subbed dumbbell pullover)
15 x 25
15 x 15
15 x 15
Barbell close-grip bench press
15 x 78 x 3
High pull
15 x 78 x 3
Reverse crunches
15 x bw x 3
Wow, I'm sure having trouble finding the right weights for the 15 rep sets.... they are absolutely exhausting! Still not comfortable trying lower body work yet...
Weight is down to 229 this morning.
How much fun!!! I miss working out with Bob.
Way to go on the crunches. I think I am going to make an academy run tomorrow and pick up a 15 lb plate. The 10 lb plate isn't cutting it and the 25 lbs plate is too much right now.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Thanks! I started out using a 33 lb plate, but found that it was so big that it threw my center of gravity off -- making the crunches seem easier, since the weight was closer to my waist. I switched to using a 33 lb dumbbell and held it right up to my chin -- that kept the weight further up and made the work harder.
Well considering I fell off my Stability ball and bruised myself on the hearth doing lateral rolls , I don't think I'd be comfortable putting a DB at throat level during crunches.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
You just have to match their intensity. Sporadic perhaps? I think it is great they are working out with you. Nothing wrong with getting a little extra family time in here and there. I used to volunteer at the Indian Medical Center here working with adolescent diabetics and fitness. We'd train a few days a week. It was quite interesting and often fun. There was always some humor to be found. I would often say, "A good time was had by all."
Good to see things are progressing.
Keep up the good work.
Newman
__________________
"Branch chainz, bro. Leucine in the sky with diamonds." - Alan Aragon
Woot Fireworks rocked at my house. Hope they were great at yours! I was able to go watch them off the dock in the complex!
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Hey, Paula! They were great -- we just got back. Went down to the seawall and watched them from the 39th street rock groin -- we were about 300 - 400 yards from the launch site!
Have You Heard the One About . . . Lawyerjoke?
, I don't think I'd be comfortable putting a DB at throat level during crunches.
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