180 lbs

[BadDog]

Goals should be SMART
Specific
Measurable
Attainable
Relevant
Trackable

My goal is to weigh 180 on July 20th.

I realize a weight loss goal is not the best way to measure what I want to do (lower body fat % is the desired result) but I’ve found that body fat % measurements are unreliable. If I need to lose more than 8 lbs of fat because I am replacing it with muscle – so be it.

Current stats:
5’ 11”
Age 44
188 lbs
Body fat % probably about 22%/23%

Obstacles to manage:
Demanding schedule/clients/team members
3 kids
Often surrounded by the wrong kinds of food and alcohol

Recent motivating Events:
Had to buy 36” waist pants for a business trip – which in my defense are too big for me but the 34” are a bit tight. I swear dry cleaning shrinks clothes.
Spent day in hospital for pain in lower left side of abdomen – nothing found – gas bubble? Stress? It slowly went away.

Method for Weight Loss:
Back to TT by Craig Ballantyne. Did TT two years ago – started 3/7/05. It should be interesting comparing my logs with the first time I did TT. I like doing Craig’s TT workouts since they are followed by intervals all in the same workout session. Sometimes even with the best planning my days blow up and I can’t make it to the gym. My goal is to do a TT work out 3 times per week with a minimum of 2 x when things get crazy.

Diet:
Eat clean. I eat healthier than the average American but that’s not saying much. Lately, chocolate and salty snacks including a late night snack have been bad habits. I don’t have the patience to keep up a log on FitDay – I’ve proved this to myself a couple of times.

[BadDog]

Friday June 1st

Warm – 5 mins. jogging tread @ 5.5, stretching, push-ups, plank

Superset A
RDL warm 8 x 45, 8 x 95, 8 x 115, 8 x 115, 8 x 115
(being cautious here due to lower back issues)
DB Bench warm 12 x 45, 8 x 60, 8 x 55, 8 x 50

Superset B
Reverse Lunges 12 x bodyweight x 3
Shoulder Press 12 x 25, 10 x 25, 8 x 25

Intervals – 8 mins (starting out slow)

Eating = was clean all day

Comments
-Felt good after being out of the gym for about 3 months – my longest layoff since I can remember. My layoff started with a bad lower back strain doing deads and then work got extra crazy….

[BadDog]

Monday June 4th

Warm – 5 mins. jogging tread @ 5.5, stretching, push-ups

Superset A
Squat warm 8 x 95, 8 x 135, 8 x 135, 8 x 135
Chin-Ups warm 10 x #12, 8 x #8, 8 x 10, 6 x #10
(using assisted machine)

Superset B
Split Squat 3 x 10 x bodyweight
Ab Curl-Up 8, 8

Wide Grip Seated Row 8 x 50, 8 x 50, 8 x 48.5

Intervals - on tread for 8 minutes 3.5 - 8

Eating = was clean all day Monday, tonight had some Wishing Tree Chardonney and a few M&Ms . I only regret the M&Ms.

Comments
-Have some DOMS today - but overall feel good to be back on track.

[RobLL]

BadDog - if your wife doesn't have a tailor's tape pick one up at a sewing store. They cost like 75 cents. Men's clothing is no longer sized properly. I have 32s, 34s, 36s which have all been the same size.

[finboy]

BadDog,

Great to see you logging again! I remember your NROL log and know you had some good numbers...you'll be back there soon and the waist ought to start shrinking. Funny, reading this I see we are alike in many ways! Best of luck.

-fin

[BadDog]

Originally Posted by finboy

BadDog,

Great to see you logging again! I remember your NROL log and know you had some good numbers...you'll be back there soon and the waist ought to start shrinking. Funny, reading this I see we are alike in many ways! Best of luck.

-fin

Thanks Fin - it's good to be remembered.

[BadDog]

Wednesday June 6th

Warm – 5 mins. jogging tread @ 5.5, stretching, push-ups

Superset A
RDL warm 8 x 45, 8 x 95, 8 x 115, 8 x 115, 8 x 115
DB Bench warm 12 x 40, 8 x 55, 8 x 55, 7 x 50

Superset B
Reverse Lunges 8 x bodyweight x 3
Shoulder Press 8 x 25, 8 x 25, 7 x 25

Hanging Leg Raises - 2 x 10

Intervals – no time

Eating = was B+

Comments
-Had a lot of energy today - allergies weren't as bad as yesterday. Some good DOMS which had to work through on the lunges. Will try to do some intervals tomorrow.

[Blackjack]

Good luck on your goals. TT is a great protocol.

Are you doing a general warmup before your workout? I see jogging on the treadmill, stretching and pushups...is that your whole warmup? My advice, to save some time, is skip the jog and the stretching, do a general warmup per the TT manual. It usually is some type of lower body bodyweight movement, pushups, some ab movement, a pulling movement. Do two sets then move right into your specific warmup sets of the first two exercises of superset one.

Here's what I do as a giant superset:

BW Squat or BW Split Squat or BW Lunges
Pushups
Sw Ball Ab Curls
DB Rows (light) or Rev Pushup

2 rounds of that and I'm ready to go to my specific warmup. Saves time and is a lot more effective than jogging and stretching (both of which I used to do too).

[BadDog]

Originally Posted by Blackjack

Good luck on your goals. TT is a great protocol.

Are you doing a general warmup before your workout?

Blackjack,

I guess I forgot about Craig's warm-up - I'll go back and read it. I often throw in some lunges after or before my first lifting specific warm-up. I do the jogging to warm up my muscles - my core. Not sure how effective this is or the stretching.

I've had two bad lower back strains over the past two years from doing dead lifts. Thus, I'm a bit paranoid. Have sworn off deads but still doing RDL's and squats which I've never had a problem with.

[BadDog]

Thursday June 7th

Warm – 5 mins. jogging tread @ 5.5, stretching, push-ups, lunges

Superset A
Squat warm 10 x 45, 8 x 135, 8 x 155, 8 x 155, 8 x 135
Chin-Ups warm 12 x #12, 6 x #7, 6 x #9, 8 x #11
(using assisted machine)

Superset B
Split Squat 3 x 8 x bodyweight
Ab Curl-Up 8, 8

Wide Grip Seated Row 8 x 50, 8 x 50, 8 x 50

Intervals - on tread for 9 minutes 3.5 - 7.5 in 1 minute kinda sprints
(don't really think 7.5 is classified as sprinting)

Eating = was clean all day today.

Comments
-Tough workout since did Workout A yesterday and didn't give myself the full day I usually have to rest. This seemed to especially hurt me with the pull-ups and intervals.

[ParanoidAndroid]

Hey BD...good to see you back! Nice squats.

[BadDog]

Originally Posted by ParanoidAndroid

Hey BD...good to see you back! Nice squats.

PA - thanks - you're being kind - I was sort of thinking they weren't too great...I did go low and if you factor in how old I'm getting and I haven't been working out for three months + I didn't hurt myself...maybe, just maybe they weren't too bad. Yeah, that's the ticket...

[BadDog]

Tuesday June 12th

Warm – 3 mins. jogging tread @ 5.5, stretching, push-ups

Superset A
RDL warm 8 x 45, 8 x 115, 8 x 115,
DB Bench warm 12 x 40, 8 x 55, 8 x 55, 7 x 55, 6 x 50

Superset B
Reverse Lunges 12 x bodyweight, 8 x bodyweight x 2
Shoulder Press 12 x 25, 10 x 25, 6 x 25

Hanging Leg Raises - 2 x 10

Intervals – 12 minutes treadmill, toggling between 3.5 and 8.5, 8.0, 7.5

Eating = was A- today,

Comments
-Weight is 186 - so have lost 2 lbs since started.
-Eating over weekend was horrible - but allowed it to be since down the Cape at twice yearly weekend away with the guys. It was mentally refreshing on a bunch of levels as it always is. No regrets - great food + a kick in the butt in reviewing personal goals. Something I need periodically.

[finboy]

Good workouts BadDog and congrats on losing the 2 lbs. Have you noticed body comp changes as well?

Weekend at the Cape with the guys sounds great...I'm a real advocate of the guys getting together and having meaningful conversation about their lives. It's like we've been programmed to think that kind of thing is for women and wusses, but when it happens, I come away a better person.

[BadDog]

Fin - no body comp changes yet - too early - possibly some imaginary ones.

Stressed out last week cause getting ready to take a trip up to the White Mountains of NH. Taking the kids and Mrs. BadDog to Santa's Village (where Santa spends his summers). We usually do a trip right after school ends and the kids are super excited!

This will cause havoc with my workouts this week. On the bright side I'll do lots of walking. I'll be "reasonable" with my eating. Beyond that - time to get into the Christmas Spirit and have a few days of fun.

Oh and Happy Father's Day!!!

[BadDog]

Thursday June 21st

Warm – 5 mins. jogging tread @ 5.5, stretching, push-ups, lunges

Superset A
Squat warm 8 x 45, 8 x 135, 6 x 155, 6 x 155, 6 x 135
Chin-Ups warm 8 x #12, 8 x #7, 7 x #9, 5 x #10, 4 x #12
(using assisted machine)

Superset B
Split Squat 3 x 8 x bodyweight
Ab Curl-Up 8, 8

Wide Grip Seated Row forgot to do these....duh

Intervals - on tread for 8 minutes 3.5 - 7.5 in 1 minute kinda sprints
(don't really think 7.5 is classified as sprinting)

Eating = was B today

Comments
-Dragging a bit today since had to workout right after I ate dinner. It's amazing how that affects my energy/strength/endurance.

Have a good night!

[BadDog]

Tuesday June 26th

Warm – stretching, push-ups

Superset A
RDL warm 8 x 45, 6 x 115, 6 x 135, 6 x 135
(Can feel this in my lower back)
DB Bench warm 10 x 40, 6 x 55, 6 x 55, 6 x 55, 6 x 55
(Go up to 60 next time)

Superset B
Reverse Lunges 8 x bodyweight x 3
Shoulder Press 8 x 30, 8 x 30, 7 x 30, 8 x 25

Hanging Leg Raises - 2 x 8 (just because)

Intervals – 8 minutes treadmill, toggling between 3.5 and 7.5

Eating = was A- today,

Comments
-Weight is 185 - so have lost 3 lbs since started. Got to continue to eat clean this week because next week I'm going to be good but won't be great.

Have a great night!!

[BadDog]

Thursday June 28th

Warm – stretching, push-ups, lunges

Superset A
Squat warm 8 x 45, 6 x 135, 6 x 155, 6 x 155
Chin-Ups warm 8 x #10, 6 x #6, 6 x #8, 6 x #10(using assisted machine)

Superset B
Split Squat 3 x 8 x bodyweight
Ab Curl-Up 8, 8

Wide Grip Seated Row 12x 50, 12 x 50, 12 x 42.5

Intervals - on tread for 9 minutes 3.5 - 7.5 in 1 minute sprints

Eating = was C today - I was hungry

Comments
-All is good!