Bacardio's TNT Transformation

[bacardio]

Day (5-6-08)

Diet:


Exercise:
NROL Fat Loss I W/O A Time: 51 minutes

squats(3/15) RI: 75s
- 15@135 15@135 15@135
cable seated row(3/15) RI:75s
- 15@80 15@90 15@90

supine hip extensions(3/15) RI:75s
- 15@BW 15@BW+10 15@BW+25
DB Push Press(3/15) RI:75s
- 11@40 15@30 15@30


rotational lunges(3/15) RI:75s
- 15@25 15@25 15@25
swiss-ball crunches(3/15) RI:75s
- 15@BW 15@BW 15@BW

- First day of this plan. W/O was pretty kick-ass. Seriously tired. Will increase weight on squats and increase rep count on swiss-ball crunches.
- Started way too heavy on the DB push presses. I will start at 30lbs next time, and see what the final set is like. May have to increase that one also.

Also had 60 minutes of TKD, 20 minutes of normal startup (stretching, kicks, punches), then 40 minutes of self-defense

[bacardio]

Day 121 (5-7-08)

Diet:

- 36g of sugar but all but really 4.5g came from "good" food. Is that acceptable. I have never really found a real answer to the question. I have searched through the TNT book, but never found an acceptable carbs or sugars level.

Exercise:
5 mile bike ride, family bike ride so nothing overly exerting.

Notes:
- seriously debating the "warp speed fat loss program" of Crosgrove's. Just not certain if I should or not. I have had my calories so long for so long, I am not certain dropping them into the 1500 calorie range would be a smart idea for me, since I have been in the 1800-2000 range for the last 3.5-4 months.

[bacardio]

Day 122 (5-8-08)

Exercise:
NROL Fat-Loss I W/O B Time: 74minutes

Deadlift (3/15) RI:75s
- 15@135 15@135 9@145(grip)
DB Incline Bench Press
- 15@45s 15@45s 9@45s (First set was declined, due to incline bench being used)

Bulgarian Split Squat
- 15@25s 15@25s 11(L)/9(R)@25
Mixed-Grip Lat Pulldown
- 15@100 15@100 10@100

Romanian Deadlift
- 8@105 10@105 10@105
Swiss-ball Lateral Roll
- 15@BW 15@BW 15@BW

- OK, this workout kicked my ass. Not certain if it was a no energy day, or I just had my ass handed too me by a Cosgrove workout.
- My grip was fried by the time I got to the Romanian Deadlifts, so not certain if I got the full "burn" out of that exercise.
- W/O took a damn long time compared to every other W/O I have done to this point. 13 minutes longer than my previous longest one. I watched my times pretty close, but still....

[bacardio]

Day 122 (5-8-08)

Diet:

- pretty good day of eating, proteins a little high.
- minimal sugars and most of the carbs came from the veggies. Still haven't heard whether I am getting too many sugars and carbs, so I am going off the no news is good news. I think I saw that Roland stated when he actually tracked his carb numbers for the TNT plan, he found himself in the 80-100g. So I am trying to stay below that.

Opinions welcomed!!!

[Sign]

I believe Adam's general recommendation was around 50g-75g but really, as long as you are making progress then I wouldn't worry about it too much. In this last post your carbs are only 11% of total cals if I did my math right which is completely fine.

[bacardio]

Day 123 (5-9-08):

Diet:


Day 124 (5-10-08), Day 125 (5-11-08), and Day 126 (5-12-08)

Diet:
- SUCKED!!! Too many carbs, too many sugars, and far too many calories.. Got to get my ass back in gear. Back to Plan A in a big way.

Exercise:
- Yard work, Fence Construction, staining, and carpentry work. No weight training, but been busy as hell with other manual labor activities.

[bacardio]

Day 127 (5-13-08)

Exercise:

NROL Fat Loss I W/O A Time: 47 minutes

superset
Squat: (3/15) RI: 75secs
- 15@135 15@135 10@145
Cable Seated Rows: (3/15) RI: 75secs
- 15@90 15@90 15@90 (add +10 next w/o)

superset
Supine Hip Extentions: (3/15) RI: 75secs
- 15@BW 15@BW+25lbs 15@BW+25lbs
DB Push Press: (3/15) RI: 75secs
- 15@30 15@30 15@30

superset
Rotational Lunges: (3/15) RI: 75secs
- 15@25 15@25 15@25
Swiss-ball Crunch: (3/15) RI: 75secs
- 15@BW+3kg 15@BW+3kg 15@BW+3kg (add next week)

Notes:
- good workout, not as brutal as w/o B, which I will have to do tomorrow, since I missed on Monday.
- not certain what happened on the squats, 145 should have been a lot closer to 15 reps before failure. Also was feeling it a lot in my back today. Form felt good, so not certain what was going on.
- have TKD tonight, so have another 60 minutes of exercise to log later tonight/tomorrow

[K-Court]

I've found that Cosgrove's workout Bs are always the toughest. I actually am starting to dread that letter of the alphabet! Your numbers looks great - 15 rep sets are definitely challenging, especially the 13th, 14th and 15th!

How do you add weight to your hip extensions?

[bacardio]

Originally Posted by K-Court

How do you add weight to your hip extensions?

place a X lbs plate on your crotch and pray it doesn't move around. If it does, painful pinching results.

I usually have to use one hand to keep the plate in place and one hand to try and maintain balance. It's kind of a juggling act.

[K-Court]

I think you need to post a video!

Seriously, would it not just be easier to do them single-leg?

[bacardio]

Originally Posted by K-Court

I think you need to post a video!

Seriously, would it not just be easier to do them single-leg?

I have been doing the hip extensions with my feet on a swiss-ball. Not certain if I would get a better workout using the swiss-ball with weight or going to single-leg on the floor? I know I don't get as much arch when using the swiss-ball as you do on the floor.

[bacardio]

Day 127 (5-13-08)

Diet:

[bacardio]

Not certain how today's workout (fat Loss I W/O B) is going to gone. I am pretty sore from yesterday, especially in the quads

[RedLefty]

Single-leg on the swiss ball works fine. Eventually even that will get easy. Then you can do the plate-humping thing.

[K-Court]

Haven't considered single leg on swiss ball before. Thanks, RL. I will give that a try. I can see that would be a challenge at first certainly.

[RedLefty]

Once it starts to get easier with one leg, another way to ramp up the difficulty is to do them faster, especially if you're doing the leg curl with it and not just the hip extension. Something about the additional speed really fries me on the leg curl. It almost looks like you're doing the "bicycle" laying on your back, except there's a swiss ball under one leg.

If you're just doing the hip extension and one-leg on a swiss ball is too hard, try one of those bosu balls. They're lower and a little more stable.

[bacardio]

Originally Posted by RedLefty

Once it starts to get easier with one leg, another way to ramp up the difficulty is to do them faster, especially if you're doing the leg curl with it and not just the hip extension. Something about the additional speed really fries me on the leg curl. It almost looks like you're doing the "bicycle" laying on your back, except there's a swiss ball under one leg.

If you're just doing the hip extension and one-leg on a swiss ball is too hard, try one of those bosu balls. They're lower and a little more stable.

I hadn't been adding the leg curl portion of the exercise. I was doing that during the TNT plan, but I might add that in. I was getting more range of motion when I added the leg curl to the exercise.