Bacardio's TNT Transformation

[bacardio]

Day 131 (5-17) and Day 132 (5-18-08):

Diet:


-Saturday night royally sucked... Did fine until "Family Wii Night" started and everyone broke on the junk food. I caved.. Not as bad as it could have gone, but bad enough.

Exercise:
nothing formal in the gym, but did a lot of construction, yard work, cleaning and furniture moving.

[bacardio]

Now that I look at the NROL book, I understand why I was so tired after Friday's workout.

Workouts 3 and 4 are suppose to be 3 set of 12 with a RI of 60 secs. I did 3 sets of 15 with a 45 second RI.

Guess I will have to raise my weights on all exercises next week.

I will be doing W/O B tonight. Goody!!!

[K-Court]

Confirmation you're a stud, dude. Totally.

[Mahler]

I will pass on the "stud" comment. I am not Canadian enough to get away with that, but the workouts are looking great.

[manbearpig]

Originally Posted by Mahler

I will pass on the "stud" comment. I am not Canadian enough to get away with that, but the workouts are looking great.

[bacardio]

Originally Posted by K-Court

Confirmation you're a stud, dude. Totally.

Thanks, I guess it tells me that even though I am decrease the reps, seems to have more bearing than the decreased RIs.

And after yesterday's W/O B, it is confirmed.

[bacardio]

Day 133 (5-19-08)

Diet:



Exercise:
- Did Fat Loss I - W/O B last night after work, but forgot my training log in my gym bag, so I will have to fill this in later tonight. As stated above, I decreased by RIs and reps, per plan, but didn't increase the weight. I was tired, but it didn't have the same "this sucks huge donkey balls" feeling as the previous workout Bs. So I am going to increase the weight on most exercise, except those damn BSSs, those still hurt, but I did try and reduce the RI I was taking in between legs to about 5 seconds.

My last superset of Romanian Deadlifts/Swiss-ball Lateral rolls was interrupted by a guy asking what the Roll exercise was and what it worked. So he ended up doing a few and I helped him with his form. I ended up skipping the RI between the DL/Roll to attempt to make up for the extended RI before the last set.

[bacardio]

Day 133 (5-19-08)

Exercise:

NROL Fat Loss I W/O B(#3) Time: 55+ minutes

Deadlift: (3/12) RI: 60secs
- 12@135 12@135(too fast) 12@145 (add 10 lbs)
DB Incline Bench Press: (3/12) RI: 60secs
- 12@45x3

Bulgarian Split Squat: (3/12) RI: 60secs
- 12@25x3 (add 5 lbs)
Mixed Grip Lat Pulldown: (3/12) RI: 60secs
- 12@100x3 (add 10 lbs)

Romanian Deadlift: (3/12) RI: 60secs
- 12@105x3 (add 10 lbs)
Swiss-ball Lateral Roll: (3/12) RI: 60secs
- 12@BWx3

Pinch Plate: (3/12) RI: 60secs
25lbs@60secs 25lbs@60s 25lbs@53s

[RedLefty]

That post has more red than Tiger Woods on Sundays.

[bacardio]

Originally Posted by RedLefty

That post has more red than Tiger Woods on Sundays.

Yeah, felt the w/o was too easy when I was all-said-and-done. Sounds weird, but I guess I am getting use to the pain and suffering.

[bacardio]

Day 134 (5-20-08)

Diet:

- macros pretty good, little high on protein

Exercise:
- 50 minutes of TKD - stretching (15 minutes), kicks and combinations - good aerobic workout

[bacardio]

Day 135 (5-21-08)

Exercise:

NROL Fat Loss I W/O A#4

Squat: (3/12) RI:60s
- 12@145 12@145 12@155 (+10 lbs) (add 10 lbs next time)
Cable Seated Row: (3/12) RI:60s
- 12@100 12@100 11(12)@110 (+10, +10, +20 lbs) (start at 110 lbs next time)

Supine Hip Extension w/ Leg Curl: (3/12) RI:60s
- 12@BWx3
DB Push Press: (3/12) RI:60s
- 12@35x3 (+5 lbs) (add 5 lbs next time)

Rotational Lunges: (3/12) RI:60s
- 12@25x3
Swiss-ball Crunches: (3/12) RI:60s
- 12@BW+25lbs x3 (up from 5kg to 25 lbs)

Plate Pinch: (3/12) RI:60s
- 25lbs@60s (x3) (increase time to 70secs next time)


- Not certain what was up today, but I felt like a machine in there today. I added weight to almost every exercise and completed every rep. Last rep of set 3 of seated cable rows my form sucked but I finished the rep. So I will add some more weight for W/O A#5, even though I move to a 45 second RI. Even need to increase plate pinch hold times. Don't think I can use 35 lbs plate yet, so I will just increase hold time.

[K-Court]

Whoa. Look at all that red. Great work, Doug, great work indeed!

[bacardio]

Originally Posted by K-Court

Whoa. Look at all that red. Great work, Doug, great work indeed!

Thanks Rob, Things just felt good today. Friday will tell me if its more than just a "good day in the gym" or something a little more substantial, when I raise the weight on "most" of the W/O B exercises (including the God-forsaking BSSs).

[bacardio]

UXT at the client's site today.... Great a "too many carbs" day coming up , even better since I had too many yesterday also

[Mahler]

All that red makes it look like your training log is bleeding.
Wow.

[bacardio]

Day 135 (2-21-08)

Diet:

- Carbs way too high.. My prepared lunch didn't turn out so good, so I ended up getting a Pancharo's Burrito bowl. So my carbs were over the top. Even there is any saving grace, my carbs came within an hour of my workout (post). So maybe I built a little muscle.