Bacardio's TNT Transformation

[bacardio]

Day 92 (4-7-08):

Exercise:
NROL Break-in W/O B
Once again I feel completely "puss-ified" by this workout. But first the stats:

Time: roughly 32 minutes

Deadlift: 15@125 8@125/3@125

Supersets w/ full rest
Step Ups: 15@35s 15@35s
DB 1-Arm Shoulder Press:
12@35(R) 15@25(R)
7@35(L) 15@25(L)

Supersets w/ full rest
Close Grip Lat Pulldown
15@70 15@80
Reverse Crunch
20@BW 20@BW

Deadlifts didn't seem to push my Quads very much, my grip struggled more than my legs. Wondering if I am using my back for more than just core stabilizing. Did feel it in my lower back. I was lowering the weight until it almost touched the ground, wondering if I was lowering it more than I should have. I will probably talk to the trainer and have him watch my deadlifts.

Used all the step raisers (4 on a side) under step and was stil only half way to my knee so I certainly didn't get full range of motion on the step ups. Went super slow and did get a good burn.

Shoulder Press: started to heavy and died, then I think I went to light. Try 30 pounders, next time

Need to raise the lat pulldowns also. Finished all reps and didn't really feel anything until the 2nd set last couple reps

Crunches suck fro me. I must have a lame-ass core. Body was barely moving on the final set, but abs were protesting the full time.

Overall, I feel like a weakling, really need to step up the weight.

I have hockey tonight, so that will be another 60 minutes of exercise tonight.

[K-Court]

On the deadlift (as opposed to the RDL), you should be lowering the weight right to the floor and resetting after each rep.

[bacardio]

Originally Posted by K-Court

On the deadlift (as opposed to the RDL), you should be lowering the weight right to the floor and resetting after each rep.

So the lift really works from the ground up, then back down and that is one rep, rather than down and back up to a standing position??

[K-Court]

Yes, exactly.

Barbell Deadlift

[Brentv]

Deads don't really work the quads much. Deads are for glutes and hamstrings. You work the quads on your squats. And to repeat what Rob said, you start and finish the deadlift with the weight on the floor. The 10 and 15 rep deadlifts always challenge my grip - I use straps for assistance there.

It always takes me a few workouts to find the right weights for any given exercise.

Brent

[RedLefty]

DL will definitely work your lower back -- so feeling it there doesn't necessarily mean you're doing it wrong.

Oh, but not setting the weight down between reps -- that means you're doing it wrong.

[DKing]

If you need some help on deadlift form (or anything else) let me know. I am in your area about every other weekend and would have no problem going over the finer points of a proper deadlift.

Danny

[bacardio]

Thanks Guys, appreciate the feedback

[bacardio]

Day 92 (4-7-08):

Diet:

- had to approximate the chicken since I was "nibbling" and trimming the bird at the same time. But it should be close

I forgot to add the 2 Coors Lights I had after hockey so that raises up a little. Try and edit and upload a new diet image later.

Notes:
- Did a good job of damaging myself last night playing hockey. Took a snap shot off the pinky toe, did a superman after running over the goalie and landed on my right hip (no pads), which used my stick to soften the fall. But considering my pinky, on my right hand, was trapped between the ice and my stick, it is also smarty from fall with my hip.

Getting old

[Lost Dog]

My quads are often sore after I deadlift. My ass and hamstrings, too, but my quads sure get some work, too.

[bacardio]

Day 93 (4-9-08):

Exercise:
NROL Break-in W/O A

Squats: 60secs rest, 311 count
15@135 X2

Superset w/ full rest
Static Lunge: 60secs rest, 311 count
Left: 15@65 X2
Right: 15@65 9@65 (failure)

2pt DB Row (Elbows out): 60secs rest, 311 count
Left: 15@25 X2
Right: 15@25 6(4)(5)@25 (lower back)

Superset w/ full rest
Pushups: 60secs rest, 311 count
15@BW X2

Swiss-ball Crunch
20@BW 11(9)@BW 4@BW (sucked - no movement)

Notes:
- when I got to the second set of DB Rows right hand (I start on my left side), my lower back was screaming for mercy. I know the lower back is used for stabilizing during squats and lunges, but should it be getting to me "that" bad???

- my crunches suck... I get hardly any movement as I get tired. I really need to work on my abs/core. I shouldn't be that week.

- just scheduled a bod pod BF% test for Saturday. Excited to see what it comes out at. My Tanita scale said 21.0% this morning, my Omron said 17.5%, and the YMCA manual calc says 23.0%

[bacardio]

Day 93 (4-9-08):

Diet:

-first time in a long time that I was hungry all night. Might have been because I was working on my father-in-laws taxes all night.

calories a little high, but pretty good, except for the high sugar from the veggies

[bacardio]

Day 94 (4-10-08):

Diet:

- royally pooched-up today... Eating was good until dinner. I was watching my hockey team fold like a lawn chair as didn't pay attention to what I was eating until it was too late. Finally put it into the computer and I was 1000 frickin' calories over. So yesterday sucked big time all-together

Exercise:
After pounding all those calories down, I forced myself to go to TDK (I wasn't mentally into it last night). A fair workout. 45 minutes of mostly form, so consider it "light-to-moderate" aerobics.

[bacardio]

Day 95 (4-11-08):

Diet:
- accidentally over-wrote my food log this morning so lost Friday eating. Overall I was around 2100 calories with a good ratio.

Exercise:
NROL Break-in W/O B

Deadlift: 60s rest - 311
15@125 X2

Superset w/ full rest
Step Ups - 60s rest - 311
15@30 10(L)@30
15@30 6(R)@30
DB 1-arm Shoulder Press - 60s rest - 311
15@25 (x2)

Superset w/ full rest
Close Grip Lat Pulldown - 60s rest - 311
15@85 (x2)
Reverse Crunch - 60s rest - 311
20@BW 20@BW(last 10)

- went to different gym to do my work out. Used bench for stepups which was a big changed from the last time I did them. BUrned out quicker with higher bench.

- did put up more weight in general though

Also did 60 minutes of sparring Friday night about 2 hours after lift was complete. Horrible night of sparring.... Trying to get ready for a tournament on the 27th but after tonight debating if I will even be ready.

[bacardio]

Day 96 (4-12-08):

Diet:
- no tracking, calories pretty good, but more carbs and sugars then normal. Need to get back on track, seems to be happening more than it should looking back at my records.

Exercise:
- nothing

Notes:

- went and had a Bod Pod body fat test done today. I thought it was suppose to be better than a hyro test, but looking at the notes on the result sheet looks like it is within 2% of a hydro test. Was a little dissapointed in results. Thought based on my lsat hydro test I should be around 15-16% BF. Test results came in at 17.8%. Seems I have lost muscle mass, since my hydro test. I guess I will buy that. I was lifting quite a bit back then. My BMR has dropped from 1970 to 1746kcal.

Here's the weird thing it gave me this estimated calories vs activity level numbers.

Est TEE(kcals/day) ---------------- Act Level
2235 ---------------------------- Sedentary
2637 ------------------------------Low Active
3039 ------------------------------- Active
3633 ----------------------------- Very Active

I explained to the trainer my activity level with hockey, TKD, and lifting and he said I would be in that "active" category.
I find the burned calorie numbers complete BS, if I ate 3000 cals, I would gain weight like it was going out of style. I am keeping my calories right now around the 1800-2100 calories and I am losing but VERY SLOW. According to this, I should be dropping close to 2 pounds a week!!!

[bacardio]

Day 97 (4-13-08):

Diet:

- didn't really watch what I ate. Calories lower than need but some crap eaten as well.

Exercise:
- nothing, other than home remodel work and moving furniture

Notes:
Was thinking of something the trainer told me yesterday on the way the burn burns certain types of food and it didn't really "jive" for me, so I will throw it out to you folks. Trainer was talking about how the body burns certain foods and compared a McDonald's hamburger to green, wet wood and vegetables to dry kindling. Stating that the body would burn through 400 calories of healthy(veggies), faster than it would 400 calories of garbage food (hamburger). Now I know the veggies have more nutrients and the body burns proteins slower, but does it really care if the calories come from healthy compared to unhealthy when referring to burn rate???

[LWilson212]

I'm no expert on the bod pod thing so I don't know how accurate it is, but I do know I can lose weight on 1800 - 2100 cals per day and I'm a girl, weigh less than you, and do less activity. Maybe upping your cals a bit for a couple weeks to see what happens wouldn't be a bad idea.