Bacardio's TNT Transformation

[bacardio]

Day 102 (4-18-08):

Exercise:
NROL Break-in W/O B (Time: 36minutes)

Squat - 60s rest, 311
15@145 10@145

superset w/ full rest
- static lunges 60s rest, 311: 15@55 (x2)
- 1-arm BD rows (elbow out) 60s rest - 311: 15@25 (x2)

superset w/ full rest
- pushups 60s rest - 311: 15@BW (x2)
- Swiss-ball Crunch 60s rest - 311: 20@BW (x2)

Roman Chair (back ext) 60s rest:
15@BW 15@BW+5lbs 8@BW+10lbs


Notes:
- did W/O B yesterday, so wasn't completely rested, but good workout overall
- reduced weight on static lunges to work form properly
- added 3 sets of Back Extension to workout.

[bacardio]

Day 102 (4-18-08):

Diet:

[bacardio]

Day 103 (4-19-08):

Diet:


Exercise:
- construction work and painting

[bacardio]

Day 104 (4-20-08):

Diet:


Exercise:
-construction
-garage cleaning
-furniture moving

[bacardio]

Day 105 (4-21-08):

Diet:

- little high on the calories, but hopeful all agree that the foods were proper.

Exercise:

NROL Break-in W/O B Time: 42 minutes

Deadlift: 15@145 11@155 (grip failed)

Supersets w/ full rest
- stepups: 15@10s
- DB 1-arm shoulder press: 15@25 10L/11R@30

Supersets w/ full rest
- close grip lat pullsown: 15@100 15@100(struggled after 13)
- reverse crunch: 20@BW 20@BW(struggled after 10)

Rotator Cuff exercises

-raised weight on most exercises, except stepups.
-lowered weight on stepups to focus on form. Still find it difficult to not use the lower foot to assist in lift.
- increased deadlift weight on 2nd set, but grip died. Should I be using straps to help grip or not use them so grip strength increases?????????
- have increase lat pulldowns every workout. Finally hit weight that caused me to really work to finish the last set.
- added some rotator cuff work to help. Both rotator cuffs are "tweaking" every-once-in-awhile

[Brentv]

I've had the same issues with grip strength. I was using straps to assist, which helped. Lately, I've been using the mixed grip, and that helps, too. Which to use seems to be a matter of opinion.

Good job on the pulldown. That's where you want to be with every exercise. Those last reps ought to be hard.

Brent

[bacardio]

Day 106 (4-22-08):

Diet:

- Day was going pretty good until dinner. Today was my daughter's 10th birthday, so we took her to Dave and Buster's for a little family-only party. Even had the salmon with a double order of green beans.... all that went right out the f***in' window when the cake and assorted treats came out. But hell, your kid only turns double digits once, right???

Exercise:
- picking up the Dave & Buster's bill, that had all the damn ink on it.


Notes:

-Posted several questions on the "Challenge Thread" about what to do here once I am done with the NROL Break-in phase. If people can, advice is needed and welcome.

Originally Posted by Brentv

I've had the same issues with grip strength. I was using straps to assist, which helped. Lately, I've been using the mixed grip, and that helps, too. Which to use seems to be a matter of opinion.

Good job on the pulldown. That's where you want to be with every exercise. Those last reps ought to be hard.

Brent

Thanks Brent... I think I will try the mixed grip, I have always been told to avoid the straps and force the grip strength to increase, but not certain if that is "good" advice or more of a hindrance.

[RedLefty]

I used to have grip issues on deadlift until I added grip work into the end of every single workout. It only takes a minute or two, and after a few weeks I've never been limited again on my DL due to grip. Your results may vary.

Here are the kinds of things I'd do at the end of the workout:

Farmer's walk/hold -- just pick up really heavy DBs and walk around or stand there. Time yourself and go longer every day.

DB pinch -- get m uch lighter DBs and hold it by one end using only your fingertips. Again for time, and again keep going longer and/or heavier.

You get the idea. Hangs from a bar work as well.

[bacardio]

Day 107 (4-23-08)

Diet:



Exercise:

NROL Break-in W/O A Time: 39 minutes

Squats: 15@145 15@150

Supersets w/ full rest
- Static Lunge: 15@55 15(11)@55
- DB Row:
- (L) 15@25 15(13)@25
- (R) 15(13)@25 15(13)@25

Superset w/ full rest
- Pushups : 15@BW 15@BW
- Swiss-ball Crunches: 20@BW 20(10)@BW

Roman Chair (Back Ext):
- 15@BW 15@BW+5lbs 9@BW+10

Farmer Walk: 55lbs for 60secs 75lbs for 60secs (ouch)

Great workout, for the farmer walk I will start @ 75lbs

[RedLefty]

Farmer's walks, oh yeah.

[bacardio]

Day 108 (4-24-08)

Diet:

- eating so-so, everything was good except the cookie (sugar)

Exercise:
- some yard work

[bacardio]

Day 109 (4-25-08)

Diet:

- calories a little high, and carbs a little high. I didn't start writing everything down until tonight and under estimated where I was
- the Pancharo burrito bowl may not be exactly correct
- I want to stay around 2100-2400 calories. According to Lou's calculation, my calories should be around 2670. (ie 170lbs X 11 + (170X11)X 35%). I used the "somewhat active" category for my calc. I didn't fell right about going to the next level, since the description said I have the muscle to show for the all the exercise.


Exercise:

NROL Break-in W/O B Time: 46 minutes

Deadlifts:
- 15@145 11@155

supersets w/ full rest
- stepups
- - 15@BW 10(L)/7(R)@BW
- DB 1-arm Shoulder Press
- - 15@25 11(L)/15(R)@30

supersets w/ full rest
- Close Grip Lat Pulldown
- - 15@100 15@100
- Reverse Crunch
- - 20@BW 20(13)@BW

Rotator Cuff Work

Farmer's Walk
- 75Lbs/60secs 75lbs/37secs

- Damn I was tired today. I am not certain if RedLefty was trying to help me, or cripple me with suggesting that I work on my grip with the Farmer's Walk exercise. I wasn't certain if I was going to every be able to straighten my fingers again.
- I also realize that doing the Farmer's Walk to fatigue is a fine line between ninjutsu and dumb luck as the 75 lbs DBs fall out of your hands and you try and get your feet out from under them.

[RedLefty]

That's why I mostly just did DB holds without walking around. There really isn't room for that at our YMCA anyway, heh.

And I do recommend working some DB pinches or something similar in from time to time. Imagine the following but with a normal DB:



I can't hold much more than a 17.5 DB in each hand this way (rubberized hexagonal DB at our gym) but I feel that it's been helpful.

[bacardio]

Day 110 (4-26-08)

Diet:

- pretty good day of eating, but calories a little low for what I was trying to increase it too.

Exercise:
- house work (cleaning, furniture moving, steam cleaning)

Day 111 (4-27-08)

Diet:
Day started off good,but went to hell on me. So wasn't able, and probably don't what to know how bad it was.

Exercise:
- same as yesterday

[bacardio]

Day 112 (4-28-08)

Exercise:

NROL Break-in W/O A Time: 41 minutes

Squats (2/15): 15@150 11@150

superset
Static Lunge: 15@55 15@55 (increase next time)
DB Row (elbow out): 15@25 15@25 (increase next time)

superset
Pushups: 15@BW 15@BW (increase next time)
Swiss-ball Crunch: 20@BW 20(10)@BW

giant set
Back Ext: 15@BW 15@BW+5lbs 11@BW+10lbs
DB Pinch: 10lbs for 55secs 10lbs for 60secs


- Last week for the break-in program. I feel like my body is getting use to it, so its a good time to change. Did the Back Extensions and DB Pinch as a giant set.
- Don't think the DB Pinch is going to work for me. The DBs the gym have are too big for my hands to span if I go above 10lbs. And 10 pounds are too light unless I to the pinch for a couple minutes

[bacardio]

Day 112 (4-28-08)

Diet:

- struggled to find stuff to eat for supper. Had to much protein earlier in the day, so struggled to find things low in carbs and proteins. Still need to find the proper foods.

Exercise:

Along with lifting yesterday (see above), I played hockey last night (5-4 OT, W). First round of playoffs. Good game, down 4-2 with 1:42 left in the 3rd, we got 2 goals and won in OT. Second round of playoffs next Monday night

[bacardio]

Day 113 (4-29-08)

Diet:

- I added a little fiberOne cereal to my eating to up my fiber. It has 25g of carbs, but 15 comes from fiber and no sugar. I believe this should be TNT OK, but not certain. It's daily impact needs to be accounted for, but I still only had 69g of carbs, but my protein was a little high, so I have maneuver room. Anyone see a problem with this???

Exercise:
- 60 minutes of TKD. Haven't been there in a couple weeks, since I broke my toe playing hockey 2 weeks ago. It was a pre-test night, so it has a hellva workout. Serious sweat going.

Notes:
Feeling pretty good lately, weight is back to where I stated this month, but I believe I have some BF lose, based on the consistent Omron readings.

Going back and rereading the eating section in the TNT book. I think I have been doing a pretty good job of following Plan A. I know I have had days that I have completely pooched it, but if I go with a 80/20% I have been pretty good (I think).

Jane??? any input there??? You have a pretty good grasp on the whole TNT eating.