About me: I had a back issue (lumbar stenosis) which caused me to want to lose some weight, which got me walking which got me mountain biking, which got me to here. In the last 15 months I've gone from 220-ish down to about 198 (first time below 200 this century), just from moving my prodigious posterior and eating a little better. Over the winter I've been doing a spin class at the Y, but now that spring is here I'm back on the trails with the bike. So going from pretty much couch potatoe status to a mountain biker (okay, an overweight, slow mountain biker) brings a sense of accomplishment. I can now climb hills on a bike that I had trouble walking up a year ago.
I've come to realize that a few cardio sessions a week and watching what I eat will only get me so far. I'm ready to take the next step, to build some muscle.
Today I begin the TnT program. I love pasta and all things baked, so it'll be a challenge for sure. I'll do "Workout A, Week 1" tonight at the Y and update this log tonight or tomorrow.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Day one of Tnt was ok. No real problems food-wise. I probably ate too many left-over deviled eggs (well, more than I NEEDED); big salad for lunch...cheese and real dressing was a welcome addition; couple of string cheese snacks during the day. Dinner was canned chicken sauted with green peppers, then mixed with salsa and jack cheese melted on top. Pretty stinking tasty!
Dynamic Workout
Dynamic WO was an embarrassment...could not complete 10 pushups! This is bullshit and I'm pissed. I consoled myself by imagining how bad it would have been a year ago.
Workout A, Week 1
1A Static Lunge 2 x 15 25lb dumbells
1B Incline Dumbell press 2 x 15 25lb dumbells
2A Hip Extension 2 x 15
2B Seated Row to neck 2 x 15 45lbs
3 Prone Cobra 60 sec
Protein shake (22g protein, 1gm carb) before and after workout.
Other: multivitamin, Omega 3 fish oil, joint complex (glucosamine, chondroitin, msm) and fiber pill.
Thoughts: 5:30am beats the snot out of 7pm; only a few people there.
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Though I speak with the tongues of men and angels, but have not love, I am but wasted bandwidth.
Day four of Tnt. So far so good w/food. Lots of salads, eggs, chicken. Hopefully I'll have some time to cook soon so I can have beef, pork, salmon too.
Dynamic Workout at home before Y. Out of bed at 5am, protein shake, coffee then Dynamic WO. Did the 10 pushups today (whoopee).
Then off to the Y ~5:30.
Workout B, Week 1
1A Dumbell Stepup 2 x 15 25lb dumbells
1B Neutral grip shoulder press 2 x 15 25/20lb dumbells
2A Goblet Squat 2 x 15 25lb dumbell
2B Dumbell pullover 2 x 15 10lb dumbells
3 Plank 1 x 60 sec
Protein shake (22g protein, 1gm carb) before and after workout.
Other: multivitamin, Omega 3 fish oil, joint complex (glucosamine, chondroitin, msm) and fiber pill.
Thoughts: Once I'm good with the form I could handle more weight for stepup; also goblet squate and pullover. Shoulder press was harder than I thought.
Eventhough this is a light, beginner workout, I like the way I feel walking out of the gym.
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Though I speak with the tongues of men and angels, but have not love, I am but wasted bandwidth.
I'm really, really tired. After a winter of spin class I rode trails on the mtn bike Friday, Saturday and Sunday. Workout at the Y Tuesday morning, mtn bike night ride (BIG FUN) Tuesday night, and another workout this morning. Plus day 4 of Tnt (no carbs).
My legs feel thick and I'm sleepy.
Goodnight, JohnBoy.
__________________
Though I speak with the tongues of men and angels, but have not love, I am but wasted bandwidth.
Day nine of Tnt. ZERO WEIGHT LOSS!! What's up with that? I'm not at zero carbs, but pretty stinking close. I'm looking for hidden carbs, but not finding any. I have been adding a small blurp of heavy cream to my Nitrean shakes, but that's only on WO days and I'm estimating it's two TBS max, which would be 2g of carbs.
I had hoped to lift Monday, but after T Th Sa last week and mtn bike riding Saturday and Sunday afternoons, my legs were toast - heavey and tired. But I felt good this morning, and feel like I can add some weight to every 'B' exercise next time through! (already increased goblet squat and pullovers from last week).
Workout B, Week 2
1A Dumbell Stepup 2 x 15 25lb dumbells
1B Neutral grip shoulder press 2 x 15 20lb dumbells
2A Goblet Squat 2 x 15 30lb dumbell
2B Dumbell pullover 2 x 15 12.5lb dumbells
3 Plank 1 x 60 sec
Nitrean shake before and after workout.
Other: multivitamin, Omega 3 fish oil, joint complex (glucosamine, chondroitin, msm) and fiber pill.
__________________
Though I speak with the tongues of men and angels, but have not love, I am but wasted bandwidth.
Looking good so far. Which attachment are you using for the neck rows? The short bar seemed awkward to me at first, but I got used to it, and it kept me from over-rotating my shoulders.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
I checked out the 'face pull' this morning and I think I'll switch to that next time around.
Quote:
Originally Posted by Phaedrus49er
Looking good so far. Which attachment are you using for the neck rows? The short bar seemed awkward to me at first, but I got used to it, and it kept me from over-rotating my shoulders.
__________________
Though I speak with the tongues of men and angels, but have not love, I am but wasted bandwidth.
Day 11 of TNT. Feel great but ZERO weight loss. I think I may be eating too much. I'm never stuffed, but I'm eating a bunch. Lots of eggs, sausage, cheese, chicken, pork, beef, fresh broccoli, green beans, salads. Favorite evening snack is sugar-free jello w/whipped cream. I guess I'm going with the 'I can eat whatever and whenever I want as long as it's protein & fat and no carbs.' I'm taking Nitrean protein shakes and creatine as prescribed by TNT. I'm starting to track ALL my food as of today. Hopefully something will show up.
Dynamic Warmup at home before Y. Out of bed at 5am, protein shake, coffee and Dynamic Warmup.
At the Y:
Workout A, Week 2
1A Static lunge; 2 x 15, 30lb dumbells (+2.5lbs each)
1B Incline Dumbell Press; 2 x 12, 30 dumbells (+2.5lbs each)
2A Hip extension; 2 x 15
2B Face pull; 2 x 15, 22.5lbs on rack
3 Prone Cobra 1 x 60sec
I got a pretty gad charlie-horse or cramp in my left quad while doing lunges with right leg forward. I completed the first set, but had to breat the second set in half. I could feel it with left leg forward, but not nearly as bad.
Protein shake (22g protein, 1gm carb) before and after workout.
April 8: Still at it despite no visible change or weight loss.
I've got a nasty head cold...not sure of effect on workout, but I did not increase resistance today.
Out of bed at 5am, protein shake, coffee and TNT Dynamic Warmup.
At the Y:
Workout A, Week 3
1A Static lunge; 2 x 15, 30lb dumbells
1B Incline Dumbell Press; 2 x 12, 30 dumbells (+2.5lbs each)
2A Hip extension; 2 x 15
2B Face pull; 2 x 15, 22.5lbs on rack
3 Prone Cobra 1 x 60sec
Protein shake (22g protein, 1gm carb) before and after workout.
April 10. I stopped weighing myself, and while I don't see any changes in the mirror, my jeans feel a little looser. I'll take it.
Still fighting a head cold, but increased weight on Goblet Squat and Dumbbell Pullovers.
Workout B, Week 3
1A Dumbell Stepup 2 x 15 30lb dumbells
1B Neutral grip shoulder press 2 x 15 22.5lb dumbells
2A Goblet Squat 2 x 15 40lb dumbell
2B Dumbell pullover 2 x 15 20lb dumbells
3 Plank 1 x 60 sec
Nitrean shake before and after workout.
Other: multivitamin, Omega 3 fish oil, joint complex (glucosamine, chondroitin, msm) and 2 fiber pills.
Today's YMCA puzzlement. Far be it from me to criticize someone else's workout, but if you can hold a >15 minute cell phone conversation while on the eliptical, maybe it's time to step it up a little. I'm just saying.
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Though I speak with the tongues of men and angels, but have not love, I am but wasted bandwidth.
Great log you've started! Today is day 11 for me. I workout at a Y too, so I see all the same puzzling things you're talking about! Did you try any of the recipes from the book yet? So far the meatballs and the italian sausage dish are our favorites.
I was just thinking this morning I should ask my boss if its okay to come in a half hour later and stay late two days a week so I can get my lifting in first. I have my most energy early and I'm sure there are fewer people there.
Great log you've started! Today is day 11 for me. I workout at a Y too, so I see all the same puzzling things you're talking about! Did you try any of the recipes from the book yet? So far the meatballs and the italian sausage dish are our favorites.
I was just thinking this morning I should ask my boss if its okay to come in a half hour later and stay late two days a week so I can get my lifting in first. I have my most energy early and I'm sure there are fewer people there.
Thanks for reading!
Last weekend I made the Taco Skillet. It was almost ready when the kids stopped by unexpectedly (Son 21, Daughter 25 + Boyfriend) so I sent them out for taco shells. It was really good; everybody was happy, but I had no leftovers! I've made the chocolate mousse (heavy cream, splenda and cocoa); it was ok. The peanut butter cookies are very good.
The Y is great in the mornings. I can do super-sets without bothering anybody, and there's plenty of room warming up, stretching, etc. I'd guess there are about 1/4th the number of people there at 6am vs 6pm.
__________________
Though I speak with the tongues of men and angels, but have not love, I am but wasted bandwidth.
Decadent weekend; Margeritas Friday night, big diner breakfast Saturday morning, and super rich ice cream (black raspberry on a waffle cone) Saturday night. Should I feel guilty? I don't.
This morning, 5:30am at the Y felt good. I increased resistance on every lifting exercise.
Workout A, Week 4
1A Static lunge; 2 x 15, 35lb dumbells
1B Incline Dumbell Press; 2 x 12, 35 dumbells
2A Hip extension; 2 x 15
2B Face pull; 2 x 15, 27.5lbs on rack
3 Prone Cobra 1 x 60sec
Protein shake (22g protein, 1gm carb) before and after workout.
April 16, half-way through week 4 of TNT. I need to get back to the book to see what's next...I forget all the food details and don't know about workout changes either.
I feel good. I knew that I would.
Increased weight on Goblet Squqt to 45lbs. It's still way shy of 'real' squat weights, but it's slowly moving from a balance exercise to a weight-lifting exercise.
I'm also wrestling with continuing on with TNT workouts or concentrating more on my mountain biking. As a beginner at both, I guess I'm not really taxing myself too hard, but I'm sure a couple sets of Goblet Squats and Step-Ups in the morning will make for a tough ride that night. OTOH, I did 10+ miles with some tough hills last night and didn't notice a problem with my workout this morning less than 12 hours later.
Workout B, Week 4
1A Dumbell Stepup 2 x 15 30lb dumbells
1B Neutral grip shoulder press 2 x 15 22.5lb dumbells
2A Goblet Squat 2 x 15 45lb dumbell
2B Dumbell pullover 2 x 15 20lb dumbells
3 Plank 1 x 60 sec
Nitrean shake before and after workout.
Other: multivitamin, Omega 3 fish oil, joint complex (glucosamine, chondroitin, msm) and 2 fiber pills.
__________________
Though I speak with the tongues of men and angels, but have not love, I am but wasted bandwidth.
I lifted (TNT) Monday, did 12 hilly miles on the mtn bike Tuesday, lifted Wednesday, did 10 hilly miles on the mtn bike Thursday (last night), and my legs were feeling very heavy and tired by the end of the ride.
So, I'm trying to decide what to do. I really enjoy mtn biking and have access to miles and miles of great trails near my home. Mtn biking is what first got me moving a year ago, and there are times when I'm on a trail and I'm amazed at how my body (and mind/spirit) have responded. If you told me 18 months ago that I could do what I'm doing now I wouldn't have believed you. However, I'm having a real tough time figuring out how to lift three days a week and still have fresh legs to ride 2 or 3 days a week. I was hoping my legs would adapt, but I'm gradually lifting more and also gradually riding harder. I may post a version of this in the 'Training Discussion' forum to get some input.
I'm off work today. I'm joining a few CMA friends on a Patriot Guard mission for the funeral of a local Vietnam Vet.
__________________
Though I speak with the tongues of men and angels, but have not love, I am but wasted bandwidth.
Cover me, I'm going in!
Did you try any of the recipes from the book yet? So far the meatballs and the italian sausage dish are our favorites.
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