Cover me, I'm going in! - JP Fitness Forums

Sinker · 03-24-2008, 12:08 PM

Age: 48
Height: 5'10"
Weight: 200lbs
BF (3 spot caliper): 23.8%

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.

Short term goal is to get below 20% BF.

Willie · 03-24-2008, 12:12 PM

Welcome!

beach_plums · 03-24-2008, 12:49 PM

Welcome! It sounds like you've made some pretty huge strides in the last year. Congratulations on that!

Phaedrus49er · 03-25-2008, 03:27 AM

Yeah yeah yeah, that's great and all, but I wanna know about the ride in your avatar

(Seriously, congrats on the progress and good luck with the training.)

Sinker · 03-25-2008, 06:13 AM

Quote:

Originally Posted by Phaedrus49er

Yeah yeah yeah, that's great and all, but I wanna know about the ride in your avatar

(Seriously, congrats on the progress and good luck with the training.)

Thanks to all for the warm welcomes and encouragement!

My bike is an 01 Harley Road King Classic. The Lovely Mrs Sinker rides an '06 Honda VTX1300C.

Here's our bikes on the Skyline Drive in Virginia September 07

.

Phaedrus49er · 03-25-2008, 06:18 AM

Awesome. Here's my '05 H-D Dyna Low Rider on the Blue Ridge Parkway about a year before

I try to stay off the Parkway below Blowing Rock. Too many gawkers and RVs. Go north toward Virginia, and it's pristine.

Sinker · 03-25-2008, 06:38 AM

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.

Sinker · 03-27-2008, 07:08 AM

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.
__________________

Sinker · 03-27-2008, 05:55 PM

update...

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.

Sinker · 03-29-2008, 06:58 AM

Day six of TNT. I'm doing pretty well with the food program. This weekend could be tough; we've got a social engagement tonight.

Dynamic Workout at home before Y. Out of bed at 6am, protein shake, coffee then Dynamic WO. 10 pushups were fairly easy(?!).

At the Y:

Workout A, Week 1
1A Static lunge; 2 x 15, 27.5lb dumbells (+2.5lbs each)
1B Incline Dumbell Press; 2 x 12, 27.5 dumbells (+2.5lbs each)
2A Hip extension; 2 x 15
2B Seated row to neck; 2 x 15, 40lbs on rack
3 Prone Cobra 1 x 60sec

Protein shake (22g protein, 1gm carb) before and after workout.

Other: multivitamin, Omega 3 fish oil, joint complex (glucosamine, chondroitin, msm) and fiber pill.

Sausage, 3 eggs & cheese for b'fast. 'Sgood.

I've committed to the TNT program w/no tinkering, but MAN that seated row to neck is an awkward movement!

The Y at 7am on a Saturday is sweet! Almost empty.

Sinker · 04-01-2008, 08:36 AM

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.

Phaedrus49er · 04-01-2008, 09:02 AM

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.

Sinker · 04-01-2008, 12:47 PM

Thanks...I'm really just kind of feeling my way at this point.

TNT calls for a rope handle, but that's a strange movement for me...here's my question and a great answer from Lisa:

2 TNT-type questions

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.

Sinker · 04-03-2008, 06:14 AM

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.

Other: multivitamin, Omega 3 fish oil, joint complex (glucosamine, chondroitin, msm), 2 fiber pills, 5g creatine monohydrate.

Littlemermaidklb · 04-03-2008, 06:42 AM

Lookin good man! I love the bike :-) And nice increases in your workouts so far... don't worry, the weight loss will come.

Sinker · 04-05-2008, 09:24 AM

Day 13 of Tnt. Feelin' Awright.
Added weight to every exercise!

Workout B, Week 2
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 35lb dumbell
2B Dumbell pullover 2 x 15 15lb 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 puzzlement: Why do people stress over getting the closest parking spots at the Y before doing 45 minutes on the treadmill?

Sinker · 04-08-2008, 10:00 AM

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.

Other: multivitamin, Omega 3 fish oil, joint complex (glucosamine, chondroitin, msm), 2 fiber pills, 5g creatine monohydrate.

Hope to go on a group mountain bike ride tonight if the weather holds off.