My TNT eating and lifting Log

[Chanceous]

Week 32

Friday's workout:

(1) Deadlifts. 3x10. 115lbs. 60 second rests.

(2) Supersets.

Incline dumbbell bench press: 3x10. (50s)(45s)(45s) 45 second rests.

Seated row: 3x10. (135)(120)(90) 45 second rests.

(3) Supersets.

Chinups. 3x10. (bw). 45 second rests.

Scaption+shurgs. 3x10 (12.5s). 45 second rests.

[Chanceous]

Week 33

Sunday's weigh-in: 153.5 lbs.

I also did several crunches and back extensions.

[Chanceous]

Week 33

Monday night's weigh-in: 154 lbs.

[Chanceous]

Week 33

Monday's workout:

(1) Deadlifts. 4x5. (115)(115)(135)(135) 90 second rests.

(2) Superset.

Incline dumbbell bench press. 4x5. (50)(45)(45)(60). 45 second rests.

Seated row. 4x5. (150)(150)(135)(120). 45 second rests.

(3) Superset.

Chinups. 4x5. (bw). 45 second rests.

Hanging leg raises. 4x5. 45 second rests.

[Chanceous]

I have a TNT diet question. The book says coffee is okay, and it doesn't give a restriction on the amount that one can drink. But, considering the book's emphasis on insulin levels, should one limit one's coffee intake due to its effect on insulin?

[Jedi]

Originally Posted by Chanceous

I have a TNT diet question. The book says coffee is okay, and it doesn't give a restriction on the amount that one can drink. But, considering the book's emphasis on insulin levels, should one limit one's coffee intake due to its effect on insulin?

I can only speak from experience, but I have done the anabolic diet for two stretches of several months (similar to TNT) and drank 4 strong coffees a day without it giving me a real insulin spike.

[RedLefty]

Do you drink all four at once or are they spread throughout the day?

Really, though, coffee with no sweetener is not gonna have a huge effect on insulin. Coffee's impact on liver/pancreatic function is not exactly proven and not exactly significant, from what I understand.

[Chanceous]

Week 33

Wednesday night's weigh-in: 153.4 lbs.

[Chanceous]

Week 33

Wednesday night's workout:

(1) Bulgarian split squats. 2x15. (20s). 60 second rests.

(2) Supersets.

Incline dumbbell bench. 2x15. (45s). 30 second rests.

Seated row. 2x15. (90)(105). 30 second rests.

(3) Supersets.

(A) Kneeling underhand-grip lat pull down. 2x15. (110)(110). 30 second rests.

(B) Jack knife with the exercise ball. 1x15.
Reverse crunches on the decline bench. 1x15.

[Chanceous]

Week 33

Friday night's workout:

(1) Dumbbell deadlifts (because the bar was taken): 3x10. (50s). 60 second rests.

(2) Superset:

Incline dumbbell bench press. 3x10. (45s). 45 second rests.

Seated row. 3x10. (105)(105)(120). 45 second rests.

(3) Superset.

Chinups (palms facing me). 3x10. (bw). 45 second rests.

Scaption+shrud. (10s)(12.5s)(15s). 45 second rests.

Weigh-in: 154.

[Chanceous]

Week 34

On Sunday, I did ab work and a HIIT run.

The ab work consisted of weighted crunches on the decline bench and hanging leg raises. I also did weighted back extensions.

The HIIT run was done using the following intervals:

Speed setting: 5.5 for 90 seconds
Speed setting: 9.0 for 30 seconds.

I ran 6 intervals.

Weigh in: 153.2 lbs.

[Chanceous]

By the way, I forgot to mention that I am shocked at how big and defined my quads have become.

While I was in weeks 12-26, recall that I stopped doing squats and I replaced them with leg extensions. Because I was doing low reps and 8 sets of these, I was able to use very high weight. My quads responded.

This is the same way that made my triceps *finally* respond. In just a few weeks of blasting my triceps with skullcrushers at weight that pushed my limits, my arms really started to grow.

I'm not sure what to do with this information. Thoughts?

[Lost Dog]

Originally Posted by Chanceous

By the way, I forgot to mention that I am shocked at how big and defined my quads have become.

While I was in weeks 12-26, recall that I stopped doing squats and I replaced them with leg extensions. Because I was doing low reps and 8 sets of these, I was able to use very high weight. My quads responded.

This is the same way that made my triceps *finally* respond. In just a few weeks of blasting my triceps with skullcrushers at weight that pushed my limits, my arms really started to grow.

I'm not sure what to do with this information. Thoughts?

That's great that you've found a method that works for you. You're isolating those muscles. With the compound exercises, like a bench press or squats, multiple muscles overcompensate for the weaker ones, so they end up not getting as much attention. Like with chinups for me. I can feel that they hit my arms, but my back and lats are doing most of the work, so I put some curls at the end of my workout.

Keep experimenting!

[Chanceous]

Week 34

Tuesday's workout:

(1) Widegrip deadlifts: 4x5 (115)(115)(135)(135) 90 second rests.

(2) Superset:

Incline dumbbell bench press: 4x5 (45s)(65s)(45s)(50s). 60 second rests.

Seated row: 4x5 (120)(165)(120)(135). 60 second rests.

(3) Superset:

Chinups. 4x5. (bw)

Reverse incline curl. 4x5. (bw)

[Chanceous]

Week 34

Last night's weigh-in: 152.8.

[Chanceous]

I don't think I've ever deadlifted more than 135 lbs. Why does my deadlift suck?

[RedLefty]

If you're doing widegrip DL with 135, you'd think that a regular DL would be quite a bit higher. Your back is certainly strong enough to hold the weight.

So perhaps your weak spot is high hammies and the booty.

[Lost Dog]

RL's right. The wide grip REALLY limits you. Not only because of the grip, itself, but because you start so low, so your back is limited. When your program changes to standard deadlifts, you'll see it go up.