I'm on the road back - Terry's log

[Sign]

Good job with the pulldown and rows.

@ Phaedrus: everytime I see that sig I can't help but laugh. What was the context it was used in, I can't see that just coming up in normal conversation.

[Phaedrus49er]

Here is the original post. Tony was making fun of Rob getting irritated at Michael and me for some reason (don't remember offhand what it was), but it definitely a turning point in my opinion of Canadians

[Terry Monk]

Week 4 w.o. C

warmup - 10 of each
jumping jacks
arm circles
lunges
squats
hip extensions
lying leg extensions
pushups
thoratic rotation
fire hydrants
groiners

All exercises are 3x12 with 45 sec. rest unless otherwise noted.

walking lunges 40's all sets (+5)
ss w/
inverted rows bw all sets

swiss ball hip ext. & leg curl bw all sets
ss w/
db flat bench 75's (+5)

kneeling reverse cable woodchop 2x12 35's both sets (+5)
ss w/
pull ups 2x12 bw+15 both sets (+5)

10 mins. stretching and cooldown

Notes:
Excellent workout. I'm still happy I can increase the weights each session.

Week 4 is now officially over, as well as Phase 1. Starting this weekend will be phase 2 and we'll see where that takes me.

[Terry Monk]

Start of Phase II
Week 5 w.o. A

warmup - 10 of each
jumping jacks
arm circles
lunges
squats
hip extensions
lying leg extensions
pushups
thoratic rotation
fire hydrants
groiners

All exercises 4x5

90 sec rest
wide grip deads 135, 155, 185, 205

60 sec. rest
incline db bench 55's, 60's, 65's, 70's
ss w/
seated rows 100, 120, 120, 140

chins bw+45, +55, +55, +55
ss w/
incline reverse crunch bw for all 4 sets

Notes:
Well, as is normal with new exercises, I started out light and tried to find my sweet spot. I'll need to go heavier on deads and incline bench next time. In fact I may need to switch to bb inclines simply because my PowerBlock set only goes to 90 and I completely expect on w.o. A to pass that weight before the four weeks is up.

Feeling pretty frustrated by not being able to get rid of my last bit of fat. I don't know if this program will do it or if I'm just hitting that point that I have in all my efforts in the past. In those endeavors I've given up and never reached my full potential. I realize this is a very important point in my training/diet and I've got to be sure to stick with it.

[Sign]

Hey Terry, don't feel discouraged over that last little bit of fat. You know that it is going to take time to come off, and it will be slower then the rest. Maybe try changing to Plan C-E (I believe you are on B right?) for a week or two as a change of pace, then jump back into B and see if that gets things moving again. As long as you are eating right and still improving each workout then it will come off, have faith.

[Terry Monk]

That's actually really good advice. Roland suggested switching things (diet) up a bit to see if it helps. Thanks for the encouragement.

I'm actually going to be looking into Lyle McDonald's Stubborn Fat Solution too.

[savg99]

Terry,
I've been following your log for a while. Don't be discouraged! You've made outstanding progress and you're on the right path.

Changing things up will help. Keep working hard and don't lose heart.

[Terry Monk]

Originally Posted by savg99

Terry,
I've been following your log for a while. Don't be discouraged! You've made outstanding progress and you're on the right path.

Changing things up will help. Keep working hard and don't lose heart.

Thank you very much. I really do appreciate it.

[Phaedrus49er]

No reason. I really just wanted to post this somewhere. Congrats, you win.

[RacerBill]

Yeah, I can certainly relate to that last little bit of fat. I still have a blob that just doesn't want to go away. Seems like EVERYONE loses fat at a faster rate than I do.

Stick with it. You know you'll get there.

[Terry Monk]

Based on Roland's recommendation I started following McDonald's Stubborn Fat Solution's cardio today. I figure I'll do it at least two, if not three, times a week in addition to the TNT diet/routine.
Started today:
Took 2 HotRox Extremes; 15 mins later I started 20 mins of HIIT cycling; 5 min. absolute rest; 30 mins steady state cardio cycling at medium (about a 7 on a scale of 1 to 10) intensity.
I was wearing a thick sweatshirt and my usual stocking cap in order to keep my body temp up quite high. When I finished I felt something that I'd never felt before: I can't hardly explain it or put it into words. Very interesting..... I was all a tingle, I had goosebumps, and was very shaky. I assume this is called metabolizing fat. I LIKE IT!

[Phaedrus49er]

Originally Posted by RacerBill

Yeah, I can certainly relate to that last little bit of fat. I still have a blob that just doesn't want to go away. Seems like EVERYONE loses fat at a faster rate than I do.

Stick with it. You know you'll get there.

I immediately disprove your theory

[Phaedrus49er]

Originally Posted by Terry Monk

When I finished I felt something that I'd never felt before: I can't hardly explain it or put it into words. Very interesting..... I was all a tingle, I had goosebumps, and was very shaky. I assume this is called metabolizing fat. I LIKE IT!

Or heart palpitations from the questionable supplements

[Terry Monk]

Decided to make today a re-feed day..... Haven't had one for quite a few weeks and maybe it will help. Restore my glycogen levels and since today is a weight workout.....

[SpacecityPaula]

Originally Posted by Phaedrus49er

Or heart palpitations from the questionable supplements

GMTA. Be careful of that stuff.

[Terry Monk]

W 5 wo B
6/30

warmup - 10 of each
jumping jacks
arm circles
lunges
squats
hip extensions
lying leg extensions
pushups
thoratic rotation
fire hydrants
groiners

2x15
60 sec. rest period
contralateral stepup 20# db

30 sec. rest period
incline db bench 50's, 55's
ss w/
seated row 70, 75

kneeling underhand lat pulldown 75, 75
ss w/
leg lowering drill with legs straight bw both sets

bench pistol squat practicing

10 mins stretching and cooldown

Notes:
Well, this was an easy and quick workout. With only 30 sec. rests and two sets, it went rapidly.
Thanks to Roland for the idea of trying bench pistol squats. Hopefully by next Summit I'll be able to do full, unassisted ones. I can get halfway down and then lose my balance on the unassisted ones right now. I've added stretches for my hip flexors to my stretching regimen in hopes of getting limbered up in that area.

[Sign]

What exactly is a bench pistol squat? I am guessing that it is a pistol squat with the bench behind you either for support throughout or to fall back into if you lose your balance.