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

[Terry Monk]

I got the time off! I'm heading to Little Rock!

Cardio today. 20 mins SHIIT (yeah, you read that right, Super High Intensity Interval Training - my spin) cycling. I couldn't do more burpees yet. My calves are soooo sore from the other day, it's not even funny.
10 mins stretching and cool down.
core work

[RacerBill]

ROAD TRIP!!!! [cue "Route 66"]

[K-Court]

Excellent news, man! Can't wait to meet you in person!

[Terry Monk]

5x5 120 sec rest
Chins - BW+40 (+5) all sets

circuits of 3x8 60 sec rest
db step-up - 45's (+5)
db squat to press - 55's (+5)
db rows - 85's (+5)

10 mins of stretching and cool down.

Notes:
Man 'o man..... tonight was the closest I've ever come to puking on a weight workout. I mean to tell ya.....

[Sign]

nice job adding weight to every exercise! With all that poundage your forearms must have been screaming by the end.

[Terry Monk]

Oddly enough my forearms never get a burn.

[gobbla]

Originally Posted by Terry Monk

Oddly enough my forearms never get a burn.

hee hee hee

[Terry Monk]

Originally Posted by gobbla

hee hee hee

Was scheduled to start week 4 today but I'm simply too exhausted. I started my on-call week yesterday and worked 13 hours and then today I worked 11 hours. My phone is sitting right next to me in case of getting called back in. I was soooo exhausted that I just didn't have it in me today to start week 4.... so tomorrow it is.
Of particular note, I still am on my TNT diet. Came home tonight to pizza that my parents had bought for themselves and the kids for dinner. They left me some and as soon as they left I put it in a plastic bag to save for the kids tomorrow and I cooked myself up a 2 egg omelet with salsa, mushrooms and cheese. I'm so proud of myself.

[Sign]

That was a good idea with the pizza. Way to not cave in and eat it. Besides, I am sure the kids will enjoy it more anyways.

[Terry Monk]

Start of week 4.
Sets and reps change - the main 5x5 exercise becomes 6x3 with a 2-3 min rest and the circuits become 4x10 still with 60 sec rest. I adjusted my weights down just for today to find my "sweet spot".

6x3 150 sec rest
front squats - 205 (no increase) for all sets

circuits 4x10 60 sec rest
incline db bench - 65's (-10) all sets
bb romanian deads to rows - 155 (-30) all sets
cable PNF - 25 (-10) all sets

13 mins of stretching and cool down.

Notes:
I made the right decision to lower or not increase the weights. I was struggling tonight. Stomach didn't feel right. I may still be recuperating from my long hours this past couple days. On-call lasts 'til Friday so I've got to try and fit my workouts in where I can this week. (no beer either )
Actually the lower weight on the rom. deads to row felt really good. I may have increased it too much in the last couple weeks. Think I'll keep around 155 or slightly increase instead of such a jump as I've been doing.

[Lost Dog]

I saw your post about adjusting your portions down as you get leaner. Do you do that because you're less hungry, or is it a conscious decision to cut portion sizes?

Do you keep track or just eat?

[Terry Monk]

Both. I am less hungry but I also know that as my weight decreases, if I want to continue losing, I've got to cut back some. I don't count ANYthing at this point.

[Sign]

I know the feeling of having to find your new sweet spot when a rep change comes up. That seems like a lot of weight to drop in your DL + Row, I wonder if you dropped your Squat weight slightly would it leave more in the tank for the DL+Row so you didn't have to drop it quite so much.

[Terry Monk]

Good thought Sign....I'll consider that on my next weight day.I worked 14 hours today and still came right home and did 20 mins of HITT jump rope. No stretching or core work today I'm really pooped.

[RacerBill]

14 hour days will really take it out of you. Careful you don't overdo it.

[Sign]

Those are some long days you have been pulling man. What is it that you do if you don't mind me asking, long days and being on call, are you an EMS Tech or firefighter or something?

I would also agree with Bill, long hours can definitely drain you physically and mentally, be sure you take a couple days off a week (if you are able to) to just recharge.

[Terry Monk]

I'm a serviceworker for our local water utility. I do everything from setting water meters, repairing and testing them to turning people's water on & off and fixing the reading equipment. We've got twelve people in our dept. so every twelve weeks I'm on-call in case of emergencies. Mostly what I do with these long hours is run all over the city (200,000+) turning people's water back on after they've been shut off for non-payment. Loads of fun.......... 'Cours come payday I'll be loving it. I've got 13 hours of o/t so far since Friday when my call started. I'm on until this Friday morning 7:30am.

[Sign]

Ahh you are one of those guys eh. When I worked security at the local power and water utilities plant I had to make the emergency calls to guys like you on the weekends. You seem way friendlier then the guys I had to deal with though, I hated having to call them in.