Becoming Agent 47 - JP Fitness Forums

Sign · 04-14-2008, 09:28 PM

I attribute it to being up until 4am on this particular day but I have found a goal to aim for that has given me the motivation to actually get into the gym again. I have been back on TNT Plan A for 2 weeks as of today so it is high time I get the workouts rolling again.

What is my new motivation you ask? (Ok so maybe you weren't asking but I am telling you anyways) I have thought of a great Halloween costume that I want to wear come Halloween and I need to be in much better shape to really pull it off like I envision. The costume, is that of Agent 47 (from the Hitman games/movie).

So, with possibly the stupidest reason for working out pushing me forward I am starting this log as added insurance and motivation as I start the TNT Plan workouts. Workout #1 was this afternoon before work but I can't post the pitiful numbers until I get home and double check my log sheet.

Sign · 04-14-2008, 11:45 PM

Well apparently my edit window has passed for the first post so I have to make a second. This is the workout I am currently doing.

TNT Workout Phase 1

Workout A
45s rest between all sets

1A - Static Lunge (2x15)
1B - Incline DB Bench Press (2x12)

2A - Hip Extension (2x15)
2B - Seated Row to Neck (2x15)

3 - Prone Cobra (1x60s)

Workout B
45s rest between all sets

1A - DB Step-Up (2x15)
1B - Neutral-Grip Shoulder Press (2x15)

2A - Goblet Squat (2x15)
2B - DB Pullover (2x15)

3 - Plank (1x60s)

Now, for todays workout.

Workout #1 (A)

Static Lunge - 2x15/15 @ Bodyweight
Incline DB Press - 2x12 @ 25lbs.
Hip Extension - 2x15 @ Bodyweight
Seated Row to Neck - 1x15, 1x11 @ 60lbs.
Prone Cobra - 30s

Total workout time: approx. 30 minutes

Felt good for a first workout. Stuck to my rest times as best I could, realized my gym has no clock in the weight area so I will have to bring something to keep time so I can stick to my rests. Extremely surprised I was able to get all the lunges because normally they are a problem for me. Getting all reps for them has me excited to get back to workout A so I can start doing them with weight for the first time ever (that I can remember).

All exercises were fairly easy so I will have to up the weight next time, except for the seated row to neck. I have a problem with the motion so I am going to double check the book to make sure I am using the proper form before the next time out. I did the hip extensions using a large swiss ball to make them more difficult but they were still really easy, I may try using a weight plate to increase the difficulty or else find some other way to make them tougher.

Sign · 04-15-2008, 08:21 PM

No workout today, woke up feeling a lot sorer then I expected after that workout. Made sure to eat well and get a good deal of protein, then spent some time enjoying the sun and doing some stretching and foam rolling. Not going to be able to workout tomorrow either unfortunately. I have an exam from 8a-10a then I work 10a - Midnight so I think the other two workouts will have to be Thursday and Saturday.

It is weird this time around, normally I get sucked into an all or nothing mentality. If I am not eating clean I feel it is a waste to workout, or if I don't eat clean it snowballs into eating even more garbage. This time however I have been taking everything in stride and not letting little things side track me (like when the Tim Hortons at the college provided free doughnuts to those of us working in the computer lab. I had a couple over my 8 hour shift and it didn't really bother me, I just kept on with the eating plan) . It wasn't a conscious decision to not sweat the small stuff it just seems to have come about on its own.

*Edit* I forgot how much foam rolling the IT Band hurts.....

Dhocott · 04-16-2008, 08:48 AM

You're off to a good start. I have really enjoyed the TNT Workouts. The actual goal is not as important as actually having a goal. I'm planning on being Mr. Clean for Halloween.

Sign · 04-16-2008, 05:32 PM

Quote:

Originally Posted by Dhocott

You're off to a good start. I have really enjoyed the TNT Workouts. The actual goal is not as important as actually having a goal. I'm planning on being Mr. Clean for Halloween.

Well it is good that someone has enjoyed the TNT workouts. I see a lot of people saying they weren't challenging enough etc.

Eating was good today, woke up late so I didn't have time to eat before my exam though. Still really sore today, feels like my legs were tenderized with a baseball bat. Hopefully another good nights rest will leave me recovered enough for tomorrow's workout.

Sign · 04-17-2008, 04:09 PM

Today's Workout

Workout #2 (B)
DB Step-Up - 2x15/15 @ 40lbs. (20 ea. hand)
Neutral-Grip Shoulder Press - 2x15 @ 20lbs. ea. hand
Goblet Squat - 2x15 @ 45lbs.
DB Pullover - 1x15, 1x10 @ 20lbs. ea. hand
Plank - 30s

Total workout time: approx. 30 minutes

I had forgotten how much of a good feeling you get after a workout, such a rush. Over estimated my weights a little this week, don't think I am going to back them off though, I think they are good enough to stick with till I can hit them. Stuck to my rest periods but I still need to make a point to remember my iPod to use as a stopwatch to time them better. Few weird looks from people this time around, the last two times at the gym I have arrived later then them and left long before.

Nothing of consequence to mention in regards to eating. Looking forward to BBQ'ing tonight though.

Sign · 04-18-2008, 06:29 PM

No workout today, only worrying about the weight workouts, no cardio/HIIT etc just yet. I want to slowly step into everything instead going gung-ho and getting overwhelmed.

Today was my final exam of the semester, now I am just waiting to find out if we are working in the lab over the summer, if not I have to find another job. I hope they decide soon.

Eating has been good today, have a craving for subway tonight though so I might go pick up a sub. I know it doesn't really fit with my TNT plan but everything else has been good so far so I am not too concerned with the effects of one sub.

Tomorrow will have to be a good hard workout though, to make up for it.

Sign · 04-19-2008, 12:39 PM

Posting this from the school lab because my internet is down at home.

Arrived at my gym today ready to go with my next workout and was surprised to find it closed. Turns out they are doing renovations today and tomorrow. Looks like I am going to have to do some bodyweight stuff at home today in the meantime.

Terry Monk · 04-19-2008, 08:50 PM

At least you kept at it at home.... at least I hope you did???

Sign · 04-21-2008, 05:39 PM

Well, the weekend didn't quite turn out like I had planned, still have yet to get internet back (I am posting this from the lab/work) and I ended up helping some friends with moving some furniture around and other home stuff so I didn't get my workouts in. I did get in some foam rolling though and I have definitely noticed a difference since I have started doing it.

Today was a great day, got a good nights sleep, had a good breakfast and went and got a great workout in before coming to work.

Workout #3 (2-A)

Static Lunge - 2x15/15 @ 20lbs. (10lbs ea. hand)
Incline DB Press - 2x12 @ 30lbs.
Hip Extension - 2x15 @ Bodyweight
Seated Row to Neck - 1x10 @ 60lbs., 1x10 @ 50lbs.
Prone Cobra - 40s

Total workout time: approx. 30 minutes

Overall a solid workout, my work capacity has definitely improved since the first workouts last week. I remembered to bring my iPod to use as a stop watch so I made sure to hit my rest times. I re-read the instructions for the Seated Row to Neck and realized I had used the wrong attachment (straight bar) during the first workout so this time I used the proper one (rope) and found it to be much more difficult, I am going to have to back the weight off for the next workout unfortunately. Next A workout will involve 3 sets so I am still undecided if I am going to up the weights further or leave them the same and see how I feel after the added set.

On the diet front I have been fairly clean overall, I did cave in and have a sub on friday night and another on Sat. night during the UFC Pay-Per-View. Other then those 2 slips I have stuck 100% to the plan and have been feeling great. I found the transition from using carbs for energy to using fat to be much smoother this time. Nothing at all like the first time I tried TNT.

Monday is my measurement day but I am not going to post my actual measurements just my change per week and change overall since I started taking measurements a couple weeks ago. I can't post the change from last week because I screwed up and accidentally deleted the data but I can at least provide the change overall.

Weight: -11lbs.
Chest: -2.5"
Waist: -2.5"
Hips: -0.5"
Thigh: R +0.5 L: 0.0
Calves: -.75" on both

I do have one question for any guys out there, I am around 5'8" and my thighs are ~25" but I don't really feel any fat on them, this seems rather large for my height but I don't have any real frame of reference. So for any other guys out there that take measurements should I be expecting to lose inches?

Sign · 04-22-2008, 09:11 PM

Nothing really to report today, I am just really really bored. Did some foam rolling today, ate clean, shave my head completely bald, then played the drums on Rock Band for a while. That is about it. Now I am killing time before bed.

Sign · 04-23-2008, 12:48 PM

Workout #4 (2-B)
DB Step-Up - 1x15/15, 1x15/12 @ 60lbs. (30 ea. hand)
Neutral-Grip Shoulder Press - 2x15 @ 30lbs. ea. hand
Goblet Squat - 1x15, 1x14 @ 45lbs.
DB Pullover - 1x15, 1x9 @ 20lbs. ea. hand
Plank - 1x42s

Total workout time: approx. 30 minutes

(*Note* I just realized I made a typo on my first B workout, I only did 1x15 and 1x12 @ 45lbs for the Goblet Squat, not 2x15)

Overall a good workout, stuck to my rest times and really had to work. Might have went up a little too much on the weight but I think using 25s would have been too easy. On the second set of the step-ups I could only get 12 good reps with my right leg. On the shoulder-press I had to lower my arms for a few seconds at rep 11 of the second set then knocked out the last few reps. Goblet squat felt good, no real issues, same weight as before and added a couple reps. DB Pullover was good but my left arm failed at rep 9 of the second set so I stopped. Just like with workout A this workout goes to 3 sets next time so I am going to have to evaluate the weight and decide to keep it the same or go down a little.

Terry Monk · 04-23-2008, 08:30 PM

Nice job. Keep it up my friend!

Sign · 04-24-2008, 09:05 PM

Well I have come to the decision to fore go cardio for the time being. There are several doubters around me that refuse to believe anything I say regardless of any evidence I have to back it up. They are convinced that I will not be able to lose the weight/fat without doing cardio so I am going to prove them wrong. I know I would see more health benefits with some added cardio which is why I plan to start doing some once I hit my goals but for now it is just workouts and whatever recreational activities I participate in.

On the topic of food, I love chili, for $20 I made enough chili to last me a week of supper and some lunches, what a deal.

2lbs medium ground beef
1 Green bell pepper
1 Red Bell Pepper
2 Jalapenos
4 Green Onions
3 fresh white mushrooms
1 large can diced tomatoes
1 can Tomato Paste

Brown the hamburger, drain, add all ingredients to a large pot and simmer for 30 minutes. Add in some chili powder, cracked peppers flakes, and cover top with some Oregano then mix it all up and you are done.

After that I made the mashed cauliflower recipe from the TNT book, it was pretty good though I realized I am not as good with a mixer as I had thought, made a little bit of a mess.

Sign · 04-25-2008, 06:14 PM

Workout #5 (3-A)
Moved up to 3 sets now still with 45s rest between sets

Static Lunge - 3x15/15 @ 20 lbs. (10 each hand)
Incline DB Bench Press - 2x12, 1x10 @ 40lbs. ea hand
Hip Extension - 3x15 @ 25lbs. Instead of Bodyweight with my feet on a ball I used a 25lb. plate on my hips with my feet on the floor.
Seated Row to Neck - 1x15, 1x14, 1x10 @ 40lbs.
Prone Cobra - 1x49s, 1x11s

Total Workout Time: approx. 40 minutes

A good workout overall, adding a third set to everything really pushed my work capacity. Next time I am keeping the lunge weight the same because I still struggle with them slightly on my right side. Bench Press felt good, I am confident I can hit full reps at that weight next week and end the phase strong. Hip Extensions were fairly easy, I am going to use a smaller stability ball as well as a weight plate next week because I don't think I am ready for a 35lb. plate but I will decide when the time comes. I still am having trouble with the seated row to neck, I just can't get comfortable with the motion, I will be glad to be done with them and would much prefer pulling to chest or doing a bent over row. I read over TNT the other day at work and I realized I wasn't doing the prone cobra quite properly. I was using the correct form but I was simply trying to hold for 60s and then stopping as close as I could. This week I did it properly and once I failed I rested for 5-10s and then finished out the last 11s in a second set. I guess I should read the instructions a little closer in the next phase.

I have been thinking about it and I think I need a few more goals, not just workout/weight related but life goals. Something that I can look to and remind myself why I am doing what I am doing (besides the halloween costume goal the log was started about that is).

So, with that in mind here are a few long term goals I have decided upon

1. Get back to my hockey/baseball playing weight of 180lbs.
2. Finish my last year of college with a 3.8GPA or higher.
3. Study hard, and pass the CCNA certification exam.
4. Learn to play the Bass (as soon as I get around to buying it that is)
5. Get a job in my field and get out of this part-time min. wage pit
6. Learn to ride a motorcycle

Sign · 04-26-2008, 06:21 PM

Pretty excited today. Took a run across the border to MI this morning to pick up a few things and stopped at the Guitar Centre in Roseville and picked up my Bass.

Here is the one I got, I couldn't decide if I wanted Red or Jewel Blue but when I got there all they had was the red so that made that decision failry simple.

Other then that, nothing really to add for today. Might do some Foam Rolling later tonight. Oh, and I had a couple Grilled chicken go-wraps when we stopped at McD's for lunch but I am not really phased by it and don't see it affecting my progress in any way.

Terry Monk · 04-26-2008, 09:23 PM

Great posts the last couple days. I think it's always best to have good goals outside of the exercise/nutrition realm.
Going sans the cardio 'eh? I see why you're doing it, just wonder if it's not going to make your gym goals harder? Not that that is a reason to do it.

I've been kicking around the idea of getting a guitar myself and learning to play. Let me know how it goes.