K-Court Plays with Dynamite

[K-Court]

I say we commiserate and drink heavily together at the summit, Doug.

[bacardio]

Originally Posted by K-Court

I say we commiserate and drink heavily together at the summit, Doug.

If we plan it right, we can call it 'carb-loading"

[K-Court]

Heheh - perfect!

[Terry Monk]

I'm all for some beer....er, carb loading in LR. I'm going to make it this year Rob!

[K-Court]

Excellent news, Terry. There will definitely be some "carb-loading" for sure - count on it!

[K-Court]

TNT Advanced Workout A (Week 4) 5/14/08

Warmup:
10 Jumping Jacks
10 Neck Rotations to each side
10 Shoulder circles (backwards)
10 Arm Circles (forwards and backwards)
10 Lunges
10 Static Side Lunges
10 B/W Squats
10 Hip Extensions
10 Lying Straight Leg Raises
10 Side Leg Raises
10 Pushups Plus
10 Thoracic Rotations
10 Fire Hydrant In-Outs
10 Groiners

Weight Workout

Straight Sets
Bulgarian Split Squats 3X8 @ 45s (+5 EH)

Superset 1
BB Bent-over Rows 3X8 @ 125 (+5)
DB Bench Press 1X6 @ 75s*; 2X8 @ 65s (first set only +10 EH)

Superset 2
Plank 3 @ 80 seconds (+5 secs)
Pullup 3X8 @ b/w+20 (+5)

Comments: Another lunchtime workout downtown. Very happy with the BSSs - 45s ... woohoo. I could have gone heavier on the DB bench and probably completed the lift with 75s; definitely with 70s (if there were any ... ). Unfortunately, my downtown "cater to the cardio crowd" gym only has two sets of DBs and they both only go up to 55s! Then they have a shitty pair of 65s that are just usable and a pair of 75s that have liability written all over them. I started using the 75s then realized part way through the set that one of the collars was completely loose. It couldn't be fixed without a special tool. I didn't fancy a bunch of plates falling on my face so I bailed on the exercise and just used the crappy 65s. I left a "suggestion" in the suggestion box. Everything else went smoothly. The last couple of reps on the pullups were tough ... amazing what a difference 5 extra pounds makes on those upper reps.

[manbearpig]

Originally Posted by K-Court

TNT Advanced Workout A (Week 4) 5/14/08

Warmup:
10 Jumping Jacks
10 Neck Rotations to each side
10 Shoulder circles (backwards)
10 Arm Circles (forwards and backwards)
10 Lunges
10 Static Side Lunges
10 B/W Squats
10 Hip Extensions
10 Lying Straight Leg Raises
10 Side Leg Raises
10 Pushups Plus
10 Thoracic Rotations
10 Fire Hydrant In-Outs
10 Groiners

Weight Workout

Straight Sets
Bulgarian Split Squats 3X8 @ 45s (+5 EH)

Superset 1
BB Bent-over Rows 3X8 @ 125 (+5)
DB Bench Press 1X6 @ 75s*; 2X8 @ 65s (first set only +10 EH)

Superset 2
Plank 3 @ 80 seconds (+5 secs)
Pullup 3X8 @ b/w+20 (+5)

Nice workout. I bow to your superior leg strength. BSS with 45s in each hand? . The bench press and bent-over rows must have come as a pleasant change after the Bulgarian split squats. Nicely done Rob.

[K-Court]

Thanks, tt. Yes, this particular workout is all about getting through the BSS. It's not too bad after that. Thankfully, while the supersets all use 60 sec RIs, the BSSs use 90 sec RIs. Those extra 30 secs make the world of difference. Also, I took 15 seconds between each leg to catch my breath. That's probably cheating but screw it.

[CAchief]

Originally Posted by K-Court

Straight Sets
Bulgarian Split Squats 3X8 @ 45s (+5 EH)

Is your foot up on a bench for these or are they done on the floor?

[bacardio]

Originally Posted by K-Court

Also, I took 15 seconds between each leg to catch my breath. That's probably cheating but screw it.

Now I don't feel so bad.... I did it today too.

[K-Court]

Originally Posted by CAchief

Is your foot up on a bench for these or are they done on the floor?

Well, they wouldn't be Bulgarians if your foot wasn't on the bench, would they? Yeah, it was.

[CAchief]

Originally Posted by K-Court

Well, they wouldn't be Bulgarians if your foot wasn't on the bench, would they? Yeah, it was.

I haven't done those for a long time, smart ass

That's good weight, I couldn't even do that much when I did it last. Good job!

[K-Court]

Smart ass is me!

Thanks for the compliment.

[RedLefty]

With BSS like that, apparently there's more to the man than just pecs and a goatee.

[liftintexas]

seriously. those BSS's (or BSSes? I don't want to be chided again for typos, rob ) are way impressive

[K-Court]

Thanks, Richie. I've found since figuring out that I need to tighten up my core and brace my back for these, I'm able to do them with more weight and with more stability. I don't find them anywhere near as difficult any more.

[RedWifey]

When you post in the middle of the day in your log, I worry about Matt. How's he doing?

[K-Court]

Thanks for asking, Jamie. He's actually doing quite well. He seems pretty much his old self for the time being ... sleeps a little more than would be expected of a dog his age but that's the only noticeable thing going on atm. Not sure how long it will last but we're enjoying the time we have left with him. He doesn't seem to know he has a problem at this point.

[liftintexas]

Originally Posted by K-Court

Thanks, Richie. I've found since figuring out that I need to tighten up my core and brace my back for these, I'm able to do them with more weight and with more stability. I don't find them anywhere near as difficult any more.

showoff

[K-Court]

Hey, with so little to show off, I need to take every opportunity I get!

[liftintexas]

Originally Posted by K-Court

Hey, with so little to show off, I need to take every opportunity I get!

must ... not ... take ... the ... easy ... shot ....

dang, rob, be glad it was me who replied next and not Gabe or RL ...

[Phaedrus49er]

Originally Posted by K-Court

Hey, with so little to show off, I need to take every opportunity I get!

So YOU'RE the red thong guy???

singing

Doooooooooooooo yooooouuuurrrrrrrrrrr boys hang low? Do they wobble to and fro?
Can ya tie 'em in a knot? Can ya tie 'em in a bow?
Can ya throw 'em over your shoulder like a Continental soldier?
Do yer boooooyyyyys haaaaaaang loooooooooooow?

/singing

[K-Court]

must ... not ... take ... the ... easy ... shot ....

dang, rob, be glad it was me who replied next and not Gabe or RL ...

funny guy ...

[Terry Monk]

I thought it was funny.....

[manbearpig]

Originally Posted by Phaedrus49er

So YOU'RE the red thong guy???

singing

Doooooooooooooo yooooouuuurrrrrrrrrrr boys hang low? Do they wobble to and fro?
Can ya tie 'em in a knot? Can ya tie 'em in a bow?
Can ya throw 'em over your shoulder like a Continental soldier?
Do yer boooooyyyyys haaaaaaang loooooooooooow?

/singing

Rob, all you need is a bunch'a ho hos and you all set to host your own show.

[K-Court]

Originally Posted by Phaedrus49er

So YOU'RE the red thong guy???

singing

Doooooooooooooo yooooouuuurrrrrrrrrrr boys hang low? Do they wobble to and fro?
Can ya tie 'em in a knot? Can ya tie 'em in a bow?
Can ya throw 'em over your shoulder like a Continental soldier?
Do yer boooooyyyyys haaaaaaang loooooooooooow?

/singing

HAHAHA. Oh gawd no.

[K-Court]

TNT Advanced Workout B (Week 4) 5/16/08

Warmup:
10 Jumping Jacks
10 Neck Rotations to each side
10 Shoulder circles (backwards)
10 Arm Circles (forwards and backwards)
10 Lunges
10 Static Side Lunges
10 B/W Squats
10 Hip Extensions
10 Lying Straight Leg Raises
10 Side Leg Raises
10 Birddogs
10 Pushups Plus
10 Thoracic Rotations
10 Fire Hydrant In-Outs
10 Groiners

Weight Workout

Superset 1
Goblet Squat 2X20 @ 45
V-Grip Seated Row 2X20 @ 80, 90 (+10 each set)

Superset 2
Hip Extension & Leg Curl 2X20
Pushup 2X20

Superset 3
Lat Pulldown 2X20 @ 90, 100 (+10 each set)
Shoulder Press 2X20 @ 25s

Straight Set
Swiss Ball Jackknife 2X20 (extra set; -5 reps)

Extras:

Superset
BB Curl 2X20 @ 50
Tricep Pushdown 2X20 @ 50

Straight Set
Swiss Ball Situps 2X20

Comments: Felt a little bit of sciatic pain going into this so I did some med ball rolling on my piriformis first and this helped somewhat. Still felt tender throughout the workout but no pain so long as I remained focussed. I decided to leave the goblet squats at the same weight for that reason but upped quite a few of the lifts. Realized this past week that I was supposed to be doing two sets of the jackknifes instead of one () so added that in and dropped the reps back to 20 from 25 because of the extra set. Kept the shoulder presses the same as they did me in last time (and again this time). Kept strictly to the 30 second RIs for this workout ..... OUCH! Pretty good finish to this part of the program! One more workout C then things change up next week. Can't believe I'm almost finished 4 weeks of TNT.

[liftintexas]

good workout, bud. still seeing that red there.

whoo-hoo 4 weeks of TNT under your belt.

hope the pain stays away.

[K-Court]

Thanks, Richie. Me too. Me too.

[manbearpig]

Originally Posted by K-Court

Thanks, Richie. Me too. Me too.

Congratulations on getting done with plan A. Do you plan to continue with this diet? What plan are you going to implement next - continue with plan A or move on to plan B/C/D?