I'm thinking D or E, tt. I don't really need to lose any weight - would like to keep the bf low or lower and try to gain some muscle too. Time for a measured re-introduction of carbs, I think.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
I'm thinking D or E, tt. I don't really need to lose any weight - would like to keep the bf low or lower and try to gain some muscle too. Time for a measured re-introduction of carbs, I think.
well, exactly what I did a couple of weeks back. I have some fat that I'd rather get rid but I felt (and still do) that I needed to add some non-fat weight. I picked Plan E and started NROL strength 1. I did hit PRs in the three big lifts so I must be doing something right. My weight hasn't moved around much, I should get a body fat test done to see where I stand at the moment. I am probably around 17% - a lard bucket to be honest.
Congrats on the PRs, tt. Excellent work. Yeah, I think I will stick with the TNT advanced workout plan and move into the weeks 5-9 program. I like the introduction of DLs and there is a focus on upper body work which is my weak area. So it should do the trick. Not sure what my bf is atm; I think between 13 and 14 %. Ideally that will drop to 10 at some point but I have a month's vacation coming up in July overseas so there will be some regression there no doubt with a need for a refocus in August.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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
Comments: I found this workout tough last time and didn't think I could up the weights today. Was probably right as I was getting close to failure on most of the lifts. Added some reps to the hip extension/leg curl but that's about it. And to reiterate my comment from last time I did this workout ... 12 rep pullups at the end of a workout suck! So, that's it for the first 4 weeks of this program. Onto some different routines for the next four.
On the diet front, I had somewhat of a cheat last night ... was invited out to some friends for a BBQ and it was just too tough to be 100% compliant. Did my best but best wasn't enough. After that, I went to a pub night for my 30th high school reunion ... yes , you read that right - 30 years. To drown my sorrows (literally), I had a couple of non-compliant beers. Back on track today though ... I think I've only had 2 or 3 cheats in the 4 weeks, so I count that a success overall.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
I think, since we're human, we can allow ourselves a cheat now and again. BTW Rob, what does "I had a couple of non-compliant bears" taste like anyway???
I think, since we're human, we can allow ourselves a cheat now and again. BTW Rob, what does "I had a couple of non-compliant bears" taste like anyway???
This ain't going to have a happy ending my friend. Lets see how Rob gets out of this one .
What are you guys talking about? I don't see any typo!
(One of the advantages of being a mod is unlimited editing privileges. So that's how I'm dealing with it, tt. )
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Too much work clearly to change all the Ribs to Robs.
Gabe ... duelling mods?
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Apparently the only skill required to be a mod is bad spelling...
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Good point, Ben. Though that depends on your persepctive, I suppose.
LOL Bill - there may be some truth in that. Not sure what other skillset we collectively have!
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
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
Comments: Pretty good start to the new routine. Probably could have gone heavier but I deliberately went on the light side as part of my self-imposed "better safe than sorry" no-injuries guideline. I have also been feeling a little sciatic pain over the weekend which coincided nicely with a planned physio visit this morning. Happy to say, the PT's work on me fixed things up nicely and I felt fine during the lifts today. Glad I took it easy though, all the same. I subbed HLRs in lieu of incline reverse crunch as the book said to do if the IRC's were too light. I knew they would be. Hell, even the HLRs were too light at only 5 reps. Will either have to add some weigth next time or up the reps. Oh, what a nice problem. Onward ...
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
I subbed HLRs in lieu of incline reverse crunch as the book said to do if the IRC's were too light. I knew they would be. Hell, even the HLRs were too light at only 5 reps. Will either have to add some weigth next time or up the reps. Oh, what a nice problem. Onward ...
That's pretty sweet that the pain and doctors visit meshed nicely.
What's the advantage of wide-grip DLs?
Nice work on those decline DB presses. Do you have to have someone hand you the DB or do you take care of it yourself?
They were inclines, Ryan, not declines.
The wide grip emphasizes the upper back. Cosgrove uses that grip a lot with deads, I've found.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Wide-grip DLs? Are they the same as snatch-grip DLs? If so, I imagine they work your shoulder (traps) more. Am I wrong about this?
I think they're the same, tt. And yes, definitely more of an upper back/traps/shoulders emphasis.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
The hardest thing I find about it is to maintain a good grip. With your arms extended, you certainly lose some grippability (I know that's not a real word, but WTF! ) and therefore can't lift as heavy (at least I can't).
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
.
So, that's it for the first 4 weeks of this program. Onto some different routines for the next four. 
After that, I went to a pub night for my 30th high school reunion ... yes , you read that right - 30 years. 
To drown my sorrows (literally), I had a couple of non-compliant beers. Back on track today though ... I think I've only had 2 or 3 cheats in the 4 weeks, so I count that a success overall. 
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