My TNT lifting log.

[20trenton]

I finished the "get back in shape" portion of the TNT plan about 3 weeks ago, went on vacation and started the second workout plan on Monday. So this is week 1.

The week of Thanksgiving 2007 I wieghed in at 215lbs. I'm 5'11. I decided to give the Atkin's diet a try. By March of 2008 I was 185 lbs! On the TNT plan I dropped to 182 and my body composition changed from 18.5 to 17.5 % fat. So I lost about 5 lbs of fat and gained 2 lbs of muscle.

My goal over the next 12 weeks is to get to a healthy 174 lbs. I'm currently at 180. I want to get my % body fat below 14. This means losing 8 lbs of fat and gaining 2 lbs of muscle.

I don't think I can do it with the TNT diet where you have cheat days. I've found that I feel very hungry for a day or two after a cheat day. So, I'm going to go low carb until I hit 172, then adjust my diet to more carbs. Any thoughts?

Thanks for reading my log!

[manbearpig]

Originally Posted by 20trenton

I finished the "get back in shape" portion of the TNT plan about 3 weeks ago, went on vacation and started the second workout plan on Monday. So this is week 1.

The week of Thanksgiving 2007 I wieghed in at 215lbs. I'm 5'11. I decided to give the Atkin's diet a try. By March of 2008 I was 185 lbs! On the TNT plan I dropped to 182 and my body composition changed from 18.5 to 17.5 % fat. So I lost about 5 lbs of fat and gained 2 lbs of muscle.

My goal over the next 12 weeks is to get to a healthy 174 lbs. I'm currently at 180. I want to get my % body fat below 14. This means losing 8 lbs of fat and gaining 2 lbs of muscle.

I don't think I can do it with the TNT diet where you have cheat days. I've found that I feel very hungry for a day or two after a cheat day. So, I'm going to go low carb until I hit 172, then adjust my diet to more carbs. Any thoughts?

Thanks for reading my log!

Welcome to the training log forum! Nice progress there 20trenton.

I believe TNT plan A would be a great fit for you. I assume you are currently following plan A guidelines. This plan is essentially low carb with no cheat days, so I'm not quite sure what you mean by cheat days. I did follow plan A for a month and Plan D for a month before moving on from TNT. I made good progress and lost about 4-5 lbs of fat though I do have a few more pounds of lard to lose before I get "ript abz".

I will keep an eye on your log. A warning - one of the TNT-based logs on here turned into something weird and got filled with xxx-rated stuff and other weirdness . With that warning, I'm off! Best wishes with your diet and exercise plan.

[20trenton]

Originally Posted by manbearpig

Welcome to the training log forum! Nice progress there 20trenton.

I believe TNT plan A would be a great fit for you. I assume you are currently following plan A guidelines. This plan is essentially low carb with no cheat days, so I'm not quite sure what you mean by cheat days. I did follow plan A for a month and Plan D for a month before moving on from TNT. I made good progress and lost about 4-5 lbs of fat though I do have a few more pounds of lard to lose before I get "ript abz".

I will keep an eye on your log. A warning - one of the TNT-based logs on here turned into something weird and got filled with xxx-rated stuff and other weirdness . With that warning, I'm off! Best wishes with your diet and exercise plan.

That's correct, I'm currently on plan A. I did plan B for the entire "get back in shape work-out". Which is essentially plan A with a cheat day to eat more carbs. I'm doing plan A until I get below my target weight, then I hope to add some weight back as muscle.

[20trenton]

Day 1
OK, here's some catch-up log.

Monday I did the first advanced workout. It felt more difficult than the "get back in shape work outs". Maybe it was the two weeks of no lifting?

I'm unsure about the Bulgarian split squat. Does the leg resting on the bench do any work? Or am I supposed to be using the leg on the floor to do all the lifting?

I couldn't do all the pull ups. The book says "or lat pulldown". At my gym we have a machine (I don't know what it's called) that helps you do a pull-up by adding some counter weight. Which do people feel is better?

[20trenton]

Day 2 I was sore and decided against doing any running. So, I took the dog for a 4 mile walk.

[20trenton]

Today was day 3 and time for the second workout. I was really sore at the start. What made today's workout difficult was the 20 rep sets. I kept overestimating how much weight to use and was really struggling at rep #15. I think tomorrow will be a good day for a long dog walk.

[20trenton]

No work out today. I took the dog for another 4 mile walk. Next week the dog and I will do some high intensity interval training on Tues and Thurs. She really enjoys the sprinting. I've been logging my food into fitday. I'll post a link when I have time to figure out how.

[20trenton]

Completed Work out number 3 and wrote a spread sheet to better track my progress.
set order exercise reps sets week 1 rest weight
1A Walking Lunge 12 3 45 25
1B Inverted Row 12 3 45 x
2A Swiss-Ball Hip Extension and Leg Curl 12 3 45 x
2B Dumbbell Bench Press 12 3 45 45
3A Kneeling Reverse Cable Woodchop 12 2 45 4/3
3B Pullup (or Lat Pulldown) 12 2 45 7.5


Hmmm. The cut and paste didn't work as well as I liked.

Lou

[20trenton]

I ran 6 miles with the wife and the dog yesterday. My Monday morning weigh-in put me at 177lbs. (My goal, for now, is 172.) That's three pounds under last Monday. I was at 17% body fat . I'm guessing it's mostly water loss. I had some vodka and coke Sunday night that probably dehydrated me a little. So far so good. Today's workout:

reps \sets \week 1 weight \week 2 weight

Bulgarian Split Squat 8 \3 \25 \25
Barbell Bent-Over Row 8 \3 \70 \70
Dumbbell Bench Press 8 \3 \40 \45
Plank 60 sec \3x
Pullup (or Lat Pulldown)8 \3 \140 \-60

The -60 is the "assist" I used when I did the pull-up on the "gravitron". I like that better than the lat pull-down.

Lou

[20trenton]

Had a late night yesterday and I was unable to post my workout. My weight seems to be dropping. I was 175.5 yesterday - down 2.5 pounds in less than 2 weeks? Probably water. I don't feel leaner.

Yesterday:

exercis reps sets weight
Goblet Squa 20 2 45
V-grip Seated Row 20 2 8
Hip Extension 20 2 x
Push up 20 2 x
Lat Pulldown 20 2 7
Neutral-Grip Shoulder
Press 20 2 15
Swiss-Ball Jackknife 15-20 2 x


Lou

[20trenton]

Wow, those first two weeks went fast. I think I made some progress. Weigh-in this morning was 176.5 lbs and 16.5% lard. I had some diet coke and vodka this weekend. It's really tough to just have 2 - so I didn't.

Here's Fridays workout. I did this at the Y instead of the gym at work. Strangely, the weights felt heavier.
sets/weight (all 12 reps)
1A Walking Lunge 3/ 25
1B Inverted Row 3
2A Swiss-Ball Hip Extension and Leg Curl 3
2B Dumbbell Bench Press 3/ 40
3A Kneeling Reverse Cable Woodchop 2/ 3.5
3B Pullup (or Lat Pulldown) 2/ -60

Saturday was a rest day and Sunday I did a slow 4 mile jog.

I stopped entering my food into fitday. It was definitely worth doing for two weeks to get a sense for cals in versus out. I don't think I'm learning anything new.

Lou

[20trenton]

Monday's workout got postponed until Tues due to a serious lack of energy from not sleeping. I figured it was better to go Tues Thur Sat this week.

___________________________ rep/sets/rest/weight
1 Bulgarian Split Squat_____8/3/90/25
2A Barbell Bent-Over Row____8/3/60/70
2B Dumbbell Bench Press____8/3/60/45
3A Plank 60 sec_____________3/60/
3B Pullup (or Lat Pulldown)_____8/3/60/-60

So far so good. I think I'm making progress

[20trenton]

2/3rds of the way through week 3!

____________ /exercise/reps/sets/ rest/ weight
1A Goblet Squat /20/ 2/ 30/ 45
1B V-grip Seated Row/ 20/ 2/ 30/ 8
2A Hip Extension 20/ 2/ 30/ x
2B Pushup /20/ 2/ 30
3A Lat Pulldown 20/ 2/ 30/ 6
3B Neutral-Grip Shoulder Press 20/ 2/ 30/ 20
4 Swiss-Ball Jackknife 2x15

[20trenton]

This was one tough week. All kind of S*it at work and home. Nothing life threatening, but no time to update my log. So I did 2 work-outs this week and ran twice. This morning while running, my dog was attacked by a loose (unleashed dog). She pannicked, broke off her leash and ran home. I had to beat the other dog off of her with the leash. My dog had two puncture wounds and is now on antibiotics. She's completely traumatized.

Tomorrow is my last workout for week number four.

I've decided that I'd rather do pull-ups than lat-pull downs even though I can't do the full set of pull-ups. I end up jumping up from a bench and lowering myself slowly. I noticed that this really works my lower arms. I'm guessing it's because I'm gripping so hard.

Anyway, I promised myself I would ride a century this summer by adding 10-15 miles a week to my bike ride. My last ride was about 45 miles, but it was at least 3 weeks ago. I'm going to try to get out this weekend and ride 50-60 miles.

Lou

[Terry Monk]

Welcome to the family. Looks like you're well on your way.

[Dhocott]

The advanced workout is good. I finished it last week and moved on to NROL. I really enjoyed the TNT programs. Keep at it and stick with the Plan you are on.