Recipe for success: 1 cup wishful thinking + 1 gal of effort
This should be one hell of year. I just completed eight years of service in the NAVY and am excited to take on new challenges. To kick things off, I decided to continue my education and get fit.
GOALS
1. Weigh in at 175lbs @ 10% bodyfat.
2. Do a half tri-athalon, half marathon, or 5K.
3. Become a NSCA certified personal trainer (for myself)
4. 1 Max Rep(MR)
Bench: 225
Squat: 300
Barbell Row: 225
5. Improve flexibility.
6. Do cardio 2x a week (HIIT followed by tabatha training or Cosgrove Complex)
TRAINING HISTORY Started: TNT diet April 17, 2009
Completed: TNT get back in shape
TNT advanced
NROL Hypertrophy I, II, III
Cardio: Average 20 minute HIIT once a month
*note* I'll post my blood work later today
SUPPLEMENTS
Multivitamin, Ultra Man Max from Vitamin World
Calcium / Magnesium citrate
Fish oil
Zinc gluconate
Gold Standard: 100% Whey
MRI Black Powder (mixed feelings about this one)
Try to keep your Protein to 1 gram per pound of Lean Body Mass. If you are 12% BF @ 167 then you would max out at 150 +/- grams of protein from all sources.
But who am I to argue - you are doing just great.
Look forward to following your progress on the 52DC.
Try to keep your Protein to 1 gram per pound of Lean Body Mass. If you are 12% BF @ 167 then you would max out at 150 +/- grams of protein from all sources.
You're new here TNT Man. In the spirit of giving real information and not just heard-on-the-internet truisms, you might want to back up blanket statements about needing to LIMIT protein with some evidence or studies. You could say that "you don't really need more than ..." but I don't think you want to make blanket statement that implies a hard limit without some evidence.
I haven't tracked my nutrition on fitday in awhile, but the only supplementary protein I take in are pre / post workout shakes. Also I just started taking them on my cardio days. Other than that, I just eat meat but maybe I can sub in more cheese.
My first cardio program started 01/03/10. Here it is:
HIIT on treadmill, incline set at zero. About 20 minutes.
5:00 Jogging at 5 and building up to 7.5
1:00 A minute of sprinting @ 12, then one minute of jogging at 5. Repeat 4 more times, adjusting speed as neccessary.
5:00 cooldown
COSGROVE Eight - Perform set of six on each excercise w/o letting go of the bar. Rest for 90 sec & repeat doing a set of 5, then 4, etc. About 12 min of resistance training w/o rest time.
Barbell loaded to 55 (macho like right?)
Deadlift
Romanian deadlift
Barbell bentover row
Power clean
Front squat
Barbell push press
Squat
Good morning
The new cardio program turned out well, although HIIT is always a chore. The training complex by Alwyn Cosgrove was a blast! I felt like a fool using a barbell with only 5lbs on each side, but considering he prescribes MMA fighters to use 85-95lbs was comforting. It was definately exhausting, and I can't wait to try some of the other complexes out there.
Back in December, I had a 9 point caliper test done on a military base. It calculated me to about 11.9% body fat. I just got back from my gym, and used an electronic caliper which tagged me at 9.6%, which was within minus 1% of several online calculations I used (I am taking note of hydration levels & time of day). Now that I'm up to date, I will have to re-assess my caloric intake and cardio programs.
I was concerned with an exercise induced hypoglycemia, but it may have been premature. My nutrient profile always changes of course, and I think I was suffering from a lack of saturated fats for Adams diets. Past two days I made a real conscious effort to eat fatty foods, and my energy levels were outstanding. Its very counter-intuitive but it works.
These numbers seem to change quickly, which is due to me not having access to a barbell for the past 9 months. However, I think that I have mostly adapted now and that the numbers will ride out.
Thanks for the warm welcome Ronald & Karozel. I tried taking a look at your training log karo, but it seems the link is broken?
Today was another round of cardio, and the HIIT was very taxing today. Seems my body hasn't adjusted to this wierd thing called running, considering I average it once a month and here I am going for 2-3x a week now. Perhaps my biggest flaw today, was my lack of calories.
Doing HIIT you get some quizzical looks from the resident hamsters. They are probably thinking, "why is he running / jogging / running / jogging, oh his cardio was rather short." I just wish they would put down their cell phones and turn off the TV & read some of the awesome information out there.
Also I started reading my NSCA: Essentials of Personal Training book. What an excellent book! I haven't read much, since I am trying to absorb everything to minimizing rework but it is excellent. I hope to be at least 1/2 done with this by Feb 26th (part of my 52 day challenge by mens health).
Not a problem Karo. Its really awesome to read about your story, and that your doing NROLW. Seems like that book is really popular on these forums for the guys / gals. Good stuff.
Today was leg day, and it was rough. I'm pretty sure that Bulgaria is no longer in a place that I would ever consider visiting, darn them and their one legged squats. My 1MR for the went down 10lbs, since I'm trying to increase my range of motion. Gotta love wave loading!
Today I switched up my cardio routine, and can't say I missed HIIT. Kicked off with a 8 minute dynamic warmup, then did the Cosgrove Complex. Took a 5 minute rest period, then did some Tabata training.
This was my first tabata day, and it hurt. I did an alternating split, kicking off with dumbell thrusters (DB squat + press) and then running pushup (pushup + 4 mountain climbers).
On a side note, I never really knew what foam rolling was until today. I read about it on a few of the training logs here, and did some googling. I was tempted to give it a shot, but I need to research it more before I look like an idiot.
COSGROVE Eight - Perform set of six on each excercise w/o letting go of the bar. Rest for 90 sec & repeat doing a set of 5, then 4, etc. About 12 min of resistance training w/o rest time.
Barbell loaded to 55 (macho like right?)
Deadlift
Romanian deadlift
Barbell bentover row
Power clean
Front squat
Barbell push press
Squat
Good morning
Um yep, sounds super macho. I am not one to think sets of complexes are easy even at bodyweight! Well maybe if you did curls....
Looks good and welcome to the forums. As Roland said, lots of detail is cool. Like the log format.
If you are enjoying the complexes and such, you may want to have a look at Cardio Strength Training, which is a new release that deals with that exact topic, as well as density sets, tabatas etc. Basically how to get your cardio without getting on a machine.
Um yep, sounds super macho. I am not one to think sets of complexes are easy even at bodyweight! Well maybe if you did curls....
Looks good and welcome to the forums. As Roland said, lots of detail is cool. Like the log format.
If you are enjoying the complexes and such, you may want to have a look at Cardio Strength Training, which is a new release that deals with that exact topic, as well as density sets, tabatas etc. Basically how to get your cardio without getting on a machine.
Ogedei/Keith
Thanks Keith. I try to document anything that seemed pertinent, that way anyone can chime in on any apparent flaws.
That is the second time I seen someone reference Cardio Strength Training (last ref on mens health forum for TNT diet). Seems that I was meant to read it, I'll pick it up next time I'm at Barnes Noble. I just recently came across some articles on Density Training when I was reading up on Alwyn's site for cardio. Its refreshing to know that the evil treadmill isn't the only way!
Quote:
Originally Posted by karozel
Cosgrove's Complexes are awesome. I've done those a few times.
Are you enjoying the single digit temps we are having this week?
NOOOO! I shouldn't complain though. Two months ago I lived in Washington for about 15 months, and it rains there about umm everyday. On the flipside, I learned now that when you buy a house do not get french doors that face north in Oklahoma, otherwise minute amounts of snow / air will leak in. I'm ready for some sun, but not the 100+ temp kind.
Yesterday's cardio training left my shoulder somewhat sore. Yes, I am guilty of not incorporating a bedazzling amount of push ups. The motion isn't routine for me, but its being incorporated. I broke my left collar bone as a child, so it feels like my "frame" is slightly weaker around my left shoulder. This isn't a terrible pain or anything, but it is noticeable; hopefully it will recede as I adjust to the motion.
On a side note, I did tabata wrong. I'm a dumby, & will get it right next time!
I was hesitant at first, but I felt great throughout all the sets. My soreness did not inhibit my resistance training today, and I'm confident that my numbers will rise next time.
1RM squats went up, but was sluggish on my 10RM & 15RM. Lost alot of energy, despite the 3 min rest period & had to rest at about 5 reps remaining. Probably should go down in weight.
On a side note, got a new flavor of ON: 100% gold standard (Cake Batter). Its a lot sweeter than the other flavors I have tried, but not bad overall. Also sampled some exccellent tabata mp3s at workoutmuse.com
Lots of red in there, that's always fun to put in a log.
Maybe I should try a new flavor of whey that Cake batter one sounds good to me. I typically stick to chocolate and then add some cinnamon to it for a change.
__________________
Karen -- Not going in circles anymore!
Which chocolate flavors have you tried Karo? So far, I've only tested these: extreme chocolate milk (avg), vanilla chai (avg), banana creme (above average), and cake batter (above average). The problem with cake batter is that its only offered at bodybuilding.com which is a bummer.
I was pleased with my gains, but I'm paying for it with my higher reps after the wave loading.
Today was a cardio day: started off with a modified dynamic warmup from the TNT program, cosgrove eight (complex), & tabata protocol (dumbell thruster & running push-ups). After every workout, I do about 10 minutes of stretching. Always had REALLY tight hamstrings. I can actually touch my toes for a few seconds now without winching in total agony, so thats a plus. Last but not least, I usually fool around for another 10 minutes trying to do a handstand. So far I've got the yoga handstand down & can hold for about a minute. Currently working on a regular handstand which is almost done, & eventually want to try a handstand pushup by the end of the month.
I just use Pure Protein Chocolate. It's the easiest to find since I can pick it up at Target or Wal-Mart. I mix it with light soy milk and add cinnamon.
I'd like to try smoothies, but I can't eat fresh (or frozen) fruit, so that makes it difficult.
Foam rolling might help with those tight hamstrings.
__________________
Karen -- Not going in circles anymore!
Karo, why can't you eat fresh or fruit? Foam rolling was an excellent idea! I am really glad that I read about it in your training log.
Two days ago I did the typical cardio: Cosgrove complex over Tabatas. Then later that day, somehow I generated enough interest to look up crossfit affiliates in my hometown. To my surprise, my small town had one. Stopped by their gym, to check it out. Definately interesting, seems like most crossfit gyms have alot of PCV pipes / nylon bands, tractor tires, very large leather medicine balls, and some traditional free weight setups. On the wall there was times posted with people's progress when they complete their daily workout, typically named after someone. The energy level in the gym was great, although I think most of the clients in there would benefit more from starting with a conventional program (developing form, etc.). Overall, it was fun. I ended up trying it out and working out again that day simply out of curiosity. If I wasn't paying for my other gym membership, I would consider working out there for my cardio days. However, I will say that the current regiment I am doing is working great so its not like I'm really missing out.
One thing that makes crossfit stand out are some pretty simple elements:
Measurement - They track times to complete specified routines, comparable to monitoring personal records except in the fact they are typically posted on a wall for everyone to see & since everyone does the same daily routine at different intensities, you have a way to gauge each others fitness level.
Periodzation training - Now for most of us this wouldn't be an issue, but for the average person in a fitness center this would be. In a sense they have a periodization, inregards to their dailly workouts.
Unique - What can I say, its a different style and its exciting.
Getting short on time, I would love to write something a little more in depth but college started this week & I have class soon. Working for eight years, and jumping back to an 18 hour semester will be interesting!
Oral Allergy Syndrome. Eating fresh fruit (and some raw veggies) makes my lips, tongue, nose, eyes and ears itch and swell.
Last time I had watermelon I lost my voice for several hours. Allergist said no more. Now I only eat it if it's cooked or canned. Some things are okay canned, but they usually add a lot of sugar, and some things you just can't get in a can, and don't taste the same cooked.
Glad your enjoying the torture of foam rolling, Lots more red in your log too. Those Bench Presses look awesome!
Whew, glad I don't have school anymore, 18 hours of classes is way more than I ever took.
__________________
Karen -- Not going in circles anymore!
I started school on the 11th and apparently 18 hours is more homework than I thought and got behind on my training logs, although I did not forfeit my training days.
My new running shoes came in this week and I love them. They feel like the only cross-training shoe that works as advertised, go figure.
My recent cardio, I did a HIIT in the neighborhoods & didn't mind it! Turns out running isn't so bad as long as your out and about, but the treadmills are still the devil. I also recently increased my Cosgrove Complex load from 55lbs to 75lbs and wow that was exhausting. One thing I am trying to work on atm is my overhead squat. The technique is so awkward & I'm uncomfortable trying more than the bar. It would be ridiculous if I dropped it on myself.
I dragged feet and haven't updated in awhile, college provided more reading / work than I imagined. Kept up the workouts, and even wrote my first English Comp I: Compare & Contrast essay on Anaerobic vs Aerobic exercises, but we'll see how that turns out Monday.
Switched to NROL Strength Program II two weeks early, since I wasn't performing phase I correctly. I overlooked the part c / d programs when I was making these fancy pants excel sheets;one that I post for the web, and separate one that I use in the gym that is a bit more organized. The main reason I switched early was to minimize stress on the tendons done by repetitive motions by extending it out longer than the original periodization scheme.
I performed my usual biweekly cardio routines: Cosgrove Complex + HIIT or Tabata protocol. Have been doing more Tabatas than HIIT, especially since the Oklahoma now looks like a tundra and found a neato tabata MP3 made by workoutmuse (makes counting the intervals soooooooo much easier).
RESISTANCE in LBS of course
ORDER
EXERCISE A
SETS
REPS
1/18/10
1/26/10
2/4/10
2/12/10
1
Squat
1
4
245
255
4
245
245
4
235
225
12
185
185
2
Quarter Squat
3
3
285
295
3A
Good Morning
2
10
125
235
3B
Dynamic Lunge
2
10
115
115
4A
Ab Wheel Roll Out
2
10
10
10
4B
Side Plant + Rotation
2
30 sec + 10
30sec +10
30sec +10
EXERCISE B
SETS
REPS
1/20/10
1/29/10
2/6/10
2/14/10
1A
Barbell Bentover Row
1
4
155
155
4
155
165
8
135
145
12
135
125
1B
Barbell Bench Press
1
4
165
175
4
165
175
8
145
165
12
20
145
2A
Chin Up
4
20 LB
20 LB
4
15 LB
15 LB
12
6 (140)
6 (140)
2B
Dumbbell Shoulder Press
4
55
55
4
40
55
12
15
40
3A
Hanging Leg Raise
2
20
15
20
3B
Lower Russian Twist
2
10
5 LB
5 LB
RESISTANCE in LBS of course
ORDER
EXERCISE A
SETS
REPS
1/22/10
1/31/10
2/8/10
2/16/10
1
Deadlift
1
4
225
4
245
4
265
12
205
2
Rack Deadlift
3
3
275
3A
Bulgarian Split Squat
2
10
35
3B
Back Extension
2
10
45
3C
Paloff Press
2
10
8
4
Bird Dog
2
20
25
EXERCISE B
SETS
REPS
1/24/10
2/2/10
2/10/10
2/18/10
1A
Barbell push Press
1
4
125
4
125
8
115
12
95
1B
Wide Grip Pull Up
1
4
15
4
15
8
6 (140)
12
8 (140)
2A
Dumbell Incline Bench Press
1
4
65
4
65
12
50
2B
Cable Seated Row
1
4
145
4
145
12
125
3A
Swissball Jack Knife
2
15
25
3B
Partial Turkish Get Up
2
10
20
Chances are, if we are on these forums its somewhat safe to say that we have a rudimentary knowledge of fitness. However, I still struggle with perfect form when working at 80% of 1RM or higher, trying to set that new PR. For example, my squat weights should be higher based on my previous data but I am squatting deeper and trying to explode up. Just when you think you got it, you start back at the begining.
JAN photo update: I will admit that doing a ketogenic diet for 10 months is difficult, and taking serious thought into carb cycling with clean eating habits. My weight has been sitting comfortably at 167lbs, and haven't been able to eat that 500 calorie surplus to help build mass since the foods are so satiating. Also I need to learn how to take pictures of the wheels, but not sure how to do that.
Thanks Karo! Hope the storm didn't wreck your village too, our hospital canceled all non-emergency surgeries & the city is on conserved water status.
Yesterday cardio routine didn't go so well, after my complex I didn't feel well so I left it at that. Got some good numbers up this time, and my push press jumped mostly because the 1/24/10 workout was to familiarize myself with the proper loading. Also I didn't imagine the a swissball jack-knife while balancing on a BOSU ball would be that taxing, its good stuff.
We were okay, I know a lot of people lost power, and I stayed home from work for 2 days, but it was all good. Looks like we may be in for another round of winter weather this weekend though.
__________________
Karen -- Not going in circles anymore!
Wow! Fellow Okies! I'm currently at OU, and as frustrating as this snow can be, I absolutely love it. Didn't lose any power, so that's lucky I'm glad you guys both stayed relatively safe.
Gene, I'm really impressed by your progress and dedication. That, and the level of detail in your log is really great. Keep it up! (Cool that you were in the Navy for 8 years, as well - I'm hoping to join the Army after I finally finish school.)
Recipe for success: 1 cup wishful thinking + 1 gal of effort
for thematic elements, some sensuality, brief language and incidental smoking
I'm glad you guys both stayed relatively safe.
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