WDNinABQ's TP-PT Journal
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WDNinABQ's TP-PT Journal - 4/8/2004 8:23:13 PM
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WDNinABQ
Posts: 752
Joined: 8/10/2003
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OK ya'll, I just got back from five days in Vegas, and I'm feeling like ass (it is impossible to eat properly on the Strip... I swear, even the sushi is deep fried and doused in sugar, cream, and cheese). So what better thing to do than toss myself into Twin Peak's TP-PT program.
Well, I suppose resting for a day or so, taking my measurements and planning my meals for the week might be a better way to start. That and getting my log ready to go (which I'm doing right here and now). I'll be starting the lifting either Tuesday or Wednesday, so check back then for updates...
_____________________________
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In six months, what will your t-shirt say?
My training journal: Sweating with the toadies
My scattered thoughts: The Bramble
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RE: WDNinABQ's TP-PT Journal - 4/11/2004 12:08:43 PM
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WDNinABQ
Posts: 752
Joined: 8/10/2003
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OK, I have just made the first "official" entries in my TP-PT log. I've decided to keep my "official" log here, where I'll be posting abridged entries regarding the training, but the full, unabridged log will be my standard online fitness log (just click on the Sweating with the toadies link in my sig). I'll keep things like my weekly pictures there and other things like my menu plans for the week there that I won't place here (it's a bit of a pain to muck with the appropriate BBCodes to put them here...), but anything I can just cut and paste will go here as well -- things like my starting measurements:
Weight: 225 pounds Body Fat: ~27%
(~164.25 pounds lbm, 60.75 pounds fat)
Measurements:
Chest (just above nipples, expanded): 115.1 cm (45.3 in)
Waist (at navel, fully relaxed): 111.2 cm (43.8 in)
Hips: 102.7 cm (40.4 in)
Left Biceps: 36 cm (14.2 in), Right Biceps: 37.1 cm (14.6 in)
Left Quad: 59 cm (23.2 in), Right Quad: 59.9 cm (23.6 in)
Left calf: 24.5 cm (16.7 in), Right calf: 43.1 cm (17 in)
_____________________________
-30-
In six months, what will your t-shirt say?
My training journal: Sweating with the toadies
My scattered thoughts: The Bramble
(in reply to WDNinABQ)
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RE: WDNinABQ's TP-PT Journal - 4/11/2004 12:12:38 PM
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WDNinABQ
Posts: 752
Joined: 8/10/2003
Status: offline
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OK, while doing this TP-PT training program, I'm going to give a carb cycling diet a shot as well. This is my first go at such a thing, and I'm not too grooved on what I'm doing yet, so here is my planned menu for the first week (starting tomorrow), and if anyone with experience wants to have a look at it and make suggestions, I would appreciate it.
The planned menu:
Body: Monday (no carb day):
meal 1: 1c. Cottage cheese w/ walnuts and (sugar free) hazelnut syrup
meal 2: tuna and cabbage salad
meal 3: Roasted chicken & broccoli
meal 4: baked salmon & cucumber
meal 5: New York Steak with cabbage salad
meal 6: casein shake
Tuesday (low carb day):
meal 1: 1c. Cottage cheese w/ walnuts and hazelnut syrup
meal 2: roasted chicken & broccoli
meal 3: (orange) Brown rice / low fat ground beef mix
meal 4: (apple) Tuna, brown rice, and green pea casserole
meal 5: (orange) Baked salmon and baked sweet potato
meal 6: casein shake
Wednesday (high carb day):
meal 1: scrambled eggs & salsa
meal 2: ???
meal 3: (orange) Brown rice / low fat ground beef mix
meal 4: salmon patties & corn
meal 5: whole wheat pasta with clams and chicken sausage (orange)
meal 6: casein shake and an apple
Thursday (no carb day):
meal 1: eggs and salsa
meal 2: tuna and cabbage salad
meal 3: chicken and broccoli
meal 4: baked salmon
meal 5: Chicken tenderloins in hot pepper sauce
meal 6: casein shake
Friday (low carb day):
meal 1: All-bran and whey (orange)
meal 2: 1c. cottage cheese, walnuts & pineapple
meal 3: chicken and cabbage saute
meal 4: baked salmon with cucumber and tomato salad
meal 5: (apple) mexican rice & chicken
meal 6: casein shake
Saturday (low carb day):
meal 1: Oatmeal & protein powder
meal 2: Salmon "omelette"
meal 3: tuna and cabbage salad
meal 4: Chicken tenderloin with hot pepper sauce & corn
meal 5: Salmon & sweet potato
meal 6: casein shake
Sunday (no carb day):
meal 1: Eggs and salsa
meal 2: Salmon "omelette"
meal 3: Smoked turkey "ruben" (no bread or dressing)
meal 4: Steak with cucumber and tomato salad
meal 5: Salmon & sweet potato
meal 6: casein shake
Now I realize that's a pretty uninspired menu, but I'm feeling rather uninspired right now... I'm sure I'll make some changes as the week rolls on. Especially in the protein and veggie choices. Plus I haven't accounted for things like my post-workout shake, etc... Still I want to have something planned so I'm not just winging it... the surest way to screw things up. I'll post any changes to my unabridged log on the day they're made.
_____________________________
-30-
In six months, what will your t-shirt say?
My training journal: Sweating with the toadies
My scattered thoughts: The Bramble
(in reply to WDNinABQ)
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RE: WDNinABQ's TP-PT Journal - 4/11/2004 6:45:14 PM
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Twin Peak
Posts: 1515
Joined: 5/9/2003
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I hope you'll be posting your subjective feelings of the workouts here, yes?
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(in reply to WDNinABQ)
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RE: WDNinABQ's TP-PT Journal - 4/11/2004 8:20:13 PM
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WDNinABQ
Posts: 752
Joined: 8/10/2003
Status: offline
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Yes. The only things I'll leave out will be items like the weekly photos (I'll probably post monthly progress photos here), and my daily menu changes... things like that. All the vital stuff will still go here as well.
_____________________________
-30-
In six months, what will your t-shirt say?
My training journal: Sweating with the toadies
My scattered thoughts: The Bramble
(in reply to Twin Peak)
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RE: WDNinABQ's TP-PT Journal - 4/13/2004 6:33:07 PM
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WDNinABQ
Posts: 752
Joined: 8/10/2003
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OK, and now for the moment perhaps none of you were waiting for... the notes from my first TP-PT workout:
10 minute warm up on heavy bag... need to be more careful. Tweaked my right shoulder a bit on a poorly thrown right hook.
Wide-grip Pull-ups (assisted) : 8, 8
Leg Curls (lying) : 90 : 9, 9 (+10 next time)
Barbell Row (underhand grip) : 90 : 9, 9 (+10 next time)
Barbell Curls : 65 : 9, 6
Hammer Curls : 25 : 7, 7
Barbell Shrug : 165 : 9, 9
Calf Raises : 185 : 9, 8
Started: 6:15pm -- Finished: 7:00pm
(one disadvantage to working out at home is that you lose time reconfiguring your bench all the time... oh well)
Workout music: Beta Band - The 3 EPs
Day one thoughts:
Well, as you can see, there wasn't a whole lot to todays workout, and that's pretty much how I feel right now. Although I seemed to be sweating more today than usual... And of course my biceps turned into wee baby kittens awfully quickly. We'll see if that's a trend or not.
More to come tomorrow.
_____________________________
-30-
In six months, what will your t-shirt say?
My training journal: Sweating with the toadies
My scattered thoughts: The Bramble
(in reply to WDNinABQ)
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RE: WDNinABQ's TP-PT Journal - 4/14/2004 5:59:54 PM
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WDNinABQ
Posts: 752
Joined: 8/10/2003
Status: offline
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Another day, another day in the gym.
Max-OT style warm up with squats
Squats : 150 : 9, 9 (+10)
Quad Extensions : 150 : 9, 9 (+10)
Military Dumbbell Press : 35 : 9, 9 (+2.5)
Incline DB Flys : 25 : 9, 9 (+2.5)
Incline Barbell Press : 95 : 8, 8
Close-Grip Bench Press : 60 :9, 9 (+5)
DB Skull-crushers : 15 : 9, 9 (+2.5)
Start: 6:00 -- Finish: 6:41
Workout music: The Heads - No Talking, Just Head
Bad form on very last squat; not because of weight, but rather a lapse in concentration... Need to focus a bit more on that next time. And holy Zaxxon is my upper body weak, especially my triceps. It's almost embarrassing how little I can lift with them...
Overall thoughts: Like yesterday's workout, there wasn't a whole lot to today's spread. I did go a bit lighter on the squats than I probably could have, but I haven't done them in many, many weeks, so I didn't want to over do on the first go at them. The weight will adjust upwards quickly enough. As for effects of yesterday, there really aren't any. I can feel my traps a wee bit, and there's a slight tightness in my left calf, but certainly noting I'd qualify as soreness... That's be it until Friday... check back then for more dope.
_____________________________
-30-
In six months, what will your t-shirt say?
My training journal: Sweating with the toadies
My scattered thoughts: The Bramble
(in reply to WDNinABQ)
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RE: WDNinABQ's TP-PT Journal - 4/14/2004 8:59:56 PM
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WDNinABQ
Posts: 752
Joined: 8/10/2003
Status: offline
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Not really, though I probably should do a bit more of it (although I do have my reasons for not doing as much warming up -- but they are tied to the still secret portion of the program, so I won't mention them any further).
For example, I should probably have warmed up my chest/shoulders/tris a bit before moving on to them after the quads, but I skipped it. I wouldn't have warmed up my tris though, they got warm enough during the benching.
_____________________________
-30-
In six months, what will your t-shirt say?
My training journal: Sweating with the toadies
My scattered thoughts: The Bramble
(in reply to jenng)
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RE: WDNinABQ's TP-PT Journal - 4/16/2004 4:02:48 PM
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WDNinABQ
Posts: 752
Joined: 8/10/2003
Status: offline
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10 minute warm up on heavy bag...
Wide-grip Pull-ups (assisted) : 8, 8
Leg Curls (lying) : 100 : 9, 9
Barbell Row (underhand grip) : 100 : 9, 7
Barbell Curls : 65 : 9, 6
Hammer Curls : 25 : 9, 9
Barbell Shrug : 165 : 9, 9
Calf Raises : 185 : 9, 9
Started: 3:30pm -- Finished: 3:59pm
Workout Music: Queensryche - Hear In The Now Frontier
(Jeez... this is the second day in a row I've worked out to a CD that can be bought through Amazon for less than $1 -- is that supposed to tell me something?)
Today, I tried grouping the exercises into supersets, combining Pull-ups & Leg curls, then Barbell Rows & Barbell Curls, and finally Hammer Curls, Shrugs, & Calf Raises. While this worked out for the most part (and really cut down the length of the workout), it may have been a mistake to combine the rows with the curls, as it burned out my biceps pretty freaking quick.
What I would really like to do is split these workouts into two-a-days, but I've been having a hell of a time waking up lately, and I'm not sure I can work that into my schedule. We'll see.
_____________________________
-30-
In six months, what will your t-shirt say?
My training journal: Sweating with the toadies
My scattered thoughts: The Bramble
(in reply to Twin Peak)
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RE: WDNinABQ's TP-PT Journal - 4/16/2004 5:44:13 PM
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WDNinABQ
Posts: 752
Joined: 8/10/2003
Status: offline
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BTW: Have I mentioned yet how geeked I am for weeks three and four of this phase to get here... This waiting is killing me.
(Damn! Thierry Henry is going insane against Leeds United. The guy's incredible.)
_____________________________
-30-
In six months, what will your t-shirt say?
My training journal: Sweating with the toadies
My scattered thoughts: The Bramble
(in reply to WDNinABQ)
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RE: WDNinABQ's TP-PT Journal - 4/17/2004 2:57:21 PM
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WDNinABQ
Posts: 752
Joined: 8/10/2003
Status: offline
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Max-OT style warm up with squats.
Squats : 165 : 9, 9 (+10)
Quad Extensions : 160 : 9, 9 (+10)
Military Dumbbell Press : 37.5 : 9, 9 (+2.5)
Incline DB Flys : 27.5 : 9, 9 (+2.5)
Incline Barbell Press : 95 : 9, 9 (+5)
Close-Grip Bench Press : 65 : 9, 9 (+5)
DB Skull-crushers : 17.5 : 9, 9 (+2.5)
Start: 2:50 -- Finish: 3:29
Workout music: Sugar - Copper Blue
(Damn is this a great album! Great to workout to as well... A Good Idea is one of my all-time favorite songs. And hey... this one is actually selling for more than $1 through Amazon... it's way up there at $2.19. Sheesh... how can they sell such genius for so little?)
Today I did more supersetting, with exercise groups of Squats + Military presses, Quad extensions + Flys + Skull-crushers, then Incline barbell press and Close-grip press as solo exercises.
Everything went pretty well with this schedule. I felt much stronger than the last time I ran through this set. And unlike yesterday's supersets, I didn't wear out any muscle groups prematurely. Some individual exercise notes: On the squats, my legs felt both strong and weak, if you know what I mean... Close-grip benches have me flummoxed; they just feel so odd. They're off-balance, they hurt my wrists, I feel dopey with so little weight on the bar... but they hit my triceps like no other lift.
Well, it's two days off for me now. I'll probably hit the heavy bag at least one of those two days, as the PT-TP program hasn't been anything too heavy yet. Plus, I just picked up the Bas Rutten Mixed Martial Arts Workout, and it looks like a pretty tough workout. I'm going to wuss my way into it starting with the boxing only CD... See if it can't give me a little direction with the heavy bag.
< Message edited by WDNinABQ -- 4/17/2004 3:59:28 PM >
_____________________________
-30-
In six months, what will your t-shirt say?
My training journal: Sweating with the toadies
My scattered thoughts: The Bramble
(in reply to WDNinABQ)
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RE: WDNinABQ's TP-PT Journal - 4/18/2004 6:15:29 PM
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WDNinABQ
Posts: 752
Joined: 8/10/2003
Status: offline
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Week one stats:
Weight: 220 pounds Body Fat: ~28%
Well, somehow I've lost five pounds in the past week. I'm sure most of that is just water weight, as the fat percentage went up a notch as well... We'll see how this plays out over the next few weeks.
_____________________________
-30-
In six months, what will your t-shirt say?
My training journal: Sweating with the toadies
My scattered thoughts: The Bramble
(in reply to WDNinABQ)
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RE: WDNinABQ's TP-PT Journal - 4/20/2004 5:19:42 PM
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WDNinABQ
Posts: 752
Joined: 8/10/2003
Status: offline
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Workout 3A
Today, since I had some time and was planning on doing this anyway, I split the workout into AM and PM components. I think this will really help out in the future.
AM Workout
10 minute warmup on heavy bag...
Superset:
    Wide-grip Pull-ups (assisted) : 9, 9, 8
    Leg Curls (lying) : 105 : 9, 8, 8
Barbell Row (underhand grip) : 105 : 9, 9, 9 (+5)
Started: 9:00 AM -- Finished: 9:25 AM
Workout music: Cheap Trick - Sex, America, Cheap Trick (disc 3)
PM Workout
Max-OT style warmup for each lift.
Superset:
    Barbell Curls : 70 : 9, 8, 6
    Barbell Shrug : 185 : 9, 9, 8
Superset:
    Hammer Curls : 27.5 : 9, 9, 9 (+2.5)
    Calf Raises : 195 : 9, 9, 8
Started: 5:00 PM -- Finished: 5:30 PM
Workout music: Various Artists - Saturday Morning: Cartoons' Greatest Hits
AM Workout notes: I got done with this part of the split, and I felt like I had barely even worked out. With the minor exception of the underhand row. I rarely do this exercise, and I think my form is a bit off on this one. As a result, I'm wearing out my biceps far faster than my back...
PM Workout notes: A much "heartier" workout than the morning one, but still not anything that I would consider rough. There was almost a really bad moment as I lost my balance during my first set of calf raises. Fortunately, I was able to get the bar down on the rack and used it to steady myself. I really don't want to take a fall, or twist my leg in an awkward position while clutching a 195 pound barbell. Anyway, I caught my breath, re-gripped, and finished the set. Ach well... time to rest up; squats at dawn!
< Message edited by WDNinABQ -- 4/20/2004 6:21:00 PM >
_____________________________
-30-
In six months, what will your t-shirt say?
My training journal: Sweating with the toadies
My scattered thoughts: The Bramble
(in reply to WDNinABQ)
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RE: WDNinABQ's TP-PT Journal - 4/21/2004 6:06:04 PM
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WDNinABQ
Posts: 752
Joined: 8/10/2003
Status: offline
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Another AM/PM split for the workout.
AM Workout
Max-OT style warm up for all lifts
Superset:
    Squats : 180 : 9, 9, 9
    Military Dumbbell Press : 40 : 9, 7, 7
Superset:
    Quad Extensions : 170 : 9, 9, 9
    DB Skull-crushers : 20 : 9, 7, 6
Start: 6:50AM -- Finish: 7:22
Workout music: Sleater-Kinney - One Beat
(The best album of 2002, dont'cha know)
PM Workout
Max-OT style warm up
Superset:
    Incline DB Flys : 30 : 7, 7, 6
    Incline Barbell Press : 100 : 9, 8, 6
Close-Grip Bench Press : 70 : 9, 9, 9 (+5)
Start: 6:15PM -- Finish: 6:35PM
Workout music: Marillion - Marbles
AM Workout notes:
Now this is a workout! Finally, I had a session in the gym that didn't leave me feeling all, "this is it?" Granted, this workout still wasn't anything I'd rank as hard, but it was vigorous. I could feel the pump in my quads all through my shower, and they had that slightly dead feeling all day long. The worst part of the workout? Getting up early to do it. As much as I like lifting, I like lying in my bed just that much more...
PM Workout notes:
Unlike the morning workout, if I weren't still wearing my workout clothes, I wouldn't even be sure I worked out at all. No pump, minimal sweat, and I'm not particularly tired in any of the muscle groups I worked this evening... I think I might try moving the military presses from the morning session to the evening one... we'll see.
_____________________________
-30-
In six months, what will your t-shirt say?
My training journal: Sweating with the toadies
My scattered thoughts: The Bramble
(in reply to WDNinABQ)
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RE: WDNinABQ's TP-PT Journal - 4/23/2004 5:46:38 PM
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WDNinABQ
Posts: 752
Joined: 8/10/2003
Status: offline
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Workout 4A
AM Workout
10 minute warm up on heavy bag...
Superset:
    Wide-grip Pull-ups (assisted) : 9, 9, 9, 9
    Leg Curls (lying) : 105 : 9, 9, 8, 7
Superset:
    Barbell Row (underhand grip) : 110 : 9, 9, 9, 8
    Barbell Shrug : 180 : 9, 9, 8, 7
Started: 7:05 AM -- Finished: 7:39 AM
Workout music: Jimmy Eat World - Clarity
PM Workout
Max-OT style warmup.
Superset:
    Barbell Curls : 70 : 9, 7, 6 - 60 : 7
    Calf Raises : 195 : 9. 9, 9, 9
    Hammer Curls : 30 : 9, 7, 7, 7
Started: 5:56 PM -- Finished: 6:21 PM
Workout music: Sugar - Beaster
(Dammit! Another selection selling for just a buck through Amazon... And this is probably the best EP ever recorded -- absolutely perfect for a short workout.)
AM Workout notes:
God, who is the idiot that put my two least favorite exercises of this entire routine together in one superset? And don't tell me it was me... you can't expect me to believe that now, can you. I suppose the shrugs wouldn't be so bad if they weren't following those dirty farking underhand grip bent rows. There's a reason I don't put these in my normal workouts... they make me feel like crap; and I'm not talking that good kind of feeling like crap like you get from squat and lunges. No sir. I'm talking full body fuzzy biceps, full bladder and 35 miles to a rest stop, gimpy legs, beating head, eyeball full of drano, ass full of sea-monkeys feeling like crap. Everything feels wrong, except my back (the supposed target of this exercise), which feels mildly worn out... If I don't check in with a report next friday, it'll be because these damn rows killed me...
PM Workout notes:
Now that was fun! my biceps and forearms are absolutely pumped right now. A nice quick workout that makes the arms sit up and take notice, just what I need to help me sleep soundly this night before the NFL draft (if the Browns get any of Gallery, Taylor, Winslow, or Hall in the first round, and Rashaun Woods in the second I will be so happy I might dance naked in the backyard). For the first time in the TP-PT program, I had to drop a weight to keep me in the 6-9 rep range (on the bar curls) I was kind of hoping I'd make it at least halfway through before I had to do that (every guy wants to hear how much stamina they have, right?). Oh well, it could have been worse... I could have had to run to the bathroom and throw up after one of my sets, though squats are tomorrow, so stay tuned!
Well, It's off to the kitchen for a protein shake, to be followed in an hour or so wich mexican chicken & (brown) rice.
_____________________________
-30-
In six months, what will your t-shirt say?
My training journal: Sweating with the toadies
My scattered thoughts: The Bramble
(in reply to WDNinABQ)
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RE: WDNinABQ's TP-PT Journal - 4/24/2004 4:33:14 PM
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WDNinABQ
Posts: 752
Joined: 8/10/2003
Status: offline
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Workout 4B
AM Workout
Max-OT style warm up for all lifts
Superset:
    Squats : 185 : 9, 7, 8, 7
    DB Skull-crushers : 20 : 9, 9, 9, 7
Superset:
    Quad Extensions : 175 : 9, 9, 9, 9
    Incline Barbell Press : 100 : 9, 9, 9, 8
Start: 8:10 -- Finish: 8:57
Workout music: Built To Spill - Perfect From Now On
PM Workout
Max-OT style warm up
Superset:
    Incline DB Flys : 30 : 9, 9, 7 ; 25 : 9
    Military Dumbbell Press : 40 : 9, 6 ; 35 : 7, 6
    Close-Grip Bench Press : 75 : 9, 9, 9, 9
Start: 4:44 PM -- Finish: 5:08 PM
Workout music: NFL Draft Coverage on ESPN
AM Workout notes:
Most days I feel like lifting weights is one of the greatest feeling in the world. Then there are days like today, when I wonder if there aren't ways to lift weights without lifting such heavy weights. I hope part of this was the lousy night's sleep I had last night, because my squats were way shaky, and I needed a lot of recovery time. Even now, 30 minutes after I finished I'm still out of it... Bleah!
PM Workout notes:
Well I felt much better for the PM workout than I did for the AM workout... at the beginning. Unfortunately, during my second set of military presses, I tweaked something in my left shoulder and was forced to drop the weights for my last sets of flys and presses. This was a bit disappointing, as I was feeling strong in the flys today. Oh well, I'd much rather take it easy and rest until Wednesday than go hard, get hurt, and rest until September.
_____________________________
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In six months, what will your t-shirt say?
My training journal: Sweating with the toadies
My scattered thoughts: The Bramble
(in reply to Marc David)
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RE: WDNinABQ's TP-PT Journal - 4/24/2004 4:52:17 PM
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WDNinABQ
Posts: 752
Joined: 8/10/2003
Status: offline
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quote:
Now you are doing 4 sets per exercise.. so I'm thinking you are on week 2 or 3? What happens when you get to 8 sets per exercise? Week 4 is supposed to be brutal!
Yep. Just finished week 2. I don't know how bad the next couple of weeks are going to be, but it ought to be interesting -- I know I'm really looking forward to seeing how my body responds.
quote:
Your post now seems so different from the very first one. Week 1 which was basically a warm-up and acclimation. Now it sounds like you are making some progress and feeling some serious pain.
Well, no real pain or wear or anything like that yet (though I was way out of it this morning during my squats), though I expect that will come shortly, when I get into an area I've never been before.
quote:
I'm amazed he can do it. Frankly after working a physical job, I dunno how he does. It's easy for me.. computers all day.. workout at night.. BFD.. but that guy.. has a job that is physical and then he does this? Holy crap..
Well, it's simple... cpl is a friggin' beast!
quote:
Anyway. I am guessing you are feeling it now? In terms of it being intense? Still like it though?
Yeah, I'm really liking it -- we'll see if I'm still saying that next week though. It was weird these past couple of days going for four sets. Like the issue I had early on with going from six reps to nine, I finished my third set, and my body was like, "OK... time to pack it in and grab a shake!"
_____________________________
-30-
In six months, what will your t-shirt say?
My training journal: Sweating with the toadies
My scattered thoughts: The Bramble
(in reply to WDNinABQ)
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