RE: WDNinABQ's TP-PT Journal
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RE: WDNinABQ's TP-PT Journal - 5/10/2004 6:24:32 AM
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Twin Peak
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quote:
ORIGINAL: WDNinABQ
Oh yeah... one thing I remembered that I wanted to ask yesterday:
TP, if we are supposed to be experiencing a lot of growth in the week following week four, should we continue eating at higher calorie levels during that week, or should we drop it down to the standard week 1 levels?
Continue eating higher calories, if you are bulking. If not drop back some, but not entirely.
And either way, you way to keep protein high, carbs are the place to cut back, if you desire.
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(in reply to WDNinABQ)
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RE: WDNinABQ's TP-PT Journal - 5/12/2004 6:33:53 PM
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WDNinABQ
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Phase two hath arrived...
Workout 1A
Well, after a nice little break, I finally get my booty back in the gym for phase two. Phase two is going to consist of four weeks of workouts where... well, if you really want to know, you need to follow along, natch.
Max-OT Warm-ups for calves[1]
Standing Calf Raises : 225 : 8, 7, 7
Seated Calf Raises : 250 : (9,9), (9,9); 275 : (8,8)
Incline dumbbell bench press : 47.5 : 11; 52.5 : 8, 7
Flat barbell bench press : 135 : 6; 125 : 7, 7
Incline dumbbell flys : 42.5 : 6; 37.5 : 7, 7
Start: 5:50pm - End: 6:38pm
Workout music: Pretty Girls Make Graves - The New Romance
Workout Notes:
Well, I don't really know what to think about my seated calf raise. Since I work out at home I don't have one of these machines, so I compromised by loading up my leg extension attachment with all the weight I could fit on it, then I wedged my knee under the leg curl pads, put my toes on a brick and did calf raises that way. Even with just one leg, this was too light, so I set another 25 pound plate on top of the contraption for good measure... Hopefully this isn't too far off of an approximation to a seated calf raise machine.
Also I was very weak in the chest today -- I don't know if this was because of my warm-up fark-up, or if it's because, well, I'm really that weak in the chest... We'll see next week, I guess.
[1] I got halfway through my second set if incline BD presses before I realized that I hadn't warmed up my chest... I don't think it hurt me too badly, but I might have aggravated my left shoulder a bit. And just when you were beginning to think I'm not such a big idiot...
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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 Twin Peak)
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RE: WDNinABQ's TP-PT Journal - 5/13/2004 7:28:23 PM
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WDNinABQ
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Workout 1B
Pull-ups (assisted) : 7, 7, 6
Close-grip pull-ups (assisted) : 6, 6, 6
One-arm dumbbell rows : 47.5 : 7, 7, 7
Dead-lifts : 205 : 9, 9, 9 (+20)
Workout music: Mission of Burma - Vs.
Start: 7:05pm - 7:47pm
Workout notes:
Oi! I haven't done deadlifts in a while... that's some good stuff. Works the back, the legs, the abs, grip, and shoulders. And man do it get the lungs a-huffin' and the sweat a-streamin'... It feels so good to do deadlifts it almost makes me forget how sad and weak my lats are.
Oh well, at least I remembered to warm up today...
_____________________________
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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 WDNinABQ)
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RE: WDNinABQ's TP-PT Journal - 5/14/2004 9:04:18 PM
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WDNinABQ
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Workout 1C
Before you read this, let me just ask that there be no laughing and pointing in my direction. I know my shoulders are like spindly little kittens, so there's no need to call me names like Wussie McWeakdelts. OK?
Max-OT style warm-ups
Seated barbell military press : 105 : 6; 95 : 8, 7
Wide-grip upright rows : 65 : 9; 75 : 9; 85 : 8
Side lateral raises : 15 : 13; 20 : 7, 8
Rear lateral raises : 10 : 12; 15 : 9; 17.5 : 8
Barbell shrugs : 185 : 8, 9, 7
Start: 6:20 pm - Finish 7:11 pm
Workout music: Fish - Yin
Workout notes:
Not much to report. I hit the gym, I warmed up, I lifted, I left. I did kind of screw up on the initial weights for my lateral raises, but I haven't done them for a while and I had no idea what an appropriate weight to start out at was. I'm probably going to have a similar issue tomorrow when I do front and hack squats -- two exercises I've never done... hopefully I'll get the weight right fairly quickly.
_____________________________
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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 axgar)
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RE: WDNinABQ's TP-PT Journal - 5/15/2004 7:14:26 PM
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WDNinABQ
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Workout 1D
Barbell Front Squat : 145 : 7, 8, 8
Hack Squats : 165 : 9, 9; 185 : 7[1]
Leg extensions : 205 : 9, 8, 8
Leg curls : 120 : 6; 115 : 6; 110 : 6
Stiff Leg Deadlifts : 185 : 9, 9,
Start: 6:30 pm - 7:29 pm
Workout Music: Ryan Adams - Rock 'N' Roll
Workout notes:
This was a picture perfect example of a "bad day in the gym". I started the workout at only about 60%, and I left the gym at about 2%. After I finished my last set of SLDL's, I literally dropped to one knee and stayed there for about two minutes, trying to get up the energy to leave. I'm not sure what the deal was -- I think part of it is that I was dehydrated, but I felt worse after this workout than I did after any of the week four workouts from phase one (though I did recover more quickly).
On top of that I did, for the first time ever, front squats and hack squats. And if there's anything you could say about the way I did them, it's that I did not do them well. The front squats in particular were horrific. I couldn't balance the bar, I couldn't keep it from sliding all around, I had to re-rack it every 2-3 squats to keep it from falling off of my chest. I'm going to try to get a sting ray by next week to see in that helps, but if not I'm going to have to switch to good old fashioned back squats.
The hack squats weren't too bad, at least that's what I thought until I figured out about halfway through my final set that I wasn't doing them right. What I was doing was more of a behind-the-legs deadlift; it was hitting the lower quads, just above the kneem but that was it. Once I started dropping my ass a bit more, like a proper squat, I realized that I need to drop the weight just a wee bit next go-round. The final three exercises weren't too bad, if you'll excuse the minor cramping in my hamstring for sets two and three of the leg curls -- and of course the collapsing after the straight leg dead lifts... Bleah. I'd better rest up for tomorrow.
< Message edited by WDNinABQ -- 5/15/2004 8:15:24 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 - 5/16/2004 3:22:28 PM
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WDNinABQ
Posts: 752
Joined: 8/10/2003
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quote:
Hack Squats - I don't like them, I think they are "fake" squats. Only kind of similar-to-squat machine I would use is the 45 degree leg press.
Well, the problem is that I'm working out at home and trying to substitute for leg presses. I could do regular squats, but I might need those to sub for the front squats if the sting ray doesn't pan out...
BTW: This week's official stats
222 lbs at 25% body fat.
< Message edited by WDNinABQ -- 5/16/2004 5:12:23 PM >
_____________________________
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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 OG123)
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RE: WDNinABQ's TP-PT Journal - 5/16/2004 7:33:40 PM
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WDNinABQ
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Joined: 8/10/2003
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Workout 1E
Max-OT style warm-ups
Barbell curls : 75 : 8, 7, 6
Seated supinating dumbbell curls : 30 : 6; 27.5 : 6, 5
Preacher Curls, Machine : 45 : 7, 5; 40 : 6
Seated, overhead triceps extension (two hands) : 50 : 8, 7, 6
Dumbbell skull-crushers : 30 : 6; 27.5 : 6; 25 : 6
Dumbbell kickback : 15 : 10; 20 : 8, 8
Start: 7:21 pm - Finish: 8:10 pm
Workout music: Husker Du - Warehouse: Songs and Stories
(Is there anything better than midwestern punk? Well, yeah... but not a whole hell of a lot)
Workout notes:
Well, I certainly fet better than I did yesterday, though I was still just at about 80% when I entered the gym. I think part of that is because I was going with a 5 on/2 off schedule this week (aka not enough rest) Next week I'll switch to a 2-1-3-1 schedule instead and see if that helps. Specific notes for this workout? Well, I hate doing kickbacks... I always feel like they have a very limited range where the muscle is under load. I don't know if this is different for the cable kickbacks that Twin Peak prescribed, but with dumbbells, I'm just not feeling it (plus I have to drop down to 20 pounds for these so I feel like a wuss... yet again). I'd prefer to do close grip bench presses, but it's not that big of a deal, who knows, maybe the light will come on for me with these.
_____________________________
-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 - 5/17/2004 6:06:23 AM
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Twin Peak
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I am not a fan of DB kickbacks for the very same reason, which is why I suggest cable -- its a whole different exercise.
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Email: steve @ designersupps.com
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INTELLIGENT DESIGN IS COMING, register now at
http://www.intelligentdesignmag.com
(in reply to jenng)
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RE: WDNinABQ's TP-PT Journal - 5/18/2004 8:56:24 PM
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WDNinABQ
Posts: 752
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Workout 2A
I decided to turn the workouts for this phase into two-a-day splits as well. Why? Why not...
AM Workout
Max-OT Warm-ups
Standing Calf Raises : 235 : 8+2, 7+3, 8+3
Seated Calf Raises : 300 : 10+3, 10+3, 10+2
Start: 6:53 am - End: 7:20 am
Workout music: Matthew Good Band - Beautiful Midnight
PM Workout
Max-OT Warm-ups
Incline dumbbell bench press : 55 : 8+2, 6+2, 6+1
Flat barbell bench press : 135 : 6+2, 5+1; 125 : 7+1
Incline dumbbell flys : 45 : 5+1; 42.5; 7+1, 7+1
Start: 8:54 pm- End: 9:24 pm
Workout music: Matthew Good Band - Beautiful Midnight
(Hell, this is one of the greatest albums ever recorded -- I have no problem spinning it twice in one day)
Workout Notes:
Good workouts today. Short, hard, and hopefully effective. Last week I went one rep shy of failure, today I'm taking things to failure then taking a ten second rest and pushing out an extra couple of reps per set, bumping things up another notch. Hopefully the rest of the week will go this 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 - 5/19/2004 8:17:51 PM
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WDNinABQ
Posts: 752
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Workout 2B
Pull-ups (assisted) : 8+3, 7+2, 6+2
Close-grip pull-ups (assisted) : 6+2, 6+1, 5+1
One-arm dumbbell rows : 52.5 : 7+2, 7+2, 6+1
Dead-lifts : 225 : 9+1, 8+1, 7+2
Workout music: The Reverend Horton Heat - Liquor In The Front
Start: 8:07pm - 8:52pm
Workout notes:
No two-a-days today... the back workout is really too short to warrant such a split. However, while it might be short, it certainly isn't a stroll through the daisies. A suite of pull-ups followed by some heavy dumbbell rows, all capped with a nice couple of sets of deadlifts -- sure to get you huffin' and sweatin'. Well, sure to get me huffin' and sweatin' at least. Good stuff, and I'll bet my back feels good 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 - 5/21/2004 9:12:34 PM
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WDNinABQ
Posts: 752
Joined: 8/10/2003
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Workout 2D
Max-OT style warm-ups
Barbell shrugs : 185 : 9+3; 195 : 7+3, 7+2
Wide-grip upright rows : 95 : 7+2, 7+2, 7+2
Seated barbell military press : 95 : 8+2, 7+2, 6+1
Side lateral raises : 20 : 7+2, 7+1, 6+1
Rear lateral raises : 17.5 : 8+3, 7+3, 8+2
Start: 9:03 pm - Finish: 9:54 pm
Workout music: Concrete Blonde - Mexican Moon
Workout notes:
Not much to say here. I pretty much put off this workout as long as I could today (I just didn't feel like going into the gym), but once i got there I put in my time like a good little soldier. My shoulders feel pretty solid (and pretty tired) right about now... Time for a mug of protein and a good night's sleep.
_____________________________
-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 - 5/22/2004 8:01:38 PM
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WDNinABQ
Posts: 752
Joined: 8/10/2003
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Workout 2D
Barbell Front Squat : 145 : 7+0, 6+1; 135 : 7+0
Hack Squats : 135 : 9+2, 7+1, 7+2
Leg extensions : 215 : 7+2, 6+2; 205 : 7+1
Start: 11:00 am - 11:35 am
Workout Music: All Girl Summer Fun Band - 2
Leg curls : 120 : 7+1, 5+1; 110 : 6+2
Stiff Leg Deadlifts : 195 : 9+3; 205 : 8+4, 8+3 (+10)
Start: 8:21 pm - 8:45 pm
Workout Music: Queens Of The Stone Age - Song For The Deaf
AM Workout notes:
Sweet donkey of Denmark my quads are in a shambles. They are so pumped and tired that I can barely walk in a straight line. If my house were on fire right now, I might not be able to make it out in time.
First up today were the front squats, which were made possible by the use of my shiny new Sting Ray . Good gravy, I don't know how people eve did front squats before this device was invented. Without it, it seems you have two options, use the power-clean position and feel like your forearms are going to snap in two, or use the cross-armed setup and feel like you're holding a very slippery, unstable, and heavy fish on your collarbone. With it, you walk up, set the bar soundly on your delts, and squat away... Worth every penny I paid for it. As for the squat themselves, I like the front squats. It's much easier for me to keep good form, and they really seem to hit the quads better than regular squats which seem to spread the work out a bit more. As for those zeros up there, I was able to get a good negative out, but once I hit bottom, there was just no going back up...
Next were the hack squats. For some reason, a lot of people don't seem to like this exercise, but now that I think I'm doing it right, I can't see why. This lift just kills me -- seeming to wear out my entire body. I think it takes me longer to recover from a set of Hack squats than it does a set of back squats; go figure.
Finally we had the good old leg extensions -- I'm actually surprised I did as well as I did, seeing how worn out my quads were from the first two sets... Still, I got my time in, and finished off what little life was left in those puppies. Good stuff all around.
PM Workout notes:
Two exercises, not a lot to talk about... I felt pretty good, and need to bump the weight up again for the straight-leg deadlifts. Other than that, the only news is that I scraped my knee on a bolt while doing the leg curls. I'm going to have to drape a towel over that in the future...
_____________________________
-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 - 5/23/2004 8:38:20 PM
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WDNinABQ
Posts: 752
Joined: 8/10/2003
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Max-OT style warm-ups
Barbell curls : 75 : 9+2, 6+2, 6+2
Seated supinating dumbbell curls : 27.5 : 6+1; 25 : 7+3, 7+2
Preacher Curls, Machine : 45 : 5+1; 40 : 5+1; 35 : 6+1
Start: 9:13 pm - Finish: 9:44 pm
Workout music: The Sheila Divine - New Parade
Seated, overhead triceps extension (two hands) : 50 : 10+1, 8+1, 8+1 (+5)
Dumbbell skull-crushers : 30 : 6+1; 27.5 : 6+1; 25 : 6+1
Dumbbell kickback : 20 : 10+3, 10+3, 9+2
Start: 7:53 pm - Finish: 8:22 pm
Workout music: The Replacements - Let It Be
(Man... how great must it have been to live in Minneapolis in the mid to late 80's -- The 'Mats, Husker Du, a young, vibrant Prince, Soul Asylum before they started sucking... good stuff)
Workout notes:
Well the biceps workout in the morning went pretty well, with the single annoyance of not being able to lift squat on the machine preacher curls. That always annoys me. Triceps in the evening also went well. Further annoyances with the kickbacks though... 20 pounds is a bit light for me, but the next step up, 25 pounds is too heavy... I wish I had a 2.5 pound magnet to stick on the end on my dumbbell...
_____________________________
-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 - 5/23/2004 8:41:59 PM
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WDNinABQ
Posts: 752
Joined: 8/10/2003
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More official measurements... these come six weeks into the TP-PT program (that's halfway through, don'tcha know).
219.5 pounds Body Fat: ~25%
(~164.6 pounds lbm, 54.9 pounds fat)
Measurements:
Chest (just above nipples, expanded): 113 cm (44.5 in)
Waist (at navel, fully relaxed): 105 cm (41.3 in)
Hips: 105 cm (41.3 in)
Left Biceps: 37.7 cm (14.8 in), Right Biceps: 37.7 cm (14.8 in)
Left Quad: 59.7 cm (23.5 in), Right Quad: 59.8 cm (23.5 in)
Left calf: 42.5 cm (16.7 in), Right calf: 42.8 cm (16.9 in)
Left Forearm: 30.8 cm (12.1 in), Right Forearm: 31.2 cm (12.3 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 - 5/25/2004 7:21:00 PM
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WDNinABQ
Posts: 752
Joined: 8/10/2003
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And today begin the drop sets... Yep for this week's workouts, we take our muscles to concentric failure, and then drop the weight by about 40% and go again to failure. Each drop set counts as one working set.
AM Workout
Max-OT Warm-ups
Standing Calf Raises : 250 -> 160 : 8+7, 7+8, 6+8
Seated Calf Raises : 300 -> 180 : 13+15; 300 -> 215 : 11+10, 11+10
Start: 6:53 am - End: 7:29 am
Workout music: Pixies - Doolittle
PM Workout
Max-OT Warm-ups
Incline dumbbell bench press : 55 -> 35: 8+7, 8+6, 6+7
Flat barbell bench press : 135 -> 85: 6+8; 125 -> 75: 6+7; 115 -> 65 : 7+9
Incline dumbbell flys : 42.5 -> 25: 8+7, 6+8; 37.5 -> 20 : 7+8
Start: 6:16 pm- End: 6:51 pm
Workout music: Jimmy Eat World - Bleed American
(Well it used to be called Bleed American... they pussied out and changed the title to Jimmy Eat World after 9/11 so they wouldn't offend the idiots of the world...)
Workout Notes:
The morning workout was short and sweet. The evening workout was short and brutal; there's just something wrong with going to failure in the bench press with just 65 pounds on the bar... I don't care what you did just prior to that. Making matters even worse, I started to feel a twinge of tendonitis in my left elbow towards the end of the workout. I slapped an icepack on that baby as soon as I could. Lets hope this doesn't become an issue over the next six 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 - 5/26/2004 8:27:45 PM
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WDNinABQ
Posts: 752
Joined: 8/10/2003
Status: offline
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Workout 2B
AM Workout:
Pull-ups (assisted) : 9+5, 8+4, 7+5
One-arm dumbbell rows : 55 -> 32.5 : 7+6, 7+6, 6+6
Workout music: X - Beyond and Back : The X Anthology (disc 1)
Start: 6:30 am - 6:52 am
PM Workout:
Close-grip pull-ups (assisted) : 9+5, 7+4, 6+4
Dead-lifts : 235 -> 145 : 9+10, 8+9, 7+8
Workout music: X - Beyond and Back : The X Anthology (disc 2)
Start: 8:30 pm - 9:04 pm
Workout notes:
Ugh! For some reason, I was looking forward to the deadlifts in the evening portion of today's workout. Right now, for the life of me, I have no idea why that was. I feel like I'm about to throw up, pass out, crap my pants, and die... and not necessarily in that order. I'm sure I'll feel great tomorrow -- hell, I'll probably be feeling pretty good in an hour or so, but right now, all I want is a beanbag chair, an ice cream sandwich, and a very skilled masseuse...
_____________________________
-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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Printable Version
I better get ready for deadlifts too. Good Luck.
