RE: WDNinABQ's TP-PT Journal
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RE: WDNinABQ's TP-PT Journal - 7/3/2004 4:02:26 PM
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WDNinABQ
Posts: 752
Joined: 8/10/2003
Status: offline
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AM Workout:
Standing Barbell Military Press : 85 : 9, 7
Incline Barbell Press : 115 : 6; 105: 7
Flat DB Press : 57.5 : 7, 7
Close Grip Bench Press : 105 : 7, 7
Superset:
    Hammer Curls : 30 : 9, 9
    Overhead Triceps Bar Extensions : 70 : 9, 7
Standing Dumbbell Curl : 30 : 7, 6
Start: 9:15 am - Finish: 9:55 am
Workout music: Bernard Butler - People Move On
PM Workout:
Squat : 205 : 9, 9
Chin Up (Assisted) : 9, 8
Barbell Row : 115 : 9, 9
Stiff Leg Deadlift : 215 : X
Superset:
    Barbell Shrugs : 205 : 8, 7
    Calves (standing) : 255 : 9, 9
Start: 3:50 pm - Finish: 4:31 pm
Workout music: Pete Droge - Spacy And Shakin
Workout Notes:
Stop this workout, I want to get off...
Right now I am looking forward to tomorrow's workout about as much as I would look forward to getting my genitals waxed. I'm tired. I'm sweaty. I'm kind of sore. And I want to rest... oh my, do I want to rest. I guess this phase finally caught up with me. For a long time these workouts were just annoying -- now, they're draining. One more day... that's all I can tell myself. One more day...
_____________________________
-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 - 7/4/2004 8:29:58 PM
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WDNinABQ
Posts: 752
Joined: 8/10/2003
Status: offline
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AM Workout:
Front Squats : 145 : 9, 7
Hack Squats : 125 : 9, 8
Standing Bar Curl : 80 : 8, 5
Close-Grip Pull-ups : 7, 6
T-Bar Row : 100 : 8, 7
Side Lateral Raise : 20 : 9, 7
Start: 7:14 pm - 7:54 am
Workout Music: Ben Folds Five - Ben Folds Five
PM Workout:
DB Flys : 50 : 9, 7
Bench Press : 125 : 9, 7
Close Grip Bench Press : 110 : 8, 7
Leg Curl : 115 : 9, 9
Superset
    Seated Calf Raises : 300 : 15, 12
    DB Shrugs : 85 : 10, 10
Start: 4:04 pm - 4:49 pm
Workout Music: Heather Nova - Siren
AM Workout Notes:
It's almost over... It's almost over... It's almost over...
PM Workout Notes:
It's over!!! It's over!!! It's over!!!
_____________________________
-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 - 7/4/2004 8:34:17 PM
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WDNinABQ
Posts: 752
Joined: 8/10/2003
Status: offline
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Well, the lifting is done now. All I have left is a week of rest (which I'm pretty sure I can handle), and then I will have finished my first TP-PT cycle. Next week I'll post my final stats, but until then, you'll have to be happy with my week 12 stats.
Weight: 214.5 Body Fat: ~ 25%
(~160.9 pounds lbm, 53.6 pounds fat)
Chest (just above nipples, expanded): 114.3 cm (45.0 in)
Waist (at navel, fully relaxed): 103.6 cm (40.8 in)
Hips: 100.5 cm (39.6 in)
Left Biceps: 38.0 cm (15.0 in), Right Biceps: 38.4 cm (15.1 in)
Left Quad: 60.7 cm (23.9 in), Right Quad: 59.9 cm (23.6 in)
Left calf: 42.3 cm (16.7 in), Right calf: 422 cm (16.6 in)
Left Forearm: 31.5 cm (12.4 in), Right Forearm: 31.9 cm (12.6 in)
Some other stats you might find interesting:
Total weight lifted over the twelve weeks: 1,131,182.5 pounds [1]
    Weight lifted in phase 1: 421,557.5 pounds
    Weight lifted in phase 2: 395,675 pounds
    Weight lifted in phase 3: 313,860 pounds
Total time spent in the gym over the twelve weeks: 3,535 minutes
    Total time spent in the gym in phase 1: 1080 minutes
    Total time spent in the gym in phase 2: 1249 minutes
    Total time spent in the gym in phase 3: 1206 minutes
Average pounds lifted per minute over the twelve weeks: 320 pounds/minute
    Average pounds lifted per minute in phase 1: 390.33 pounds/minute
    Average pounds lifted per minute in phase 2: 316.87 pounds/minute
    Average pounds lifted per minute in phase 3: 260.25 pounds/minute
Most weight lifted in a single workout: 56,120 pounds (Phase 2::Day 16)
Least weight lifted in a single workout: 4,852 pounds (Phase 2::Day 5)
Total number of sets: 1,269
Total number of reps: 10,562
Average number of reps per set: 8.323
Average pounds per rep: 107.1
Average reps per minute: 2.98
[1] Note: This doesn't count any weights lifted during warmups. Also, for all the chin-ups and pull-ups I just estimated the weight as 110 pounds, roughly half my body weight, as they were all assisted.
_____________________________
-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 - 7/5/2004 2:32:19 PM
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jenng
Posts: 760
Joined: 2/20/2004
Status: offline
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Congrats! You must feel a profound sense of accomplishment. Enjoy your week off (and your massage). So what did you decide you are doing next?
(in reply to WDNinABQ)
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RE: WDNinABQ's TP-PT Journal - 7/6/2004 5:38:59 PM
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WDNinABQ
Posts: 752
Joined: 8/10/2003
Status: offline
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quote:
Enjoy your week off (and your massage). So what did you decide you are doing next?
Unfortunately, my massage may have to wait for another couple of weeks (things are going to be hectic for a bit here), but I will have it before July runs out!
As for what to do next, well... for the next three months I'm going to be doing a lot of traveling with iffy access to weights while I'm gone, so I'm going to have to come up with a few 3-4 week long programs, and plan on filling 'em with cardio when I'm stuck without weights. I think I'll go through the TP-PT program again starting around October, with a couple of modifications to tune it to me a bit better.
_____________________________
-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 - 7/6/2004 5:44:06 PM
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WDNinABQ
Posts: 752
Joined: 8/10/2003
Status: offline
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quote:
Honestly you and Novo set the bar when it comes to journals. Glad you stuck with it and accomplished your goals.
Sir, you flatter me by comparing my journal to Novo's. Her journal is pretty much required reading for me every day. Where else can you read about how not to cook kangaroo, and dropping 25 pound plates on your feet?
And yeah, I'm glad I stuck with it too. I was kind of surprised at how many people dropped out of the program. I mean it was rough, but I didn't think it was that bad...
_____________________________
-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 axgar)
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Back to work, fat-ass - 7/12/2004 8:06:53 AM
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WDNinABQ
Posts: 752
Joined: 8/10/2003
Status: offline
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Well, I finished with the TP-PT program, including the one week of rest and recovery at the end. Let me tell you, I really needed that week of rest... I was planning on doing some cardio starting on Wednesday, but I just couldn't get out of bed in the mornings to do it. My body was just not going to let me get away with running it into the ground, and so I rested.
Until this morning.
I finally got my arse out of bed and hit the track for a little cardio, and guess what. It was my best run ever... I think. Because I hadn't gone for a run in over three months, I expected to just have a quick (and rough) mile and come on in, so I didn't take my watch with me. But I felt so good, I did the full two miles, and I believe I did it better than ever before. You see, when I run, I usually jog slowly for a while, then quickly, then I walk for a bit to recover, then do it all over again until I finish the run with a sprint of 100 meters or so. Well today I went jog slow, jog fast, keep jogging fast, keep jogging fast, etc. I had gone for about a full mile before I took about a 0.1 mile walking break, then I started jogging again -- up and down the hill in the middle of my run -- then I took another 0.1 mile walk break and ran the rest of the way home, finishing with a deadly sprint at the end.
Good stuff... now if I had just bothered to bring my watch.
Today's Musical selection:
Read Yellow - The Art
Berlin - Sex (I'm A...)
Graham Parker & The Rumor - I Want You Back (Alive)
Catherine Wheel - 30th Century Man*
* Note... the link for the Catherine Wheel song goes to a Scott Walker album as the Catherine Wheel version is really hard to find, and Scott Walker is the guy who did the original version...
_____________________________
-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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Diary Of A Fatman - 9/6/2004 5:44:07 PM
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WDNinABQ
Posts: 752
Joined: 8/10/2003
Status: offline
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-or-
Seven Weeks In The Abyss -- How Not To Cut
Those of you who have been following along here will know that throughout the early summer I was doing the TP-PT weightlifting program. It was a rough twelve weeks, but man was it worth it... I got my weight down to 214 -- the lowest it had been in nearly a decade, and my strength was up about as high as it ever had been. So... what's happened since then? Ugh. You don't want to know.
Essentially, for seven weeks I never even touched a weight. The first few weeks there was a good excuse -- Week one was a week of rest after the twelve weeks of TP-PT, and it was really part of the program. Week two was not so excusable, but not horrific. I was getting ready to go on a two week vacation to attend my sister's wedding, and a lot of my time was spent preparing for that. Yeah, it's a weak excuse, but it was kind of valid. Then came the two weeks away -- I had limited access to weights, but I could have done a limited workout with what I had. Week five I was able to excuse myself from -- I had just come back from a long trip, and I was getting ready to leave on another trip just two weeks later. I was tired, and I didn't have enough time to start a regular lifting routine... Or so I told myself, so I let those two weeks slip away. The seventh week I actually can forgive myself for -- I had no access to weights at all, but I was at least able to get some jogging and sprinting workouts in.
So there you have it -- seven weeks, not one weight lifted (unless you count the day I took all the weights out of my gym so I could vacuum and then brought the weights back in). I wasn't entirely hopeless though. I did do about half of my cardio workouts, and I was running with more wind and stamina than ever before, so all might not have been so bad... had I stuck to my diet.
During the seven weeks, I was eating most days at maintenance calories instead of at a cutting level. And when I wasn't eating at maintenance, well... Let's put it this way: In week six, the week before my final trip, I went through 10 (as in ten) boxes of sweet cereal. I'm talking 4 (as in four) boxes of Apple Jacks (with a free Scooby-Doo DVD in each box!), and 6 (as in six) boxes of Smorz [1]. By the time I got back from my final week of travel, I was clocking in at 224 pounds... yep. I had gained back all of that fat I had lost on TP-PT, and then some.
And so, here I am, trying to get back into the swing of things. I've been slowly working my way back from the abyss. I've been lifting again (though I've yet to work my back or calves), and hitting my cardio as well. I am going to get back full into the swing of things so I can take another swing at the TP-PT program come October. Check below for my last two weeks of workouts:
AM workout:
Seated Military Presses : 95 : 7, 6, 4
Lateral Raises : 20 : 7, 6, 6
Upright Row : 75 : 7, 7, 7
PM Workout:
Bench Press : 115 : 8, 7, 7
DB Flys : 37.5 : 7, 7, 6
DB Incline BP : 45 : 8, 5, 4
Barbell Curl : 80 : 4, 4; 75 : 4
Hammer Curl : 30 : 4, 4, 4
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Squats [2] : 185 : 6, 6, 6
DB Lunges : 45 : 6, 6, 6
Leg Curls : 100 : 6, 6, 6
Close Grip BP : 110 : 6, 6, 6
Overhead Triceps Extension : 70 : 5, 3, 5
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Seated Military Press : 95 : 7, 5, 5
Lateral Raises : 20 : 8, 7, 6 (+5)
Upright Row : 75 : 9, 9, 8 (+10)
Bench Press : 120 : 6, 6, 5
BD Flys : 37.5 : 5, 6, 6
DB Incline BP : 45 : 6, 5, 4
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Squats : 195 : 6, 6, 6 (+10)
DB Lunges : 50 : 6, 6, 6 (+5)
Leg Curls : 100 : 6, 6, 6 (+10)
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Superset:
    Hammer Curl : 30 : 9, 7, 6
    Close Grip BP : 115 : 9, 8, 9 (+5)
Superset:
    Barbell Curl : 75 : 5, 4, 4
    Overhead Triceps Extension : 70 : 8, 6, 5
[1] Dear sweet lord -- my first spoonful of Smorz was very bland, and I wish I had stopped there. But by the end of the first bowl I was hooked on this crap. It is the heroin of cereal -- I am *still* going through withdrawal. Do not pick up a box of this unless you are prepared to stop eating normal food.
[2] I suppose this was my punishment for seven weeks of slacking off. I was so sore after doing this workout that I could barely walk for three days. I literally felt the soreness for a full seven days after this workout -- it was, quite literally, the worst DOMS I have ever experienced.
_____________________________
-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 - 
