TuffNutts Training Log

[tuffnutts]

Got up at 5am, and did the following workout:

Squat 120#/120#/120#/120#/120# (54.5kg)
OH Press 55#/55#/55#/55#/55# (52.3kg)
Deadlift 155# (70.5kg)
Pull-ups (BW) 5/6/3 (194#, 88.2kg)
Prone Plank 3x30sec, complete

Diet was 95% compliant.

Overall, the weekend was very busy, and I have not been getting enough rest lately. I am in or at 6 weddings May through October!!!!

I'm starting to have to say "no" to other things so that I don't burn out. Here in Minnesota, it seems a year's worth of weddings, reunions, get-togethers, parades, festivals, all get squished into 3-4 months. Makes for very busy times.

Work has also been very busy and stressful.

I need to make sure I get enough sleep each night, otherwise I'm going to have issues. I'm planning to take the coming Friday and weekend "off", and just putz around the house, sleep in all 3 days, and of course, do my scheduled workouts.

[BusterG]

Hey Tuff,

As with Foxy, we have similar body stats. It makes it easier to imagine one progressing.

You've got some intense goals for the future! I was in the gym last week and watched a regular guy squating 180kg, damn scary amount of weight, I thought I was going to have make an emergancy call looking at the effort he was putting in.

Impressed with the push ups too, 16kg in the backpack - nice.

[Foxybass]

Bloody hell Tuff, 52.3kg is great going on the OHP....or was it a slip of the finger? How did you feel getting up at 5am?

Sounds like things are a bit hectic. Pace yourself; don't rush and put extra pressure on yourself. If you feel that things are too hectic just do 2 workouts a week for a while. Don't let the workouts become a chore...enjoy them. It's all about a new lifestyle not a get fit/buff quick phase.

Cheers

Dave

[tuffnutts]

Bloody hell Tuff, 52.3kg is great going on the OHP....or was it a slip of the finger? How did you feel getting up at 5am?

Sounds like things are a bit hectic. Pace yourself; don't rush and put extra pressure on yourself. If you feel that things are too hectic just do 2 workouts a week for a while. Don't let the workouts become a chore...enjoy them. It's all about a new lifestyle not a get fit/buff quick phase.

Cheers

Dave

Slip of the finger, I'm afraid. Or a freudian premonition of the future!!!! That OHP was really 25kg, though in a few weeks I should be at 52.3kg on that one! I'll see if I can update it.

Thanks for the sane words regarding attitude and things being hectic. I hope to get some rest this weekend.

[tuffnutts]

Hey Tuff,

As with Foxy, we have similar body stats. It makes it easier to imagine one progressing.

You've got some intense goals for the future! I was in the gym last week and watched a regular guy squating 180kg, damn scary amount of weight, I thought I was going to have make an emergancy call looking at the effort he was putting in.

Impressed with the push ups too, 16kg in the backpack - nice.

Thanks for stopping by, BusterG. I'll be visiting your log very soon.

Had 18kg in the back pack this morning, but it's just 5 reps. Now if I could do 5 pullups with 18kg in the backpack, I'd be really happy!

[tuffnutts]

I tell ya these morning workouts make for long days! <yawn>

Squat: 125 (56.5) kg)
Bench: 110 (50 kg)

Inv. Row: 8,8,8
Pushups: 5,5,5 with 40# (18kg) in the backpack
Rev crunches: 3x12

The inverted rows were bad. But my back isn't too strong. However, it could be that I'm not doing them correctly.

Overall my pulling is not up to par with my pushing. Never has been.

I did a couple of sets of DB curls with 20# at the end of it all. The biceps might be a significant weak link here.

Still weigh about the same: 194# (88.2kg). Will do measurements tomorrow. Hopefully there's at least been some reduction in fat, as I've been eating quite cleanly.

[bobu]

I tried a couple of early morning workouts and was shot for the rest of the day. I need my nights rest after a workout!

I haven't gotten to the point of picking a federation yet, it will probably whichever one has the most meets locally and is drug free. Raw is not as important since I'll probably only be competing in deadlift.

[tuffnutts]

I have to say today's workout felt really good! Might be that I took yesterday off and was able to get some things done and relax a little.

Tonight, GAELIC FOOTBALL! I suspect a couple people on here might know what that is. I'm usually full back or corner back. Tonight will be an exhibition game during the Minnesota Thunder (soccer) game against Austin Aztex. We'll be the half time show.

But back to my workout:

Bodyweight today: 197 (see diet note below)
Squat 130 (59kg) (2/3 bodyweight)
OH Press 60 (27.3kg) (30% bodyweight)
Deadlift 165# (74.9kg) (84% bodyweight)
Pull-ups (BW) 8, 15, 15 (first set was assisted with a band, but that didn't help when I needed it, so the 2nd and 3rd set are with feet on a stability ball)
Prone Plank 3x30sec, complete

Diet was 95% compliant, same for yesterday, but Thursday night at the birthday/good-bye party, I ate too much, including cake and icecream. Guess that was my 5-10% non-compliant for the week!

Now for a nap (very rare opportunity) then head up to the National Sports Center in Blaine, Minnesota, and play some Gaelic Football!
I plan to take measurements on Monday.

[tuffnutts]

This Monday morning's workout, #9 I believe.

Squat: 135 (61.3 kg)
Bench: 110 (50 kg)

Inv. Row: 15, 15,15
Pushups: 5,5,5 with 45# (20.5 kg) in the backpack
Rev crunches: 3x12

Regarding the squat, just feels like a good milestone, to have the big plates on the bar. I do have a mirror, and it seems like I might be going a little to the right as I descend.

Inv. Row, only way I could do 15 was have my feet on the floor and legs a little bent. Really hope to see some strength improvement in the upper back as this cycle progresses.

The weighted pushups sure do feel different from a regular set of 30 or so.

Got the Starting Strength DVD this afternoon. Hope to watch it soon and learn more about how Mark Rippetoe teaches the basic lifts. I have the books (Starting Strength 2nd Ed and Practical Programming).

Bodyweight is up to 197, but waist, shoulder and chest are down just a bit. I need my wife to help me confirm, but I think my bodyfat dropped roughly 1% or so. Hope I'm right about that.

Got a lot done this weekend. Caught up some on rest. Hope to tone down the extra activities aside from family, work, church and Gaelic Football.

[Barry06GT]

Hi Tuff,

Read through your log - very impressive - and very busy!

Congratulations on getting the Rippetoe video. It is worth every dollar, and much less wordy than the book.

All your weights are looking good. Having the big wheels on the end of the 7-foot pole is impressive, no doubt.

Keep up the good work. Maybe when you knees get stronger you will leave the ref job and get back on the field knocking heads.

.

[tuffnutts]

Hi Tuff,

Read through your log - very impressive - and very busy!

Congratulations on getting the Rippetoe video. It is worth every dollar, and much less wordy than the book.

All your weights are looking good. Having the big wheels on the end of the 7-foot pole is impressive, no doubt.

Keep up the good work. Maybe when you knees get stronger you will leave the ref job and get back on the field knocking heads.

.

Thanks a lot, Barry!

I actually did get to play this past Saturday evening. And my knees needed lot's of icing. There's just something wrong there. Been to the doctor, who recommended surgery. I don't have time for that!

[tuffnutts]

Updated STATS

197 lbs
21% BF Confirmed! (7 site caliper method)

[BusterG]

Hey TN.

Still impressed with the push-ups, and with 20kg on your back too!!

There's just something wrong there. Been to the doctor, who recommended surgery. I don't have time for that!

What did the Dr say? So you get a lot of pain after footie but do you find any problems from lifting?

[tuffnutts]

Hey TN.

Still impressed with the push-ups, and with 20kg on your back too!!

There's just something wrong there. Been to the doctor, who recommended surgery. I don't have time for that!

What did the Dr say? So you get a lot of pain after footie but do you find any problems from lifting?

He said "patellofemoral syndrome", a little arthritis, and misalignment of the kneecap possibly due to quad-dominance. My glutes and hams need to be stronger to catch up to my quads.

I've thought of adding glute-ham raises after deadlifts to help that along. What do you think?

[BusterG]

I've thought of adding glute-ham raises after deadlifts to help that along. What do you think?

Well, i'm no expert so I feel like a bit of a hack giving advise. I would think that squats performed with correct form would be working your glutes fine. I know the hams do play a part in squats but I don't think they're being directly targeted as with something like good-mornings. Maybe give them ago? I'd like to see some other members opinions too.