TuffNutts Training Log

[tuffnutts]

Saturday August 1, Workout #14

Bodyweight today: 194 (88.2kg)
Squat 160 (72.7 kg)
OH Press 75 (34.2 kg)
Deadlift 195 (88.5 kg)
Pull-ups (BW) 6,5,0
Prone Plank 3x30sec, complete

Those deads felt really great! Finally feeling some way on the bar

Not sure what happened on the pull-ups. Last set after about a 3 minute break, and the biceps just did NOT want to contract.

Took stats today:
Weight 194
Bodyfat %: 19.7 down from 21.14 !!!
Neck 16.25 down from 16.5
Shoulders 49 up from 48
Chest 43.25 up from 43
Upper Arm 14.25 down from 14.5
Forearm 12 (same)
Waist 38.25 down from 38.5
Hips 41.75 down from 42.25
Thigh 24.75 down from 25.8
Calf 15.5

The prior measurements were taken 2 weeks ago. This past week I started the "Rapid Fatloss Diet" by Lyle McDonald, but I have not yet reduced the calories as drastically as called for. I'm "easing" into it. My body is in a state of ketosis though (using ketostix to detect). I have tried ketogenic dieting before, but not with this particular method. Lyle's method is actually working for me!

Looking forward to continuing Strong Lifts and checking the stats again in a couple weeks.

[Foxybass]

Wow.....great progress Tuff.

Keep it going.

Dave

[tuffnutts]

Wow.....great progress Tuff.

Keep it going.

Dave

Thanks Dave! I'm doin' my best!

[tuffnutts]

Monday Aug 2, Workout 15
Bodyweight: 192 # (87.3 kg) BF 19.7%

Squat 165 (75 kg)
Bench 130 (59.1 kg)
Lat Pulldowns 110 (50 kg)
Dips (BW only) 7,8,7
Reverse Crunch 12, 12, 12

Did dips, though belt hasn't arrived yet. I am obviously a novice to these. I'm not even sure how low to go. Would welcome any input on that!

Did Latpulldowns because I just felt bored with the inverted rows, and prefer lifts that have more quantifiable weights.

But I'll probably do inverted rows next time. Just needed a change.

I generally listen to "National Public Radio" during the workout. Not exactly Metarrica or dopamine boosting noise, but I actually like to relax when I workout (except during concentric phases). Sometimes they have a great music show on during the time I'm lifting, but usually it's news from all around the world.

Post workout dinner was fajita beef with sauteed onions and portabello mushrooms, along with a green salad. Good stuff!

[BusterG]

You must be happy to see your body stats heading in the right direction.

I might start taking measurements too, did you follow any particular format or just take them where you thought appropriate?

[tuffnutts]

You must be happy to see your body stats heading in the right direction.

I might start taking measurements too, did you follow any particular format or just take them where you thought appropriate?

Hi Buster,

Thanks for stopping by!

I took the measurements based on what I've seen in other peoples' stats. The bodyfat measure is a 7pt caliper method that I got from "Precision Nutrition" by John Berardi. I think you can find both methods online by a search.

Let me know if you'd like more information.

Hope that helps.

[Wooderson]

Great progress so far man. Sorry if I missed it, but why are you doing the lat pulldowns?

[Foxybass]

Great going on the squats; I'm jealous! How are they feeling?

Did Latpulldowns because I just felt bored with the inverted rows, and prefer lifts that have more quantifiable weights.

But I'll probably do inverted rows next time. Just needed a change.

I'm with you on this. They are as dull as the ohp is difficult; but I've just dug in and decided to persist with them. I've even added more sets. I find that they really work my grip, forearms, biceps and back. They are safe and quick - no need to load the bar like bent over rows. I've set myself the challenge of 3 sets x 10 reps then I'll elevate the feet.

Keep going mate you're doing great.

[tuffnutts]

Great progress so far man. Sorry if I missed it, but why are you doing the lat pulldowns?

Basically the boredom factor. And the fact that I have a lat pulldown/cable row machine and haven't been using it.

In Dave's (FoxyBass) post above, he points out some good reasons to keep doing the inverted rows, and I do plan to go back to them.

[tuffnutts]

Last Thursdays and Today's log to follow shortly.

I keep my log in an Excel Spreadsheet. One of the things I do in there is record warm-up sets as well as work sets. I then calculate a total amount of work done. It's fun to watch it go up workout by workout. For example, today I lifted over 10 tons (American, not metric)!!!

Last Thursday, Workout #16

Bodyweight 194 88.2
Squat 170 77.3 5,5,5,5,5
Press 80 36.4
DL 205 93.2 (for now I do two sets of these, once they get very hard, I'll only do one set)
Pullup 7,6,5
Plank (seconds)
Total Work 9774 pounds (not including planks) (4442.73 kg)

Today, Workout #17

Played Gaelic Football earlier today at the Irish Fair in St. Paul, Minnesota. Will do that again tomorrow.
Then came home, and with somewhat sore knees:
Bodyweight 193 87.7
Squat 175 79.5
Bench 130 59.1
Inv Rows 15,15,15
Dips BW+10 5,5,5
Rev Crunch 12,12,12
Total Work: 20636.5 pounds (9380.23 kg)

I consider Inverted Rows and Reverse Crunchs to involve half my bodyweight per exercise.

Time for an ice cold bath! And beer!

More Gaelic Football tomorrow

[Wooderson]

Inv Rows 15,15,15

Time to move to a more difficult version of these or move to adding weight! What position do you do the IRs from?

[tuffnutts]

Inv Rows 15,15,15

Time to move to a more difficult version of these or move to adding weight! What position do you do the IRs from?

Yes, time to move to a more difficult version. Probably feet up on a bench?

How do you them?

[Wooderson]

Right now I'm starting with my body at 45degrees to the ground, feet out in front of me. My last time at the gym doing them I did 15/11/12 or something like that. I'm going to stay in that position one more time to make sure I do 15 on one of the sets. If I do then I'll move to my back flat to start with my feet flat so that when my chest hits the bar my knees will form a 90 degree angle.

I'm guessing you're doing them by starting flat on back and feet straight out in front?

[tuffnutts]

Workout #18
Bodyweight 194# (88.2kg)
Squat 185 (84.1kg)
Press 85 (38.6kg)
DL 215 (97.7kg)
Pullup 6,6,3
Plank (seconds) 30,30,30

Squat's getting harder, and Press was definitely a challenge.

Might need to start eating more.

My daughter has some friends over tonight, and it's crazy loud here. Need to go find a quiet spot.

[tuffnutts]

Sorry I've been getting behind on posting my workouts. Worked long hours this past week including today.

Workout 19 (August 13)
Squat 185 (84.1kg)
Bench 140 (63.6kg)
Inv Rows 193 (87.7kg)
Dips Skipped for lack of time
Rev Crunch 3x12

Workout 20 (August 15)
Bodyweight 196 (89.1kg)
Squat 190 (86.4kg)
Press 90 (40.9kg)
DL 225 (102.3kg)
Pullup 5,5,5
Plank (30 seconds) 3x

Gotta go deal with the kids...