TC # 5 Day 69, 70, 71 and 72 of 84
I have not been following the advice of 30 minutes of activity on off days. I figure this is one thing I need to formally change. Sure some days I get fighting practice in or I do lots of walking but it is not regular. So I decided to add in a Six minute Ab exercise. So I did that in the basement. That was the extent of it as I was busy all day looking after my Daughter while my wife worked. Not much I know but a start.
Fitness Journal
Day 70 of 84
Sunday 12 July 2009
Off Day
I did 6 minute Abs this morning and fighting in the afternoon. I did a lot of great weapon work and I felt strong and fast using them. I definitely got my 30 minutes in today.
I have been struggling with what to do for the last two weeks of my contest. Do I continue to add muscle and keep some body fat or do I strip fat to look better in my final pictures. I decided finally to finish off my 12 weeks I am going to continue to add muscle by doing 2 weeks of TT for Meatheads V 2.0.
While this will not torch my belly fat and increase definition it will help me to gain muscle. The objective of this 0.3 % of my life is to gain muscle rather than just look good in a picture for the contest. (I have not given up on looking good in the picture but I need to choose a priority.) If I had decided to burn the fat I would have jumped back to 2K9 as I know it and I enjoyed it.
At the same time I am adding 6 minute ab sessions and doing some fighting drills for cardio and flexibility on the off days. IMHO I have not embraced CB's advice of 30 minutes of activity on off days so I need to step up to that.
In two weeks I head to PA for a two week camping trip. The contest ends for me on my third day there so I will be getting more out of door pictures for my final entry.
While there I will be doing a lot of walking and sports (10 days of fighting http://www.youtube.com/watch?v=Q-CpcwpI3gE ) so I will burn through the calories and I usually shed a few kg of bodyfat. While there I do hope to grab a few weight days as a fellow brings a weight set-up. So if I do not drink too much ale and eat well I should return as strong as I left with less body fat all set for a new TT program. That specific program is to be determined.
Fitness Journal
Day 71 of 84
TT for Meatheads V 2.0
Monday 13 July 2009
‘A’ Workout
Today was the first day of the new program. It is 4 weeks but I will only get 2 in before I leave for camping. I watched the videos on the member’s site which helped with understanding the program. Here is how I did today.
Warm-ups
Medium grip bench 6 @ 135/155/165 All using the Smith Machine - increase
DB Row 6 @ 70 increase. (My left arm was a little sore at first due to fighting left handed the previous day) - increase
Pull-up (Max) 3 / 6
DB Chest press 8 @ 60 / 65
DB Shrug 7 @ 185 (objective is 12 so I need to decrease)
DB incline press 12 @ 50 / 10 @ 50
6 minute Abs
Stretch.
After reading some of the nutrition information in some of the other work-outs I have started to have a pre and post work-out protein shake. I hope this helps.
Fitness Journal
Day 72 of 84
TT for Meatheads V 2.0
Friday 10 July 2009
‘B’ Workout
Warmups
Narrow Squat 8 @ 205 (3 sets) stet
DB rear-deltoid raise 10 @ 22.5 (3 sets) stet
Narrow squat 15 @ 105 (1 set)
DB Reverse lunge 8 @ 55 (2 sets) increase
Stability ball rollout 10 (2 sets)
Calf Raise 10 @ 65 (2 sets)
Hanging Knee Raises 8 (2 sets)
I did not have time for 6 minute Abs but I did stretch.
It is odd that sometimes when I approach the weights I am a little afraid. I am moving a fair bit of weight for a light guy and I am concerned about hurting myself. I think too that I am still thinking like that skinny guy from 30 years ago. I could not imagine lifting the equivalent of two feed bags in a chest press. Now I can do it. Fortunately I am able to over come my fear of hurting myself. I lift safe. I have been having conversations with a gentlemen my age, at the gym, who is a competitive lifter. He has given me some advice, an offer to spot and he is seeing me doing things correctly. That is nice to hear.
Today I did percent body fat on the Tanita electronic scale. I was not pleased with the results. The trainer wonders if I am somewhat dehydrated.
Results 6 July / 14 July
% BF 18.0 / 18.2
Mass 182.8 / 177.6
Fat Free Mass 149.8 / 145.2
TBW 109.6 / 106.2
I know I have not lost 4.6 lbs of muscle as I am getting stronger. As you can see my water mass is down by 3.6 lbs so that may be the cause. I will try again next week and makes sure that I am well hydrated over the weekend. (Of course I should be well hydrated at all times.)