Justin's Training Log
Posted: Sun May 12, 2019 3:49 pm
Hi Everybody.
I hope to update this weekly. I'm coming into the TB program with 12-weeks of a linear progression powerlifting program behind me. Not exactly veteran stuff. My back round is generally endurance sports mainly long distance running. Since my first child arrived in 2014 that was all thrown on the back burner and have not regularly trained up until 12 weeks ago.
TB appealed to me because I can run and strength train. I've decided to start with base build and will probably start operator after the 8-week block. Still not fully sure what I'll do but I've committed to the base build block for the meantime.
Main goal - lose the dad bod. I'm turning 40 in January 2019 I'd like to see my abs sometime before then.
I started 12 weeks ago as mentioned, I was 27% body fat according to the navy body fat calculator and 170lbs at 5'9". I'm not hung up on the accuracy of this figure as long as its changing I'm happy. Today I'm 18% bf and weigh 156. I'm making good progress I feel. I plan on dropping another 8% to reach 10% I estimate that to be sometime around September. When I reach 10% I plan on putting a bit of mass. My lean body mass is a bit low I feel and maybe I'll switch to the mass template then but I'll be going into a caloric surplus at the very least. My diet is in check and currently eating 1900 cals per day.
I started base build two weeks ago and entering week three today.
Week 1 (WW18)
Sunday 28/04/2019
SE 3 x 20 Kettlebell Cluster
Swings 16kg
Goblet Squat 16kg
Renegade Rows 8kgx2 (felt a tad light)
Push Up bw 20, (15,5), (7,7,6)
Kettlebell Deadlift 20kg, 24kg, 24kg - easy
Monday
E – 30Mins – Felt ok HR elevated for some reason think I might have a cold. RPE definitely comfortable.
Tuesday
E – 30 Mins – HR a bit lower. Felt easier than yesterday. Wear socks for the next time! Blister on Right Foot
Wednesday
SE 2 x 20
Swings 16kg
Goblet Squat 16kg
Renegade Rows 10kgx2
Push Up bw 20,20
Kettlebell Deadlift 28kg – a bit easy
Turns out I got a tick bite! - body was reacting to a foreign body.
Thursday
Rest/Recovery
HR Better after tick removed
Friday
E 45-120Mins
Did 43mins LT test. Lactate threshold = 162bpm at a pace of 4:31/km
Saturday
Rest/Recovery
I hope to update this weekly. I'm coming into the TB program with 12-weeks of a linear progression powerlifting program behind me. Not exactly veteran stuff. My back round is generally endurance sports mainly long distance running. Since my first child arrived in 2014 that was all thrown on the back burner and have not regularly trained up until 12 weeks ago.
TB appealed to me because I can run and strength train. I've decided to start with base build and will probably start operator after the 8-week block. Still not fully sure what I'll do but I've committed to the base build block for the meantime.
Main goal - lose the dad bod. I'm turning 40 in January 2019 I'd like to see my abs sometime before then.
I started 12 weeks ago as mentioned, I was 27% body fat according to the navy body fat calculator and 170lbs at 5'9". I'm not hung up on the accuracy of this figure as long as its changing I'm happy. Today I'm 18% bf and weigh 156. I'm making good progress I feel. I plan on dropping another 8% to reach 10% I estimate that to be sometime around September. When I reach 10% I plan on putting a bit of mass. My lean body mass is a bit low I feel and maybe I'll switch to the mass template then but I'll be going into a caloric surplus at the very least. My diet is in check and currently eating 1900 cals per day.
I started base build two weeks ago and entering week three today.
Week 1 (WW18)
Sunday 28/04/2019
SE 3 x 20 Kettlebell Cluster
Swings 16kg
Goblet Squat 16kg
Renegade Rows 8kgx2 (felt a tad light)
Push Up bw 20, (15,5), (7,7,6)
Kettlebell Deadlift 20kg, 24kg, 24kg - easy
Monday
E – 30Mins – Felt ok HR elevated for some reason think I might have a cold. RPE definitely comfortable.
Tuesday
E – 30 Mins – HR a bit lower. Felt easier than yesterday. Wear socks for the next time! Blister on Right Foot
Wednesday
SE 2 x 20
Swings 16kg
Goblet Squat 16kg
Renegade Rows 10kgx2
Push Up bw 20,20
Kettlebell Deadlift 28kg – a bit easy
Turns out I got a tick bite! - body was reacting to a foreign body.
Thursday
Rest/Recovery
HR Better after tick removed
Friday
E 45-120Mins
Did 43mins LT test. Lactate threshold = 162bpm at a pace of 4:31/km
Saturday
Rest/Recovery