Fazer's (noob) TB training log

[fazer681]

Age: 31
Ht: 5'11"
Wt: 245 lbs
BF: ~26-29%

Background
U.S Marine, honorably discharged. Got the fitness bug, after joining. Before that always had problems with my weight and sedentary lifestyle. Have been through several ups and downs in my weight/fat gains and losses throughout my years after the Corps. What can I say I like food. In all honesty, I workout so I can eat what i want, but I want to look good too, dammit! Gene's be damned!!

Did crossfit for a few months back in 2012. Got into the best shape of MY life (even better than in the Marines). Clocked in at a sleek 188 lbs with BF at about 15%. Felt fast, and strong (never really measured my lifts, but i know i dont feel like that now...). Always hated to run, but after crossfit and the Marines, I learned to tolerate it somewhat.

Currently, living the sedentary life in a desk job, working IT. Just got promoted so, thankfully, at least they let me leave the dungeon for field work, from time to time.

Avid martial arts practitioner. I appreciate all styles and systems, and take bits and pieces from each one to add to my own stuff. However, I do have a base system (Keysi Fighting Method), which I also teach an offshoot of, on the weekends.

I still dont like running. Id rather get my cardio from a stationary bike, or KB's , or hitting the heavy bag for multiple rounds. I prefer intense workouts (ala crossfit), over long workouts, but for TB im making the exception because i can see that it works! Ontop of that seems very flexible. My pullups have always sucked. Currently, I can probably only crank out 1 (maybe). I think the most Ive ever done was 12. That was only for 1 PFT during my entire Marine Corps stint.
Interested to see how many I can get after my first trip with TB.

Still not sure if I want to do Fighter or go with Operator (possibly even Zulu).
Currently on week 2 of BB, so I will decide in the coming weeks.

My current training maxes are (based on 1RM):
(UPDATED - 3/27/17)

SQ: 215 lbs
BP: 205
WPU: 1 BW
DL: N/A

Goals

Ideally Id like to get back to my CF weight and body composition, with as much (or more) endurance and strength. My primary focus for this round of TB isnt aesthetics, but I hope that I can make some strides in helping me shed some fat, and possibly gain (or maintain) my lean mass.

-Find my starting points. shoot for max effort and results
-Up my Strength Endurance (so i dont feel gassed after a 30 second fight drill)
-Get back to running (hate to do it, but I love the feeling)
-15 pullups
-21 minute 3-Mile Run (or better)
-Not be embarrassed to take my shirt off

Strength Plan

Still not sure, but whichever template I end up going with, I will be using the SQ/BP/(W)PU cluster. I like DL's but I enjoy KB swings more. Will get Posterior Chain work from KB swings during SE and GC workouts.

Conditioning Plan

For conditioning I will be following Black protocol. I will begin with using clusters, and stationary bikework/treadmill to get the ball rolling. Eventually, I would like to switch over to running as my main E stuff.

[Green2Blue]

Welcome. Nice to see another Marine. Looking forward to following your log. I think you'll find that TB encourages an aesthetic physique just fine.

[fazer681]

Welcome. Nice to see another Marine. Looking forward to following your log. I think you'll find that TB encourages an aesthetic physique just fine.

Thanks Green2Blue.

Its a slow road back. Definitely looking for that TB encouragement! haha

[fazer681]

Week 2 - BB: 2/27-3/5

Monday - SE 3x30
Got my SE work in.... sucked, but not impossible.

Warmup - Animal movements (bear, beast, frog, monkey) 5 minutes
Mobility - 5 minutes

Main workout - Mixed cluster

KB swings@ 35lbs
Squats/Goblet Squats @35lbs
Renegade Rows @ 20lbs
Pushups/Floor Press @ 20lbs

Took me about 45ish minutes, including the warmup.


Tuesday - E x 40

40 minutes on the stationary bike.


Wednesday - REST

Thursday - E x 40

Friday - SE 2x30

Warmup - Animal movements (bear, beast, frog, monkey) 5 minutes
Mobility - 5 minutes

Main workout - Mixed cluster

KB swings@ 35lbs
Squats/Goblet Squats @35lbs
Renegade Rows @ 20lbs
Pushups/Floor Press @ 20lbs

Saturday - REST

Sunday E x 45



Of note:
Been having a tough time eating enough calories. Was following a meal plan, in which i had previously successfully dropped about 50lbs over the the course of 4-5 months. When i did the math, I realized I was only clocking in about 1400 calories/day. Now with doing TB, and being on my feet more often at work, I think I may need to up my calories...just not sure by how much, or if i should just keep following my plan.
At the end of week 2, I have not noticed any significant weight loss, but i can swear that I can almost get to the next notch on my belt...

Will stick with the same meal plan for another week, and see what comes of it.

[Green2Blue]

TB consumes a hefty amount of calories. You'll need a lot more than 1400.

[Barkadion]

TB consumes a hefty amount of calories. You'll need a lot more than 1400.

+1.. Probably twice more..

[grouchyjarhead]

Good to see more Jarheads here.

Definitely get your nutrition squared away, 1400 is way too little for you. Just going off of the basic Basal Metabolic Rate calculator you're looking at around 2300 calories just to keep your body functioning properly.

[fazer681]

Roger that!

Thanks, all.

Ill look into an IIFYM calc, and get a better estimate as to what i should be eating.
The quality of my food choices is pretty good. So now i just need to adjust quantity.

idk how accurate these fitbit's are, but on the daily avg, says i burn about 3500 cals....
So doubling up is probably a good start, point, and then i can adjust down, accordingly.

[fazer681]

Week 3 - BB: 3/6-3/12

Monday - workout shifted...workout space was being used as temporary holding location.

Tuesday - SE 3x40

Mobility - 5 minutes

Main workout - Mixed cluster

KB swings@ 35lbs
Squats/Goblet Squats @35lbs
Renegade Rows @ 20lbs
Pushups/Floor Press @ 20lbs



Wednesday - E x 50

50 minutes on the stationary bike.


Thursday - E x 50

50 minutes on the stationary bike.


Friday - Missed workout

Saturday - Intended to do my missed workout, but got sidetracked.

Sunday E x 45

First time in a long while, I ended up jogging on the treadmill.



Of note:
I Definitely need to jog on the treadmill (or outside) more often...my legs were giving out way before lungs were. Couldnt hit the 55 minute marker for this weeks long session...Hopefully i see slightly quicker improvement, since I have already been at this for a few weeks.
Looking forward to the "lighter" workload for week 4. Hopefully this week gives me a chance to catch up on my runs/jogs and get up to speed.

[grouchyjarhead]

No shame in slowing down if you have to. I did ruck marches for my long E sessions when I first did Base Building for the same reasons. Basically the same benefits as running and it helped condition my legs for longer runs.