Kansas Tornado's Whirlwind Fitness Log

[torn8o]

Thought it was high time I started a log in here. Keeping track of progress has never been the easiest thing - - so I'll be logging workouts and nutrition stuff in here. This first post will have an outline of my program, and the next post will have my workout for last night.

Yeah, so the nick is torn8o ... that's an "o" on the end as in "oh" ... I used to have that on my vanity plates and everyone was like "what does torn-80 mean?" Ummm, no. I'm a storm chaser. Have been for well over ten years now. I've logged so many tornadoes that I've honestly lost count at this point. Keep watching those tornado shows on TV ... you've probably seen some of my video at one time or another, and maybe you've even seen me in a shot or two.

Progress so far - -

Started in mid-September 2008. As of January 15, 2009, I've lost 44 pounds. I've also been gaining lean mass. Will be going back in for caliper test toward the end of the month.

How I'm doing it - -

I believe completely in the healthy marriage of regular workouts and proper nutrition. Let's start with:

--------------------------

NUTRITION

I fuel up six times every single day. Three whole meals, and three supplemental meals. Spaced out every 2.5 hours. My goal while cutting is 180g of protein each day. I will be increasing this after I reach my weight loss goals to around 220 or so. I intentionally keep my diet varied each day. It mixes things up and provides the most well-rounded nutrition. Total cals are kept between 2000-2300/day. Here's a typical day for me:

Breakfast (8:00 am)
-1/2 cup oatmeal
-4 egg whites, 1 whole egg, salsa

Mid-morning (10:30 am)
-Pro performance BCAA fortified protein in water

Lunch (12:30 pm)
-chicken breast
-tossed salad with mixed greens

Mid-afternoon (3:00 pm)
-protein shake (or a bar if I'm in a pinch)

Dinner (6:00 pm)
-4oz salmon
-two slices Sara Lee 45 cal bread
-natty peanut butter
-spinach

Evening (9:30 pm)
-1 cup cottage cheese or casein protein shake
-1/2 cup almonds

Lots and lots of water.

--------------------------

TRAINING

I alternate between strength training and cardio each day. Strength on M-W-F ... cardio on T-Th-Sa. I have a trainer who helps design my workouts. I'm currently doing full body routines, with heavy lifting on Mondays and Fridays and speed lifting on Wednesdays. I won't post the entire routine (you'll see it as I do it). On cardio days, I do a type of HIIT style training using the Body for Life method. I work up intervals until I am pushing myself at my all out max intensity for a minute, then start over again. I like lifting as heavy as I can push myself on the heavy days. My workouts are usually fairly fierce, because I'm careful to stay well-fueled with good nutrition, and I never leave out carbs!

--------------------------

SUPPLEMENTS

I believe that supplements act as a complement to whole foods, not as a replacement for them. They push my nutrition further than it would go otherwise, and keep it flowing all day long. I cycle on and off various products. For now, I'm taking:

-Gaspari SuperPump 250 (pre-workout energy)
-Gaspari SizeOn (intra or post workout creatine formula)
-Pro performance protein
-Casein protein
-Universal Animal Test (21 day cycle)
-Universal Animal Flex (joint formula ... I just stay on this stuff)
-Caffeine
-Vitamins: B-complex, C, zinc, calcium+D, multi, E

--------------------------

That's about all I can think of for now. Tune in for updates as I make them over the next several months. I'm feeling amazing ... and lookin' good.

[torn8o]

Here was last night's routine. Wednesday is a speed night (not a heavy night). I go light and fast. Big cardio element that leaves me huffing and puffing.

Warm up on treadmill

-Speed bench (9x3), 20 secs rest between sets, 135 lbs.

-Front squat (3x10), 60 secs rest, 90 lbs (going really light on these till I get the form down perfect)

-Bent-over barbell rows (3x10), 100 lbs

-DB bicep curls (3x10), 25 lbs

-Lying DB tricep bounce (3x12), 30 lbs

-Barbell lunges (3x8), 65 lbs

Cool down on treadmill
Stretching

[algforcek]

Originally Posted by torn8o

Here was last night's routine. Wednesday is a speed night (not a heavy night). I go light and fast. Big cardio element that leaves me huffing and puffing.

Warm up on treadmill

-Speed bench (9x3), 20 secs rest between sets, 135 lbs.

-Front squat (3x10), 60 secs rest, 90 lbs (going really light on these till I get the form down perfect)

-Bent-over barbell rows (3x10), 100 lbs

-DB bicep curls (3x10), 25 lbs

-Lying DB tricep bounce (3x12), 30 lbs

-Barbell lunges (3x8), 65 lbs

Cool down on treadmill
Stretching

Dude, great call. FORM IS EVERYTHING AND WEIGHT MEANS NOTHING. I severely injured my shoulder trying to muscle a rep. I realized that good form with a lil lighter weight makes all the difference in the world.

Gratz on the weight loss bro. This should be a good one to watch!

VR
SPonge

[torn8o]

Hey, thanks ... I've been following your progress as well, and you are doing amazing. Keep up the great work.

Yeah, those front squats are a bear. I'm surprised they went as well as they did last night (trainer wasn't there). Usually he reminds me to get those elbows up, up, up! ... I did it on my own with no problem. The other thing with front squats is that even though the weight is resting on your delts, my fingers/wrists get pretty sore - bent back at a funky angle. So I don't know how heavy I can realistically get with those. We'll see.

I'm scared to death of an injury right now - - -

[torn8o]

Last night: 20 minutes of interval training on elliptical, followed by 15 on the treadmill. Next week that number goes up to 40.

Also did abs and stretching last night. Feeling great this morning and getting ready for breakfast.

Will post the food from yesterday later on -

[torn8o]

I don't know that I'm going to post a food log every single day. After four months, the eating thing really is second nature at this point ... but maybe every now and then just to keep myself in check.

Yesterday's food:

Breakfast
4 egg whites, 1 whole egg
salsa
1/2 cup oatmeal

Mid-morning
protein shake (water)

Lunch
Sushi - single roll of salmon/tilapia w/avocado

Mid-afternoon
Pure nutrition protein bar (preworkout)

Dinner
SizeOn (post cardio)
4oz grilled salmon
tossed salad
2 tb lite dressing

Evening
casein protein shake in milk
handfull of almonds

10 glasses of water yesterday
1 cup green tea

[torn8o]

Slept weird on my shoulder and it was still buggin' me tonight, but here's the rundown. Worked with trainer - -

Squats - 5x5 (115, 165, 175, 185, 225)

Barbell Military Press - 4x5 (95, 105, 105, 115)

Close Grip Bench Press - 4x12 (115, 125, 125, 125)

One legged squats (DB) - 2x8 (40, 40)

Shrugs - 4x12 - (95, 95, 95, 95)

Barbell bicep curls - 2x10 (65, 65)

Practiced powerclean movements (need a lot more practice - lol). Left out plate raises tonight because of shoulder pain.

Drank my SizeOn and Myoplex and feeling fine ...

[torn8o]

40 mins cardio this morning. 25 on elliptical and 15 on treadmill. Pushed hard, no problems. Trying to get more intense on my lower levels right now too. My sprints are all out, fast as I can go. Also did abs this morning ... they're still sore from a couple nights back, so kept it to four sets of 15 crunches. No way I could superset leg raises in today.

Went downstairs and checked out CrossFit for fun. Really looking forward to starting it in March ... looks intense.

This morning, got up and had my oats with fruit (way good), eggs and now I'm having some toast w/natty pb and SizeOn for post cardio.

[marcodeniro]

No invite.I'm hurt I'm sub'd anything u need let me know

[marcodeniro]

I love leg raises .
Try this on leg raises raise them waist high and rotate them in circle about 8 times was all i could do at first .Then go the other way. Gotta growl though while doing them else you might stop at 5 lol I've been doing ab workout since Nov its in my log Target Training Fat LOss.
Rubbing hands down front it feels abs-outlutly wonderful . You will definitly feel them before you can see them good

[torn8o]

lol, you're always welcome, Marco ... sorry, the invite must be stuck somewhere in the postal system ...

Yeah, the leg raises are good -- might give the ones you describe a shot. I'm going to make a promise to myself to work abs every day I do cardio this week. Should be a first. I don't like doing abs, just because there's no hope of seeing the things anytime soon ... and I may not ever want to see em. But need to do it just to do the core strengthening thing -

[marcodeniro]

I call them mixing bowl~gonna luv em. I did rotary torso@40 lb for 300 rep ezch side trying to get rid of the luv handles. The excercise became cardio.Peace

[torn8o]

Woo hoooooo!

Just felt like a heluva workout tonight. I put a lot more into my pre-workout nutrition than I usually do and this has me thinking that I need to be doing this every single time. Because I rocked it. lol

Here's the breakdown:

Deadlifts - 4x5 - 205, 225, 235, 245 (up 20 lbs from last week)

Bench Press - 4x5 - 135, 155, 175, 175

Shrugs - 3x12 (dropsets) - 135 base

Walking Lunges - 2x15 - 30 lb kettlebells (up 10 lbs)

Good Mornings - 3x12 - 105, 115, 125 (up 20 lbs)

Skull Crushers - 2x12 - 60, 65 (up 5 lbs each set)

Delt Front & Side Raises - 2x20 (up 10 lbs)

[marcodeniro]

Originally Posted by torn8o

Woo hoooooo!

Just felt like a heluva workout tonight. I put a lot more into my pre-workout nutrition than I usually do and this has me thinking that I need to be doing this every single time. Because I rocked it. lol

Here's the breakdown:

Deadlifts - 4x5 - 205, 225, 235, 245 (up 20 lbs from last week)

Bench Press - 4x5 - 135, 155, 175, 175

Shrugs - 3x12 (dropsets) - 135 base

Walking Lunges - 2x15 - 30 lb kettlebells (up 10 lbs)

Good Mornings - 3x12 - 105, 115, 125 (up 20 lbs)

Skull Crushers - 2x12 - 60, 65 (up 5 lbs each set)

Delt Front & Side Raises - 2x20 (up 10 lbs)

Look out Now !!!!
When you have the proper nutrition before a workout it does a world of difference. Energy on demand, clarity of thought, endurance did I mention energy on demand.
Good Stuff

[torn8o]

Originally Posted by marcodeniro

When you have the proper nutrition before a workout it does a world of difference. Energy on demand, clarity of thought, endurance did I mention energy on demand.

That's the truth, bubba!!! I told my trainer tonight that I almost don't care about losing the weight now that I've discovered how GREAT it is to feel strong during the workout. It's a whole new world. I really think this will open the door to some real progress.

[marcodeniro]

Originally Posted by torn8o

That's the truth, bubba!!! I told my trainer tonight that I almost don't care about losing the weight now that I've discovered how GREAT it is to feel strong during the workout. It's a whole new world. I really think this will open the door to some real progress.

Roflao Yeah I know what you mean. When you have macro right before workout . LOOK OUT NOW. Its kind of hard with this challenge also.I would just like to drop my fat stomach area. I am staying right around 215-220 because of my putting on muscle~~at least thats what I hope it is cutting down to 200 is going to be just that a real challenge

[torn8o]

With you there ... my goal is actually 220 and then it's destination Muscle City. At 6'4", 220 would look really trim on you. I'm pretty slim at that weight myself.

Got up early and kicked out the cardio this morning. 40 minutes on elliptical and treadmill, followed by 75 crunches and 50 leg raises.

Also - pleased to report another pound down this morning (how, I have no idea, because I ate like crazy this weekend ... all good stuff, but just a lot of it). That puts me at 45 pounds lost total. w00t!!!

[marcodeniro]

Originally Posted by torn8o

With you there ... my goal is actually 220 and then it's destination Muscle City. At 6'4", 220 would look really trim on you. I'm pretty slim at that weight myself.

Got up early and kicked out the cardio this morning. 40 minutes on elliptical and treadmill, followed by 75 crunches and 50 leg raises.

Also - pleased to report another pound down this morning (how, I have no idea, because I ate like crazy this weekend ... all good stuff, but just a lot of it). That puts me at 45 pounds lost total. w00t!!!

75 crunches and 50 leg raises. straight

45 pounds lost total. since the contest started ??? wow thats 20 days What diet what supp are you taking. HOW CAN I B DOWN
lol good job

[marcodeniro]

I see you have this dieting thing down. I dont I could really use your experience in proper grocery shopping. I think we can collab 2gether and post to our teammates as a lil help . The only thing I know are
chicken breast,Olive oil,tuna,eggs,spinach and spices any other things I'm missing.

[torn8o]

Hey Marco ...

LOL ... no, now I'm at 46 pounds down total ... SINCE LAST SEPTEMBER. If I had lost 46 pounds since the start of the contest, you'd probably need to find me in a hospital somewhere ...

On the nutrition, I am a total believer the Body for Life guidelines/principles. It's pretty simple, really. And it's something you can modify and do lifelong if you want.

Go to bodyforlife.com and scroll down on the right hand side ... in the links you will find the food list under the nutrition information. Bud, there are TONS of different clean foods you can be eating and stay on the program. I have tremendous variety in my diet. Breakfast is really the only meal that stays fairly static for me, and even it changes up on the weekends.

I just make sure my macros are in order at each meal ... a protein, a carb, a vegetable. All portioned about the size of my fist. Super easy and it works, big time. Plus you end up with your full protein requirement at the end of the day. Definitely check it out -

[torn8o]

The plan for today is to pour on the nutrition all day long and get fueled up for a power workout tonight. I'm going to have another super shake before I hit the gym. Can't wait. I'm actually still a little sore from Monday. Nailed my hammies somehow and my traps are still feeling the love this morning too.

Tonight is speed night, which I really like - - feel like I'm pumping the iron when I do it. But I still like heavier better. I CAN'T WAIT for the day I'm pushing the really big weights around in there.

My goal ... 400 pound deadlifts within a year. I really think I can achieve this. People keep telling me that I'm made for this stuff and I'm starting to believe it -

[marcodeniro]

Originally Posted by torn8o

The plan for today is to pour on the nutrition all day long and get fueled up for a power workout tonight. I'm going to have another super shake before I hit the gym. Can't wait. I'm actually still a little sore from Monday. Nailed my hammies somehow and my traps are still feeling the love this morning too.

Tonight is speed night, which I really like - - feel like I'm pumping the iron when I do it. But I still like heavier better. I CAN'T WAIT for the day I'm pushing the really big weights around in there.

My goal ... 400 pound deadlifts within a year. I really think I can achieve this. People keep telling me that I'm made for this stuff and I'm starting to believe it -

Sitting back amazed HOOO Raaaaaa YOU CAN DO IT

[marcodeniro]

Thanx for the website and motivation will post in Ocho thread

[torn8o]

Time for an update.

This weekend, took a cheat day on Saturday. Worked all weekend (sitting in classrooms). Ate perfectly on Sunday and again yesterday (Monday).

Scale weight holding steady right now at 249, and not fluctuating a whole lot. I'm working to tighten up the nutrition quite a bit this week and avoid munching on extra calories that I don't need.

My personal trainer was at my job today (our firm is hosting a health fair), which was COOL. Got to walk him around the floor and talk a bit.

Sticking primarily to cardio this week and am about to move into a new phase in preparation for CrossFit in March. Everything is going well and according to plan so far.

[marcodeniro]

Originally Posted by torn8o

Time for an update.



Scale weight holding steady right now at 249, and not fluctuating a whole lot. I'm working to tighten up the nutrition quite a bit this week and avoid munching on extra calories that I don't need.

Sticking primarily to cardio this week and am about to move into a new phase in preparation for CrossFit in March. Everything is going well and according to plan so far.

I am total opposite . this week and last I have just been strength training. with warmup cardio only. trying to mix it up a lil

[torn8o]

Tsunami's log reminded me that I need to post something in here.

I'm down to 244.5 lbs ... which seems like very slow progress. But it's progress. And I'm not losing lean mass, so that's my biggest goal.

I posted a few progress shots in my BodySpace. I'm pretty pleased with my shoulders and back so far. They're doing well. My arms are needing more attention, though.

We've really been concentrating on legs/lower body and core strength in the gym because I'm going on a ski trip Friday to Jackson Hole, which is one of (if not THE) toughest mountains in the country. I'm just hoping I come back in one piece at this point. But one thing is for sure, if I can keep from breaking a bone, my legs are going to be incredibly strong when I get home.

Went out with friends on Friday night and had the option of getting all kinds of FREE food at a great restaurant ... but it was a last minute thing and I had already eaten. I opted NOT to take my free night and sit it out, just enjoying the company. I can't believe how strong my determination is these days. Afterward I had sushi and a turkey wrap.

Last night I took my free meal and enjoyed a huge steak. It was amazing and refueled me with a ton of good protein/creatine.

This week I am going to be really tight on nutrition. In fact, I'm thinking of cutting to 5 meals instead of six. My mid-morning meal is always at a weird time, and I end up "crunching" it too closely between breakfast and lunch. I really would prefer a 3 hour interval between the two. I'm going to try it for a week and just see how it feels.

[1.8Tsunami]

keep up the good work

[marcodeniro]

Definitly be careful and have a blast.

[torn8o]

Last night:

Deadlift 3 sets 10x205
Squat 3 sets 10x195
Bench 3 sets 10x155

Followed by 2 circuits of this using 30lb dbs:

Dumbbell Squats
Push-ups
Good Mornings (95lb barbell)
Lawn mower Rows
Seated DB Press
DB Lunges
DB incline Bench
DB Step Ups
Bicep Curls with Dumbbell
Tricep extension kick-out with dumbbell

[torn8o]

Yesterday's nutrition:

8:00 am - egg white omelet, 1/2 cup oatmeal, blueberries

11:30 am - Healthy Choice chicken marghera steamer meal

3:00 pm - 30g protein bar

6:00 pm - 3oz grilled salmon, 1/2 cup peas, 1 light whole wheat english muffin, 1 tb peanut butter

9:00 pm - 1 cup 1% cottage cheese

Preworkout - Superpump (along with that protein bar above)

This morning I was in a hurry to get to work, so settled for a Muscle Milk shake and some low sugar oatmeal.