Whew... The blog's been neglected!

I just realized that I haven't been updating on here. I went back to Meatheads V1 this week and it feels good to be back. I started out pretty modestly, trying to train hard and smart at the same time. So here's this weeks breakdown.

Friday, Dec 26, 2008
TT for Meatheads V1 - Workout C Modified

Warm Up
Deadlift 135x8 185x8

Work Sets
BB Deadlift 205x7, 205x8 (w/ breaks), 205x6 (w/ breaks)
DB Reverse Lunges 40x8, 50x8, 50x7
Smith Machine 1-Leg Calf Raise 135x3x8
Hanging Knee Raise BWTx2x8, BWTx6 (Grip was weak on last set)
X-Body Mountain climbers BWTx3x8
DB Hammer Curl 30x5x5
E-Z Bar Extension 50x5x5

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

Wed 2008-12-24 X-mas Eve Workout
TT for Meatheads Workout B - Modified

Warmup
Cable Pull-through 50x2x10
Facepull 40x2x10
Reverse Grip Face-Pull 40x2x10
DB External Rotation 5x2x10
Incline Press 135x8
BB Rows 95x8

Work Sets
BB Incline Press 165x8, 175x5, 175x6
BB Rows 95x8, 105x2x8
Chin-Up BWT 10, 8, 7
Chest Press (DB) 70x8, 70x7, (BB) 135x12
DB Fly (Machine) 100x8, (DB) 30x2x10
DB Rear Delt Raise 15x8, 15x10, 15x7
Cable Curl 42.5x2x8
Cable Triceps Ext 42.5x2x8

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

Monday 2008-12-22
TT for Meatheads V1 Workout A - Modified

Warm Up
BB Squat 45x2x10
Face Pulls 30x2x10
Overhand Face Pulls 30x2x10
Cable Pull-Troughs 50x2x10
DB External Rotation 5x2x10

Work Sets
BB Squat 135x8, 185x8, 205x2x8
DB Shrugs 55x8, 80x3x8
Smith Machine Split Squat 105x2x8
DB Step Up 40x8, 40x6
Stability Ball Rollout BWTx2x15

Intervals
6 30/90 Work-to-rest ratio on the bike (Levels 12-15 for work)

Dragging Arse

Ran late this morning but wanted to get some work in. Did the circuit 1 time though.

BB Push Press 95x6
BB Deep Step Up 65x8
AB Rollout BWTx10 (Used the wheel for the first time. Tough stuff)
BB Reverse Lunge 95x6
Spiderman Pushups BWTx8 (Used fist, felt a little awkward)
BB Chest Row 95x8
DB Swing 35x15

Tempo was a bit too slow for my liking. Took too long to find the ab wheel when the ball was missing. Will buy my own ab wheel today. Really liked the change to BB.

Swing, Push, Repeat!

I did the DB-BW Intervals today. What a freakin' blast that was! I only completed 2 circuits. I'll have to build up to 3 and I had to take more rest than the program states. I used a 35lb DB since I couldn't get to the KBs.

DB Squats (DB at chest) - 15, 10 - Went for 30secs instead of for reps
Pushups - 25, 10 - Went for 30secs instead of for reps
DB Swings - Went for 30secs instead of for reps on 1st set. 10 on 2nd set
Closegrip Pushups - 10, 10
DB Swings - 10
Mountain Climbers - 10, 10 each leg
DB Swings - 10
Plank 60secs 1st set, 30sec, 30 sec (had to split 2nd set)

This program is going into regular rotation!

A real circuit workout today!

I had a great morning in the gym this morning. Traffic was light, the gym wasn't overly crowded, everything was just right.

Warm Up Circuit x 2

Work Circuit x 3
DB Push Press 35x3x8
DB Deep Stepup 35x2x8, 30x8
Cable Crunch 100x15, Barbell Rollout BWTx2x10
DB Reverse Lunge 35x8, Switched to Barbell 45x2x8
Spiderman Pushups 15, 12, 16
DB Row 35x3x8
DB Switngs 35x10, 35x12

Intervals
3 work intervals at 60secs on level 12
3 rest intervals at 120secs on level 7

Grip and forearms were a little weak from some work I did yesterday. But it was still a good day. I really tried to keep the tempo up from all the sweat that I generated, I would say I did pretty good.

I'm starting to think that Craig owns stock in soap and deodorant companies!

Fighting the injury bug

The doc confirmed that I strained my wrist. We are waiting for x-ray results to be positive, but he felt pretty confident that it was just a strain.

So he said I need to back off the weights that I am using at least 50%, which doesn't bode well for the Meatheads program.

I'm probably going to go back to the 2K programs or maybe one of the circuit programs where I can use lighter dumbbells for the things that hurt my wrist. I don't know why but it hurt much more last night and though the day. It's probably from Monday night's workout where I used straps for some of the heavier dumbbells.

Warmup
BB Squat 205x8
DB Shrug 70x8

BB Squat 246x6, 245x8, 245x7
DB Shrug 90x3x8
DB Split Squat 50x8, 55x2x8
DB Step Up 45x7, 55x2x8
Stability Ball Rollout BWTx3x10

I was running late this morning and trying to establish a new workout routine. I was very conservative with the weights. Just trying to be safe and let my wrist heal. I was surprised at how good this workout made me feel.

I did two sets of the Turbulence Training Circuit Training Workout A

DB Push Press 35x2x6
DB Deep Step Up 30x2x8
Cable Crunch 70x15, 115x15 (I didn't see stability balls in the new gym)
DB Reverse Lunge 30x2x8 each leg
Spiderman Pushups 15, 10 (Did these on fist and was very conservative due to wrist injury)
DB Row 30x8, 35x8
DB Swings 35x2x15

The DB Swings at the end were fun. I would rather use kettlebells though. I'll have to see if the gym has any.

Progess is made one step at a time

Another great workout in the books!

Deadlifts 205x5, 205x6, 205x5
DB Reverse Lunge 40x3x8
DB Calf Raise 40x3x10
Hanging Knee Raise 12, 10, 10
Cross Mtn Climbers 12, 10, 12

The deadlifts were incredibly challenging, yet I felt so good doing them. I know my strength will come, so I'm not stressing about it anymore. Keep training the body and the mind will follow!

Roast Beef!

Wow, this meatheads program is the real deal. I felt like I was getting back into the groove tonight.

Workout B

Incline Press 50x8(db), 70x7(db), 165x5(bb)
Chest Supported Row 50x10, 50x7, 50x8
Chin-up 10, 8, 8
Chest Press 50x10, 60x2x8
DB Fly 30x10, 30x8, 30x10
DB Rear-Delt Raise 15x10, 17.5x8, 15x6

A case of gym rust

Dynamic Warmup 2x12

Spec WarmUp
Squat 185x8
DB Shrug 60x8

Squat 245x5, 225x2x8
DB Shrug 80x8, 90x8, 100x6
DB Split Squat 50x2x8, 50x6
DB Step-Up 30x2x8
Stab-Ball Rollout 15x2

I felt a bit rusty today. Probably rushed back w/ too heavy weight on the squats. I need to lower the weight and correct my form. I think the ab workout from yesterday affected my form as well since my abs are still sore. Even still, it feels great to get back into the gym!

3 Fat Burning Medicine Ball Workouts for You!

Men's Health fat loss expert Craig Ballantyne just told me about two new cool Medicine Ball Videos he filmed, PLUS three new fat burning medicine ball workouts you can do at home.



Medicine ball workouts sure are great when you don't have time to go to the gym, so they are perfect for the busy holiday season.

You can do all three of his new TT Medicine Ball workouts in 10-25 minutes at home, in your bedroom, or even in your office. All you need is a simple medicine ball, although a soccer ball or stability ball will work for most of the exercises as well.

In Workout A, you'll do 3-4 supersets of medicine ball exercises followed "interval training" with this cool exercise called Power Swings.

In Workout B, you'll do more advanced strength training exercises with the medicine ball, and finish off with med ball burpees as your interval training.

Finally, Workout C is a 10 exercise med ball circuit where you'll go back to back to back with med ball exercises and no rest. You can do that circuit up to three times.

With over 25 different and unique medicine ball exercises to help you burn fat during busy times without going to the gym or using
fancy, bulky equipment, you'll do fun supersets and challenging circuits, with every single exercise working multiple muscle groups
- including your abs.

So if you have family coming over, or a work Christmas function all night, you can still do a workout at home with just the ball. It's fast, fun, and effective.

No ball? Put it on your Christmas list!

Once you get access to the member's area, go to the TT Workout of the Month area to download the Med Ball program.

If you want a crack at these TT Med Ball workouts, you'll get free access to the program in the TT Member's area when you grab your copy of Turbulence Training.

You'll also get access to the TT Bodyweight Cardio and TT Meathead 2.0 programs for a few more days until December 1st hits...

Helping you burn more fat in less time!

PS - This program is perfect for...

...when you want a break from the ordinary workouts, or when you are sick of cardio machines, or during the holidays when you only
have time for 10 minutes of medicine ball exercises in your bedroom.

Not sure if these are for you?

Take the Turbulence Training $4.95 trial option for 21 days. If you don't like it, just let us know and you won't be billed the remaining $35. But I promise you, you'll love losing fat fast with TT!

Medicine Ball Challenge

A little late, but I finally got it done. I used a 3kg med ball and I got done in 10mins 11secs. This is ab training for meatheads!

Big Circles = 10/10 (20 reps)
Woodchoppers = 20 reps
Standing Russian torso Twist = 10/10 (20 reps)
Squat to Press = 20 reps
Med Ball sit ups = 20 reps
Rocky Solos = 10/10 (20 reps)
Toe touches = 20 reps
45 degree Twists (Legs up, Knees Up) = 20 reps
Suitcase (10/side) = 20 reps
Diagonal Crunch = 20 reps

Barely Legal

After some pretty satisfying results in TC3, I took a week off to rest and recover. During that time I did some thinking and a little research and I've decided that I want to try a 12 week mass building program and then work on shedding fat later.

My new motto: "Get as big as the law will allow!" I picked that up from CB in an old copy of Men's Fitness.

The first phase will be TT for Meatheads with some small adjustments based on some of the recommendations from Craig's interview with Jay Ferrugia. I will be following the nutritional guidelines of Burn the Fat, Feed the Muscle (BFFM).

My goal is to put on 10lbs of lean mass with minimal fat gain. I actually wouldn't mind seeing some fat loss of 2% or so. I don't know if that is realistic to expect or not, so I'll keep my fingers crossed.

Latest Data - Nov 22, 2008
Body Weight - 157 lbs
Lean Body Mass - 136.8 lbs
Fat Mass - 20.2 lbs
Body Fat % - 12.9%
Triceps - 10 mm
Chest - 8 mm
Midaxillary - 10 mm
Subscapular - 20 mm
Abdominal - 18 mm
Suprailiac - 10 mm
Thigh - 8 mm
Neck - 14.5 in
Shoulder - 48.5 in
Chest - 36.0 in
Upper Arm - 13.7 in
Waist - 31.5 in
Hip - 36.0 in
Thigh - 23.7 in
Calf - 14.7 in

Big lift personal best:
BB Bench Press - 225lbs x 3 reps (Left one in the tank)
BB Squat - 265lbs x 6 reps
BB Deadlift - 245lbs x 1 rep (Freaking embarrassing. My form is terrible as I haven't DL'd in over a year)

I'm looking forward to my first Meathead workout on Monday!

Filling in the gaps

Boy, where to start? Well I'm still working out, but things haven't been going so well lately. I hit my goal weight of 157lbs but my body composition is way off from what I wanted to be. That left me a bit confused and dampened my motivation. I wrap up the transformation contest on Sunday, and if I'm honest, I'm disappointed in my results. This time, though I can honestly say that it is my fault. I let off the gas when I saw the finish line in sight. But I'm not going to stay down. I'll give myself a week off to recover and then it's back to business.

Here are my last few workouts:

Thur - 11/20/2008
SWAT Fatloss DVD - 30 mins of bodyweight intervals

Wed - 11/19/2008
TT2K4 Workout B
1a) Hammer strength V-Squat 234x8, 234x8, 284x5
1b) Hammer Strength Shoulder Press 110x8, 140x8x2
2a) Smith machine Reverse lunge 95x6 / DB Reverse Lunge 35x6
2b) Bulgarian Split Squat 10x12, 10x10
3a) 1-leg Stability ball curl 8, 8
3b) Spider man Climb 12, 12

Review: This workout was terrible. I wasn't feeling well at all but I tried to push though it. In hindsight this was probably a total waste of a workout.

Sat - 11/15/2008
TT2K4 Workout A
Bench Press Test 45x12, 95x10, 135x8, 185x5, 205x3, 225x3
1A) DB Incline Press 70x6x2
1B) DB Rear-Delt Raise 15x10, 17.5x8
2) Cable Row 160x6, 160x5
3A) DB Triceps Extension 25x8x2
3B) DB Seated Curls 25x8x2

Fri - 11/14/2008
TT2K4 Workout B
1A) BB Squat 245x8, 265x6 (Personal Record)
1B) DB Shoulder-Press 50x8, 55x8
2A) DB Reverse Lunge 40x6x2
2B) Bulgarian Split Squat BWTx8, BWTx10
3A) 1-Leg Stability Ball Curl BWTx8x2
3B) Spiderman Climb BWTx12x2

Tuesday's Journal

Workout: TT2K4 Workout A
Date: 11/11/2008
Time: 5:20am
Location: Fitness 19

Dynamic Warm-up
Specific Warm-up
BB Incline press 95x8
DB Rear-Delt Raise 10x8

1A) BB Incline Press 155x8, 155x7, 135x6
1B) DB Rear-Delt Raise 12.5x10x2, 15x10
2A) DB Row 70x8, 80x6x2
2B) DB Floor Press 60x8x3
3A) DB Triceps Extension 25x8x3
3B) DB Seated Curls 25x8x3

Felt really good this workout. I set a PR on BB Incline press, DB Row and DB Floor Press (I know I did those for the first time recently). Fighting a bit of a cold so hopefully I can improve on these numbers when I'm 100% healthy.

Back and better than ever.

Date: Monday - Nov 10, 2008
Time: 5:15am
Location: Fitness 19 - Snellville, GA

So, I took a week off to let my thumb/wrist recover. It was tough, but I'm so glad I did. I got back in this morning and did TT2K4 Workout B. I'm trying to apply the principle of getting better/stronger each workout and today I was successful setting a PR in the BB Squat.

TT2K4 Workout B
Dynamic Warm-up
Specific Warm-up
BB Squat 185x8
Hammer Strength (HS) Iso Shoulder-Press 90x8

1A) BB Squat 245x8x3
1B) HS Iso Shoulder-Press 110x8x3
2A) DB Reverse Lunge 40x6x2, 30x6
2B) Bulgarian Split Squat BWTx12, BWTx8
3A) 1-Leg Stability Ball Curl BWTx10, BWTx8
3B) Spiderman Climb BWTx12x2

Observations:
* Wrist and thumb felt great. The new gloves w/ the wrist wrap really help.
* Squat is getting better, but it still needs a lot of work. Need to focus on leading with my rear and then sinking down in between my legs. My breathing also needs some work. I feel great during the squat, but I get a little lightheaded after each set.
* Not quite strong enough to use dumbbells for the Bulgarian Split squat yet. My legs were fried after the squats.
* I've never done the 1-Leg Stability ball curls before. Might be one of the hardest moves I've ever done!

Rough Week

This was a tough week. Training was ok. Nutrition was not bad, some days of drastically under eating, and some poor choices as well. I had two days where I ended up working 12-14 hours, with the over time rather unexpected. That let to eating whatever was provided in an already stressful environment.

I did get all of my resistance workouts in this week. But I missed one day of intervals, and all of my extra ab work. I'm looking forward to getting back on track next week.

Wed's Workout

1A) BB Squat 205x8, 225x8, 245x8
1B) DB 1-arm Shoulder Press 40x8, 45x8, 50x7
2A) DB Overhead Reverse Lunge 20x8x2
2B) DB Bulgarian Split Squat 20x8 - My right knee was bothering pretty bad that day
3A) Stability Ball Leg Curl BWTx15x2, BWTx12 - Didn't read instructions properly.
3B) Siderman Climb 12,12, 10 per side

Sat's Workout

1A) DB Incline Press 70x9, 80x7, 70x6
1B) DB Rear-delt Raise 12.5x10, 15x10, 12.5x10
2A) DB Row 70x8, 70x7, 70x6
2B) DB Parallel Press 55x8x3
3A) Iso-Cable Triceps Ext 40x8, 35x8
3B) Cable Curls 50x8x3

Home Stretch

I have four weeks left in Turbulence Training Transformation Contest #3. I think that I have done well overall. I'm down 6lbs, but I haven't seen much scale movement in the past 3-4 weeks. That has been frustrating, but I've decided to get over it. I'm dedicated to burning as much fat as possible these next 4 weeks.

I'm tired of letting it get to me, so I've put together a plan of attack. From a nutrition standpoint, I'm going to just stick w/ whole foods and eliminate cheats. I'll probably make the switch to Ezekiel bread to see how my body responds. From a training aspect, I am going to do TT2K4, but modifying it a bit to match the structure of some of the other more advanced programs.

TT2K4 Schedule: Oct 26 - Nov 22 (Weeks 1 & 3)
Mon: 2K4 Workout A & Advanced Interval A
Tue: Bodyweight Circuits
Wed: 2K4 Workout B & 6 Minute Abs #1
Thur: Interval Workout B
Fri: 2K4 Workout A & 6 Minute Abs #2
Sat: Interval Workout A and Weekly challenge
Sun: Rest

Weeks (2 & 4)
Mon: 2K4 Workout B & Advanced Interval B
Tue: Bodyweight Circuits
Wed: 2K4 Workout A & 6 Minute Abs #3
Thur: Interval Workout A
Fri: 2K4 Workout B & 6 Minute Abs #4
Sat: Interval Workout B and Weekly challenge
Sun: Rest

Today's Workout
Dynamic Warmup x 2
Specific Warmup
DB Incline press 45x8
DB Real-Delt Raise 10x8

1A) DB Incline Press 70x8, 70x7, 70x6
1B) DB Rear-delt Raise 15x10, 15x10, 12.5x7
2A) DB Row 60x8, 70x6, 70x6
2B) DB Floor Press 50x8x3
3A) DB Triceps Ext 25x8x3
3B) DB Incline Curls 30x7, 30x7, 30x4, 25x4

Advanced Interval Workout A
Upright Bike 30/90sec intervals. Level 16 work - Level 5 rest. Completed 4 rounds due to lack of time.

Final 2K3 - A

Dynamic Warm up x2

Specific Warm Up
Chin-ups x 5
DB Bench press 45 x 8

1A) Chin-ups 7, 7, 7
1B) DB Bench Press 70x8x3

2A) Hammer Strength Elbow-out row 148x8x3
2B) DB Low Incline Press 55x8x3

3A) Decline Push-ups 16, 15, 15
3B) DB Incline Curl 25x8, 30x8x2

Monday's Log

Turbulence Training 2k3 - Workout B

Dynamic Warm-up x 2

Specific Warm-up
BB Forward Lunge Barbell x 8
Side Plank 15secs per side

Supersets
1A) DB forward Lunge 40x8x3
1B) Side Plank 30secs/side x 3
2A) DB RDL 70x8x3
2B) Stability Ball Jackknife BWx15x3
3A) BB Step-up 80x8x3 (Fixed Barbell)
3B) Stability Ball Leg Curl BWx15x3

Friday's Log

Just realized that I didn't post my log on Friday.

Warm Up
Reverse Lunge - 8x2
Close-grip Push Up - 12x2
Stick Ups - 10x2

Specific Warm Up
Chin Ups - 5
BB Bench Press - 135x5

Supersets
1A) Chin Ups - 6,6,6
1B) BB Bench Press 165x8, 165x7, 165x7
2A) Hammer Strength Elbow-out Row 118x8x3
2B) Hammer Strength Incline Press 143x8x3
3A) Decline Push Ups 15,15, 15
3B) DB Incline Curl 25x8x3

The day it all clicked

Turbulence Training 2k3 - Workout B

Dynamic Warm-up x 2

Specific Warm-up
BB Forward Lunge Barbell x 8
Side Plank 15secs per side

Supersets
1A) BB forward Lunge 95x8x3
1B) Side Plank 30secs/side x 3
2A) BB RDL 185x8x3
2B) Stability Ball Jackknife BWx15x3
3A) BB Step-up 70x8x3 (Fixed Barbell)
3B) Stability Ball Leg Curl BWx15x3

Today was a really good workout. I think that I've finally Un-confused myself enough to really understand this program and do it properly. I've been doing my TT workouts and trying to use really heavy weights, but this leads to me needing longer recovery periods. Today I kept things down around my 10-12 RM. I was finally able to stay true to the programs design.

It all boils down to re-evaluating my goals and why I am doing this particular program. My primary goal right now is to burn fat. It is not to increase strength or add loads of muscle. But those last two have been stuck in my mind for a while now. Well for the next 5 weeks, they are gone. THE GOAL IS TO BURN FAT.

Yes, ultimately I want to get much stronger and put on some muscle, but that's not what I am working on right now. I finally get it...

The Fireman

I think I actually earned my new name today. Holy smokes... I don't know if it is leftover from BW500 or what, but the lactic acid today is CRAZY. My shoulders and arms are still burning.

Bodyweight Warm-up
Reverse lunge 8x2
Close Grip Push Ups 8x2
Stick Ups 10x2

Specific Warm Up
Chin Ups 5
BB Bench Press 135x5

Supersets
1A) Chin-ups 9, 8, 6
1B) BB Bench Press 185x8, 175x6, 175x5
2A) DB Elbow-out row 50x8x3
2B) BB Incline Press 135x8, 135x8, 135x5
3A) Decline Push ups 10, 15, 15
3B) DB Incline Curl 25x8x3

Strength was weird today. Reminded me of a bell curve. I seemed to peak on the second set of most exercises. I would feel great during the time but the next set I was toast. I did more barbell work today instead of dumbbells. Don't know if that made a big difference or not. It is now 4 hours after the workout and I'm hurting...

Get in, get out, get fit!

Geez, had a rough night with the kids. My daughter (1yo) has a cold and she was up quite a bit though the night. My son (4yo) some how wets the bed, something he hasn't done in over a year. Needless to say, I didn't get much quality sleep. But I really wanted to work out, so I slept pass my normal workout time and stopped by the gym on the way to work. Not much time available, but I still managed to get my resistance training done for the day.

Turbulence Training 2K3 Workout B

Dynamic Warm Up
Prisoner Squats 12x2
Close-grip push ups 8x2
Arm rotations 10x2 forwards and backwards

Specific warmup
Forward lunge 30x5
Plank 20 seconds

Supersets
1A) DB Forward Lunge 45x8x2, 45x6
1B) Plank 35secs x 3
2A) BB RDL 165x8, 175x8x2
2B) Stability Ball Jackknife BWx15x3
3A) DB Step ups 35x8x2
3B) Stability Ball Leg Curl BWx15

Finisher
Cable curl 21s @ 55lbs
EZ Bar Curls 55 x 5

Observations
- Lunges felt much better today.
- Did regular planks to save time.
- BB RDLs felt incredible at the lower weights. Form was perfect.
- Legs are just wiped out by the time I get to step ups. Decided to use one of those rebook steppers instead of a bench today.
- Finisher is kinda lame, but the arms were looking flat today. :)

No Frills

I stayed up late watching the debates last night, so I decided to stop by the gym on the way to work. I think this time might work well if I can pack up properly the night before. I was definitely running late this morning but I wanted to get a full workout in. My work time is very flexible, so as long as I put my hours in, I can shift my time around as needed.

To speed things up, I went no frills this morning. No iPod, no grips, nothing fancy. Just one fast, intense, butt kicking workout.

TT 2K3 Workout A
Location: Fitness 19
Time: 7:10am

Dynamic Warm-up
Reverse Lunges 10x2
Close-grip Push-ups 10x2
Stickups 10x2

Specific Warm Up
Chin-ups 5
DB Bench Press 55x5

Workout
1A) Chin-ups 8, 7, 6
1B) DB Chest Press 70x8, 70x8, 70x6
2A) Cable Row (Straight bar) 100x8x3
2B) DB Low-Incline Chest Press 55x8, 55x8, 55x7
3A) Decline Push-Ups 12, 10, 10 (These were BRUTAL today)
3B) DB Incline Curl 20x8, 20x8, 20x6

I was really trying to work fast this morning. Kept rest periods short. That really intensifies the workout.

Monday 10/06 & Tuesday 10/07

Ahh yes, another episode of TT 2K3 Workout B. As much as Workout A is my favorite workout thus far, B is with out a doubt my least favorite. And that means I am going to have good results doing it.

Dynamic Warmup x 2

Specific Warm up
DB Lunge 20x5x2
Side Plank 15sec/side x 2

Superset 1
1A) DB Forward Lunge 45x6, 35x8, 35x6 Once again, balance was shot at the end. I should probably go back down to 30s to build up endurance.
1B) Side Plank 30sec/side x 3

Superset 2
2A) BB RDL 185x8x3 Felt pretty good here. Still need to work on softening the knees.
2B) Stability ball Jackknife BWx15x3. Didn't use a bench this time. Seemed to make it more intense.

Superset 3
3A) DB Step-ups 30x8x2. No way around it... I hate doing these.
3B) Stability Ball Leg Curl BWx15x2

I woke up Tuesday morning and did 4 sets of bodyweight circuits. It feels really good to get those out of the way!

Friday Night Fresh Party

After dealing with today's cravings for fried chicken and Chinese food, I was feeling pretty good getting into the gym.

Turbulence Training 2K3 - Workout A

Dynamic Warm up
Reverse lunges 8reps x 2 sets
Close Grip Pushups 8reps x 2 sets
Stickups 10reps x 2 sets

Specific Warm Up
Chinups BW x 5
DB Bench Press 50 x 5

1A)Chin-Ups 8, 6, 5
1B)DB Chest Press 70x8, 70x8, 70x6
2A)DB Elbow-out Row 50x8x3
2B)DB Low-Incline Press 50x8x3
3A)Decline Push-ups 15, 12, 11
3B) DB Incline Curl 22.5x8, 22.5x7, 22.5x7

Great workout if I must say!

Beautifully Brutal

I'm just getting around to posting details from last night's workout. It was Turbulence Training 2K3 Workout B.

I got a little advice from the forum to up my weights on the first set and to try to complete all three sets at that weight. If done correctly you should be doing maybe 6 reps on the last set. I don't think I can put into words how much harder that makes these workouts.

Warm Up
Reverse Lunge 8 reps x 2
Close grip pushups 12 reps x 2
Stick Ups 12 reps x 2

Forgot to do specific warm up. :(

1A) DB Forward Lunge 45x8, 50x6, 45x7 (Will stick with 45 for now)
1B) Side Plank 30secs x 3
2A)DB RDL 70x8x3 (Would like to switch to BB here but the rack was being used)
2B) Stability Ball Jackknife 15x3
3A) DB Setp-Ups 45x6, 35x6, 25x8 (I was flat out struggling by this superset. Grip was gone. Legs were trembling)
3B) Stability ball Leg curl 15x3.

I tried to do intervals on the bike but I didn't have it in me. I did one round after the warm up and my legs were mush. I'll do body weight intervals tonight. Or maybe some kickboxing for a change of pace.

Twitter Contest

Wow, that was a fast four weeks! I decided to take Craig’s advice and twitter my workouts, nutrition and even my state of mind as I worked my way though the Turbulence Training Original program. While I don’t feel that my results are drastic, I do see overall improvement and this gives me confidence that I will achieve my overall goals with TT.

Even though I’ve been going to the gym for the past three years, this is the first time that I’ve had a real system in place to keep me focused and accountable. The process of posting my pictures and goals was disheartening from the standpoint that I’ve spent all this time and money going to the gym, but I still do not have the body that I want. At the same time it was therapeutic from the standpoint that I have new confidence in myself that I can finally get it done.

I completed all of the workouts from the program, and that is huge for me. While I enjoy working out, I’m incredibly impatient and I have a bad habit of switching programs when a new one catches my eye. Enrolling in the twitter contest and TC3 gave me a clear road map of what to do. There were days when I didn’t feel like going to the gym or I really wanted to stray on my eating plan, but I knew that I had several people watching and cheering for me on Twitter. As strange as it sounds, I can hear their voices even though I’ve never talked to any of them in person!
Thanks to Craig for thinking of the idea and to all of my fellow twitters! I’m going to continue for the rest of TC3. Still focused on winning the big prize!

Bring on round 2

Turbulence Training 2K3 - Workout A

Location: Fitness 19
Time: 05:10

Dynamic Warm Up

Specific Warm Up
Chin ups BWx5
DB Chest Press 50x8

1A) Chin-Ups BWx6x3
1B) DB Chest Press 70x8, 80x6, 70x8

2A) DB Elbow-out Row 45x8x3
2B) DB Low-Incline Press 55x8, 45x8, 45x8 (50lbs would have been good here)

3A) Decline Push-ups BWx15, BWx12
3B) DB Incline Curl 20x8x2

Ran a little short on time this morning. I'm thinking about switching all interval days to off days. I really enjoyed this workout. I had to literally drag myself to the gym this morning. I woke up w/ a stiff back but I was determined to start this new program on the right foot.

Original Wrap Up

Ok, so I finished the resistance portion of the Original TT Workout. I wanted to wrap up strong since I will be starting 2K3 next week. Craig recommends that you take it easy on the first week of each program to give your body a chance to get used to the new exercises.

I don't know what the deal was, but I did not feel strong this morning. My heart was pounding, and I was huffing and puffing though the entire workout. I sipped my recovery drink during the workout, but I just didn't seem to have much gas in the tank. I didn't do a whole lot prior to the workout besides waiting in line for an hour to get gas.

Workout B
Dynamic Warm up
Specific warm up - Squats 45# x 12, 95 x 8, 135 x 5

1A) Squat 205x8, 205x8, 225x6
1B) Chin ups 8, 7, 4, 4 assisted
2A)DB Split Squat 40x8x3
2B)Hanging Knee Raise BWx15x3
3A) Cable Seated Row 60x8, 50x8x2
3B) Mountain Climbers BWx12x3

I'll do intervals later.

iLift... Some Weights

Wednesday's Workout Log

Original TT Workout A
Location: Fitness 19 (Snellville, GA)
Time: 5:10am

5 Minute Dynamic Warm-up
Specific Warm up with just the bar.

1A) BB RDL 135x8, 185x8, 205x8
1B) BB Bench Press 155x8, 185x8, 195x6

2A) Reverse Lunge BWx8x2, DB 10x8
2B) DB 1-arm standing shoulder press 40x8, 45x8x2

Intervals on upright stationary bike
3min warm up
60sec work intevals x 60sec rest intervals for 6 reps.
3min cool down

I'm hearing voices...

I'm hearing voices of people that I don't really know!

It was like my TT family was at the gym with me rooting me on. My knees felt like cement most of the day, but I went to the gym anyway. I had much more confidence in doing leg work after watching Craig's video on lunges.

Original TT Workout B

2 Rounds of BW warm up.

Specific Warmup
DB Squat 40x8
ISO High Row 90x8

1A) DB Squat 55x8, 60x8, 60x7 My grip was gone by the last set
1B) ISO High Row 180x8, Chin-Ups 9, 7

2A) DB Split Squat 20x8x3 All with perfect form
2B) Stability Ball Ab Curl BWTx15, Hanging Knee Raises BWTx15x2

3A) ISO Low Row 148x8x3
3B) Mountain Climbers BWTx12x3

Intervals
Stationary Bike 30sec work x 90sec rest for 7 rounds. This was a perfect interval workout. RPMs during work session were around 110 @ Level 12.

Peer Pressure

OK, I made it to the gym. I REALLY did not want to go. Thanks to my boy Francis for the kick in the rear.

Now the workout wasn't stellar by any means, but at least I got it done.

Original TT Workout A

Dynamic Warm Up

Specific Warm Up
DB RDL 25x8, 45x8
DB Bench Press 25x8, 45x8

1A) DB RDL 55x8, 60x8, 70x8
1B) DB Bench 55x8, 60x8, 70x8

2A) Reverse Lunge 80lb BB x 8, 70lb BB x 8, 30lb db x 8
2B) DB 1-Arm Standing Shoulder Press 35x8, 40x8x2

3-Minute Arms 5x5 Protocol
Cable curls 40x5, 45x5, 50x5, 50x5, 40x5
Triceps Cable Pushdowns 40x5, 45x5, 50x5, 50x5, 40x5

Sorry, no intervals today. I'll make up for it tomorrow.

Whoa... What a night.

I stayed up too late last night, so of course I didn't get up on time this morning. I was able to go to the gym tonight after the kids went to sleep.

Original TT Workout B

2 Rounds of BW warm up.

Specific Warmup
BB Squat 185x8
Chinup BWTx5

1A) BB Squat 205x8, 225x8, 235x6
1B) Chin-Ups 8, 6, 7

2A) Split Squat 105x8, 95x8 (Smith Machine), 30lb DB x 8
2B) Stability Ball Ab Curl BWTx15x3

3A) DB Row 60x8, 70x8, 70x8
3B) Mountain Climbers BWTx12x3

Intervals
Stationary Bike 60sec work x60sec rest for 6 rounds

Week 3 Day 1

This is one of the best workouts I've ever had!

Original TT Workout A

Warm Up

Dynamic Warmup x 2

BB RDL Bar x 8
BB Bench Bar x 8

1A) BB RDL 135x8, 185x8, 205x8
1B) BB Bench Press 155x8, 175x8, 185x8

2A) DB Reverse Lunge 35x8, 40x8, 30x5 (Balance was shot which lead to poor form)
2B) DB 1-Arm Standing Shoulder Press 35x8, 40x8, 45x8

Intervals x 5
Treadmill 30/90 intervals Work speed 6.5 Rest speed 2.5

Caught Up... Well Mostly!

I got to the gym about 5:10am. Decided to integrate a little machine work since I worked out last night as well. I know most people don't like them, but from time to time, I enjoy using the Hammer Strength plate loaded equipment.

Original TT Workout B

I'm lazy and don't feel like typing it out, but yes I did warm up properly.

1A)Hammer Strength V-Squat 230x8, 320x8x2
1B)Hammer Strength Iso-Lateral High Row 180x8, 230x8, 250x8

2A) DB Split Squat 40x8x3
2B) Stability Ball Ab Curl BWTx15x3

3A) Seated Cable Row 120x8, 130x8x2
3B)Mountain Climbers BWTx10 (Forgot the count), BWTx12x2

Didn't do intervals this morning. I'll make up for it by doing yard work this evening.

Playing Catch Up

I missed my Wed workout so I'm trying to catch up for the week. I didn't get up this morning like I should have, so I went to the gym after the kids went to sleep. Gotta refocus!

Original TT Workout A

1A) BB RDL 115x8, 135x8, 165x8
1B) BB Bench Press 135x8, 155x8, 175x8
2A) DB Reverse Lunge 25x8, 30x8, 40x8
2B) DB 1-arm shoulder press 30x8, 35x8, 40x8

Intervals
35# Two-hand KB Swings - 30sec work / 30sec rest. 5 cycles

Monday 09/08 Workout Log

Original TT Workout B

Warm Up
Y-Squat 12x2
Close-grip Pushups 8x2
Forward Lunge 6x2

Specific Warmup
Squat w/ barbell only x 5
Squat 135 x 5

1A) Barbell Squat 185x8, 205x8, 215x6
1B) Chin-ups BWT x 8 x 2, BWT x 6

2A) DB Split Squat 20x8, 22.5x8, 25x8
2B) Stability Ball Ab Curl-Up BWTx15x3

3A) DB Row 50x8, 55x8, 60x8
3B) Mountain Climbers BWTx12x3

Intervals
Upright Stationary Bike
2 min warmup
5 30sec intervals @ Level 15 @ 100rpm
5 60sec intervals @ Level 5 @ 70rpm
2 min cooldown

Friday's dose of swag

Original TT Workout A

Warm Up
Y-Squat 12x2
Close-grip Pushups 8x2
Forward Lunge 6x2

Specific Warm up
DB RDL 40x8
DB Chest Press 40x8

Workout
A1) DB RDL 60# x 8reps x 3sets
A2) DB Chest Press 60x8x3
B1) DB Reverse Lunge 20x8x3
B2) DB 1-arm Standing shoulder Press 30x8x3

Intervals
Upright Stationary Bike
4min @ level 6 @ 60rpm
6 work sets of 1min @ Level 13 @ 80rpm
6 rest sets of 1min @ level 6 @ 60rpm
4min @ level 6 @ 60rpm

Wednesday's Workout Log

Original TT Workout B

I was still pretty sore from Monday's workout so I decided to go a little lighter today than normal.

Warm-up Circuit
Y-Squats 12x2
Close-Grip Pushup 10x2 (Should have read instructions a little closer)
Lunges 6/leg x 2

Warm-Up Super set
Squat 115#x8
Assisted Pullups 8 with 55lb assist

Workout
1a) Squat 185#x8x3
1b) Chin-ups 6 unassisted, 6 w/ 25lb assist, 7 w/ 40lb assist
2a)DB Split Squat 40x6, 35x6, 20x8.
2b) Stab Ball Ab Curl-up BWTx15x3 (Bodyweight)
3a) Cable Seated Row (Dual Iso) 100x8x3
3a) Mountain Climbers BWTx12x3

Missed intervals this morning. I'll try to sneak them in tonight. I felt really good today once I got started. It was a struggle to get out of bed with the soreness and stiffness from Monday. Also, I really struggled with the DB Split Squat today. I don't know if it is b/c of the soreness or b/c it was after squats.

Original Turbulence Training Workout A

Just finished the first workout for Original TT. Hard to imagine such a short workout could be so intense. Probably should have followed Craig's advice and lifted at 80% since this was the first day, but I was so excited to start the transformation contest.

1A) DB RDL 70lbs x 8 reps x 3 sets
1B) DB Chest Press 70lbs x 8 reps x 3 sets (7 reps on last set)
2A) DB Reverse Lunge 20lbs x 8 reps x 3 sets
2B) DB 1-arm Standing Shoulder Press 30lbs x 8 - 35lbs x 8 reps x 2 sets

Advanced Interval Workout A
Stationary Bike (Upright) 30-90 intervals. Level 15@100rpm work interval. Level 6@70rpm rest interval.