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
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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)
Sunday, December 28, 2008
Friday, December 19, 2008
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.
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.
Thursday, December 18, 2008
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!
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!
Monday, December 15, 2008
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!
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!
Wednesday, December 10, 2008
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.
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.
Thursday, December 4, 2008
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!
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!
Tuesday, December 2, 2008
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
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
Monday, December 1, 2008
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!
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 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!
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