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.