Bodyweight Workout Secrets

Are you sick of how busy the gym is at this time of year?

Do you want to use bodyweight exercises to burn fat and workout in
the comfort of your own home?

If so, then Craig Ballantyne, creator of the Turbulence Training
Fat Loss System, has some powerful bodyweight secrets for you.

On Saturday, Craig Ballantyne held the 1st-Ever Turbulence Training
Seminar for an exclusive audience in a secret location in Toronto,
where he showed TT users - from as far away as California - his new
bodyweight interval training methods.

First, he shared his "patented" fat burning bodyweight circuit
formula. By combining 8 exercises in a very specific manner, the TT
Bodyweight Circuits give you...

- the same fat burning boost as interval training
- the same cardiovascular benefits of long, slow cardio
- improvements in your "core" strength

Craig even has some sample bodyweight workout videos up on his site.

(In fact, one of the men at the seminar was a firefighter, and he
was raving to Craig about how the bodyweight exercises improved his
core strength so that he was able to wear his firefighter gear
without getting a sore back. He was thrilled and amazed by the power
of bodyweight exercises - and he was a former bodybuilder, too!)

But the big TT secret Craig Ballantyne let out of the bag was his
new focus on "Timed Bodyweight Intervals".

The seminar attendees discovered all of Craig's unique "timed" fat
burning bodyweight circuits and supersets that could be done in
short bursts, often paired with another non-competing bodyweight
exercise to make things even more intense.

You'll find out more about Timed Bodyweight Intervals in the TT
February Workout of the Month. I can't wait for you to give those
a try!

After his presentation, he was overwhelmed by requests for the
Turbulence Training Bodyweight DVD's, and he made a special offer
to those folks in attendance. But he also wants to extend this
special offer to you.

Buy today to save $100 on the Ultimate Bodyweight Fat Burning DVD Solution.

First day of TT for Mass

Just finished my first workout of TC 4. I'm working though TT for Mass. Today was Phase 1 workout A.

Completed the shoulder mobility warm up and the regular dynamic warm up.

Work Sets
2-Board Press 115x6, 165x6, 215x6, 205x5/2
DB Row 40x6, 60x6, 80x6, 70x6/2
Back-off Set 2-Board Press 145x20
DB Incline Press 60x8/2, 60x7
V-Chin BWTx8/2, BWTx6
Hammer Strength Chest Press 90x10, 70x12, 90x12
Hammer Strength Row 90x15/3

I can barely type this right now. Something tells me I'm going to be some kind of sore today and tomorrow!

60-Day TT Twitter Transformation Contest

Late Breaking News!

At the last minute Craig Ballantyne decided to do another Twitter
Transformation Contest inside of the regular Turbulence Training
Transformation Contest.

Here's what you need to know...

1) You can do both the regular TT Transformation Contest and the
TT Twitter Transformation Contest at the same time.

2) The Twitter Contest starts today and lasts 60 days. The deadline
to submit your "Before and After Photo" and Essay is March 20th,
2009 (60 days from tomorrow).

3) There are cash prizes and Membership give-aways for this contest.

I hope this gives you the incentive you need to start transforming
your body - and your life - today!

For all of the details about this contest and how you can win big
money by burning fat, go here: http://tinyurl.com/tt-twitter

Blood on the Barbell, Me Vs. Me

Forgive me in advance for the state of this post. I am not one with my universe today.

Haven't been sleeping well this week. Woke up tired and in a pretty foul mood. Contemplated not going for the PR today. Just couldn't get my mind to relax.

Went robotic. Got dressed for the gym. Grabbed some leftovers for breakfast and out the door.

Searched for music on the way to the gym to get my mind right. Nothing helped. Still not feeling it. Walking though the gym, damn am I really going to do this? Can I really set a PR today? What if I fail? Then I'm really going to feel like ish.

Loaded up the iPod. Walked out of the locker room. Where do I want to work? Squat rack is loaded. Power rack is empty. Power rack it is. C'mon it has to kick in now.

Nope, nothing. Screw it, and screw you. I'm here now. I'm going for it. You can't hold me back.

And so it begins... Deadlift, blood on the barbell...

135x8 Easy. So what, your never going to get your goal.
165x5 And? You're still just warming up.
185x5
205x3 HAHA! Back is tighting up. You're going to quit.
225x3 I'm not giving in. Take some deep breaths. Loosen up the back.

Fine, put on your stupid 255. You'll never get it.
255x3 Done. Easy. I want more. You hit your goal now just get out of here. No. More.

275x2 Take that. I will not lose. Ever.

Bench Day - 3RM Test and PR

The 3 rep max test continues today with BB Bench Press. Proud to say I hit another PR.

I warmed up w/ Craig's shoulder mobility drills, then started the bench routine. I'm following a protocol similar to one that I found on T-nation. It takes you though several lighter sets w/ good rest to work up to the heavy stuff.

Work Sets - BB Bench Press
Barbell x 12
135 x 8
185 x 5
205 x 3
225 x 3
235 x 3 (I think I had one more but my spotter grabbed the bar too quickly)
185 x 5
135 x 15

So I'm happy to report my numbers have increased since the last test where I hit 225 for 3.

Squat 3RM Test Day

So today was my first 3RM test for squats. Did pretty well but I still have some work to do.

I did some new mobility/warm up drills today. Figured since I would be going heavy today, the drills would be beneficial.

Squat Session
Barbell x 12
135 x 8
185 x 5
225 x 3
245 x 3
265 x 3
295 x 3

I avg about 2mins of rest time between sets. My sinuses started to bother me towards the end so those rest periods were a little longer. I think I can beat 295 if my sinuses are not aggravating me. But i probably won't test again for another 4-8 weeks.

Looking back at this, I should have done one over 300! Dang!

-----------------------
Just realized I missed posting Workout D from last week.

DB Shoulder Press 40x6, 60x8, 60/55x8, 55x8/6 (left wrist was weak)
Pull Ups 3, 10, 9, 7
EZ Bar Curl 50x8, 60x8, 70x6
DB Tricep Ext 25x8, 30x2x8
DB Hammer Curl 25x5x5
EZ Bar Triceps Ext 60x5x5

TT Succes Story

WOW WOW WOW!!!

I had no idea that my story had been selected. Thank you for letting me know Andy!

And Craig THANK YOU! I cannot tell you how good it makes me feel to see my own story posted. It really could not have come at a better time for me!

I wrote out my goals this week, and I'll go ahead and tell you that my 1-year goal is pretty out there. My goal is to be featured in Men's Health or Men's Fitness as a transformation success story. I am always so inspired by the guys that turn their lives around and are featured in that magazine. So I'm going for it all this year. Ultimately I want to have professional pics taken and submitted to the magazine.

Well yesterday and today, the feelings of self-doubt started creeping back in. I'm happy to say that this prize reminds me of my goal and confirms that my goal will be a reality.

I'm going to put that Platinum Membership to good use and make you all proud!

Thanks again.

Feel the burn!

Warm Up - Shoulder Mobility Series
Stick Ups 2x10
Push Ups Plus 2x10
Thumb Ups 2x10
Forgot the Y-Squat here. This is a brutal warm up!

Work Sets
BB Incline Press 45x12, 135x6, 165x8, 160x7, 155x8
Cybex T-bar 45x12, 115x6, 90x8, 135x8, 145x7
Chin-Ups BWTx12, BWTx7
Chest Press 70x8, 70x4 (Had to farmer walk the DBs a good distance to the bench. That took some work!)
DB Fly 30x10, 35x10
DB Rear Delt Raise 15x10, 15x9

Overall, a good workout. Shoulders were really burning today from warm-up on.

Feeling Good, Feeling Great, How are you?

I don't know what it is but I feel great today. Even though I overslept and had terrible traffic. I still went to the gym. Did my full warm up and cut a couple of sets to make up for time.

Warm Up
Prisoner Squats 2x12
Pushups 2x12
Lunges 2x12
Stick Ups 2x12

BB Squat 45x12, 150x6
Shrugs BBx12, 60x6

Work Sets
BB Squat 235x8, 225x8, 215x8
DB Shrugs 90x3x8
Smith Machine Split Squat 135x2x8
Cable Step Ups 80x2x8
Ab Wheel Rollouts BWTx2x10

I tried a couple of new things today. First, I did decline sets on the squats where I lowered the weight each set to get my volume up. I've been missing too many reps at the heavier weight each set. I think it helped b/c I'm feeling sore already. Also, I tired this cable machine for step ups. It was brutal, but fun. I know I worked hard this morning b/c I'm hurting and it took almost a half hour to stop sweating, and that's with a few mins in a cold shower!

Happy New You!

Decided to start the New Year off with a bang and hit the gym today. It was great, the place was nearly deserted.

Warm Up
Prisoner Squat 2x12
Staggered Pushups 2x12
Lunges 2x10
Stickups 2x10

Work Sets
BB Incline Bench Press 135x6, 165x8, 165x6, 165x5
BB Row 110x6, 135x3x8
Chin-ups BWTx2x12
DB Chest Press 70x8, 70x5
DB Fly 30x10, 35x10
DB Rear Deltoid Raise 17.5x10, 20x10

Decent workout. Strength was not great during pressing sets. Possibly due to lack of sleep, or yesterday's Total Body Ten workout. I'll keep numbers the same next week and see if things are different.
---------------

Also, here are a couple of backdated post:

12/30/2008.

The gym was super busy so I had to sub v-squats for BB squats. I'm in favor of more people trying to live healthy and exercise, but crowded gyms are the worst! Seems like the New Years crowd is hitting early this year, and they seem to be more clueless than ever. I saw a guy doing some hybrid db concentration curl w/ an ab crunch. I'd love to be his chiropractor, his neck and back are going to be screwed!

Warm Up
Prisoner Squats 10x2
Pushups 10x2
Lunges 10x2
Stick Ups 10x2

Work Sets
Hammer Strength V-Squat 140x6, 280x2x8, 300x8
DB Shrug 60x6, 90x3x8
DB Step Up 35x3x8
Stability Ball Rollout BWTx3x10

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

12/29/2008

Todays workout was OK. I did TT for Meatheads D. Have to really watch it here b/c this is the workout that has the potential to hurt the most. My wrist was really sensitive after meeting with the doctor. The new doc was much more thorough than the first.

Warm Up
Prisoner Squats
Pushups
Lunges
Pullups x 5
1-arm shoulder press 40x10

Work Sets
DB 1-arm Shoulder Press 50x8, 55x2x8
Pull-Ups BWTx10, BWTx2x8
EZ Bar Curls 50x2x8
DB Triceps Extension 25x2x8
DB Hammer Curl 25x5, 25x4, 20x5, 20x5
EZ Bar Extensions 50x4x5

Forearms were on fire by the end of the workout.