Team Testosterone

Top 10 Reasons You Must Get Started Today

2009-12-31T10:09:00.002-05:00

Well, the big day is here!

I hope you have a safe, happy, and healthy New Year's planned and that you are ready to make 2010 your best year ever.

I promise to help YOU every step of the way!

In the spirit of the New Year's countdown, fat loss expert Craig Ballantyne wanted me to share with you the top 10 reasons you need to get started with Turbulence Training before the 50% off sale ENDS on Friday, January 1st, at 9pm, EST.

#10 - You need to lose that holiday fat and the Turbulence Training workouts are PROVEN to do that - just take a look at all of the amazing success stories and winners of the TT Transformation Contest

(That could be YOU in just a few short weeks...)

#9 - You get TWO bonus AB Workouts when you become a TT Member, including the classic "TT for Lower Abs" that includes advanced exercises that work the insertion of the internal obliques - commonly referred to as the lower ab area.

#8 - No more long, slow, boring cardio...EVER.

#7 - You'll be able to watch all of the TT for Fat Loss workouts on video in the Member's area to see perfect form for all exercises.

#6 - You'll get bonus reports including "Expert Transformation Secrets" and the motivational "Mastering the Fat Loss Mindset".

Ready to get started? Click here to get Turbulence Training and all the bonuses for 50% off.

#5 - In addition to the monthly TT Workouts, you'll also get access to the Advanced TT for Abs Nutrition program from Isabel De Los Rios.

#4 - You'll be given amazing social support from other men and women from all over the world who share your struggles and who have made amazing fat loss transformations even though they have busy jobs and big families and many other obstacles to work around.

#3 - In the TT Member's forum, you'll get step by step guides and help from other members on how to dominate your body transformation and possibly even win the $1000 grand prize for men or women.

#2 - You'll get 50% off the complete Turbulence Training for Fat Loss package, used by over 11,261 TT Members and millions of readers of Men's Health, Women's Health, Men's Fitness, and Prevention magazines.

#1 - You'll get all of your workout and nutrition questions answered by fitness expert Craig Ballantyne on the forum, often within just hours or even minutes of you posting your questions.

PLUS...it's guaranteed that you will 100% love everything about the Turbulence Training program and the TT Member's area or you can just let Craig know and he'll give you a full refund within 60 days.

There's no risk to you to get started with TT.

I promise you'll love it.

Ready to get started?

Happy New Year!

Here's to your best year ever.

Turbulence Training 50% Off Sale Starts Today

2009-12-28T12:03:00.002-05:00

Wow, I just heard from fat loss expert Craig Ballantyne and he is
kicking off his 7th Turbulence Training Transformation Contest by
having his FIRST EVER 50% off sale on his world-wide best selling
program, Turbulence Training.

Plus, you can win up to $1000 in the Transformation Contest just for
losing your belly fat, so here are 3 amazing reasons to get started
with Turbulence Training today.

Reason #1 - Turbulence Training is guaranteed to help you lose fat
(and you get a 60-day guarantee so you can try out the program for
2 months to judge for yourself).

Reason #2 - In the 7th TT Transformation Contest, the winners of the
male and female divisions get $1000 cash PLUS a 3-year Platinum
Turbulence Training Membership. It could be YOU!

Reason #3 - The most important reason to get started with Turbulence
Training immediately is the fact that it's on sale for the FIRST
time ever. Until Friday, January 1st at 9pm, EST, the price has been
slashed by 50% in order to get as many people as possible started on
their Turbulence Training Body Transformation.

So here's what you need to do now:

1) Click here for Turbulence Training

2) Click on the Get Started Link under the Big Yellow Start Button

3) Download your copy of Turbulence Training and all of the workout
bonuses and start using the workouts and nutrition advice today to
lose that holiday blubber and get a headstart on your New Year's fat
loss program.

4) Create your username and password for the TT Member's area.

5) Post any personal workout and nutrition questions on the TT forum
and Craig Ballantyne will answer those for you within hours.

That's all you have to do to get started losing fat today!

But hurry, the 50% Turbulence Training sale is only available until
Friday, January 1st.

Click here to take advantage of this once-in-a-lifetime sale.

It's the perfect way to start your body transformation and kick-off
the New Year to make 2010 your best year ever!

(And you could win up to $1000 in the Transformation Contest!)

PS - The 50% Off Sale Ends Friday, January 1st at 9pm EST.

Please don't miss out on this amazing opportunity to lose fat for
good - without doing long, slow, boring cardio workouts.

That means you won't have to wait in line at the gym to do cardio
when everyone goes back to the gym as a New Year's resolution.

Click here to take advantage of this once-in-a-lifetime sale.

This is going to be your BEST YEAR EVER! You deserve it.

Can You Believe These Transformations?

2009-12-16T09:08:00.002-05:00

The amazing finalists for the 6th Turbulence Training Transformation
Contest have been announced and you just have to see these amazing
fat loss success stories.

These guys and gals got incredible results...and now you can cast
your vote for the winner of the $1000 Grand Prize for men and women.

Some folks lost belly fat, others got six pack abs, and some guys
and gals even got down to single-digit body fat after using the
Turbulence Training workouts.

Click here to vote for the best success story.

Congratulations to everyone, and I truly believe that you can get
those results too with Turbulence Training.

Who knows, it might even be you who wins the $1000 grand prize in
the 7th Turbulence Training Transformation Contest that starts on
Sunday, December 27th, right after Christmas.

In the meantime, get inspired by these amazing men and women and
cast your vote to show your appreciation of all their hard work.

Please vote for the amazing finalists here before Friday at 9pm, EST.

And stay tuned for details on the 7th TT contest coming soon.

It starts right after Christmas, and it could be your chance to win
$1000 just for losing your belly fat and transforming your body.

Get Leaner While Others Pack On Holiday Pounds???

2009-11-19T09:47:00.003-05:00

A few days ago, fat loss author/expert Tom Venuto issued a bold challenge to hundreds of thousands of people...

Basically, he "called them out," (but in a motivating sort of way, that is).

Tom was making an announcement about a new type of fitness transformation challenge contest that will run - get this - through ALL the holidays:

Thankgiving (US), Christmas and New Years.

He actually suggested that now is the BEST time to transform your body and that procrastinating until New Year's is a pointless waste of time. If you wanted a better body, why wait, right?

He also said that he thinks its downright "neurotic" to believe that you can't get leaner AND enjoy holiday food at the same time.

According to Tom, that is a catastrophic form of "EITHER / OR THINKING" which leads many people to procrastination or self-sabotage.

You can read more of Tom's "call to action."

To say there was a "response" would be an understatement...

Tom's blog had something like 500 comments on it when he first issued this challenge and he hasn't even opened the contest registration yet.

He also hasn't released the prize package list yet, but rumor has it, he is sending the overall winners somewhere tropical... a warm place to show off a hot new body in the dead of winter! Nice.

But if it wasn't the prizes, what created all the buzz, then?

Well, Tom simply asked two questions in his challenge announcement:

(1) "Are you concerned about dealing with holiday food and
drink temptations that might lead you to become one of
the "holiday fat gain" statistics?"

(2) "If so.... DO YOU ACCEPT MY CHALLENGE TO GET IN BETTER
SHAPE OVER THE HOLIDAYS?"

Hundreds upon hundreds of people raised their hands and said, "YES, I accept the challenge!"

It became clear that what people need more than "another diet program" is MOTIVATION.... INSPIRATION... and a REASON WHY to get up, move, and change the things that need improving.

By providing a goal (a contest), a source of motivation (prizes and recognition), accountability (A forum with THOUSANDS of like-minded fitness enthusiasts to help
you along) and expert advice (a place with coaching and education resources), THAT combination was the trigger that had so many people say YES to this challenge.

Maybe, if you too say "YES, I accept your challenge," a fitness competition during the holidays could be an event that not only keeps you from gaining fat from the
season's indulgences, but could inspire and motivate you to achieve your best shape of the year, or even the best shape of your life.

I can tell you this: I've heard it myself from a lot of people; it's reward enough to get through the "holidaze" in better shape than you began them; winning would just
be the icing on the cake.

I agree. And I believe you CAN do it NOW - DURING the holidays - while enjoying the food and festivities (with balance and moderation), and you will NOT be
one of the procrastinators who say, "I'll start after New Year's day."

Tom's Burn The Fat Inner Circle Will be "CONTEST CENTRAL."

He just opened up a new challenge forum where ALL contestants and members will converge to post their before/after results, post their journals and all support each other towards an incredible "50-DAY-BURN!"

If you want to be a part of online fitness history and become a contestant in the first-ever 50 Day Burn The Fat Holiday Challenge, you will be instantly eligible for
the contest and get access to the challenge forum when you join the inner circle.

Another way to get started: Read (or Re-Read) Burn The Fat, Feed The Muscle.

If you don't have this ebook yet, this is the classic manual that many people call the "bible of fat loss" - it's a virtual roadmap for how to eat, train and get
motivated to win a transformation contest or, simply get yourself in the best shape of your life.

Anyone who already owns Burn The Fat, Feed The Muscle is automatically eligible to enter the contest, with no other purchase required.

Registration for the contest will open at the Burn The Fat Inner Circle on Thursday, November 19th. There may be some restrictions and the contest is void where prohibited by state or country law.

More details are coming soon.

You can read Tom's Holiday Fitness Challenge call to arms, and get on the notification list about the contest prizes, rules and instructions here.

To your best body transformation, while enjoying the Food and festivities of the holidays at the same time!

6-Figure Bodyweight Exercise Bootcamp System

2009-11-15T20:11:00.002-05:00

It doesn't matter where you live or what your religion, we are now
hitting that "giving thanks" and "looking forward to 2010" time of
year.

And to give thanks and help you look forward to running even more
profitable bootcamps in 2010 - or if you simply want NO-equipment,
bodyweight-only workouts you can do anytime, anywhere...

Fitness expert Craig Ballantyne is having a "Giving Thanks" holiday
sale on his TT Bootcamp bodyweight workouts this week.

(Plus, for personal trainers, you'll also get powerful techniques to
fill your bootcamp with raving fans and new clients.)

The workouts are proven and the marketing strategies are guaranteed.

You'll discover...

Over 21 no-equipment workouts that you can just "Plug and Play" to
help your clients - or YOU - to burn belly fat - giving you more time
and energy to devote to making your classes exciting, fun, and
unforgettable.

This Workout & Marketing Bootcamp Package is GUARANTEED to help you
make more money and get your clients more results.

And for the next 3 days, until 9pm EST on Wednesday, November 18th,
2009, you'll save $30 by taking advantage of this "Giving Thanks
for 2009 and Kick-Starting 2010" Bootcamp Holiday Sale.

Why the sale?

Because Craig has heard from so many trainers who are struggling in
today's economy with so many of their former clients "cutting back
sessions" or dropping out altogether.

But there IS a solution - and so I want to help YOU out by showing
you that you can even build a year-round 6-FIGURE business by doing
bootcamps only a few hours per week.

That's why Craig teamed up with Bootcamp Marketing experts, BJ Gaddour
and Greg Justice, to get their marketing secrets and combined them
with his done-for-you, no-equipment bodyweight bootcamp workouts.

The end result?

More results in less time for YOU and your clients.

You'll get a step-by-step marketing plan for FILLING your bootcamps
with clients who will immediately become raving fans.

But hurry, the "Giving Thanks and Getting Kick-Started Sale" ends
Wednesday, November 18th, at 9pm, and then the package goes back up
to $97.

PS - Don't forget...

The TT Bootcamp program has a 60-day guarantee. If you aren't 100%
satisfied, just let Craig know and you'll get every penny back.

The TT Bootcamp program is a proven AND guaranteed system for success.

The One Habit Approach

2009-07-30T11:10:00.003-05:00

Have you ever missed out on accomplishing a goal or task because you were overwhelmed? Maybe you had too much information to sort through or tried to do to much at once.

If so, this week's Precision Nutrition newsletter shares a powerful principle - one that can increase your chances of success.

And not just a little. If you apply the principles discussed here, your chances will skyrocket from less than 35% to greater than 80%.

That's the difference between: "maybe this will work" and "this is totally gonna happen."

Click here to learn about the "one habit" approach.

Lifting w/ the vampires

2009-06-16T08:52:00.001-05:00

I had to modify my schedule on Monday to drop my daughter off before work. That meant no training session that morning, but no big deal b/c I would just go that night. It had been a while since the last time that I trained at night, so I was actually cool with the idea. Sometimes it can be fun to mix thing up.

Around 7pm though, I was starting to think that going to the gym was not such a good idea. I had a shake and a piece of fruit, and for some reason this didn't make my stomach happy. Nothing serious, just some discomfort. So I got my son settled for the evening and made it to the gym around 9:15. I got amped up for the gym but my stomach was still feeling a little strange. It got worse as I trained and I ended up getting some serious knots in my stomach. I fought through it and finished my training session, but it was not fun.

DB Incline press 40 x 8 x 2, 40 x 6,6,5
DB Row 40 x 8 x 2, 40 x 6,6,6
Pullups BWT x 9,6,5
Dips BWT x 16,8,8
DB Triceps Ext 25 x 8,8,8
DB Curls 25 x 10,8
EZ Bar Culrs 45 x 10,10

Looking forward to going back to my routine on Wed morning!

A Friday Quickie

2009-06-12T18:57:00.001-05:00

Today's workout is workout C of TT for Reformed Meatheads. This is workout 3 of 12. After Wed's disappointing workout, I was looking to bounce back. I kept the numbers on the low side and stuck to CB's guidelines without the optional work.

Deadlift 205 x 8 x 2
DB Chest Press 80 x 8 x 2
Military Press 95 x 8, 105 x 8
Inverted Row BWT x 10, BWT x 15

Tabata Intervals: BWT Squats x 6 rounds

My deadlift form was really good today. I purchased a chalk sock that really helped my grip. I store it in a ziploc bag and it doesn't make a mess at all.

The Tabatas at the end were brutal. Trying to hold the lowered portion of the squat leaves me trembling. But it was still a good fun and quick workout. I'll be upping the weights across the board next week as well as adding sets and some of the optional work that CB mentions in the program.

Feeling off today... terrible weight training session.

2009-06-10T09:20:00.000-05:00

It started with me oversleeping by a half-hour. Then when I finally got to the gym, I didn't have IT. I normally get to the gym and feel raring to go when I get out of the car but today was different. Tried to get myself fired up, but it just wasn't happening. I struggled just to make it though the warm ups.

Squats 225 x 8, 12, 7 (First set, I forgot how many to do. Last set i was just gassed)
Ab Wheel Rollout BWT x 8, 10, 10
DB RDL 50 x 12
Power Wheel Jackknife BWT x 12

I cut the workout short b/c I was just going though the motions. I gotta figure out what's going on before Friday's deadlift session.

The Reformed Meathead

2009-06-08T11:51:00.005-05:00

Today was the first day on TT for Reformed Meatheads. It is an upper body split using supersets w/ body weight intervals at the end. The lack of rest between exercises really put me to work.

DB Incline Press 85lbs
DB Row 85lbs
Pullups BWT x max
Dips BWT x max
DB Tricep Ext 25lbs
EZ Bar curls 50lbs

Made it through 3 rounds of vertical jumps. Started to get that "I think I'm about to puke" feeling. Ahh, how I missed TT!

Chad Waterbury's five new muscle rules

2009-03-31T16:52:00.002-05:00

Huge in a Hurry
These five new muscle rules will make you bigger, leaner, and stronger—in less time than ever before.
By Chad Waterbury, Men's Health

Ask the average guy in the average gym how to build bigger muscles, and chances are he'll tell you to do exactly what he's doing: lots of sets and reps of lots of redundant exercises. Except ... well, you notice it's not working particularly well for him. Worse, you realize you're already doing workouts similar to his, and it's not happening for you, either.

Speaking as a guy who trains world-class athletes for a living, I can tell you that the old playbook doesn't work for most people who use it—it's the fitness equivalent of "three yards and a cloud of dust." There's a better, faster, more streamlined way to get bigger, leaner, and stronger. Think of these five principles of size—borrowed from my upcoming book, Men's Health Huge in a Hurry (Rodale, 2008)—as the spread offense for gym rats.

1. Lift big to grow big.

The longer you've been lifting weights, the heavier the weights need to be in order for you to see results. On one hand, it's a stupidly obvious point—of course you use bigger weights as you become stronger. But that's not exactly what I'm talking about. When you were a beginner, you could gain size and strength as long as the weight you used on any given exercise was at least 60 percent of the amount you could lift for a single max-effort repetition. It's a weight you could lift 15 to 20 times in a single set. By any definition, that's pretty light. That percentage, though, increases with experience. Most gym regulars need to use at least 80 percent of their one-rep max to grow bigger and stronger. Now, we're talking about a weight you could probably lift about eight times in an all-out set before there's nothing left in your tank.

Be honest: Do you really use weights heavy enough to fall into that range? If you typically perform multiple sets of eight to 10 repetitions for each exercise, you don't. To use 80 percent of your max for three or four sets, each set would probably consist of five or six repetitions. It becomes even harder from there. If you're beyond the intermediate stage—if you're a serious gym rat and have been lifting consistently for much of your adult life, you might need 85 to 90 percent of your one-rep max to see genuine progress. In a normal workout with multiple sets of each exercise, we're talking about two, three or four repetitions per set. You can see the problem: Nobody can lift near-max weights on every exercise of every workout. You'd either burn out or hurt yourself, and it wouldn't take long. Fortunately, there is one loophole.

2. Lift fast to get big.

You know you're supposed to lift weights slowly and deliberately and under control. I have no problem with the "under control" part—good form requires it. But I want to take serious issue with "slowly and deliberately." The faster you lift, the better the results. If you're trying to increase size, fast lifts activate more of the muscle fibers that have the most potential to grow. If you're trying to become leaner, fast lifts do more to crank up your heart rate—and by extension your metabolism—than anything else. And if you're trying to grow stronger ... well, how many feats of strength can you list that are performed slowly and deliberately? Even if something looks slow from the outside, you can bet that the guy performing the feat is trying like hell to get it done as fast as possible. Anything worth lifting is worth lifting fast,as long as you control the weight and don't let it control you. That means you'll lower the weight a bit more slowly than you lifted it. You don't have to lower it at any particular tempo; just make sure you return it to the starting position without dropping it or shifting your body out of proper alignment.

3. Quit when you're ahead.

A fast lift with a heavy weight uses more muscle fibers than a slower lift with a lighter weight. But those big, strong muscle fibers poop out really fast—usually in 15 seconds or less. Once they've quit on you, you're left to struggle with the weight using fibers that aren't up to the task. Your body has two ways of tipping you off: 1. The speed of your repetitions slows. 2. Your form changes, and you either shorten your range of motion or have to cheat to accomplish the full range. At that point, it makes more sense to end the set than to keep going with compromised speed or bad form. I say that knowing it's one of the most unnatural things I could ask you to do in the weight room. After all, if the goal is to do sets of 8 reps and your speed slows down on the sixth, it takes discipline to end the set before grinding and shaking through those seventh and eighth reps. And it works only if you're also willing to follow Principle 4.

4. Don't sweat the small sets.

Every page of the old muscle-building playbook includes some prescription for sets and reps: a fixed number of sets of each exercise and a fixed number of reps in each set. But if you follow Principle 3 and quit each set when your speed slows down or your form changes, you can't complete a fixed number of repetitions. The new playbook says this: Focus on total reps for each exercise, and let the sets take care of themselves. Say you're doing a workout that specifies five sets of five reps. That's 25 reps total. Now let's say you use my method of doing all your reps perfectly: It might take you six sets instead of five to hit your 25-rep goal. The reward is a better workout, because you're doing more work with your biggest, strongest muscle fibers.

5. Think big to grow big.

My final revision of the weight-lifting playbook makes it dramatically shorter and lighter: I've eliminated almost all the exercises that work only small muscles or single muscle groups in isolation. Instead, my workouts begin and end with the exercises that work your biggest muscles, with the goal of working as many of them as possible every time you lift. Each workout is built around one lower-body exercise—squats, deadlifts, lunges, or step-ups—and two upper-body exercises, one for pushing and one for pulling. Gone are the leg extensions and biceps curls. If you're wondering how you're supposed to build big arms without curls, I have a simple assignment for you: Grab a chin-up bar and try to pull yourself up without using your biceps. Impossible, right? So if you work your biceps with chin-ups or lat pulldowns, using an underhand grip, or any type of rowing exercise, why would you need to do curls? What benefit does a curl offer that you can't achieve with a chinup or row? As a bonus, you burn a lot more calories when you train your biggest muscles. The greatest surprise isn't that these new-school workouts give you more benefits with less time in the gym. It's amazing that the old-style playbook survived as long as it did.

For more cutting-edge workouts and no-nonsense training advice, order your copy of Men's HealthHuge in a Hurry, by Chad Waterbury, at mhhugeinahurry.com.

Something wicked this way comes.

2009-03-30T14:03:00.001-05:00

Whew! I did my first HIAH workout this AM.

I'm really having a hard time wrapping my head around this one. The workout doesn't look intimidating on paper, and even when doing it, you don't really feel that it is overwhelming.

The standing cable rows were tricky to figure out, but I didn't feel like I was using enough weight at the time. I used 140lbs and I was constantly hitting 5 or 6 reps w/ perfect speed. But as I sit here a few hours later, I KNOW I did them correctly. My upper back has never felt so worked.

I knew that BW dips wouldn't be challenging, so I loaded the belt w/ a 45lb plate and went to work. That hit the sweet spot. I did 6 reps on the first set and dropped off from there, but averaged 4 reps per set. I'll up the weights next week and see if I can maintain the same tempo.

I was feeling pretty good when I got to the DB split squats. I tried to start a little on the conservative side, so I used 55lb DBs. That was right on target as well. Speed was good. Averaged 5 reps for my stronger leg, so I need to restrict that to the number that I get on my weak leg first.

I may need to stop by the gym for some Sauna time on the way to work tomorrow.

Trying something new

2009-03-29T20:15:00.007-05:00

I purchased Chad Waterbury's book "Men's Health Huge in a Hurry" a few weeks back. I've since read it a couple of times and I'm ready to give it a go.

It is based on the protocol of lifting heavy weights while using a fast tempo to generate enough force to incorporate both muscle types. He suggest various rep ranges in each workout, with the rule of stopping the set when your rep speed or range of motion decreases. There's quite a bit of science behind Chad's philosophy, and his theory has really captured my interest.

I will be following the hypertrophy program with the goal of adding 10 lbs of muscle in 16 weeks. There's actually a 3 week preparation phase, but I'm not sure what kind of progress to expect during that phase.

Tomorrow's workout will be the first workout of the Get Ready program. Stay tuned... this should be fun!

10 Best Ab Exercises...that don't include crunches!

2009-02-12T09:29:00.002-05:00

Here are Men's Health expert Craig Ballantyne's 10 best ab exercises
that you can do without cables, ab crunches, or sit-ups.

1. Plank with your arms on the Ball (30% more effective than plain
ol' planks, according to Men's Health magazine)

2. Ball Rollouts (probably my favorite ball ab exercise)

3. Hanging Knee Raises (classic exercise that most folks do
wrong...but if done right, will work your abs safely and
effectively)

4. DB Renegade Row (this is the biggest surprise on the list...but
it works your lower obliques incredibly hard)

5. Ball Jackknife (always a tough one for beginners to get the hang
of...but when they do, they get a lot of six pack ab benefits)

6. Ball Jackknife Rotation (a tougher version of the jackknife)

7. Ball Jackknife-Pushup Combo

8. X-Body Mountain Climber (one of my favorites...so simple yet so
effective)

9. X-Body Mountain Climber with Hands on Ball

10. X-Body Mountain Climber with Feet on Ball (an even more
effective version of the regular X-Body mountain climber)

Check out Craig Ballantyne's new program for more great ab workouts!

Happy Ballantyne's Day

2009-02-10T22:03:00.001-05:00

Yo!

Craig Ballantyne has gone a little crazy, and is declaring this
weekend to be Ballantyne's Day (I think he needs to learn how to
spell).

Anyways, to celebrate, he's giving you TWO free workouts and 25% off
his landmark NO-crunch Turbulence Training for Abs workouts. Plus,
you'll get 3 months free into the TT Member's site for even more
workouts and you'll be able to ask him your personal workout and
diet questions.

Check out his "I Love My Abs" Ballantyne's Day sale.

But hurry, the sale ends on Friday, February 13th, BEFORE Valentine's
Day (see, I told you he was crazy!).

Say yes to burning belly fat and getting six pack abs.

PS - Don't miss his article on the 5 biggest ab training myths.

Bodyweight Workout Secrets

2009-01-20T20:23:00.001-05:00

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

2009-01-19T09:22:00.000-05:00

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

2009-01-15T15:46:00.001-05:00

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

2009-01-15T10:15:00.001-05:00

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

2009-01-13T09:12:00.000-05:00

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

2009-01-12T11:22:00.000-05:00

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

2009-01-07T09:19:00.000-05:00

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!

2009-01-06T12:27:00.000-05:00

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?

2009-01-05T15:54:00.001-05:00

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!

2009-01-01T17:06:00.003-05:00

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.

Whew... The blog's been neglected!

2008-12-28T20:25:00.003-05:00

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

2008-12-19T10:39:00.000-05:00

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!

2008-12-18T10:27:00.001-05:00

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!

2008-12-15T16:37:00.000-05:00

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

2008-12-10T20:31:00.001-05:00

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

2008-12-04T21:51:00.002-05:00

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!

2008-12-02T22:05:00.001-05:00

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

2008-12-01T22:15:00.000-05:00

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!

2008-12-01T09:22:00.002-05:00

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

2008-11-30T12:06:00.002-05:00

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

2008-11-30T11:09:00.000-05:00

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

2008-11-20T20:33:00.002-05:00

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

2008-11-11T16:20:00.003-05:00

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.

2008-11-10T09:32:00.003-05:00

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

2008-11-01T19:50:00.003-05:00

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

2008-10-27T12:06:00.002-05:00

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

2008-10-23T18:38:00.003-05:00

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

2008-10-21T20:05:00.001-05:00

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

2008-10-18T22:04:00.003-05:00

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

2008-10-15T09:55:00.002-05:00

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

2008-10-13T09:17:00.002-05:00

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!

2008-10-10T10:46:00.002-05:00

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

2008-10-08T12:53:00.002-05:00

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

2008-10-07T08:49:00.003-05:00

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

2008-10-03T18:56:00.002-05:00

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

2008-10-02T12:52:00.002-05:00

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

2008-09-29T15:02:00.000-05:00

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

2008-09-29T07:40:00.002-05:00

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

2008-09-27T13:11:00.003-05:00

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

2008-09-24T07:38:00.003-05:00

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...

2008-09-22T20:53:00.003-05:00

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

2008-09-19T18:38:00.002-05:00

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.

2008-09-17T20:55:00.004-05:00

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

2008-09-15T21:47:00.003-05:00

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!

2008-09-12T07:37:00.003-05:00

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

2008-09-11T20:56:00.002-05:00

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

2008-09-08T10:58:00.003-05:00

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

2008-09-05T14:55:00.002-05:00

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

2008-09-03T08:49:00.003-05:00

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

2008-09-01T09:54:00.004-05:00

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.

Matrix2Pyro's Log 12/10/2007

2007-12-10T22:11:00.000-05:00

Workout Date: Dec-10-2007
----------------------
STRENGTH EXERCISES
----------------------
Crunches
Wt:0 Reps:15 Rest:0 sec

Reverse Crunches
Wt:0 Reps:15 Rest:0 sec

Side-Ups
Wt:0 Reps:10 Rest:0 sec

Hyper Extensions Level I
Wt:0 Reps:15 Rest:60 sec

Squats
Wt:175 Reps:12 Rest:30 sec

Barbell Bench Press
Wt:155 Reps:10 Rest:30 sec

Wide-Grip Front Pulldowns
Wt:95 Reps:10 Rest:30 sec

Seated Barbell Front Press
Wt:75 Reps:10 Rest:30 sec

Barbell Upright Rows
Wt:65 Reps:10 Rest:30 sec

Cable Pushdowns
Wt:60 Reps:10 Rest:30 sec

Leg Extensions
Wt:100 Reps:10 Rest:30 sec

Standing Barbell Curls
Wt:60 Reps:10 Rest:30 sec

Lying Leg Curls
Wt:70 Reps:10 Rest:120 sec

Squats
Wt:175 Reps:12 Rest:30 sec

Barbell Bench Press
Wt:155 Reps:10 Rest:30 sec

Wide-Grip Front Pulldowns
Wt:90 Reps:10 Rest:30 sec

Seated Barbell Front Press
Wt:75 Reps:10 Rest:30 sec

Barbell Upright Rows
Wt:65 Reps:10 Rest:30 sec

Cable Pushdowns
Wt:60 Reps:10 Rest:30 sec

Leg Extensions
Wt:100 Reps:10 Rest:30 sec

Standing Barbell Curls
Wt:60 Reps:10 Rest:30 sec

Lying Leg Curls
Wt:70 Reps:10 Rest:120 sec

----------------------
CARDIO EXERCISES
----------------------
Pre-Lift Cardio Warm Up
Distance:0 Time:5 min

Matrix2Pyro's Log 12/08/2007

2007-12-08T18:08:00.000-05:00

Workout Date: Dec-8-2007
----------------------
STRENGTH EXERCISES
----------------------
Squats
Wt:145 Reps:15 Rest:30 sec

Barbell Bench Press
Wt:140 Reps:15 Rest:30 sec

Wide-Grip Front Pulldowns
Wt:90 Reps:15 Rest:30 sec

Dumbbell Lunges
Wt:30 Reps:12 Rest:30 sec

Smith Machine Front Press
Wt:75 Reps:10 Rest:30 sec

Barbell Upright Rows
Wt:55 Reps:15 Rest:30 sec

Cable Pushdowns
Wt:55 Reps:15 Rest:30 sec

Leg Extensions
Wt:80 Reps:15 Rest:30 sec

Standing Barbell Curls
Wt:60 Reps:12 Rest:30 sec

Lying Leg Curls
Wt:60 Reps:15 Rest:120 sec

Dumbbell Squats
Wt:45 Reps:13 Rest:30 sec

Dumbbell Bench Press
Wt:45 Reps:15 Rest:30 sec

Bent-Over Barbell Rows
Wt:50 Reps:15 Rest:30 sec

Dumbbell Lunges
Wt:30 Reps:9 Rest:30 sec

Seated Dumbbell Press
Wt:30 Reps:15 Rest:30 sec

Dumbbell Upright Rows
Wt:20 Reps:15 Rest:30 sec

One-Arm Dumbbell Kickbacks
Wt:20 Reps:15 Rest:30 sec

Leg Extensions
Wt:80 Reps:15 Rest:30 sec

Standing Alternate Dumbbell Curls
Wt:25 Reps:15 Rest:30 sec

Lying Leg Curls
Wt:60 Reps:15 Rest:120 sec

----------------------
CARDIO EXERCISES
----------------------
Pre-Lift Cardio Warm Up
Distance:0 Time:5 min

Matrix2Pyro's Workout 12/04/07

2007-12-04T22:15:00.000-05:00

Workout Date: Dec-4-2007
----------------------
STRENGTH EXERCISES
----------------------
V Sit-Ups
Wt:0 Reps:15 Rest:0 sec

Reverse Crunches
Wt:0 Reps:15 Rest:0 sec

Jackknifes
Wt:0 Reps:10 Rest:0 sec

Hyper Extensions Level II
Wt:0 Reps:10 Rest:0 sec

Hyper Extensions Level I
Wt:0 Reps:15 Rest:60 sec

Dumbbell Squats
Wt:55 Reps:12 Rest:30 sec

Dumbbell Bench Press
Wt:50 Reps:10 Rest:30 sec

Bent-Over Barbell Rows
Wt:60 Reps:10 Rest:30 sec

Seated Dumbbell Press
Wt:35 Reps:10 Rest:30 sec

Dumbbell Upright Rows
Wt:25 Reps:10 Rest:30 sec

One-Arm Dumbbell Kickbacks
Wt:20 Reps:10 Rest:30 sec

Leg Extensions
Wt:90 Reps:10 Rest:30 sec

Standing Alternate Dumbbell Curls
Wt:30 Reps:10 Rest:30 sec

Lying Leg Curls
Wt:70 Reps:10 Rest:120 sec

Dumbbell Squats
Wt:50 Reps:10 Rest:30 sec

Dumbbell Bench Press
Wt:45 Reps:10 Rest:30 sec

Bent-Over Barbell Rows
Wt:60 Reps:10 Rest:30 sec

Seated Dumbbell Press
Wt:35 Reps:10 Rest:30 sec

Dumbbell Upright Rows
Wt:25 Reps:10 Rest:30 sec

One-Arm Dumbbell Kickbacks
Wt:20 Reps:10 Rest:30 sec

Leg Extensions
Wt:90 Reps:10 Rest:30 sec

Standing Alternate Dumbbell Curls
Wt:30 Reps:8 Rest:30 sec

Lying Leg Curls
Wt:60 Reps:10 Rest:120 sec

----------------------
CARDIO EXERCISES
----------------------
Pre-Lift Cardio Warm Up
Distance:0 Time:5 min

Treadmill Running
Distance:0.72 Time:13 min

Milan's Log 12/2

2007-12-02T15:15:00.000-05:00

Workout Date: Dec-2-2007
----------------------
STRENGTH EXERCISES
----------------------
Crunch Twists
Wt:0 Reps:15 Rest:0 sec

Knee to Chest Crunches
Wt:0 Reps:15 Rest:0 sec

Side-Ups
Wt:0 Reps:10 Rest:0 sec

Hyper Extensions Level I
Wt:0 Reps:15 Rest:60 sec

Squats
Wt:145 Reps:12 Rest:30 sec

Barbell Bench Press
Wt:140 Reps:10 Rest:30 sec

Wide-Grip Front Pulldowns
Wt:90 Reps:10 Rest:30 sec

Seated Dumbbell Press
Wt:40 Reps:10 Rest:30 sec

Barbell Upright Rows
Wt:60 Reps:10 Rest:30 sec

Cable Pushdowns
Wt:60 Reps:10 Rest:30 sec

Leg Extensions
Wt:90 Reps:10 Rest:30 sec

Standing EZ Bar Curls
Wt:65 Reps:9 Rest:30 sec

Lying Leg Curls
Wt:70 Reps:10 Rest:120 sec

Squats
Wt:145 Reps:12 Rest:30 sec

Barbell Bench Press
Wt:140 Reps:10 Rest:30 sec

Wide-Grip Front Pulldowns
Wt:85 Reps:10 Rest:30 sec

Seated Barbell Front Press
Wt:70 Reps:10 Rest:30 sec

Barbell Upright Rows
Wt:60 Reps:10 Rest:30 sec

Cable Pushdowns
Wt:55 Reps:10 Rest:30 sec

Leg Extensions
Wt:90 Reps:10 Rest:30 sec

Standing Barbell Curls
Wt:60 Reps:10 Rest:30 sec

Lying Leg Curls
Wt:65 Reps:10 Rest:120 sec

Matrix2Pyro's Workout 11/28/07

2007-11-28T22:15:00.000-05:00

Workout Date: Nov-28-2007
----------------------
STRENGTH EXERCISES
----------------------
Angled Leg Press
Wt:170 Reps:15 Rest:60 sec

Machine Chest Press
Wt:90 Reps:15 Rest:60 sec

Lying Leg Curls
Wt:40 Reps:15 Rest:60 sec

Close-Grip Pulldowns
Wt:50 Reps:15 Rest:60 sec

Leg Extensions
Wt:50 Reps:15 Rest:60 sec

Lateral Dumbbell Raises
Wt:10 Reps:15 Rest:60 sec

One-Leg Dumbbell Calf Raises
Wt:25 Reps:15 Rest:60 sec

Machine Seated Rows
Wt:58 Reps:15 Rest:60 sec

Crunches
Wt:0 Reps:15 Rest:30 sec

Seated Hammer Curls
Wt:15 Reps:15 Rest:60 sec

Hyper Extensions Level II
Wt:0 Reps:18 Rest:60 sec

Rope Extensions
Wt:30 Reps:15 Rest:60 sec

Angled Leg Press
Wt:220 Reps:15 Rest:60 sec

Machine Chest Press
Wt:110 Reps:15 Rest:60 sec

Lying Leg Curls
Wt:50 Reps:15 Rest:60 sec

Close-Grip Pulldowns
Wt:70 Reps:15 Rest:60 sec

Leg Extensions
Wt:70 Reps:15 Rest:60 sec

Lateral Dumbbell Raises
Wt:12 Reps:15 Rest:60 sec

One-Leg Dumbbell Calf Raises
Wt:35 Reps:15 Rest:60 sec

Machine Seated Rows
Wt:68 Reps:15 Rest:60 sec

Crunches
Wt:0 Reps:15 Rest:30 sec

Seated Hammer Curls
Wt:20 Reps:15 Rest:60 sec

Hyper Extensions Level II
Wt:0 Reps:15 Rest:60 sec

Rope Extensions
Wt:45 Reps:15 Rest:60 sec

Matrix2Pyro's Workout 11/19/07

2007-11-19T22:15:00.000-05:00

Workout Date: Nov-19-2007
----------------------
STRENGTH EXERCISES
----------------------
Angled Leg Press
Wt:150 Reps:15 Rest:60 sec

Machine Chest Press
Wt:80 Reps:15 Rest:60 sec

Lying Leg Curls
Wt:35 Reps:15 Rest:60 sec

Close-Grip Pulldowns
Wt:50 Reps:15 Rest:60 sec

Leg Extensions
Wt:50 Reps:15 Rest:60 sec

Lateral Dumbbell Raises
Wt:8 Reps:15 Rest:60 sec

One-Leg Dumbbell Calf Raises
Wt:20 Reps:15 Rest:60 sec

Machine Seated Rows
Wt:40 Reps:15 Rest:60 sec

Crunches
Wt:0 Reps:15 Rest:60 sec

Seated Hammer Curls
Wt:12 Reps:15 Rest:60 sec

Hyper Extensions Level II
Wt:0 Reps:15 Rest:60 sec

Rope Extensions
Wt:25 Reps:15 Rest:180 sec

Angled Leg Press
Wt:190 Reps:15 Rest:60 sec

Machine Chest Press
Wt:100 Reps:15 Rest:60 sec

Lying Leg Curls
Wt:45 Reps:15 Rest:60 sec

Close-Grip Pulldowns
Wt:70 Reps:15 Rest:60 sec

Leg Extensions
Wt:60 Reps:15 Rest:60 sec

Lateral Dumbbell Raises
Wt:10 Reps:15 Rest:60 sec

One-Leg Dumbbell Calf Raises
Wt:30 Reps:15 Rest:60 sec

Machine Seated Rows
Wt:58 Reps:15 Rest:60 sec

Crunches
Wt:0 Reps:15 Rest:60 sec

Seated Hammer Curls
Wt:20 Reps:15 Rest:60 sec

Hyper Extensions Level II
Wt:0 Reps:15 Rest:60 sec

Rope Extensions
Wt:40 Reps:15 Rest:180 sec

----------------------
CARDIO EXERCISES
----------------------
Pre-Lift Cardio Warm Up
Distance:0 Time:5 min

Elliptical Trainer
Distance:0 Time:10 min

Milan's Log 11/08

2007-11-08T22:07:00.000-05:00

Body For Life
Lower Body

Quads - Hack Squat
Set 1 - 12 Reps - 325 Lbs
Set 2 - 10 Reps - 325 Lbs
Set 3 - 4 Reps - 325 Lbs
Set 4 - 6 Reps - 325 Lbs
Set 5 - 12 Reps - 235 Lbs

High Point - Leg Extensions
Set 1 - 12 Reps - 90 Lbs

Hamstrings - DB Lunges
Set 1 - 12 Reps - 22.5 Lbs
Set 2 - 10 Reps - 25 Lbs
Set 3 - 8 Reps - 30 Lbs
Set 4 - 6 Reps - 30 Lbs
Set 5 - 12 Reps - BWT Lbs

High Point - Lying Leg Curls
Set 1 - 12 Reps - 75 Lbs

Calves - Calf Extensions
Set 1 - 12 Reps - 110 Lbs
Set 2 - 10 Reps - 130 Lbs
Set 3 - 8 Reps - 150 Lbs
Set 4 - 6 Reps - 150 Lbs
Set 5 - 12 Reps - 135 Lbs

Abs - Hanging Leg Raises
Set 1 - 12 Reps
Set 2 - 10 Reps

Milan's Log 11/07

2007-11-07T22:11:00.000-05:00

Cardio Workout

15mins Treadmill - Walk 5, Run 2, Walk 5, Run 1

15mins Stationery Bike - Varied level 7

Milan's Log 11/06

2007-11-06T22:00:00.000-05:00

Body For Life
Upper Body

Chest - BB Incline Press
Set 1 - 12 Reps - 115 Lbs
Set 2 - 10 Reps - 125 Lbs
Set 3 - 4 Reps - 135 Lbs
Set 4 - 6 Reps - 135 Lbs
Set 5 - 8 Reps - 105 Lbs

High Point - Cable Crossovers
Set 1 - 12 Reps - 20 Lbs

Shoulders - Wide Grip Pulldown
Set 1 - 12 Reps - 70 Lbs
Set 2 - 10 Reps - 125 Lbs
Set 3 - 8 Reps - 85 Lbs
Set 4 - 6 Reps - 100 Lbs
Set 5 - 12 Reps - 70 Lbs

High Point - Seated Cable Row
Set 1 - 12 Reps - 70 Lbs

Back - Upright DB Rows
Set 1 - 12 Reps - 20 Lbs
Set 2 - 10 Reps - 22.5 Lbs
Set 3 - 8 Reps - 25 Lbs
Set 4 - 6 Reps - 30 Lbs
Set 5 - 12 Reps - 20 Lbs

High Point - Front DB Raises
Set 1 - 12 Reps - 10 Lbs

Triceps - Tricep Pushdows
Set 1 - 12 Reps - 30 Lbs
Set 2 - 10 Reps - 35 Lbs
Set 3 - 8 Reps - 45 Lbs
Set 4 - 6 Reps - 50 Lbs
Set 5 - 12 Reps - 30 Lbs

High Point - Tricep Kickbacks
Set 1 - 12 Reps - 10 Lbs

Biceps - Cable Curls
Set 1 - 12 Reps - 30 Lbs
Set 2 - 10 Reps - 35 Lbs
Set 3 - 8 Reps - 40 Lbs

Milan's Log 10/26

2007-10-29T21:03:00.000-05:00

Cardio Day

20 mins HIIT on exercise bike.

Milan's Workout Log 10/24

2007-10-24T08:26:00.000-05:00

Warm-up
Prisoner Squats - BWT - 12 Reps
Pushups - BWT - 8 Reps
Swissball Leg Curls - BWT - 8 Reps

Lower Body Workout
Leg press
Set 1 - 12 Reps - 260lbs
Set 2 - 10 Reps - 310lbs
Set 3 - 8 Reps - 330lbs
Set 4 - 6 Reps - 350lbs
High Point
Set 5 - 12 Reps - 260lbs
Leg Extensions - 12 Reps - 75lbs

Straight-Leg Dumbbell Deadlifts
Set 1 - 12 Reps - 45lbs
Set 2 - 10 Reps - 50lbs
Set 3 - 8 Reps - 55lbs
Set 4 - 6 Reps - 60lbs

Seated Calf Extensions
Set 1 - 12 Reps - 110lbs
Set 2 - 10 Reps - 130lbs
Set 3 - 8 Reps - 150lbs
Set 4 - 6 Reps - 170lbs

Crunches - 15 Reps
Oblique Crunches - 15 Reps each side
V-Crunches - 15 Reps

Milan's Last 5 Runs

2007-09-10T08:37:00.000-05:00

Football Inspiration

2007-09-09T11:45:00.000-05:00

See the video at NikeFootball.com

Milan's Log 07/06

2007-08-06T19:13:00.000-05:00

Stationary Biking For Endurance

RPE - Time - Level

3.5 - 5 - L1
5.0 - 5 - L3
6.5 - 3 - L6-L4
5.0 - 3 - L3
7.0 - 3 - L7-L5
5.0 - 5 - L3
3.5 - 5 - L1

Milan's Cardio Log 06/18

2007-06-18T17:28:00.000-05:00

Heavy Bag Work

100 reps - Jump Rope

25 - Left Jab
25 - Right Cross
25 - Left Hook
25 - Right Hook
25 - Left Uppercut
25 - Right Uppercut

16 - 4-Punch Combinations

4 - Rounds (2min)
4 - Jump rope ( 30 Seconds)

Milan's Log 06/16

2007-06-16T11:07:00.000-05:00

HGM Phase 3: Intermediate/Advanced Workout B

Wide-grip bench press
Set 1 185lbs x 5 reps
Set 2 185lbs x 5 reps
Set 3 185lbs x 5 reps
Set 4 185lbs x 5 reps
Set 5 185lbs x 5 reps

Single-arm dumbbell row
Set 1 70lbs x 5 reps
Set 2 70lbs x 5 reps
Set 3 70lbs x 5 reps
Set 4 70lbs x 5 reps
Set 5 70lbs x 5 reps

Close-grip incline barbell press
Set 1 165lbs x 5 reps
Set 2 165lbs x 5 reps
Set 3 155lbs x 5 reps
Set 4 155lbs x 5 reps
Set 5 155lbs x 5 reps

Hanging Knee Raises
Set 1 BWT x 20 reps
Set 2 BWT x 10 reps
Set 3 BWT x 10 reps

Milan's Cardio Log 06/14

2007-06-14T17:10:00.000-05:00

Elliptical Intervals

RPE - Time - Level
3.5 5 3
5 4 5
7 2 5-9
5 4 5
7 2 5-9
5 4 5
3.5 5 3

Milan's Log 06/12

2007-06-12T11:14:00.000-05:00

HGM Phase 3: Intermediate/Advanced Workout C

Barbell overhead squat
Set 1 - 125lbs x 5 reps
Set 2 - 125lbs x 5 reps
Set 3 - 125lbs x 5 reps
Set 4 - 125lbs x 5 reps
Set 5 - 125lbs x 5 reps

Dumbbell front squat
Set 1 - 55lbs x 5 reps
Set 2 - 55lbs x 5 reps
Set 3 - 55lbs x 5 reps
Set 4 - 55lbs x 5 reps
Set 5 - 55lbs x 5 reps

Cable Crunch
Set 1 - 100lbs x 10 reps
Set 2 - 150lbs x 10 reps
Set 3 - 150lbs x 10 reps
Set 4 - 150lbs x 10 reps
Set 5 - 150 lbs x 10 reps

Single Leg Calf Raise
Set 1 - 90lbs x 5 reps
Set 2 - 90lbs x 5 reps
Set 3 - 90lbs x 5 reps
Set 4 - 90lbs x 5 reps
Set 5 - 90lbs x 5 reps

Milan's Log 06/01

2007-06-01T09:16:00.000-05:00

HGM Phase 3: Intermediate/Advanced Workout B

Wide-grip bench press
Set 1 170lbs x 5 reps
Set 2 170lbs x 5 reps
Set 3 170lbs x 5 reps
Set 4 170lbs x 5 reps
Set 5 170lbs x 5 reps

Single-arm dumbbell row
Set 1 70lbs x 5 reps
Set 2 70lbs x 5 reps
Set 3 70lbs x 5 reps
Set 4 70lbs x 5 reps
Set 5 70lbs x 5 reps

Close-grip incline barbell press
Set 1 155lbs x 5 reps
Set 2 145lbs x 5 reps
Set 3 145lbs x 5 reps
Set 4 145lbs x 5 reps
Set 5 145lbs x 5 reps

Weighted Situp
Set 1 35lbs x 5 reps
Set 2 35lbs x 5 reps
Set 3 35lbs x 5 reps
Set 4 35lbs x 5 reps
Set 5 35lbs x 5 reps

Milan's Log 05/30

2007-05-30T09:47:00.000-05:00

HGM Phase 3: Intermediate Workout A

Barbell power clean and push press
Set 1 105lbs x 5
Set 2 105lbs x 5
Set 3 105lbs x 5
Set 4 105lbs x 5
Set 5 105lbs x 5

Snatch-grip deadlift Barbell
Set 1 185lbs x 5
Set 2 165lbs x 5
Set 3 165lbs x 5
Set 4 165lbs x 5
Set 5 165lbs x 5

Wide-grip pullup
Set 1 BWT x 5
Set 2 BWT x 5
Set 3 BWT x 5
Set 4 BWT x 5
Set 5 BWT x 5

Low-to-high reverse woodchopper
Set 1 75lbs x 5
Set 2 75lbs x 5
Set 3 75lbs x 5
Set 4 75lbs x 5
Set 5 75lbs x 5

Workout log 5/25

2007-05-29T07:50:00.000-05:00

Intermediate/Advanced Workout C
EXERCISE
Barbell overhead squat
Set 1 185lbs x 5
Set 2 185lbs x 5
Set 3 185lbs x 5
Set 4 185lbs x 5
Set 5 185lbs x 5

Dumbbell front squat
Set 1 100lbs (50x2) 5 reps
Set 2 100lbs (50x2) 5 reps
Set 3 100lbs (50x2) 5 reps
Set 4 100lbs (50x2) 5 reps
Set 5 100lbs (50x2) 5 reps

Negative Leg curl
Set 1 110lbs 5 reps
Set 2 110lbs 5 reps
Set 3 110lbs 5 reps
Set 4 110lbs 5 reps
Set 5 110lbs 5 reps

Single-leg dumbbell calf raise
Set 1 150lbs (75lbs x 2) 5 reps
Set 2 150lbs (75lbs x 2) 5 reps
Set 3 130lbs (65lbs x 2) 5 reps
Set 4 130lbs (65lbs x 2) 5 reps
Set 5 130lbs (65lbs x 2) 5 reps

Milan's Log 05/26

2007-05-26T19:15:00.000-05:00

HGM Phase 3: Intermediate/Advanced Workout C

Barbell overhead squat
Set 1 - 115lbs x 5 reps
Set 2 - 115lbs x 5 reps
Set 3 - 115lbs x 5 reps
Set 4 - 95lbs x 5 reps
Set 5 - 95lbs x 5 reps

Dumbbell front squat
Set 1 - 50lbs x 5 reps
Set 2 - 50lbs x 5 reps
Set 3 - 50lbs x 5 reps
Set 4 - 50lbs x 5 reps
Set 5 - 50lbs x 5 reps

Negative Leg curl
Set 1 - 90lbs x 5 reps
Set 2 - 90lbs x 5 reps
Set 3 - 90lbs x 5 reps
Set 4 - 90lbs x 5 reps
Set 5 - 90lbs x 5 reps

Single-leg Calf Extension
Set 1 - 70lbs x 5 reps
Set 2 - 80lbs x 5 reps
Set 3 - 90lbs x 5 reps
Set 4 - 90lbs x 5 reps
Set 5 - 90lbs x 5 reps

Milan's Log 05/25

2007-05-25T19:18:00.000-05:00

HGM Phase 3: Intermediate/Advanced Workout B

Close-grip incline barbell press
Set 1 145lbs x 5 reps
Set 2 155lbs x 5 reps
Set 3 155lbs x 5 reps
Set 4 155lbs x 5 reps
Set 5 155lbs x 5 reps

Single-arm dumbbell row
Set 1 70lbs x 5 reps
Set 2 70lbs x 5 reps
Set 3 70lbs x 5 reps
Set 4 70lbs x 5 reps
Set 5 70lbs x 5 reps

Wide-grip bench press
Set 1 175lbs x 5 reps
Set 2 165lbs x 5 reps
Set 3 165lbs x 5 reps
Set 4 165lbs x 5 reps
Set 5 165lbs x 5 reps

Hammer-strength MTS Crunch
Set 1 110lbs x 5 reps
Set 2 110lbs x 5 reps
Set 3 110lbs x 5 reps
Set 4 110lbs x 5 reps
Set 5 110lbs x 5 reps

Workout log 5/23 (C)

2007-05-23T20:47:00.000-05:00

Back Extension (Machine)
Set 1 225lbs 15
Set 2 240lbs 12
Set 3 240lbs 12

Standing Calf (Machine)
Set 1 195lbs 30 (10 x three positions)
Set 2 195lbs 30 (10 x three positions)
Set 3 195lbs 30 (10 x three positions)

-Ran 3.31 Miles 30'00 Minutes (Treadmill Random) 15.62 for the week

Milan's Log 05/23

2007-05-23T16:09:00.000-05:00

HGM Phase 3: Intermediate Workout A

Barbell power clean and push press
Set 1 95lbs x 5
Set 2 115lbs x 5
Set 3 115lbs x 5
Set 4 115lbs x 5
Set 5 115lbs x 5

Snatch-grip deadlift Barbell
Set 1 135lbs x 5
Set 2 185lbs x 5
Set 3 185lbs x 5
Set 4 185lbs x 5
Set 5 185lbs x 5

Wide-grip pullup
Set 1 BWT x 5
Set 2 BWT x 5
Set 3 BWT x 5
Set 4 BWT x 5
Set 5 BWT x 4

Low-to-high reverse woodchopper
Set 1 70lbs x 5
Set 2 80lbs x 5
Set 3 75lbs x 5
Set 4 75lbs x 5
Set 5 75lbs x 5

Workout log 5/23 (B)

2007-05-23T14:35:00.000-05:00

Hip Abductor (Machine)
Set 1 110lbs 20
Set 2 110lbs 20
Set 3 110lbs 20

-Ran 3.34 Miles 30'01 Minutes (Treadmill Random)

Workout log 5/23 (A)

2007-05-23T08:09:00.000-05:00

Intermediate/Advanced Workout B
EXERCISE
Close-grip incline barbell press
Set 1 115lbs 5 Reps
Set 2 115lbs 5 Reps
Set 3 115lbs 5 Reps
Set 4 105lbs 5 Reps
Set 5 105lbs 5 Reps

Single-arm dumbbell row
Set 1 75lbs 5 Reps per arm
Set 2 75lbs 5 Reps per arm
Set 3 75lbs 5 Reps per arm
Set 4 75lbs 5 Reps per arm
Set 5 75lbs 5 Reps per arm

Wide-grip bench press
Set 1 165lbs 5 reps
Set 2 165lbs 5 reps
Set 3 165lbs 5 reps (really need spotter, got stuck on chest)
Set 4 145lbs 5 reps
Set 5 145lbs 5 reps

Weighted Situp
Set 1 25lbs 5 reps
Set 2 25lbs 5 reps
Set 3 25lbs 5 reps
Set 4 25lbs 5 reps
Set 5 25lbs 5 reps

Workout log 5/22 (B)

2007-05-22T13:37:00.000-05:00

Basketball

-Ran 2.72 Miles 25'15 Minutes (Treadmill Random) Between Basketball

Workout log 5/22 (A)

2007-05-22T07:53:00.000-05:00

Swiss Ball Crunch
160 with 12lbs Medicine Ball

Seated Twist
40 with 12lbs Medicine Ball

Supine Leg lifts (with Swiss Ball)
40

Supine Crunch (with Swiss Ball)
40

Supine Leg lifts (with Swiss Ball) with Crunch (12lbs Medicine Ball)
40

Supine Hip Extention (with Swiss Ball)
40

Abdomen Lift
Set 1 20
Set 2 20

Alternating Plank (1 arm/leg raised)
Set 1 20 Seconds Each Side
Set 2 20 Seconds Each Side

Normal Plank
Set 1 20 Seconds
Set 2 20 Seconds

Crunch
16 Sets of 40 (640)

Torso Rotation
Set 1 115 20
Set 2 115 20
Set 3 115 20

Hanging Leg Raise
Set 1 Body 20
Set 2 Body 20
Set 3 Body 20

-Ran 1.48 Miles 13'05 Minutes (Treadmill Random)

Workout log 5/21 (B)

2007-05-21T14:11:00.000-05:00

Hip Abductor (Machine)
Set 1 110lbs 20
Set 2 110lbs 20
Set 3 110lbs 20

-Ran 2.58 Miles 23'03 Minutes (Treadmill Random)

Workout log 5/21 (A)

2007-05-21T08:20:00.000-05:00

Intermediate/Advanced Workout A
EXERCISE
Barbell power clean and push press
Set 1 115lbs 5 reps
Set 2 115lbs 5 reps
Set 3 95lbs 5 reps
Set 4 95lbs 5 reps
Set 5 95lbs 5 reps

Snatch-grip deadlift
Set 1 195lbs 5 reps
Set 2 195lbs 5 reps
Set 3 195lbs 5 reps
Set 4 195lbs 5 reps
Set 5 195lbs 5 reps

Wide-grip pullup
Set 1 Body 5 Reps
Set 2 Body 5 Reps
Set 3 Body 5 Reps
Set 4 Body 5 Reps
Set 5 Body 5 Reps

Low-to-high reverse woodchopper
Set 1 80lbs 5 reps
Set 2 80lbs 5 reps
Set 3 80lbs 5 reps
Set 4 80lbs 5 reps
Set 5 80lbs 5 reps

-Ran 2.16 Miles 20'02 Minutes (Treadmill Random)

Workout log 5/18

2007-05-20T20:53:00.000-05:00

Intermediate/Advanced Workout C
EXERCISE
Barbell overhead squat
Set 1 135lbs 7 reps
Set 2 185lbs 5 reps
Set 3 185lbs 5 reps
Set 4 185lbs 5 reps
Set 5 185lbs 5 reps

Dumbbell front squat
Set 1 100lbs (50x2) 5 reps
Set 2 100lbs (50x2) 5 reps
Set 3 100lbs (50x2) 5 reps
Set 4 100lbs (50x2) 5 reps
Set 5 100lbs (50x2) 5 reps

Negative Leg curl
Set 1 90lbs 5 reps
Set 2 90lbs 5 reps
Set 3 90lbs 5 reps
Set 4 90lbs 5 reps
Set 5 90lbs 5 reps

Single-leg dumbbell calf raise
Set 1 90lbs (45lbs x 2) 5 reps
Set 2 100lbs (50lbs x 2) 5 reps
Set 3 100lbs (50lbs x 2) 5 reps
Set 4 100lbs (50lbs x 2) 5 reps
Set 5 150lbs (75lbs x 2) 5 reps

Workout log 5/17

2007-05-20T20:49:00.000-05:00

Swiss Ball Crunch
160 with 12lbs Medicine Ball

Seated Twist
40 with 12lbs Medicine Ball

Supine Leg lifts (with Swiss Ball)
40

Supine Leg lifts (with Swiss Ball) with Crunch (12lbs Medicine Ball)
40

Supine Hip Extention (with Swiss Ball)
40

Abdomen Lift
Set 1 20
Set 2 20

Crunch
12 Sets of 40 (480)

Alternating Plank (1 arm/leg raised)
Set 1 20 Seconds Each Side
Set 2 20 Seconds Each Side

Normal Plank
Set 1 20 Seconds
Set 2 20 Seconds

SPARQ Medicine Ball Push Ups
10

Basketball

Milan's Log 05/19

2007-05-19T20:53:00.000-05:00

HGM Phase 3: Intermediate/Advanced Workout C

Barbell overhead squat
Set 1 - 115lbs x 5 reps
Set 2 - 95lbs x 5 reps
Set 3 - 95lbs x 5 reps
Set 4 - 95lbs x 5 reps
Set 5 - 95lbs x 5 reps

Dumbbell front squat
Set 1 - 45lbs x 5 reps
Set 2 - 50lbs x 5 reps
Set 3 - 50lbs x 5 reps
Set 4 - 50lbs x 5 reps
Set 5 - 50lbs x 5 reps

Negative Leg curl
Set 1 - 95lbs x 5 reps
Set 2 - 110lbs x 5 reps
Set 3 - 110lbs x 5 reps
Set 4 - 110lbs x 5 reps
Set 5 - 110lbs x 5 reps

Single-leg dumbbell calf raise
Set 1 - 50lbs x 5 reps
Set 2 - 60lbs x 5 reps
Set 3 - 60lbs x 5 reps
Set 4 - 60lbs x 5 reps
Set 5 - 60lbs x 5 reps

Nike Walk to Run Beginner
(Walk 5min, Run 1 min) x 2. Walk 5 mins.

Milan's Log 05/17

2007-05-17T12:34:00.000-05:00

HGM Phase 3: Intermediate/Advanced Workout B

Close-grip incline barbell press
Set 1 135lbs x 5 reps
Set 2 145lbs x 5 reps
Set 3 145lbs x 5 reps
Set 4 145lbs x 5 reps
Set 5 145lbs x 5 reps

Single-arm dumbbell row
Set 1 65lbs x 5 reps
Set 2 65lbs x 5 reps
Set 3 65lbs x 5 reps
Set 4 65lbs x 5 reps
Set 5 65lbs x 5 reps

Wide-grip bench press
Set 1 155lbs x 5 reps
Set 2 175lbs x 5 reps
Set 3 175lbs x 5 reps
Set 4 175lbs x 5 reps
Set 5 175lbs x 5 reps

Bar rollout
Set 1 20lbs x 5 reps

Weighted Crunch
Set 1 70lbs x 5 reps
Set 2 100lbs x 5 reps
Set 3 150lbs x 5 reps
Set 4 150lbs x 5 reps
Set 5 150lbs x 5 reps

Nike Walk to Run: Beginner

(Walk 5 min, Run 1 min) x2. Walk 5 min - Total distance 0.8 miles.
Noticed some discomfort in the top tendon of the left foot.