My Goals for the Transformation Contest #7
Good workout this morning – day 5 of TT 2K10 which is more stretching than anything. I was really feeling the workouts I did this week so the extra day of stretching was needed. This Turbulence Training program is amazing and I like having it all laid out for me.
Usually Friday nights can be a problem from a diet perspective. My wife and I like to totally kick back, order some take out and watch some TV and / or movies. We still did that, except that I ordered the small hamburger and fries and fries instead of the large one and then had one of those 100 calorie chocolate bars. Friday nights are cheat nights but I have set a goal to still enjoy the cheat meals but instead of going whole hog all night, I have a special meal and sweet snack and that is it. Based on my calorie calculations I ended up at 1376 – keep in mind this was an Eat Stop Eat day so my calorie count was supposed to be this low for the day.
Just going through my previous posts and I noticed that I have not written about my goals for the contest. Here they are:
Short Term – all by April 9, 2010
1. Weight: 137 – 143 pounds
2. BF %: 9 – 11%
3. To work through 3 full TT workouts for the 12 week program
4. To track my progress weekly with body measurements
5. To take a progress picture once every two weeks
6. To ESE twice per week (Tuesday & Friday)
7. To track my calories and eat no more than 2100 calories per day 95% of the time
8. To control my Friday night cheat by keeping the meal within my chosen calorie limits for the day
Bought another gadget today – the Tanita InnerScan Body Composition Monitor. If you want to ensure you see that post, please be sure to sign up to my RSS feed.
Started the 7th Transformation Contest at Turbulence Training
Today I officially entered into the 7th Transformation Contest held over at Craig Ballantyne’s Turbulence Training member’s site. I am excited to do this for a couple of reasons.
I have written about the TT program before here on this blog, and how effective the workouts have been for seeing results. I decided to step things up a bit more here and entered the challenge to really push myself to seeing more results. Here are the details I posted on the forum not 10 minutes ago:
My Stats:
Age: 35
Height: 5’6″
Weight 160.5
Neck 14.5 inches
Arm 12 inches
Waist 36 inches
Hips 39 inches
Thigh 21.5 inches
As another side note, I ordered the BodyMedia GoWear armband to help track the calories. I have not got it yet, but as soon as I do I will run it through it’s paces. Of course, I will write about it on the blog here. If you want to ensure you see that post, please be sure to sign up to my RSS feed.
A Workout to Get You Lean and Jacked in No Time
If you are looking to get lean and build muscle, then this hybrid workout combining kettlebells, bodyweight, and traditional bodybuilding exercises is a great place to start.
We’re going to begin with 1 superset pairing of Deadlifts and 1-Arm standing shoulder presses, and then move right into a kettlebell circuit. So here we go!
Superset #1
For the Deadlifts, position yourself in front of the bar with your feet just about hip width apart. Put your hands on the bar with an overhand grip. Sit back while keeping your chest and head up and the bar is right up against your shins. Stand upright, nice and strong and slowly lower back down for a 1-second pause. Each time you go down, you will rest for 1 full second. Do 8 reps.
For the Shoulder Press, hold the dumbbell at your shoulder with your palm facing toward your head. Drive up and back down for 8 reps on each side. Rest 1 minute and repeat this superset 2 more times.
Superset #2
This is the kettlebell 555, which means there are 555 repetitions in this circuit to finish out workout C.
Start with 100 kettlebell swings. Go as hard as you can, but you can use a lighter kettlebell for this if you need to. Stand with feet slightly wider than hip width apart. Drive back through your legs and hips and back up. Try not to use the grip too much. Just use your hands as hooks on the kettlebell. You should be getting all of your power through your hips. Do these for 100 reps, breaking them down however you need to do them (50 x 2, 20 x 5).
Next, you will do 100 Prisoner Squats and 50 Stability Ball Jackknifes.
Prisoner Squats:
Position your hands behind your head, elbows back, keeping your head up. Squat down. You will do 100 reps of these, again, breaking them up into different increments if you need to.
Stability Ball Jackknifes:
Position your hands on the floor with your feet on the ball. Use your abs to pull your knees into your chest. You will do 50 reps of these (breaking them up if you need to).
Next, you will move into another set of bodyweight squats and pushups.
For Bodyweight Squats, you can position your arms out in front of you, across your chest or down at your sides. You will do 100 reps (breaking them down into whatever increments work for you).
Next, you will do pushups. Position your hands slightly wider than shoulder width apart for 105 reps. Again, break them up into increments if you need to.
Then you will finish the entire workout with another 100 kettlebell swings for a total of 555 reps to finish up the program.
So, if you are looking for a workout that will get you lean and jacked in no time at all, then here is one powerful workout to do just that. I hope you like it!
Get more FREE sample fat burning workouts at: http://www.TurbulenceTraining.com
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines and will help you burn fat without long, slow cardio sessions or fancy equipment.
Discover the best muscle building exercises to help you lose fat, do more pushups, and build ripped six pack abs in less workout time than ever before.
Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne
Interval Training is Kickin’ My Ass
I have started something new this week to intensify my workouts and really target in on fat loss. It is something that I have read a lot about on Fitness Black Book and I must admit that the shorter workouts are nice yet I still feel like I get a kick ass workout.
The program I am using to help guide these workouts is from Craig at Turbulence Training. Although this link is an affiliate link, I so far can attest that there is value in the package and I will see some strong results. Here is how the past two days of workouts looked:
Interval Training
Circuit
1. Prisoner Squat – 15 repetitions
2. Jumping Jacks – 40 repetitions
3. Plank – 45 second hold
4. Stability Ball Leg Curl – 15 repetitions
5. Incline or Regular Pushups – 12 repetitions
6. Side Plank – 20 second hold per side
7. Sumo Squat – 15 repetitions
8. Inverted Row – 8 repetitions
- Rest 1 minute before repeating the circuit up to 2 more times.
By the end of the third set I was beat – I was sweating like a pig and my muscles felt fatigued. In my mind that is a good workout.
Interval Workout
1. Warm-up for 5 minutes.
2. Perform an interval by exercising for 2 minutes at a harder than normal cardio pace (at a subjective 8/10 level of intensity).
3. Follow that with “active rest” for 2 minutes by exercising at a slow pace (at a subjective 3/10 level of intensity).
4. Repeat for 4 intervals.
5. Finish with 5 minutes of a cool-down at a 3/10 level of intensity.
Although this is only phase 1 of the workout program, this felt good and really burned.
Overall, I am excited about starting this program in my trek to get fit, lose weight, and maybe one day be ripped.
