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  #11  
Old 09-06-2011, 10:22 PM
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Jollybeggar Jollybeggar is offline
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Hi Aaron,

Thanks for dropping by my workout journal. Wish you all the best on reaching your goals in TC12!
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  #12  
Old 09-07-2011, 11:17 AM
ShortWingPilot ShortWingPilot is offline
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Great job Aaron... I know how you feel about the eating issues. Keep up the good work.
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  #13  
Old 09-07-2011, 11:57 AM
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brittanieb brittanieb is offline
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Just wanted to pop in and wish you luck the contest and achieving your goals!
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  #14  
Old 09-07-2011, 02:08 PM
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fitgirl123 fitgirl123 is offline
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Quote:
Originally Posted by acmulv View Post
Ok. So I started yesterday after binging on Sunday at a BBQ. I have decided to start with TT Lose Fat Gain Muscle from 2008. It is one of my favorites and is kind of Vanilla which is what I need right now as I have not lifted in 3 weeks. My nutrition was ok but I did slightly overeat at 9pm by having some dried Blueberries and Snap Peas. Calories were around 2500 for the day.

Workout A

Warmups
1a- Bench Press 135, 155, 185 x8
1b- DB Squat 40lbs,45lbs, 50 lbs x 8

2a-DB Incline Press 45, 50 x 10 ----went to two reps as I don't want to be sore tomorrow
2b-DB ROW 50,55 x 10

3a- Pushups 20 x 2
3b- Inverted Underhand Row 15 x 2

Did 10x2 Ball Rollouts

Interval Training A on Bike
3 minute Warm up
45 sec- level 18
90 sec-level 3 x4

My workout was shortened as I am just getting back to workouts and need to pace myself

Tuesday DAY 2- Soccer Practice with the Kids for one hour running around having fun!
WOW, you push pretty heavy!! Nice lifts!
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  #15  
Old 09-09-2011, 01:25 PM
acmulv acmulv is offline
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Thank you all for the warm wishes and hopefully I can get into these workouts and more importantly the clean eating. We had a blackout yesterday so no workout as the gym was closed and I had my kids. Today I got after it though with workout B from the November 2007 Gain Muscle Lose fat TT Workout.

Warm Ups x2

1a DB Reverse Lunge 35,40,42.5 lbs x 8
1b- Diagonal Ball Rollout 12 x 3 - 6 each side

2a- 1 leg bench squat 8 x 3
2b - Barbell RDL 80, 85, 90lbs x 8

3a- DB Swing 30 sec x 2
3b - DB rear Delt raise 15, 17.5, 20 lbs x 12

Body weight Circuit:

Y Squats - 15
Spidy PU - 6 per side
Chinups - 8
Bu Split SQ- 12 per side
Mountain Climbers- 15 per side

Went through twice and was burnt! Have to work myself back into having the stamina and mental fortitued to finish. Progress not Perfection!
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  #16  
Old 09-14-2011, 04:47 PM
acmulv acmulv is offline
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Wow the week is flying by. On Monday I did workout A from TT Muscle gain and Lose fat workout. My diet was ok and much better over the weekend then it has but could be improved. I had a Carne Asada burrito but otherwise was pretty good. Here are the WO

WO A

1a DB Chest Press 60, 70, 75 lbs x 8
1b DB Squat 60, 70, 75 lbs - 12x

2a- DB inlcline press 45, 50, 55 lbs x 8
2b- DB Row 55, 60, 65 x 8

3a- Pushups 20x 3
3b- Underhand inverted rows 15x 3

Interval A

Tuesday had soccer practice for 45 minutes running around

Wed-WO B

1a DB Reverse Lunge 35, 40, 45 x 8
1b-ball rollout 12x3

2a-1 leg bench squat 10 x 3
2b DB RDL 50, 55, 60 x 8

3a-Kettlebell Swing - 30 sec x 3
3b-db Rear delt raise 15, 17.5, 20 x 3

Bodyweight Circuit y sqaut 15. spidy PU 6 each side, Chin Ups 8, Bu Split Sq 12 each side, MC 15 per side x 3
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  #17  
Old 09-28-2011, 06:20 PM
acmulv acmulv is offline
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Default Week What?

Wow the weeks are flying by! This is already week 3 and my eating as been average at best. The workouts are going good and I am still doing Nov 2007 Lose fat Gain Muscle. The WO do get boring after two or three weeks gfor me but I will stick it out and do 4 weeks of each one. Here is today's WO and I need to really start cutting back the total calories! I will try fasting tomorrow but usually dont do well with this.

1a- DB Reverse Lunge 30, 35 ,40 x 8
1b- Rollouts 12 x8 (6 each way)

2a- 1 leg squats 3x10 each leg
2b- DB RDL 50,55,60lb x 8

3a- Kettle bell Swings 1 arm 15 x3 each arm
3b- DB Rear Delts 20,22.5,25lbs x12

INTERVALS- Y SQUAT 15, Spidy PU- 12, Chinups 10, Bu Split Sq 12 each leg, MC 30 x 3

Worked and got a great sweat.
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  #18  
Old 10-03-2011, 05:27 PM
acmulv acmulv is offline
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Default Week 5

Started my new workout today after a poor nutrition weekend. I really need to just get through 2 or 3 clean eating days. I know how riduculous that sounds but I am struggling. You can't outtrain a bad diet and boy Iam proof of that. Here is todays Metabolic Ocober 2011 WO

WO- Foam Roll 5 minutes, P Lunge 15, Pushups 10, MC 15, JJ 25, Band Pull 20, Stretch x2

1a- BB Squat 135, 155, 185 x 8
1b- Pullups 10, 9, 8

2a- Bench Press 145, 185, 205 x 8
2b-Machine Leg Curls 50, 70, 70 x 20 reps

Burpees 30 sec( 15reps), DB Goblet Squat 40 lbs ( 15 reps), Shuttle Sprints 30 secs, KB Swings 35 lbs (15 reps) x3

I liked this workout and finished with a few crunches and bicycle situps.
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  #19  
Old 10-05-2011, 03:30 PM
acmulv acmulv is offline
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Default Week 5 ; Workout B

Did workout B today of Metabolic Ocober 2011 and so far after 4 weeks I am at the same weight I started at. That is my biggest problem. I am in decent shape so I always say I am ok the way I am, which is true, but I want to be in even better shape and therefore I need to eat less. Here was todays workout....

Warmups and foam rolling

1a- Deadlift 185,205,235 x 6
1b- 1 arm db chest press 50,55,60lbs x 8 each arm

2a- DB Row 50,55,60 x 15
2b- Plank to Pushups 15x3 - killers
2c- Cable Chop 15 x 3

Metabolics
1- Lunge Jump 20 sec ( 10 each side) x3
2- TBE 15 x3
3- X Body MC 20 x 3
4- Run In place 20 sec x 3

I am a little tight in my back and body and will do some yoga tomorrow and stretch good 2night
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  #20  
Old 10-05-2011, 04:14 PM
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hal1 hal1 is offline
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I'm so sorry that you've been struggling with the nutrition piece. That really is such a key that just messes with our minds. I posted a piece of paper on the refrigerator, in the pantry, etc. that reminds me that cheat meals are psychological and "if you're in the zone, don't even sniff a cheat meal". This causes me to shut the pantry door and move on. For me, the evening snacking is a factor, too. I've cut this out with very few exceptions (like after a fast that ends at dinner, I'll have a piece of fruit or some yogurt later in the evening). These things really have worked for me...maybe something like this will work for you as well? Good luck!
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