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  #11  
Old 06-03-2012, 11:23 PM
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Jollybeggar Jollybeggar is offline
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Welcome to your first contest. Hope you do well. Great job on your progress so far...kick some butt the next 3 months.
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“You can’t always be the fastest or the strongest, but you can always try the hardest.” - sign in Jay Ferruggia's Renegade Gym
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  #12  
Old 06-04-2012, 10:43 AM
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wsarwani wsarwani is offline
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You are just killing those workouts. What an inspiration!
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  #13  
Old 06-04-2012, 12:58 PM
Ariane Ariane is offline
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Wow! Keep kickin'!
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  #14  
Old 06-07-2012, 08:44 PM
ekuhn ekuhn is offline
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Default BG-HG Week 4 Workouts A & B

Week 4 (June 3 to 9)

Workout A (June 4)

Warm-up Superset
1A) Barbell Squat – 6 reps using 75% of the weight used in your “real” sets.
• 12 lb Body Bar
1B) Underhand Grip Pulldown – 6 reps at 75% of weight used in your “real” sets.
• 60 lb

Superset #1
1A) Barbell Squat – 10 reps; weight: 15 lb Body Bar
• No rest.
1B) Underhand Grip Pulldown – 8 repetitions; weight: 70 lb
• Rest 1 minute & repeat 2 more times for a total of 4 supersets.

Superset #2
2A) Barbell Step Up – 10 repetitions per side; weight: 15 lb Body Bar
• No rest.
2B) DB RDL – 10 repetitions; weight: 20 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

Superset #3
3A) Cable Chop – 15 repetitions per side; weight: thick yellow resistance band
• No rest.
3B) 1 Leg BW Calf Raise – 10 repetitions per side; weight: BW
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

Superset #4
4A) KB Swing – 15 repetitions; weight: 6 kg (first 2 sets); 4 kg (other 2 sets)
• No rest.
4B) Goblet Squat – 15 repetitions; weight: 6 kg (first 2 sets); 4 kg (other 2 sets)
• No rest
4C) KB Swing – 15 repetitions; weight: 6 kg (first 2 sets); 4 kg (other 2 sets)
• Rest 1 minute & repeat 2 more times for a total of 4 supersets

Workout B (June 5)

Warm-up Superset
1A) Medium Grip Bench with Elbows In and Shoulder Blades Squeezed – 6 reps using 75% of the weight used in your “real” sets.
• 15 lb Body Bar
1B) V-Grip Lat Pulldown – 6 reps at 75% of weight used in your “real” sets.
• 60 lb

Superset #1
1A) Medium Grip Bench with Elbows In and Shoulder Blades Squeezed – 8 repetitions; weight: 18 lb
• No rest.
1B) V-Grip Lat Pulldown – 12 repetitions; weight: 70 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #2
2A) DB Incline Squeeze Press – 8 repetitions; weight: 30 lb
• No rest.
2B) DB Chest Supported Row – 12 repetitions; weight: 20 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

Superset #3
3A) DB Triceps Extension – 12 repetitions; weight: 24 lb
• No rest.
3B) DB Incline Curl – 8 repetitions; weight: 20 lb
• No rest.
3C) DB Lateral Raise – 10 repetitions; weight: 10 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets
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  #15  
Old 06-08-2012, 09:26 PM
ekuhn ekuhn is offline
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Default The rest of Week 4

Workout C (June 7)

Warm-up Superset
1A) BB Split Squat 1 & ½ Rep – 6 reps using 75% of the weight used in your “real” sets.
• 12 lb Body Bar

Superset #1
1A) BB Split Squat 1 & ½ Rep – 10 repetitions per side; weight: 15 lb Body Bar
• No rest.
1B) DB Renegade Row – 10 repetitions per side; weight: 10 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #2
2A) 1 Leg Squat – 8 repetitions per side; weight: BW
• No rest.
2B) DB 1 Leg RDL – 8 repetitions per side; 20 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

Superset #3
3A) Stability Ball Leg Curl – 10 repetitions; weight: BW
• No rest.
3B) Band Alphabet Abs – Once per side through alphabet; weight: thick orange band
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

Superset #4
4) BB Front Squat - 20 sec squats + 10 sec rest for 8 sets; weight: 12 lb Body Bar

Workout D (June 8)

Warm-up Superset
1A) Pulldown – 6 reps using 75% of the weight used in your “real” sets.
• 60 lb
1B) 1-Arm DB Standing Shoulder Press with Palm-In – 6 reps at 75% of weight used in your “real” sets.
• 7.5 lb

Superset #1
1A) Pulldown – 8 repetitions; weight: 70 lb
• No rest.
1B) 1-Arm DB Standing Shoulder Press with Palm-In – 8 repetitions per side; weight: 10 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #2
2A) DB Incline Press – 8 repetitions; weight: 20 lb
• No rest.
2B) DB Row – 10 repetitions per side; weight: 12.5 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

Superset #3
3A) Close Grip Pushup – 8 repetitions; weight: BW
• No rest.
3B) Barbell Curl – 12 repetitions; weight: 15 lb Body Bar
• No rest.
3C) Cable Face Pull – 20 repetitions; weight: yellow thick band
• No rest.
3D) Stability Ball Jackknife – 20 repetitions; weight: BW
• No rest.
• Rest 1 minute & repeat 4 more times for a total of 5 supersets
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  #16  
Old 06-08-2012, 09:30 PM
ekuhn ekuhn is offline
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Join Date: May 2007
Posts: 32
Default Funny Story about Today's workout

So I was having a pretty crazy day at work and went to the gym after work to blow off some steam. And then I realized when I got there I had left my workout notebook at home. I almost walked home (my house is only about 4 or 5 blocks from my gym) but then I actually remembered the entire workout.... some days my brain is good and remembers things

I hope everyone is doing great with their workouts and that you all have a great weekend!!
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  #17  
Old 06-23-2012, 03:24 PM
Ariane Ariane is offline
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Join Date: May 2012
Posts: 74
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Quote:
Originally Posted by ekuhn View Post
So I was having a pretty crazy day at work and went to the gym after work to blow off some steam. And then I realized when I got there I had left my workout notebook at home. I almost walked home (my house is only about 4 or 5 blocks from my gym) but then I actually remembered the entire workout.... some days my brain is good and remembers things

I hope everyone is doing great with their workouts and that you all have a great weekend!!
Great workouts!

How you are doing nowadays? I hope you are not caught up in too much work - there is always time for a workout, as you said it is great to blow off some steam!

Do well!
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  #18  
Old 07-08-2012, 12:08 AM
ekuhn ekuhn is offline
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Posts: 32
Default TT 2K10 Hardcore Workout Week 1

Hey all,

I got busy with work/travel/life and got a little off track with the workouts for two weeks but now I am back on the horse and finished week 2 of the TT 2K10 Hardcore Workout. Just as Craig promised, it is a great workout!! Here is my stats for week 1:

Week 1 (June 10 through 16)

Workout A (June 11)

Warm-up Superset
1A) Vertical Jump - 1 rep
1B) DB Chest Press - 5 reps using 50% of the weight used in your “real” sets
1C) DB Reverse Lunge - 5 reps per side using 50% of the weight used in your “real” sets
2A) Pulldown - 2 reps; 50 lb

1A) Vertical Jump - 3 reps; bodyweight
1B) DB Chest Press - 8 reps; 40 lb
1C) DB Reverse Lunge - 8 reps per side; 20 lb
1D) Stability Ball Plank - 45 sec hold; bodyweight
• Rest 1 minute & repeat 1 more time for a total of 2 supersets (did only 2 b/c it is 1st week)

2A) Pulldown - 10 reps; 60 lb
2B) Close Grip Pushups - 8 reps; bodyweight
2C) DB Row - 12 per side; 15 lb
2D) Cross-Body Mountain Climber - 10 per side; bodyweight
2E) DC Rear Deltoid Raise - 10 reps; 10 lb
• Rest 1 minute & repeat 1 more times for a total of 2 supersets (did only 2 b/c it is 1st week)

Interval Training (6 intervals total in week 1) on recumbent bike

5 minute warmup
24 second interval at 8/10 or 9/10 intensity level
36 second interval at 3/10 intensity level
5 minute cooldown

Workout B (June 13)

Warmup Superset 1A through 1F using 9 lb Bodybar

1A) Romanian Deadlift - 6 reps; 18 lb Bodybar
1B) Hang Clean - 6 reps; 18 lb Bodybar
1C) Front Squat - 6 reps; 18 lb Bodybar
1D) Military Press - 6 reps; 18 lb Bodybar
1E) Squat - 6 reps; 18 lb Bodybar
1F) Forward Lunge - 6 reps per side; 18 lb Bodybar
• Rest 1 minute & repeat 1 more times for a total of 2 supersets (did only 2 b/c it is 1st week)

2A) Bent Over Row - 10 reps; 18 lb Bodybar
2B) Spiderman Climb Pushup - 4 reps per side; bodyweight
2C) 1-Leg Stability Ball Leg Curl - 10 per side; bodyweight
• Rest 1 minute & repeat 1 more time for a total of 2 supersets (did only 2 b/c it is 1st week)

3A) DB Incline Chest Press - 5 reps; 40 lb
3B) DB Split Squat - 5 reps; 40 lb
3C) Stability Ball Pike - 5 reps; bodyweight
• Rest 1 minute & repeat 1 more time for a total of 2 supersets (did only 2 b/c it is 1st week)

Workout C (June 16)

1A) Depth Jump - 6 reps; bodyweight
1B) Deadlift - 8 reps; 18 lb Bodybar
1C) Pushup - 6 reps; bodyweight
1D) Get-up - 6 per side; 3 lb
• Rest 1 minute & repeat 1 more time for a total of 2 supersets

2A) 1-Leg Bench Squat - 10 reps per side; bodyweight
2B) Renegade Row - 8 reps per side; 10 lb
2C) Pushup with Hands on Ball - 3 reps; bodyweight
2D) Stability Ball Rollout - 8 reps; bodyweight
• Rest 1 minute & repeat 1 more time for a total of 2 supersets (did only 2 b/c it is 1st week)

3A) Burpee - 10 reps; bodyweight
3B) Cross-Body Mountain Climber - 8 per side; bodyweight
• Rest 1 minute & repeat 1 more time for a total of 2 supersets (did only 2 b/c it is 1st week)

Interval Training (5 intervals total in week 1) on recumbent bike

5 minute warm-up
36 second interval at 8/10 intensity level
54 second interval at 3/10 intensity level
5 minute cooldown
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  #19  
Old 07-08-2012, 12:10 AM
ekuhn ekuhn is offline
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Posts: 32
Default TT 2K10 Hardcore Workout Week 2

Stats for week 2:

Week 2 (July 2 through 8)

Workout A (July 3)

Warm-up Superset
1A) Vertical Jump - 1 rep
1B) DB Chest Press - 5 reps using 50% of the weight used in your “real” sets (15 lb)
1C) DB Reverse Lunge - 5 reps per side using 50% of the weight used in your “real” sets (10 lb)
2A) Pulldown - 2 reps; 50 lb

1A) Vertical Jump - 3 reps; bodyweight
1B) DB Chest Press - 8 reps; 40 lb
1C) DB Reverse Lunge - 8 reps per side; 20 lb
1D) Stability Ball Plank - 45 sec hold; bodyweight
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

2A) Pulldown - 10 reps; 50 lb
2B) Close Grip Pushups - 8 reps; bodyweight
2C) DB Row - 12 per side; 12 lb
2D) Cross-Body Mountain Climber - 10 per side; bodyweight
2E) DC Rear Deltoid Raise - 10 reps; 6 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

Interval Training (8 intervals total in week 2) on recumbent bike

5 minute warmup
24 second interval at 8/10 or 9/10 intensity level
36 second interval at 3/10 intensity level
5 minute cooldown

Workout B (July 5)

Warmup Superset 1A through 1F using 9 lb Bodybar

1A) Romanian Deadlift - 6 reps; 18 lb Bodybar
1B) Hang Clean - 6 reps; 18 lb Bodybar
1C) Front Squat - 6 reps; 18 lb Bodybar
1D) Military Press - 6 reps; 18 lb Bodybar
1E) Squat - 6 reps; 18 lb Bodybar
1F) Forward Lunge - 6 reps per side; 18 lb Bodybar
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

2A) Bent Over Row - 10 reps; 18 lb Bodybar
2B) Spiderman Climb Pushup - 4 reps per side; bodyweight
2C) 1-Leg Stability Ball Leg Curl - 10 per side; bodyweight
• Rest 1 minute & repeat 2 more time for a total of 3 supersets

3A) DB Incline Chest Press - 5 reps; 30 lb
3B) DB Split Squat - 5 reps; 30 lb
3C) Stability Ball Pike - 5 reps; bodyweight
• Rest 1 minute & repeat 4 more time for a total of 5 supersets

Workout C (July 7)

1A) Depth Jump - 6 reps; bodyweight
1B) Deadlift - 8 reps; 18 lb Bodybar
1C) Pushup - 6 reps; bodyweight
1D) Get-up - 6 per side; 3 lb
• Rest 1 minute & repeat 1 more time for a total of 2 supersets

2A) 1-Leg Bench Squat - 10 reps per side; bodyweight
2B) Renegade Row - 8 reps per side; 10 lb
2C) Pushup with Hands on Ball - 3 reps; bodyweight
2D) Stability Ball Rollout - 8 reps; bodyweight
• Rest 1 minute & repeat 2 more time for a total of 3 supersets

3A) Burpee - 10 reps; bodyweight
3B) Cross-Body Mountain Climber - 8 per side; bodyweight
• Rest 1 minute & repeat 2 more time for a total of 3 supersets

Interval Training (6 intervals total in week 1) on upright bike

5 minute warm-up
36 second interval at 8/10 intensity level
54 second interval at 3/10 intensity level
5 minute cooldown
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  #20  
Old 07-08-2012, 11:03 PM
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Jollybeggar Jollybeggar is offline
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Posts: 800
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Great job. How are you feeling? Doing well?
__________________
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Jollybeggar aka John

“You can’t always be the fastest or the strongest, but you can always try the hardest.” - sign in Jay Ferruggia's Renegade Gym
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