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  #11  
Old 06-02-2011, 11:47 AM
DutchLaramie's Avatar
DutchLaramie DutchLaramie is offline
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Quote:
Originally Posted by concetta27 View Post
Finished 24 hour fast yesterday at 9pm.
Thursday 6.2 10/84
My 6-min Abs
3 chin ups-last one held at top-10 knee raises
TGU 3/sd, no weight
SB jackknife 10r
SB mountain climber, hands on SB 10r/sd
X-body MC 10r/sd
SB plank 30s
SB roll out 10r
repeat 2x more
Hanging knee raises, three hand positions-chin up, pull up, wide grip pull up, 10ea.
Hey, Concetta. Just dropping by and checking out your TC11 thread. Looks like your kickin' pretty hard. Best of luck to you in you goals and in getting your elusive pull up!

Are you doing wide grip or narrow grip for the pull up? Might I suggest assisting yourself to the top and slowing lowering yourself down? This should help build the back muscles you need for the pull. Also, be sure to lean back and engage your back first. It's a lot harder to use biceps on a pull up than chin up.

I know you can do it! Stay strong! All the best.
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  #12  
Old 06-03-2011, 07:53 AM
concetta27 concetta27 is offline
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Friday 6.3 11/84
Vacation day, working in my house, then yard work at Mom's. Will be trimming and spreading mulch, replaces gym today. Beautiful weather finally.
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  #13  
Old 06-09-2011, 04:07 PM
concetta27 concetta27 is offline
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Monday 6.6 14/84 Workout A
1A) Barbell Split Squat (8/side) long bar
1B) Underhand Inverted Row 10,9,8
2A) DB 1-Arm Push Press (8/side) 12kg,8kg, 8kg KB
2B) DB Off-set Grip Reverse Lunge from a Deficit (12/side) 12kg KB
3A) DB/KB High Pull (8) 12kg KB
3B) SB Rollout/(12)
3C) Dec C-G Pushup 12,9,9
3D) MB Chop (15/side) front only 15,15,15
30s rest, repeat 2x more
4) C-S BW Squat (20sec-10sec) 8x
Tuesday 6.7 15/84
NJ primary, poll working, 24 hr. fast, no workout
Wednesday 6.8 16/84
My 6 minute Abs +
KB reverse curl(KB behind head to hold on to-12kg) 10r
bird dog, 5/sd, 5s hold
side plank, 30s/sd
plank, 30s
spiderman push up, 5/sd
rest 30s, repeat 2x more
shoulder height band pulls, 25
KB(8kg) halos 10/sd
KB(16kg) round the world 10/sd
30s rest, repeat 3x more
Thursday 6.9 17/84 Workout C
1A) Deadlift (10) long bar/15lbs/sd
1B) DB Alt Chest Press (8/side) 20 lb ea
30s rest repeat 3x more
2A) 1-Leg Squat (10/side)
2B) DB 1-Arm CSR (8) 20lbs
3A) Chin-up 3,1,1
3B) Dips machine assisted, 50lb, 10,9,8
Interval Training on Bike
• 3-minute warm-up at a 3/10 intensity level.
• 30 seconds at an 8/10 intensity level.
• 30 seconds at a 3/10 intensity level.
• Repeat for a total of 6-10 intervals
• 5-minute cool-down at a 3/10 intensity level.
7x L3 rest, L12 work
Knees not feeling too bad. Neck is coming along. First week of full sets. Making substitutions to accomodate problems. 1-leg squats feel stronger, all those KB swings certainly helped. I think the stuff (http://www.losethebackpain.com/inflammation5-2.html) is helping.
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  #14  
Old 06-09-2011, 09:15 PM
ma ma is offline
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Hey Concetta,
glad your neck is feeling better, really limits you some huh....You don't seerm to be having any problems getting your workouts in, and I must say you do some great work. Doesn't look as if you have much to lose, if any..
Cheers
Ma
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  #15  
Old 06-13-2011, 02:22 PM
concetta27 concetta27 is offline
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Friday 6.10 18/84 Workout D
Metabolic Resistance Training Circuit Guidelines
Do not rest between exercises.
Rest 1 minute.
Repeat up to 3 more times.
1) KB 1-Arm Snatch–6 reps per side 8kg, 12kg
2) Lateral Jump–6 reps per side
3) Double KB Front Squat– reps (3-0-1) 8kg/sd
4) Pullup–3 reps short of failure (3-0-1) machine assisted(60lbs)7,8
5) Turkish Get-up–5 reps per side 20lb DB
6) Piston Row–12 reps per side (1-0-1) 20lb/sd
7) X-Body Mountain Climber–10 reps per side (1-0-1)
8) Kettlebell Swing–20 reps 20kg
9) sub:close grip push ups–8-12 reps (2-0-1) 8,8
10) DB Biceps Curl–8-12 reps (2-0-1) 20lb/sd 8,8
Try for 3x next week.
Monday 6.13 19/84 Workout A
1A) Barbell Split Squat (8/side) long bar
1B) Underhand Inverted Row 10,10,10
2A) DB 1-Arm Push Press (8/side) 25lb DB
2B) DB Off-set Grip Reverse Lunge from a Deficit (12/side) 12kg KB
3A) DB/KB High Pull (8) 12kg KB
3B) SB Rollout/(12)
3C) Dec C-G Pushup 12,12,12
3D) MB Chop (15/side) front only, 20lb DB, 15,15,15
30s rest, repeat 2x more
4) C-S BW Squat (20sec-10sec) 8x
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  #16  
Old 06-14-2011, 11:40 AM
concetta27 concetta27 is offline
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Tuesday 6.14 20/84 Workout B
Start with the general bodyweight warm-up circuit then move into the workout.
Metabolic Resistance Training Circuit Guidelines
Do not rest between exercises.
Rest 1 minute.
Repeat up to 3 more times.
1) Kettlebell Swings–20 reps-20kg
2) Spiderman Pushup-10 reps per side (2-1-1)
3) Box Jump–8 reps
4) Stability Ball Jackknife–20 reps (1-0-1)
5) Stability Ball Leg Curl–20 reps (1-0-1)
6) Grasshopper Pushup–12 reps per side (1-0-1)
7) Rear-Deltoid Fly–10 reps (2-0-2) 8lbs/sd
8] 1-Arm KB Squat & Press–12 reps per side (1-0-1) 8kg
9) Spiderman Climb–15 reps per side (1-1-1)
10) Shuttle Sprint–15 seconds
1x more, will try for 3x next week. Quite exhausted. Push ups are a killer.
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  #17  
Old 06-15-2011, 03:15 PM
concetta27 concetta27 is offline
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Wednesday 6.16 21/84
BW warm up, extra shoulder warm up
Cable abs-3x10
SB rollout
SB hip extention
3x10
Took it easy, knees needed rest.
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  #18  
Old 06-15-2011, 07:42 PM
galaxy galaxy is offline
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Hi Concetta

great workouts they look really tough. Hope the knees are feeling better, but good news on the neck, man these injuries are such a pain aren't they?

Mind you have to say they don't seem to be stopping you doing very much, those workouts look full on and real hard.

Good luck with the pull ups! Wish I could do them, but I am going to take on the tips that have been given on here.

Cheers for now Katie
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  #19  
Old 06-16-2011, 11:07 AM
concetta27 concetta27 is offline
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Wednesday 6.15
23 hr fast
Thursday 6.16 22/84 Workout C
1A) Deadlift (10) long bar/17.5lbs/sd
1B) DB Alt Chest Press (8/side) 20 lb ea
30s rest repeat 3x more
2A) 1-Leg Squat (10/side)
2B) DB 1-Arm CSR (8) 25lbs
30s rest, repeat 2x more
3A) Chin-up 2,1,1
3B) Dips machine assisted, 50lb, 12,11,10
Interval Training on Bike
• 3-minute warm-up at a 3/10 intensity level.
• 30 seconds at an 8/10 intensity level.
• 30 seconds at a 3/10 intensity level.
• Repeat for a total of 6-10 intervals
• 5-minute cool-down at a 3/10 intensity level.
7x L3 rest, L13 work
Have a long way to go before I can deadlift my bodyweight. Making slow progress, increasing some weights. Being conservative. One workout at a time.

Last edited by concetta27 : 06-16-2011 at 11:13 AM. Reason: fast
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  #20  
Old 06-17-2011, 02:17 PM
concetta27 concetta27 is offline
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Friday 6.17 23/84 Workout D
Metabolic Resistance Training Circuit Guidelines
Do not rest between exercises.
Rest 1 minute.
Repeat up to 3 more times.
1) KB 1-Arm Snatch–6 reps per side 12kg,12kg,12kg
2) Lateral Jump–6 reps per side
3) Double KB Front Squat– reps (3-0-1) 8kg/sd
4) Pullup–3 reps short of failure (3-0-1) machine assisted(60lb) 9,7,6
5) Turkish Get-up–5 reps per side 20lbDB, 8kg, 8kg
6) Piston Row–12 reps per side (1-0-1) 20lb/sd
7) X-Body Mountain Climber–10 reps per side (1-0-1)
8) Kettlebell Swing–20 reps 20kg
9) sub:close grip push ups–8-12 reps (2-0-1) 8,8,8
10) DB Biceps Curl–8-12 reps (2-0-1) 20lb/sd 8,8,8
Got thru 3x. Not easy, felt good to make it thru 3x. Dropped the weight in TGU's, form was sloppy.
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