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  #11  
Old 08-22-2014, 02:16 PM
Craig Ballantyne's Avatar
Craig Ballantyne Craig Ballantyne is offline
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Awesome, you are an inspiration!

Quote:
Originally Posted by craig.mitch316 View Post
What an awesome challenge you have laid out for yourself. My Handstand Push-Ups could do with a little more work. I have decided to join in, over the next 12 weeks I will concentrate at perfecting my Front and Back Lever so I am able to hold these moves for more than a couple of seconds at a time.

Best of luck with the challenge ahead, Craig.
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  #12  
Old 08-22-2014, 02:16 PM
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Craig Ballantyne Craig Ballantyne is offline
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You've made the right choice with HWR ... b/c of its convenience.

Stay in touch!

Quote:
Originally Posted by Rockstar View Post
I am starting my first Transformation contest and going to figure out my own milestones over the weekend. I am looking to do one of the bodyweight programs as well (lots of challenge - actually heading to your home - Canada - this coming week. Trying to decide between HWR and the 6-month bodyweight program - thoughts?
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  #13  
Old 08-22-2014, 02:19 PM
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Craig Ballantyne Craig Ballantyne is offline
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The master BK in the house!

That is a serious workout.

Wowzers. Nice.

Quote:
Originally Posted by BrianK View Post
Don't worry boss! I'll jump in on this challenge with you

Here was my starting workout today ( and boy was it a tuff one)

313- squats
209-push-ups
63- trx rows
32- burpees
42- pull-ups
7- hand stand push-ups
32 - chin-ups

Tomorrow is gonna feel excellent

Thanks for the challenge cb!
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  #14  
Old 08-22-2014, 02:22 PM
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Craig Ballantyne Craig Ballantyne is offline
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Friday:
Alright, my legs are still sore from barbell squats, and also from yesterday's squats, but today was more squats on the road to 33,333 reps.

This first group was done in a circuit...and the rep numbers are broken out over 5 rounds.
Squats – 331 (done while holding hockey stick overhead for OH squats)
Decline Pushups – 131
Burpee – 30
Row – 30
TBX – 100
Ab Wheel – 60

Then I added this superset with reps broken up over 2 rounds:
Pullups – 10
Box Jump – 20

Today's Kickbutt Mindset Tips:
1) Get up 15 minutes earlier every week until you are getting up at 5am every day.
2) Spend 5 minutes in Big Thinking, 5 minutes in preparing your day, and 5 minutes in meditation/gratitude.
3) At the end of each day, identify your number one priority and attack that first thing the next morning.

Time to get back to TT articles...including Monday's free workout. Until then, make sure to get your paper and enter the FREE TT Transformation Contest here - http://turbulencetrainingcontest.com/rules.shtml

Stay strong,

Craig Ballantyne, CTT


***
12 week cumulative total:

15,000 Bodyweight Squats
  • 632
10,000 Pushups
  • 431
3,000 Bodyweight Rows
  • 130
2,000 Pullups
  • 43
1,500 Burpees
  • 55
1,500 Chinups
  • 0
333 Handstand Pushups
  • 11
= 1402/33,333 reps
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  #15  
Old 08-23-2014, 12:42 PM
Radz Radz is offline
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Hey Craig ---- so are you going to set or circuit your 33,333 program? Wondering what your approach to it will be!

Thanks!!!
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Getting lean and ripped in 2014!

Mark
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  #16  
Old 08-23-2014, 01:46 PM
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Craig Ballantyne Craig Ballantyne is offline
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Great workout today (deadlifts, bench press, bodyweight squats, pushups, & chin-ups).

BW 33,333 Progress
- 100 squats
- 100 pushups
- 42 chinups
- 9,999 crunches. LOL.

Now off to the big CNE fair in Toronto. Don't forget...Hope YOU are having a great weekend, too.

Make sure to get your paper and enter the FREE TT Transformation Contest here - http://turbulencetrainingcontest.com/rules.shtml

Here's the view from my hotel of the Blue Jays stadium and CN Tower and the new Toronto Aquarium.




Today's Kickbutt Mindset Tip:
The key to having the freedom to do what you want at night is to win your day through structure in the morning. More structure in your day = More freedom in your life.

Get up early. Be prepared with 2 solutions for every obstacle. Know your #1 priority. Attack it head on. Prepare for the rest of your day. Follow the script. Win your morning. Own your day. Control your life. Achieve what is important to you.

You CAN - and WILL - do it. I believe in you. I've seen too many people from all walks of life overcome incredible hardships to reach their goals. I know it is possible for all of us. Let's go! Stay strong and keep on pushing on!

Craig
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***
12 week cumulative total:

15,000 Bodyweight Squats
  • 732
10,000 Pushups
  • 531
3,000 Bodyweight Rows
  • 130
2,000 Pullups
  • 43
1,500 Burpees
  • 55
1,500 Chinups
  • 42
333 Handstand Pushups
  • 11
= 1644/33,333 reps
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  #17  
Old 08-24-2014, 12:39 PM
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Craig Ballantyne Craig Ballantyne is offline
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BW hotel room and hotel gym circuit today at the Toronto Ritz-Carlton. Gotta love hotels that also have private residences attached because the hotel gyms end up bigger and better (even if they are filled with Technogym equipment - even the box for box jumps was Technogym!?!?!). Circuit went like this:

Exercise - Total reps to add to 33,333 challenge
1) Bodyweight Squats - 300 reps (including prisoner squats below)
2) Pushups - 100 (including close-grip below)
3) Bodyweight Rows (overhand) - 60 (including underhand below)
4) Total Body Extensions
5) Close-Grip Pushups
6) Box Jumps
7) Prisoner Squats
8) Bodyweight Rows (underhand)

And last night I walked around the CNE (Toronto's big 'state fair') after an amazing dinner of lamb chops at a place called Fat Pasha.

Great weekend.

(4 photos)







Like





















Curious about about how Turbulence Training is different from bodyweight workouts, P90X, Insanity, and Zumba? Try this free TT workout video
- http://www.earlytorise.com/free-turb...workout-video/

Today's Kickbutt Mindset Tip:
Be clear about your goals. You must know what you are willing to do – and NOT willing to do – in order to succeed. Review your environment. Remove the negatives, eliminate the temptations, and support the positives.

Add more of what works, eliminate what doesn't. No excuses.

You still have BIG projects to finish in 2014. Identify your #1 priority. Work on these 1st thing in the morning, every morning, 7 days a week. Set a deadline for its completion. Hold yourself accountable. Get it done.

No excuses.

"Regardless of what is going on around you, make the best of what is in your power." - Epictetus

Push,

Craig Ballantyne, CTT


***
12 week cumulative total:

15,000 Bodyweight Squats
  • 1032
10,000 Pushups
  • 631
3,000 Bodyweight Rows
  • 190
2,000 Pullups
  • 43
1,500 Burpees
  • 55
1,500 Chinups
  • 42
333 Handstand Pushups
  • 11
= 2104/33,333 reps
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  #18  
Old 08-25-2014, 11:27 AM
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Craig Ballantyne Craig Ballantyne is offline
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Back to the basement today. Oh, the dirty, dirty basement and the torturous workouts we do down there.

Actually, it's really clean. haha. But the workout was still tough.

The bodyweight battle began in the basement today...

Exercise (total reps completed) = 467 reps to add to the 33,333 challenge

1A) Pullups (37)
1B) Elevated Pushups (100 - 50/side)
1C) Squats (200)
1D) Pushups (50)
1E) Lunges (50/side)

Then it was back up to the garage.

2A) Handstand Pushups (10)
2B) TRX Rows (50)
2C) Burpees (20)

3A) Powerblock Chest Press - 1 set to failure
3B) Powerblock 1-Arm Rows - 1 set to failure

60 minutes from start to finish including a 20-minute mobility session to start and 5-minutes of yoga to finish.

Tomorrow is Barbell Squats and then a day off on Wednesday.

BTW, yesterday was a recovery bodyweight workout. It really helped.

Want more bodyweight workouts? NO-equipment? NO problem. Try this free bodyweight HWR sample workout. It's fun, fast, and free
- http://www.homeworkoutrevolution.com/freeworkout/

You can even use it to win my money in our Transformation Program.

NO other transformation contest is like this...
- http://www.transformationcontest.com/

- Sign up is FREE
- You don't need a gym membership
- No program purchase required
- No special meals or pre-packaged dinners

PLUS you get a chance at winning MY money! Click here for the rules and how you can sign up today
=> http://www.transformationcontest.com/

Today's Kickbutt Mindset Tip:

Found this in the Robb Report of all places...

“Patton was dyslexic. Eisenhower was dirt poor. Churchill had horrendous depression problems, and drinking was a factor. FDR was crippled. An awful lot of people in World War II focused on what they were able to do. It’s about rising to the challenge, and about what you can do, not what you can’t. It’s important to emphasize that.” – Ken Rendell, owner of the Museum of World War II, Natick, Massachusetts

Now some harsh truth...

People will try to sabotage your day, your diet, and your determination. Do not let this happen. Identify all the obstacles that they want to impose and then create at least two solutions for each.

The best way to deal with them is to stand up and simply say no and to avoid being around them. Stay out of sight when you know they will come around desiring you to do their bidding.

Each occasion that allows you to say “NO” helps you build strength, no matter how small the victory. You must develop coping strategies. You must remember what really matters.

Write down your Rules and Priorities in life. Have them visible when the temptations come a calling. Remember what REALLY matters. The saboteur is easily defeated when you are able to show even a modicum of a strong will.

Do not back down. Stay strong and keep on pushing on! Never, ever give up on what is important to you. I believe in you. You CAN do it!

Time to get started,

Craig Ballantyne


***
12 week cumulative total:

15,000 Bodyweight Squats
  • 1232
10,000 Pushups
  • 781
3,000 Bodyweight Rows
  • 240
2,000 Pullups
  • 80
1,500 Burpees
  • 75
1,500 Chinups
  • 42
333 Handstand Pushups
  • 21
= 2571/33,333 reps
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  #19  
Old 08-25-2014, 11:32 AM
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Craig Ballantyne Craig Ballantyne is offline
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Here are my goals, my progress, and what I need to average each week:
***
12 week cumulative total:

15,000 Bodyweight Squats
  • 1232
  • Average per week to hit goal: 1250 - On track!
10,000 Pushups
  • 781
  • Average per week to hit goal: 833 - On track!
3,000 Bodyweight Rows
  • 240
  • Average per week to hit goal: 250 - On track!
2,000 Pullups
  • 80
  • Average per week to hit goal: 167 - Way behind!!!
1,500 Burpees
  • 75
  • Average per week to hit goal: 125 - Way behind!!!
1,500 Chinups
  • 42
  • Average per week to hit goal: 125 - Way, way, way behind!!!
333 Handstand Pushups
  • 21
  • Average per week to hit goal: 27 - Behind!!!
= 2571/33,333 reps
  • Average per week to hit goal: 2778 - On Track...kind of!
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  #20  
Old 08-25-2014, 11:46 AM
TotalFit TotalFit is offline
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Join Date: Feb 2014
Posts: 7
Thumbs up Challenge Accepted - With modifications

I like your challenge and will get started Wednesday and register for the 12 week challenge.

I'm obviously not at the same level of fitness as you are, so I would like opinions on the modifications I have made below:

Over the next 12 weeks I'm going to do 15,010 bodyweight reps, broken down like this:

7,500 Bodyweight Squats
4,200 Pushups
1,500 Bodyweight Rows
550 Pullups - I can max at 5 pullups right now.
700 Burpees
550 Chinups - See pullups above.
10 Handstand Pushups - I took this way down, because I've never done 1 HPU. If I get 10 in 12 weeks I'll be stoked!

In order to accomplish this, I see your daily workouts and plan to cut in 1/2 the reps that you are recommending. So for my first workout (probably Wednesday, because I did a workout today) it would look like this:

The 770 Rep Bodyweight Circuit Workout

1) Bodyweight Squats - 25 reps
2) Regular Pushups - 10 reps
3) Pullups - 3-4 reps
4) Handstand Pushups - 1 reps
5) Burpees - 5 reps
6) Bodyweight Row - 10 reps
7) Close-Grip Pushups - 10 reps
Repeat 5-6 times (if possible)

Does that look like a good plan?

Thanks,
Charles
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