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  #1  
Old 12-30-2009, 09:01 PM
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larmer larmer is offline
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Default Larmer Contest Seven Journal

Monday, December 28, 2009
Day 1 of 84

Entering Turbulence Training Transformation Contest No. 7.
Objective is to build muscle mass so I am focusing on lifting and eating lots of protein.
I am planning on using TT for Meatheads, Meatheads 2.0 and finally Jacked and Lean for Meatheads.

I will post some SMART goals in due course.

Keeping focus on eating enough protein will be a challenge.

Entering stats kg & cm

Age 50
Height 180
Mass 81.1 (178.8 lbs)
Neck 38.5
Chest 102
Waist 94
Hip 89.5
Arm Right Upper 33
Arm Right Lower 29
Leg Left Upper 53
Leg Left Lower 39 (I used the left leg as my right is slightly swollen due to an injury)
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Andrew
Niagara Falls, ON
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  #2  
Old 12-30-2009, 09:05 PM
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larmer larmer is offline
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Monday, December 28, 2009
Day 1 of 84

My first day of the 84 day Transformation Contest No. 7.
I am starting with TT for Meatheads from 2008. Since I have a minor leg injury I decided to start with an upper body routines. So I did workout B first

Workout B
Warm-up Circuit

Warm-up Superset
1A) DB Incline Press 6 reps using 66% of the weight you will use in real sets (2-0-1)
6 @ 35
1B) Barbell Row 6 reps using 66% of the weight you will use in real sets (2-0-1)
8 @ 60

Superset #1
1A) DB Incline Press 8 reps (2-0-1) 8 @ 55, 60, 60
1B) Barbell Row 10 reps (2-0-1) 2 x 8 @ 80, 90, 90
Rest 1 minute before repeating the superset 2 more times.

Superset #2
2A) Chin-up 12 reps (2-0-1) Two sets, Did two reps and then 10 lowering only reps. Surprised by lack of strength in my chin-ups.
2B) DB Chest Press 8 reps (3-0-1) 2 x 8 @ 60

Superset #3
3A) DB Fly 10 reps (2-0-1) 2 sets 10 @ 15
3B) DB Rear Deltoid Raise 10 reps (2-0-1) 2 sets 10 @ 15
Stretch at the end.
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Niagara Falls, ON
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  #3  
Old 12-30-2009, 09:08 PM
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larmer larmer is offline
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Day 1 of 84 Part Two

I gave my wife a Nintendo Wii and Wii Fit Plus for Christmas as she wants to work out at home. I have also decided to use it for myself. I have been doing a three exercise yoga routine first thing in the morning for the past month. I am now using the Wii Fit to do my yoga and I have expanded to seven exercises. It is nice to do it first in the morning with someone else even if it is a machine.

In the evening I attended a special fight practice about a 2 hour drive away (Kitchener, ON) and it was a challenge. My armour needs some repair and I need a new sword. So I had equipment problems. There were 6 of us there, four of them were Knights, and these are fighters in the top decile of all fighters. I am only in the top quartile so they are all better than me making it a challenge to fight them. Since I was the one who had traveled so far they had me hold the field and then lined up to each fight me. Win or lose I stayed on the field while they went off to rest. I think I did this for three cycles resulting in 12 tough fights. Each fighter brought a different style to the field too so it was both a physical and mental exercise. Wow. There was additional fighting before and after that so it was a good workout that evening.

I visited a friend afterwards who gave me a massage for an hour. I really needed the relaxation after what I had put my body through. Unfortunately the two hour drive home undid some of the benefit of that massage.
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  #4  
Old 12-31-2009, 12:50 PM
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Tuesday, December 29, 2009
Day 2 of 84

I was too tired and sore from the fight practice and late night that I decided to skip the gym. I got some good social support from fellow TT members on Twitter.

I did my yoga routine with the Wii Fit Plus and got some more physical activity with light snow shoveling. So that was my thirty minutes of fun activity.

In this contest I want to make sure I am getting some exercise in everyday.
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  #5  
Old 12-31-2009, 12:59 PM
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larmer larmer is offline
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Wednesday, December 30, 2009
Day 3 of 84

TT for Meatheads Workout A

I hate split squats

Fortunately my sore right calve muscle did not restrict me on this routine. Tonight the Y free weight area was busy and it slowed down my workout. I wish I was back at my old gym with two squat racks and two smith machines.

Warm-up Circuit

Warm-up Set
1A) Squat 8 reps using 66% of the weight you will use in regular sets (2-0-1) 8 @ 135
1B) DB Shrug 8 reps using 66% of the weigh you will use in regular sets (2-0-1) 10 @ 45

Superset #1
1A) Squat 8 reps (2-0-1) 2 sets 8 @ 185, 185, 190 Using the smith machine as the squat rack was occupied
1B) DB Shrug 8 reps (2-0-1) 2 sets 8 @ 75, 75, 80

Superset #2
2) DB Split Squat 8 reps per side (2-0-1) 3 x 8 @ 55

I hate split squats.
They are so tough no wonder CB puts them into his programs.

Superset #3
3A) DB Step-up 8 reps per side (1-0-1) 3 x 8 @ 35
3B) Stability Ball Roll-out 10 reps (2-0-1) 3 x 10

Good workout. It needs to go faster with greater intensity.

I hate split squats
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  #6  
Old 12-31-2009, 02:32 PM
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BritGrl1 BritGrl1 is offline
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Red face

I get the feeling you hate split squats.
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  #7  
Old 01-05-2010, 02:56 PM
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larmer larmer is offline
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Thursday, December 31, 2009
Day 4 of 84
I did the morning yoga routine on my Wii Fit Plus.


TT for Meatheads - Workout D
Warm-up Circuit

Warm-up Superset
1A) DB 1-Arm Shoulder Press 6 reps (2-0-1) 30 lb
No rest.
1B) Pull-up 3 reps (2-0-1) 3
Rest 1 minute and move on to Superset #1.

In the first two supersets no rest between exercises and one minute rest between supersets for 3 supersets per series.

Superset #1
1A) DB 1-Arm Shoulder Press 8 reps (2-0-1) 8 @ 45, 5 @ 45, 8 @ 45
1B) Pull-up 10 reps (2-0-1) 3 x Did 1 and then the lowering phase for 9 more
Superset #2
2A) Barbell Curl 8 reps (3-0-1) 8 @ 50, 50, 60
2B) DB Triceps Extension 8 reps (3-0-1) 8 @ 30, 30, 30

Superset #3
3A) DB Curl 5 reps using a weight you can do 8 times (1-0-1) 20 lbs
3B) E-Z Bar Triceps Extension 5 reps using a weight you can do 8 times (2-0-1) bar only @ 27 lbs
Complete 5 supersets without rest between exercises or supersets. Do NOT rest at all.

At the NYE I chatted with my meathead friend. She gave some advice on nutrition to my wife which should be useful.
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Andrew
Niagara Falls, ON
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  #8  
Old 01-05-2010, 03:04 PM
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Friday, January 1, 2010
Day 5 of 84

Today was an off day which was just as well as the gym is closed.

I did the morning yoga routine on my Wii Fit Plus and played outside in the snow with my Daughter. I am going to make sure that I do 30 minutes of physical activity on my off days. The yoga gives me 14 minutes so it is not hard to squeeze in a bit more. During the winter I am trying to get my Daughter out each day.
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Niagara Falls, ON
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  #9  
Old 01-05-2010, 03:08 PM
moreynolds moreynolds is offline
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Hey Andrew,

Welcome to TT, I'm thinking the combination of TT workouts, Wii-Yoga, and wielding swords around which I'm sure are pretty heavy, should help build that muscle mass in no time.. (ok, not so sure about the Wii Yoga thingy, but the rest for sure!!)

Good Luck....
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  #10  
Old 01-05-2010, 03:43 PM
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Quote:
Originally Posted by moreynolds View Post
Hey Andrew,

Welcome to TT, I'm thinking the combination of TT workouts, Wii-Yoga, and wielding swords around which I'm sure are pretty heavy, should help build that muscle mass in no time.. (ok, not so sure about the Wii Yoga thingy, but the rest for sure!!)

Good Luck....
Thanks. The TT Mass programs work. I had success with them in 2009 and I getting back onto them. Fighting (swinging swords) is the motivation to get to the gym so I can fight folks 30 years younger than me.

The yoga is to keep me flexible as I grow muscles so I can still swing a sword.

It is all fun.
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Andrew
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Last edited by larmer : 01-06-2010 at 03:25 AM. Reason: change 'find' to 'fight' I fight people younger than me not find them - embarrassing typo.
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