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  #21  
Old 02-04-2010, 12:38 PM
acmulv acmulv is offline
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Today will be day 2 of my new eating plan...basically extremely low carbs and little fruit. This should help my sugar levels and after one day I can feel and notice the difference. I will do workout B from Bodybuilding Bodyweight. I will probally go to another TT workout next week after just 3 weeks of this as I feel I want to use more muscle. Here it is:

Warmup- JJ 30, MC 30, PU 12, Squat 12, Stickups 10 x 2

1a- Pike PU 12,12,12
1b- Inverted Pull Downs 135,135,150 x 12
1c- Lunge Jumps 8 x3 per side

2a- 1 leg squats 12,10,8
2b- Underhand inverted row 20x3
2c- Decline close grip PU 25,22,20

3a- Deep Step Up 15 per leg x 3
3b- PU 15 x 3
3c- 1 leg ball curl 12,10,10 x3 each leg
3d- Ball JK 20 x 3

Eating today is:

Break--Egg Whites , Morningstar meatless sausage, Protein and flaxseed , coffee
snack - Larabar
lunch - Turkey 4 oz with salad, tomotes , cheese, carrots, orange
snack - protein drink w/water , green tea
dinner - chicken 6 oz with a veggie mixed salad
snack- protein drink
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  #22  
Old 02-08-2010, 01:03 PM
acmulv acmulv is offline
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Join Date: Jul 2008
Posts: 212
Default Day #39 of 84

I had a decent weekend but definetely ate too much yesterday for the Super Bowl. I ate good foods ( Almonds, Peanut Butter, Apples) but nevertheless ate too much. Like the PREZ said got to burn it off today. I am switching programs after three weeks and moving on to the new TT adrenaline WO. I love a new challenge and this seems like a good one. I will do WO "A" today and report back as to how it went.
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  #23  
Old 02-09-2010, 03:31 PM
acmulv acmulv is offline
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Day #40 of 84

Almost the 1/2 way mark and I am feeling good. No more eating after dinner this week. I have been eating good but feel that maybe the handfull of almonds before bed are not needed. Well today is Workout B from TT Adrenalone WO and it is :

1) foam rolling
2) overhead squat 10
3) Chest Stretch 30 sec
4) stick ups - 10
5) 1 leg hip ext - 10 side
6) plank 60 sec
7) side plank - 30 sec each side
8) WYT - 10 each
9) Lower body stretch
10) upper body stretch

Nice to have a program for the off day!

Here is my food for the day:

Breakfast- 1 cup egg whites. 2 morningstar meatless sausage patties, banana
snack- protein shake w / water and green tea
lunch - larabar, turkey meat 4oz, cheese, NF yogurt, apple
snack- carrots, cottage cheese, green tea
dinner 6oz chicken grilled, salad with loads of veggies and avocado, sweet potato

Keep it going everyone. This s about where I have fallen the past two TT contests so its time to get even more focused!!!!!!
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  #24  
Old 02-11-2010, 01:33 PM
acmulv acmulv is offline
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Wednesday Day #42 of 84 did workout day 3 of TT Adrenaline and here it is:

Warmups

1A- Lunge Jumps 8x3 each leg
1b- Inchworm 6x3 that was different
1c- DB 1 arm Swing 15,17.5, 20 lbs x 10 per arm

2a- Bulg Sp Sq 1 1/2 reps 10 x3 per side
2b- Ball JK - Pushup Combo- 15 x3 Those are tough!!@!
2c- DB Swing 35, 35, 40 x 15-12-12 Could not do 20 I will lower weight next time around

3a- SHELC 15x2
3b- Ball JK Plank - 60 sec x 2
3c- Shuttle sprint on Bike- Could not do these in my gym as there is no room so I went onto the bike and did 10 sec max with 20 sec recovery x 6

Great Workout!
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  #25  
Old 02-16-2010, 02:25 PM
acmulv acmulv is offline
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Day 47 of 84.....Did workout A of Adrenaline WO yesterday. My food intake was pretty bad over the long weekend as I had popcorn one night and overate in general. Back to it today and know that it is one day at a time. Here's yesterdays workout and todays

Warmups- Pr Squat 12, Arm Crosses 10 each way, CG Pushup 8, Stickups 10, Leg Swings 10, Spiderman Climbs 8 each leg x two times through

1a- DB Chest Press 55, 65, 75 x 8
1b- Chiups - 10,8,8
1c- Sprint Burst x 3

2a- Pike Pushup 15x3
2b- Seated Rows 120, 135,150 x 10
2c- Jumps 15 x3

3a- Dips knee ups 12 x3
3b- DB rear Delt raise 12.5,15,17.5 x 10
3a- Sprints 5sec with 10 sec rest x 3

Todays workout:
Foam Rolling - lower upper legs
Pr Squats - 10
Pushups - 10
1 leg lower back raise - 10
Plank - 60 sec
Side Plank - 30 sec
1 leg toe touches- 10 each leg
Bicycle Crunch - 20
Med Ball Chop - 10
Calf Raise - 10 each leg
Ball Y & T

Through Twice and finish with 10 minutes on Bike
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  #26  
Old 02-18-2010, 12:44 PM
acmulv acmulv is offline
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Did workout B of Adrenaline TT yesterday. I have also been following Dr Bernstein Meal Plan and it went great yesterday. It is very low carbs about 30g per day. We will see. Here is the workout

Warmups- pr squats 12, arm crosses 10 per side, cg Pushups 8, Pr Lunge 8 per leg, leg swings 10 per leg, stickups 10, Duck Unders 6 per leg, spidy climb 8 per leg- That felt like a workout after two rounds!

1a- DB Split Sq 35,40,45lbs x8
1b- Inchworm 6x3
1c- 1 arm DB Swing 15, 17.5 , 20lbs x 15,12,10

2a- Bulg Split Sq 15, 12 , 12
2b- Ball Jack Nife - PU Combo 15x 3
2c- DB Sing 35,40,40 x 20,18,15

3a- SHELC 15 x2
3b- Ball JK Plank 60 sec x 2
3c- % meter sprints 10sec/15 sec rest x 6

I only made it through two reps in C as I was wiped out and had to get back to work.

Today is recovery Circuit

Foam Roll
Overhead Sq- 10 Chest Stretch - 30 sec
Stick Up - 10
1 leg hip ext - 10 per side
plank - 60 sec
side plank - 30 sec per side
WYT- 10 each
Lower and upper body stretch

2 rounds and tthe foam rolling feels great to my legs!
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  #27  
Old 02-19-2010, 05:05 PM
acmulv acmulv is offline
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Today is workout day #5 week 2 of adrenaline TT workout. I went to USD vs St MAry College BBALL game last night so did not work out but did foam roll and stretch. My legs are sore from Wednesday WO. Here is the challenge

Warmups

Sprint 15 sec on treadmill
Pushups 35
sprint
Pull Up 10
sprint
ball JK 20
ball 1 leg curl 6 each leg
sprint ball plank 30 sec
db swing 35lbs x15

did this twice and finished with 18 pushups and 6 pullups

WORKED!!!!!!
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  #28  
Old 02-23-2010, 02:37 PM
acmulv acmulv is offline
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Today is Day 54 of 84. 30 days left and my workouts have been good but nutrition is average. I have not gianed nor loss any weight but then again I am in decent shape to begin with so its not all about weight for me. I did want to get down to 200 pounds though. So with 30 days to go and 6 pounds to lose I am commiting to low carbs and no eating after 7pm for the next 30 days and lets see what can happen. I will also do extra HIIT after my workouts to help the weight loss. Here is yesterdays and todays WO:

2/22/10

Warmups

1a- DB Chest press 60/70/80 lbs x 8
1b- Chinups - 8/8/7
1c- Sprints x3 x3

2a- Pike Pushup 15 x 3
2b- Seated Row 120/135/150 x 12
2c- Jumps 12 x 3

3a- Dips with Knee Up - 15/12/12
3b- DB Rear raise 15/17.5/20 x 12
3c- sprints x 3 x 3

Finished with toe touches 20 x 2 and stretching

Today 2/23/2010

Foam Roll
OH SQ- 10 x 2
Chest Stretch x 2
Stick Up - 10 x 2
1 leg hip ext - 10 per leg x2
plank- 60 sec x2
side plank - 30 sec per side x 2
WYT on Ball - 10 each
Leg Stretch Upper Body Stretch
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  #29  
Old 02-24-2010, 03:33 PM
acmulv acmulv is offline
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Day 55 of 84 and did workout C from Adrnaline today. Eating was spot on yesterday as well as so far today.

Warmups- BTW these warmups are like a workout!

1a- DB Split Sq- 40,45,50 x 8
1b- Inchworm 6x3
1c- 1 arm swing 15,17.5 20 x 10 per side

2a- Bulg split sq 10 x 3 per leg
2b- SB Jackknife PU 15 x 3
2c- KB Swing 30,35,40 x 20

3a- SHELC 15 x 3
3b- SB JK PLANK - 60
3c- Sprint 8 sec x3 x 3
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  #30  
Old 02-26-2010, 06:23 PM
acmulv acmulv is offline
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Did TT Adrenaline workout Day 5 today and it was fun

warmups


Sprint
Pushups 35 - 32
Sprint
Pullups 10-9
sprint
Ball JK 15
Ball 1 leg curl 6 each
sprint
split sq-10
ball plank 30 sec
sprint

two circuits

then 30 pushups and 8 pullups to finsish in 27 minutes....great workout and pretty quick as well
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