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  #31  
Old 03-01-2010, 06:24 PM
acmulv acmulv is offline
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Day 60 of 84.

Wow this is the last 4 weeks and I feel as though Iam not in it to win it. I still can look good but I have missed the mark diet wise again. Well I will give it all I can these last 4 weeks and atleast finish with respect. Her is todays workout of TT Adrenaline workout A:

Warmups

1a- DB Bench Press 60, 70, 80 x 8
1b- Chinups 10,10, 8
1c- sprints

2a- Pike PU- 15 x3
2b seated row 120, 135,150 x 12
2c- jumps 12x3

3a- dips 15 x 3
3b- rear delt raise 15,17.5,20 x 12
3c- sprints

My wife said to me yesterday that it seems like I am not working out as much this time around and she is right. I am just doing the TT workouts and not doing as much other stuff like surfing, running, biking volleyball and what not on the weekends. Perhaps that is why I am feeling the way I am right now.
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  #32  
Old 03-01-2010, 09:36 PM
shandajoy shandajoy is offline
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AC,
Make these last 4 weeks count. You can do a lot in four weeks if you stay strong. Looking forward to good results from you.

Joel
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  #33  
Old 03-03-2010, 07:33 PM
acmulv acmulv is offline
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Day 62 of 84 and I will do TT adrenaline workout C today:

Warmup

1a- Db Split Sq 35,40,45 x 8
1b- Inchworm 6 x 3
1c- DB 1 arm swing 20,22.5,25 x 10

2a- Bulg 1 1/2 sq 10 x3
2b- Ball JK PU Combo 15 x3
2c- DB Swing 27.5/30/35 x20

3a- SHELC - 10 x 3
3b- Ball JK- 60 sec x 3
3c- sprints x3x3

Good workout and may play some volleyball later tonight as well!
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  #34  
Old 03-05-2010, 12:49 PM
acmulv acmulv is offline
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I played Volleyball on Wednesday night and was about as sore as I can remember. It was a good sore but all the jumping and hitting definetely put a slight strain on this 40 yr old body! I skipped the off day Wo yesterday but did alot of foam rolling and stretching.

Here is todays workout E:

Warmups

sprints
pullups 10x2
sprints
pushups 35,30
sprints
ball jackknife 15x2
1 leg ball curl 10x2
sprint
x body MC 10 x2 per side
split sq 10 x2
sprint
ball plank - 30 sec x 2
KB Swing 30,35 x10

Pullups 8
Pushups 29

Took me 27 minutes to finish. Time to recover
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  #35  
Old 03-09-2010, 06:53 PM
acmulv acmulv is offline
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Day 68 of 84...

I did Workout A from TT Adrenaline yesterday and felt great. Diet was OK over the weekend and will finish Adrenaline this week and start a new TT workout next week to wrap up the contest.

Warmups- Pr Sq 10, CG PU 10, Arm Crosses 10, Pr Lunge 10 each leg, duck unders 6 each, leg swings 10 each leg, Spidy Climb 8 b each leg

1a- Bench Press 145 x 6 , 185x8, 185x8, 205x7
1b- Chinups 10,9,8
1c- sprints 3 x 3

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

3a- Dips 15 x 3
3b Leg Raises 15 x 3
3c- DB Rear Shoulder raise 17.5, 20, 22.5 x 10

Finished with Bike 10 minutes and some Bicycle Crunches

Today i will do workout B:

FOAM ROLL
CHEST STRETCH
PRISONER SQUAT 10 X 2
STICK UPS 10 X 2
1 LEG HIP EXT 10 X 2 EACH LEG
CG PUSHUPS 10 X 2
PLANK ON BALL 60 SEC X 2
SIDE PLANK 30 SEC EACH SIDE X2
LEG STRETCH
UPPER BODY STRETCH ( SHOULDERS , ARMS, ELBOWS)
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  #36  
Old 03-10-2010, 09:43 AM
shandajoy shandajoy is offline
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Nice work on the weights, AC. Your bench press, chinup, and row numbers look good. I'm not doing TT Adrenaline, but it looks like you and I are at about the same strength level on some of these exercises. Finish strong!

Joel
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  #37  
Old 03-10-2010, 12:12 PM
acmulv acmulv is offline
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Day 69 of 84

Today is Workout Day 3 or B from Adrenaline. Hers it is

warmups

1a-DB Split Sq 40,45,50 x 8 side
1b- Inchworm 6 x 3
1c- DB 1 arm swing 17.5,20,22.5 x 10 each arm

2a- Bulg Split Sq 1 1/2 10x 3 per leg
2b- SB JK Pushup 15 x 3
2c- KB Swing 30,35,40 x 20

3a- SHELC 15 x 3
3b- SB JK Plank - 60 sec x 3
3c- Sprints 3 x 8sec/12 sec rest x3

Breakfast - Egg white omelot with cheese, meatless sausage
snack- Protein drink
lunch - Salad with veggies and avocado/ turkey, yogurt with strawberries
snack- cottage cheese
post workout - protein powder
dinner- salad with chicken
snack- apple w 1 tspn peanut butter
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  #38  
Old 03-11-2010, 09:31 AM
shandajoy shandajoy is offline
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Hey AC, I use All The Whey protein, and I get it from DPS (http://www.dpsnutrition.net/get_by_317.htm). I use the blend ($30 for 5 lb) for my morning and night shakes, and I use the isolate ($40 for 5 lb) for my workout drinks. It's pretty good protein for cheap price.

Joel
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  #39  
Old 03-12-2010, 11:22 AM
acmulv acmulv is offline
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Thanks Joel!

Today is Day 71 of 84. I will do workout C today from Adrenaline. Here it is

warmups

1- Sprint - 15 sec
2- Pushups - 35
3- sprint
4- Pullups - 10
5- sprint
6- Ball JK - 20
7- Ball 1 leg curl - 6 per leg
8-sprint
9- x body MC - 10 per side
10- spl squat- 10 per leg
11- sprint
12- ball plank - 30 sec
13- DB Swings 20lbs - 15

went through the first time in 25 minutes and the second time in 28 minutes and finished with 25 pushups and 9 pullups. Wiped out!
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  #40  
Old 03-25-2010, 12:20 PM
acmulv acmulv is offline
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Day 84 of 84...Well I finished the TT contest, however not in a great way. I was on vacation last week to Cabo San Lucas and only dod 2 TT workouts and then ate way too much. Not a great way to finish nutrition wise but I do have a great tan for my photos and got right back to it yesterday doing TT Big 6 Circuit advanced WO A. I dont think I've lost any weight over the past 12 weeks but once again I did learn alot about myself. Namely that I love food, that I am already in decent shape to begin with, that the last 10 pounds are the toughest and nutrition counts for 95% of it. And finally that 12 weeks is a long period of time. It sounds like nothing but living through the last 12 weeks I can say alot of life stuff happened some good and some bad. The trick is to stick with it regardless of the setbacks or failures. Your only as good as your next workout. Anyway I will take my pics tonight and write my essay over the next few days. Good Luck to all of you still going and try to stay good over the last few weeks!

Yesterday workout

Jumps 6 x3
Deadlift 135, 155, 185 x 12
Barbell Military Press 70,80,90 x 10
Pullups 10 x 3
Barbel Lunge 65,70,75 x 10
Side Plank with DB Lat raise 15 ,17.5 20x 10

Finished with Interval A on Treadmill
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