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  #21  
Old 07-21-2012, 03:37 PM
ekuhn ekuhn is offline
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Posts: 32
Default TT 2K10 Hardcore Workout Week 3 & 4

It has been a long time since I posted on here but I have been doing well with my workouts even though things at work and in my personal life have been a little crazy lately. I know that working out for me is the best stress relief and keeps me acting like a normal human being!!

Here is the stuff for weeks 3 & 4

Week 3 (July 9 through 15)

Workout A (July 10)

Warm-up Superset
1A) Vertical Jump - 1 rep
1B) DB Chest Press - 5 reps using 50% of the weight used in your “real” sets (15 lb)
1C) DB Reverse Lunge - 5 reps per side using 50% of the weight used in your “real” sets (10 lb)
2A) Pulldown - 2 reps; 50 lb

1A) Vertical Jump - 3 reps; bodyweight
1B) DB Chest Press - 8 reps; 30 lb
1C) DB Reverse Lunge - 8 reps per side; 24 lb
1D) Stability Ball Plank - 45 sec hold; bodyweight
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

2A) Pulldown - 10 reps; 60 lb
2B) Close Grip Pushups - 8 reps; bodyweight
2C) DB Row - 12 per side; 15 lb
2D) Cross-Body Mountain Climber - 10 per side; bodyweight
2E) DC Rear Deltoid Raise - 10 reps; 10 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

Interval Training (10 intervals total in week 3) on elliptical

5 minute warmup
24 second interval at 8/10 or 9/10 intensity level
36 second interval at 3/10 intensity level
5 minute cooldown

Workout B (July 12)

Warmup Superset 1A through 1F using 9 lb Bodybar

1A) Romanian Deadlift - 6 reps; 18 lb Bodybar
1B) Hang Clean - 6 reps; 18 lb Bodybar
1C) Front Squat - 6 reps; 18 lb Bodybar
1D) Military Press - 6 reps; 18 lb Bodybar
1E) Squat - 6 reps; 18 lb Bodybar
1F) Forward Lunge - 6 reps per side; 18 lb Bodybar
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

2A) Bent Over Row - 10 reps; 18 lb Bodybar
2B) Spiderman Climb Pushup - 4 reps per side; bodyweight (only 1 set)
Pushup - 10 reps; bodyweight (2 sets)
2C) 1-Leg Stability Ball Leg Curl - 10 per side; bodyweight
• Rest 1 minute & repeat 2 more time for a total of 3 supersets

3A) DB Incline Chest Press - 5 reps; 30 lb
3B) DB Split Squat - 5 reps; 30 lb
3C) Stability Ball Pike - 5 reps; bodyweight
• Rest 1 minute & repeat 4 more time for a total of 5 supersets

Workout C (July 14)

1A) Depth Jump - 6 reps; bodyweight
1B) Deadlift - 8 reps; 18 lb Bodybar
1C) Pushup - 6 reps; bodyweight
1D) Get-up - 6 per side; 3 lb
• Rest 1 minute & repeat 1 more time for a total of 2 supersets

2A) 1-Leg Bench Squat - 10 reps per side; bodyweight
2B) Renegade Row - 8 reps per side; 10 lb
2C) Pushup with Hands on Ball - 4 reps; bodyweight
2D) Stability Ball Rollout - 8 reps; bodyweight
• Rest 1 minute & repeat 2 more time for a total of 3 supersets

3A) Burpee - 10 reps; bodyweight
3B) Cross-Body Mountain Climber - 8 per side; bodyweight
• Rest 1 minute & repeat 2 more time for a total of 3 supersets

Interval Training (7 intervals total in week 3)

5 minute warm-up
36 second interval at 8/10 intensity level
54 second interval at 3/10 intensity level
5 minute cooldown
Week 4 (July 16 through 21)

Workout A (July 17)

Warm-up Superset
1A) Vertical Jump - 1 rep
1B) DB Chest Press - 5 reps using 50% of the weight used in your “real” sets (15 lb)
1C) DB Reverse Lunge - 5 reps per side using 50% of the weight used in your “real” sets (10 lb)
2A) Pulldown - 2 reps; 50 lb

1A) Vertical Jump - 3 reps; bodyweight
1B) DB Chest Press - 8 reps; 30 lb
1C) DB Reverse Lunge - 8 reps per side; 24 lb
1D) Stability Ball Plank - 45 sec hold; bodyweight
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

2A) Pulldown - 10 reps; 60 lb
2B) Close Grip Pushups - 8 reps; bodyweight
2C) DB Row - 12 per side; 12 lb
2D) Cross-Body Mountain Climber - 10 per side; bodyweight
2E) DC Rear Deltoid Raise - 10 reps; 6 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

Interval Training (12 intervals total in week 4)

5 minute warmup
24 second interval at 8/10 or 9/10 intensity level
36 second interval at 3/10 intensity level
5 minute cooldown

Workout B (July 19)

Warmup Superset 1A through 1F using 9 lb Bodybar

1A) Romanian Deadlift - 6 reps; 18 lb Bodybar
1B) Hang Clean - 6 reps; 18 lb Bodybar
1C) Front Squat - 6 reps; 18 lb Bodybar
1D) Military Press - 6 reps; 18 lb Bodybar
1E) Squat - 6 reps; 18 lb Bodybar
1F) Forward Lunge - 6 reps per side; 18 lb Bodybar
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

2A) Bent Over Row - 10 reps; 18 lb Bodybar
2B) Pushup - 10 reps; bodyweight
2C) 1-Leg Stability Ball Leg Curl - 10 per side; bodyweight
• Rest 1 minute & repeat 2 more time for a total of 3 supersets

3A) DB Incline Chest Press - 5 reps; 30 lb
3B) DB Split Squat - 5 reps; 30 lb
3C) Stability Ball Pike - 5 reps; bodyweight
• Rest 1 minute & repeat 4 more time for a total of 5 supersets

Workout C (July 20)

1A) Depth Jump - 6 reps; bodyweight
1B) Deadlift - 8 reps; 18 lb Bodybar
1C) Pushup - 6 reps; bodyweight
1D) Get-up - 6 per side; 3 lb
• Rest 1 minute & repeat 1 more time for a total of 2 supersets

2A) 1-Leg Bench Squat - 10 reps per side; bodyweight
2B) Renegade Row - 8 reps per side; 10 lb
2C) Pushup with Hands on Ball - 4 reps; bodyweight
2D) Stability Ball Rollout - 8 reps; bodyweight
• Rest 1 minute & repeat 2 more time for a total of 3 supersets

3A) Burpee - 10 reps; bodyweight
3B) Cross-Body Mountain Climber - 8 per side; bodyweight
• Rest 1 minute & repeat 2 more time for a total of 3 supersets

Interval Training (8 intervals total in week 4) on recumbent bike

5 minute warm-up
36 second interval at 8/10 intensity level
54 second interval at 3/10 intensity level
5 minute cooldown
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  #22  
Old 07-21-2012, 07:38 PM
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Jollybeggar Jollybeggar is offline
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Posts: 799
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Glad you're doing well and finding exercise a creative way to release stress. Very impressed with your workouts too. It must take you 45min to type all that in your thread post

Keep at it, only a month to go.....ekuhn...ekuhn...ekuhn...ekuhn! (That's supposed to represent the masses chanting your name in honor). Doesn't translate well on paper....
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“You can’t always be the fastest or the strongest, but you can always try the hardest.” - sign in Jay Ferruggia's Renegade Gym
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  #23  
Old 07-22-2012, 06:40 AM
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RobB RobB is offline
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Join Date: Feb 2007
Posts: 11,557
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things at work and in my personal life have been a little crazy lately. I know that working out for me is the best stress relief and keeps me acting like a normal human being!!


A very true statement. Good luck and welcome back to the fray......errrrrr..forum! Rob
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  #24  
Old 07-23-2012, 05:47 PM
ekuhn ekuhn is offline
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Well I actually copy and paste the text from the pdf... it is WAY easier that way!
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  #25  
Old 07-23-2012, 09:53 PM
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Jollybeggar Jollybeggar is offline
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Quote:
Originally Posted by ekuhn View Post
Well I actually copy and paste the text from the pdf... it is WAY easier that way!
Smart....good thinking.
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“You can’t always be the fastest or the strongest, but you can always try the hardest.” - sign in Jay Ferruggia's Renegade Gym
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  #26  
Old 07-26-2012, 06:40 AM
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allbruteforce allbruteforce is offline
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Posts: 297
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It's great that you're keeping up such an awesome level of training while life gets hectic. Keep it up, only a month to go.
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  #27  
Old 07-26-2012, 09:12 PM
ekuhn ekuhn is offline
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Posts: 32
Default Question about Calf Jumps in TT Transformation Workout

Is there a video with Calf Jumps on the TT website? Or maybe on youtube?

Thanks in advance for any help!

Elizabeth
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  #28  
Old 07-27-2012, 08:54 AM
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Jollybeggar Jollybeggar is offline
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Quote:
Originally Posted by ekuhn View Post
Is there a video with Calf Jumps on the TT website? Or maybe on youtube?

Thanks in advance for any help!

Elizabeth
http://youtu.be/MlVYw3f3ptQ
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“You can’t always be the fastest or the strongest, but you can always try the hardest.” - sign in Jay Ferruggia's Renegade Gym
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