My transformation journal

[Starbuck1517]

I walked at lunch with two co-workers. One of them was my friend who recently started working out. The other person is working on straightening out his eating habits and getting on track nutritionally. I talked to them about TT, and sent him the links to CB's youtube channel. I talked to my sister about it today too. She's a nurse and very busy but she really needs something simple like the TT workouts. Maybe I can get her interested too. Have to build up the social support.

[Starbuck1517]

I did my third Gauntlet workout C today. I'm up to three circuits now-5, 10, and 5 reps. The whole workout took me 34 minutes total (Warmup (12 min), circuit 1 (7 min), circuit 2 (10 min), and circuit 3 (5 min) ). I just sped through circuit 3, that was crazy!

1) Kettlebell snatch (with dumbell) 20 lbs/5 x 2, 20lbs/10 x 2, 25/5 lbs x 2
2) Bodyweight squats 5, 10, 5
3) T-pushup 5 x 2, 10 x 2, 5 x 2
4) Chin-up 5, 10 (4, rest, 3, rest, 3), 5
5) Prisoner forward lunge 5x2, 10x2, 5x2
6) Decline close-grip pushups 5, 10, 5
7) KB (dumbell) swing 20lbs/5, 20lbs/10, 25lbs/5

Stretched 5 min

I did some prep work for TTC #8 today, went to try on bathing suits. I'm still working on finding the right one to wear for before and after pics.

It was a happy moment for me when I tried on jeans and found a pair of 6P sized jeans that fit me. I had nearly the same pair in 12Ps that I bought last fall, and on a recent trip I forgot to bring a belt and they were nearly falling down as I ran through the terminal to catch a flight so I knew it was time to get some new ones. I mentioned to the woman at the register that I had the larger pair and had lost 20 lbs and needed some new ones, and she asked how I had done it. I told her I was watching what I ate carefully and doing heavy weight training, and that was the secret to fat loss.

[mooseyscraps]

Congrats on the jeans!! I am excited for TC 8 and am starting to prep for it also
Stacey

[Starbuck1517]

Originally Posted by mooseyscraps

Congrats on the jeans!! I am excited for TC 8 and am starting to prep for it also
Stacey

Thanks, Stacey! I know, I am looking forward to May 1st! It should be a good one, and nice to know many people have continued on successfully inbetween contests. I think I have my nutrition all figured out now, so I'm looking forward to putting it to the test when TTC #8 starts.

[Starbuck1517]

After TT Gauntlet C3, my back/traps were sore and stiff, I think from the dumbell swing. With TTC #8 coming up so quickly, I decided to skip the last week of the gauntlet and take this week "off" to make sure that I am over any residual aches and pains. I've been doing a variety of things since the last gauntlet workout to keep active while resting up for the upcoming contest:

Thursday: Hill interval workout: Walked 10 min, 8 walking uphill intervals (60s up/75s down), walked 10 min for cooldown

Friday: Warmup, light bodyweight exercises 15 min, 10 min stretching/foam roller, bike 20 min, walked 10 min

Saturday: Mini challenge! Warmed up, then did as many (or as much time, for the plank) of the following exercises as I could in 2 min:

overhand inverted row 20 + 15 + 12 + 3 = 50
pushups 20 + 15 + 10 + 6 = 51
prisoner squat 56
cross body mountain climber 20 + 20 + 10 = 50
plank 30s x 3 (15s rest between sets)
prisoner lunge 23 + 25 = 48
step-up (bench) 32
explosive step-up (low step) 53

sprint 30s x 2
Stretched and cool-down 5 min

Sunday (travel day-to STL again-worked out in an empty hotel gym!)
After warmup:
Stability ball plank 30s
Stability ball rollout 20
Stability ball plank (knees) 30s
Stability ball jackknife 15
Side plank 45s
Stability ball hip ext 15
Forward lunge on bosu ball 10 reps x 2
Stability ball hip ext 15
dumbell swing 10lbs/15

Stretched and cooldown 5 min

I think I'm going to do a workout either tomorrow am or tomorrow pm, depending on how I sleep tonight. It's a nice gym, so I should take advantage of it if I can!

[Starbuck1517]

Just a note that I wanted to add. I was going to wait to add this till May 3, but might as well add it now. I have been doing my own little transformation contest while waiting for TTC #8 to start. My goal was to be 154 by the time it started on May 3rd, and I'm already there on 4/25!

Ending measurements from TTC #7 (with change during 12 week contest shown in () )

Weight 160 (-10)
Chest 37 (-1)
Hips 39 (-1.5)
Waist 29 (-1)
Waist at belly button 32 (-2.5)
Upper thigh 23.25 (-1)
Calves (-0.5 each)
Upper arm 12 1/8 (-3/8)

Current measurements (change since end of TTC #7 in () ):
Weight 153 (-7)
Chest 36 (-1)
Hips 38 (-1)
Waist 27 1/2 (-1.5)
Waist at belly button 30 (-2)
Upper thigh 22 1/2 (-0.75)
Calves are the same
Upper arm 12.25 (+0.125)

I ended TTC #7 on 3/22. So it's only been 5 weeks, and I've almost replicated the weight and circumference changes I saw during the last transformation contest. What factors have been the difference for me in getting these similar results in less time?

1. I'm keeping my calories lower than I was during the contest. My goal is under 1700, with occasional higher calorie days on the weekend.
2. I'm eating mainly fruits, veggies, and raw nuts, including low-fat dairy, and have reduced my meat intake. I don't really miss it, so it hasn't been a big deal.
3. For three weeks, I've been doing the gauntlet program which is a circuit with constant movement. I really like that kind of workout and with the noncompeting supersets I don't need much rest. It's amazing it can be such a good workout without using any weights but my own body weight!
4. I am back to doing pull-ups. That makes me happy, happy, happy!!! I'll work on continuing to improve my numbers there, without training to failure.

The smaller jean size is a definite plus. I'm excited about bikini shopping for this summer and am starting to see some abs. But one of the biggest plusses is that my wedding ring, which was really too tight to wear with my engagement ring (which I always wear) the past couple of years fits me again. I have been waiting and waiting for it to fit me again, and it finally does. So I am thrilled about that!

[Starbuck1517]

On the second day in STL (Monday), I did a bodyweight warmup and light workout in the morning for about 35 minutes, then in the evening did a weight workout in the hotel gym. After a warmup on the elliptical and my TT warmup exercises, I did the following:

pulldowns stack level 8/10 reps, 10/10 reps, 11/10 reps
pushups 15 x 2

standing cable row 80lbs/10 reps, 90 lbs/12 reps, 100 lbs/10 reps
incline press 20lbs/12 reps, 30lbs/10 reps, 30lbs/8 reps

DB hang, clean and press 20lbsx2/6 reps, 25lbsx2/8 reps
close grip pushup 15, 12

Cool-down and stretch 10 min

Yesterday I didn't work out, just walked briskly in airports several times.

This morning I did another of the mini-challenges I did on Saturday, this time for 3 minutes each. I think I paced myself too much!

overhand inverted row 15 + 12 + 13 + 10 + 13 = 63
pushups 15 +10 + 12 + 10 + 10 = 57
prisoner squat 80
cross body mountain climber 30 + 20 + 20 + 30 = 100
plank 110 sec/180 sec
prisoner lunge L 32 + R 33 = 65

Stretched and cool-down 5 min

I also walked at lunch with a co-worker for 35 minutes. I've made it known to several of my work friends that if they bring sneakers, I'm glad to walk pretty much any day. Even on the casual walking routes there are a couple of nice hills, so it's a pretty good workout even if I'm not doing hill intervals specifically.

[Starbuck1517]

Just about ready to switch threads for the 8th Transformation contest!

On 4/29, I did an abs workout, loosely based on the abs gauntlet.

On 4/30, I did some hill intervals (10 min warmup, 6 x 60s/75s), 10 min cooldown.

On 5/1, we went to the zoo and walked there for a while.

I decided to start my first workout for TT Adrenaline on Sunday, and officially start the contest Monday. But I'll post that workout over in the other forum!