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  #71  
Old 07-14-2015, 12:54 PM
concetta27 concetta27 is offline
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Quote:
Originally Posted by Craig Ballantyne View Post
You are a machine!
You write great programs Sir!
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  #72  
Old 07-15-2015, 03:10 PM
concetta27 concetta27 is offline
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Wednesday 7.15 75/84 TT for Amazing Lower Abs Week 3
OS warm up (http://originalstrength.net/)
Workout B
Superset #1
1A) DB Close-stance Split Squat 8 reps per leg (2-0-1)-30s
1B) Pushup with Hands On Bench, Feet on Ball 15 reps (2-1-1)
Rest 1 minute before repeating the superset 2 more times.
Superset #2
2A) DB 1-Arm Squat & Press 8 reps per side (2-0-1)-12kg KB
2B) DB Row 20 reps per side (2-0-1)-30lb
o Rest 30 seconds between sides for the DB Row.
Rest 1 minute before repeating 2 more times.
Swings
3) Kettlebell Swing 20 reps (1-0-1)-20kg
Rest 30 seconds before repeating 2 more times.
Ab Circuit
A) Plank with Arms on Ball 30 second hold-45s-never saw "on Ball" till today.
B) Stability Ball Jackknife Rotation 10 reps per side (1-0-1)
C) Side Plank 45 second hold per side
Rest 1 minute and repeat 2 more times.
Interval Workout
KB(20kg) swings
20s/10s-8x
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  #73  
Old 07-16-2015, 05:36 PM
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LeslieM LeslieM is offline
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Concetta..don't tell anyone, but I'm rooting for you!
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"She sets about her work vigorously; her arms are strong for her tasks."Proverbs 31:17
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  #74  
Old 07-17-2015, 10:56 AM
concetta27 concetta27 is offline
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Thursday 7.16 76/84 TT for Amazing Lower Abs Week 3
OS warm up (http://originalstrength.net/
Recovery day & light exercise
Craigs:
Push up
TBX
Mtn climber
Jumping jacks
Rocking plank
RIP-subbed with TBX
20s/10s-3x
Friday 7.17 77/84 TT for Amazing Lower Abs Week 3
OS warm up (http://originalstrength.net/
Workout A
Superset #1
1A) Knee-up 8 reps (2-0-1)
1B) DB Chest Press 8 reps (3-0-1)-15s-Did these-(http://www.menshealth.com/fitness/instafit-tate-press) great tricep burner
Rest 1 minute before repeating the superset 2 more times.
Superset #2
2A) DB Reverse Lunge 8 reps (2-0-1)-30s
2B) Decline Spiderman Pushup Max reps (1-0-1)-12,12,12/ea
Rest 1 minute before repeating the superset 2 more times.
Ab Circuit
A) Hanging Leg Raise 10 reps (2-0-1)
B) Kneeling Cable Crunch 12 reps (2-0-1)-120lbs
C) Cable Chop 10 reps per side (2-0-1)-60lbs
Rest 1 minute and repeat 2 more times.
Interval Workout
Bunch of OS resets and baby crawls. Working out some kinks.
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  #75  
Old 07-23-2015, 11:30 AM
concetta27 concetta27 is offline
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Couldn't log in for a few days.....
Monday 7.20 80/84 TT for Amazing Lower Abs Week 4
OS warm up (http://originalstrength.net/)
Workout B
Superset #1
1A) DB Close-stance Split Squat 8 reps per leg (2-0-1)-30s
1B) Pushup with Hands On Bench, Feet on Ball 15 reps (2-1-1)
Rest 1 minute before repeating the superset 2 more times.
Superset #2
2A) DB 1-Arm Squat & Press 8 reps per side (2-0-1)-12kg KB
2B) DB Row 20 reps per side (2-0-1)-30lb
o Rest 30 seconds between sides for the DB Row.
Rest 1 minute before repeating 2 more times.
Swings
3) Kettlebell Swing 20 reps (1-0-1)-20kg
Rest 30 seconds before repeating 2 more times.
Ab Circuit
A) Plank with Arms on Ball 30 second hold-45s
B) Stability Ball Jackknife Rotation 10 reps per side (1-0-1)
C) Side Plank 45 second hold per side
Rest 1 minute and repeat 2 more times.
Interval Workout
16kg snatch
5/ea-3x
Tuesday 7.21 81/84 TT for Amazing Lower Abs Week 4
OS warm up (http://originalstrength.net/)
Recovery day & light exercise
Week trimming at Moms
Wednesday 7.22 82/84 TT for Amazing Lower Abs Week 4
OS warm up (http://originalstrength.net/
Workout A
Superset #1
1A) Knee-up 8 reps (2-0-1)
1B) DB Chest Press 8 reps (3-0-1)-20s-Did these-(http://www.menshealth.com/fitness/instafit-tate-press)
Rest 1 minute before repeating the superset 2 more times.
Superset #2
2A) DB Reverse Lunge 8 reps (2-0-1)-30s
2B) Decline Spiderman Pushup Max reps (1-0-1)-13,13,13/ea
Rest 1 minute before repeating the superset 2 more times.
Ab Circuit
A) Hanging Leg Raise 10 reps (2-0-1)
B) Kneeling Cable Crunch 12 reps (2-0-1)-130lbs
C) Cable Chop 10 reps per side (2-0-1)-60lbs
Rest 1 minute and repeat 2 more times.
Interval Workout
None
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  #76  
Old 07-23-2015, 11:38 AM
concetta27 concetta27 is offline
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Thursday 7.23 83/84 TT for Amazing Lower Abs Week 4
OS warm up (http://originalstrength.net/
Recovery day & light exercise
Starting Pat Flynns 300 Swings 30-Day Program
200 so far today.
Good news: I had my "whoosh" last week. Nutrition tight, weight dropped off, felt great!
Bad news: I ate it back. Nutrition terrible, ate to gluttonous levels, felt terrible doing it and continued anyway.
Good news: Whoosh is a real thing. You just have to have some patience and work for it.
Bad news: I am an idiot.
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  #77  
Old 07-23-2015, 12:28 PM
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LeslieM LeslieM is offline
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Quote:
Originally Posted by concetta27 View Post
Bad news: I am an idiot.
No you're not. You're a researcher. Now you know what not to do!(eat like a little piggy!)
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"She sets about her work vigorously; her arms are strong for her tasks."Proverbs 31:17
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  #78  
Old 07-23-2015, 09:02 PM
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RobB RobB is offline
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Quote:
Originally Posted by concetta27 View Post
Thursday 7.23 83/84 TT for Amazing Lower Abs Week 4
OS warm up (http://originalstrength.net/
Recovery day & light exercise
Starting Pat Flynns 300 Swings 30-Day Program
200 so far today.
Good news: I had my "whoosh" last week. Nutrition tight, weight dropped off, felt great!
Bad news: I ate it back. Nutrition terrible, ate to gluttonous levels, felt terrible doing it and continued anyway.
Good news: Whoosh is a real thing. You just have to have some patience and work for it.
Bad news: I am an idiot.
No, you are just HUMAN, concetta........you know you shouldn't eat something, you tell yourself not too, but all of a sudden in a different type of whoosh............there it goes in your mouth........then you feel like crap, later......been there, done that, still go there, still do that, but trying to break myself..........never give up!
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  #79  
Old 07-24-2015, 12:11 PM
concetta27 concetta27 is offline
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Friday 7.24 84/84 TT for Amazing Lower Abs Week 4
OS warm up (http://originalstrength.net/)
Workout B
Superset #1
1A) DB Close-stance Split Squat 8 reps per leg (2-0-1)-40s
1B) Pushup with Hands On Bench, Feet on Ball 25 reps (2-1-1)
1x
Superset #2
2A) DB 1-Arm Squat & Press 12 reps per side (2-0-1)-12kg KB
2B) DB Row 12 reps per side (2-0-1)-40lb
o Rest 30 seconds between sides for the DB Row.
1x
Ab Circuit
A) Plank with Arms on Ball 60 second hold-
B) Stability Ball Jackknife Rotation 20 reps per side (1-0-1)
C) Side Plank 60 second hold per side
1x
Decided to up the weights and do 1 heavy set.
Pat Flynns 300 Swings 30-Day Program-Day 2
200 at gym. 100 at home yesterday, will do same today.
84/84-pictures and measurement tomorrow. Not expecting great results.
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  #80  
Old 07-24-2015, 05:02 PM
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pageboy9 pageboy9 is offline
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Posts: 1,677
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Quote:
Originally Posted by concetta27 View Post
Friday 7.24 84/84 TT for Amazing Lower Abs Week 4
OS warm up (http://originalstrength.net/)
Workout B
Superset #1
1A) DB Close-stance Split Squat 8 reps per leg (2-0-1)-40s
1B) Pushup with Hands On Bench, Feet on Ball 25 reps (2-1-1)
1x
Superset #2
2A) DB 1-Arm Squat & Press 12 reps per side (2-0-1)-12kg KB
2B) DB Row 12 reps per side (2-0-1)-40lb
o Rest 30 seconds between sides for the DB Row.
1x
Ab Circuit
A) Plank with Arms on Ball 60 second hold-
B) Stability Ball Jackknife Rotation 20 reps per side (1-0-1)
C) Side Plank 60 second hold per side
1x
Decided to up the weights and do 1 heavy set.
Pat Flynns 300 Swings 30-Day Program-Day 2
200 at gym. 100 at home yesterday, will do same today.
84/84-pictures and measurement tomorrow. Not expecting great results.
Such a great workout design. Wishing you good results on the photos. Personally, I know now that I have to lift heavier and eat even cleaner over the course of the entire 12 weeks: not just the last 2 or 3. Keep Calm and TT on.
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Fitness is Freedom.
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