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  #21  
Old 09-27-2011, 01:57 PM
concetta27 concetta27 is offline
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Maine was beautiful, sunny, 70's on Sunday. Leaves not quite turning yet.
Push ups at the rest stops in MA, CT and NY.
Fasted ~22hrs on Saturday, ~22hrs on Monday
Tuesday 9.27 Workout A
Warm-up
Arm crosses-10/side-no foam roller
1) Prisoner Squat 15 reps
2) Bird Dog 6 reps per side with a 5-second hold at the top
3) Stability Ball Plank 30 second hold
4) Band Pull 25 reps
1A) Deadlift (6) long bar-30lb/sd
1B) Military Press(6) 35lb BB
3x-60s rest
2A)Pull up
with red band 4,4,4
2B) SB Rollout (10)
3x-60s rest
Workout B Interval Training
Instead of intervals on the bike I did this suggested replacement by Mike Whitfield, Certified Turbulence Trainer
Do the following circuit as shown twice, resting for 1 minute between circuits:
1)Bodyweight Split Squat (1-1/2 rep style) (30 secs ea leg)
2)Spiderman Climb (30 secs)
3)Inverted Row (30 secs)
4)Close-Grip Push-ups (30 secs)
5)1-Legged Deadlift (30 secs ea leg)
6)Modified Burpees (no jump or push-up) (30 secs)
Nice sweat, so much better than riding a bike.
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  #22  
Old 09-27-2011, 02:03 PM
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missrobyn007 missrobyn007 is offline
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wow, what a workout. Which program is that from? Keep up the great work mam
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  #23  
Old 09-27-2011, 04:15 PM
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debz0773 debz0773 is offline
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Quote:
Originally Posted by concetta27 View Post
Workout B Interval Training
Instead of intervals on the bike I did this suggested replacement by Mike Whitfield, Certified Turbulence Trainer
Do the following circuit as shown twice, resting for 1 minute between circuits:
1)Bodyweight Split Squat (1-1/2 rep style) (30 secs ea leg)
2)Spiderman Climb (30 secs)
3)Inverted Row (30 secs)
4)Close-Grip Push-ups (30 secs)
5)1-Legged Deadlift (30 secs ea leg)
6)Modified Burpees (no jump or push-up) (30 secs)
Nice sweat, so much better than riding a bike.
Yeh..good one. I'm not getting into intervals much AT all.. probably due to the fact that my home "gym" doesn't have a stationary bike. So.. will try this..thanks!!
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  #24  
Old 09-27-2011, 09:03 PM
ma ma is offline
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Hi Concetta, glad you had a good trip, home safe...

Those finishers are great aren't they, so easy to get a quick workout in, if pressed for time....

Cheers
Ma
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  #25  
Old 09-28-2011, 12:41 PM
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fitgirl123 fitgirl123 is offline
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Quote:
Originally Posted by ma View Post
She always does....

Quote:
Originally Posted by concetta27 View Post
Maine was beautiful, sunny, 70's on Sunday. Leaves not quite turning yet.
Push ups at the rest stops in MA, CT and NY.
Fasted ~22hrs on Saturday, ~22hrs on Monday
Tuesday 9.27 Workout A
Warm-up
Arm crosses-10/side-no foam roller
1) Prisoner Squat 15 reps
2) Bird Dog 6 reps per side with a 5-second hold at the top
3) Stability Ball Plank 30 second hold
4) Band Pull 25 reps
1A) Deadlift (6) long bar-30lb/sd
1B) Military Press(6) 35lb BB
3x-60s rest
2A)Pull up
with red band 4,4,4
2B) SB Rollout (10)
3x-60s rest
Workout B Interval Training
Instead of intervals on the bike I did this suggested replacement by Mike Whitfield, Certified Turbulence Trainer
Do the following circuit as shown twice, resting for 1 minute between circuits:
1)Bodyweight Split Squat (1-1/2 rep style) (30 secs ea leg)
2)Spiderman Climb (30 secs)
3)Inverted Row (30 secs)
4)Close-Grip Push-ups (30 secs)
5)1-Legged Deadlift (30 secs ea leg)
6)Modified Burpees (no jump or push-up) (30 secs)
Nice sweat, so much better than riding a bike.
Hi Concetta! I have never been to Maine, although I have always wanted too! From pics and TV it looks like a beautiful state! Where are you from.. State wise? I live in Missouri.. lots of hills and trees. The leaves are changing here ever so slightly. I love this time of year.. its so magical!
Have a great day!
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  #26  
Old 09-28-2011, 01:26 PM
concetta27 concetta27 is offline
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Wednesday 9.28 Workout C
Arm crosses-10/side-no foam roller
1) Prisoner Squat 15 reps
2) Bird Dog 6 reps per side with a 5-second hold at the top
3) Stability Ball Plank 30 second hold
4) Band Pull 25 reps
1A) Squat (6) 35lbs DB/ea
1B) Chest Press (6) 35, 35, 30lbs DB/ea-Couldn't lift the 35's for the last set, no one around to give me a boost.
3x-60s rest
2A) DB Row (6/side) 30lb
2B) SB Jackknife (16)
3x-60s rest
Not feeling 100% this am, hoping for better wk tomorrow.
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  #27  
Old 09-28-2011, 02:03 PM
kkaplan kkaplan is offline
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Looks like you're doing great already! Keep up the good work, I think you'll accomplish all of those goals by the end of the contest so stick to it!

Look forward to your success =)

When the contest is over we can all sing "we are the champions" haha

Good luck with everything,
Kevin
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  #28  
Old 09-29-2011, 10:48 AM
concetta27 concetta27 is offline
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Thursday 9.29
Warm-up
Arm crosses-10/side-no foam roller
1) Prisoner Squat 15 reps
2) Bird Dog 6 reps per side with a 5-second hold at the top
3) Stability Ball Plank 30 second hold
4) Band Pull 25 reps
Workout E
1A)KB High Pull (6) 16kg
1B)KB Lunge (6/side) 16kg/ea
3x-60s rest
2A) Seated Row (10) 67.5lb-6r-forgot it was 10r
2B) DB Tri Ext (10) 15lb/ex-6r-forgot it was 10r
3x-60s rest
Workout D
1) Lunge Jumps (6/side)
2) Decline Close-Grip Pushup (16)
3) Bulgarian Split Squat 1&1/2 (6/side)
4) Chin-up (6) w/red band 6,6,6-first three in each set, chin over bar, last three not quite
5) Burpee (6)
6) X-Body Mtn Climber (6/sd)
3x-60s rest
Doubled up to make up for Monday. Fasted 21hrs yesterday.
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  #29  
Old 09-30-2011, 12:11 PM
concetta27 concetta27 is offline
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Friday 9.30 Workout F
Warm-up
Foam Rolling-no roller-10 arm crosses
1) Prisoner Squat 15 reps
2) Bird Dog 6 reps per side with a 5-second hold at the top
3) Stability Ball Plank 30 second hold
4) Band Pull 25 reps
Do 6 reps per exercise.
Do each repetition at a 2-0-1 tempo.
No rest between exercises.
Rest 1 minute after each circuit and repeat for a total of 6 circuits.
Use a weight that allows you to do 12 reps for the overhead squat a LIGHT weight.
1) Overhead Squat (6) 25lb BB
2) Squat (6) 25lb BB
3) Military Press (6) 25lb BB
4) Front Squat (6) 25lb BB
5) Row (6) Long bar
6) RDL (6) Long bar
6x
2-arm KB(24kg) swing-10r-10s rest-10x. Nice finish.
50 push ups/day continues. Continue to defeat my fasting days by eating too much after. I have lost any self control I had. Keep bouncing up and down 2-4lbs. More concerned that my body fat is going up. Need some words of wisdom from the forum. Yelling will work best. Have at me, I deserve it. Thanks in advance. Concetta
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  #30  
Old 09-30-2011, 12:35 PM
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RobB RobB is offline
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Quote:
Originally Posted by concetta27 View Post
Friday 9.30 Workout F
Warm-up
Foam Rolling-no roller-10 arm crosses
1) Prisoner Squat – 15 reps
2) Bird Dog – 6 reps per side with a 5-second hold at the top
3) Stability Ball Plank – 30 second hold
4) Band Pull – 25 reps
• Do 6 reps per exercise.
• Do each repetition at a 2-0-1 tempo.
• No rest between exercises.
• Rest 1 minute after each circuit and repeat for a total of 6 circuits.
• Use a weight that allows you to do 12 reps for the overhead squat – a LIGHT weight.
1) Overhead Squat (6) 25lb BB
2) Squat (6) 25lb BB
3) Military Press (6) 25lb BB
4) Front Squat (6) 25lb BB
5) Row (6) Long bar
6) RDL (6) Long bar
6x
2-arm KB(24kg) swing-10r-10s rest-10x. Nice finish.
50 push ups/day continues. Continue to defeat my fasting days by eating too much after. I have lost any self control I had. Keep bouncing up and down 2-4lbs. More concerned that my body fat is going up. Need some words of wisdom from the forum. Yelling will work best. Have at me, I deserve it. Thanks in advance. Concetta
Looks good Concetta. I just finished the first week this morning. This was the most "unsure" workout of the week for me, since I havent done a lot of BB stuff lately. Done in such good time with all of these, I usually walk or something to take up my time!!!

NOW, DONT BE SO HARD ON YOURSELF......looking at your pics I think you have plenty of "wiggle room" and I really doubt your body fat is going up. Personally, I dont fast, since it would not be something that I am going to do for the rest of my life. JUST KEEP UP WITH THE WORKOUTS AND KEEP YOUR NUTRITION IN THE REASONABLE RANGE...I was just checking my stats..... have been over cals 13 times this month with just today to go....thats almost half the time, which is not good in my book, but tracking my weight.....I am "no worse for the wear" because of it... there, done yelling.......Have a great weekend........Rob
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