TT Members Forum  
Home | Discussion Forums | TTmembers.com Tour | Search | Member Area

Go Back   TT Members Forum > Transformation Contests > 16th Transformation Contest
Register FAQ Members List Calendar Search Today's Posts Mark Forums Read

Reply
 
Thread Tools Display Modes
  #11  
Old 01-11-2013, 11:07 PM
Jollybeggar's Avatar
Jollybeggar Jollybeggar is offline
Senior Member
 
Join Date: Apr 2011
Posts: 800
Default

I looked into getting the book but after reading reviews I decided to pick up another book with a similar point do view. Is that warm up listed somewhere on the site or just in the book?
__________________
__________________________________
Jollybeggar aka John

“You can’t always be the fastest or the strongest, but you can always try the hardest.” - sign in Jay Ferruggia's Renegade Gym
Reply With Quote
  #12  
Old 01-14-2013, 12:37 PM
concetta27 concetta27 is offline
Senior Member
 
Join Date: Jan 2007
Location: Budd Lake, NJ
Posts: 3,871
Default

Monday 1.14 Day 1 - Workout A Phase 1
Chris Lopez's KB Revolution 2.0
"Becoming Bulletproof"(http://www.tasfitness.blogspot.com/) warm up
1) Get-Up, Sit-Up to Bridge (3 x 3 per side)-8kg
-rest 30s to allow you to switch the kettlebell to the other side
*no rest between sides
-rest 90s between sets
*60s rest between sets
2a) Goblet Squat (4 x 8)-12kg
no rest
2b) Chin-Up (4 x 1) then Elbow Out KB Row (4 x 15/side)-12kg
-rest 90s, then repeat superset 3 additional times for a TOTAL of 4 sets
*rest 60s
Can't do enough chin-ups to make this effective. I do one chin up and then elbow out row.
3) 2-Arm KB Swings x 4 minutes
-Perform 2-Arm KB Swings continuously with PERFECT form, resting only when needed.
90 swings, 24kg KB
Reply With Quote
  #13  
Old 01-16-2013, 02:49 PM
concetta27 concetta27 is offline
Senior Member
 
Join Date: Jan 2007
Location: Budd Lake, NJ
Posts: 3,871
Default

Tuesday 1.15 Off day
"Becoming Bulletproof"(http://www.tasfitness.blogspot.com/) warm up
Extra BB work+crawling, 5x around track.
Wednesday 1.16 Workout B Phase 1-Chris Lopez's KB Revolution 2.0
"Becoming Bulletproof"(http://www.tasfitness.blogspot.com/) warm up
Circuit workout guidelines
• Do not rest between exercises
• Rest 90s after completing the circuit
• Repeat this circuit TWICE in Weeks 1 & 2 and THREE TIMES in Weeks 3 & 4
• You have the option of repeating the circuit 4 TIMES in week 4 if you wish to challenge yourself
1. 2-Arm KB Swings x 10
2. Prisoner Squats x 20
3. 2-Arm KB Swings x 10
4. Push-Ups x 10
5. 2-Arm KB Swings x 10
6. Prisoner Lunges x 20
7. 2-Arm KB Swings x 10
8. Burpees x 5
9. 2-Arm KB Swings x 10
30s rest, 3x, 24kg KB
The last set of swings in the set get you. Wonderfully effective.
Reply With Quote
  #14  
Old 01-17-2013, 02:23 PM
concetta27 concetta27 is offline
Senior Member
 
Join Date: Jan 2007
Location: Budd Lake, NJ
Posts: 3,871
Default

Thursday 1.17 Off day
"Becoming Bulletproof"(http://www.tasfitness.blogspot.com/) warm up
Extra BB work, no crawling, lots of bird dogs. Side planks w/leg lift, 10/side, 3x. Finished with Mikey inspired finisher:
10-TBE
10-X-body mt climber
10-Jumping jacks
5x
Reply With Quote
  #15  
Old 01-18-2013, 10:32 AM
Jim Vellenga's Avatar
Jim Vellenga Jim Vellenga is offline
Senior Member
 
Join Date: Apr 2011
Posts: 714
Default

Quote:
Originally Posted by concetta27 View Post
Thursday 1.17 Off day
"Becoming Bulletproof"(http://www.tasfitness.blogspot.com/) warm up
Extra BB work, no crawling, lots of bird dogs. Side planks w/leg lift, 10/side, 3x. Finished with Mikey inspired finisher:
10-TBE
10-X-body mt climber
10-Jumping jacks
5x
Pretty intense off day. I should look into that book. Looks interesting.
__________________
Jim
Reply With Quote
  #16  
Old 01-18-2013, 02:56 PM
concetta27 concetta27 is offline
Senior Member
 
Join Date: Jan 2007
Location: Budd Lake, NJ
Posts: 3,871
Default

Friday 1.18 Day 5-Workout C-Phase 1-Chris Lopez's KB Revolution 2.0
"Becoming Bulletproof"(http://www.tasfitness.blogspot.com/) warm up
1) Military Press to OH Reverse Lunge to Post (3 x 3 per side)-8kg
-rest 30s before switching to the other side-no rest
-rest 90s between sets-15s rest
-add an additional set each week (up to 5 sets)
2a) 1-Arm Staggered Stance Row (Elbow In) (3 x 15)-12kg-journal says 5-8 reps, I did 8, will do 15 next week
-rest 45s-no rest
2b) 1-Leg KB Romanian Deadlift (3 x 8 per side)-12kg
-rest 90s and repeat an additional 2 times for a total of 3 sets-60s
3) 2-Arm KB Swings x 4 minutes
-Perform 2-Arm KB Swings continuously with PERFECT form for 4 minutes resting only when needed
24kg-105
Right hip a bit tender from Monday's Get up, sit up bridge. I thought is was from crawling on Tuesday, but felt it today again during Military press to post. It is the vertical motion with KB in air. Will have to make sure of alignment, left side not sore.
Reply With Quote
  #17  
Old 01-18-2013, 04:39 PM
RobB's Avatar
RobB RobB is offline
Senior Member
 
Join Date: Feb 2007
Posts: 11,228
Default

wears me out, just reading your last post, concetta!!!! Oh, saw your post on Jims thread.............

"Thanks for looking in Jim. Book really makes a lot of sense. I see bits of it creeping into other programs, little by little.
TT 20/10 is a great one. Short and sweat. Concetta"

Is that short and SWEAT or short and SWEET....lol............it looked like that workout might take longer than some others???????? I may try it next time. I finally printed that one out............Have a good weekend........rest up! Rob
Reply With Quote
  #18  
Old 01-18-2013, 07:15 PM
pageboy9's Avatar
pageboy9 pageboy9 is offline
Senior Member
 
Join Date: Jan 2008
Posts: 1,677
Default

I like that finisher you did the other day. I'm always looking for good ones for my class. More and more I like the idea of no equipment or just one piece... like a kettle bell!
__________________
Catherine
http://www.sugarfreedom.com
Fitness is Freedom.
Reply With Quote
  #19  
Old 01-20-2013, 01:13 PM
Jollybeggar's Avatar
Jollybeggar Jollybeggar is offline
Senior Member
 
Join Date: Apr 2011
Posts: 800
Default

Great work Concetta. I did buy the bulletproof book. Getting ready to read it now.
__________________
__________________________________
Jollybeggar aka John

“You can’t always be the fastest or the strongest, but you can always try the hardest.” - sign in Jay Ferruggia's Renegade Gym
Reply With Quote
  #20  
Old 01-22-2013, 02:21 PM
concetta27 concetta27 is offline
Senior Member
 
Join Date: Jan 2007
Location: Budd Lake, NJ
Posts: 3,871
Default

Monday 1.21 Workout A Phase 1
Chris Lopez's KB Revolution 2.0
"Becoming Bulletproof"(http://www.tasfitness.blogspot.com/) warm up
1) Get-Up, Sit-Up to Bridge (3 x 3 per side)-8kg
-rest 30s to allow you to switch the kettlebell to the other side
*no rest between sides
-rest 90s between sets
*60s rest between sets
2a) Goblet Squat (4 x 8)-12kg
no rest
2b) Chin-Up (4 x 1) then Elbow Out KB Row (4 x 15/side)-12kg
-rest 90s, then repeat superset 3 additional times for a TOTAL of 4 sets
*rest 60s
Can't do enough chin-ups to make this effective. I do one chin up and then elbow out row.
3) 2-Arm KB Swings x 4 minutes
-Perform 2-Arm KB Swings continuously with PERFECT form, resting only when needed.
110 swings, 24kg KB
Finished with 4 minutes of rope slams.
Tuesday 1.22 Off day
Becoming Bulletproof"(http://www.tasfitness.blogspot.com/) warm up
Extra BB work, bird dogs. Side planks w/leg lift, 10/side, 3x.
Crawling, 3x around track. Instead of continuously crawling, I did some BB work between.
Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is On
Forum Jump


All times are GMT -4. The time now is 07:30 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.
© 2006-2008 TTMembers.com All Rights Reserved. Reproduction without permission prohibited.