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  #21  
Old 05-29-2010, 12:15 AM
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TC 8 Day 25 of 84 Friday May 28, 2010

I been AWOL in terms of posting which has not been good. I have slipped behind on my workouts due some trips being one workout behind schedule. I will fix that next week.

My nutrition has been pretty good and generally I am pleased with my results. The weight and the waist measurements have been going down. I did get a surprise 9 days ago when my weight shot up by almost 5 kg overnight. I suspect a lot of it was the huge amount of liquid (diet soda and water) that I drank the night before. It is coming off now and the waist is getting down to the lowest number so far this year.

While I was AWOL I bought my first Kettlebell - 16 kg which is the standard man's starting weight. I have used it twice now. Once in the park and once at the gym. I have also purchased a foam roller but I have not used it yet.

I am pleased that the tenderest on the inside of my right elbow is disappearing. I guess the doctor was right, ice and time will allow it to heal.

So today was the gym and my final week of TT Addiction;

TT Addiction 'A'

1A) Deadlift 5 reps @ 175,175,175,185,185 lbs (2-0-1) (started at 135 25 days ago)
Rest 1 minute.
1B) Bench Press 5 reps @ 165,165,165,170,170 (2-0-1) (started at 135 25 days ago)
Rest 1 minute before repeating 4 more times for a total of 5 supersets.
2A) Barbell Lunge 8 reps per side @ 140 lbs (2-0-1) (started at 95 25 days ago)
No rest.
2B) Side Plank with DB Lateral Raise 10 reps per side @ 15 lbs (2-0-1) (started at 10 lbs. 25 days ago)
Rest 1 minute before repeating 2 more times for a total of 3 supersets
3A) Barbell Curl 8 reps @ 60 lbs (3-0-1) (started at 50 25 days ago)
No rest.
3B) DB Triceps Extension 10 reps @ 35 lbs, (3-0-1) (started at 35 25 days ago but increased reps)
No rest.
3C) Close-Grip Pushup Reps 1-rep short of failure (2-0-1) 6 reps (these are tough)
Rest 1 minute before repeating 2 more times for a total of 3 circuits.
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Niagara Falls, ON
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  #22  
Old 05-29-2010, 01:16 AM
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Nice increase on those deadlifts. So are you eating at maintenance level and dropping weight just based on the TT workouts, or have you cut calories by cleaning up your nutrition? I'm curious because I'd love to be able to lose inches without eating much less than I am now!
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  #23  
Old 05-29-2010, 09:15 AM
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Quote:
Originally Posted by pageboy9 View Post
Nice increase on those deadlifts. So are you eating at maintenance level and dropping weight just based on the TT workouts, or have you cut calories by cleaning up your nutrition? I'm curious because I'd love to be able to lose inches without eating much less than I am now!
Hi Catherine,

Thanks for the compliment.

I have dropped calories by using ESE, no more doughnuts at Tim Hortons, reduced milk consumption and less alcohol and increased fruits and vegetables. The biggest factor I think has been ESE. I often fast when away from home to avoid buying poor food choices. You may want to read my friend Kes's essay from TC #8. She came in second and used ESE as key to her success.

Everyday I have my 'Craig Ballantyne' apple (friends thought it was a new variety), grapefruit most mornings with my high fibre cereal, 30 g of dark chocolate, cottage cheese, and almonds. My wife is a 98 % vegetarian so I get a lot of fruits and vegetables with the meals that she prepares for me.

I don't drink a lot of alcohol but I no longer keep beer in the house, my wine no longer occasionally serves wine with supper and I drink less when out on weekends. I was encouraged by your comments about dropping the end of day glass of wine (that sounds like a lovely practice) during your interview with Craig to reduce my alcohol intake.

I hope that helps.
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  #24  
Old 05-29-2010, 11:37 PM
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Yep, It sure does help to drop excess calories. (Understatement of the day.) I will thoroughly enjoy reading your friend's essay. There's nothing like a good success story.
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  #25  
Old 05-30-2010, 11:14 PM
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TC 8 Day 26 of 84 Saturday May 29, 2010

Today was an off day so we we drove out to Dutton, ON and attended a wedding between two SCA friends There was a tourney afterwards trying to be around 1080 AD. I normally fight in 1370s kit. I wore a poor attempt to fight as 1080 AD in a tunic, pants, a mail shirt and a round shield. Unfortunately I did not have a proper conical helm to replace my 14th century helm. There was lots to eat and drink including a roast pig. I was concerned that I ate and drank too much but the next morning my waist was the same and I was up only 700 g which is normal variation.

I did not wear my normal wool hose underneath my steel leg armour. That lack of padding and fighting better fighters gave me some nice leg bruises.

Later I had sore left muscles in my back from fighting left handed instead of my usual right handed. The end result the muscles were not being use to so much work. Fortunately a RMT gave me a short massage and advice also on my bone bruise on my inside right elbow. Fortunately that is getting better.

Attached are two pics from the day.

BTW do you think my armour makes me look fat?
Attached Images
File Type: jpg IMG_0249.jpg (20.7 KB, 17 views)
File Type: jpg Leg bruises from a lack of padding when fighting - shield leg left 2.jpg (12.6 KB, 14 views)
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  #26  
Old 05-30-2010, 11:30 PM
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TC 8 Day 27 of 84 Sunday May 30, 2010

Today was a busy day. Church in the morning and the gym and a fight practice in the afternoon. I was tired for the fight practice so I did not give my all. More bruises on my shield leg.

TT Addiction Workout 'B'
Final time

Day 3 Advanced Workout B

1A) Jump Addiction Choose one exercise. Goal is to increase your distance/height each week.
Long Jump x 3 reps (I did not measure)
No rest.
1B) Chin-up Addiction I dropped this back to kneeling reversed grip pulldowns as a I was too tired and sore for chin-ups 10 @122.5
Rest 1 minute before repeating two more times.
2A) Repeated Vertical Jump 6 reps
No rest.
2B) Decline Pushup 2 reps short of failure (2-0-1) 14, 24
No rest.
2C) Lunge Jump 6 reps per side
No rest.
2D) DB Chest Supported Row 12 reps (2-0-1) 20 lbs, 22.5 lbs improvement from 15 lbs that I started with 4 weeks ago.
Rest 1 minute before repeating 1 more time.
3A) DB Reverse Lunge 8 reps per side (2-0-1) 60 lbs (had started @ 30 four weeks ago)
No rest.
3B) Military Press 8 reps (2-0-1) 70, 75, 80 lbs (I had started at 45 four weeks ago)
No rest.
3C) Stability Ball 1-Leg Ball Curl 10, 12, 12 reps per side (1-0-1)
No rest.
3D) Stability Ball Pike 10-15 reps (1-0-1) - this was tough and I need to check my form 8,8,8
Rest 1 minute before repeating 2 more times.
4) 10-meter Shuttle runs Do 10 sprints of 24 seconds with 36 seconds of rest.
Record total distance and try to beat that each week.
I did this as 30 s on and 30 s off as my countdown timer allows only setting one setting. I used the stretching area which is about 9 m. I did a total of 73 shuttles which is down from the 75 I did on the second session.

I was good and sweaty after this workout.

I then went to a small local fight practice and did some more sweating but this time out of doors and in armour.
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  #27  
Old 06-02-2010, 12:00 AM
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TC 8 Day 28 of 84 Monday May 31, 2010

Today was an off day. I did some yoga and some walking.
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Last edited by larmer : 06-03-2010 at 01:09 AM. Reason: Fixed the day from 27 to 28
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  #28  
Old 06-02-2010, 12:03 AM
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TC 8 Day 29 of 84 Tuesday June 1, 2010

I am pleased that my belly is it thinnest so far this year at 85.5 cm which is down about 4.5 cm in a month. I figure that is the best indication of my body fat.

Today I finished TT Addiction with my final 'C' workout. This is a challenge workout. I have improved from the previous two.

1 June 516
26 May 451
21 May 400

So here is how I did

Total Score
= Pushups + Squats + (2xPullups) + Burpees + Rows + Lunges + (Plank Seconds/2) + Swings
I did 74 pushups, 131 squats, 14 pullups, 25 burpees, 48 rows, 80 lunges, 120 seconds ball plank, and 70swings.

Score = 74+131+(2x14)+25+48+80+(120/2)+70 = 516

I have a long way to go to catch Craig Ballantyne's score of 706

Day 5 Advanced Workout C Addiction Bodyweight Challenge
Start with the general bodyweight warm-up circuit
In week 1, do only TWO minutes for each exercise. You need a practice round!
Do each exercise for the given time based on the Challenge Rules.
1) 3-Minute Pushups
Rest 2 minutes.
2) 5-Minute Squats
Rest 2 minutes.
3) 3-Minute Pull-ups
Rest 2 minutes.
4) 3-Minute Burpees
Rest 2 minutes.
5) 3-Minute Bodyweight Rows
Rest 2 minutes.
6) 3-Minute Walking Lunges
Rest 2 minutes.
7) 3-Minute Stability Ball Plank
Rest 2 minutes.
8) 5-Minute Kettlebell Swings (Men = 35lbs; Women = 18lbs)
Total Score
= Pushups + Squats + (2xPullups) + Burpees + Rows + Lunges + (Plank Seconds/2) + Swings
Example: CB did 114 pushups, 165 squats, 30 pullups, 28 burpees, 47 rows, 74 lunges, 102 seconds ball plank, and 167 swings.
CBs Score = 114+165+(2x30)+28+47+74+(102/2)+167
= 114+165+(60)+28+47+74+(51)+167
= 706
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  #29  
Old 06-03-2010, 01:09 AM
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TC 8 Day 30 of 84 Wednesday June 2, 2010

Today was an off day and I needed the rest after the Challenge workout of yesterday.

I did my morning measurements and my 14 minute yoga routine with the Wii Fit. I have not done the yoga in a while. I was pleased to see that I the lightest and thinnest this year, 73.8 kg and 84.5 cm around at my belly button. The exercise and caloric reduction are getting rid of the body fat. At the same time I am lifting well in the gym and my legs and arms look strong. Now where is that big chest I would like to have?

I went to fight practice over in Buffalo tonight. In addition to the conditioning workout that gives me I did 100 sword strikes on the pell (vertical structure to practice sword blows on). I focused on form instead of speed. I am working to throw 100 blows a day for 100 days. This to keep me focused on my true objective of becoming a better fighter.

I need to order a Gym Boss timer.
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  #30  
Old 06-06-2010, 10:48 PM
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TC 8 Day 31 of 84 Thursday June 3, 2010

TT Adrenaline Workout 'A'

Today was my first day with this workout so I took it easy doing only two sets of each superset.

Start with the General Bodyweight Warm-up Circuit (p. 11)
Follow up with this Specific Warm-up Circuit

1A) DB Chest Press 8 reps (3-0-1) 2 x 8 @ 65 lbs each
No rest.
1B) Chin-up Max reps (3-0-1) OR DB Row 8 reps per side (2-0-1) 5, 4
No rest.
1C) 5-meter Shuttle Sprint 8 second sprint with 12 seconds recovery x 3 reps
Rest 1 minute before repeating 2 more times for a total of 3 circuits.
2A) Pike Pushup 15 reps (2-0-1) 15, 10 ( I need to double check my form)
No rest.
2B) Seated Row 12 reps (2-0-1) 12 @ 70, 12 @ 85
No rest.
2C) Repeated Jumps 12 reps (1-0-X)
Rest 1 minute before repeating 2 more times for a total of 3 circuits.
3A) Dips with Knee Up 15 reps (2-0-1) 7, 6 (need to get more)
No rest.
3B) DB Rear Deltoid Raise 12 reps (2-0-1) 12 @ 15, 12 @ 20
No rest.
3C) 5-meter Shuttle Sprint 8 second sprint with 12 seconds recovery x 3 reps
Rest 1 minute before repeating 2 more times for a total of 3 circuits.
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