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  #1  
Old 05-05-2010, 08:45 PM
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coastalveg coastalveg is offline
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Default Melly G's Transformation Workout Journal!

Hello all!

I'm going to be posting my workouts for the 8th transformation contest! High five if you are in the contest too!! I hope to meet you all on the forums.

I have been using Turbulence Training since January of this year and so I'm currently on the last week of January's Transformation workouts.

First off, here are my details:

26 year old female
weight: 137.8lbs
height: 5'4"
chest: 37.5 inches
waist: 33 inches
hips: 38.5 inches
arms: 11 inches
Legs: 23 inches


Day 1- Sunday May 2/10
January Transformation Workout C

1A) DB step-ups 35lbs x 10 (each side)
1B) Stability Ball Pike x 10
repeat for a total of 3 times

2A) DB split squat 40lbs x 10 (each side)
2B) Decline close gripe push-ups (completed with knees on the bench) (17, 17, 15)
repeat for a total of 3 times

3A) DB Row 25lbs x 10 (each side)
3B) 1-Leg stability ball leg curl x 12 (each leg)
Repeat for a total of 3 times

Timed Intervals

Squat Thrusts (20 seconds thrusts + 10 second rest x 8 rounds)
** I took longer rests after two rounds. These were really tough for me!

Front Squats (20 second squats + 10 second rest x 8 rounds)
** Also took longer rests in between

Calf Jumps ( 10 jumps + 10 seconds rest x 4 rounds)
** completed squat jumps instead of calf jumps

Last edited by coastalveg : 05-12-2010 at 12:26 AM. Reason: changing font
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  #2  
Old 05-05-2010, 09:18 PM
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ksmall1998 ksmall1998 is offline
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Location: Seymour, IN
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Default

Nice workout, welcome to the journals!!
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"I either have the pain of discipline or the pain of regret...discipline weighs ounces but regret weighs tons"
Kudos to JP

Don't mind me, I just post to pad my numbers!
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  #3  
Old 05-06-2010, 12:18 PM
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coastalveg coastalveg is offline
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Default

Thanks ksmall!!
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  #4  
Old 05-06-2010, 01:26 PM
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coastalveg coastalveg is offline
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Default Day 2-fun activity and food!

Today was an "off" day so I did 30 minutes of fun activity. I have this mini-trampoline that I like to use and so I was jumping on that (both feet, alternate feet, knees high) for 20 minutes. Every couple of minutes I would get off and do some push-up work (intervals of sorts). I trying to built up my strength so that I can do more than one real push-up! Craig had a video giving some advice on how to build strength for push-up and so I'm working on incorporating these exercises on my off days.

I start in the push-up position (not on my knees) then I lower myself until I'm a couple inches from the ground and hold that position for 3 seconds and then I let my body drop. Repeat this 3-4 times.

When I first started TT in January, I signed up at fitday.com and made a food journal. I was shocked that I was eating so much more than what fat loss requires (like a 1000 calories more)! It really helped me see where I was getting my calories from and where I wasn't. I've started again to use fitday and its really helping me keep the diet tight.

I thought that I was eating well, and for the most part I was. I was eating all whole foods but too much of the "whole-food treats."

I'm not sure if I am going to post my food journal all the time, but here it is from day 2 (you can also check it out on fitday as I have my account open to public view. I'm under contagioushealth.

wake-up 7AM
glass of lemon water
apple
2 pieces Silver Hills sprouted grain bread with 2 tbl PB
Shake (5 kale leaves, banana, 3 small plums, cinnamon, 1 scoop Vega)
1/2 piece protein bars that I make myself
orange
2 carrots
2 cups cabbage
2.5 cups romaine lettuce
1/2 cup parsley
2 deglet noor dates
2 tblespoons (approx) of my mix of sunflower seeds/pumpkin seeds/raisins
miso dressing (2 teaspoon miso, 2 teaspoon tahini, 1/2 ginger clove, garlic clove, 1 tablespoon olive oil)
TOTAL = 1519 calories
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  #5  
Old 05-06-2010, 01:51 PM
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Smile Day 3 - workout complete with 6 minute abs

I went for a morning workout today. I find in the Spring/Summer its so much easier to get my but to the gym in the AM. I think it helps that its actually light out when we go!


Today's workout was January's Trasfomation Workout A + Advanced workout 1 from 6 Minute Abs


1A) Barbell Squat - 55lbs x 8 (set 1)
65lbs x 8 (set 2)
1B)1-Arm DB Shldr Press Palms-In - 20lbs x 8 (each side)
Repeat 2 times total

2A) DB Reverse Lunge - 35lbs x10 ( 1 1/2 reps each, each side)
2B) Stability Ball Plank - 30 seconds
2C) X-Body Mtn. Climber - 12 per side
Repeat 2 times total

3A) DB RDL -60lbs x 8 (set 1)
65lbs x 8 (set 2)
3B) Chops - 15lbs x 15 (each side) = KILLER
3C) Stability Ball Jackknife - 25 ( took a break after 15 to get centered again)
3D) Side Plank - Max time (forgot to keep count)
Repeat 2 times total

4) Double Burpees x 8
*** I completed these using kneeling push-ups
Repeat 4 times total

6 Minute Abs Advanced System #1

1) Stability ball jackknife - 12
2) Side plank - 30 seconds per side
3) Stability ball mountain climber with hands on the ball - 8/side
***I was very unstable during this exercise and didn't have my body fully straight, working it though!
4) X-body mountain climber - 8/side
5) Plank with arms on the ball - 20 second hold
6) Stability ball roll-out - 6 reps
*** rolled in very slowly
Repeat 2 times total
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  #6  
Old 05-10-2010, 01:33 PM
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coastalveg coastalveg is offline
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Default Day 4 - Push, push, push!

Today's workout was TT Transformation Workout B (week 4)

1A) Chin-ups (Max) - -55lbs x 8, -55lbs x 8, -70lbs x 12
1B) Spider push-ups (Max) - 12, 12, 12
****on knees
1C) Vertical Jumps - 10
Repeat for a total of 3 sets

2A) DB Chest Press - 60lbs x 8
2B) Inverted Row - 15
Repeat for a total of 2 sets

3A) DB CSR - 50lbs x 10
3B) DB Lateral Raise - 20lbs x 10
Repeat for a total of 2 sets

4A) BB Curl - 22lbs x 10
4B) DB Tricep Extension - 25lbs x 10
Repeat for a total of 2 sets

No space for shuttle runs so got on the treadmill.

Sprinting intervals on a 3.5 incline. Sprinting at 7-7.3mph, rest at 2.8-3.2mph.

20 second sprints with 40 seconds rest x 8 rounds

6-Minute Abs Advanced System #1
1) Stability Ball Jackknife - 12
2) Side Plank - 30 seconds per side
3) Stability Ball Mountain Climber with Hands on Ball - 8/side
4) X-body Mountain Climber - 8/side
5) Plank with Arms on the Ball - 20 second hold
6) Stability Ball Rollout - 6

Repeat for a total of 2 times
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  #7  
Old 05-10-2010, 01:47 PM
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coastalveg coastalveg is offline
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Default Day 5 - Off Day

Today is an off day from the gym so the hubby and I went for a walk after dinner for 30 minutes or so.

Here is today's food journal:

2 apples
2 pieces of sprouted bread, toasted
2 tbl peanut butter
1 tbl raw pumpkin seeds
1 tbl raisins
ginger tea
banana
Vega Smoothie - 7 romaine lettuce leaves, banana, cinnamon, 1/2 scoop Vega Whole Food Health Optimizer, 1/4 cup shredded coconut
2 carrots
5 broccoli florets
1 tbl miso
1/2 cup mixed sprouts
1 cup steamed acorn squash
1/4 cup quinoa
1 tea ketchup
1 cup vanilla chai yarba mate tea
TOTAL 1577
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  #8  
Old 05-10-2010, 02:05 PM
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coastalveg coastalveg is offline
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Default Day 6 - Home workout

I was not feeling the gym so I did the....

TT Hotel Room Intermediate Workout C

1) Jumping Jacks -30 seconds
2) Bodyweight Squat - 20 reps
3) pushups - 20 reps
4) Y-squat - 12 reps
5) Mountain Climbers - 10/side
6) Running in Place -30 seconds
Repeated 5 times

TT 6-Minute Abs with Advanced System #1


1) Stability Ball Jackknife - 12
2) Side Plank - 30 seconds/side
3) Stability Ball Mountain Climber with Hands on the Ball - 8/side
4) X-body Mountain Climber - 8/side
5) Plank with Arms on the Ball - 20 second hold
6) Stability Ball Roll-out - 6 reps
Repeat for a total of 2 times

After dinner also went for a 1/2 hour walk
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  #9  
Old 05-10-2010, 02:22 PM
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coastalveg coastalveg is offline
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Default Day 7 - 30 minutes activity + food journal

Wahoo week 1 down!! Today started off early as I need to walk to my weekend job. I walked there and back which is about 40 minutes. After work, I walked around town doing errands and then carried home the food shopping for the week.

Today's food journal

2 apples
2 pieces of sprouted toast
2 tbl peanut butter
1/3 cup trail mix
Salad - 2 carrots, 2 pieces romaine lettuce, 1/2 cup sprouts, 1/3 cup quinoa, 1/3 cup homemade dressing (1/2 avocado, lemon juice, 1 tabl tahini, garlic, parsley, 1/2 tbl honey)
banana
Dinner salad - 2 carrots, 1/4 long english cucumber, 1/3 quinoa, 1/2 cup sprouts, 2 cups romaine lettuce with miso dressing
TOTAL 1514
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Last edited by coastalveg : 05-10-2010 at 02:23 PM. Reason: added in more text
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  #10  
Old 05-10-2010, 02:33 PM
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coastalveg coastalveg is offline
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Default Day 8 - Rockin' another home workout

Another shift at my weekend job so 20 minute walk there, 20 minutes back.

Completed another TT Hotel Room workout:

TT Hotel Room Intermediate Workout C

1) Jumping Jacks - 30 seconds
2) Bodyweight Squats - 20 reps
3) pushups - 20 reps
*** 10 on knees then 2-3 "real",finishing the rest on my knees
4) Bulgarian Split Squats - 10/leg
*** Subbed split squats for the Y-squats
5) Mountain Climbers - 10/side
6) Running in place - 30 seconds

Repeated 4 times

TT 6- Minute abs Advanced System #1

1) Stability Ball Jackknife - 12
2) Side Plank - 30 seconds/side
3) Stability Ball Mountain Climber with Hands on The Ball - 8/side
4) X-body Mountain Climber - 8/side
5) Plank with Arms on Ball - 20 second hold
6) Stability Ball Rollout - 6 reps

Repeated for a total of 2 times
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