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  #1  
Old 09-18-2010, 08:04 PM
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larmer larmer is offline
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Default Going for the Six Pack

So I am jumping into TC 9 with one objective getting a 6 pack. Along the way I will get stronger etc but I am focusing on the one objective. I did my first TT for Meatheads 4 x 4 workout today. I will post about that later.

Pictures and measurements have also been taken. Here is one of the pictures.
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File Type: jpg TC 9 Before - 01.jpg (15.8 KB, 17 views)
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  #2  
Old 09-19-2010, 10:22 PM
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Saturday, 18 September 2010
Day 49 of 365, 17 days of fighting out of 75 goal
Day 1 of 84 of TC 9

I have decided to enter Transformation Contest No. 9 today. It is the last day to enter and have the full twelve weeks.

I am also tracking the days between 1 August 2010 and 31 July 2011 and the number of days I do medieval foot combat during that time. I have an important objective to fight 75 days during the year long period.

I have one objective for the contest, which is to get a six-pack. I will measure I that with the picture. I will have a challenge with lots of business trips this Fall which will interrupt training and create temptations to eat too much. Planning my week will be the solution to those challenges.

I am still uncertain what are the best TT programs to use for a six-pack. Since I am too light by Craig’s standard losing weight is not my objective but rather expanding muscle and dropping belly fat. I am 180 cm which by Craig’s standard I should be between 79 and 80 kg but I am at 78 kg.

I will be doing Eat Stop Eat once or twice per week as my body changes with the program.

Again any advice would be appreciated.

Below are my starting measurements in kg or cm.

Mass 78.2 kg

Height 180 cm

Neck 38
Shoulder 115.5
Chest 98.5
Waist 90.5
Hip 87.5

Right Arm
Upper 31, flexed 34
Lower 27, flexed 28

Right Leg
Upper 51.5, flexed 51
Lower 39.5, flexed 39.5

Today’s Workout

To regain my strength so I have grabbed the new fast TT Meatheads 4 x 4 work out. Since it was my first time through I did a limited routine per the instructions.

1A) Narrow Stance Squat – 1x10, 1x12, 1x15 (3-0-1)
• NOTE: In set 1, you’ll do 10 reps. In set 2, you’ll drop the weight a little and do 12 reps. In set 3, you’ll drop the weight a little more and do 15 reps.
I did 5 @ 185 lbs, 12 @ 155 lbs
• Go immediately to Hanging Knee Raises.
1B) Hanging Knee Raise – 3x15 (2-0-1) 12, 14
• Rest 1 minute and repeat 2 more times.

2A) DB Reverse Lunge 3x12 / side 12 @ 35 lbs
• No rest.
2B) Stability Ball Rollout – 3x15 (3-0-1) 15, 15
• Rest 1 minute and repeat 2 more times.

Optional 4x40 Bodyweight Circuit
3A) Bodyweight Squats – 40 reps (1-0-1)
3B) Pushups – 40 reps (1-0-1)
3C) Bodyweight Rows + Stick-ups – 20 rows then 20 stick-ups (1-0-1)
3D) Mountain Climbers – 40 reps (1-0-1) –> 20 reps per side
• Do not rest between exercises.
• Rest 1 minute at the end of the circuit and repeat up to 2 more times.
I did the optonal workout once. It took me four sets of 15, 10, 10, and 5 doing 40 push-ups. I need to increase my strength but hey that is why I am going this.
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  #3  
Old 09-19-2010, 10:27 PM
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Sunday, 19 September 2010
Day 50 of 365, 17 days of fighting out of 75 goal
Day 2 of 84 of TC 9

So today was to be a fight practice day but that did not happen. No other fighters showed up ready and able to fight. Disappointing. All was not lost as I provided some training for two new fighters. That was limited since they do not have their armour together yet.

I did pell work with my sword back at home. I also practiced learning how to skip a rope. Yes I do not know how to skip rope. So I am trying to learn.

I am sore, in a mild way, all over my body from yesterday’s workout so perhaps it is good that I did not do much today.
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  #4  
Old 09-21-2010, 12:57 AM
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Monday 20 September 2010
Day 51 of 365, 18 days of fighting out of 75 goal
Day 3 of 84 of TC 9

Today was an off day from lifting and I was kind of glad. I continued with some DOMS into the day. The soreness I had in my upper abs last night was fortunately gone.

Tonight was fight practice and I was pleased with my performance. I generally kept mobile and got some good kills against my betters. I need to continue to work on power and targeting but that was the secondary focus of tonight. Tonight is was the flat snap and moving. A success.

IIRC there were over 12 in armour but one was a brand new fighter. I worn my new helm and I really need to repad it before Coronation this weekend for a better fit. It rotates a bit on my head and it still rings like a bell.

I forgot to stretch afterwards. I need to learn how to use my foam roller. I think it would help me.
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  #5  
Old 09-21-2010, 06:05 AM
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wsarwani wsarwani is offline
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It's great to see you back to TC9 Andrew and I'm sure you will achieve your goal of see your abs! You seem so close....

I continue to be fascinated by your hobby and love reading about the different events you attend and the terminology.

Like you, I need to learn how to use a foam roller but my first challenge is to actually get one (very difficult in these parts - I might need to order one online from the US).

You seem to be doing a fantastic job with the workout so far!
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  #6  
Old 09-21-2010, 06:09 AM
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weetamclan weetamclan is offline
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I think it's safe to say you have the coolest off day exercise out of all of us
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  #7  
Old 09-21-2010, 09:56 PM
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Tuesday 21 September 2010
Day 52 of 365, 18 days of fighting out of 75 goal
Day 4 of 84 of TC 9

So today was a mix of success and failure. After a day of fasting and then supper I was off to the Y for my weekly swim lesson to be followed by the TT 4 x 4 workout ‘B’. Well first I have not been getting weekly swim lessons due to business trips but I have gotten one practice in since my last lesson. I did not want to go swimming because I can’t swim. But I need to go if I want to be able to swim. I guess this is the getting outside of my comfort zone that Craig talks about. Well Jennifer my instructor was pleased with my progress. My biggest problem is getting my legs up in the water as they want to sink. Apparently most lean guys have this problem. Practice should solve this.

I then went to lift weights and discovered that I left my Chucks (shoes) and my workout out plan at home. I will have to come back tomorrow morning and do that routine.
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  #8  
Old 09-23-2010, 12:10 AM
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Wednesday, 22 September 2010
Day 53 of 365, 19 days of fighting out of 75 goal
Day 5 of 84 of TC 9

Today was a hectic day as I was working at home and looking after my Daughter in the afternoon when she came home from school. I had to squeeze in a weight lifting session and tonight was fight practice over in Buffalo.

Fortunately my body did not fail me.

I continue to learn that I lost a lot of strength with my long break since July. I will never let myself make that mistake again. For next year I need to plan a recovery program for post Pennsic so I am back into the gym as soon as safe after the fatigue of two weeks of camping and fighting.


Since this is my first week with TT 4 x 4 workouts I did a reduced number of sets. Today was the B workout which is upper body.

I would have skipped the fight practice but a friend was driving 2 hours to attend it with me and they have to arrange the time off two weeks in advance.

Day 2 – Workout B

1A) Military Press – 3x8 (2-0-1) 8 @ 60 and 70
1B) Wide-Grip Barbell Row – 3x12 (2-0-1) 8 @ 90, 12 @ 70
• Rest 1 minute and repeat 2 more times.

2A) DB Chest Press – 3x12-15 (2-0-1) 12 @ 55
2B) V-grip Pullup – 3 sets going 1 rep short of failure (2-0-1) 1, 2 (regular pull-ups – pathetic)
• Rest 1 minute and repeat 2 more times.

Optional 4x4 Ab Circuit Did one circuit
3A) Stability Ball Plank – 45 seconds
3B) X-Body Mountain Climber – 10 per side (1-0-1)
3C) Stability Ball Jackknife – 20 reps (1-0-1)
3D) Side Plank – 30 seconds per side
• Rest 1 minute and repeat 1 more time.

So I have a lot of work to do to get my strength back up and then increase it. I have done it before and I will do it again.

At fight practice we were a pretty even field. The turn out was smaller than normal and only one Knight, Sir Cameron. There were six of us in armour and I crossed swords with everyone. I am moving more now and the new gorget and helm are working better. I still need to repad the helm. I need to buy a smaller gorget but the current one will work for now.

I worked on my forehand power and bit on dodging otherwise it was not a very focused practice.

There is a new fighter there Crystal, and I spent some one on one time with her. She is fighting a different style that me. She has her sword back on the shoulder and the sword leg forward (the later common for Women). So it was a challenge to teach her. So I stuck to the basic flat snap. She has had four days in armour and wants to do wraps and stepping of the line for off body shots. All nice stuff but lets work on the fundamentals first. I got her pointing her sword in the right direction and greatly increased her power and her speed. I decided to copy her stance, despite not having female hips, and it was educational for me.

I had a piece of the local Baron’s birthday cake. Since I am the neighbouring Baron I felt somewhat obligated to celebrate his special day. Yes that is the reason. I figure this can be my cheat snack for the week so I indulged in a small bag of Lay’s potato chips at the Delta Sonic on the way home.
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  #9  
Old 09-23-2010, 09:24 PM
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Thursday, 23 September 2010
Day 54 of 365, 19 days of fighting out of 75 goal
Day 6 of 84 of TC 9

I am doing too much or at least spending too much time on the internet at night. I am not getting enough sleep so I need to change that. Proper bed time tonight.

Day 4 – Workout C

1A) Deadlift – 3x8 (3-1-1) 8 @ 135 & 8 @ 155 increase
• No rest.
1B) DB or Cable Lateral Raise – 3x10 with slow lowering phase (3-0-1) 10 @ 15, 10 @ 20
• Rest 2 minutes before repeating 2 more times.

2A) BB Shrug – 3x12-15 15 @ 85, 15 @ 105 increase
• No rest.
2B) Stability Ball 1-Leg Hamstring Curl – 3x10 per side I did the 10 per side but it does not seem very challenging. I had best check my form.
• Rest 1 minute before repeating 2 more times.

I was too tired to do the intervals. Next week I will include them. I think I will use my kettlebell as I like it.

Optional 4x4 Intervals
• 4 minute warm-up
o 15 seconds sprint or kettlebell swings
o 15 seconds recovery
¿É Repeat 8 times for a total of 4 minutes.
• 4 minute cool-down
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  #10  
Old 09-23-2010, 10:00 PM
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Starbuck1517 Starbuck1517 is offline
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Hi Andrew, glad to see you in the contest! A six pack is such a worthy goal-I'm sure you'll get there! It sounds like you are keeping pretty busy between fighting practices and workouts. I am with you on the late nights. I've had a lot of work stuff going on this week, necessitating some late nights-not getting enough sleep can really wear you down so quickly! I'm heading to bed early tonight so I can get back to early mornings.

How are you liking TT Meatheads 4x4? I may try that one next. I like the short circuits and the intervals. But there are so many choices...it's hard to make a decision sometimes!
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To get something you've never had, you have to do something you've never done.

I've been at this a while-all last year in fact!

Contest #7 thread: http://forum.ttmembers.com/showthread.php?t=8167
Contest #8 thread: http://forum.ttmembers.com/showthread.php?t=8904
Contest #9 thread: http://forum.ttmembers.com/showthread.php?t=9480
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