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  #1  
Old 01-06-2016, 02:47 PM
concetta27 concetta27 is offline
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Default Stress Free TT#25

I have stated lofty goals and crashed and burned to many times to count. One pound a week. My goal. Started on New Years Eve. Ending March 23.
12.31.15
Weight-138
Chest-33 1/2
Shoulders-15
Waist-35
Hips-38
Thigh-21
Will post photos when sized.
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  #2  
Old 01-06-2016, 02:57 PM
concetta27 concetta27 is offline
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Monday 1.4 5/84 Mike Whitfields Metabolic Chaos Week 4
OS warm up (http://originalstrength.net/)
Workout A
1A) DB Bulgarian Split Squat with Front Foot Elevated (8/side) 30lbs
1B) DB Incline Chest Press (10) 30lbs
Rest 30 seconds and repeat 2 more times
2A) 1-Leg DB Romanian Deadlift (8/side) 16kg KBs
2B) DB Push Press (12) 20lbs
Rest 30 seconds and repeat 2 more times
3A) DB Row (10/side) 16kg KB
3B) Alternating Diagonal Ab Wheel Rollout (6/side) or Stability Ball Rollout (12)
Rest 30 seconds and repeat 2 more times
Finisher
Do the following circuit one time, resting as shown:
4A) Low Box or Bench Jumps (20 seconds), rest 10 seconds – 3 times
4B) Close-Grip 3/4th Rep Pushups (20 seconds), rest 10 seconds – 3 times
4C) Goblet Lateral Lunge (20 seconds/side), rest 10 seconds – 4 times (switch sides with each 20-second period so you’ll work both sides twice) 20lb
Took a week off during vacation, starting contest with last week of MW Metabolic Chaos.
Tuesday 1.5 6/84 Mike Whitfields Metabolic Chaos Week 4
OS warm up (http://originalstrength.net/)
Workout B
1A) Lunge Jumps (6/side)
1B) Inverted Row or Strap Row (15) used ropes hanging on wall
1B) Elevated Pushups (8/side)
1C) KB(20kg) Swings (20)
1D) Stability Ball Ab Pike (10)
1E) Alternating Prisoner Reverse Lunge from a Deficit (10/side)
1F) Renegade Pushups (15) or Regular Pushups (20)
1G) Jumping Jacks (50)
Rest 1 minute
4x
Wednesday 1/6 7/84 Mike Whitfields Metabolic Chaos Week 4
OS warm up (http://originalstrength.net/)
Recovery Day
30-20-10 HIT Intervals
5x, rest 2 minutes, 5x
BW squats-10
X-mtn climbers-10/ea
EMOTM-7x
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  #3  
Old 01-08-2016, 01:47 PM
concetta27 concetta27 is offline
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Thursday 1/7 8/84 Mike Whitfields Metabolic Chaos week 4
OS warm up (http://originalstrength.net/)
Workout C
1A) Snatch Grip Deadlift (8) or DB Squat (8) 25lbs
1B) Cable Core Press or Stability Ball Plank with Arms Extended (30 seconds) 40lb
Rest 1 minute and repeat 2 more times
2A) Narrow Stance Goblet Squat (12) 25lb
2B) DB Chest Press (1-1/2 rep style) (8,11,11) 25lbs
2C) DB Rear Lateral Raise (10) 10lbs
2D) X-Body Mountain Climber with Feet Elevated (10/side)
Rest 1 minute and repeat 2 more times
Finisher
Do the following superset resting only when needed. In the first superset, you’ll perform 8 reps of each exercise. In the next superset, you’ll perform 7 reps of each exercise. Continue in this fashion until you complete 1 rep of each exercise.
3A) Bench Vault or Skater Hops (8/side…down to 1/side)
3B) Cable Chops or DB Chops or Medicine Ball Chops (8/side…down to 1/side) 40lb
Friday 1.8 9/84 Mike Whitfields Metabolic Chaos week 4
OS warm up (http://originalstrength.net/)
Workout D Done in 21 Metabolic Conditioning
Do the following circuit as many times as possible in 21 minutes.
1A) Alternating DB Lunge to Hammer Curl (10/side)-10lbs
1B) Burpee/X-Body Mountain Climber Combo (5)
1C) Skater Hops (10/side)
1D) 1-Arm Switch Pushups (5/side)
1E) 1-Arm KB or DB Swing (10/side)-16kg
1F) Extended Side Plank with Cable Row (10/side) or Extended Side Plank (20secs/side)
1G) Bodyweight Squats (15)
1H) *Stability Ball Jackknife Double Pushup (5)
1I) Total Body Extension (15)
1J) Mountain Climbers (5/side)
* Complete TWO pushups after every jackknife
Didn't time, 4x
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  #4  
Old 01-12-2016, 02:03 PM
concetta27 concetta27 is offline
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Monday 1.11 12/84 Mike Whitfields Finishers Aggression
OS warm up (http://originalstrength.net/)
Day 1 – Workout A
1A) Deadlift (8) or DB Squat (8) 115lbs
1B) 1-Arm DB Incline Chest Press (8/side) 25lb
1C) *Eccentric Chin-up (4-8) 4, starting at the top
Rest 1 minute and repeat 2 more times
* Take 5 seconds to lower yourself and about 1 second to come up
2A) DB Walking Lunge (10/side) 10lbs
2B) Stability Ball Jackknife Pushup (15)
Rest 1 minute and repeat 2 more times
“The Alive 45” Finisher
Do the following circuit as many times as possible in 5 minutes, resting only
when needed.
3A) Goblet Jump Squat (5) 10lb
3B) 2-Arm DB Row (fast tempo but under control) (15) 20lbs
3C) Squat Thrust (10)
3D) Arnold Press (fast tempo, but under control) (15) 10lbs
2x
Tuesday 1.12 13/84 Mike Whitfields Finishers Aggression
OS warm up (http://originalstrength.net/)
Day 2 – Workout B
1A) Box or Bench Jumps (6)
1B) DB Row (20/side)-20lb
1C) Bodyweight Sumo Squat (20)
1D) Pushup w/Arm Extended (8/side)
1E) KB or DB Swings (25) 20kg
1F) Side-to-Side Hops (20/side)
Rest 1 minute and repeat 3 more times for a total of 4 circuits
Rest during the circuit ONLY when necessary
This is a one week "aggressive" program to torch fat. Sore, most likely from the deadlifts. But as Mikey says, it's only 7 days.
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  #5  
Old 01-13-2016, 02:21 PM
concetta27 concetta27 is offline
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Wednesday 1.13 14/84 Mike Whitfields Finishers Aggression
OS warm up (http://originalstrength.net/)
Day 3 – Intervals
Exertion Scale (1-10)
1 = Standing still
5 = Moderate pace
8/9 = Interval Pace 80-90% of full effort
10 = Running from hyenas with machine guns
Workout:
Warm up for 5 minutes (3/10)
Intervals
20 seconds – Interval (9/10) followed by
40 seconds – Recovery (3/10)
Do the above 10 times
Row-L8-10x
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  #6  
Old 01-14-2016, 10:06 AM
concetta27 concetta27 is offline
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Thursday 1.14 15/84 Mike Whitfields Finishers Aggression
OS warm up (http://originalstrength.net/
Day 4 – Workout C
1A) *Eccentric Goblet Split Squat (6/side) 20lb, 25lb, 25lb
1B) DB Chest-Supported Row (10) 25lbs
Rest 1 minute and repeat 2 more times
* Take 5 seconds to lower yourself and 1 second to come up
2A) **Eccentric DB Chest Press (8) 25lbs
2B) DB Romanian Deadlift (12) 35lbs
2C) Ab Wheel or Stability Ball Rollout (15)
Rest 1 minute and repeat 2 more times
**Take 5 seconds to lower the weight to your chest and 1 second to push it up
Finisher
Do the following superset resting only when needed. In the first superset, you’ll
perform 8 reps of each exercise. In the next superset, you’ll perform 7 reps of
each exercise. Continue in this fashion until you complete 1 rep of each exercise.
3A) Modified Burpee (burpee without the pushup) (8…1)
3B) Decline Triple Stop Pushup or Decline Pushup (8…1)
Finisher certainly finished me!
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  #7  
Old 01-15-2016, 02:27 PM
concetta27 concetta27 is offline
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Friday 1.15 16/84 Mike Whitfields Finishers Aggression
OS warm up (http://originalstrength.net/
Day 5 – Workout D – Sweet 16 Conditioning
Do the following circuit as many times as possible in 16 minutes, resting
when needed. Once the clock hits 16 minutes, stop.
1A) Shuttle Sprint (use a short distance – around 10 feet) (back and forth 6 times)
1B) Pushup Row (6/side) 25lbs-1x, rest 20lbs
1C) Vertical Jump and Stick (6)
1D) Explosive Pushup or Triple Stop Pushup (6)
1E) Alternating Diagonal Lunge (6/side)
1F) X-Body Mountain Climber (6/side)
4x + 1A-toasty fried at the end.
Once the clock hits 16 minutes, rest two minutes and then do the following:
Total Body Extensions – 30 seconds, followed by 30 seconds of rest - Do this 5 times
5x-This was exhausting. Push up rows awfully hard.
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  #8  
Old 01-16-2016, 10:27 AM
concetta27 concetta27 is offline
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Saturday 1.16 17/84 Mike Whitfields Finishers Aggression
OS warm up (http://originalstrength.net/
Day 6 – Intervals
2 minutes(7/10)
1 minute(3/10)
4x-row-L8-Harder than it looks, perfect short workout before work
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  #9  
Old 01-16-2016, 10:55 AM
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RobB RobB is offline
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Quote:
Originally Posted by concetta27 View Post
Saturday 1.16 17/84 Mike Whitfields Finishers Aggression
OS warm up (http://originalstrength.net/
Day 6 – Intervals
2 minutes(7/10)
1 minute(3/10)
4x-row-L8-Harder than it looks, perfect short workout before work
I tried the 6 six minute Addiction-better than cardio from Mikey's email the other day.............same thing.......harder than it looks.....it was great!
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  #10  
Old 01-19-2016, 02:45 PM
concetta27 concetta27 is offline
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Sunday 1.17 18/84 Mike Whitfields Finishers Aggression
OS warm up (http://originalstrength.net/)
Day 7 – Sprints
Be sure to warm up for 5-10 minutes before doing the sprints with a light jog.
After your warm-up, do 2-3 sprints at about 60-70% intensity. Do these sprints on a SAFE surface. Then, begin the sprint workout…
Sprint Workout
30-40 yard sprint (maximum effort)
Recover for 1 minute (slow walking)
Do the above 12 times
Was going to run on the football field, but too many ruts. Ran next to field on asphalt. ~40 yards, walked back, 12x.
"Follow this workout for 1 week and then switch to another program. Since
this program is aggressive, be sure to take two days off from intense exercise once you are done with this program to recover."
No problem doing this, plus I haven't picked my next program. Legs still sore from sprints, getting better.
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