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  #11  
Old 05-10-2012, 12:16 PM
AdamY41 AdamY41 is offline
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Join Date: Mar 2012
Posts: 23
Default Update 7 May 2012

Enjoying everywork out.
7 May 2012.
Fasting day on the Nutrition side! Drinking a ton of water while taking my BCAA’s throughout the day! I am trying not to get distracted by everyone eating around me.
Workout was awesome! The Lunge jumps really took a toll on my hip flexors as well as the Goblet squats. What a burn! I really got into the interval part, by stepping up my pace to btwn 80-90%. I ran outside in the 95 degree heat! I was able to stretch out my flexors. Feeling great today!
Warm-Up
Workout B – Fast Day plus LA plus intervals
• Specific Warm-up Sets
o Do one set of 1A, 1B, and 1C for 6 reps.
• Rest ONLY where indicated.
1A) Prisoner Squat – 30 seconds
1B) Pushups – 30 seconds
1C) Lunge Jumps – 20 seconds + 10 second rest
1D) Punch-Kick Combo – 30 seconds
1E) Run-in-Place – 30 seconds
• Rest 1 minute before repeating 2 more times.
2A) KB Swing – 30 seconds (25 lbs)
2B) Narrow-Stance Goblet Squat – 30 seconds (25 lbs)
• Rest 1 minute before repeating 2 more times.
Hill Interval Training
• Set a treadmill at 2-4% incline.
o If you don’t want to run, or can’t, use a stationary bike or use a jump rope.
• 5-minute warm-up.
• 60 second run at 60-70% of your normal 1-minute interval running speed.
• 60 second recovery at 3/10 intensity level.
o In workout 1, repeat 3 more times for a total of 4 intervals.
• 5-minute cool-down.
Finish with static stretching.
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  #12  
Old 05-10-2012, 12:18 PM
AdamY41 AdamY41 is offline
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Join Date: Mar 2012
Posts: 23
Default 8 May 2012

Hope everyone is doing well with their training.

8 May 2012:
Shake day with fruits (apples, pineapples & strawberries) & fats (1 pack of peanuts) throughout the day for the Nutrition. Taking Syntha-6 (cookies & cream) flavor! Awesome taste! In addition to drinking a lot of water! Feeling pretty good with this plan right now!
Had a little rough day today with my allergies that had me reaching for the tissues every other 15 mins! Nose is feeling sore.
The days work out consisted of the following:
Warm-up
Workout C – Strength + Shake Day
• Specific Warm-up Sets
o Do one set of 1A for 5 reps (using 75% of the chosen weight).
o Do one set of 1B for 5 reps (using 75% of the chosen weight).
• Rest ONLY where indicated.
1A) Narrow-Stance Barbell Squat – 8 reps (2-0-1-0) (160 lbs)
1B) Pull-up – 2 reps short of failure (3-0-1-1) (10-12 reps)
• Rest 1 minute before repeating 2 more times.
2A) DB Split Squat – 8 reps (1-1-1-0) (55 lbs DB)
2B) DB 1-Arm Standing Shoulder Press – 8 reps per side (3-0-1-0) (45 lbs DB)
• Rest 1 minute before repeating 2 more times.
3A) DB Curl with Palms-Up – 10 reps (3-0-1-0) (35 lbs DB)
3B) DB Lying Triceps Extension – 15 reps (2-0-1-0) (30 lbs DB)
• Rest 1 minute before repeating 2 more times.
Finish with static stretching.
Fully spent after the workout! Arms had the good feeling burn!
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  #13  
Old 05-10-2012, 12:23 PM
AdamY41 AdamY41 is offline
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Join Date: Mar 2012
Posts: 23
Default 9 May 2012

Still pushing myself to the limit. The weather out here in AAfghanistan in in the high 90's to low 100's. Trying to plan out the workout can be challenging.

9 May 2012:
Making some good progress with the nutrition plan! Co-workers are assisting me in sticking with the plan. Great team work! They are also doing the workouts with me. We end up pushing each other to get max completion on the exercises!
Started out with the HIIT session of:
15-Minute Interval Calorie Challenge
• Do a 3-minute warm-up on your favorite fitness machine.
• Then do 45 second intervals (with 45 seconds rest) for 15 minutes and see how many calories you burn in the 15 minutes. Record this # and try to beat it the next week.
• Finish with a 3-minute cool-down.
Ran on a treadmill with a jog speed at 6.0 and a run speed at 10.0! Total calories burned for this event was 397 cal!
For my first meal after the workout it consisted of the following:
Protein shake, 3 hardboiled eggs w/o yolks, 1 wheat tortilla with lettuce & 1 tomato, 2 turkey link sausages with a bottle of water.
Warm-up
Workout D – Mod CHO + Dynamic
• Specific Warm-up Sets
o Do one set of 1A for 5 reps.
o Do one set of 1B for 2 reps per side.
o Do one set of 1C for 5 reps (using 75% of the chosen weight).
• Rest ONLY where indicated.
1A) DB Goblet Squat – 15 reps (1-1-1-0) (40 lbs)
1B) Spiderman Pushup – 1 rep short of failure (1-0-1-0) (13 each side)
1C) DB RDL – 15 reps (2-0-1-0) (85 lbs)
• Rest 1 minute and repeat 2 more times.
2A) DB Step-up (alternating) – 12 reps per side (2-0-1-0) (30 lbs)
2B) Stability Ball Jackknife – 20 reps (1-0-1-0)
2C) DB Row – 15 reps per side (1-0-1-0) (70 lbs)
The DB Step-ups were really a killer. My legs felt like Jell-O after them.
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  #14  
Old 05-10-2012, 12:26 PM
AdamY41 AdamY41 is offline
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Join Date: Mar 2012
Posts: 23
Default 10 May 2012

I have to say that the whole week has been challenging, yet exciting know that either way I will always do my best and never quit. My Co-worker have been there for me so far, and I know they will be there the whole way.

10 May 2012:
Today was my Protein only day. 7:00am, I started out breakfast with 3 hard boiled (no yolks) with some lettuce and a tomato. 9:00am was the workout. I’ll list below! After the workout I had a protein shake. 12:30pm I had lunch, 1 chicken breast with a medium salad w/spinach, tomatoes and olive oil. 3:00pm I had another protein shake. I completed the day with dinner at 6:20pm consisting with a 1 turkey breast and salad with tomatoes, carrots and olive oil.
This is the workout I completed:

Warm-up
Workout E – Protein Only: Glycogen Depletion + LA + HIIT
• Specific Warm-up Sets
o Do one set of 1 for 3 reps.
o Do one set of 2 for 5 reps per side (using 75% of the chosen weight).
• Rest ONLY where indicated.
1) Low Box Jumps – 6 reps
2) Barbell or DB Walking Lunge – 12 reps per side (2-0-1-0) (DB 40 lbs)
3) Total Body Extensions – 40 seconds
4) DB Chest Press – 15 reps (2-0-2-0) (70 lbs)
5) Decline Pushup – As many reps as possible (2-0-1-1) (30 & 20)
6) Strap Row or Wide-Grip Seated Row – 2 reps short of failure or 12 reps (2-0-1-1) (150 lbs)
7) Strap Rear-Delts or DB Rear-Delt Raise – 15 reps (1-0-1-1) (20 lbs)
• Rest 1 minute before repeating 1 more time.
Interval Training
• 5-minute warm-up.
• 30 seconds at an 8/10 level.
• 60 second recovery at 3/10 intensity level.
• Repeat 5 more times for a total of 6 intervals.
• 5-minute cool-down.
Finish with static stretching.
I was really spent with this one, due to the fact that from the lunges to the sprints. My legs were crying out! But it always feels better when you complete it.
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  #15  
Old 05-10-2012, 12:28 PM
AdamY41 AdamY41 is offline
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Join Date: Mar 2012
Posts: 23
Default Hello MorganHK

Quote:
Originally Posted by MorganHK View Post
Good luck to you Adam!

I just started as well. Will keep an eye on your progress.

Here's to our success.

I hope yoiur journey is everything you want and more. Good luck and looking forward to hear your updates.
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  #16  
Old 05-10-2012, 01:45 PM
kerry kerry is offline
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Join Date: Jun 2007
Posts: 1,252
Default

Excellent job on the workouts. And I think it helps to post them as well - record keepers are record breakers!!

Stay strong...

Kerry
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  #17  
Old 05-11-2012, 07:29 AM
AdamY41 AdamY41 is offline
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Join Date: Mar 2012
Posts: 23
Default 11 May 2012

11 May 2012:
We’ll I started to say that I would take the next two days off since I have gone 5 straight days without a break, but when I got to work today my co-workers wanted to work out one more day before a break. I gave in and said ok! I am now feeling the pain from it.
The day started out good. It is my CHEAT-DAY ;-), So I went to breakfast around 7am and had 3 hardboiled eggs, 1 cooked egg (over hard), 2 pieces of chicken sausage, 2 small pancakes, ½ cup of raisins and lettuce and tomato and water to drink. I got to work and it was approx. 10am that we went to work out. We did the following work out:
Warm-up
Workout A – Cheat Day Density Training
• Specific Warm-up Sets
o Do one set of 1A for 4 reps.
o Do one set of 1B for 5 reps (using 75% of the chosen weight).
o Do one set of 1C for 4 reps per side.
• Rest ONLY where indicated.
1A) Low Box Jumps – 10 reps
1B) Deadlift – 10 reps (2-1-2-1) (145 lbs first set, then 225 next sets)
1C) Elevated Pushups – 12 reps per side (2-0-1-0)
1D) Stability Ball Rollout – 10 reps (3-0-2-0)
• Rest 1 minute before repeating 3 more times.
2A) Seated Row or DB Chest-Supported Row – 12 reps (2-0-1-1) (150 lbs)
2B) DB Incline Chest Press – 8 reps (2-0-1-0) (55 lbs DB)
2C) Stability Ball Leg Curl – 20 reps (1-0-1-0)
2D) DB Rear-Delt Raise or Face Pull – 15 reps (2-0-1-0) (15 lbs DB)
• Rest 1 minute before repeating 2 more times.
3A) Total Body Extension – 30 seconds
3B) Close-Grip Pushup – 30 seconds
3C) Jumping Jacks – 60 seconds
• Rest 1 minute before repeating 2 more times.
Finish with static stretching.
To say the least, I was feeling good, so I put more weight for the deadlifts. I was on the 3rd set, rep #8 out of 10 when I felt my right lower back muscle give a slight pull. I stopped there and continued with the rest of the work out. I could feel it the rest of the workout and am currently feeling it more now. I took some Motrin to hopefully reduce the pain. I will now be taking the next two days off to give it some recover time and will get on the 3 day trng 1 day off routine and watch how much I “try” and lift.
Learning has occurred!

Anyone have any good stretches I could do?
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  #18  
Old 05-11-2012, 08:03 AM
tictac tictac is offline
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Join Date: Dec 2011
Posts: 102
Default

Looks like your smashing it early. I better start posting up some workouts as you are showing us how its done keep it up.
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  #19  
Old 05-12-2012, 12:39 PM
AdamY41 AdamY41 is offline
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Join Date: Mar 2012
Posts: 23
Default 12 May 2012

We'll today was a day off, due to me pulling my back on my last work out. What I did do today was went for a good 25 min walk and then some stretches to try and relieve some pressure on my lower back. Still a little sore, but I can touch my toes, so that is good news.
For my nutrition today, well it was my fasting day, so all I did was drink about 12 liters while adding some BCAA’s. Looking forward to tomorrow to see if I will be able to do a little more with my back! I’ll keep it posted.
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  #20  
Old 05-13-2012, 12:06 PM
AdamY41 AdamY41 is offline
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Join Date: Mar 2012
Posts: 23
Default 13 May 2012

13 May 2012:
Today was another light day due to the back. But I was able to get some pull-ups and good stretching in. Tomorrow I am back into it. For my nutrition it was my shake day. I drank a total of 5 shakes throughout the day. With my three from the morning to afternoon ones, I eat some fruit with them. (I do not have a blender)(Green apples and oranges) For my last two I had some peanuts and peanut butter with them.
I am ready to get back into the swing and continue with this journey.
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