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  #1  
Old 05-15-2012, 10:37 PM
ekuhn ekuhn is offline
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Join Date: May 2007
Posts: 32
Default Starting First Contest

I have been a member of Turbulence Training for several years but this is the first time I have entered one of the contests. I have been on my weight loss journey since November 2010 and this contest is a great incentive to push through and finish well. I started at 224 and was using Weight Watchers starting in November 2010 and I lost about 20 pounds in 18 months. I started working with a nutritionist starting this January when I was at 204.5. Now I am at 188 pounds and 34.7% body fat as of today.

I took my contest photos on Sunday so I guess I technically started then but I look forward to this contest

Right now I am doing the Buff Guys-Hot Gals and am in the second week... Just did the Workout B today for the second time. I am wondering what would be a good next workout for when I finish BGHG...
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  #2  
Old 05-16-2012, 06:22 AM
tictac tictac is offline
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Join Date: Dec 2011
Posts: 102
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Well done with the weight loss so far.

This is my first contest too. Look forward to seening your progress.
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  #3  
Old 05-17-2012, 06:12 PM
kerry kerry is offline
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Join Date: Jun 2007
Posts: 1,252
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Hi

Good luck in your contest. You really can't go wrong with any of the monthly programs - when I was doing the contests I would simply use the current workout of that month. Some are 4 days per week (like this month's MRT 2.0) and some are 3 if that makes any difference to you.

Craig posted a list recently of the top ten workouts (I dont' recall if that was his opinion or feedback from members, but here they are in order:

TT Buff Dude Hot Chicks February 2009
TT Metabolic Resistance Training May 2011
TT Hardcore 2k10 May 2010
TT Bodyweight Cardio 3 June 2010
TT Reformed Meatheads May 2009
TT Amazing lower abs Aprl 2008
TT Hard core Fat loss June 2006
TT for abs 4 wk program sept 2007
TT Booty for Wife April 2010
TT Buff Guys and hot Gals July 2011

So plenty to choose from....wishing you much success...
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  #4  
Old 05-18-2012, 07:27 AM
Lesa Lesa is offline
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Join Date: Apr 2010
Posts: 196
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Awesome for taking the step to participate in the challenge. As Kerry mentioned there are some really good workouts to choose from. Right now I am using TT Race Training and am enjoying it.

Good luck it sounds like your off to a good start with Buff Guys - Hot Gals
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  #5  
Old 05-18-2012, 12:58 PM
Craig Ballantyne's Avatar
Craig Ballantyne Craig Ballantyne is offline
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Posts: 29,008
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Fantastic, great to see you entering the contest.
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Certified Turbulence Trainer
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  #6  
Old 05-25-2012, 05:17 AM
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wsarwani wsarwani is offline
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Wish you great results for TT14. Kill those workouts!
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  #7  
Old 06-03-2012, 11:52 AM
ekuhn ekuhn is offline
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Join Date: May 2007
Posts: 32
Default TT BG-HG Workouts so far

So I am starting the 4th week of the TT BG-HG workouts a little later than I had planned but oh well that is how life goes sometimes

I am posting my workouts from the last 3 weeks and I am going to do each week as a different post so here it goes:

Week 1 (May 6 to May 12)

Workout A (May 8)

Warm-up Superset
1A) Barbell Squat – 6 reps using 75% of the weight used in your “real” sets.
• 9 lb Body Bar
1B) Chin Up – 6 reps at 75% of weight used in your “real” sets.
• 130 lb Assist

Superset #1
1A) Barbell Squat – 10 reps; weight: 12 lb Body Bar
• No rest.
1B) Chin Up – 8 repetitions; weight: 120 assist
• Rest 1 minute & repeat 2 more times for a total of 4 supersets.

Superset #2
2A) Barbell Step Up – 10 repetitions per side; weight: 12 lb Body Bar
• No rest.
2B) DB RDL – 10 repetitions; weight: 20 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

Superset #3
3A) Cable Chop – 15 repetitions per side; weight: green resistance band
• No rest.
3B) 1 Leg BW Calf Raise – 10 repetitions per side; weight: BW
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

Superset #4
4A) KB Swing – 15 repetitions; weight: 10 lb KB
• No rest.
4B) Goblet Squat – 15 repetitions; weight: 10 lb KB
• No rest
4C) KB Swing – 15 repetitions; weight: 10 lb KB
• Rest 1 minute & repeat 3 more times for a total of 4 supersets

Workout B (May 9)

Warm-up Superset
1A) Medium Grip Bench with Elbows In and Shoulder Blades Squeezed – 6 reps using 75% of the weight used in your “real” sets.
• 12 lb Body Bar
1B) V-Grip Lat Pulldown – 6 reps at 75% of weight used in your “real” sets.
• 30 lb

Superset #1
1A) Medium Grip Bench with Elbows In and Shoulder Blades Squeezed – 8 repetitions; weight: 15 lb
• No rest.
1B) V-Grip Lat Pulldown – 12 repetitions; weight: 40 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #2
2A) DB Incline Squeeze Press – 8 repetitions; weight: 30 lb
• No rest.
2B) DB Chest Supported Row – 12 repetitions; weight: 20 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

Superset #3
3A) DB Triceps Extension – 12 repetitions; weight: 20 lb
• No rest.
3B) DB Incline Curl – 8 repetitions; weight: 20 lb
• No rest.
3C) DB Lateral Raise – 10 repetitions; weight: 10 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

Workout C (May 11)

Warm-up Superset
1A) BB Split Squat 1 & ½ Rep – 6 reps using 75% of the weight used in your “real” sets.
• 9 lb Body Bar

Superset #1
1A) BB Split Squat 1 & ½ Rep – 10 repetitions per side; weight: 12 lb Body Bar
• No rest.
1B) DB Renegade Row – 10 repetitions per side; weight: 10 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #2
2A) 1 Leg Squat – 8 repetitions per side; weight: BW
• No rest.
2B) DB 1 Leg RDL – 8 repetitions per side; 10 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

Superset #3
3A) Stability Ball Leg Curl – 10 repetitions; weight: BW
• No rest.
3B) Band Alphabet Abs – Once per side through alphabet; weight: green band
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

Superset #4
4) BB Front Squat - 20 sec squats + 10 sec rest for 8 sets; weight: 9 lb Body Bar

Workout D (May 12)

Warm-up Superset
1A) Pulldown – 6 reps using 75% of the weight used in your “real” sets.
• 50 lb
1B) 1-Arm DB Standing Shoulder Press with Palm-In – 6 reps at 75% of weight used in your “real” sets.
• 7.5 lb

Superset #1
1A) Pulldown – 8 repetitions; weight: 60 lb
• No rest.
1B) 1-Arm DB Standing Shoulder Press with Palm-In – 8 repetitions per side; weight: 10 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #2
2A) DB Incline Press – 8 repetitions; weight: 20 lb
• No rest.
2B) DB Row – 10 repetitions per side; weight: 12 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

Superset #3
3A) Close Grip Pushup – 8 repetitions; weight: BW
• No rest.
3B) Barbell Curl – 12 repetitions; weight: 15 lb Body Bar
• No rest.
3C) Cable Face Pull – 20 repetitions; weight: orange thick band
• No rest.
3D) Stability Ball Jackknife – 20 repetitions; weight: BW
• No rest.
• Rest 1 minute & repeat 4 more times for a total of 5 supersets
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  #8  
Old 06-03-2012, 12:00 PM
ekuhn ekuhn is offline
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Join Date: May 2007
Posts: 32
Default TT BG-HG Week 2

Week 2 (May 13 to May 19)

Workout A (May 14)

Warm-up Superset
1A) Barbell Squat – 6 reps using 75% of the weight used in your “real” sets.
• 9 lb Body Bar
1B) Underhand Grip Lat Pulldown – 6 reps at 75% of weight used in your “real” sets.
• 50 lb

Superset #1
1A) Barbell Squat – 10 reps; weight: 12 lb Body Bar
• No rest.
1B) Underhand Grip Lat Pulldown – 8 repetitions; weight: 60 lb
• Rest 1 minute & repeat 3 more times for a total of 4 supersets.

Superset #2
2A) Barbell Step Up – 10 repetitions per side; weight: 12 lb Body Bar
• No rest.
2B) DB RDL – 10 repetitions; weight: 20 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

Superset #3
3A) Cable Chop – 15 repetitions per side; weight: green resistance band
• No rest.
3B) 1 Leg BW Calf Raise – 10 repetitions per side; weight: BW
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

Superset #4
4A) KB Swing – 15 repetitions; weight: 10 lb KB
• No rest.
4B) Goblet Squat – 15 repetitions; weight: 10 lb KB
• No rest
4C) KB Swing – 15 repetitions; weight: 10 lb KB
• Rest 1 minute & repeat 2 more times for a total of 4 supersets

Workout B (May 15)

Warm-up Superset
1A) Medium Grip Bench with Elbows In and Shoulder Blades Squeezed – 6 reps using 75% of the weight used in your “real” sets.
• 15 lb Body Bar
1B) V-Grip Lat Pulldown – 6 reps at 75% of weight used in your “real” sets.
• 40 lb

Superset #1
1A) Medium Grip Bench with Elbows In and Shoulder Blades Squeezed – 8 repetitions; weight: 18 lb
• No rest.
1B) V-Grip Lat Pulldown – 12 repetitions; weight: 50 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #2
2A) DB Incline Squeeze Press – 8 repetitions; weight: 30 lb
• No rest.
2B) DB Chest Supported Row – 12 repetitions; weight: 20 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

Superset #3
3A) DB Triceps Extension – 12 repetitions; weight: 20 lb
• No rest.
3B) DB Incline Curl – 8 repetitions; weight: 20 lb
• No rest.
3C) DB Lateral Raise – 10 repetitions; weight: 10 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

Workout C (May 17)

Warm-up Superset
1A) BB Split Squat 1 & ½ Rep – 6 reps using 75% of the weight used in your “real” sets.
• 9 lb Body Bar

Superset #1
1A) BB Split Squat 1 & ½ Rep – 10 repetitions per side; weight: 12 lb Body Bar
• No rest.
1B) DB Renegade Row – 10 repetitions per side; weight: 10 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #2
2A) 1 Leg Squat – 8 repetitions per side; weight: BW
• No rest.
2B) DB 1 Leg RDL – 8 repetitions per side; 16 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

Superset #3
3A) Stability Ball Leg Curl – 10 repetitions; weight: BW
• No rest.
3B) Band Alphabet Abs – Once per side through alphabet; weight: yellow band
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

Superset #4
4) BB Front Squat - 20 sec squats + 10 sec rest for 8 sets; weight: 9 lb Body Bar

Workout D (May 19)

Warm-up Superset
1A) Pulldown – 6 reps using 75% of the weight used in your “real” sets.
• 55 lb
1B) 1-Arm DB Standing Shoulder Press with Palm-In – 6 reps at 75% of weight used in your “real” sets.
• 7.5 lb

Superset #1
1A) Pulldown – 8 repetitions; weight: 60 lb
• No rest.
1B) 1-Arm DB Standing Shoulder Press with Palm-In – 8 repetitions per side; weight: 10 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #2
2A) DB Incline Press – 8 repetitions; weight: 20 lb
• No rest.
2B) DB Row – 10 repetitions per side; weight: 12.5 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

Superset #3
3A) Close Grip Pushup – 8 repetitions; weight: BW
• No rest.
3B) Barbell Curl – 12 repetitions; weight: 15 lb Body Bar
• No rest.
3C) Cable Face Pull – 20 repetitions; weight: green thick band
• No rest.
3D) Stability Ball Jackknife – 20 repetitions; weight: BW
• No rest.
• Rest 1 minute & repeat 4 more times for a total of 5 supersets
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  #9  
Old 06-03-2012, 12:00 PM
ekuhn ekuhn is offline
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Join Date: May 2007
Posts: 32
Default TT BG-HG Week 3

Week 3 (May 20 to 24; June 2)

Workout A (May 21)

Warm-up Superset
1A) Barbell Squat – 6 reps using 75% of the weight used in your “real” sets.
• 12 lb Body Bar
1B) Underhand Grip Pulldown – 6 reps at 75% of weight used in your “real” sets.
• 55 lb

Superset #1
1A) Barbell Squat – 10 reps; weight: 15 lb Body Bar
• No rest.
1B) Underhand Grip Pulldown – 8 repetitions; weight: 65 lb
• Rest 1 minute & repeat 3 more times for a total of 4 supersets.

Superset #2
2A) Barbell Step Up – 10 repetitions per side; weight: 15 lb Body Bar
• No rest.
2B) DB RDL – 10 repetitions; weight: 20 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

Superset #3
3A) Cable Chop – 15 repetitions per side; weight: yellow resistance band
• No rest.
3B) 1 Leg BW Calf Raise – 10 repetitions per side; weight: BW
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

Superset #4
4A) KB Swing – 15 repetitions; weight: 10 lb KB
• No rest.
4B) Goblet Squat – 15 repetitions; weight: 10 lb KB
• No rest
4C) KB Swing – 15 repetitions; weight: 10 lb KB
• Rest 1 minute & repeat 2 more times for a total of 4 supersets

Workout B (May 22)

Warm-up Superset
1A) Medium Grip Bench with Elbows In and Shoulder Blades Squeezed – 6 reps using 75% of the weight used in your “real” sets.
• 15 lb Body Bar
1B) V-Grip Lat Pulldown – 6 reps at 75% of weight used in your “real” sets.
• 50 lb

Superset #1
1A) Medium Grip Bench with Elbows In and Shoulder Blades Squeezed – 8 repetitions; weight: 18 lb
• No rest.
1B) V-Grip Lat Pulldown – 12 repetitions; weight: 60 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #2
2A) DB Incline Squeeze Press – 8 repetitions; weight: 30 lb
• No rest.
2B) DB Chest Supported Row – 12 repetitions; weight: 20 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

Superset #3
3A) DB Triceps Extension – 12 repetitions; weight: 24 lb
• No rest.
3B) DB Incline Curl – 8 repetitions; weight: 20 lb
• No rest.
3C) DB Lateral Raise – 10 repetitions; weight: 10 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

Workout C (May 24)

Warm-up Superset
1A) BB Split Squat 1 & ½ Rep – 6 reps using 75% of the weight used in your “real” sets.
• 12 lb Body Bar

Superset #1
1A) BB Split Squat 1 & ½ Rep – 10 repetitions per side; weight: 15 lb Body Bar
• No rest.
1B) DB Renegade Row – 10 repetitions per side; weight: 10 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #2
2A) 1 Leg Squat – 8 repetitions per side; weight: BW
• No rest.
2B) DB 1 Leg RDL – 8 repetitions per side; 20 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

Superset #3
3A) Stability Ball Leg Curl – 10 repetitions; weight: BW
• No rest.
3B) Band Alphabet Abs – Once per side through alphabet; weight: thick red band
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

Superset #4
4) BB Front Squat - 20 sec squats + 10 sec rest for 8 sets; weight: 12 lb Body Bar

Workout D (June 2)

Warm-up Superset
1A) Pulldown – 6 reps using 75% of the weight used in your “real” sets.
• 60 lb
1B) 1-Arm DB Standing Shoulder Press with Palm-In – 6 reps at 75% of weight used in your “real” sets.
• 10 lb

Superset #1
1A) Pulldown – 8 repetitions; weight: 70 lb
• No rest.
1B) 1-Arm DB Standing Shoulder Press with Palm-In – 8 repetitions per side; weight: 12 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #2
2A) DB Incline Press – 8 repetitions; weight: 20 lb
• No rest.
2B) DB Row – 10 repetitions per side; weight: 12.5 lb
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

Superset #3
3A) Close Grip Pushup – 8 repetitions; weight: BW
• No rest.
3B) Barbell Curl – 12 repetitions; weight: 18 lb Body Bar
• No rest.
3C) Cable Face Pull – 20 repetitions; weight: thick yellow band
• No rest.
3D) Stability Ball Jackknife – 20 repetitions; weight: BW
• No rest.
• Rest 1 minute & repeat 4 more times for a total of 5 supersets
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  #10  
Old 06-03-2012, 10:51 PM
kerry kerry is offline
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Join Date: Jun 2007
Posts: 1,252
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nice consistent workouts....
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