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  #21  
Old 08-25-2014, 01:40 PM
Craig Ballantyne's Avatar
Craig Ballantyne Craig Ballantyne is offline
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Charles,

I'm sorry, but this is not for you.

It would require me to know a LOT about you and design an individual program for you.

I'm sorry, but cutting the reps in half is simply not effective program design.

I appreciate your interest, and what I suggest is either:

a) hiring a CTT online to do this (perhaps contact some of the ones that post here on a regular basis)
b) Hiring a trainer in person to help you with this.

Otherwise, I recommend sticking to a regular TT or HWR program.

Sorry to be a buzz kill, but it's safety first.

Sincerely,

Craig
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  #22  
Old 08-26-2014, 12:55 PM
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Craig Ballantyne Craig Ballantyne is offline
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I will be out on the farm for a few days house-sitting. Early this morning I drove my mother into town as she is off on a big summer holiday trip. That means I'll be looking after ol' Bally the Dog all week. So far, so fun!

Now I usually don't do this, but I drank 1/3 of one of those Monster Energy drinks and went to the gym for a big squat and bodyweight workout.

Tomorrow I'm taking a full break. I'm feeling great on the 33,333 rep mission, but I'm due for a day off.

Today's workout:

Exercise (Total reps added to 33,333 challenge)

Warmup BW Squats (100)

1A) Squat
1B) Box Jump
1C) Pushups (100)
1D) Bodyweight Row (80)

2A) Front Squat
2B) Good Morning

Now it's time to work on my 49-Day Challenge program and later this afternoon I'm interviewing Kevin Harrington, from Shark Tank. He's speaking at this event in November: www.OnlineInfoWorkshop.com

Should be an interesting day.

BTW, grab these if you need them:
FREE meal plans: www.TurbulenceTraining.com/freemealplans TT Free Meal Plans
www.turbulencetraining.comTT Free Meal Plans







Today's Kickbutt Mindset Tip:
Do NOT obsess about your scale weight. No One but you knows the number. If you are losing inches, it doesn't matter if the scale is slower to budge.

There are so many factors - especially for women! - that determine scale weight (your cycle, water retention, carb storage, lean mass, etc.) Focus instead on behaviors that help you lose fat.

After all, millions of people have been deterred from their fat loss program because of mistaken emphasis on body weight, rather than inches lost and how your clothes fit.

When it comes to your body transformation, it's how you fit in your clothes and look in the mirror that counts.

Forget the scale if you want to be happier! Stay strong and keep on pushing on - make the right decisions and you WILL get results. Keep on believing in yourself. You CAN do it.

Check out the comments on this post here:
https://www.facebook.com/TurbulenceT...52663927669679

Keep on pushing on and keep thinking RIGHT,

Craig Ballantyne, CTT

PS - 33,333 update:

***
12 week cumulative total:

15,000 Bodyweight Squats
  • 1332
10,000 Pushups
  • 881
3,000 Bodyweight Rows
  • 320
2,000 Pullups
  • 80
1,500 Burpees
  • 75
1,500 Chinups
  • 42
333 Handstand Pushups
  • 21
= 2851/33,333 reps
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Certified Turbulence Trainer
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  #23  
Old 08-28-2014, 12:07 PM
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Craig Ballantyne Craig Ballantyne is offline
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Post #2000 is all about a 1000 that will be part of the 5000. Read on to make sense of my ramblin's...

Whew. I got whooped today.

It was a new Bodyweight 1000 program. I'll give you some of it, but it's going to be refined and polished up a bit to become part of the October TT WOM which will be "The TT Bodyweight 5K" (5000 reps over the course of a month). It's going to be a blast.

It's 4 rounds of 250 reps right now...it will be Workout B of the new program. It's a LOT of dense lower body work and spaced-out upper body training that is skill development for moderate pull-up folks like myself.

Box Jumps, Pullups, Squats, Pushups, Chins, Rows, and more.

It was 1000 reps in 44:27. I'm going to put a 45 minute time limit on the workout. If it's not finished, you come back and do the rest later in the week.

I added a lot of reps to my 33,333 goal.

Exercise - Reps added
Pull-up - 20
Squat - 500
Pushup - 180
Chins - 20
Rows - 100
Burpee - 20
Handstand Pushup - 14 (not in the 1000, did extra)

Full program next month!

Speaking of skill development, here's one way to build up with pushups:

Q from Penny Gostlin Spickard: I still do a modified pushup because I am unable to do the regular. How soon should I progress to the regular? Does it matter to stay with the modified version??

Answer:

You can do a 3-second lowering of the full pushup. Then use modified to push back up. Once you can do that with control, move to a 5-second lowering. By then you should be able to do 1 regular pushup. Once you can do 1 regular pushup, do that and the rest of the set using the 5s down and modified up. Build up from there.

Today's Kickbutt Mindset Tip:
Look at every small victory as a step ahead, even when you lose the battle. There will be days that you eat 3 cookies after dinner. Consider it a victory that you stopped before having the 4th. It truly is a win. Next time, you’ll only have two. Eventually you’ll be able to have one and leave a full plate for others to share.

You CAN - and will - develop the discipline over time. Do not expect it to come all at once. That’s okay. We are all imperfect humans…but we are also capable of making great changes. It does take time to establish new and improved habits. But we can do it. So never, ever quit on what is important to you. Never stop on your commitment to getting better.

Plan for the obstacles in your life. Prepare 2 solutions for every problem. Get social support. Be accountable to a friend. Set the rules for your life that will dictate the need for better habits. And implement them every day. You can do it. You CAN change. I believe in you. Let's do it!

Push on,

Craig Ballantyne, CTT

PS - Trainers...

If you want to take your business online, read this 4-step plan for success:
- http://www.earlytorise.com/43146/

PPS - You've won...

...in the past and you'll win again. You know how to succeed. Take this new goal seriously. Get support. Prepare your plan. Lets go!


PPS - 33,333 update: Now over 10% of the way there!

***
12 week cumulative total:

15,000 Bodyweight Squats
  • 1832
10,000 Pushups
  • 1061
3,000 Bodyweight Rows
  • 420
2,000 Pullups
  • 100
1,500 Burpees
  • 95
1,500 Chinups
  • 62
333 Handstand Pushups
  • 35
= 3605/33,333 reps
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Certified Turbulence Trainer
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  #24  
Old 08-28-2014, 12:31 PM
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pageboy9 pageboy9 is offline
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Quote:
Originally Posted by Craig Ballantyne View Post
Post #2000 is all about a 1000 that will be part of the 5000. Read on to make sense of my ramblin's...

Whew. I got whooped today.

It was a new Bodyweight 1000 program. I'll give you some of it, but it's going to be refined and polished up a bit to become part of the October TT WOM which will be "The TT Bodyweight 5K" (5000 reps over the course of a month). It's going to be a blast.

It's 4 rounds of 250 reps right now...it will be Workout B of the new program. It's a LOT of dense lower body work and spaced-out upper body training that is skill development for moderate pull-up folks like myself.

Box Jumps, Pullups, Squats, Pushups, Chins, Rows, and more.

It was 1000 reps in 44:27. I'm going to put a 45 minute time limit on the workout. If it's not finished, you come back and do the rest later in the week.

I added a lot of reps to my 33,333 goal.

Exercise - Reps added
Pull-up - 20
Squat - 500
Pushup - 180
Chins - 20
Rows - 100
Burpee - 20
Handstand Pushup - 14 (not in the 1000, did extra)

Full program next month!

Speaking of skill development, here's one way to build up with pushups:

Q from Penny Gostlin Spickard: I still do a modified pushup because I am unable to do the regular. How soon should I progress to the regular? Does it matter to stay with the modified version??

Answer:

You can do a 3-second lowering of the full pushup. Then use modified to push back up. Once you can do that with control, move to a 5-second lowering. By then you should be able to do 1 regular pushup. Once you can do 1 regular pushup, do that and the rest of the set using the 5s down and modified up. Build up from there.

Today's Kickbutt Mindset Tip:
Look at every small victory as a step ahead, even when you lose the battle. There will be days that you eat 3 cookies after dinner. Consider it a victory that you stopped before having the 4th. It truly is a win. Next time, you’ll only have two. Eventually you’ll be able to have one and leave a full plate for others to share.

You CAN - and will - develop the discipline over time. Do not expect it to come all at once. That’s okay. We are all imperfect humans…but we are also capable of making great changes. It does take time to establish new and improved habits. But we can do it. So never, ever quit on what is important to you. Never stop on your commitment to getting better.

Plan for the obstacles in your life. Prepare 2 solutions for every problem. Get social support. Be accountable to a friend. Set the rules for your life that will dictate the need for better habits. And implement them every day. You can do it. You CAN change. I believe in you. Let's do it!

Push on,

Craig Ballantyne, CTT

PS - Trainers...

If you want to take your business online, read this 4-step plan for success:
- http://www.earlytorise.com/43146/

PPS - You've won...

...in the past and you'll win again. You know how to succeed. Take this new goal seriously. Get support. Prepare your plan. Lets go!


PPS - 33,333 update: Now over 10% of the way there!

***
12 week cumulative total:

15,000 Bodyweight Squats
  • 1832
10,000 Pushups
  • 1061
3,000 Bodyweight Rows
  • 420
2,000 Pullups
  • 100
1,500 Burpees
  • 95
1,500 Chinups
  • 62
333 Handstand Pushups
  • 35
= 3605/33,333 reps
Thank you for the Push Up tip: So many of my female clients need this exact strategy.
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http://www.sugarfreedom.com
Fitness is Freedom.
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  #25  
Old 08-29-2014, 12:30 PM
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Craig Ballantyne Craig Ballantyne is offline
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Day off today. Deadlifts, bench, and bodyweight stuff tomorrow.

So many of my clients say to me:

"I feel I am close to breaking through, but I’m getting frustrated."

Here’s what I reply to them…

Don't lose this feeling. In almost all areas of life - from fat loss to making money - we go through a long period of doing the work with minimal to okay results...and then you experience the WHOOOOOOSH effect when the breakthrough occurs.

You are doing the work, building the momentum, and you are oh so close to a breakthrough. You really are. Don’t give up now! You cannot fail. If you persist, nothing will stop you from making progress.

Keep on pushing on. Never give up on what is important to you. Stay strong and get STRONGER every day. September will be your WHOOOOOSH month. I know it. You CAN do it. I believe in you.


I know it's tough when you are around negative people...here's a Question from today's TT Facebook fitness session...

Lindsay Rodriguez O'Donnell What is one to do when the person who refuses to offer support and encouragement and even tries to sabotage the fitness journey is a spouse?

Answer:

You do what you can. You don't talk about your goals with them. You live by example. You eat what you want to - and need to - eat. You set your plan, and you stick to it. You don't need their help. You can do it on your own and with online support and with support of others at your gym or church or in your community. Focus on the positives of your relationship with your spouse, but don't let their health-negativity get in the way of your changes. Stay strong. Do what is right for you. You can - and WILL - do it. I believe in you.

In fact, I've written a lot about this...


You see, every day at 4am I sneak out of bed, no matter where I am in the world, sit down at my kitchen table or hotel room desk, and write 1000 to 2000 words for my first book. It's about harnessing the Power of Your Personal Rules so that you have your best life ever.

I'm almost done and can't wait to share it with you.

Earlier this week I posted a couple of passages from it on Facebook, and the response was incredible. I touched a nerve, and realized that YOU also need to hear this before the final long weekend of summer (or before summer gets started, for my readers down under). And please don't miss the special announcement at the end of this letter.

This is my personal message to you...


Dear TT Reader,


People will always try to sabotage your day, your diet, your dreams, and your determination. You cannot let this happen. Identify all the obstacles that they want to impose and then create at least two solutions for each. Stand up to these wanna-be saboteurs and say no, or find a way to avoid being around them. Stay out of sight when you know they will come around desiring you to do their bidding. Each occasion that allows you to say "NO" helps you build strength, no matter how small the victory.

The saboteur is easily defeated when you are able to show a strong will. Do not back down. Stay strong and keep on pushing on! Never, ever give up on what is important to you. I believe in you.

You must remember what really matters. Write down your Rules and Priorities in life. Have them visible when temptations come a calling. Remember what REALLY matters.


You cannot let the little opinions of small minded people stop you from achieving your big goals and dreams.

You must expect some negativity from others when you start your transformation. But you cannot fail. You can only get results. You learn from you mistakes. You take those lessons and adjust course. You make better decisions the next time. You plan ahead to come better prepared for temptation. You WILL make it work. You CAN win a victory so that you'll gain momentum. You can live by example, and when you do, you'll encourage others to support you. When you do this over and over and over again, you will make the big leaps and bounds that will lead to an incredible transformation and achievement of your big goals and dreams. It IS possible. You can - and WILL - do it. Never give up on what is important to you.

Know this: Your "enemies" are harmless. They are only teasing. They are only doing so because it threatened the status quo.

They worry you will change and leave them behind, like the movie star that leaves her one stoplight town for the big city and never returns. But it's never like that. When you get better, you want to take people along for the ride.

Once they see that, once they realize you are not going to leave them but you are going to lead them, they will want to join in. And when you support them, they will support you. They will become your strongest allies, your staunch supporters, and they will go on to become your best students - sometimes even becoming better than the teacher themselves!

I know this to be true because so many of my friends, those that gave me hassle and peer pressure so strongly in my early 20's, have today become even healthier and more committed to fitness than I am, if that's possible!

They are better people because I had the courage to commit to change when I was young, and because I found ways to cope with what I could not control (their attitudes), and I controlled what I could (my response), and concentrated on what counted (what mattered to me and my long-term big goals and dreams). Stay strong, my friend! Do what is right for you.


Look at every small victory as a step ahead, even when you lose the battle.

There will be days when you will eat 3 cookies after dinner. That's okay. Consider it a victory that you stopped before having the 4th.

It truly is a win. Next time, you'll only have two. Eventually you'll be able to stop at one and leave a full plate for others to share. You will develop the discipline over time. Do not expect it to come all at once. That's okay.

We are all imperfect humans...but we are also capable of making great changes. It takes time to establish new and improved habits. But we can do it. So never, ever quit on what is important to you. Never stop on your commitment to getting better. Plan for the obstacles in your life. Prepare two solutions for every problem. Get social support. Be accountable to a friend. Set the rules for your life that will dictate the need for better habits. And implement them every day.

You can do it. You CAN change. I believe in you.

You can change at any age...after all, what is your other option? To give up? To quit? NEVER! Stay strong and keep on pushing on, no matter if you are 21, 41, 61, or 101! (We recently had a 92-year old woman purchase my bodyweight workouts because she wants to get stronger - how awesome is that?) Never give up on what is important to you - just like that wonderful lady is still going strong.



You are so close to a breakthrough. I just know it. Keep on pushing on.

In almost all areas of life - from weight loss to saving money - we go through a long period of doing the work with minimal results...and then there is the WHOOOOOOSH effect when the breakthrough occurs and we achieve incredible results in a short amount of time.

This happens when you do the work, when you overcome the resistance, and when you keep on pushing on.

September is a WHOOOOSH month for so many of us in ALL areas of life.

It will be for you too.

Stay strong.

Sincerely,


Craig Ballantyne, CTT
Certified Turbulence Trainer

PS - Today is the LAST day...


...for you to enter the 21st TT Transformation Contest Challenge.

Click here for your free entry and prize details
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Certified Turbulence Trainer
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  #26  
Old 08-30-2014, 03:39 PM
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Craig Ballantyne Craig Ballantyne is offline
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Uh-oh, I've had too much caffeine and it appears to be reaching peak blood concentration levels. LOL. My mind is racing. Ideas are sprinting into my mind from all over the place. I can barely keep up to write them all down.

Whew. I started this blog post 3.5 hours ago and now I'm finally slowing down to finish it. Ha.

I don't react well to caffeine (I get anxious and forget to breathe deeply and my mind races), but that's the price I am willing to pay for a great deadlift workout early on a Saturday morning. Training early allows me to spend the rest of the day on other great activities.

On the bright side, the caffeine boosted my creativity and I wrote a powerfully inspirational paragraph for TT readers and CTT's. It's below. The caffeine also helped me crush 810 bodyweight reps for the 33,333 journey.

Here's how it all went down:

1A) Bench
1B) Trap Bar Deadlift warm-up sets

2A) Trap Bar Deadlift
2B) Military Press

3A) Chin-ups
3B) Leg Curls

Total bodyweight reps recorded (some in warm-up, but most in circuit at the end of the workout):

500 squats
200 pushups
50 Chin-Ups
60 burpees

Today's Kickbutt Mindset Tips:
“Patton was dyslexic. Eisenhower was dirt poor. Churchill had horrendous depression problems, and drinking was a factor. FDR was crippled. An awful lot of people in World War II focused on what they were able to do. It’s about rising to the challenge, and about what you can do, not what you can’t. It’s important to emphasize that.” – Ken Rendell, owner of the Museum of World War II, Natick, Massachusetts

BTW, here's something I said to CTT Shawn Stephens that explains why I do things that borderline insane.

***
I love the attitude!

And yes, your people really are your sheep, and you are a shepherd that tends the flock with great love and care.

This is why we must live not only by example, but by EXTREME example...our extreme living inspires people to make small changes...and then they gain momentum through these small steps and little bets...each win gives them confidence that they can do more, achieve more, and become more...soon they are on their way to becoming the person they need to become in order to achieve the great goals and dreams they desire to achieve. This is the power and responsibility that comes with being an EXTREME leader through doing the right things and living well.

This is the responsibility you have as their shepherd.

Protect, grow, and inspire your flock.

You can do it!

Let this mindset help you with your sales message and your closing skills.

If you fail to get them as a client, you are hurting them because they will not change and they will remain sad, depressed and frustrated.

You MUST sell them.

You must get them to CHANGE.

And that can only happen when you are a confident leader.

Push on - to the EXTREMES!

***

And more of what we do here:
https://www.facebook.com/TurbulenceT...52674172904679

*****
Alright, another AMAZING visit to the TT Forum. Wish I could do this all day...Tomorrow it is off to Denver to work & plan in the The New Early to Rise offices. After Denver it's down to Austin for a BioTrust weekend, and then up to Las Vegas for 7 days. I am so stoked for this trip.

I have a lot more more great motivation coming your way...can't reveal everything yet...but soon! Until then, please watch this and create the VISION for your life

- www.AnewAmericanDream.com

Create and push,

Craig Ballantyne, CTT

PS - 33,333 update

***
12 week cumulative total:

15,000 Bodyweight Squats
  • 2332
10,000 Pushups
  • 1261
3,000 Bodyweight Rows
  • 420
2,000 Pullups
  • 100
1,500 Burpees
  • 155
1,500 Chinups
  • 112
333 Handstand Pushups
  • 35
= 4415/33,333 reps
__________________
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Certified Turbulence Trainer
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  #27  
Old 09-01-2014, 03:59 PM
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Craig Ballantyne Craig Ballantyne is offline
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Curse you Denver, and your mile high altitude.

Made for a Labor(ed) Day workout: 15 rounds of 30 bodyweight squats, 20 pushups, 5 pullups, 5 burpees. Also did 150 TRX rows to finish off.

Toronto needs to step up its altitude to prepare me for this next time...or I need to start training at the top of the CN tower. Ha!

I'm in town for a few days of meetings at our EarlytoRise.com headquarters. Might also do some mountain biking tomorrow out at Beaver Creek. Then on Friday it is off to Austin for a BioTrust event, and on Monday I head to Vegas for a week.

I see a lot of red meat in my dining future...

Today's Kickbutt Mindset Tips:

Happy September 1st. Remember..."Change is a matter of choice. Not Calendar." - Dan Kennedy ...If you stumbled, get back on track today. With each daily WIN you will build momentum, you will harness the power of success, you will develop more resources to help you overcome the obstacles in your life, and you will succeed. I believe in you. I know you can do it. Start with little bets, small steps, and mini-victories today and turn that into bigger momentum for tomorrow!

And I love this tip for tricking yourself into good habits
=> http://www.earlytorise.com/how-to-tr...o-good-habits/

And enjoy this interview...Learn more about my vision for EarlyToRise.com in this great interview
- http://www.entrepreneuronfire.com/po...eneur-on-fire/

Craig Ballantyne, CTT


PS - 33,333 update

Today I added:

450 squats
300 pushups
75 burpees
40 chins
40 pullups
150 rows

1055

Almost 20% of the way there for total reps...but some individual moves falling behind...

***
12 week cumulative total:

15,000 Bodyweight Squats
  • 2782
10,000 Pushups
  • 1561
3,000 Bodyweight Rows
  • 570
2,000 Pullups
  • 140
1,500 Burpees
  • 230
1,500 Chinups
  • 152
333 Handstand Pushups
  • 35
= 5460/33,333 reps
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Certified Turbulence Trainer
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  #28  
Old 09-01-2014, 05:38 PM
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LeslieM LeslieM is offline
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Bally's email was funny.

Also-You can get good steak anywhere, but Texans are the only ones that really know how to properly prepare brisket. (in my not humble at all opinion) 8 )
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Last edited by LeslieM : 09-01-2014 at 05:52 PM.
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  #29  
Old 09-02-2014, 12:01 PM
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Craig Ballantyne Craig Ballantyne is offline
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Today it was back to the barbell and training at the Colorado Athletic Center on 16th street here in Denver. Fortunately there was no conditioning in today's session, so the altitude didn't crush me like yesterday. Lats are quite sore from yesterday's high volume pushups and chins, though. But overall I feel a lot less sore than expected.

This is week 4 of my latest heavy lifting program, and today we topped out on squats with 300x4 reps. I am a long, long way away from my 2006 strength levels of a 400 pound squat, but progress was made this month.

1A) Box Jump
1B) Squat (using Jim Wendler's 5-3-1 system)

2A) Front Squat
2B) Good Morning

3A) TRX Row
3B) DB Bulgarian Split Squat

33,333 Program Rep Count
100 squats
100 pushups
50 bodyweight rows

Today's Kickbutt Mindset Tips:
It's our struggles that make us stronger. Make the most of them when you must. You are stronger than you think...pass that along to your friends, because everyone needs a pick me up, a kick in the butt, and helping hand to get back on track. Stay strong and pay it forward today!

Craig Ballantyne, CTT


12 week cumulative total:

15,000 Bodyweight Squats
  • 2882
10,000 Pushups
  • 1661
3,000 Bodyweight Rows
  • 620
2,000 Pullups
  • 140
1,500 Burpees
  • 230
1,500 Chinups
  • 152
333 Handstand Pushups
  • 35
= 5710/33,333 reps
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Certified Turbulence Trainer
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  #30  
Old 09-03-2014, 08:50 AM
Rockstar Rockstar is offline
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Default Loved Bally's email, Craig...

You are definitely a great dad dog and will keep him alive for a long time. My amazing dog Charlie passed away last week at the age of 14 - 7 years after the vet said he was going to pass away given an inherent heart problem with his breed. I kept Charlie fit and trim and active, and that combined with love - I am sure - explain his longevity. His hair was too fluffy and soft, however, to see his six pack!
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