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  #11  
Old 09-04-2014, 03:03 PM
concetta27 concetta27 is offline
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Thursday 9.4 Day 8
OS warm up (www.originalstrength.net)
Workout B – The IronCore 500 Challenge
1A) Spiderman Climb Pushup –10 reps per side
1B) Rocking Plank – 50 reps
1C) Slam Ball OR Total Body Extension – 25 reps-10lb MB
1D) Mountain Climber – 15 reps per side
1E) Slam Ball OR Total Body Extension – 25 reps-10lb MB
1F) Elevated Pushup – 15 reps per side (weak side first)
1G) Slam Ball OR Total Body Extension – 20 reps-10lb MB
1H) X-Body MC – 15 reps per side
1I) Bear Crawl – 10 reps per side
Repeat 1x more. Record your time and try to beat it each week. Didn't time. Rested at end of circuit and during second set of elevated PU. Yikees
2A) Chin-Up with Knee-Up – 1 rep short of failure- 3-5-5-boosted myself up, slow negatives
30s rest
2B) Dips – 1 rep short of failure-machine assisted: 60lbs-9, 50lbs-9, 50lbs-9
Rest 60s. 3x total.
3A) DB Row – 1 rep short of failure-30lb-9-9-9
3B) Jump Rope or Jumping Jacks – 60 seconds
3C) Punisher Squats (20s/10s) 2x
• Rest 30 seconds between exercises.
• Rest 60 seconds at the end of the circuit. 3x total
Yup, it's a challenge.
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  #12  
Old 09-05-2014, 02:30 PM
concetta27 concetta27 is offline
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Friday 9.5 Day 9
OS warm up (www.originalstrength.net)
Great post from Strong First (http://www.strongfirst.com/tempo-run...4a197e9eac59ee) sounded like a perfect off day adventure. I did not run 200 yards, 3x around the track at the gym left me winded enough.
"1 TGU: at the top position perform 5 KB Snatches then return to the ground. 12 kg KB
Repeat on the other side.
A short rest of fast and loose. After first circuit, no rest.
Tempo run of 200 yards (down and back the length of a football field). During the Tempo run, the focus should be on tall running posture, relaxed hands and face, and long deliberate strides — focus on sprinting technique.
Rest a few minutes. 1:30
Repeat 4-6 rounds." 5x
"Tempo running is basically sprinting at about 75%".
I was not sprinting at 75%, but tried to run smoothly. The article explains why it works.
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  #13  
Old 09-08-2014, 10:20 AM
concetta27 concetta27 is offline
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Saturday 9.6 Day 10
OS warm up (www.originalstrength.net)
Workout C – Total Core
1A) KB or DB Goblet Squat –20 reps-20lb
1B) 1-Arm DB Chest Press with Hold – 10 reps-30-25-25-25 lb
1C) DB Chest-Supported Row –15 reps-30 lbs
1D) Stability Ball Leg Curl – 20 reps
• Rest 15 seconds between exercises.
• Rest 30 seconds at the end of the circuit. 4x total
2A) Slam Ball Slams – 20 reps-10lb
2B) X-Body Mountain Climber– 15 reps per side
2C) [TRX] Bodyweight Row with Hold – 1 rep short of failure-subbed with inverted row
2D) Stability Ball or Ab Wheel Roll out – 15 reps
• Rest 15 seconds between exercises.
• Rest 30 seconds at the end of the circuit. 4x total
3A) Renegade Row – 10 reps per side-20 lbs
3B) Jump Rope or Jumping Jacks – 60 seconds
3C) Burpee – 6 reps
• Rest 15 seconds between exercises.
• Rest 30 seconds at the end of the circuit. 3x total
Monday 9.8 Day 12
OS warmup (www.originalstrength.net)
Workout A –AbEndure
1A) KB Swing – 20 reps-20kg
1B) KB or DB Push Press with Overhead Hold – 8 reps-20lbs
1C) Bulgarian Split Squat – 20 reps per side-BW
1D) Decline Push-up – 1 rep short of failure-18-17-17-18
• Rest 15 seconds between exercises.
• Rest 30 seconds at the end of the circuit. 4x total
2A) Plank – Max Hold (3-minute max)-1:30
2B) Bird Dog with Leg Abduction – 12 reps per side (alternating)
2C) Side Plank – Max Hold (1-minute max) – start with weak side first-45s
2D) Bird Dog Hold – 30 seconds per side
• Do not rest between exercises. 1x
3A) Low Box Jump with SLOW step-down – 10 reps
3B) KB or DB Rack-Hold Step-Up – 10 reps per side-8kgs
3C) Pike Pushup – 2 reps short of failure-6-6-6-very shallow pike
3D) Rack Walk – 30 steps per side-8kgs
3E) DB Rear-Delt Raise with Hold (use light weights)-5lbs
• Rest 15 seconds between exercises.
• Rest 30 seconds at the end of the circuit. 3x total
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  #14  
Old 09-08-2014, 12:46 PM
shawnss711 shawnss711 is offline
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Concetta,
Keep up the good work! TT Iron Core does look challenging. I am not quite ready for it. I am getting there, though.
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  #15  
Old 09-10-2014, 04:55 PM
concetta27 concetta27 is offline
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Tuesday 9.9 Day 13
OS warm up (www.originalstrength.net)
Brisk 40min walk
Wednesday 9.10 Day 14
OS warm up (www.originalstrength.net)
Workout B – The IronCore 500 Challenge
1A) Spiderman Climb Pushup –10 reps per side
1B) Rocking Plank – 50 reps
1C) Slam Ball OR Total Body Extension – 25 reps-10lb MB
1D) Mountain Climber – 15 reps per side
1E) Slam Ball OR Total Body Extension – 25 reps-10lb MB
1F) Elevated Pushup – 15 reps per side (weak side first)
1G) Slam Ball OR Total Body Extension – 20 reps-10lb MB
1H) X-Body MC – 15 reps per side
1I) Bear Crawl – 10 reps per side
Repeat 1x more. Record your time and try to beat it each week. Didn't time. Rested at end of circuit and during second set of elevated PU.
2A) Chin-Up with Knee-Up – 1 rep short of failure- 5-5-5-boosted myself up, slow negatives
30s rest
2B) Dips – 1 rep short of failure-machine assisted-50lbs all-10-10-9
Rest 60s. 3x total.
3A) DB Row – 1 rep short of failure-35lb-7-7-8
3B) Jump Rope or Jumping Jacks – 60 seconds
3C) Punisher Squats (20s/10s) 2x
• Rest 30 seconds between exercises.
• Rest 60 seconds at the end of the circuit. 3x total
Tiring upper body challenge.
I've done it again. Bought another CTTs program. Ben Teals "7-Day #Simplified Fat Loss Solution". I'm a sucker, what can I say. I'm going to detour for 7 days onto this program and then return to Iron Core. Pants are too tight for me to be happy, and the next 7 days should help with that. Basically low calorie, carb cycling, BW, HIT etc... I know the drill. Asked if I can post, waiting to hear back. Mixing it up.
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  #16  
Old 09-11-2014, 12:54 PM
concetta27 concetta27 is offline
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Thursday 9.11 Day 15
OS warm up (www.originalstrength.net)
7 day detour to Ben Teals "7-Day Simplified Solution" Workout 1
All 20s/10s-5x
1 Skier Jumps
2 Mountain Climber
3 Seal Jacks
4 Squat
5 Burpee-no push up
6 Jumping Jacks
7 Push-up
8 Tuck Jumps
9 Single Leg Lunges-1-4-L/R-last round alternating
10 Forearm Plank
Kept track of #s in each round, most did not change considerably.
Today also calls for an optional interval of your choice. 60s/60s-6x on elliptical. Perceived level of exertion, 9 of 10.

Nutrition-today is fast day.
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  #17  
Old 09-12-2014, 02:14 PM
concetta27 concetta27 is offline
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Friday 9.12 Day 16
OS warm up (www.originalstrength.net)
7 day detour to Ben Teals "7-Day Simplified Solution" Day 2
Same format as yesterday, 10 BW exercises, 20s/10s, 5x. Again, #s didn't change much from round to round.
Interval today-60s/60s-6x. Deceided to run on track today. Perceived level of exersion-9/10. I am certainly not a fast runner, but I tried.
Nutrition-Low carb day-25% of calories.
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  #18  
Old 09-15-2014, 09:17 AM
concetta27 concetta27 is offline
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Saturday 9.13 Day 17
OS warm up (www.originalstrength.net)
7 day detour to Ben Teals "7-Day Simplified Solution" Day 3
LISS-low intensity steady state cardio-talk a walk. Didn't get this in.
Nutrition-moderate carb
Sunday 9.14 Day 18
OS warm up (www.originalstrength.net)
7 day detour to Ben Teals "7-Day Simplified Solution" Day 4
10 BW exercises, 20s/10s, 5x. #s didn't change much from round to round.
Didn't do intervals-mowed the lawn.

Nutrition-fast
Monday 9.15 Day 19
OS warm up (www.originalstrength.net)
7 day detour to Ben Teals "7-Day Simplified Solution" Day 5
LISS-walked and crawled-30 minutes
Nutrition-moderate carb
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  #19  
Old 09-16-2014, 03:22 PM
concetta27 concetta27 is offline
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Tuesday 9.16 Day 20
OS warm up (www.originalstrength.net)
7 day detour to Ben Teals "7-Day Simplified Solution" Day 6
10 BW exercises, 20s/10s, 5x. #s didn't change much from round to round.
Nutrition-low carb AM-fast-PM
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  #20  
Old 09-18-2014, 02:41 PM
concetta27 concetta27 is offline
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Wednesday 9.17 Day 21
OS warm up (www.originalstrength.net)
7 day detour to Ben Teals "7-Day Simplified Solution" Day 7
Not a big surprise that if you limit your calories, you will lose weight. Lost 6 lbs. Good group of BW exercises to vary workouts. Can be made more difficult by increasing work/rest ratio. Nice to know I can do this. Nice to have a method. Nutrition program worked well. Easy to follow low, moderate carb days. Online calculator did the math. Back to Iron Core 500
Workout C – Total Core
1A) KB or DB Goblet Squat –20 reps-20lb
1B) 1-Arm DB Chest Press with Hold – 10 reps-30-25-25-25 lb
1C) DB Chest-Supported Row –15 reps-30 lbs
1D) Stability Ball Leg Curl – 20 reps
• Rest 15 seconds between exercises.
• Rest 30 seconds at the end of the circuit. 4x total
2A) Slam Ball Slams – 20 reps-10lb
2B) X-Body Mountain Climber– 15 reps per side
2C) [TRX] Bodyweight Row with Hold – 1 rep short of failure-used battle ropes mounted high on wall. 10-10-10-10
2D) Stability Ball or Ab Wheel Roll out – 15 reps
• Rest 15 seconds between exercises.
• Rest 30 seconds at the end of the circuit. 4x total
3A) Renegade Row – 10 reps per side-20 lbs
3B) Jump Rope or Jumping Jacks – 60 seconds
3C) Burpee – 6 reps
• Rest 15 seconds between exercises.
• Rest 30 seconds at the end of the circuit. 3x total
Thursday 9.18 Day 22
OS warm up (www.originalstrength.net)
Baby crawls and brisk walked around track.
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