I finished TT 2K3 yesterday and I’m looking forward to 2K4. For this series to avoid knees problems I’ve used smaller weights and have traded a couple weight training days for rides on the MTB.
So far I’m down 12 lbs from the start of TT Contest 5. Keeping away from refined sugar, no soda, and little to no carbs like breads and rice. Eating 5 to 6 times a day has helped a lot too.
After reading Andy’s blog, I’ve been inspired to start blogging more, in particular about my Turbulence Training and overall fitness goals. It’s a lot easier for me to picture success when I’m writing about it, and I’m a firm believer in that you need to be able to see your goals in your mind and feel successful for it to ever come.
Since the start of TT Contest 5 I’ve lost as much as 10.4lbs, but keep bouncing back and forth between 197 and 200 ish. My goal weight for this contest is 186 lbs. I’ve been around 200 lbs since I was 24. Now ten years later I’ve woken up to the realization that if I want to look and feel healthier, I need to start going in that direction now.
So, here are all my TT 2K3 workouts since the first week of May.
All DB weight listed is a combined total except 2A) DB Elbow-out Row . Only using one weight there.
All days separated by —-:
Workout A
1A) Chin-ups (6 reps) : 2,2,2
1B) DB Chest Press (8 reps) : 80,70,70
2A) DB Elbow-out Row (8 reps) : 20,20,20
2B) DB Low-Incline Press (8 reps) : 60,60,60
3A) Decline Push-ups (15 reps) : 7,7,10
3B) DB Sitting Curl (8 reps) : 30,30,30
no interval training
—-
Workout B
1A) DB Forward Lunge (8 reps) : 20,20,20
1B) Side Plank (30 seconds) : Y,Y,Y
2A) DB RDL (8 reps) : 50,60,60
2B) Stability Ball Situps (15 reps) : 15,15,15
3A) DB Step-ups (8 reps) : -,-,-
3B) Stability Ball Leg Curl (15 reps) : 15,15,15
no interval training
—-
4 mile mountain bike ride, total butt kicker! 45 min straight climbing
—-
Workout A
1A) Chin-ups (6 reps) : 2,2,2
1B) DB Chest Press (8 reps) : 70,70,70
2A) DB Elbow-out Row (8 reps) : 20,20,20
2B) DB Low-Incline Press (8 reps) : 70,70,70
3A) Decline Push-ups (15 reps) : 10,-,10
3B) DB Sitting Curl (8 reps) : 40,40,40
no interval training
2.5 mile walk
—-
2 mile walk, preparing to start jogging again interval style
—-
Workout B
1A) DB Forward Lunge (8 reps) : 20,20,20
1B) Side Plank (30 seconds) : Y,Y,Y
2A) DB RDL (8 reps) : 50,60,60
2B) Stability Ball Jackknife (15 reps) : 10,10,11
3A) DB Step-ups (8 reps) : 10,10,10
3B) Stability Ball Leg Curl (15 reps) : 15,15,15
no interval training
1.5 mile walk
—-
Fri May 15th – 4.5 mile MTB ride. Really felt week. My caloric intake is super low right now, and I think I’m not gaining any muscle but burning it instead of fat.
—-
Saturday and Sunday were not exercise days in the traditional sense. Did a ton of house work today, wore out, missed my TT workout. Oh well, I have tomorrow. My wife and I are going to start jogging 2-3 days a week but using the TT intervals instead of a straight, steady pace.
Blah, blah, blah. I’m beat. Time for nighty night.
So I read through the instructions for this and thought for the first go round I wouldn’t need to limit myself to only 2 sets of the super sets. Didn’t take long to realize that was put there for a reason…
Workout A
1A) DB Walking Lunge (8)- 20lbs | 20lbs
1B) Stability Ball Ab Pike (10)- 10 | 8
2A) DB Bulgarian Split Squat (12)- 30lbs | 20lbs
2B) 1-Leg Stability Ball Leg Curl (8)- 8 | 8
3A) 1DB 1-Leg Calf Raise (10)- 25lbs | 25lbs
3B) Plank with arms on ball (30s)- 30 | 30
4A) Stability Ball Rollout (8)- 8 | 8
4B) X-Body Mountain Climber (12)- 12 | 12
Interval Workout A
All said and done I totally dug it. I don’t think on my next transition I’ll take an entire week off. I did do some cardio, well, other than getting ready to do some house maintenance all I did was an hour long hike. I felt close to nutty by the time today rolled around. I know that 30min of some activity is suggested on the off days, I just need to crank those days up a little.
I finished the TT for Fat Loss Intermediate workout last night!! Now I’ll be taking the rest of the week of with a little outdoor activity and then start with the TT for Buff Dudes and Hot Chicks on Monday!
Workout B
1A) DB Squat (8) – 90lbs | 90lbs | 90lbs
1B) Stability Ball Rollout – (8) 17 | 17 | 17
2A) DB Reverse Lunge (8) – 40lbs | 40lbs | — right knee said no way on last set
2B) Side Plank (20 sec) – 30 | 30 | 30
3A) DB Row (8) – 45lbs | 45lbs | 45lbs
3B) DB RDL (10) – 50lbs | 50lbs | 50lbs
Here is all but my last B workout for the TT Intermediate Level. I had planned on just continuing with the Fat Loss program and go on to the original TT workout, but Craig just posted the TT_for_Buff_Dudes_and_Hot_Chicks workout and I think I’m going to go with this one instead. It is 10 minutes less on the Interval training and has an extra superset so more for muscle building. I’m wanting to get ripped now, so I’m gonna give it a try.
Workout A
1A) DB Split Squat (8 reps) – 50lbs | 40lbs | 40lbs
1B) DB Incline Press (8 reps) – 90lbs | 90lbs | 90lbs
2A) Stability Ball Leg Curl (15) – 15 | 15 | 15
2B) Pushup [Kneeling]/[Full] (15 reps) – 10/5 | 10/5 | 10/5
3A) Stability Ball Jackknife (10) – 12 | 12 | 12
3B) DB Rear-Delt Raise (10) – 50lbs | 50lbs | 50lbs
Workout B
1A) DB Squat (8) – 80lbs | 80lbs | 80lbs
1B) Stability Ball Rollout – (8) 15 | 15 | 15
2A) DB Reverse Lunge (8) – 40lbs | 40lbs | 40lbs
2B) Side Plank (20 sec) – 30 | 30 | 30
3A) DB Row (8) – 40lbs | 40lbs | 40lbs
3B) Back Extensions on Ball (10) – 12 | 12 | 12
Workout A
1A) DB Split Squat (8 reps) – 40lbs | 50lbs | 40lbs
1B) DB Incline Press (8 reps) – 80lbs | 90lbs | 90lbs
2A) Stability Ball Leg Curl (15) – 20 | 20 | 20
2B) Pushup [Kneeling]/[Full] (15 reps) – 9/6 | 8/7 | 8/8
3A) Stability Ball Jackknife (10) – 12 | 12 | 12
3B) DB Rear-Delt Raise (10) – 40lbs | 40lbs | 40lbs
Workout B
1A) DB Squat (8) – 80lbs | 80lbs | 90lbs
1B) Stability Ball Rollout – (8) 17 | 17 | 17
2A) DB Reverse Lunge (8) – 40lbs | 40lbs | 50lbs
2B) Side Plank (20 sec) – 30 | 30 | 35
3A) DB Row (8) – 45lbs | 45lbs | 45lbs
3B) DB RDL (10) – 50lbs | 50lbs | 50lbs
I decided to change 3B from ‘back extension on ball’ to the DB RDL. Craig had said that he was dropping it due to people having a hard time setting up right. The first time I tried it where my knees were resting on the ball I ended up putting so much pressure on it that it caused some micro holes to form and then it wouldn’t stay inflated. I then got another ball and placed rolled up yoga mat in front of it to stabilize it while my heels were hooked under the edge of my bed. This worked, ball wasn’t rolling around, but then I decided to try the DB RDL and now this will be used for my last Workout B. Only 2 more to go (today and Monday) and I’m done with the Intermediate workout for the month!!!
Workout A
1A) DB Split Squat (8 reps) – 50lbs | 50lbs | 50lbs
1B) DB Incline Press (8 reps) – 90lbs | 90lbs | 90lbs
2A) Stability Ball Leg Curl (15) – 22 | 22 | 22
2B) Pushup [Kneeling]/[Full] (15 reps) – 7/8 | 5/10 | 15 FULL!
3A) Stability Ball Jackknife (10) – 13 | 13 | 13
3B) DB Rear-Delt Raise (10) – 50lbs | 50lbs | 50lbs
So the following is my Turbulence Training log of all workouts I’ve done since the 27th of December. I have started with the TT for Fat Loss Intermediate workouts. Only 4 more to go and I’ll be switching up. I still trying to decide if I’ll just do the advanced workout or if I’ll go with 2K4 or what.
Workout A
1A) DB Split Squat (8 reps) – 30lbs | 10lbs | 10lbs
1B) DB Incline Press (8 reps) – 70lbs | 70lbs | 70lbs
2A) Stability Ball Leg Curl (15) – 15 | 15 | 15
2B) Pushup [Kneeling](15 reps) – 15 | 15 | 15
3A) Stability Ball Jackknife (10) – 10 | 10 | 10
3B) DB Rear-Delt Raise (10) – 30lbs | 30lbs | 30lbs
Workout B
1A) DB Squat (8) – 70lbs | 70lbs | 70lbs
1B) Stability Ball Rollout – (8) 8 | 8 | 8
2A) DB Reverse Lunge (8) – 10lbs | 10lbs | 10lbs
2B) Side Plank (20 sec) – 20 | 20 | 20
3A) DB Row (8) – 35lbs | 35lbs | 35lbs
3B) Back Extensions on Ball (10) – 10 | 10 | 10
————
Workout A
1A) DB Split Squat (8 reps) – 20lbs | 20lbs | 20lbs
1B) DB Incline Press (8 reps) – 80lbs | 80lbs | 80lbs
2A) Stability Ball Leg Curl (15) – 15 | 15 | 15
2B) Pushup [Kneeling](15 reps) – 15 | 15 | 15
3A) Stability Ball Jackknife (10) – 10 | 10 | 10
3B) DB Rear-Delt Raise (10) – 40lbs | 40lbs | 40lbs
Workout B
1A) DB Squat (8) – 80lbs | 80lbs | 80lbs
1B) Stability Ball Rollout – (8) 8 | 8 | 8
2A) DB Reverse Lunge (8) – 20lbs | 20lbs | 20lbs
2B) Side Plank (20 sec) – 20 | 20 | 20
3A) DB Row (8) – 40lbs | 40lbs | 40lbs
3B) Back Extensions on Ball (10) – 10 | 10 | 10
————
Workout A
1A) DB Split Squat (8 reps) – 40lbs | 40lbs | 40lbs
1B) DB Incline Press (8 reps) – 80lbs | 80lbs | 90lbs
2A) Stability Ball Leg Curl (15) – 15 | 15 | 15
2B) Pushup [Kneeling]/[Full] (15 reps) – 10/5 | 10/5 | 12/3
3A) Stability Ball Jackknife (10) – 10 | 10 | 10
3B) DB Rear-Delt Raise (10) – 50lbs | 50lbs | 50lbs
Workout B
1A) DB Squat (8) – 80lbs | 80lbs | 80lbs
1B) Stability Ball Rollout – (8) 12 | 12 | 12
2A) DB Reverse Lunge (8) – 40lbs | 40lbs | 40lbs
2B) Side Plank (20 sec) – 30 | 30 | 30
3A) DB Row (8) – 40lbs | 40lbs | 40lbs
3B) Back Extensions on Ball (10) – 10 | 10 | 10
Workout A
1A) DB Split Squat (8 reps) – 50lbs | 40lbs | 40lbs
1B) DB Incline Press (8 reps) – 90lbs | 90lbs | 90lbs
2A) Stability Ball Leg Curl (15) – 15 | 15 | 15
2B) Pushup [Kneeling]/[Full] (15 reps) – 10/5 | 10/5 | 10/5
3A) Stability Ball Jackknife (10) – 12 | 12 | 12
3B) DB Rear-Delt Raise (10) – 50lbs | 50lbs | 50lbs
Workout B
1A) DB Squat (8) – 80lbs | 80lbs | 80lbs
1B) Stability Ball Rollout – (8) 15 | 15 | 15
2A) DB Reverse Lunge (8) – 40lbs | 40lbs | 40lbs
2B) Side Plank (20 sec) – 30 | 30 | 30
3A) DB Row (8) – 40lbs | 40lbs | 40lbs
3B) Back Extensions on Ball (10) – 12 | 12 | 12
So one of the other TT forum guys had graciously given me his personal Avatar.
Before and After
But unfortunately, this wasn’t received very well…
But then it occurred to me that what may have been offending people was the picture of the chiseled chest. So, I decided that a better one was in order:
But then, my wife suggested one that I could truly relate to. For the full effect, please view the following.
First off, you can read more about this here
And my personal notes on the forum are here
I came across TT back in November of 2008 while looking for the workout that Daniel Craig did to achieve his look for 007 Quantum of Solace. After looking over the previous contest winners here I was sold. One of things that most attracted me to this program is the lack of supplement pushing. Just refined exercise and proper nutrition. It also fits with my current lifestyle AND I do everything at home, no gym membership required, in 45 minutes 3 times a week. Eventually I will go strictly body weight exercise only, but for now I am using some simple weights that go up to 45lbs. I already am doing exercises where I am needing more weight.
