Opinions on TT style workout...

[Craig311]

First let me say I've been mixing in TT workouts since I first discovered cbathletics.com via the Mens Health boards back in 2002 or so. I've had tremendous success and they have been the staple of my workouts year in and out ever since.

That said, I've come up with a program of my own to try for a month's time and was hoping for some feedback. Goal is fat loss. Here goes...

(All excercises for 6-8 reps paired without rest. 90 min rest between supersets.)


Workout A

Front Squat
Standing DB Press

Weighted Dip (tricep focus)
Bulgarian Split Squat

Bent Over Barbell Row
Weighted Swiss Ball Crunch


Workout B

Bench Press
Seated Cable Row

Chin Up
Plank (60 sec)

Romanian Deadlift
Standing DB Hammer Curl

Workouts followed by intervals or barbell complexes as weather permitts.

Again, any thoughts/suggestions are appreciated!

- Craig

[Jean-Paul]

Looks like a couple of really great workouts so far. What is your frequency of each workout? Do you do each one twice a week? What kind of time do you allow for recovery before you hit the gym again?

[Craig311]

I'll work out 3 days a week, with a days rest in between, alternating workouts A and B (per TT guidelines). So, the first two weeks would look like...

Monday - A
Wednesday - B
Friday - A

Monday - B
Wednesday - A
Friday - B

I'll follow this routine for 4 weeks with a goal of increasing the load every week and keeping the reps between 6 and 8.

For the interval sessions, I'll vary the work/rest time weekly. (30/60, 60/120)

[Jean-Paul]

I get it now... I just read my TT newsletter!

Looks like a great workout. Are you keeping a log?

[austintwo]

I like the exercise selection pretty well - have you thought about varying the rep scheme between supersets or even between workouts? Also, depending on your overall conditioning at this point, which I suspect is pretty good, I'd consider 60 second rest periods, but that's also something you could periodize.

[Craig311]

JP - I don't think I'll keep an official log, but will definitely update this thread over the next four weeks.

Austintwo - thanks for the suggestions. I took your advice and went to 60 sec rest periods.

So, starting stats...

I began yesterday with workout A and really enjoyed it. Typical of a TT workout... I was left sweating yet more energized than before I began and looking forward to the next workout. I usually workout at 5:30AM, but decided to get this started last night when I got home around 7PM. That energy I mentioned kept me awake past my normal bedtime last night! Anyway, back to the AM workouts for me. Legs are feeling it a bit today after the front squats and bulg. split squats.

I was able to complete all excercises for the 8 reps and will be increasing the load next session. My goal will be to get 6 reps with a heavier load, then 7 or 8 the following workout. Once I can get the full 8 reps, I'll increase the load again.

So, this week it will be Tuesday/Thursday/Saturday, and then Mon/Wed/Fri going forward. The weights listed for A are actuals from yesterday. Weights for B are what I'll begin with on Thursday.


Age - 25
Height - 6'0
Weight - 187


Workout A

Front Squat - 115lbs X 8 (fairly new for me)
Standing DB Press- 45lbs(ea. DB) X 8

Weighted Dip (tricep focus) - 25lbs (in a backpack) X 8
Bulgarian Split Squat - 10lbs(ea. DB) X 8

Bent Over Barbell Row - 125lbs X 8
Weighted Swiss Ball Crunch - 10lb plate accross chest X 12


Workout B

Bench Press - 185lbs X 8
Seated Cable Row - 110lbs X 8

Chin Up - 10lbs (in a backpack) X 8
Plank (60 sec) - X

Romanian Deadlift - 185lbs X 8
Standing DB Hammer Curl - 35lbs (ea. DB) X 8