Well the wife and I have jumped on tht TT train. Although I post this log elsewhere as well I am going to post parts of it here. I will occasionally post parts of the wifes workout as well. Got questions? Ask and I'll answer!
Turbulence Training: Week 1, Day 1
(doing the Original Turbulence Training Workout)
Warm-up (body squats, pushups)
A1- DB RDL 3x8@50lb
A2- DB Bench Press 3x8@60
B1 – Reverse Lunge 3x12@30
B2 – DB Single Arm Standing Shoulder Press 1x12@30,2x12@25
Intervals – 6 @ 30 seconds hard, 1 minute slow. 3 minute warm up and 4 minute cool down.
Comments:
So comments on today’s workout. I wanted to puke after the first set of Lunges and Shoulder press. Holy cow. Neither of the exercises were that hard, but when I went directly from lunges to shoulder press my traps were tired from holding the 30’s so I had to get the 25’s and they were pretty easy. Perhaps next week I’ll go up in the reverse lunge weight and stick with the 30’s for shoulder press.
DB RDL’s will go up to 60’s most likely and DB Bench Press will probably go to 65’s or 70’s.
Felt really good after the workout. Now lets hope I see the results. Diet is not going to change at this point. Weighed in last week at 204.2. So I’ll be tracking weight and taking some measurements this weekend and some photos as well…which I may post (I’ll warn you so you can put on your sunglasses!)!
Wife's Workout
wife is nearing the end of the beginner program for ladies. Doing quite well, but if I wasn't there 'training' her she'd probably have quit or would be doing whimpy weights!
DB Bench Press - 3x8@25
DB Step-Ups - 3x8@7.5
Kneeling Pushups - 2x12
Stability Ball Leg Thingy - 2x12
Intervals - 4 of them running and 2 with walking in between. This is quite a bit more than what she started out with. I'm hoping by the end of week 4 she'll be able to do all 6 with a jog in between.
Wife hated me while she was working out, but thanked me afterwards. Already starting to see small results here and there (clothes fitting a little bit loser...I've noticed!)
Thanks TG. We are going to need the luck. More so for me as I am more into the strength portion (lower reps), right now, than getting lean (higher reps). So if I keep this up for 8 weeks or 12 weeks it will be a total miracle.
Welcome to the TT club! Now you guys are finding out just how intense it can be.
Good luck!
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Thanks Dave. Yeah it's a bit more intense that I thought it would be but we will see what it's like after a week! [img]smile.gif[/img] Usually on new programs like this I tend to get that puke feeling for the first couple and then after that I'm fine. Still I'm a bit sore this morning.
A good workout. No pukey feeling this time. I was amazed at how many chin-ups I was able to do despite the fact that it’s been awhile since I’ve done them. I did however have to add some eccentrics. Squats felt really good. I might be able to put those to 170 next week. On the wide grip row, the machine must be done in KG’s or something because this felt really heavy and the wife is doing 120lbs no problem. I’ll have to ask someone.
Did weigh in this morning and I’m up over 1.5 pounds from last week (205.8 for those counting. Last week 204.2). Very interesting. Something to watch.
Wife did have her best workout as well. Moving the weights well and was really into it despite not wanting to get up at 4:50 am!
You've got your wife doing TT with you AND getting up at 4:50-am?? I give you credit, you're a better man than I am. Still trying to get my wife just to work out!! Nice job...keep up the good work. TT works...just ask anyone that's tried it.
Ted
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Two Bears Dadda? Two Bears Benno, just two. ______________________________ ___________
There are three things in my life which I really love: God, my family, and baseball. The only problem - once baseball season starts, I change the order around a bit. ~Al Gallagher, 1971
Thanks for the props. Wife had to reach rock bottom to get to this point. I made her promise that she'll go through all 20 weeks of it. Watching what she eats is still a challenge, but she's slowly changing. She's running down my supply of whey very quickly...but I'm not complaining. At least she's getting more protein and enjoying it.
As for getting your wife in the gym. It's a hard process and something I wish I could give you advice on!
I hope that TT works as I want to see some results in 8-12 weeks as I have plenty of fat/lard to get rid of! I'll keep sharing as the time goes by.
Hey, Chris, great job on those chinups. I think I'll be following you into Original TT when I get done with the beginner stage. I've never done chinups as part of a plan before.
I think it's great that the Mrs. is involved and she's getting into it. Please let her know she has my best wishes. Maybe if you can convince her to post here with you, she might find it motivating to read some encouragement here.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Nice job Chris. Great to hear your training together - working out together can be alot of fun.
Now if you can just get her into MMA Just let her get you in her guard
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Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John
RacerBill - Thanks for the props on the chins. I'm hoping that I can get back to my usual form or at least be able to do a couple more each week! They will definetly work the back and the biceps. I think that's where I have got most of my back muscle from. The Mrs. isn't into posting to much. She's still at that stage where she doesn't want anyone to know she's doing it because she's still afraid that she'll fail. If we keep up this working out for 20 weeks and continue on beyond that I know she'll drop all the fat she wants to and be pretty strong!
Kuri, We aren't really training together. I'm sort of her trainer. If she was on her own she'd be sitting on the treadmill/elliptical all day long and going nowhere! I run her through her program in the morning time (5:10 am) and then get mine later in the day (lunch break). But we have started to have a bit of fun lately so like I said I think she's getting into it. As for MMA she's not having any of that. She thinks its a bit barbaric...but I do get in her guard other times. [img]smile.gif[/img]
Workout September 17, 2005: Week 1, Day 3
Warm-up.
B1 – Reverse Lunge – 3x12@35
B2 – DB Single Arm standing shoulder press – 3x12@25
Intervals on Treadmill.
Comments:
Up in weight on almost all of these exercises and no puke feeling. I was really winded after having done the reverse lunge and shoulder press. WOW. But I got through all of them. I think I’ll be feeling a bit of soreness tomorrow. I can probably up the weights in RDL’s and the bench press, but I think I will keep them the same for next week. Maybe!
Shoulder press will go up to 30 if at all possible.
Ran the wife through her workout this morning. She did really good. I think she’s getting into this. We went out bowling last night for a company event and while she was bowling I noticed that she looked a bit thinner on top. Perhaps narrow is the better way to put it. She wasn’t as wide in the back which I think is great. After we left I told her that and she didn’t put herself down which is progress! And this is only after 4 weeks. So we will see what happens after 16 more weeks. And don’t ask what we ate for dinner last night because it was horrible. A cheat meal times about 2 for me! Pizza is a BIG weakness.
B1 – DB Split Squat 3x10@20
B2 – Ab Curl-Up 3x10 (5 seconds held up)
C1 – Wide Grip Seated Row – 3x12 @90kg
C2 – Side Plank – 6 on each side
Comments:
I’m not to pleased with this workout. I wanted to take the weight up on some of these but when you warm up with 135 on the squat and that feels heavy you know it’s not time to go up! So I did what I did and it ended up about even from last week. I think part of this had to do with doing some of the exercises with my wife this morning, but I am not going to blame that.
Wife went to the first week of a new program. Some new things which put us on an edge, but we got through them. She’ll be sore tomorrow. Need to work on form, but that’s something that will come with time.
Yeah, you warmed up with too much weight. You should warm up with 50% of your true set weight and then 75% of your true set weight, then move on to the working sets. But being even with last week is still good.
With your wife, work on form before increasing that weight. You always want to make sure she has that down to avoid injury. If my form is off, I will lower the weight until I get it right, then move up.
Thanks TG. We work on form slowly! It's a case where I don't want to overwhelm her with to many things at once or else we will end up picking at each other. But I am going to make an effort for her to get her form down before we move up in weight anymore.
And she was extremely sore this morning...and it doesn't help that Aunt Flow is visiting either. Guys are pretty lucky in this aspect!
What TG said -- be careful not to warm up with too much weight; the 50% and 75% are Craig's guidelines.
And moving up to more weight will happen when the time's right, no doubt.
Is Mrs. D doing the same TT workout as you, just with different (presumably lower) weights?
Keep up the good work!
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Workout September 22, 2005: Week 2, Day 2
A1 – DB RDL – 3x8@65
A2 – DB Bench Press 3x8@70
B1 – Reverse Lunge – 3x12@35
B2 – DB Single Arm Shoulder Press – 3x12@25
Intervals on Stair Stepper
Comments:
Craig is a sadist!! (I mean that in a good way!) And I guess that makes me one as well since I am going through this program!! But so far I am enjoying it even though I am in pain at the time I am doing it and sucking for air after each superset. I do recover very quickly which is good.
I upped the weights in the first 2 exercises. I will probably move these up as I see in weeks 3 and 4 we are doing a lower rep on them. So perhaps to 75’s for the DB bench press (I never thought I’d get to that stage) and 70’s for the RDL’s.
Lunges and shoulder press are still a killer combination for me. I get all the reps and sets in, but like I said I am sucking air at the end of it and the muscles are burning. The last 2 reps especially put me into burn mode so perhaps next week with the reps dropping to 10 I can up the weight, but we will see.
And yes I did warm up a little bit better this time! [img]smile.gif[/img] At least for the bench and the RDL's. I do some of the exercises with my wife in the morning so I consider part of that warm up as well. When she does intervals I ride the bike next to her (or walk if we are on the treadmill).
Update on the wife’s program.
A1 – BB Bench Press – 3x8@45 (the bar!)
A2 – DB RDL’s – 3x8@20
B1 – Underhand grip row 3x12@115 (not sure on the reps)
B2 – Swiss ball leg curl 3x15
Intervals on bike.
Comments:
It was a chore for her to get out of bed this morning but she was a trooper and did it. I’m probably more excited that she’s benching than she is (what is it about guys and benching?) We’ll be adding 5 pounds of weight next time as she just blasted through these with no effort at all. Also we will up the weight on the RDL’s. 25’s or 30’s. I’m not sure yet. Probably the 30’s as I believe the 20’s were way to light for her.
Underhand row was a good weight for her. We might slap 5 extra pounds on there, but I will have to see. The Swiss ball leg curls were good, but a little sloppy in some places. Obviously not adding any weight there.
Ab work tonight for both of us while we watch Survivor!
Yeah it’s time to change the diet up a bit. Going up 3 lbs in one week when you are trying to remove fat is not going to hack it. Now as much as I’d like to think I gained muscle I highly doubt that I gained 3 pounds of muscle in one week (probably doesn’t help that I went to the Chinese buffet yesterday. I thought I was good but I guess not!). So, the diet is getting changed up. More veggies/salads to come. On workout days I will keep the diet the same. On non-workout days lunch will be the same fixings as my sandwich except I will remove the bread and crackers and sub something else. We will see how this goes.
Overall this was a good workout. Upped the weight in squats and the split squats. I’ll stay at these levels for awhile.
Don't beat yourself up too much on the weight. If you had chinese yesterday and weighed yourself today, it could be you are still a bit bloated from all the sodium in the food. Your weight can vary a few pounds even throughout the day.
Just to add to TG's comments: how do you weigh yourself? What I do is pick one particular time (Sunday morning) and make sure I only weigh myself then, once a week. If that consistency isn't there, then it's easy to get thrown off by things like water retention and other variables. Plus, if I don't limit myself to once a week I'll drive myself nuts with every little fluctuation.
I'm considering revamping the diet, too. I've been tracking on Fitday and my carb levels have been too high. I might have to do more digging and look at Adam's diet.
Good for Mrs. D! I know lots of women shy away from doing bench presses with the barbell, and for no good reason. I can understand your feelings, Chris. Those split squats always have me panting and sweating, and if I wasn't using my stopwatch I'd swear that it can't possibly be a minute of rest time between supersets -- I still feel pooped at the end of those 60 seconds.
Great work, both of you.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
TG, Thanks for reminding me about the sodium. I hadn't thought about that one. That's probably it.
RB, I weigh myself every Saturday morning after I visit the bathroom. So I've got that part down. I've learned to limit myself once a week on the weighing in. Sometimes I'll skip a week or two however just because I forget.
I really should have read this workout more because I've been going from one exercise straight into another without a minute rest! I'm sure it's not hurting me that much, but something for me to keep in mind. I also don't have an easily viewable clock when I workout so that doesn't help either.
Workout September 27, 2005: Week 3, Day 1
General Warmups
A1 – DB RDL – 3x6@70
A2 – DB Bench Press – 3x6@75
B1 – Reverse Lunge – 3x10@35
B2 – DB Single arm Shoulder Press – 3x10@30
Intervals on bike…8 of them!!
Comments:
Since I am on vacation this week I actually thought about doing this workout yesterday, but when I saw the 8 intervals I said it could wait! I am on vacation after all.
75lbs on the DB bench press is a good number. I had a hard time cranking out the last reps on all sets. So I’ll stay at this weight this week and go up next week perhaps.
RDL’s felt good. I can probably go up in those however.
DB shoulder press was up 5 pounds and it was a good move. I’ll stay here this week.
Oh yeah…I took some body pictures. Not sure when I’ll post them. I have to install some photo software (new computer). Just depends on how lazy I want to be or how bad the photos turned out.
A good workout for the wife I thought. She said that she can probably do more on the bench press. That’s music to my ears! So we’ll go up to 55 on Saturday. I know that she can do that. We’ll probably stay at that weight for a week or so. Anyone know where women should be touching on the bench press? Beneath the chest?
B1 – DB Split Squat 8@30/13.6, 2x8@35/16
B2 – Ab Curl up
C1 – Wide Grip Seated Row – 3x12@90/41
Intervals – 6 on treadmill
RC work - 3x8 of Cable stuff, and 2x10 of External rotations.
Comments:
I wasn’t really into this workout. I think it was the thought of squatting so early in the morning. But I made it through.
Squats can move up to 175 next week. I was pretty pleased to get all 18 chin-ups in. Now if I can just get to 19, and then to 20…I will be pleased with my progress.
I should have upped the split squat weight last week, but didn’t. Although this is an assistance exercise I can up the weight up. That’s what I need to realize.
Seated rows can probably go up 10 lbs.
And I need to have someone smack me up side the head next time I go and get Chinese food. I was there again last night. Not the buffet, but I had a pretty good portion of it. This is not good for someone who is trying to cut fat. The good, if there is such a thing, is that I ate well earlier in the day. It will be interesting to see what the scale says on Saturday morning.
Hey, great job on those chinups. We'll see if I can manage to match you next week. I know I'll be panting and wiped out when I do 8 intervals!
I understand not want to squat (or even work out!) in the mornings. I'm definitely not a morning person.
Ummm... what's the second number after the weight? I couldn't quite figure that out.
Your wife is doing well! She has quite a bit of upper body strength if she's doing bench presses easily and rows with 115.
Good work!
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
RB, That second number is in KG's. I post this log on another site and I have some guys from the UK and Canada that visit so I try and put it in KG's for them.
Wife does seem to do well on the 115 for the underhanded row, but on the bench press she's just doing 50 (bar + 2.5 on each side). We'll be upping that tomorrow to 55! Maybe in the future she will be up to 115!
A1 – DB RDL 3x6@75
A2 – DB Bench Press 6@75, 5@75, 6@75
B1 – Reverse Lunge – 3x10@35
B2 – DB Single Arm Shoulder Press – 3x10@30
Intervals – on bike 8 of them!
Weight: 208.6
Comments:
Not sure why the second set of DB Bench Press didn’t go up to 6. As I tried to get the 6th one up, it went out to the side which cause me to drop it. So I’ll be staying at this weight for another week. I still feel like I’m getting stronger which is great.
Weight is down .2 which is a good sign (is that fat however?). I think switching up the diet helped out a bit. And if Mr. Pudgy (that’s me!) can stay away from the bad food we’ll probably see more progress like this!
After whipping through the bench press she wanted to try a max bench press (I almost shed a tear! LOL! Now if she starts out benching me we’ve got a problem!). I told her that we’d do that after this program. I know that she can handle more weight on this bench, but I don’t want to push her to hard so we will stay at 55 next week. And I had her go below her chest and touch down. Still very easy for her. She doesn’t take a very wide grip on the bar which might play into part of it. But I’m going to leave it for the time being.
Everything else went well. She doesn’t like the stability ball leg curls, but she knows they are good for her so she grinds through them. Since I haven’t been able to ride along side of her, the intervals haven’t been up to par. That will change next week! The task master will be back for Tuesday and Thursdays!
Congrats on the loss! Doesn't matter if it's water or fat, it's in the right direction!
Good work on those intervals. Next week I'll have to tackle 8 of them.
I can understand the stability ball leg curls. I'm always wobbly and not quite in 100% control and feel like I'm on the verge of making myself into a total fool. I think it's quite natural to hate them!
Kilograms! Guess I was just too dense to figure that out, despite having a bunch of Canadian relatives. Thanks for the explanation.
Keep up the good work, both of you!
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Just let her get you in her guard 
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