It’s hard to believe the first 4 weeks of the new TT contest and the 4 week Twitter contest are already over. They almost literally flew by at warp speed.
So the standing question is what did it mean to me? …and/or what did I learn from it?… about myself both physically and otherwise.
One particular thing stands out in my mind is incredible sense of focus you can have on a certain goal which is intensified when you include the fact that you have a group of people working toward their own similar goal and coaching and cheering you on as you all move together. It’s a great feeling to be part of the group and adds even more fuel to your fire.
I felt a sense of focus earlier this year when I was working alone, applying TT and building a better me … but participating more jointly with the group and working together has made the last 4 weeks intently more enjoyable and satisfying. I hope that the “tweets” will hang together throughout the remainder of the contest and beyond. It’s great motivation through the day even though I don’t get to “chirp” in that often. It’s nice to come home and catch up with everyone.
Physically, I feel more challenged than ever. We all have a certain mindset of where we’d like to be…what we’d like to look like. The TT programs have already proven to be the tool I need. Now it’s up to me to apply myself more … learning more... and rest allot more! Considering my crazy schedule, this contest really brings the time management aspect of my life into focus.
As a matter of fact, today’s quote from Dax Moy was exactly about that…time management. Filling your day with unproductive things…actions. What do you do on a daily basis and why? If the actions don’t have a purpose…why are you doing it? That really brings it home for me.
Tuesday, September 30, 2008
Friday, 9/26/08 workout Blog
Nice end to the week.
Celebrated my wife's B'day on Thursday...I won't say which one...;-) Really enjoyed the evening with the family, had some ice cream and did not play with the band. I'm beginning to feel a little run down (tired, lack of energy) and have somewhat of a head cold and/or sinus infection creeping in. I took off friday night from the band as well...but I still did my Turbulence Training workout.
Here's the rundown: TT 2K3 workout A
Notes and Observations:
Superset 1: The chin ups rock! I'm loving that 3 position bar I purchased. I bumped up the reps to 8. Full extension on the bottom...man they really take allot out of you!!! The DB chest presses were fine. I attempted to reload my DBs with 80#'s, but the plates just don't fit safely...so I put them back to 75#s.
Superset 2: I switched over to the BB for rows so that I could reload the DBs heavier for the incline chest presses. Then I turned right around and "twinged" my lower back ever so slightly during the first set...DOH! So I had to scale back a little (no pun intended) for the next two sets of reps. The incline presses were a nice challenge with the DBs loaded at 70#'s. I'll be purchasing a different bench soon so I can perform these at different angles like their supposed to be done. This angle (more upright) uses allot of shoulder ... which isn't bad given that's all I've got ... but at a lower incline, the forces would come more from the chest. Had to be carefull with the remaining rows.
Superset 3: I added 2 more reps to the decline pushups. I was aiming for 5 to round it out to 20 reps, but I was running out of gas and didn't have the form to keep it up ....that, plus I was having some sinus pressure with my head angled down. The Seated DB curls were solid. Again with a better bench, I'll be able to do incline curls the way they're intended. For now, I just keep moving through a variety of curl positions...seated on stab. ball; standing BB; regular seated, etc.
Intervals: N/A...can't breath with this head thing going on. Lots of sinus pressure.
Overall: Need to focus on rest and post workout nutrition. I feel that I've been neglecting the "window of opportunity" following the workout and that has a big part of why I'm feeling so run down, lethargic. Doing allot of reading in this regard...Alwyn Cosgrove, John Berardi, etc.
Not getting enough rest? Well...no excuse for that. Gotta make the Z's happen!
Celebrated my wife's B'day on Thursday...I won't say which one...;-) Really enjoyed the evening with the family, had some ice cream and did not play with the band. I'm beginning to feel a little run down (tired, lack of energy) and have somewhat of a head cold and/or sinus infection creeping in. I took off friday night from the band as well...but I still did my Turbulence Training workout.
Here's the rundown: TT 2K3 workout A
- Chin ups
- DB Chest Press
- BB Row
- DB Inclince Chest Press
- Declined pushups
- Seated DB Curls
Notes and Observations:
Superset 1: The chin ups rock! I'm loving that 3 position bar I purchased. I bumped up the reps to 8. Full extension on the bottom...man they really take allot out of you!!! The DB chest presses were fine. I attempted to reload my DBs with 80#'s, but the plates just don't fit safely...so I put them back to 75#s.
Superset 2: I switched over to the BB for rows so that I could reload the DBs heavier for the incline chest presses. Then I turned right around and "twinged" my lower back ever so slightly during the first set...DOH! So I had to scale back a little (no pun intended) for the next two sets of reps. The incline presses were a nice challenge with the DBs loaded at 70#'s. I'll be purchasing a different bench soon so I can perform these at different angles like their supposed to be done. This angle (more upright) uses allot of shoulder ... which isn't bad given that's all I've got ... but at a lower incline, the forces would come more from the chest. Had to be carefull with the remaining rows.
Superset 3: I added 2 more reps to the decline pushups. I was aiming for 5 to round it out to 20 reps, but I was running out of gas and didn't have the form to keep it up ....that, plus I was having some sinus pressure with my head angled down. The Seated DB curls were solid. Again with a better bench, I'll be able to do incline curls the way they're intended. For now, I just keep moving through a variety of curl positions...seated on stab. ball; standing BB; regular seated, etc.
Intervals: N/A...can't breath with this head thing going on. Lots of sinus pressure.
Overall: Need to focus on rest and post workout nutrition. I feel that I've been neglecting the "window of opportunity" following the workout and that has a big part of why I'm feeling so run down, lethargic. Doing allot of reading in this regard...Alwyn Cosgrove, John Berardi, etc.
Not getting enough rest? Well...no excuse for that. Gotta make the Z's happen!
Wednesday, September 24, 2008
Wednesday, 9/24/08 workout BLOG
Highlights for Workout B from the 2K3 program in the
original Turbulence Training manual.
original Turbulence Training manual.
Today...was a very busy day...it zapped all my energy,
and I came home drained and with a bad attitude. Not
in the mood for a workout, but I did it anyway. Mood
improved a couple sets in. I was still moving slower
even though there were no
distractions...kids...music...or tv. Just not
motivated this evening.
I'm not the sort to get up at 5am to work out, so I'll
be looking for other ways to take advantage of the
energy earlier in the day. I'll be exploring options
available where I can do my workout from about 11:30
until 1:00pm...before work has a chance to suck all
the life force outa' me...
Tonight's work included:
- DB Lunges
- Side Planks
- BB RDL
- Swiss Ball Jacknife
- DB Step Ups
- Swiss Ball Leg Curls
Notes and observations:
Total work time: 32:47 ... man...I was draggin a$$!
Last year about this time I began having some problems
with my knees. I feel the same sorts of problems
coming back, so I better make sure I'm using better
form and proper loading on my leg work. I was
struggling with balance a little tonight even with the
50# DBs, so I need to go back down to 45#s and not
sacrifice the form. Very important!
Second group: I stayed at 160# on the BB RDL. I've
never done any heavy RDLs in my life so I want to make
sure the form is absolutely perfect before moving the
weight up. Tonight they felt ROCK SOLID! I couldn't
see myself, but with a neutral back held through the
lift, I never felt any pulling or discomfort of any
kind. I was going down as low as possible to my shins
before pulling out of the lift. I'm really liking
this movement, and I fully intend to begin working to
move heavier in the future. I bumped up the Swiss
Ball Jacknifes to 20 reps.
Final group: Paying careful attention on the step
ups, I found that I was using my calves way too much
to push into the working leg. So I lowered the weight
back down to 45#s to maintain better form and
concentrate on the step and really exaggerating the
lowering movement. I bumpd up the Swiss Ball curls to
20 reps as well. They felt good.
The intervals were good. Concentrating on Chi running
technique. Neutral lean..felt good.
Food...? Running out of food at work. Need to find
more lean sources of protein and clean carbs to keep
in my office fridge.
Tuesday, September 23, 2008
Tuesday, 9/23/08 Workout BLOG
Quick fill-in workout today.
Easy 3 minute segments on the treadmill @ an easy
pace.
Then, stop and took a 1 minute break for perform 10
BarBell clean and press using a relatively light
weight...90#'s
....then back on the treadmill for another 3 minute
segment....lather...rinse...repeat
Total time: 30 minutes.
Nutrition is still very balanced, although it's
difficult during the day to keep enough high quality
protein sources around...I keep eating everything!
Monday, September 22, 2008
Monday, 9/22/08 Workout Blog
Ah...Monday. After a draining (last) week of late nights, 3 super late nights playing with the band and only one full rest day on Sunday ... this was a below average Monday.
~BUT~ there was a bonus for me ... as today would be my first TT 2K3 workout with the pull-up bar so I could actually perform the chin-ups that are prescribed in the workout.
So here's how it went down:
The Work included:
The chin-ups felt great. Very strict, full drop and all the way to the top. No swinging. I'll up to 8 repson Friday when I do this routine again. The chest presses felt Solid...but a little awkward for some reason...hmmm?
Rows and inclines in the second superset was solid all the way around. I should have upped the DBs for the incline presses, but it's such a pain to stop and reload/unload...so I left them the same. But I have an idea for next time.
Finishing out...decline pushups were the same. I switched up the seated DB curls for standing BB curls for some variety. The chin-ups really showed here...as my arms were already feeling toasted. Had to concentrate to work through it. I only managed 6 in good form on the last set.
Total work time: 25:48. The chins took a little more gas than I expected.
Intervals: 30x90 secs; 9 x 3 respective intensity.
I switched up the intervals tonight. For the "High" work I did 30 secs of "Bar Bell hops" (at least that's what I call them) ...single hop as fast as possible back and forth across a loaded barbell...aiming for a count of 60 (2 hops per second).
It makes you jump higher than jumping rope...cuz if you don't...face plant!
Then back over to the treadmill for the 90 secs recovery time. It felt really good to switch it up a little.
~BUT~ there was a bonus for me ... as today would be my first TT 2K3 workout with the pull-up bar so I could actually perform the chin-ups that are prescribed in the workout.
So here's how it went down:
The Work included:
- Chin-ups
- DB Chest Presses
- DB Rows, elbow out
- DB Incline Press
- Decline Pushups
- Standing BB curls
The chin-ups felt great. Very strict, full drop and all the way to the top. No swinging. I'll up to 8 repson Friday when I do this routine again. The chest presses felt Solid...but a little awkward for some reason...hmmm?
Rows and inclines in the second superset was solid all the way around. I should have upped the DBs for the incline presses, but it's such a pain to stop and reload/unload...so I left them the same. But I have an idea for next time.
Finishing out...decline pushups were the same. I switched up the seated DB curls for standing BB curls for some variety. The chin-ups really showed here...as my arms were already feeling toasted. Had to concentrate to work through it. I only managed 6 in good form on the last set.
Total work time: 25:48. The chins took a little more gas than I expected.
Intervals: 30x90 secs; 9 x 3 respective intensity.
I switched up the intervals tonight. For the "High" work I did 30 secs of "Bar Bell hops" (at least that's what I call them) ...single hop as fast as possible back and forth across a loaded barbell...aiming for a count of 60 (2 hops per second).
It makes you jump higher than jumping rope...cuz if you don't...face plant!
Then back over to the treadmill for the 90 secs recovery time. It felt really good to switch it up a little.
Saturday , 9/20/08, Workout Log
Recap for Saturday, 9/20/08
Feeling super drained from the week, I didn't do my Intervals on Friday with the regular 2k3; Workout B.
...so I opted to take some time on Saturday and run them on the track over at the neighborhood elementary school. Running outside felt great.
Following a couple of warm-up laps (~800 meters) it was pretty basic, 8 cycles; 60 x 60 secs; 8 x 3 relative intensity. Just keep starting and stopping every time my watch beeped...
...then back over to get the wife and kids at the park and walk home. It was a very nice afternoon overall.
Feeling super drained from the week, I didn't do my Intervals on Friday with the regular 2k3; Workout B.
...so I opted to take some time on Saturday and run them on the track over at the neighborhood elementary school. Running outside felt great.
Following a couple of warm-up laps (~800 meters) it was pretty basic, 8 cycles; 60 x 60 secs; 8 x 3 relative intensity. Just keep starting and stopping every time my watch beeped...
...then back over to get the wife and kids at the park and walk home. It was a very nice afternoon overall.
Saturday, September 20, 2008
Friday, 9/18/08 workout log
Recap for Friday, Workout B from the TK3 program in the original Tubulence Training manual.
After a long week with not nearly enough sleep, I decided to take the workout down a notch. I reduced the weight and didn't try to beat my last time...I just didn't have the energy to get it done. I also didn't do the intervals...again, lack of rest has an enormous impact on your energy equation..."DUH"... !!!
I will do some intervals alone on Saturday after I can get a good 8-9 hours sleep.
Here's the work breakdown...
Intervals: None.
Notes and observations:
Total work time: 28:21 ... slow...no gas!
Nutrition for the last few days has been good. I've upped the calories and managed to keep the macros very balanced.
So, today (Saturday) I'll do some intervals by themselves, with another full day of rest tomorrow. That should get me back on track for Monday.
After a long week with not nearly enough sleep, I decided to take the workout down a notch. I reduced the weight and didn't try to beat my last time...I just didn't have the energy to get it done. I also didn't do the intervals...again, lack of rest has an enormous impact on your energy equation..."DUH"... !!!
I will do some intervals alone on Saturday after I can get a good 8-9 hours sleep.
Here's the work breakdown...
- DB Lunges
- Side Planks
- BB RDL
- Swiss Ball Jacknife
- DB Step Ups
- Swiss Ball Leg Curls
Intervals: None.
Notes and observations:
Total work time: 28:21 ... slow...no gas!
Nutrition for the last few days has been good. I've upped the calories and managed to keep the macros very balanced.
So, today (Saturday) I'll do some intervals by themselves, with another full day of rest tomorrow. That should get me back on track for Monday.
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