Total Transformation from the Inside Out

January 20, 2010

2010-01-21T00:12:00.002-05:00

It is currently 12:12 am on 1/21/10, and I am still awake. I could sleep, but I'm not. I could fold the towels, but I'm not. Oh well.

Today I did Workout B of the TTTorso workout for four circuits. I will reiterate that even though it's designed to be a beginner's workout, if you're not used to working out consistently or have been away for a while, it will tire you out.

Thanks Craig B. for the workout design, and it appears that workout C is pretty intense with a lot more weight training and less bodyweight work.

End of week one

2010-01-18T13:39:00.002-05:00

What an amazing difference a week makes. I started last week at 242.5 lbs. I weighed myself this morning at 234.5 lbs.

Here are some of the little things I did.
1. No cream and sugar in my coffee
2. A lot more water
3. Eating more lean meats, vegetables, and fruits
4. I exercised almost every day, whether I went to the gym, or did an in hotel room workout, as described by one of Craig Ballantyne's Turbulence Training programs
5. I got a lot more sleep, at least 7 hours per night

Today, I went to the gym and did week 1, workout A of the TTTorso training. This is a beginner's workout.

I've been training on and off for about 15 years now. I had a sport's hernia recently and wanted to ease back into working out.

Even this beginner's workout KICKED MY ASS!!

I did 4 circuits, and all my muscles worked were fatigued, and I LOVED IT!!

Until next time.

It's Been a While

2010-01-16T19:04:00.002-05:00

Wow!

I was just looking at my last post. Mid to late May, 2009. I weighed in at 212, that's less than the 235 I weighed this morning. Although I'm down 7 lbs this week (can we say water weight?) I cannot believe how small I was when my family went to Walt Disney World last May.

212 is not small by any stretch and the pictures I saw of myself with my shirt off were grotesque. I'm over 20 lbs above that now!! Terrible!! When my wife says I'm fat, she means it.

I'm back going to the gym, eating better, and drinking lots of water. I'm also back to using Turbulence Training.

The three workouts I will do are a TT Torso for Beginners, the Intermediate program from the original Turbulence Training for Fat Loss, and a new TT Transformation program.

I feel better in just one week.

I've also started looking at Isabel De Los Rios' Diet Solution program. It seems very straightforward, and full of common sense, that just stares me in the face.

Jeremy's 1st Turbulence Transformation

2009-05-19T00:54:00.003-04:00

I can't believe it's been almost a month since I posted. Doesn't seem right.
Well, we're back from visiting Walt Disney World, and although it was 95 degrees every day, we had a great time, and are already wishing to go back.

This post is just copying what I listed at TTmembers.com, as to why I'm doing the transformation contest.

A couple of weeks ago my wife asked me "Wouldn't you like other people to find you attractive?". I was floored, what's that mean? What she meant was that wouldn't I like to be in better shape and have people notice?

ABSOLUTELY!!!!

What came as a shock with this question meant that she wanted me to continue on my weight loss that had been occurring since I started using Turbulence Training three months ago. Following Turbulence Training, I've dropped 17 lbs and have more energy, but I have a long way to go.

Coming from a family with a history of obesity, heart disease, and high blood pressure, I do not have any other choice. I know what the alternative is if I live a poor lifestyle, I've never actually seen what happens if I take care of myself and that future is intriguing.

My starting measurements are:

Height: 5' 9"
Weight: 212 lbs.
Neck: 15.5"
Chest: 45"
Waist (at BB): 49"
Waist (at hips): 39.5"
Thighs: 25"
Arms (flexed): 14.5"
Bodyfat %: Plan on meeting with a trainer shortly to measure

I plan on using the following programs:
TT2k9
Buff Dudes Hot Chicks
AAA Abs

My goals for my transformation starting today (day 1) May 18th, 2009 are as follows:

Final weight of 185 lbs.
Waist of 34"
Bodyfat % of 12
More mental strength to go along with physical strength.

I've attached some before pictures for everyone's enjoyment.

I'd also like to thank Craig and all those on this forum for all the advice and constant support.

Jeremy

Oh and by the way, there are prizes, but obviously based on my post, those don't matter.

Until next time.

Saturday April 18, 2009 and Tuesday April 21, 2009 Workouts

2009-04-21T22:26:00.002-04:00

Okay, I got lazy.....again. Not necessarily in doing workouts, but in posting to my blog. I cannot be holding myself accountable if I do not keep up with this.

Alright, as I type this I am listening to my healthy child cough. Great 14 days until we fly out to Disney World and my kids are (getting) sick. That is good though, they should be over it by the time we leave. That will probably be the time I get the cold.

TIME TO TAKE MY VITAMINS!!!!

Okay, now on to the workouts. I stayed the same at some, but improved on my chin ups from last time.

Saturday April 18, 2009 Workout

Warm up:
Y Squat for 12 reps
Close Grip Push-ups for 8 reps
Lunges for 6 reps per side

Warm up set:
1A) DB Romanian Deadlift for 8 reps with 20 lb dumbbells.
1B) DB Chest Press for 8 reps with 30 lb dumbbells.

Superset #1:
1A) DB Romanian Deadlift for 8 reps with 30 lb dumbbells.
1B) DB Chest Press for 8 reps with 45 lb dumbbells.

I did this circuit three times.

Superset #2
2A) Reverse Lunge for 8 reps with 25 lb dumbbells.
2B) DB 1 Arm Shoulder Press for 8 reps with 17.5 lb dumbbells.

I did this circuit three times.

Tuesday April 21, 2009 Workout

Warm up:

Y Squats for 12 reps
Close grip push ups for 8 reps
Lunges for 6 reps per side

I did this warm up twice

Warm up superset:

1A) 1-Leg Squat at BW for 8 reps
1B) Chin-up/Inverted row for 5 reps (2 chin-ups/3 inverted rows)

Superset #1:

1A) 1-Leg Squat at BW for 8 reps
1B) Chin-ups/Inverted row for 8 reps (4/4, 3/5, 2/6)

I did this circuit 3 times. This one I'm excited over. Last time I went 2/6/, 2/6, and 1/7. I used a tip I read in Kyle Battis' blog to increase chin-up/pull-up ability. He mentioned that he would do many mini sets per day. So every time I go by my chin-up bar, I do 2-3 chi-ups. I think it helped.

Superset #2

2A) DB Split Squat with 17.5 lb dumbbells for 8 reps
2B) Stability Ball Crunch for 15 reps

I did this circuit 3 times.

3A) DB Row with 35 lbs for 8 reps
3B) Mountain Climbers for 12 reps per side

I did this circuit 3 times.

I have two more workouts this week.

Next week I plan on doing a week of body weight intervals as I fly out of Boston to Orlando the following week, and don't want to start a new 4 week program.

Also, when I get back, i will embark on the 5th TT Transformation Contest. I'm looking forward to it.

Wednesday April 15, 2009 Workout

2009-04-15T21:43:00.002-04:00

Good evening.

To start, I'd like to say congratulations to the winners of the TT 4th Transformation Challenge.
To see the winners click here.

Great changes from all of the "winners". I wrote it that way because even though some of the finalists didn't win any prizes, they were winners in getting in better shape.

Okay, now for the workout.

Warm up:

Y Squats for 12 reps
Close grip push ups for 8 reps
Lunges for 6 reps per side

I did this warm up twice

Warm up superset:

1A) 1-Leg Squat at BW for 8 reps
1B) Chin-up/Inverted row for 5 reps (Did 2 chin-ups and 3 inverted rows)

Superset #1:

1A) 1-Leg Squat at BW for 8 reps
1B) Chin-up/Inverted row for 8 reps (Did 2/6, 1/7, 1/7 for the 3 sets)

I did this circuit 3 times.

Superset #2

2A) DB Split Squat with 17.5 lb dumbbells for 8 reps
2B) Stability Ball Crunch for 15 reps

I did this circuit 3 times.

3A) DB Row with 35 lbs for 8 reps
3B) Mountain Climbers for 12 reps per side

I did this circuit 3 times and plan on keeping things the same.

I will be doing Friday's workout at World Gym in Portland, ME. The hotel I am staying at gives free passes to their guests. Pretty cool.

Monday April 13, 2009 workout

2009-04-13T07:58:00.002-04:00

Good morning all!!

It's a beautiful (but brisk) day up here in central Maine. Had a relaxing Easter. I do feel some remorse though. I ate too much, and I felt like crap last night. Stupid me, but sometimes you have those moments. Just get back on the train. I weighed 214 lbs on Sunday morning. That's down 15 lbs in 6 weeks. I'm pumped over that. Two more weeks and I take my pictures.

Okay, before I list my workout, the 4th installment of the TT Transformation Contest has ended, and here are the finalists. Some of the changes are staggering. This time Craig split up women and men into different categories. And anyone can vote. I've put in the links......NOW GO VOTE!

For Women click here: TT Transformation Women Finalists

For Men click here: TT Transformation Men Finalists

Okay, now for my workout. I'm a little bummed, I want to increase on my weights on some exercises but don't want to spend the money on some more Power Blocks, and my elliptical sucks, so doing interval training has been difficult. I'm searching for alternatives.

Okay, now here's my workout:

Warm up:
Y Squat for 12 reps
Close Grip Push-ups for 8 reps
Lunges for 6 reps per side

Warm up set:
1A) DB Romanian Deadlift for 8 reps with 20 lb dumbbells.
1B) DB Chest Press for 8 reps with 30 lb dumbbells.

Superset #1:
1A) DB Romanian Deadlift for 8 reps with 30 lb dumbbells.
1B) DB Chest Press for 8 reps with 45 lb dumbbells.

I did this circuit three times and there's no way I'm changing anything for next time.

Superset #2
2A) Reverse Lunge for 8 reps with 25 lb dumbbells.
2B) DB 1 Arm Shoulder Press for 8 reps with 17.5 lb dumbbells.

I did this circuit three times.

At this point, I'm looking for different interval workouts when intervals are necessary.

Until next time, have a great day(s)!!!

Three workouts, week of April 6-10

2009-04-10T22:29:00.002-04:00

Okay, I've been lazy. On posting that is. I'm still working out. Sorry. I'll do better next time. I wanted to mention what I did to test the waters of Turbulence Training. I tried Craig's 21 day trial offer. Give it a shot. After 3 weeks, I was down 8 lbs. Not bad huh?

Okay on to the workouts. I'll start with Monday's then proceed to Wednesday's and Friday's workouts.

Monday April 6, 2009 Workout

Warm up:

Y Squats for 12 reps
Close grip push ups for 8 reps
Lunges for 6 reps per side

I did this warm up twice

Warm up superset:

1A) 1-Leg Squat at BW for 8 reps
1B) Inverted row for 5 reps

Superset #1:

1A) 1-Leg Squat at BW for 8 reps
1B) Inverted row for 8 reps

I did this circuit 3 times.

Superset #2

2A) DB Split Squat with 15 lb dumbbells for 8 reps
2B) Stability Ball Crunch for 15 reps

I did this circuit 3 times.

3A) DB Row with 35 lbs for 8 reps
3B) Mountain Climbers for 12 reps per side

I did this circuit 3 times and plan on keeping things the same.

Wednesday April 8, 2009 Workout

Warm up:
Y Squat for 12 reps
Close Grip Push-ups for 8 reps
Lunges for 6 reps per side

Warm up set:
1A) DB Romanian Deadlift for 8 reps with 20 lb dumbbells.
1B) DB Chest Press for 8 reps with 30 lb dumbbells.

Superset #1:
1A) DB Romanian Deadlift for 8 reps with 30 lb dumbbells.
1B) DB Chest Press for 8 reps with 45 lb dumbbells.

I did this circuit three times and there's no way I'm changing anything for next time.

Superset #2
2A) Reverse Lunge for 8 reps with 25 lb dumbbells.
2B) DB 1 Arm Shoulder Press for 8 reps with 17.5 lb dumbbells.

I did this circuit three times.

Friday April 10, 2009 Workout

Warm up:

Y Squats for 12 reps
Close grip push ups for 8 reps
Lunges for 6 reps per side

I did this warm up twice

Warm up superset:

1A) 1-Leg Squat at BW for 8 reps
1B) Inverted row for 5 reps

Superset #1:

1A) 1-Leg Squat at BW for 8 reps
1B) Inverted row for 8 reps

I did this circuit 3 times.

Superset #2

2A) DB Split Squat with 17.5 lb dumbbells for 8 reps
2B) Stability Ball Crunch for 15 reps

I did this circuit 3 times.

3A) DB Row with 35 lbs for 8 reps
3B) Mountain Climbers for 12 reps per side

I did this circuit 3 times and plan on keeping things the same.

Okay, that's my week of workouts. Not bad. Not bored either. And I'm pretty excited about the new transformation challenge next month. I will be able to start when I get back from Walt Disney World.

I'll get a lot of walking in that week....Over 5 miles per day.
What I'm truly debating is playing some golf. There will be days when the family will be sleeping.
Maybe I'll use that time to hit the beer in "Germany"

Until next time.

Saturday April 4, 2009 Workout

2009-04-05T17:53:00.001-04:00

Sorry, this is a day late, but I have been busy with the kids, wife, nap, etc.
I pushed my workout off until Saturday because I was traveling. So here it is.

Warm up:
Y Squat for 12 reps
Close Grip Push-ups for 8 reps
Lunges for 6 reps per side

Warm up set:
1A) DB Romanian Deadlift for 8 reps with 20 lb dumbbells.
1B) DB Chest Press for 8 reps with 30 lb dumbbells. (Will do 35 lb dumbbells next time.)

Superset #1:
1A) DB Romanian Deadlift for 8 reps with 30 lb dumbbells.
1B) DB Chest Press for 8 reps with 45 lb dumbbells.

I did this circuit three times and there's no way I'm changing anything for next time.

Superset #2
2A) Reverse Lunge for 8 reps with 25 lb dumbbells.
2B) DB 1 Arm Shoulder Press for 8 reps with 15 lb dumbbells.

I did this circuit three times and I'll increase the Shoulder Press to 17.5 dumbbells. (I have powerblocks and can do this on some weights).

No traveling scheduled for next week. I'm excited, 5 days in my bed.

Wednesday April 1, 2009 Workout

2009-04-01T21:10:00.002-04:00

I am currently writing this post from my bed in a hotel in Saranac Lake, NY. Total driving from my work in Maine (with 3 pit stops) was 9 hours. Yes 9 hours. And I took Tuesday off thinking to take care of my sick children. I thought, oh an uneventful day.

And it was until my son had a seizure associated to having a fever. After 4 hours in the ER, turns out he had bilateral ear infections. Really?! Are you serious? He's four. Never complained about his ears hurting. He's a trooper.

Anyway, this trip is exhausting. It's because it totals about 45 total minutes on the highway. The rest is frost heaved, speed changing, back roads. Ugh!

Anyway, I get here and check my three email accounts and twitter. I notice an email from Craig Ballantyne stating I won a 1 year platimum membership to ttmembers.com. I am stoked. I now have availability to everything in that site. Since few win (one a month), it's better to join. Even at the lower level, there's so much information, and the forum is awesome!

Thanks Craig!!!

Anyway, as for my workout, I did the original TT for Fat Loss B program. Again, challenged and sore. I did this as I was getting technical support for my virus protection. I bet the tech on the online chat wondered why I'd disappear and then return for only a minute.

Here's what I did.

Warm up:

Y Squats for 12 reps
Close grip push ups for 8 reps
Lunges for 6 reps per side

I did this warm up twice

Warm up superset:

1A) 1-Leg Squat at BW for 8 reps
1B) DB Pullover with 20 lbs for 5 reps

The DB pullover is a substitute for chin ups as I do not (yet) have a chin up bar.

Superset #1:

1A) 1-Leg Squat at BW for 8 reps
1B) DB Pullover with 25 lbs for 8 reps

I did this circuit 3 times and plan on going to 30 lbs on the DB Pullover

Superset #2

2A) DB Split Squat with 15 lb dumbbells for 8 reps
2B) Stability Ball Curl for 15 reps

I did this circuit 3 times and plan on keeping things the same.

3A) DB Row with 35 lbs for 8 reps
3B) Mountain Climbers for 12 reps per side

I did this circuit 3 times and plan on keeping things the same.

I didn't do any interval training and plan on doing tomorrow. I've been doing that more as an option. Craig designed his program to do both the same day, but I feel more comfortable doing on different days at this point.

Here's something I like to ask myself: Am I a better person today than I was yesterday? Yes.

Good night

Monday March 30, 2009 Workout

2009-03-30T20:19:00.006-04:00

Today was the day I moved to a new workout. I'm pretty excited to start with the original Turbulence Training for Fat Loss workout. When I first looked at it, I was asking "only two circuits?" Okay after I did it, my body still hurts, and I am writing this 15 hours later. Well here goes.

At the bottom, I've also included my 3 weeks picture. Why 3 weeks? Well, I'm going to Disney World in about 4 weeks from now, so I will take a picture just before my trip.

Warm up:
Y Squat for 12 reps
Close Grip Push-ups for 8 reps
Lunges for 6 reps per side

Warm up set:
1A) DB Romanian Deadlift for 8 reps with 20 lb dumbbells.
1B) DB Chest Press for 8 reps with 30 lb dumbbells.

Superset #1:
1A) DB Romanian Deadlift for 8 reps with 30 lb dumbbells.
1B) DB Chest Press for 8 reps with 45 lb dumbbells.

I did this circuit three times and there's no way in hell I'm changing anything for next time.

Superset #2
2A) Reverse Lunge for 8 reps with 25 lb dumbbells.
2B) DB 1 Arm Shoulder Press for 8 reps with 15 lb dumbbells.

I did this circuit three times, and again, not changing a thing.

I took my weight again today. 219 lbs. No change from last week. My diet was not at peak performance this week. I'm very seriously thinking of trying Eat Stop Eat. I'm hearing great things about it.

Okay, I've posted my new picture. Not a huge change, but there is one. As long as I'm making progress, I'm happy. And even though there is not a huge change, I feel it in my clothes and the energy I now have every day.

Friday March 27, 2009 Workout

2009-03-27T11:02:00.003-04:00

Wednesday March 25, 2009 Workout

2009-03-25T10:00:00.002-04:00

Monday 3/23/09 workout

2009-03-23T05:18:00.003-04:00

Warm-up

12 reps of prisoner squats
8 push-ups
12 stability ball leg curls

I did this circuit twice

Warm up superset:

DB Squat for 8 reps at 15 lb dumbbells
Stability ball rollout for 5 reps

Superset #1:
DB Squat: 8 reps w/25 lbs.
Stability Ball Rollout: 8 reps

I did this circuit 3 times. Good weights, no changes necessary.

Superset #2
DB Reverse Lunge 8 reps per side w/25 lbs.
Side Plank 25 seconds per side.

I did this circuit 3 times. Both lunge and plank were perfect. No changes next time.

Superset #3
DB Row 8 reps per side w/35 lbs.
Back Extension on Stab. Ball 10 reps

I did this circuit three times and plan on keeping the same next time.

Today for interval training I tried something new to me. It is from the TT DB-BW Fusion program. My behind was kicked. It was awesome. I did Interval L1, Program A

Consisted of:

Y Squat for 12 reps.
Diagonal Lunge for 12 reps.
Offset push-up for 6 reps on each side.
Spidermans for 8 reps on each side.
Jumping Jacks for 60 reps.

Did this three total times.

Random Thoughts:
A while ago, I used to enter "Body Challenges". One I've entered several times with mixed results. It was the Body for Life program. One time I did follow to a T and I did lose weight, but the results I were hoping for were not even close to where I ended up. So far, I have not been totally following this to a T and I am making much better progress than any time before.

Here's an update on my weight. Today my total weight is 220 lbs. I've lost 9 total lbs. in three weeks. But over that time, I've definitely gained muscle and lost more fat than that.

Until next time.

2009-03-21T12:56:00.001-04:00

Nothing new on the training front today.

I ate some boneless chicken and had coffee today. Also has baked doritos and some salsa.

Just realized again how short life is. I saw a remembrance in my local paper today. The guy that sold us our last two vehicles passed away last month and today was his birthday. What's scary is that he was only 47 at the time of his death.

Make the most of every day. Some days maybe you want to relax, but it's only to make you better in the long run.

I am grateful for everyone out there in my life. Those that support me in endeavors, and even those that don't as they give me drive to succeed.

Am I better today than I was yesterday? I think so.

2009-03-20T21:27:00.003-04:00

Today I did Workout A of turbulence training for fat loss Intermediate.

Did the normal warm up of 2 circuits of prisoner squats, push-ups, and stability ball leg curls.

I did a first circuit of split squat for 8 reps at only 5 lb dumbbells, and 8 reps of incline db presses at 30 lbs each arm

Superset #1
Split squats 8 reps w/10 lb dumbbells
Incline DB Presses 8 reps w/40 lb dumbbells

I did 3 circuits of this.

Superset #2
Stability Ball Leg Curls 15 reps
Push-up 15 reps (15 regular set 1, 12 regular/3 kneeling set 2, 8 regular/7 kneeling set 3

I did 3 circuits of this. Happy at the progress of push-ups. Just need to keep improving every time.

Superset #3
Stability Ball Jacknife 10 reps
DB Rear Deltoid Raise 10 reps w/10 lb dumbbells

Great workout. Next week is the fourth and final week of the intermediate workout. Then it's on to the original TT for fat loss. Time to step it up next week.

MEASUREMENTS!!!!

Yes, I finally did measurements. They are as follows:

Waist (at Belly button) 44.5 inches
Waist (at Belt) 39.0 inches
Neck 16.5 inches
Chest 45.5 inches
Left Bicep 13.5 inches
Right Bicep 13.5 inches
Left Thigh 24.0 inches
Right Thigh 23.0 inches
Left Calf 18.0 inches
Right Calf 17.0 inches

Can you tell I'm left side dominant?

Okay, once again why am I doing this? First it's for the 3 people sleeping upstairs. I already feel more energized even when I get less sleep. I want to be there for them.

Also, it's for my self-esteem. The better shape I'm in, I've always performed better in all aspects of my life. I haven't been in good or okay shape since college, when I was running 2-4 miles almost every day, and then lifting weights. I weighed 175 lbs. My grades were good, I looked better for my girlfriend (now wife). Everything was better. My confidence was sky high.

I'm now in a position in my life where I work for a good company, but I'm unsure that I want to work in the position I'm in. I don't always go to work with the best attitude, mainly because I was tired. I blamed work for my misery. Does it play a part? Absolutely, but I feel my physical self has affected me mentally as well. I am not as sharp the days I don't exercise.

We attract everything in our life via our subconscious beliefs. I've read books that say so, and it seems that when I subconsciously follow certain steps, things good and bad happen, but I know they can be controlled. It will just take work.

Like getting in the best shape of my life. It is much better than saying "losing weight". The losing idea has negative connotations. If we all just believe positive things, positive things will happen, we just have to be able to read the signs when they happen.

Okay, over the next two days, just some random exercise to break a little sweat, and on Monday morning I will weigh in. At that point it will be the end of my first three weeks. I can hardly weight.

2009-03-18T05:26:00.002-04:00

Warm-up

12 reps of prisoner squats
8 push-ups
12 stability ball leg curls

I did this circuit twice

Warm up superset:

DB Squat for 8 reps at bodyweight
Stability ball rollout for 8 reps

Superset #1:
DB Squat: 8 reps w/20 lbs.
Stability Ball Rollout: 8 reps

I did this circuit 3 times. I plan on increasing my weight on the squat to 25 lbs. next time.

Superset #2
DB Reverse Lunge 8 reps per side w/20 lbs.
Side Plank 20 seconds per side. I did 25 seconds on last set only.

I did this circuit 3 times. I plan on increasing my weight on the reverse lunge to 25 lbs. next time, and increasing plank time to 25 seconds.

Superset #3
DB Row 8 reps per side w/30 lbs.
Back Extension on Stab. Ball 10 reps

I did this circuit three times and plan on increasing to 35 lbs on the DB Row.

Random Thoughts:

I'm staying at a hotel the next two nights, and just realized there's complimentary access to a local Bally's. I'm thinking of trying it out on Friday morning for TT workout A.

4 more workouts and I move to the TT for fat loss original program. I'm flipping excited. I feel stronger and more alive since I've started on this journey. I don't really crave bad food, but I do indulge once per week. Lately it's been Chinese food

I found a tape to measure body size. I wish I found this 3 weeks ago, but since I'm nowhere near where I want to be, I will take measurements this weekend and post them.

2009-03-16T05:33:00.003-04:00

2009-03-15T10:59:00.002-04:00

Warm-up

12 reps of prisoner squats
8 push-ups
12 stability ball leg curls

I did this circuit twice

Warm up superset:

DB Squat for 8 reps at bodyweight
Stability ball rollout for 8 reps

Superset #1:
DB Squat: 8 reps w/20 lbs.
Stability Ball Rollout: 8 reps

I did this circuit 3 times. I plan on increasing my weight on the squat to 25 lbs. next time.

Superset #2
DB Reverse Lunge 8 reps per side w/15 lbs.
Side Plank 20 seconds per side.

I did this circuit 3 times. I plan on increasing my weight on the squat to 20 lbs. next time.

Superset #3
DB Row 8 reps per side w/30 lbs.
Back Extension on Stab. Ball 10 reps

I did this circuit three times and plan on keeping the same next time.

Very good workout. Glad the boy could join me for some of it. His muscles are amazing and surprising his form pretty good..........considering he's 4.

Random Thought:
Yesterday my wife's grandfather had a major heart attack. The outlook was grim at first, but it appears he will be fine. He's in pretty good shape at 72, but does have a pot belly.

He probably has more energy than I do. I really want to continue on this trend of getting in better shape. I know the presence of pot bellies is very bad for the heart.

This is a mission. I am grateful for those that are helping me at both ttmembers.com and twitter.

I will keep you posted with more changes to me and my family.

Friday 3/13/09 Workout

2009-03-13T07:32:00.004-04:00

Tuesday 3/10/09 workout

2009-03-10T07:32:00.003-04:00

Okay, so I did my workout this morning. I overslept yesterday, and after picking up the kids yesterday from the babysitter, and feeding my daughter and having to rock her to sleep since she's a little under the weather, I awoke at 1 am realizing it was a little late to workout.

So I did my Turbulence Training Intermediate B workout today. Here's how it broke down:

Warm-up

12 reps of prisoner squats
8 push-ups
12 stability ball leg curls

I did this circuit twice

Warm up superset:

DB Squat for 8 reps at bodyweight
Stability ball rollout for 5 reps

Superset #1:
DB Squat: 8 reps w/10 lbs.
Stability Ball Rollout: 8 reps

I did this circuit 3 times. I plan on increasing my weight on the squat to 20 lbs. next time.

Superset #2
DB Reverse Lunge 8 reps per side w/10 lbs.
Side Plank 20 seconds per side.

I did this circuit 3 times. I plan on increasing my weight on the squat to 20 lbs. next time.

Superset #3
DB Row 8 reps per side w/25 lbs.
Back Extension on Stab. Ball 10 reps

I did this circuit three times and plan on keeping the same next time.

I didn't do the interval training this morning. I will do tonight definitely. I plan on doing the Beginner Interval B on my elliptical.

I did weigh myself yesterday and I was down to 225. Of course this is mostly water weight. I always do this at the beginning. I guess it's better than losing only 1 lb.

Why I want to do this and first picture

2009-03-07T21:20:00.000-05:00

Why do I want to get in better shape? Here's a list.

1. My family is obese. My father must be over 350, my sister over 260, and my mother has a pacemaker/defibrillator, at 56 years old. That's a little too young.
2. I'm exhausted all the time.
3. Mentally, I feel I'm getting dumber. I lose my train of thought all the time.
4. Hell, I just want to look good.

I turn 32 this year, and I feel i've only been truly in "good" shape twice in my life.
Seventh grade when I could do a big..........wait for it........7 pull-ups and could run a seven minute mile. And my senior year in high school. I was running a couple miles every day and for some reason I didn't have the urge to eat except at certain times during the day, so I lost some weight.

Was the second time healthy....Heck no!!!

So now is the time for me to post my first picture. I know it's awesome. I especially love the red lines under the man boobs. I will try to keep updated at least every other day.

First post

2009-03-07T14:52:00.000-05:00

Here's my first post of my body transformation. I am using Turbulence Training created by Craig Ballantyne.

I will be discussing my change and posting some pretty "gruesome" pictures of my before, and hopefully much improved body changes. As well as listing some random family thoughts.

I weighed 229 lbs today. About 50 lbs higher than I want to be. I'm not really using some specific nutrition other than trying to eat healthy, natural foods.