Friday, May 28, 2010

Day 20.... Wow Day 20

Ok, I did not get to do my workout yesterday. I know I am supposed to skip a day once every 5 days, but that is real hard for me. So this AM I got up before everyone else and went to the park to jack out my TT Park workout:

I started with 5 Pull-ups

& then

Body Weight Workout for the Park: Day 5 of the TT Clash
Bodyweight Warm-up Circuit
Bodyweight Squats - 25 reps
Decline Pushups - 50% of your max = 20 reps
Inverted Rows - 10 reps
Mountain Climbers - 10 reps per side
Shuttle Sprints - 30 sec

I was supposed to do this circut 6 times, but I didn't have my book with me so I ended up doing 8.... Yay Go Me I rocked it out!!!
Rest 1 min in between circuit do circuit 8 times...

Thursday, May 27, 2010

Day 19 Pictures are a thousand words...

I was just over on the TT Members Forum looking over some post and saw that someone new had posted there before photos. it made me think to take a look at mine again. I looked mine over and thought that I need to print out that ugly thing and post it up where I can see it more often. Even the strongest people will fail if they loose sight of the target or prize. I am quite motivated most of the time, but if I don't look back and try to project where I want to be I will loose sight of my target. I wont and can't afford to let that happen.

Matty G.

Day 19 Protein day...

I may do the park workout tonight, but I'm not sure as of yet...

Wednesday, May 26, 2010

Day 18 Mod Card day...

Started the day with some Hot Java, 2 eggs, 2 slices of Turkey Bacon, & 1 pice of Wheat toast...

I will eat Tuna for lunch and Chicken Brest with Veggies for dinner.

I think I will have at least one protein shake today as well, maybe two. Just have to see how it goes...

Todays Workout: Dynamic Workout + Intervals
• Start with the Bodyweight Warm-up Circuit. There are no specific warm-up sets.
1A) Bodyweight Reverse Lunge – 12 reps per side (2-1-1)
• No rest.
1B) Plank – 10 reps of 10 second holds with 1 second break
• No rest.
1C) 1-Leg Lying Hip Extension with Foot on Bench – 12 reps per side (2-0-1)
• No rest.
1D) Side Plank – 45 second hold per side.
• Rest 1 minute before repeating 1 more time for a total of 2 circuits.

2A) DB Step-up – 10 reps per side (2-0-1)
• No rest.
2B) DB Chest Press – 15 reps (2-0-1)
• No rest.
2C) DB Rear Deltoid Raise – 12 reps (2-0-1)
• Rest 1 minute before repeating 1 more time for a total of 2 circuits.

3A) 1-Arm Squat & Press – 15 reps per side (2-0-1)
• No rest.
3B) KB Swing – 15 reps
• Rest 1 minute before repeating 1 more time for a total of 2 supersets.

Interval Training Workout – These will be stairs of shuttle run...
• Warm-up for 3 minutes progressing from light to more intense exercise.
• Exercise for 30 seconds at a very hard pace at a subjective 9/10 level of effort

Follow that with “active rest” for 30 seconds by exercising at a slow pace at a subjective 3/10 level of effort.
• Repeat for a total of 6 intervals.
• Finish with 5 minutes of very low intensity (3/10) exercise for a cool-down.

Tuesday, May 25, 2010

Day 17

I did Clash Strength today...

TT Workout Version: Strength



• Start with the Bodyweight Warm-up Circuit.
1) Pull-ups: I was able to do 5 correct

Then did this Specific Warm-up Circuit
• Do one set of 1A with 50% of the regular weight and do 6 reps.
• Do one set of 1B with 50% of the regular weight and do 6 reps
• Do one set of 1A with 75% of the regular weight and do 6 reps.
• Do one set of 1B with 75% of the regular weight and do 6 reps

2A) Deadlift – 8 reps 80lb Dumbells used & got all of my reps in.
• Rest 1 minute.
1A) DB Close-Grip Chest Press – 8 reps 60lb Dumbells used & got all of my reps in.
• Rest 1 minute before repeating 1 more time for a total of 2 supersets.

2A) Front Squat – 8 reps 195lbs & got all of my reps in.
• Rest 1 minute.
2B) 1-Arm Standing DB Shoulder Press – 8 reps used 40lb Dumbell & did 10reps/8reps
I went a little bit less on this move today, because I think this is the move that messed up my shoulder last week. It felt fine today afterwards.
• Rest 1 minute before repeating 1 more time for a total of 2 supersets.

I was able to get this done in record time, like 30min...

Saturday, May 22, 2010

Day 14 TT Clash...

TT Workout Version: Strength

• Start with the Bodyweight Warm-up Circuit.
• Then do this Specific Warm-up Circuit
• Do one set of 1A with 50% of the regular weight and do 6 reps.
• Do one set of 1B with 50% of the regular weight and do 6 reps
• Do one set of 1A with 75% of the regular weight and do 6 reps.
• Do one set of 1B with 75% of the regular weight and do 6 reps

I'm actually going to start my workout with set 3. I hope Craig is ok with it, because I need to work hard on my pull-ups/chin-ups and if I leave them to the end I wont be able to do any of them...

I will also add hanging leg raises to the end of this workout...


1A) Deadlift – 8 reps (3-1-1)
• Rest 1 minute.
1B) DB Close-Grip Chest Press – 8 reps (3-0-1)
• Rest 1 minute before repeating 1 more time for a total of 2 supersets.

2A) Front Squat or DB Forward Lunge – 8 reps (3-0-1) or 8 reps per side (2-0-1)
• Rest 1 minute.
2B) 1-Arm Standing DB Shoulder Press – 8 reps per side (2-0-1)
• Rest 1 minute before repeating 1 more time for a total of 2 supersets.

3) Pull-ups – 1 set going 1 repetition short of failure. So if you can do 10, do 9.
Finish with static stretching.

Friday, May 21, 2010

Day 13 Workout...

Todays Workout will be Day 2 of the "TT Clash" (which I am loving BTW)

Bodyweight Warm-up Circuit
TT Workout Version: Fast Day: Lactic Acid Bodyweight Interval Training

1A) Prisoner Squats – 20 reps
1B) Pushups – 20 reps
• Repeat the superset 6 times with no rest between exercises. Just go back & forth.
• After 6 supersets, rest 1 minute then move into the interval training warm-up.
Interval Training Workout – I recommend you use a bike
• Warm-up for 3 minutes progressing from light to more intense exercise.
• Exercise for 45 seconds at a very hard pace at a subjective 8/10 level of effort (imagine normal cardio is a 6/10 intensity level).
• Follow that with "active rest" for 45 seconds by exercising at a slow pace at a subjective 3/10 level of effort.
• Repeat for a total of 8 intervals.
• Finish with 5 minutes of very low intensity (3/10) exercise for a cool-down.

Day 13, Hello Fast Friday...

Today is my third fast day of the program and I'm not as excited as I was for the other two. IDK what it is, but I'm trying to hype myself up about this awesome workout I'm going to do in a few hours.

I try hard do my workouts in the middle of my work days during the week. It helps me in a couple of ways:

1st - It just helps me get through the day. Like a mid-day pick-me up.
2nd - I go workout instead of going out to lunch, which helps me not eat bad things & keeps $$ in my pocket.
3rd - If I workout just before I eat lunch it curbs my appetite.

Ok, so fast day you are here and we are going to dance... Don't let me break your toes.

Matty G.

Thursday, May 20, 2010

Day 12 coming to an end...

Well Cheat day is almost over, so I will go grab some Chinese Food and Call it...

Day 12 Cheat Day & Metabolic Resistance Training

I ate Whole Grain Pancakes for breakfast & will eat Salmon w/shrimp & viggies for lunch...
Protein shake b4/durring my workout @ 11:30.

Chinese Food for dinner & maybe a lil bit of Ice Cream (it is my cheat day).

I will see how the pushups and Chest Presses go on this workout today.
I may also add Interval Training to the end...

Workout:
1A) DB Split Squat – 8 reps per side (2-1-1)
• No rest.
1B) Close-Grip Pushups "Addiction Style" – As many reps as possible in 90 seconds (2-0-1)
• No rest.
1C) Repeated Vertical Jumps – 6 reps (1-0-X)
• No rest.
1D) DB Rows – As many reps in 60 seconds (2-0-2) – rest 20 seconds & do other side
• Rest 1 minute before repeating 1 more time for a total of 2 circuits.

2A) Chin-ups "Addiction Style" – As many reps as possible in 60 seconds (3-0-1)
• No rest.
2B) DB Incline Chest Press – 8 reps (3-0-1)
• No rest.
2C) Stability Ball Leg Curl – 20 reps (2-0-1)
• Rest 1 minute before repeating 1 more time for a total of 2 circuits.

3A) Hanging Leg Raise – Max reps minus one (2-0-2)
• No rest.
3B) Stability Ball Plank – 30 second hold
• No rest.
3C) Stability Ball Jackknife – 15 reps (1-0-1)
• Rest 1 minute before repeating 1 more time for a total of 2 circuits.

Wednesday, May 19, 2010

Day 11 Protein Day...

Yay Protein day!!!

I will knock the workout out of the park today... Well maybe I will rock the workout @ the park. I love working out outside in the sun and using the BodyWeight stuff at the park...

Body Weight Workout for the Park: Day 5 of the TT Clash
Bodyweight Warm-up Circuit
Bodyweight Squats - 25 reps
Decline Pushups - 50% of your max
Inverted Rows - 10 reps
Mountain Climbers - 12 reps per side
Shuttle Sprints - 30 sec
Rest 1 min in between circuit do circuit 6 times...

Ok So I am real mad at myself about this workout that I did!!!

I was only able to do 4 out of the 6 sets!!! Grrrr
I did:
25 reps of Squats
20 reps of pushups
10 reps of inverted rows
24 reps of mountain climbers
shuttle sprints.

The Park was a great idea, but doing it in the evening was such a bad one...
I got the kids home, did their homework, and then I played with them for a lil bit. While playing they wanted a snack. I to wanted a snack while playing so I steamed some edamame (good stuff and good for you). I ate the whole bag (bad boy). With all of that said when it came time for me to do my workout I still had that sitting on my stomach and it was not good. After the fourth set I was feeling like I was going to get sick. So I stopped @ 4.

To Top everything off, I think I have injured my shoulder or rotator cuff... GRRRR
I could feel it when I was doing the pushups, and I had felt like I had over worked myself when doing the shoulder presses the day before.

I push on & tomorrows a new day. I will take it easy on that shoulder until I feel that it is 100%.

Tuesday, May 18, 2010

Day 10...

Today is mod Carb day...

I will eat very lean and clean today. I had eggs with turkey bacon(don't eat the bacon very often) and I will be eating fish and Veggies for the rest of the day. I will get my carbs from a couple of Kashi bars.

I love, LOVE the TT Clash workout for today!!! It just kicks my butt.

I ate great today (110% clean), but I didn't get to do the Interval Training at the end of my workout... I will get everything in tomorrow.

I did all of the reps in the first two SuperSets, but was unable to get all of my reps in for the last one. I also took much more rest time that I was supposed to. I think I will go down a lil bit in weight so I can keep form and get all of the reps in that I need...

Bring on tomorrow!!!

Week 1 results...

In the first 8 days of the XFLD I have stayed on plan (98%) and used the TT Clash of the Titans workout. I lost 9.5lbs in these first 8 days of this new plan, but I’m not getting to excited yet. I call those my 10lb Yo-Yo. I have seemed to float in that same 10lb area for the last few months. This next 5 days will tell the true story for me. If I can throw away that Yo-Yo for good and keep going it will be great...

I even went on a mini vacation & ate all kinds of crazy junk food on my cheat day...
Whole Pizza, Waffles w/ real butter and syrup, Blueberry muffins, PB & J sand, chips, soda, popcorn, Ice Cream & Candy Bars...

Monday, May 17, 2010

Day 9 shake day...

Started this day off with hot Java & Strawberry shake... Yum

Days 6, 7, & 8....

Yay,



I had a short Vacation with the kids this weekend, but I stayed on plan...



Did not have any time to workout, but walked all day Sat & Sun. We also played around swimming at a water park & pool.



I will post my first weeks results & Hit it hard today...



Fast Day in a car for 5 hours is not a good idea, but I faced it down fine and then watched the kids scarf down some great looking Pizzas for Dinner.



I know I have the strength and will power to see this through...



Cheers,



Matt G.

Thursday, May 13, 2010

Day 4 Mod-Carb Day...

I started my day off with hot Java, but added a lil bit of sugar-free creamer.
Only 1 gram carb & 15 cals. After all it is Mod-Carb day.

I think I will give Craig's Green Tea a Try real soon...

Today I will eat like most of my regular clean days. I don't have to change too much from the norm on this day...

Day 3 Shake Day...

Well i had to go out and buy a portable blinder. It was only $29 and it worked like a champ. I got mine @ Target.

Shake day went well. I had my Protein+Carb shake in the AM & After my workout:
1 Banana, Sugar/Carb free Protein powder, OJ, Frozen Blueberries, 3 Ice cubes and a lil bit of skim milk...

For my workout I did TT Clash Day 3 and I added 12 min of Interval Training just for fun. I hope that doesn't hurt the plan.

I ate another shake that afternoon:
2 Bananas, 20 Almonds, BlackBerries, BlueBerries, Protein Powder, and a lil bit of OJ/Skim Milk.

My 30min of activity went a little long with a 12 mile bike ride/Fun Ride...

@ this point I still had 2 shakes left and felt like some soled food and some veggies. So I ate Grilled Salmon with Shrimp, Bell peppers, & snow peas. No sauces or anything were added to the food, just black pepper mix. I think these veggies are free on the plan, so no worries there.

I still needed some more fat grams for the day, so I had toast with all natural peanut butter for dessert.

Very clean day none-the less...

Cheers

BCAA's

I found a better source of BCAA's @ my local Vitamin Shoppe.
Twice as much BCAA's for the same price, and it lets me take 1/3 less the amout of pills on my Fast Days. Here's the Link: Vitamin Shoppe BCAA's

There is also a powder BCAA that they have, but stay away from it for Fast days.
It tast so bad (SO BAD)...

Wednesday, May 12, 2010

Day 2 Update

Fast day went much better than I expected. I have never fasted for a full day before and I love, did I say "LOVE" to eat!!! It was all good. I did not get hungry until last night when I was cooking dinner for the kids (all of those wonderful smells).

As far as the workouts, they are great!!! I did TT Clash Day 2 which consisted of:
Body weight Warm up Circuit
Super set of:
120 push-ups
120 Lunges
(These were none stop with no resting)
Then about 15 min of hardcore cycle interval training (45 @ 90% / 45 @ 30%)...

I could feel the Fat pouring off of me... LOL More like pouring out. I was sweating all over the place. Gym workers and trainers got to love me!!!
JK I clean up after myself very well.

Tuesday, May 11, 2010

Day 2 Fast Day!!!

Well we will see how this goes... Hot black Java to start my day off...

Monday, May 10, 2010

The New Diet...

The Xtreme Fat Loss diet is a 9-component highly strategic diet and training program specifically designed to yield the most rapid fat loss results; 25 days in duration

Revolves around a 5-day diet/training schedule that is repeated 5 times.

Diet includes Cheat Days, Fast Days, Shake Days, Moderate Carbohydrate Days, and Protein-only Depletion Days

Training regimen includes brand new FPFL-esque Lactic Acid, Strength, Dynamic, and Density workouts from John Romaniello. Eight unique workouts that are used 3 times each over the course
of the 25-day program.

The diet days and workouts are scheduled very strategically to yield a synergistic effect. Here is the schedule:

Day 1 – Cheat Day: Density Training – Each cycle begins with a Cheat Day to boost leptin and fat burning hormones to ensure the body is extremely primed for fat loss over the course of that cycle. A “bodybuilding” style Density workout is performed on this day to capitalize on the high calorie intake, protecting lean mass during the diet and potentially even allowing for gains in lean body mass over the course of the 25-day program (just ask Vince Del Monte)

Fast Day: Lactic Acid Training – After a Cheat Day, the body is extremely primed to burn fat. On this day, we create a massive caloric deficit through strategic fasting as well as metabolically expensive lactic acid training. Packed out glycogen and intracellular triglyceride stores from the prior day’s Cheat Day easily fuel the workout (along with strategic BCAA supplementation)

Shake Day: Strength Training – The shake day is another low calorie day in which all the day’s nutrition comes via nutrition shakes. The “shake only” nature of the day helps to increase adherence dramatically by keeping the diet focused on one thing. Strength training is done on this day to maintain strength levels, promote lean body mass maintenance, and to allow recovery from the higher volume workouts performed previously.

Moderate-carb Day: Dynamic Training – This day is a more “typical” diet day consisting of a 40/30/30 macro breakdown and more carbs/calories than other days. This gives the dieter a ‘break’ from the “extreme” nature of the diet right in the middle of each cycle, while fueling the workout of the day, Dynamic training, chosen to strategically :) promote further fat loss due to it’s metabolic demands.

Protein-only Depletion Day: Lactic Acid Training – The function of this day is to depletion glycogen and intramuscular energy stores to “make room” for the caloric surplus of the cheat day, minimizing any fat storage concern on this day. It’s also another great fat burning day of the cycle coming after the carbohydrate bump the
day before. Lactic acid training is strategically performed because of its depletion and fat loss effects.

To learn more about how you can lose up to 25 pounds of fat in 25-days visit this link: XFLD

Day 1

Cheat day... Eat whatever I want... YAY!!!!!

Am eats - 2 egg + 2 whites omelt, with ham cheese and shrooms...
Snack - Banana
Lunch - Kashi Bar, Tuna, & Cake
Protein Drink

***Chinese Food for dinner.... Yum***

Well Dinner changed to Pizza. One of the students brought in Pizza for everyone.
I will have to eat Chinese Food on Saturday!!!



Yay Cheat Day!!!

Workout

Day one of TT "Clash"
It was great... I felt like I had done some real work and looked the part as well.

Friday, May 7, 2010

Real quick.... Change is Good

Ok, just so everyone will know... I'm giving up Insanity because it not a good workout, or the program is not good. I am giving up Insanity to start a 12 Week Challenge. The Challenge is to use TT (Turbulence Training) for 12 weeks and see who has the best results at the end. I have been looking into this for some time now (before I started Insanity), and was waiting for the next contest to start. Now that a New one is starting, I'm jumping over to TT. To go along with that, TT is a much better style of training for my body composition and life style. Only three training days a week for 45 mins each session, and I can run on my off days. Plus it is much more lifting, which is good for me... I hope everyone wishes me the best of luck (I will need it) and please ask me how it is going at anytime. I need the encouragement and accountability.

Bring on the Weekend,

Matt G.

Wednesday, May 5, 2010

Finishing up Insanity...

I will be finishing up Insanity Training on May 22nd. That is a few weeks early, but I have some other training rutines that I want to try. These new routines will be better suted for me and what I am trying to accomplish...