On May 3rd, I had my body analysis completed again at Platinum Family Fitness in Whitby where I workout. The result actually came as a pleasant surprise. I did not think I had made that much head way since mid-February with going on vacation to Cuba and being sick for almost 3 weeks. What a boost my stats were as I head towards getting my six pack abs for the first time ever.
Here’s where I currently am:
Age: 29
Weight: 158lbs
Body Frame: Medium
Body Fat: 16.5%
Fat weight: 26lbs
Lean weight: 132lbs
Total Body Water: 44.46L, or 61.9%
BMI: 24.8
I’m continuing to my target of 10% body fat with only 4.5% more to go.
Tonight was my second last Turbulence Training Beginner Workout before moving on to the next TT Program (not sure if it will be the Intermediate program or the 12 week Mass Building Program). Did I ever hammer out another successful workout. Setting new personal bests (which I have managed to do in every workout for the past 4 weeks).
Here’s all my personal bests so far in the past 4 weeks:
- Dumbbell Chest Press - 70lbs, 12 reps for 2 sets
- Barbell Squats - 295lbs, 10 reps for 2 sets
- Barbell Step Ups - 85lbs, 10 reps (a leg) for 2 sets
- Dumbbell Rows - 80lbs, 10 reps (each arm) for 2 sets
- More personal bests in various push-ups and core exercises
Tonight I worked through a great interval routine I came up with which is the following: Bodyweight Squats jumping 12 inches to a Pull Up. Here’s the rhythm: 5 BW Squats, jump 12 inches to pull up bar, pull up tempo of 2 seconds up 5+ seconds down, that’s one set.
3 sets of 10. By the end of the third set I was done.
With one more workout to go on Friday, a nice round of golf Saturday then on to starting the TT Challenge Monday (see my goals).
I have never had such success with a workout program, or as much fun and drive as I do with the TT routines. Every trip to the gym is an adventure, walking in feeling anxious about your workout, how far will I push myself this time? What new personal bests will I achieve? It’s pretty crazy to have come so far since last November.
4 Comments
Nice job with the workout today, Darryl. To think you just hammered out a few challenging BB squats and to do the BW squats - pull ups? You got some good recovery genes there. Man, you really got it going…Keep it going, Darryl…
Goodluck next week and keep that drive going!
Andy
That is a good interval routine. I sometimes do a similar one using “advanced” burpees (i.e.pushup) to a pullup. Wastes me pretty quickly…
I like your variant - I might need to try that while I wait for my arm to heal (can’t do press exercises). If I read it right, you are doing
5 BW Squats
Pullup (slower down than up)
x10 = 1 set
right?
Hi Mark,
Yep: 5 BW Squats jump to pull up = 1 rep x 10 = 1 set
I love to through in “advanced” burpees to a pull up for my intervals once a week as well. I think I’ve posted a video on the TT Forum of them before.
Stay Strong
Hey Andy. No BB Squats last night, but was doing BB Step Ups. Lot’s of leg recovery time between the first superset routine and my intervals. I was completely feeling it by the end of my 3rd interval set. I could actually feel my calves tighten on the last jump to pull up.
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[…] workout program tonight. I used it more for mass gain than fat loss and accomplished many great personal bests in the past 4 weeks. So I will be spending the weekend recovering and relaxing, with a round of […]