What I've been up to this week.

Well we all know I've entered the 5th Turbulence Training Transformation Contest (TTTC). I've been working on that and the comments about that are on my other blog www.neilsturbulencetrainingtransformation.com (tinyurl.com/ngtttc). Please bookmark it, follow it and give me your support as it really will be very much appreciated.

I've not been bad but I've not been brilliant with the booze this week, as I had a couple of bottles of wine over the week, and a beer and bottle of wine tonight. About what I can handle I would say. I didnt find yesterday's TT very intense because it contained exercises I havent done so I had to work them fairly conservatively. That said, I am not doing my TT interval training on the eliptical now (they will be on the treadmill from now on). That will be a challenge because I am a really heavy-footed runner, and whenever I run, for some reason my rhomboids just ache for ages.

So as for my drink tonight which is my treat, I feel I have thoroughly deserved it.

I have done 2 24 hour fasts this week following the "Eat Stop Eat" principles. I've managed not to overeat as well. I'm hoping for some progress this week.

Leaving my TT workouts aside, on my TT rest days I did a cardio/abs from skinny vinny's site, rested on Thursday and was in for the body attack class starting at 5pm. Usually I do circuit training (starting at 4) but it is losing its appeal as now that my fitness has improved I find it is no longer intense enough.

I had been thinking about designing my own workout. I've seen a few of skinny vinny's vids on you tube and he is another documented trainer worthy of trust. I therefore felt that I could design my own workout based on some of his own advice so this is what I did to day:

UPPER BODY

HORIZONTAL PLANE

A BB Chest Press 3X8 @ 40kg
B BB RDL/Bent Over Row Combo 3X8 @ 40kg

VERITCAL PLANE

A BB Shoulder press 3X8 @30kg
B Pull ups 3Xmax (assisted bw - 19kg)

LEGS

A BB Deadlift 3X8 @40kg
B BB Squats 3X8 @40kg
C Burpees 3X12

CLEAN & PRESS

A BB C&P 3X6 @40kg

I then did an abs circuit of

A Plank On Ball 3X90s
B Hanging Knee raises 3X15
C Cable woodchop 3X12 (13.75kg)
D Cable crunch on ball 3X15 (11.25kg)

and then interval training on the cross trainer (Easy = level 13/2 Hard=level 17/25). 3min warm up, 5X 30s hard/30s easy, then 30s hard/90s cool down.

There was only one other person workin out when I had finished. thats dedication.

It took me about an hour and 20 mins to complete the workout, and I was dripping particularly with the resistance training. It wasnt the greatest amount of weight but the supersets were very intense and I found it hard with my grip which is one thing that is on my key improvement goals.

Since doing the TT workouts I've definitely improved in terms of my strength and i can see how much leaner my muscle tone is. my veins are developing on my biceps despite the fact i never do any isolation exercises from my own program or choice.

A funny thing I can relate to is those people who rest too much and dont work hard enough. Today there was a lad who must be in his late teens/early twenties. he hogged the smith machine and rested pretty much most of the time i was doing my supersets. what a waste. I could have done a quick yoga routine between that guy's sets

I may have not done the weight level I wanted but I still had a great workout, that will be more intense and better the next time I do it. I hope I am not too stiff tomorrow.

Enjoy your weekend.

Neil