2013 Transformation Challenge, a collaborative effort.

[quietchef]

Leg I

Single leg step ups
(@4 blocks ~14")
45 x 8
65 x 8
75 x 8
85 x 8
95 x 8
105 x 8
115 x 8
125 x 5, much harder than it looks, fo shore

Squats (ATG)
115 x 8
135 x 8
155 x 8
175 x 8
195 x 6


Shorter session, still feeling my last leg day (thursday). I run a 3 outta 5 training split. Meaning that I usually do a push, pull, off, leg, off, repeat cycle. Due to career choice, weekends have less meaning in my daily life than the average Joe. If I feel the need to take an extra day between to more fully recover, I'm still getting 4 sessions per week easily. Been focusing on macros this week, which is what I'll be doing next today, the planning and math.

Rock on.

[erinlee01]

OK, I'm officially in. Just did my pictures. Ugh. I had mexican over the weekend before the diet, but still. Ugh.

[discdoggie]

OK, I'm officially in. Just did my pictures. Ugh. I had mexican over the weekend before the diet, but still. Ugh.

The gang's all here!



I have 7 calories left for today, and I'm hungry.

I can have 3 tictacs...

[erinlee01]

The gang's all here!



I have 7 calories left for today, and I'm hungry.

I can have 3 tictacs...

That should satisfy you!

[Roomso]

Thinking about joining. Would be a nice motivation for myself. Do anyone know if there are a lot of people participating?

[birdiefu]

Thinking about joining. Would be a nice motivation for myself. Do anyone know if there are a lot of people participating?

Yeah, probably a buttload of people joining.

[discdoggie]

I caved. I'm at 1601 cals today

[erinlee01]

Thinking about joining. Would be a nice motivation for myself. Do anyone know if there are a lot of people participating?

Yes. But you should still join! So many people sign up, then drop out, so just finishing out the 12 weeks is an achievement!

I caved. I'm at 1601 cals today

That still has to be OK for you, isn't it? You're very active.

[discdoggie]

Yes. But you should still join! So many people sign up, then drop out, so just finishing out the 12 weeks is an achievement!



That still has to be OK for you, isn't it? You're very active.

Oh, still below maintenance, for sure. But off plan. The one positive is that I still tracked---the good, the bad, and the ugly---even though I knew I was going to be over target. My past behavior was to track all day and the minute I went over I'd say "**** it, I'm not entering this. I'll just start tracking "for real" tomorrow."

Well, legs today


Squats---5 sets of 10

Single legged RDL 3 sets 10

Hip thrusts---3 sets 8

V-squat machine---5 sets 10

DB walking lunges---4 laps around gym

HS Single Leg Extensions---4 sets 20 (ouch! )

HS Standing Leg Curls---4 sets 15

OH Squats---3 sets 10, 10, 6

Ab wheel roll out---3 sets 20

Decline situp---2 sets 20


33 minutes step mill intervals---I was up to level 16 for 30 second intervals! Level 8-10 for recovery.

[erinlee01]

^^^ ha! That is so me. Or I won't track if we went out to dinner and I know what I ate will put me over.

[alacriTEA]

AllPro C3W2D1

Squat:
1x9 - 45lbs(warmup)
1x9 - 80 lbs(warmup)
2x9 - 160 lbs

Bench:
1x9 - 45 lbs(warmup)
1x9 - 65 lbs(warmup)
2x9 - 135 lbs

Bent Over Rows
1x9 - 45 lbs(warmup)
1x9 - 55 lbs(warmup)
2x9 - 115 lbs

Overhead Press:
2x9 - 75 lbs

Straight-leg DL:
2x9 - 135lbs

EZ Bar Curls:
2x9 - 70 lbs

Calf Raises:
2x13 - 240 lbs

Felt pretty good tonight.... Workout took longer than expected due to massive amounts of resolutionists. I usually try to go early in the day before they get there. Other than that... Nothin' to it but to do it.

Peace,
alacriTEA

[EjnarKolinkar]

Yeah, probably a buttload of people joining.

I think it hit a buttload last Thursday, officially. It is now approaching a crapton.




Goal CAL-2,640 CHO-200 FAT-100 PRO-235

Actual 2681 213 107 223

[acrawlingchaos]

Looking good man... don't forget to tan for the final pics. :P

What does your overall split look like??

Great job guys!

Keep working hard!

Each rep work it!

Feel the burn!

Dedication.

Pride.

A new you!

Thanks for the motiational words.

In on this sheet, would be nice to get at least 20lbs down...takin it slow!

in it to win it

Awesome to see you guys in it.

Leg I

Single leg step ups
(@4 blocks ~14")
45 x 8
65 x 8
75 x 8
85 x 8
95 x 8
105 x 8
115 x 8
125 x 5, much harder than it looks, fo shore

Squats (ATG)
115 x 8
135 x 8
155 x 8
175 x 8
195 x 6


Shorter session, still feeling my last leg day (thursday). I run a 3 outta 5 training split. Meaning that I usually do a push, pull, off, leg, off, repeat cycle. Due to career choice, weekends have less meaning in my daily life than the average Joe. If I feel the need to take an extra day between to more fully recover, I'm still getting 4 sessions per week easily. Been focusing on macros this week, which is what I'll be doing next today, the planning and math.

Rock on.

Welcome to the thread man, solid plan.

OK, I'm officially in. Just did my pictures. Ugh. I had mexican over the weekend before the diet, but still. Ugh.

WOOT!!!!!!!


F*CK YEAH!!!! Welcome in Erin!!

Oh, still below maintenance, for sure. But off plan. The one positive is that I still tracked---the good, the bad, and the ugly---even though I knew I was going to be over target. My past behavior was to track all day and the minute I went over I'd say "**** it, I'm not entering this. I'll just start tracking "for real" tomorrow."

Nice DD... same here, I can easily cae and say screw it... which usually results in 2 or 3 more days of substandard counting. Great job on staying on top of it... in retrospect, I bet it saved you from consuming far more than 1600.

AllPro C3W2D1

Squat:
1x9 - 45lbs(warmup)
1x9 - 80 lbs(warmup)
2x9 - 160 lbs

Bench:
1x9 - 45 lbs(warmup)
1x9 - 65 lbs(warmup)
2x9 - 135 lbs

Bent Over Rows
1x9 - 45 lbs(warmup)
1x9 - 55 lbs(warmup)
2x9 - 115 lbs

Overhead Press:
2x9 - 75 lbs

Straight-leg DL:
2x9 - 135lbs

EZ Bar Curls:
2x9 - 70 lbs

Calf Raises:
2x13 - 240 lbs

Felt pretty good tonight.... Workout took longer than expected due to massive amounts of resolutionists. I usually try to go early in the day before they get there. Other than that... Nothin' to it but to do it.

Peace,
alacriTEA

NICE!!! I'm glad you started posting workouts. All Pro's is such a great program, you are going to do damn well and watching you progress will be epic.

[acrawlingchaos]

Today was Lower Power

Front Squat
135 x 5
135 x 5
135 x 5
165 x 2
190 x 1 PR!!
Was half expecting FSQ PR. It has been several months since I used these as a primary and my back squats had gotten much stronger. Will vid for form critique next week.

Leg Press
360 x 10
360 x 10

Uni Lateral Leg Extensions
60 x 10
60 x 10

GHR
BW x 5
BW x 5
BW x 5
(I can now do a controlled eccentric and still need help on concentric).

Barbell Bridge
185 x 5
185 x 5

Unilateral Leg Curl
50 x 10
50 x 10

Donkey Calf Raise
140 x 10
140 x 10
140 x 10
140 x 10
140 x 10

Well... looks like I have "the bug" that's going around, soar throat, light headed, headache, sinus pressure. It figures it would happen the first week I join a competition. No biggie, my head isn't leaking and I'm not coughing, so I will still be following program as planned (though I may take my last 2 days of vaca rolled over from 2012).

[alacriTEA]

I think I'm going to start the C25K program on my off days... I had completed the first week of it about a month ago, but stopped because I was having ankle issues. Now that I've dropped a little more weight I think I'll try again and hope for the best.

Well... looks like I have "the bug" that's going around, soar throat, light headed, headache, sinus pressure. It figures it would happen the first week I join a competition. No biggie, my head isn't leaking and I'm not coughing, so I will still be following program as planned (though I may take my last 2 days of vaca rolled over from 2012).

Ugh... Speedy recovery, mate. I'm working through the end of an upper respiratory infection right now. Being sick sucks.

[EjnarKolinkar]

Looking good man... don't forget to tan for the final pics. :P

What does your overall split look like??

Self tanner turns me from blinding white, to pale. I am thinking about brown shoe polish.

[erinlee01]

RDL
45x5
60x5
70x5

90x5
100x3
115x5

Bridges w/feet on ball
10x5

Step-ups
20x5 (10 each leg)

Abs
Lying leg raises on bench - 15x5

Taekwondo later tonight for cardio.

[discdoggie]

Today was push.


I attempted a set of calf raise machine GHRs first


5 sets BB bench press

4 sets DB incline press

4 sets dips.

4 sets cable flyes

5 sets seated smith machine shoulder press

4 sets DB lateral raises

3 sets short bar press-down

3 sets cable OH extensions

3 sets bench dip

3 sets DB kickbacks

2 sets v-ups


45 minutes elliptical intervals

[erinlee01]

Sparring class tonight, so mucho calories burned. A bonus as it was the family class and we don't typically spar in it. Bummer is that I didn't get to spar either of my kids.

Did OK with the diet, too.

1646 calories
139 g carbs
54 g fat
131 g protein

Aiming for 1800 for now, so happy to come in under it and not be hungry the first day.

[discdoggie]

http://www.sparkpeople.com/myspark/n...ementByID=TRUE

[quietchef]

Sparring class tonight, so mucho calories burned. A bonus as it was the family class and we don't typically spar in it. Bummer is that I didn't get to spar either of my kids.

Did OK with the diet, too.

1646 calories
139 g carbs
54 g fat
131 g protein

Aiming for 1800 for now, so happy to come
in under it and not be hungry the first day.

Probably the biggest part of TKD I miss is the sparring. And the wonderful tension/stress relief of hitting a hand target/pad.

[erinlee01]

Probably the biggest part of TKD I miss is the sparring. And the wonderful tension/stress relief of hitting a hand target/pad.

I got a black eye, a bruised hip bone, and a sprained wrist my first 3 times out and it soured me on it for a bit. I don't mind getting hit, but I didn't like the lack of control that was at my level. Loved sparring black belts. But, it's starting to grow on me the more I advance.

It definitely is a big stress reliever. I get to spar my 7th grader regularly, which is nice even though he's my good kid. I'd give anything to spar my 2nd grader! But the bag work is awesome. On those nights when work is stressing me out I'll come home with bruised knuckles.

Why did you stop?

[NucMedVal]

I'm in

[discdoggie]

I'm in

welcome aboard!

[EjnarKolinkar]

Used rack, purchased today. Love the pull up bar. Replaces my old too short 1/2 cage.



Busy day, doing work. fixing dish washer, and hauling rack and setup. But going to squeeze in a quick placeholder workout.

DB Rotator 15x

BB Bench
135x8
135x8
135x8

Rear DB Flyes
15x8
20x8
25x8


Concentration Curl
20x8
30x8
35x8

Neutral grip pull up

BWx2PR

Goal CAL-2,640 CHO-200 FAT-100 PRO-235

Actual 2806 244 117 220

Weaksauce today

[SuperDad1983]

Hey, just wanted to say thanks to acrawlingchaos for the invite here! I hear there is a ton to learn in this forum! I look forward to sucking up everyone's knowledge!

[acrawlingchaos]

I'm in

WOOT!! Welcome to the boards!!!

Used rack, purchased today. Love the pull up bar. Replaces my old too short 1/2 cage.

NICE CAGE....


Mirin....


Jelly....

Hey, just wanted to say thanks to acrawlingchaos for the invite here! I hear there is a ton to learn in this forum! I look forward to sucking up everyone's knowledge!

Welcome to the group journal man. This is a fairly quiet section so the turnover here isn't blinding.

Were all about logging what we do to our level of comfort, and not blowing smoke up each others ass. Rock on!!!

[SuperDad1983]

WOOT!! Welcome to the boards!!!

NICE CAGE....


Mirin....


Jelly....

Welcome to the group journal man. This is a fairly quiet section so the turnover here isn't blinding.

Were all about logging what we do to our level of comfort, and not blowing smoke up each others ass. Rock on!!!

All good man! I'll make my first log tomorrow.. back day!

[EjnarKolinkar]

NICE CAGE

Hard to find on CL. Most of them get listed as something other than power rack. This one was called weight equipment. Finally success for $200. Gotta get some ads up. My garage looks like Play it Again Sports.

All good man! I'll make my first log tomorrow.. back day!

Hi Superdad, glad you joined us.

[SuperDad1983]

[QUOTE
Hi Superdad, glad you joined us.[/QUOTE]

Thanks man!