TT lifting patterns revisited

April 4, 2008 at 11:08 pm 4 comments

Just wanted to post a comment from Craig Ballantyne, creator of Turbulence Training, about my last post. Apparently, the 2-0-1 lifting pattern is more about safety than muscle fibre types.

“Regarding the tempo of the lifts, its just listed as 2-0-1 to ensure that all folks control the lift. Going too fast on the lowering phase has an increased risk of injury…so I like the lowering to be slow and controlled, that’s all.”

It seems we TTers benefit on so many levels. As it happens, I haven’t done my workout today. I got home late from work (around 7.30) and slept till after 9. Had some dinner, watched some TV, and now its midnight. The thing is, if I do it tomorrow instead, I won’t be able to do my next one till Monday or Tuesday, and I’m away on business. I was feeling a bit guilty about not doing it, but was leaning towards sloth and a 4-day gap between workouts. Now I know CB is reading my blog I guess I’d better go and put my sweats on and get going. The sooner I start the sooner I finish and all that. And that’s the benefit of a support network – to give you that little boost you need when your natural indolence is winning the game.

All done. Phew. Just done my first jogging interval workout in my new trainers and they felt good, no jarring on the knee at all. I feel fantastic now, even if it is nearly 2 am and my heart is burning a hole in my chest. Am really glad I did the workout after all. Weights were good. Did my first full 3×8 inverted rows. Ok, the last one might have been a 7 and a half, but I made the effort. I really wanted to stop after 6 but I was so close. Next week I will try and slow it down a bit more and really work on my form. Also up to 20 seconds on my side planks. Only managed 10 seconds in week 1. Maybe by next week I’ll get to the full 30 seconds.

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Entry filed under: Body image, exercise, fat loss, heath and fitness, inspiration, motivation, Turbulence Training, weight loss.

Lifting patterns – TT style Nutrition Tip of the Week no. 15

4 Comments Add your own

  • 1. Cynthia  |  April 5, 2008 at 2:41 am

    I don’t feel so bad now. I tried kneeling side planks last week… my shoulders didn’t care for it much. I only managed 15 seconds. If you are doing a full side plank, way to go!

    However, as I’ve not done my kneeling planks for a while, my time there had suffered some. I think I’ll work on those again, and try side planks after I get the kneeling ones in better shape.

    Good job getting your workout in! I can’t imagine having the energy to have done that so late in the day!

    Reply
  • 2. blubberbegone  |  April 5, 2008 at 11:00 am

    I’m a night owl. Working out late isn’t so much of a problem. It’s getting up the next day and functioning like a human being that I struggle with.

    Keep up the kneeling planks – I’ve noticed that there is a pretty steep improvement curve on this type of exercise. Still loath them though!

    Reply
  • 3. Craig Ballantyne  |  April 5, 2008 at 11:37 am

    Great stuff! Stay strong,
    craig

    Reply
  • 4. Niche Store Writer  |  May 19, 2008 at 3:40 am

    I’m a night owl too. Actually it seems like alot of bloggers are night owls. I also work out at night as unfortunately that is when I have the most energy. I keep a 30 pound dumbbell next to my chair and do a lazy ten reps every now and again. I guess it’s better than nothing.

    Reply

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Blubberbegone Stats

  • Start: 16 stone, 45.7% body fat
  • Goal: 10 stone, 20% body fat
  • Today: 14 stone 13.6 lbs, 44.8% BF
  • Pounds lost: 14.4
  • Body fat lost: 0.9%
  • Exercise this week (Sat–Fri):
  • Total: 2 hr 5 mins
  • Jog/Walk: 20 mins
  • Walking: 20 mins
  • Burlesque: 1 hr
  • Pilates: 25 mins
  • African dance: mins
  • Tae Kwon Do: mins
  • Badminton: mins
  • Tai Chi: mins
  • Yoga: hr
  • Exercise last week: 4 hrs 40 mins
  • Joke of the Day

    I'm not fat - I'm a woman and a half.

    Motivation

    My Weight Loss Goals

  • 1. Crack 15 stone (210 lbs) for the fourth and final (I hope) time.
  • 2. Lose 10% of my body fat (14 stone 4).
  • 3. Fit into a size 18 (US 16).
  • 4. Get my body fat below 40%
  • 5. Lose another 10% of my body fat (12 stone 12/180 lbs).
  • 6. Get my BMI under 30 (12 stone 9/177 lbs) - no longer obese, just overweight now.
  • 7. Weigh less than my husband.
  • 8. Fit into a size 16 (US 14).
  • 9. Lose my third 10% (11 stone 8/162 lbs).
  • 10. Fit into a size 14 (US 12).
  • 11. Get my BMI under 25 (10 stone 8/148 lbs).
  • 12. Lose my fourth 10% (10 stone 6/ 146 lbs).
  • 13. Fit into a size 12 (US 10).
  • 14. Reach my goal weight (10 stone) and decide if I need to lose any more based on my muscularity and shape.
  • 15. Turn heads in a bikini!
  • My Fitness Goals for 2011

  • 1. Increase my cruising walking speed from around 5.0kph to 6.4kph.
  • 2. Increase continuous jogging time to 30 mins.
  • 3. Run a 5K for charity.
  • 4. Work on my crawl stroke and build up to 30 mins continuous swimming.
  • 5. Build up to 1 hour continuous and comfortable cycling.
  • 6. Squat 50kg.
  • 7. Do an unassisted chin up.
  • 8. Take a martial arts or self-defence class for at least 3 months.
  • 9. Beat my husband at badminton.
  • 10. Learn a new dance style.
  • My Blubber Reduction Journey

  • My highest measured weight ever:
  • Jan 1 2006 = 238 lbs (17 stone)
  • BBG blog starting weight:
  • Sep 16 2007 = 215.5 lbs (15 stone 5.5), 47.0% BF Lean body mass 114.2 lbs (8 stone 2.2)
  • Highest weight posted since then:
  • Xmas 2008 = 223.6 lbs (15 stone 13.6), 48.2% BF, lean body mass 116.0 lbs (8 stone 4)
  • Lowest weight posted since then:
  • Nov 16 2009 = 193.2 lbs (13 stone 11.2), 43.7% BF, lean body mass 108.8 lbs (7 stone 10.8)
  • Lowest body fat posted since then:
  • Sep 7 2009 = 194.2 lbs (13 stone 12.2), 42.6% BF, lean body mass 111.5 lbs (7 stone 13.5)
  • My blubber reduction journey 2011:
  • Xmas 2010 = 221.6 lbs, 46.7% BF, 118.1 lbs LBM
  • 5 Jan = 221.0 lbs, 47.1% BF
  • 12 Jan = 219.6 lbs, 45.8% BF
  • 19 Jan = 220.4 lbs, 45.8% BF (TTOM)
  • 26 Jan = 218.8 lbs, 45.2% BF
  • 2 Feb = 218.8 lbs, 44.7% BF
  • 9 Feb = 219.4 lbs, 44.9% BF
  • 16 Feb = 215.8 lbs, 44.6% BF
  • 23 Feb = 213.2 lbs, 45.2% BF
  • 2 Mar = 211.6 lbs, 45.9% BF
  • 9 Mar = 209.8 lbs, 45.1% BF
  • 16 Mar = 208.8 lbs, 45.3% BF
  • 23 Mar = 208.0 lbs, 45.1% BF
  • 13 Apr = 208.4 lbs, 44.4% BF
  • 20 Apr = 207.6 lbs, 43.3% BF
  • 27 Apr = 205.0 lbs, 45.8% BF
  • 4 May = 209.2 lbs, 45.2% BF (TTOM)
  • No. weeks: 18
  • Average weekly weight loss: 0.31%
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