Turbulence Training W2D3: Almost Cruising

T minus 1 day until I am on a cruise ship to the Bahamas! I’m about 75% packed and have my workout plan in hand, along with 3 days’ worth of workout clothes. I probably won’t be able to post while I’m on the cruise unless there is T-mobile coverage in the ports for my Treo, but I’ll be back on Monday.


Pity I will be suffering some serious DOMS in my chest, arms, and thighs by the time we get set sail tomorrow, but c’est la vie when one is addicted to challenging physical activities.

I was spot on yesterday with food until meal 6, which consisted of 1/2 c. Breyer’s Mint Choco Chip ice cream and 1/4 c. of trail mix instead of the planned 4/2 spinach omelette with salsa, but calories were still within range. I can’t wait until TTOM is through. I am a carb monster this week.

This morning’s workout was 30 minutes of legs with trainer Ashley. I did two rounds of a combo resistance/calisthenics circuit with her, then went on to do TTfW Week 2 Workout A. I felt that there was enough cardio involved in the leg circuit to sub it for the TT intervals today, so I headed home after finishing my TT weights. I will try to squeeze in a TT interval run tomorrow morning.

I’ve been bad about taking my l-glutamine before bed since I haven’t been feeling sore, but I am going to make it part of my pre-sleep ritual by putting the canister along with a cup right next to my toothbrush.


Warmup Circuit (performed 2x)
• 10 reps of bodyweight squats
• 3 reps of 10 seconds for the plank
• 8 pushups

Leg Circuit with Trainer
Glute Trainer (2×15) (40 lb)
Leg Adduction (2×15) (125 lb)
Leg Abduction (2×15) (125 lb)
Squat Jump (2×15)
DB Burpees (2×15) (15 lb db)
DB Wall Squat with Ball (2×15) (15 lb db)
Mountain Climbers (2×30 sec)
Squat Shuffle (2×30 sec)
Bicycles (1×30)

TTFW Workout A (Supersets)
A1) BB Squat (2×10) (65 & 85 lb)
A2) Wide-Grip Row (2×10) (75 lb)
B1) DB Split Squat (2×12) (35 lb db)
B2) Reverse-grip Pulldown (2×12) (90 lb)
C1) Ab Curl-up (2×6)
C2) Side Plank (2×4 reps per side for 10 seconds)


1: 1/3 c. oatmeal, 1/4 c. raisins, 3 egg whites
2: 1 banana, 1 tangerine, 1 scoop whey
3: 4 oz. chicken breast fingers, 4 c. garden salad, 1 apple, 2 TBS. Kraft Free Zesty Italian Dressing
4: 4 oz. chicken breast fingers, 2 T. salsa, 1 T. ANPB, 1 c. Peking mix vegetables
5: Dinner with family (10% meal)
6: 1.5 scoops whey and 3/4 c. brussels sprouts (if hungry)

Water: 16 cups
Supplements: 3 capsules Digest-All, 6 capsules fish oil, 1 multivitamin, 1 calcium 600 + D, 10 g. l-glutamine

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