Turbulence Training W4D4: Maintaining Motivation

I am pretty proud of myself for managing to keep up with all of my planned workouts despite the holiday season. This may be the first time I have done the maintenance thing properly. I am very good at being disciplined with food and exercise when on a fat loss cycle because there is so much positive reinforcement and empirical and visible results when I’m cutting, but maintenance usually equals slacking off in both diet and exercise for me since there is nothing to measure.

This time, I decided to be as scientific about maintenance as I am about cutting, because, after all, how else will I really KNOW what my true with-exercise calorie burn per day is?

I got my make up TT intervals done last night with six sets of 10.0 mph/4.0 mph running treadmill intervals at the gym. I was finished and out of there in 22 minutes, including warm up and cooldown.

Today was a non-TT day at the gym. I worked on my back with my trainer and asked if my rep range would be switched up at any time since we’ve been doing 2-3 circuits of 15 reps per exercise every session. I was told that the reps were high because it wouldn’t be challenging enough for me otherwise given my existing experience. I then pointed out that I sort of wanted to work on strength and lean mass gain through December, both of which would necessitate an increase in weight and a decrease in reps. The weights I use during the sessions with Ashley have been somewhat lower than what I lift on my own training days when my reps are in the 8-10 range.

I also discovered that having a long torso is a major disadvantage in doing stability ball hyperextensions with my feet braced against a wall. I tend to scoot away from the wall and lose my balance because I need to position the ball so far back in order to get the full benefit of the movement. Here’s an exercise where I am actually not bottom-heavy ENOUGH.

My rest week between Turbulence Training blocks is coming up next week. I’ll just keep my lifting restricted to two sessions with the trainer on Tues/Thurs and spend the other days working on yoga, Yourself Fitness, and short HIIT cardio sessions.

Tentative workout schedule for next week:

Monday: HIIT outdoor run (20 min) & 30 min YF Flexibility
Tuesday: Personal training (30 min) & 20 min LISS Elliptical
Wednesday: P90X Yoga X (90 min)
Thursday: Personal training (30 min) & 20 min LISS Elliptical
Friday: Yoga for Athletes DVD (45 min)
Saturday: HIIT outdoor run (20 min) & 30 min YF Flexibility
Sunday: Rest or optional Tai Chi DVD

Calories ~1800 per day except Tues/Thurs due to lack of workout shake


Warmup Circuit (performed 2x)
• 10 reps of bodyweight squats
• 3 reps of 10 seconds for the plank
• 8 pushups
• BB Squat (45 lb bar only)

Back / Cardio Circuit
1) Cable Row (2 x 15 @ 70 lb)
2) Jumping Jacks (2 x 20)
3) Wide-Grip Pulldown (2 x 15 @ 70 lb)
4) Running in place – Knees up/Knees down (2 x 30 sec)
5) Stability Ball Hyperextensions (2 x 15)
6) Jump Squats (2 x 15)
7) Ball Crunches (2 x 30)
8) Bodyweight Step Ups (2 x 30 sec)
9) Bent-Over DB Row (2 x 15 @ 20 lb)
10) Jumping Jacks / Jump Squats (2 x 10 each)

LISS Cardio
• Treadmill Incline Walk (3.5-4.0 mph / 5.0-15.0% incline / 17 min)


1: 1/3 c. oatmeal, 1/4 c. raisins, 3 egg whites, 1/2 c. zucchini slices
2: 1 large orange, Chicken in Red Tomato sauce (3 oz. chicken breast, 3/4 c. mixed Peking veggies, and sauce from this recipe)
3: 2 rice cakes, 1 T. all natural peanut butter, 1/2 scoop whey protein, 8 baby carrots
4: Peanut butter banana walnut protein smoothie
5: 3 oz. chicken breast, 3 c. lettuce/tomato/onion/pepper salad, 2 T. Kraft Free Zesty Italian dressing
6: 4 egg white/2 whole egg omelette with 1/2 c. cooked spinach

Water: 16 cups (~2 cups green tea)
Supplements: 3 capsules Digest-All, 6 capsules fish oil, 1 multivitamin, 1 calcium 600 + D, 10 g. l-glutamine

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