TT W12D4: Down With The Sickness

Sleeping with my upper body elevated around 30 degrees got me through the night without any 3 am coughing fits, so hurray! I am trying to take it easier this week on both calorie restriction and workouts while still maintaining a small deficit. I know I’m short on white blood cells from last week’s blood donation and the onset of my monthly cycle this week; I’m focusing on just maintaining the status quo for now while I recover because I want to be 100% again next week.

This morning’s workout was a 30 minute full body circuit with Ashlee followed by 20 minutes of medium intensity SS cardio on a stationary bike and 15 minutes of TT intervals on the treadmill. I got through it all with the help of about 10 scratchy paper towels and 15 coughing jags.

Food was on target yesterday again. Weigh in was 142.4 lbs this morning from TOM water retention, and bf% on the Omron was 20.0%. My right arm is looking more defined with less excess fluff over the tricep (the left looks leaner most of the time for some odd reason), and I’m starting to drop some of the upper hip area flab because my various jeans and pants are riding lower. Both the Omron and Tanita bf% are showing a consistent 1-1.5% downward trend, so I’m pleased.

I just read the modified 300 workout challenge in this morning’s Turbulence Training email newsletter and think I will give the 200 rep men’s version a try tonight or tomorrow for fun. I can definitely do 5 chin-ups easily now thanks to 10 weeks of TT workouts, and let’s just say that I have been fully capable of maxing out full push-ups to the tune of 70+ reps in two minutes since 1999 thanks to my stint in Uncle Sam’s Army. (Kneelie girl push-ups? Pshaw. Not unless I break both legs.)

The modified workout:

5 Chinups
20 prisoner squats
20 pushups
100 Jumping Jacks
30 Bicycle Crunches
10 decline pushups
15 bodyweight rows
100 reps of rope jumping to finish off 300 total reps

– Full Body Circuit with trainer (Performed 3 times without breaks)
1) DB bent arm lateral raise/squat combo (3×15 @ 10 lb)
2) DB shoulder press/sumo squat combo (3×15 @ 10 lb)
3) Mountain Climbers (30 sec)
4) DB bicep curl/lunge (3 pulses – 3×6 each side @ 10 lb)
5) DB lateral raise combo (3×15 @ 7.5 lb)
6) DB front raise combo (3×15 @ 7.5 lb)
7) Stability ball 1-leg curl (3×10 each side)
8) Bicycles (30 sec.)
9) Glute raise (30 sec.)

– Stationary Bike (level 9, 20 min)

– TT Intervals – Treadmill (4 mph/8-9 mph x 6 sets plus 5 min cooldown)

– 1.5 mile walk (4 mph/ 25 min)

– TT Core

– Modified 300 challenge

0) PWO shake – dextrose/whey/BCAA
1) 3 egg whites, 1 oz. raisins, 1/2 c. oats, 1/2 c. spinach
2) Pineapple soy protein smoothie
3) 4 oz. tilapia, 4 oz. seasoned sweet potato wedges, 1 c. mixed veggie stir fry
4) 3/4 c. LF cottage cheese, 3/4 c. mixed berries
5) 3 oz. turkey burger patty, 1 c. stir-fried cabbage and green beans, 0.5 oz. almonds, 3/4 orange
6) 1 c. light soy milk, 1/2 scoop whey, 0.5 oz. almonds

Supps: 1 multivitamin, 1 calcium 600+D, 6 fish oil caps, 2 servings BCAA, 1 serving l-glutamine

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