Monday, September 22, 2014

701 reps plus deadlifts

It's almost time to hit the road again. I've been home for a week, after all, and I really miss the airport line-ups, security, and hanging out with strangers for a few hours in a long metal tube. ;)

Tomorrow is my last day on the farm and then I'm off to Toronto. On Thursday I head to Tampa to visit my friend Joel Marion. We are working on a new secret project and I have some great new metabolic garage gym workouts that I need to deliver. It's not the same when you just send the workouts in the mail, you know. It's much better to deliver them in person!

I can't wait to see the massive Marion clan (his wife, kids, in-laws...it makes for some great 15 people dinners). I'll be back there in November for my second American Thanksgiving before heading to Denver for our 3rd annual Toys for Tots celebration. This is the biggest deal of the year for me. You can read more about it here:
- http://www.earlytorise.com/how-you-helped-santa-save-christmas/

This morning it was off to the gym for a barbell workout. I slept poorly on Saturday night but this morning I was well rested. Unfortunately I ate too much before the workout of heavy deadlifts. By the time it ended I was okay, and was able to finish with some burpees.

Warmup of squats and pushups and rows

1A) Trap Bar Deadlift
1B) Box Jump

2A) DB Chest Press
2B) Pullups
2C) Leg Curls

3A) Burpees
3B) Pushups
3C) Rows

Total Reps added to 33,333 = 701

Squats - 300
Pushups - 225
Burpees - 75
Pullups - 61
Rows - 40

Today's Kickbutt Mindset Tips:

Step-Up. Commit to fixing the big obstacles in your life today. You can't be satisfied with mediocrity when excellence is within your reach. Make the call, do the work, pay the price.
 
Identify the biggest temptations and vices in your days that suck time and energy from your life. First, make a plan to remove them. Second, come up with two solutions for each if they cannot be eliminated. Third, get accountability from a friend to help you overcome the situations in life where the spirit is willing but the flesh is weak. Stay strong.

Never give up on what is important to YOU!


Push on,

Craig Ballantyne, CTT

***

12 week cumulative total:

15,000 Bodyweight Squats
  • 6985
10,000 Pushups
  • 4302
3,000 Bodyweight Rows
  • 1488
2,000 Pullups
  • 298
1,500 Burpees
  • 604
1,500 Chinups
  • 495
333 Handstand Pushups
  • 120
= 14,182/33,333 reps

Move on!

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You can change at any age starting today,
 
Craig Ballantyne, CTT
Certified Turbulence Trainer
 
PS - How to stop negative thinking...
 
You cannot change the past. Let it go. Learn the lessons. Apply them to your always improving daily routines and your future better behaviors. Move on from mistakes. Leave them behind. Do not waste time or energy in regret.
 
Control what you can (right now). Cope with what you can't control (the consequences of past actions). Concentrate on what counts (making right decisions every moment going forward).
 
Forgive yourself for the mistakes of the past and smile at past struggles. They are what have made you the stronger person that you are today. Keep on pushing on, positively. Persevere on what is important to you .
 
You are getting closer - and better - and stronger - everyday. 
 
 
 

Saturday, September 20, 2014

4000 pushups and a day off

Enjoying a relaxing weekend out on the farm. Tomorrow will be an "off from everything" day, meaning no training, no internet, and no cell phone. Looking forward to it.

Today I did a quality bodyweight training session, focusing on handstand pushups. On Monday I'll focus on burpees and pull-ups.

Some milestones were achieved. I cross the 4,000 pushup mark.

I crossed the 33% mark for Handstand pushups.

It looks like Pullups are the only exercise that are really far behind, but that should be something I can make up. I'll start my catch-up protocol on Monday and put more emphasis on those over rows and chins.

Saturday's Total Reps: 304

101 pushups
100 squats
85 rows
18 handstand pushups

*
And congrats to long-time TT Member, John Magovern!

[200K Fan Contest Winners!!!]

Thank you to everyone who submitted an entry! Now, to announce the Prize Winners of the 200K Fan Contest...

10, 9, 8th place prize winners - Nathan Meece, Angela Fogarty, Rayven Michelle

7, 6, 5th place prize winners – John Magovern, Abe Chaukla, Ainslie Berg

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1st place prize winner! – David Spillett

Winners – please contact Lesa at TurbulenceTrainingHelp@gmail.com

Lesa will get you access to your prizes. Thanks!


***

Today's Kickbutt Mindset Tip:
No matter the struggles, dips, or obstacles in your way, you must never stop pursuing what is important to you. Always keep moving ahead. Take time today to recover and refresh your energy levels, and renew your commitment to the matters that matter to you. Stay strong and keep on pushing on!

Push on,

Craig Ballantyne, CTT

***

12 week cumulative total:

15,000 Bodyweight Squats
  • 6685
10,000 Pushups
  • 4077
3,000 Bodyweight Rows
  • 1448
2,000 Pullups
  • 237
1,500 Burpees
  • 529
1,500 Chinups
  • 495
333 Handstand Pushups
  • 120
= 13,481/33,333 reps

Friday, September 19, 2014

squats and bodyweight moves

Time for another trip back to the gym. It was a barbell squat day, along with some decent bw numbers added to the challenge.

Warmup of bw squats and pushups

1A) Squat
1B) Box Jump
1C) Pushups
1D) Chinups

2A) Full squats
2B) Good Morning
2C) Chin-ups

Total bodyweight reps: 251

101 pushups
100 squats
50 chinups

Tomorrow or Sunday will be off...and the other day will focus on handstand pushups, rows, and burpees.


Today's Kickbutt Mindset Tip:
"Discipline and freedom are not mutually exclusive but mutually dependent because otherwise, you'd sink into chaos." – Paulo Coelho

Push on,

Craig Ballantyne, CTT

***

12 week cumulative total:

15,000 Bodyweight Squats
  • 6585
10,000 Pushups
  • 3976
3,000 Bodyweight Rows
  • 1363
2,000 Pullups
  • 237
1,500 Burpees
  • 529
1,500 Chinups
  • 495
333 Handstand Pushups
  • 102
= 13,177/33,333 reps

Thursday, September 18, 2014

Hero drives my bodyweight challenge

He was my hero. I was just a 5 year old kid when this "Superman" came to town. And to this day his story still brings a tear to my eye. What he achieved, against the obstacles he overcame, makes almost everything we struggle with seem so inconsequential in comparison.


His story below, but first, I have three questions for you.


The answers determines your future.


What are your real limits?
What beliefs do you have about yourself?
What limits are you setting on yourself because you are thinking too small?


Most people put up walls in their minds, blocking them from success.
But my childhood hero, Terry Fox, refused to do this.In his early 20′s, Terry, stricken with cancer that had already claimed his right leg, set out on a cross-Canada marathon of hope.


The year was 1980. I was only 5 years old at the time, but it left an impact on me that still drives me to this day.


Terry began his marathon of hope long before fundraising runs became popular. His goal was to run across Canada, raising money for cancer research. And he started with just himself and a buddy in a van.


He ran through snow and ice in Quebec, where he was nearly – and literally – run off the road by drivers that were angry at him for being there. No one understood what he was doing. To them, he was just some dumb kid risking death running on the side of a highway.

He ran those first few weeks of his marathon of hope – with no hope from anyone else. Even his buddy, the van driver, doubted the mission.Yet Terry ran a marathon each and every single day – on one leg.


On one leg!

The fact that he ran a marathon a day, every day, is driving me during the 33,333 bodyweight challenge.

Each rep is like each step, eating up the road, putting another piece of the marathon behind me.

Today was another 606 rep chunk out of the big elephant.

250 pushups
200 squats
101 rows
55 burpees

Some of the squats and pushups were done first as a warmup, and then I went for an all out set of pushups.

The result was 56 reps.

Of all the movements and body parts that have benefited the most from the 33,333 rep challenge, it has to be my shoulders, chest, pushups, and even my bench press. I'm pleasantly surprised. I was worried my shoulders would get sore or even injured, but that has not been the case. The shoulder joint seems to be strengthened. It's been interesting.

But I need to step it up on the number of chin-ups and pullups I do over the next 9 weeks.

Today's Kickbutt Mindset Tip:
Progress comes – in spurts – and it is your passion that gets you through the dips. So always believe in yourself and never, ever, ever, EVER give up. That's what you must do.

Let this photo be a reminder for all of us to have great gratitude for the easy lives we live, and inspiration to stay true to our convictions, to focus on what matters, to concentrate on what counts, and do what is right.
Photo: Let this be a reminder for all of us to have great gratitude for the easy lives we live, and inspiration to stay true to our convictions, to focus on what matters, to concentrate on what counts, and do what is right.

Push on,

Craig Ballantyne, CTT

***

12 week cumulative total:

15,000 Bodyweight Squats
  • 6485
10,000 Pushups
  • 3875
3,000 Bodyweight Rows
  • 1363
2,000 Pullups
  • 237
1,500 Burpees
  • 529
1,500 Chinups
  • 445
333 Handstand Pushups
  • 102
= 12,926/33,333 reps

Wednesday, September 17, 2014

Handstands in the Garage

Today's Workout was an early one in the garage.

It was simple, and a bit random, with the purpose of adding more reps to the 33,333 challenge.

Totals were:

300 bodyweight squats, 50 decline pushups, 50 elevated pushups, 18 handstand pushups, 100 bodyweight rows, 75 ab wheel rollouts (although the rollouts don't count towards the 33,333, of course).

518 reps.

Then a FB Fitness QnA.

Q: I'm in week 3 on the Intermediate TT workout and I'm still using modifications on some of the exercises such as the decline pushups and stability ball jackknife. I'm still doing regular pushups or even on my knees by the end of the workout. Is moving to the advanced workouts in 2weeks recommended or continue a little longer with Intermediate until I can get by without modifications? - Doug Baker

Answer:

It's okay to move on if you can handle the rest of the workout. Let me know how the next phase goes. Thanks!

Q: Do you have calorie recommendations for fat loss/maintenance? - Andrea Dedmon

Answer:

I have a simple 3 step nutrition plan that I ask all of my clients to follow, and it is a guaranteed way to start losing weight. In step one, I have them all use the website called Fitday.com to estimate their calorie intake. You will enter your foods that you eat and it will tell you how many calories, protein, carbohydrate and fat you are eating.

Once you know how many calories you are eating, there are two things you can do. You must improve the quality of your diet and decrease the quantity. That's a fancy way of saying you will lose weight if you eat less. But more importantly, you need to get rid of foods like breads, donuts, candy bars, sodas, and other processed carbohydrates and replace those calories with fruits, vegetables, nuts and protein. By simply doing this you will eat fewer calories and burn fat. That alone can help someone lose 20 pounds in 6 months, but since you want to lose weight faster, you'll need to cut your calories as well. Start by decreasing your calorie intake by 10% under what you need to eat.

Making these changes can help you lose 5 pounds in one week, and you might even lose 20 pounds in 8 weeks. Changing your diet is that effective and fast.


Today's Kickbutt Mindset Tip:
Control your nights. Win your mornings. Own your days. Done six days per week over the course of the year gives you a record of 300 wins. With those 300 wins you can practically move heaven and earth.

Push on,

Craig Ballantyne, CTT

***

12 week cumulative total:

15,000 Bodyweight Squats
  • 6285
10,000 Pushups
  • 3625
3,000 Bodyweight Rows
  • 1262
2,000 Pullups
  • 237
1,500 Burpees
  • 474
1,500 Chinups
  • 445
333 Handstand Pushups
  • 102
= 12,320/33,333 reps

Tuesday, September 16, 2014

Push and Pull back in Canadia

Back to barbell workouts in Canadia. I had a smooth trip home from Vegas yesterday, and arrived at the ol' farm at 9pm. Fell asleep by 10pm, and was in the gym this morning by 10am for a deadlift session.

100 squats and 100 pushups in the warmup

1A) Trap Bar Deadlift
1B) Box Jumps
1C) Bench Press - performance was up even though I did heavy db presses and lots of pushups yesterday...all these pushups are making a difference

2A) Chin-ups - 44 reps total
2B) Leg Curls

That's it. 244 reps to add to the 33,333 program.

And make sure you enter the 200K FAN CONTEST at www.turbulencetrainingfanpage.com


Go there to answer this question...
What made you decide to try Turbulence Training?









Today's Kickbutt Mindset Tip:
Identify the biggest temptations and vices in your days that suck time and energy from your life. First, make a plan to remove them. Second, come up with two solutions for each if they cannot be eliminated. Third, get accountability from a friend to help you overcome the situations in life where the spirit is willing but the flesh is weak. Stay strong, my friend, and keep on pushing on. Never give up on what is important to YOU!

Pushing and pulling,

Craig Ballantyne, CTT

Monday, September 15, 2014

Hopefully Home from Vegas Today

Well yesterday through a wrench in my plans. When I checked my flight status, it showed an 8 hour delay.

What?

Surely something's wrong.

I called my travel agent.

"Yep, a mechanical problem with the plane has pushed the flight back. You won't get into Toronto until 3am."

Uh, no thanks. That's when I get up!

So I decided to stay an extra day in Vegas, and it worked out well because I finished a LOT of important projects and got a great head start on the week...today I'll get back to Toronto and tonight, if everything goes okay, I'll be at the farm by 9pm. I have several big interviews this week so I need to be well prepared.

That meant I will need to postpone my deadlift workout until Tuesday. Today I did a short bodyweight session to add to the 33,333 challenge.

100 squats
101 pushups
9 handstand pushups

While I was gone from Canada it looks like someone was busy this weekend. I hope he doesn't eat all the beets! What will YOUR nutrition be like today?
Looks like someone was busy this weekend. I hope he doesn't eat all the beets! What will YOUR nutrition be like today?

Today's Kickbutt Mindset Tip:
Progress comes – in spurts – and it is your passion that gets you through the dips. So always believe in yourself and never, ever, ever, EVER give up. That's what you must do.

Also...

Every day you should think big, have gratitude and celebrate your achievements. That's how you keep the momentum going and make big changes in your life. Find out how I do this in 5 minutes per day with my lil' black book
- www.EarlyToRise.com/journal

Stay strong and push on,

Craig Ballantyne, CTT