This morning, I completed Workout D, Phase 1 from Craig Ballantyne’s Turbulence Training “15 Pounds of Muscle in 8 Weeks” program. What a great way to start the day!
This workout is a bit different from the previous 3 workouts from Phase 1.
As noted previously, this workout begins with Dumbbell Goblet Squats & then transitions into a series of Bodyweight Exercises performed in rapid succession with as little rest as possible between exercises & circuits.
My goal for the day: Ramp up the intensity from last session. This is the same goal that I had last week.
I achieved my goal in two ways:
I upped my DB Goblet Squat weight by 5 pounds this week. Thankfully, I use the Bowflex 525 Adjustable Dumbbells. They make the transition between exercises fairly quick & easy. At some point I would like to purchase a set of the 1090’s so I can have heavier weight/more weight selections available.
I was also able to shave another 25 seconds off my time in the bodyweight portion of the workout. With bodyweight circuits, I’ve found the best way to increase the intensity is to shave off as much time from session to session as possible. I do this by decreasing my rest periods, taking as little time as possible between exercises & working at a quicker pace. I also work to maintain form with each exercise so I am not going at this in a haphazard manner.
Towards the end of the workout, my chest was burning & my legs were fried. I could’ve stopped but instead I paused for about 5-10 seconds, got my bearings & pushed through the last few exercises. The desire to achieve my goal helped propel me even when I felt like stopping because I thought I was going to hurl.
My goal for next week is to carry the same pace/intensity into the workout as well as adding a 4th circuit of bodyweight exercises. Will I be successful? I have a pretty good idea of the answer to that question!
Today’s workout track listing:
- Superstition – Stevie Wonder
- Regular People (Conceit) – Pantera
- Want – Disturbed
- Temptation’s Wing – Down
- You’re Crazy – Guns N Roses