Saturday, October 18, 2014

105 pullups

Today was the most pullups I've ever done in a workout. It beat my record of 100 set just last week.

The workout was powered by 3 teaspoons of cacao nibs and a banana taco. A banana taco is a banana and cashew butter in a coconut wrap (from http://JulianBakery.com).

Somewhat like a riddle, wrapped in a mystery, inside an enigma.

Anyways...

Today's bodyweight workout gave me:

430 reps

105 pullups (sets of 5-10)
75 burpees in 9:54 (sets of 7-8)
100 squats
100 pushups,
50 trx rows to finish with the upper back pumpitude.

Tomorrow will be off from lifting...doing a big hike at rattlesnake point near Toronto. Then hopefully I'll be catching a movie...either Fury or The Drop. Sunday will also be an Internet free day. At the very least I'll be visiting The Big Carrot, a famous grocery store in Toronto.

Until Monday...

Here's a 10-minute CLASSIC bodyweight fat burner for you...enjoy this free workout video:
- http://www.earlytorise.com/workouts-of-the-day/10-minute-no-equipment-fat-burning-workout/

Today's Kickbutt Mindset Tip:
Never Give Up on what is important. Make new changes today. Keep on going. Keep on pushing. I believe in you. Be persistent! Because ... "Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race." - Calvin Coolidge

... Stay strong!


And push on,

Craig Ballantyne, CTT


***
12 week cumulative total:


15,000 Bodyweight Squats
  • 10,935
10,000 Pushups
  • 7767
3,000 Bodyweight Rows
  • 2718
2,000 Pullups
  • 946
1,500 Burpees
  • 1161
1,500 Chinups
  • 515
333 Handstand Pushups
  • 265
= 24,297/33,333 reps

Friday, October 17, 2014

Grinding it out

Weird day. I just didn't feel like hitting the gym, even after a day off. But I knew that if I could grind it out through a warm-up, that I would have a great session, and I did, even hitting a personal best max pushup set of 60.

Total Bodyweight Reps: 550

200 squats
200 pushups
150 rows

Also did barbell squats.

Followed that up with a stranger than normal blender drink. I put red grapes in for the time ever. The skin doesn't blend up very well. Tasted okay though. Earlier this week I put two oranges in, and that worked better.

Today's Kick Butt Mindset Tips:
"Nothing wins more often than superior preparation." – Kekich Credo #73. Know what you are up against. Know the roadblocks in your way. Identify two solutions for each obstacle. Don't shrug off this advice thinking it's too quaint. It works. Just do it. Better prepare for your battles. Know what you want to get done. Know when you work best. Control that time. Take Action. Do not let others get in the way. OWN your day.

Whatever is in your way, you're stronger than it, you're tougher than it, and you're better than it. You're going to beat it. You must truly believe in yourself. You must end the "I'll give this a try" mindset, and switch to an, "I'm going to succeed" belief. You can do it. Stay strong and never give up on what is important to you. Plan ahead for tonight, Saturday, and Sunday's obstacles now so that you have solutions to all of your temptations.

Have an amazing weekend!

Push on,

Craig Ballantyne, CTT


***
12 week cumulative total:


15,000 Bodyweight Squats
  • 10,835
10,000 Pushups
  • 7667
3,000 Bodyweight Rows
  • 2668
2,000 Pullups
  • 841
1,500 Burpees
  • 1086
1,500 Chinups
  • 515
333 Handstand Pushups
  • 265
= 23,867/33,333 reps

Wednesday, October 15, 2014

100 Pullup Workout

This was my first Century Pullup workout, the first time I ever did 100 reps in a single workout. It was a massive hour long bodyweight workout with lots of circuits.

It's best to move between lower body, pushing, and pulling exercises, as that gives each muscle group time to rest while the other works. If your goal is strength, take a rest (1-minute) at the end of the circuit. If your goal is fat loss or fitness, take no rest or a very short rest.

You can do hundreds and hundreds of reps, have fun, and avoid overuse injury with this approach.

For example, to get those pullups, I was using this circuit:

1A) Squats
1B) Pullups
1C) Pushups

I also did a tough pushup challenge. My goal was 10 sets of 30 pushups. These were supersetted with bodyweight squats and TRX rows. I was only able to do three sets of 30. For the remainder of the 10 sets, I did 22-25 reps, took a short break, and then finished the rest of the reps (to hit 30 each time).

My chest, tris, upper back, and lats will be tired tomorrow. But that's okay, because I'm going to get under the bar to squat.

Today's total reps:

825 reps

200 squats
400 pushups
125 rows
100 pullups

I then followed that with a repetitive Facebook Fitness QnA session. I gave the same answer to 10 different, yet very similar questions such as:

Q:
What are good exercises to get rid of belly fat, "squirrel wings under arms" and to tighten thighs?

Answer:

Here's the perfect plan: You must combine diet with total body metabolic resistance training for the perfect 1-2 punch for losing belly fat. Grab these... 1) FREE meal plans: www.TurbulenceTraining.com/freemealplans and 2) And get these workouts: www.HomeWorkoutRevolution.com (bodyweight only) or www.turbulencetraining.com (bodyweight and dumbbell exercises)

Today's Kickbutt Mindset Tip:
"If you don't know what you want, you end up with a lot you don't." - Doorman, Fight Club

Avoiding problems will not make the situation better. Take action and attack them head-on instead.
 
Have an awesome day and if you need a short workout, try this out, it's one of Bally the Dog's favorites!
- www.HomeWorkoutRevolution.com/freeworkout

Oh, and I hope you caught this podcast
- http://cashflowdiary.com/cfd-105-high-impact-guest-craig-ballantyne-talks-reaching-beyond/

Push on to a great week,

Craig Ballantyne, CTT


***
12 week cumulative total:


15,000 Bodyweight Squats
  • 10,635
10,000 Pushups
  • 7467
3,000 Bodyweight Rows
  • 2518
2,000 Pullups 
  • 841
1,500 Burpees 
  • 1086
1,500 Chinups
  • 515
333 Handstand Pushups
  • 265
= 23,317/33,333 reps

Monday, October 13, 2014

Deadlift Bodyweight Pumpkin Workout

Big deadlift and pumpkin workout today.

Okay, maybe no pumpkin, but definitely deadlifts and bodyweight exercises.

1A) Deadlift
1B) Bench Press

And then all these bodyweight exercises to be added to the challenge.

771 reps

350 squats
200 pushups
150 rows
51 pullups
20 handstand pushups

And then, if you ARE looking for a pumpkin workout...dont' do this:

Today's Kickbutt Mindset Tips:

Two of my favorite quotes...

"If you don't know what you want, you end up with a lot you don't." - Doorman, Fight Club

And...

One of my favorite quotes!

Push on to a great week,

Craig Ballantyne, CTT


***
12 week cumulative total:

15,000 Bodyweight Squats
  • 10,435
10,000 Pushups
  • 7067
3,000 Bodyweight Rows
  • 2393
2,000 Pullups
  • 741
1,500 Burpees
  • 1086
1,500 Chinups
  • 515
333 Handstand Pushups
  • 265
= 22,492/33,333 reps

Saturday, October 11, 2014

611 rep Saturday

Today's bodyweight workout done in circuits and supersets.

It gave me 611 reps from:

260 pushups
250 bodyweight squats => over 10,000 now!
100 TRX rows
and 1 burpee (ha!) <= just wasn't feeling the burpees today

...Thanks Coach! Another great session.









Today's bodyweight workout done in circuits and supersets: 260 pushups, 250 bodyweight squats, 100 TRX rows, and 1 burpee (ha!) <= just wasn't feeling the burpees today ...Thanks Coach! Another great session. And you?
Photo: Today's bodyweight workout done in circuits and supersets: 260 pushups, 250 bodyweight squats, 100 TRX rows, and 1 burpee (ha!) <= just wasn't feeling the burpees today ...Thanks Coach! Another great session. And you?

And hey...

Do NOT ruin your weekend by obsessing about your scale weight. Focus on behaviors that help you lose fat. Thousands, if not millions of people have been deterred from their fat loss program because of erroneous emphasis on bodyweight, rather than body fat and inches lost. It is how you fit in your clothes and look in the mirror - and how you feel - that counts. NO ONE wears a scale or their weight around their neck. Get as much control as you can by planning, shopping, and preparing, but don't get upset by things you can't control. Go with the flow. Breathe. Work on improving everything else. Stay strong. Never give up on what is important to you!

After I posted that on FB, I received this great feedback:

Paula Rigione Fletcher - "Started TT the of end of June. Started out slowly trying to get back in to a routine. Most weeks I work out 5 days but if some weeks it's only 4 n that's alright. I've lost nine pounds with changing my eating habits but I've lost 6 3/4 INC HE'S overall. Getting dressed is the best feeling every day n the way I look n feel now is all the motivation I need! Every month I change up my routine which is a must. I change in what order I do the exercises n also add new ones. I work out for less than 25 minutes each time at a nonstop pace in the morning as much as possible. I really believe in the morning is the best time bc it helps you jump start you day n kicks your metabolism into high gear for a fantastic afterburn! Love Turbulence Training!"

Yes!

Today's Kickbutt Mindset Tips:
Saturday night advice - "When you're around the wrong people, BE the right person." – Diana Foster ...Make the right choices, its your life!

Kekich Credo #73 states, "Nothing wins more often than superior preparation. Genius is usually preparation."

Push on,


Craig Ballantyne, CTT

***
12 week cumulative total:

15,000 Bodyweight Squats
  • 10,085
10,000 Pushups
  • 6867
3,000 Bodyweight Rows
  • 2243
2,000 Pullups
  • 690
1,500 Burpees
  • 1086
1,500 Chinups
  • 515
333 Handstand Pushups
  • 245
= 21,721/33,333 reps

Friday, October 10, 2014

Fired Up About Phys-Ed Teachers

Dear Well Meaning Phys-Ed Teachers,

I know you care. I know you want your students to grow up healthy and fit. I know you want them to build good exercise habits...

BUT...

If you don't know how to properly teach weight training exercises, and if you don't know how to properly design a basic full-body strength program for your students, do NOT try and fake it.

You are only setting them up for lifelong overuse injuries, dislike of exercise, and even short-term injury.

Please, please, please, I beg you to get informed before you start trying to inform your students.

You wouldn't "fake" teaching math, so why do you think it is okay to "fake" teaching exercise?

And please, if you know how to do an exercise, and you teach it to a student, don't stand there and let them do the exercise with too much weight and terrible form right in front of you.

Man-up and stop them. Fix their technique.

Be the teacher that you are supposed to be!

Thank you,

Craig

...

Now onto our regular show...

Yesterday's workout was at the local YMCA where I watched two college instructors allow their students to use terrible form right in front of them, to throw kettlebells around the gym (literally, throw), and to go outside for cigarettes. It was deplorable.

Got me fired up. Even though I was already fired up from too much caffeine. But the workout was great because I followed this advice:

"Lift weights, jump, sprint, move your body like it was meant to be moved." – Lisa Twight

Total reps accumulated for the bodyweight challenge:

657
300 squats
200 pushups
80 pullups
55 burpees
22 handstand pushups

I also did barbell squats, DB RDL's, and box jumps.

Today's Kickbutt Mindset Tips:
"The single biggest thing a person can do is get rid of their self imposed limitations. People always tell themselves that they can't do something. They hold themselves back from reaching their potential. Believe in yourself and stop making excuses. If a person believes in themselves it is amazing what they can accomplish." – Lisa Twight

TODAY is the first day of the rest of your life. So don't dwell on past mistakes because that will get you nowhere. Instead, focus on what you can and WILL do today, tomorrow, and the rest of your life, and all of the great things that will happen because of your actions. Don't wait for the 'time to be right' (i.e. until it's too late) to take action on your goals. If there's something you really want to do, then find a way to do it now.

You can change. Start today. And never give up!


Do it right or not at all,

Craig Ballantyne, CTT

***
12 week cumulative total:

15,000 Bodyweight Squats
  • 9835
10,000 Pushups
  • 6607
3,000 Bodyweight Rows
  • 2143
2,000 Pullups
  • 690
1,500 Burpees
  • 1085
1,500 Chinups
  • 515
333 Handstand Pushups
  • 245
= 21,110/33,333 reps

Wednesday, October 08, 2014

20 thousand repetitions in 7 weeks

And we've crossed the 20,000 rep mark. Wow. That's almost 3,000 repetitions per week, as tomorrow marks the end of week 7. However, I still have a couple of lagging exercises that need a LOT of work in the final 35 days of my bodyweight transformation.

The results so far?

The biggest improvements have been in:
- my pushup endurance
- my bench press strength <= big surprise!
- my shoulder joint health <= significantly better when I thought it could cause overuse injury...but just the opposite...very interesting

Pullups and handstand pushup performance has come along slower than I had hoped.

Today's workout and total reps:

763 reps

300 squats
225 pushups
150 rows
65 burpees
23 handstand pushups

Here are a few more moves that burn 15 calories per minute:
- http://www.earlytorise.com/5-exercises-that-burn-15-calories-per-minute/

Today's Kickbutt Mindset Tip:
Stop dabbling. Get serious. Attack your #1 priority. Avoiding problems will not make the situation better. Take action and attack them head-on instead. Prepare for it tonight. Work on it first thing in the morning. Focus on big levers. Eliminate all else...

"When you put one of your life's goals above all others, things change. Situations that used to seem complicated are suddenly simple." – Mark Ford

Keep on pushing on! Never give up on solving the important problems in your life. You CAN do it!


Keep going,

Craig Ballantyne, CTT

***
12 week cumulative total:

15,000 Bodyweight Squats
  • 9535
10,000 Pushups
  • 6407
3,000 Bodyweight Rows
  • 2143
2,000 Pullups
  • 610
1,500 Burpees
  • 1030
1,500 Chinups
  • 515
333 Handstand Pushups
  • 223
= 20,453/33,333 reps


20 minute myth and 4 minute miracle

One of the silliest CARDIO MYTHS that you hear in the gym is this:
 
"You have to exercise for 20 minutes before you burn fat."
 
That's ridiculous. It makes no sense. You are burning fat every single minute of every single day. Sometimes you are burning more fat than other times - like in the Afterburn period of today's 4-minute workout - but you are never not burning fat.
 
Of course, there are times when you are burning LESS fat than other times because of bad food combinations. If you want to lose as much fat as humanly possible in just 7 days, please read this article:
 
 
Yesterday morning, after I read that article (at the link above) and walked ol' Bally the Dog, I went out to the garage gym for a bodyweight workout. I did some handstand pushups and TRX rows, and then finished with a 4-minute bodyweight circuit. In 4-minutes you will boost your metabolism and burn over 15 calories per minute (not including the calories from the Afterburn!).
 
Your 4-Minute "Hump Day" Fat Burner 

1) Total Body Extension - 30 seconds
2) Prisoner Squat - 30 seconds
3) Close-Grip Pushup - 30 seconds (or Pushup Plank if you can't do pushups)
4) Split Squats - 30 seconds per side
5) Rocking Plank - 30 seconds
6) Mountain Climbers - 30 seconds
7) Burpees or Total Body Extensions - 30 seconds
 
I was loving this so much that I did 3 rounds of the circuit with a minute of rest between the circuit.
 
But you will still lose fat if you do just one 4-minute circuit and combine it with this diet.
 
Finish the week strong!
 
Fast and fun fat burning,
 
Craig Ballantyne, CTT
Certified Turbulence Trainer
 
PS - Today's Kickbutt Mindset Tip...
 
Stop dabbling. Get serious. Attack your #1 priority. Avoiding problems will not make the situation better. Take action and attack them head-on instead. Prepare for it tonight. Work on it first thing in the morning. Focus on big levers. Eliminate all else..."When you put one of your life's goals above all others, things change. Situations that used to seem complicated are suddenly simple." – Mark Ford ... Keep on pushing on! Never give up on solving the important problems in your life. You CAN do it!