Turbulence Training that is, im sure everybody has read of it in some form, but the basics are its circuit training in style and aims to get some fat off you. Im not able to control meals at all here as im at dorms and eat from a cafeteria, there is a kitchen but i've already paid for these meals and the kitchen and utensils are dire to say the least. I am also pretty busy between uni work, training and going out boozing. I eat relatively sensibly with regard to portion sizes at least however....except at 4am at KFC.

So its fair to say my nutrition is pants but as I have to go high carb my only option is to go with high activity and intensity levels. Have located a few footy teams and even perhaps a rugby team so this should also help. My focus is on getting my training right.

Weight is currently 73.5kg, wish to get it down to 68kg before xmas. Definately do able but drink is a fun beast here.

Without further bullshit. Im following a 4-day 'strength' cycle which looks like an Upper/Lower split going light early in the week to heavy....I may swap this around depending on footy training and match schedules. I half-assed this last week to get used to things

Workout 1

Warmup
A1)Prisoner Squats x10
A2)Decline Pushups x10
A3)Plank x30secs

Completed twice with no rest. First set in brackets below is a warmup set done immediately after the above warmup, after this is completed 1minute rest.

A1)Flat DB Press - (30), 40, 40, 40lbs x 8 (3-0-1)
A2)Wide grip Seated row - (55), 68, 68, 68kgs x 10 (2-0-1)

1minute rest after each circuit, complete 3 times then rest 2minutes before next superset.

B1)Pulldown - 68, 68, 68kgs x 8 (3-0-1)
B2)Rear Delt Machine - 9, 9, 9kgs x 12 (2-0-2)

C1)Neutral grip DB Press - 40, 40, 40lbs x 8 (2-0-1)
C2)Low Incline DB Curl - 10, 10, 10kgs x 8 (4-0-1)
C3)Lying External Rotation - 2, 2, 2kgs x 12 (3-0-1) I LOVE PINK DBS!

Should have done sprints afterward but its minus 1 here and im a pussy. Plus I didnt have the time, need to invest in some warm running gear and a skipping rope.

Will change the incline on the DB curls as it completely batters my shoulders. Which are in general fecking killing me these days, particularly the left despite no injury there. Started so low on weight with the chest exercises as the DBs only go to 50lbs, which I can easily manage. Will switch over to BBs where I can or think of a substitute. Todays workout was not a challenge but I was a very drunk panda over the weekend so thought i'd play it safe.

I find that booze plays havoc with my joints. Didn't realise until earlier this year when Alex pointed it out - just food for thought really

And Clotted Cream - I really need to stop eating that.

Have never heard of Turbulence Training, at least not that I can recall, but any routine that includes circuits is always fun... even if pink dumbbells are involved!

^^ http://www.ttfatloss.com/

afaik Craig originated this Turbulence Training.

I assume Shicky has paid for that and is using it??

I've not seen the progs myself.

Booze actually does that? I seem to constantly have issues with shoulder joints, despite really good nutrition for quite a long period it never seemed to cease. Im going to assume its from being lazy and batter them however.

Its strange with the joints as I seem to really lack some sort of 'stability' all over. Like despite lifting a mid-range weight for me, even the first few reps wont be very stable but I can easily keep going. Scott even saw it first hand when teaching me squats with like 40kg, even the first few reps i'd lower and shake slightly, despite feeling fine, pretty random. I suppose its due to my likeness with a big ass lion needing to shake when its wet or popping it in one of his mistress'

I do seem to do better on these circuit type of workouts, seem to focus better and feel like im working much harder. When im trying to lift heavy my joints/injuries are too easily effected so the weight comes down and then I dont feel like im working hard.

Not exactly scott, hes offering a 21day trial for $5 or something so signed up for that and got a bunch of docs, also plenty on youtube under cbathletics. Essentially its bugger all I didnt already know but interesting reading anyway. Can send you the progs if you want a look

i wish i'd tried box squats with you Nick. Read that T-Nation article by Dave Tate that i posted in Coop's journal yesterday and give them a go. u never know...

It's a similar affliction to the cause of Gout which is a build up of Uric Acid levels in the blood which results in crystalline deposits on the cartilage of joints, tendons and other connective tissue.

Alcohol and certain rich foods can have increase the amount of Uric Acid in the blood and/or inhibit the body's ability to remove Uric Acid from the blood of which both combinations will result in elevated Uric Acid levels in the blood and increased likelyhood of crystalline deposits on cartilage.

^^ exactly as Alex says. Good clear and concise explanation - nice post.

Definitely makes any existing problems worse - my elbow is so much better now that I don't drink. Not sure it would cause any problems itself, but it won't help with tissue healing.

Squats are a bit of a bastard to try at the moment anyway scott so I wouldnt worry. The other day they had 'squat rack' written up, needless to say I got a tad excited but it has since disappeared, without the squat rack appearing. Last time I tried squats with you they felt fine after that small warmup we went through.....all I can remember is the jumping jacks, shoulder tri-set, wall squats and the mountain climbers thing. Hips definately felt a lot more loose and free.

Though I must say I can really never feel my quads working in anything, such poor activation and mind-muscle link I think. With squats I only felt them get pumped (to me that meant they were working) when I did them the retarded way and did like a 1/2 squat, sticking my ass waaaaay back and leaning too far forward. Possibly because I was able to actually load more than 50kg on then lol. But even with leg press, leg extension I get a bit concerned as effectively im feeling my knees working a lot more than my quads. And this is with correct positioning with body and feet. Think I've hit them well with split squats but I always lose the correct form in my head.

Thanks for that alex, very clear. I know I will give up booze at some stage but it'd be silly to do out here, too much fun to be had. I'd do well to just address the amount I drink in one session as everything turns into a competition I have to win.

Have a read of those recent T-Nation articles on glute exercises; the easiest is the glute bridge with a BB. Actually, the easiest is a BW Glute Bridge. Make it harder with 1-leg glute bridge / hip thrust / sky hump. I don't see why you couldn't do the BW ones everyday. 3 sets of 10 reps with 2 sec hold. Or 3 sets of 5 reps with 5sec hold.

I've found them really good.

Good luck Nicky... and try and knock the drink on the head!

Cheers Scott, im actually decent at your 'sky fucks.' I need better glute activation so defo will start doing this......but I dont see how it relates to quads? My glute/hammy activation is actually okay and can definately get them working no problem.

Workout 2

Warmup
A1)BW Squats x10
A2)Pushups x10, Hammer Chins x8
A3)Plank x30secs

Completed twice with no rest, chins done on second circuit due to shoulders. First set in brackets below is a warmup set done immediately after the above warmup, after this is completed 1minute rest.

A1)Bulgarian Split Squat - (BW), BW, BW, BW x 8 (2-0-1)
A2)RDL - (40), 55, 55, 55kgs x 8 (3-0-1)

1minute rest after each circuit, complete 3 times then rest 2minutes before next superset.

B1)Reverse Lunge - BW, BW, BW x 10 (2-0-1)
B2)Elevated Pushup - BW, BW, BW x 10 (2-0-2) // 1 hand raised on a plate, do both sides each circuit.

C1)Bicycle crunch - 1x30seconds
C2)Hanging Knee raises - BW x 12 (3-0-1)

Had to stop early as I would have missed class but was only abs I missed. Plenty more issues! With split squats quad activation seemed there with the right leg, but the left something just wasnt right. I shouldn't care much about the raised legs foot position? Just whack a toe back there on the bench? Same story for Reverse lunges with it 'feeling' better on the right leg rather than left. RDL form needs work, hit lower back despite not going deep, heavy or letting my back round!

Shoulders are concerning me now, I could bang out 68pushups in 60seconds in school rugger fitness tests. Im pretty sure im more muscular and lighter now but the burn in my shoulders just kills me, im near my limit after those pushups and I wouldnt call them all strict on timings. Bicycle crunch also felt fooking odd. Disliking this gyms lack of a squat rack and gym ball.

May do sprints tomorrow night depending how my legs feel, still brutally cold and I have 2 footy matches on thursday

Unilateral work is great and probably better for you. I wouldn't worry too much about the left not feeling good just yet as it's the first time doing them for a while. It'll happen. Just try to keep the body upright, almost like you are leaning back and working leg's foot flat on the ground (no heel lifting).

Workout 3

Warmup
A1)BW Squats x10
A2)Pushups x10
A3)Plank x30secs

A1)Underhand Seated Row - (55kg), 86kg, 86kg, 86kg x 6 (2-0-1)
A2)DB Incline Press - (30), 50, 50, 50lbs x 6 (3-0-1)

1minute rest after each circuit, complete 3 times then rest 2minutes before next superset.

B1)DB Row - 50, 50, 50lbs x 8 (2-1-1)
B2)DB 1-arm shoulder press - 25, 25, 25lbs x 8 (2-0-1)

Forgot to log weights properly, only unsure about shoulder press. Left shoulder noticeably weaker than right....should be other way round. How should I go about correcting this?

Maxed weight on everything else, gym really is pathetic for weight, going to use substitutes. Gym also lies as the rowing doesnt feel like 86kg. Order of my workouts will be changed to compensate for footy training and matches. DOMS is delayed by a day and quite bad, I hope my legs can adapt quickly.

Had footy training for 2hours the day before too, how i've missed it, though feet torn to shreds. Unfortunately got completely shitfaced after as my friend said,"last drink for me" and I decided it would be smart to get a bottle of vodka as the last drink.

Inter Suwon FC 1 v 2 Seoul Storm

Walked into a huge grudge match which saw the captain of suwon I trained with switching teams to join Seoul Storm in a matter of days! No idea what the hell is was about. As I was unproven I got on for 15minutes towards the end as a right wing (normally im a defensive player.) I was brought off again for the last 5minutes, not really sure why as when I came off as I seemed to change the game. It was fairly even but when I came on we had them pegged back the entire time. Had a shocking miss where it dropped to me on the outside of the box, tried to place it and hit the post. This was at 1-1 too! I played very well apart from the miss, was the only player tracking back and cut out several attempted attacks from Seoul, earned a few free kicks and corners. My fitness was shocking though, i've never fatigued so fast and despite me sprinting non-stop I'd expect much better of myself. Carrying far too much extra weight.

*Drinking related retardedness will be sorted, going to try for interval training (sprints) 4 times this week, in different styles. Time is currently bare minimum as massive project due, close to ending my life over it.

Start of with the weaker side first if you're not already doing so and then simply just match reps and weight with the stronger side. Hopefully things will start to balance over time.

For this movement specifically you may also want to check Tricep weakness and do some isolation work for these as well on individual arms.

Alex wrote:Start of with the weaker side first if you're not already doing so and then simply just match reps and weight with the stronger side. Hopefully things will start to balance over time.

For this movement specifically you may also want to check Tricep weakness and do some isolation work for these as well on individual arms.

Yeah going with the weaker side first and just matching currently. Im guessing its advised to keep it uni-lateral while you're trying to even things out? Really want to start throwing larger weights around as this cant be doing a great deal for me.

Triceps are my strongest bodypart but I feel they are neglected in this routine, will definately throw in some extra work at the end for them though. Really miss dips so much, chest still feels tight and pops. I have a feeling this is permanent given the rest I gave my chest.

Warmup
A1)BW Squats x10
A2)Pushups x10
A3)Plank x30secs
A4)Pullups x8

Also did some Glute bridges and stuff. Very pressed for time so had to be quick and rush everything.

A1)Snatch Grip Deadlift - 50kg, 50kg, 50kg x 8 (2-0-1)
A2)Side Plank - BW, BW, BW x 5 (1-5-1)

1minute rest after each circuit, complete 3 times then rest 2minutes before next superset.

B1)Good Morning - 20, 20, 20kg x 8 (3-0-1)
B2)Forward Lunge - BW, BW, BW x 8 (2-0-1)

Had to stop here as I was late for class so sprinted there and smelt like ass through-out, Machine leg curls and 1-leg hip extension are meant to be the next circuit. Just wanted to get form right, I thought deadlifts were hitting my back a little but I dont see where im rounding. Normally my back goes mental if I do deads wrong but no problems today, though my DOMS seems to be delayed by a day out here oddly. Good Mornings were bad, need work. Forward lunge same issue as all unilateral leg work, feel it in the right well but the left not so much, very odd.

No intervals after due to lateness of course but played footy later for a good 90mins or so, feet torn to shreads again, hopefully sweet for training on thurs. Another session played later but have meeting with professor before class so dunno about my time

Warmup

A1)Glute bridge x30secs
A2)BW Squats x10
A3)Pushups x10
A4)Hanging Knee Raise x10
A5)1-Leg Glute bridge x20secs

Workout C

A1)Yates Row - (45kg), 55kg, 55kg, 55kg x 6 (2-0-1)
A2)DB Incline Press - (45), 55, 55, 55kg x 6 (3-0-1)

1minute rest after each circuit, complete 3 times then rest 2minutes before next superset.

B1)DB Row - 50, 50, 50lbs x 8 (2-1-1)
B2)DB 1-arm shoulder press - 25, 30, 30lbs x 8 (2-0-1)

Keep noticing little things not going right which is pissing me off. Yates felt comfortable on warmup set but I struggled to hold position correctly and therefore didnt feel I was caining my lats particularly. Incline BB is a fixed piece of equipment, didnt feel particularly comfortable either. Once my project is out of the way (well the latest one) I will do 'form' sessions before sprints.

With Incline BB should there be much arch in the back? Also how do you pin your shoulder blades back when things start to get heavy? My arms are too short so I pin my blades back after unracking the weight....any tips?

Massive gulf between the strength in my shoulders.

I assume it isnt considered bad to do chins and pushups as much as possible? I.E mini-circuits out of the gym?

Good news is im down 1kilo already with what feels like minimal effort, likely to be mostly booze coming off. Had I not got wasted last week I wonder what I would be down to. Footy training tomorrow

Warmup
A1)BW Squats x10
A2)Decline Pushups x10 (Hammer Chins x8)
A3)Plank x30secs (Hanging Knee raises x 10)

Two warmup circuits, brackets show the exercise done for the second circuit, if no bracket, same exercise completed again.

A1)Flat DB Press - (35), 50, 50, 50lbs x 8 (3-0-1)
A2)Wide grip Seated row - (55), 73, 73, 73kgs x 10 (2-0-1)

1minute rest after each circuit, complete 3 times then rest 2minutes before next superset.

B1)Pulldown - 68, 68, 68kgs x 8 (3-0-1)
B2)Rear Delt Machine - 11, 11, 11kgs x 12 (2-0-2)

C1)Neutral grip DB Press - 40, 40, 40lbs x 8 (2-0-1)
C2)Low Incline DB Curl - 10, 10, 10kgs x 8 (4-0-1)

Left shoulder didnt feel great again, not sure whats going on. Finding my setup is crap for Chest pressing, BB or DB, can get my blades pinned back simply, no idea why im being so retarded.

Very stressed atm, literally given up on my project as I quite frankly cant do it. Been working on it non stop but im stumped, no idea why it aint working and i've explored everything, pissed off is putting in VERY mildly.

Had footy training thursday night, really hurt my ankle so skipped fridays lower workout and a match this morning. Got a league game 4pm tomorrow, hopefully my ankle improves very quickly

Inter Suwon FC 1 v 4 Seoul Celtic

Freaking hell they know what cold is here! Piercing wind too. Ankle felt bad still but I agreed to start at left wing back, started jittery due to cold and because I couldnt push off my left with any speed. They got an early goal, keeper was too far out and their striker nicked in a quick shot before the centre half had time to get near him. Our right winger Benji scored a great goal in the top right after a flick off my throw in. Went in 1-1 half time having played pretty well. Second half we turned to shit, no idea what happened, our strikers or midfield just couldn't hold the ball. I scored an own goal while sprinting back trying to make a goal-line clearance, in honesty I should have got it but I landed oddly and could only tap it onto the post to see it go in. I came off about the 75th minute and the other team scored two more scrappy goals. We had so little possession second half and only our winger Benji looked like anything with 2 great crosses and one hell of a shot which came off the post.

Played a solid game, cutting out multiple attacks and made a couple key passes. My throw ins seemed to cause a lot of problems for them, too bad our striker is completely shite. Highlight of the game was me getting booked for shouting 'FUCK!' after someone called for a pass, then bloody moved away from it. To be fair we were playing in a school but there werent any kids around!

Leg is pretty torn to pieces from sliding to try and stop the goal and my right ankle is now battered. Was going to train upper but ended up being busy today. Want to go now but gotta pick someone up soon

Warmup

Did my homework from Mr Rilla and watched Magnificent Mobility at last, going to do a mix of this and DeFranco's stuff before each workout and just randomly through the day. Couldnt do much properly today due to the leg. Anyone got Inside/out?

Workout C

A1)Yates Row - (45kg), 60kg, 60kg, 60kg x 8 (2-0-1) *Knocked up reps also
A2)BB Flat Bench Press - (45), 60, 60, 60kg x 6 (3-0-1)

1minute rest after each circuit, complete 3 times then rest 2minutes before next superset.

B1)Hammer Grip Chins - BW, BW, BW x 6 (2-1-1)
B2)DB 1-arm shoulder press - 35, 35, 35lbs x 8 (2-0-1)

Gym was oddly busy today. Some tool stole my Incline BB setup after he watched me do it then move over to start my Yates Rows. Unfortunately even if I abuse him, he wont even understand so just swapped some stuff around today. Rows were limited by the benching, which was just pure pain, dull ache that just got worse and worse once I started the concentric phase. Losing dips was bad enough but just all chest work now!? Need to find a physio ASAP.

Wasn't happy with the changes forced on me, couldnt do rows due to knee.

X-Ray turned up nothing

Back to square one!