The UPT Transformation Contest Thread

[Hope4Life]

thanks boopster! ill try that tomorrow. i just wonder or fear it doesnt mix well enough by hand. seems to clumpywhen water hits it. ive also put a tiny bit sometimes in milk in the morning. not now but i have in the past and kinda like chocolate milk lol...being that is chocolate flavored whey. just a tiny bit tho but its kinda clumpy when stired...ill try the shaking tomorrow.

i think im the runt of the litter in this contest! LOL im only 118 pounds and i dont want to 'loose weight' but i dont want to pack on pounds either so that portion of readings and scale isnt what im personally watching. im watching fat and water % readings. i need to drink more water and im slowly working way up as well as eating more protein. just got back from shopping for food for the week and im fully prepared with all kinds of protein so i dont risk running out lol. im really enjoying things so far.its really helping strength return which is the point im really doing this! great motivation.

Amber

[swanso5]

Everyone weighed in and have had some great results thus far.

We have another 1 definately and maybe another starting yesturday (she didn't get back to me...)

Holly did do real well!!

If she keeps it up it will exceed what I thiought anyone could lose in 28 days.

www.uponlinetraining.com

[ldematto]

Well, I had some disappointing scale results - but I cheated a bit with a few cocktails this weekend and the food wasn't "perfect" where I need it to be. BUT, body is definitely changing. I'm proud to say clothes I'm fitting into is very exciting! It looks like I'm skipping one entire size! It's great when you put something on you've looked forward to wearing again and it falls off when you don't expect it! Yeah!!! :)

So - pounds may not be falling off (building more muscle?) but I'm feeling great!

Good luck all - Congrats on all the great results!

[LilFox]

That's it....I'm just gunna start tomorrow, I keep getting things figured out late, then it's "Next Monday"..... Well, tomorrow, Wednesday, will be Monday. I was going to wait, because in a week and a half I am going on a small vacation and didn't figure I would do well.....but I'm just gunna try, the place where I am staying has a gym so I will just get up early and work out. The problem will be the eating.

So....for tomorrow Troy...am I still doing these exercises in circuit fashion.....or each exercise 3 times in a row, then on to the next exercise??

Thanks!!

[Boopster]

All I have to say is that "Conditioner 2" kicked ! I was sweating so bad after that I felt I ran a marathon! Holly's gona hate me tomorrow....sorry Prez Keep up the great work though...you little hotty you!

[ldematto]

Missed morning Cardio today as I was still at the campground closing up for the week, am going around 4 PM. Yesterday I went to the gym but forgot daily instructions so did Day 10 (from memory), so Day 8 and that wonderful Conditioner 10-1 ladder will beat me up tomorrow! Can't be worse than the 5 sets of 15 mountain walkers combined with the 5 sets of 15 squat jumps ( made up burpees) - I don't normally sweat much - that day I sweat buckets!

Lots of fun, Swanso! :)

[swanso5]

i'm at work, can someone post day 1 for Lilfox?

if not I'll post it when i get home although i sent you through an attachment called "upt transformation contest in full" which has each day laid out with each exercise, sets, reps etc

use this week and half to get the food thing down and when you're away it wonlt be so bad...once you get the first day down it just works off the same template...easy really

[ldematto]

Strength 1 – (Hip Flexor Stretch, Supine Bridge or Mini Band Side Steps) Deadlift Variation (regular, stiff legged, partial) 3 x 5, 2mins rest
Density 1 – Bench Press or Push Up Variation / Row Variation 5 x 8, 60secs rest (decrease rest 10secs/week)
EDT 1 – Squat and Shoulder Press / Stiff Legged Deadlift and Bent Row x 6
Metabolic Circuits 1 – Squats x 15 – 30 / Push Up x 15 – 30 / Bench Jumps x 10 – 20 / Prone Ab Brace x 30 – 45secs x 3, 1min rest


DAY 1

Good luck!

[swanso5]

nice work Luanne

i'll just add in to clarify...

Strength 1 – (Hip Flexor Stretch, Supine Bridge or Mini Band Side Steps) Deadlift Variation (regular, stiff legged, partial) 3 x 5, 2mins rest

Density 1 – Bench Press or Push Up Variation / Row Variation 5 x 8, 60secs rest between each exrcise so you'll do push up, 60secs rest, row, 60secs rest etc x 5 times

EDT 1 – db Squat and Shoulder Press combo / Stiff Legged Deadlift and Bent Row combo x 6 x 10mins going back and forth between the 2 exercises with no rest trying to get as sets of 6 as you can...if you find that the weight is getting too heavy then drop to the next weight implement (5pds for most gyms) and keep at 6

Metabolic Circuits 1 – Squats x 15 – 30 / Push Up x 15 – 30 / Bench Jumps (onto bench)x 10 – 20 / Prone Ab Brace x 30 – 45secs x 3, 1min rest...these are all done with bodyweight as quick as you can

[ldematto]

Went to the gym for some Cardio today - had a little trouble - that seems to be middle name these days

I warmed up, then did 4 intervals, 90/90 - but tried to increase mph and fell short the first interval by 20 secs. Reduced mph to 5.2 (prior Cardio days were 6.2 mph), but increased incline on remaining 3 intervals - finished but lungs were hurting - campground fire pit I'm sure. As a 39 year smoker (quit Jan2008) lungs are a bit sensitive. Anyway, I normally don't have problems with cardio like that so guess I need to stay away from camp fires - can't eat s'mores anyway :)

For the 20 minute piece I ramped up incline to 8, at 3.4 mph - all in all it went well...

[swanso5]

the speed or incline doesnl;t need to be increased as the progression is the total cycles you do for the intervals portion of the day:

week 1 x 3
week 2 x 4
week 3 x 5
week 4 x 6

once you find a speed/incline that is about right then keep it where it is

www.uponlinetraining.com

[LilFox]

Ok...day one.....didn't go so well....

Breakfast - 2 omega eggs, 2 turkey sausage links, 1 cup of watermelon

Workout

5 minutes on treadmill to warm up then stretches

Deadlifts - 70 lbs. 3 sets - 5 reps with two minute rests in between each set

Pushups on a bench (about 18 inches up) alternating with compound rows at 80 lbs. 8 each - 5 sets with 60 secs between (the last set of pushups I could only do 6)

squat/shoulder press combo with 10 lb weights in each hand alternated with stiff leg deadlift/bent row combo with 15 lb weights in each hand -
alternated exercises 6 reps each got 4 sets done each - was going for 10 minutes total, no rests, but on 4th set of deadlifts (5 minutes into it) lower back totally gave out and I couldn't bend, or move much at all for that matter. I've never had a back problem, or hurt it at all.

I sat for a while, slowly put each weight away without bending and left

On drive home I had a protein shake and Fiber One cereal with skim milk.

Now I am sitting at desk with ice on back wondering what I should do for tomorrow.......if I can do anything but walk straight up and down.

Do I just keep eating on track?? What should I eat? Once I feel I can move again, can we do a workout without deadlifts?

[ldematto]

Lilfox,

Doesn't sound good If that happened to me I'd say I was probably doing the dead lifts wrong - are you a veteran dead lifter? I sure hope you didn't truly hurt your back! Troy will probably be able to give you some professional advice, but if you still hurt and can't move in the morning I would go see a doctor. Good Luck!!

Today's workout for me was good until I got to that awful Conditioner 10-1 ladder! Just last week I was able to do 5 sets of 15 mountain climbers and then 5 sets of 15 squat jumps, so I figured I'd do those two today 10-1. I have been very sore and stiff since Monday's workout, so maybe body was just shutting down, but I couldn't even finish 2 sets of 15 mountain climbers! After warming up with jumping jacks and hip flexors, I did Single Arm DB Rows 3 sets of 5 = increased weight from 30 lbs to 35 lbs for the second and third set - Troy - this is where I'm suppose to increase weights, right? Then did DB Bench Press Variation 15lb DB's 5 x 8 - EDT was Squat bicep curls, Stiff Legg Deadlifts and bent row combos - each with 15lb DB's - did 5 sets of each x 8 - is it 8 or 6 reps we are suppose to do here? I like this part It's great when you can see progress in your arms :)

I did the Conditioner since I didn't do it on Monday but not well,as I mentioned above

[LilFox]

Thanks Idematto......I think I was doing them correctly. I watched a video for straight leg deadlifts with dumbbells before going today just to make sure.....had feet 6-7 inches apart....straight back and as I was in the bending position I would pull the dumbbells up....bent elbow.....what I would consider a row, then let it down and stand up straight...bend over/straight back....and so on. I was using 15 pound dumbbells and it seemed easy. When I do regular deadlifts, I use a 70 pound barbell. I don't know. It has gotten slightly better since I've been home, have been icing it, I think it will be fine in a couple days....but I will stay away from deadlifts for a while.

[swanso5]

Lilfox - here's what i suggest...let's hold off for the moment until after your vacation...in the meantime and possibly before you go away, take a detailed look at the program and see if there's:

1 - exercises you haven't done before
2 - exercises that you're not real experienced with
3 - exercises that cause or have caused pain at one time or another

The program I layed out is only a template, we can change any exercise we need to so it fits you perfectly ability and equipment wise.

Some days are intensive for specific body parts (day 1 is very core/low back intensive) but you only repeat each day twice through the whole program anyway.

How is it today (if it's the day after)?

just read your latest post...make sure you are bracing your stomach as hard as you can for each rep to form a corset like tightness through your entire core and glutes

Luanne - yes increase wt where you can for the strength component...density component is 8 reps...edt component is 6 reps