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Before and after stats: (measurements in US lbs and inches)

Day 1 NF: June 19,2015. Change

Weight 150.0. 140 .8. -9.2

% BF: 29.0. 26.5. -2.5%

Neck: 14.25. 12.75. -1.5

Chest: 36.25. 35. -1.25

Biceps: 11.25. 11. -.25

Waist: 37.0. 34.25. -2.75

Hips: 41. 39. -2

Thigh: 24.0. 23. -1

Calf: 13.75. 13.5. -.25

June 19, 2015:

Weight: 140 .8. -9.2

% BF: 26.5. -2.5%

Neck: 12.75. -1.5

Chest: 35. -1.25

Biceps: 11. -.25

Waist: 34.25. -2.75

Hips: 39. -2

Thigh: 23. -1

Calf: 13.5. -.25

Change:

Weight: -9.2

% BF: -2.5%

Neck: -1.5

Chest: -1.25

Biceps: -.25

Waist: -2.75

Hips: -2

Thigh: -1

Calf: .25

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Monday: My first gym workout (today):

3 min rowing-machine warm up

Barbell squats:

145 lbs x 10 reps

155 lbs x 10 reps

155 lbs x 10 reps

Barbell deadlift

145 x 10 reps (3 times)

Machine leg press

No extra weight, 3 sets, 10 reps each

Push ups (knee)

3 sets 15 reps each

Chair taps 20 each leg

Hip extensions (no weight) 20 each leg

Knee raises

3 sets 10 reps each

Lat pull downs

3 sets, 65 lbs, 10/8/8 reps.

5 min stretching cool down

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Didn't do workout on Wednesday, so I did it today.

Tried my first Darebee workout: "Bond"

3 circuits of

20 knee kicks

20 squat & punch combos

10 push ups (modified to knee for me)

10 sec plank

10 plank to lunges

10 sit ups with punches

10 sitting punches

10 crunch leg extensions ? ( can't remember what they're called, but I'll come back and edit later.)

This workout was pretty taxing for my abs, but everything else was pretty doable. I tried to keep the pace up and got a good cardio workout to boot. Need to put more power in my punches and kicks. Squats need to be faster too. I don't see any bada**es ducking punches at the speed of a snail. Next time I'll try to get them in faster. I think intensity is the name of the game on this one.

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Nice workout yesterday. At home lifting weights . Made me nice and tired

Goblet squats 3 sets 8 reps each 20 lb/25/25

DB chest press 3sets 20 lb reps: 10/10/8

Push-ups (knee) 3 sets of 15

Plank(elbow) 3sets 60 secs each

DB lateral raise 3 sets 8 reps 10 lb each

Bent DB row 3 sets 10 reps 25 lbs

Did my cardio right after which was walking at the highest incline on the treadmill for 20 min.

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Woops! Forgot to log two workouts...

We'd. The 22nd:

DB dead lift 15 lbs 3 sets 10 reps

DB push & press 15 lbs 3 sets 10 reps

DB stationary lunge 10 lbs 3 sets 10 reps per leg

Chin-ups (assisted) 3 sets 8 reps

Reverse crunches 3 sets 10 reps

Triceps push-ups 3 sets 15 reps

Bent DB fly 10 lbs 3 sets 10 reps

Missed Friday, and Saturday was an unexpected no go. So make up was on Sunday the 26th

Goblet squat 25 lbs 3 sets 10 reps

DB bench press 20 lbs 3 sets 10 reps

Push-ups (knee) 3 sets 15 reps

Plank 3 sets 60 seconds

Lateral DB raise 10 lbs 3 sets 8 reps

DB row 3 sets 25 lb 10 reps

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DB dead lift 20lbs 3 sets 10 reps. Need a barbell. These are getting to be too easy.

DB push & press 20 lbs 3 sets 5 reps. The extra weight makes a difference! Had to be careful with my form...

DB stationary lunge 15 lbs 3 sets 10 reps per leg. If my knee wasn't an issue I think I could go heavier...

Chin-ups (assisted) 3 sets 8 reps. Gonna aim for 9 next time,even if the last set is kinda tough

Reverse crunches 3 sets 10 reps

Triceps push-ups 3 sets 15 reps. These things kill me! (But I love what they do for me!:))

Bent DB fly 10 lbs 3 sets 10 reps

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Ugh! Totally had to push myself to do my workout today.

Goblet squat 25 lbs 3 sets 10 reps I definatley need a heavier weight, but on the good side I tried engaging my glutes more, and I think it was better for my knees that way.

Push-ups (knee) 3 sets 15 reps

DB rows 25 lbs 3 sets 10 reps

DB bench press 3 sets 20 lbs 10 reps

Plank 3 sets 60 seconds

Lateral DB raise3 sets10 lbs 10 reps

Vertical bar raise12 lbs 1 set 5 reps (my shoulders were really tired by that point!)

Thank god that's done! (I'm glad I kicked myself in the a** and did it :))

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Before I forget ...

This morning's workout

Goblet squats 3 sets 25 lbs x 10 reps

Push ups (knee) 3 sets 16 reps

DB bench press 3 sets 20 lbs x8 reps

Step ups 1set each leg

Plank 3 x 1 min 5 secs each

DB lateral raise 3 sets 10 lbs x10 reps

Bent DB row 3 sets x 25 lbs x 10 reps

Muscles were sore after pushing so hard on the rowing machine yesterday. But workout felt good.

Doing DB bench press after pushups was harder. Had to really concentrate not to drop them!

Today's cardio was the stationary bike 20 min

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I want a calendar full of red Xs so I had to do my workout today, because I skipped yesterday. I don't know why I skipped yesterday. I got up on time and even had the energy, but I felt like reading instead....

Anyway, this morning's workout:

Goblet squats 25 lbs 3 sets10 reps

Push-ups (knee) 3 sets x 16 reps. I think I can do at least on set at 17 next time

Planks 60 secs - 65 secs - 65 secs I want to work up to 1:30 by the end of the next challenge ? But I don't know if that is realistic

DB chest press 20 lbs 3 sets 10 reps

Bent DB fly 3 sets 10 lbs/ 12 lbs/ 12/ lbs 10 reps each

DB bent row 25 lbs 3 sets 10 reps

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I forgot to log on Wednesday, so here's what I remember

Goblet Squats 25 lbs 3 sets x 10 reps  (I REALLY need to get a heavier weight)

Push-ups (knee) 3 sets of 16 (I think I can go 17 next time - at least for one set)

Planks: 3 sets 1 min 5 secs each 

DB Chest Press: 20 lbs each arm 3 sets x 10 reps

DB Lateral Raise 10 lbs/arm 3 sets x 10 reps

DB Bent Row 25lbs 3 sets x 10 reps

 

200_s.gif

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Skipped Friday again... Sigh, didn't catch up on Saturday, double sigh, but moving on...

Today:

DB goblet squat 25 lbs 3 sets x 10 reps

Push ups (knee) 3 sets of 17

Planks 3 sets of 1:10

DB chest press 20 lbs per arm 3 sets x 10 reps

DB lateral raise 10 lbs per arm 3 sets x 10 reps

DB bent row 25 lbs 3 sets x 10 reps

Despite being tired and hungry, everything went pretty well. I was surprised at the 17 push ups. The third set especially was tough... But not impossible. Gives me a good outlook for the 6 week challenge goal. :)

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Went to bed last night with a burning throat.  Woke up around midnight - could barely swallow.  Not exactly how I wanted to start the challenge.  

 

As soon as  I woke up this morning though, I felt better.  I did my workout anyway because I've taken two weeks off.  My right thigh had been having some type of weird cramping going on, and it got better with some rest - so  I gave it an extra week.  I missed my workouts though.

 

So this morning's workout:

 

goblet squats: 3 sets 25 lbs 

push-ups (knee) 3 sets 15

plank: 3 sets 60 secs each

DB chest press: 3 sets 20 lbs/arm

Don't know what it's called so I'll call them shoulder bar lifts: 3 sets 10 each arm

DB row 3 sets 25 lbs.

 

I actually felt better after my workout.  Energized and feeling more like I could make it through work.  My head cleared up.  And mentally it was a real boost to be back on track again :) .

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My cold is finally gone.

 

Not the best workout today, but  I did it.  There's nothing worse that having to climb out of a nice warm comfy bed and put on cold clothes while you're still tired.  I was worried about dragging my feet because of the cold morning, so I slept in my workout clothes last night.  - actually wasn't so bad.  They weren't that uncomfortable, and it did help with my motivation to get out of be.

 

Anywhoo,

 

DB deadlifts 40 lbs total 3 sets 10 reps

DB push and press 15 lbs per arm 3 sets 10 reps

DB forward lunge 15 lbs per arm 3 sets 10 reps

Assisted chin-ups 3 sets  9 reps

Reverse Crunches 3 sets 10 reps 

Triceps push-ups (knee) 3 sets 10 reps

Bent DB fly 3 10 lbs 3 sets 10 reps

 

I'm still a bit tired from this blinkin' cold, so I took it a bit easy today.    I've got to work back up to my push-ups, taking so much time has put me 'behind' a bit.

 

:) 

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