NEWAGAIN's SparkPeople Blog NEWAGAIN's Blog on SparkPeople, home of free diet plans and a healthy living community 14 Week Warrior WO Program Finished! Today was the end of Warrior WO Program that ran for 14 weeks. BF% decreased by 1.275%, 5.725 total loss in inches, Scale weight pretty stable even with a 1.2 lb loss. <BR> <BR> I am going to say this program was a 'success' for me. Three mesocycles: Endurance, Hypertrophy, Strength. <BR> <BR> Loss of inches all over with biggest changes in hips and thighs. Size of shoulders increased (not surprising since they suffered the most <BR> <BR> No biggie in loss of scale weight but ... Sat, 21 Nov 2015 18:48:04 EST Warrior WO: Hypertrophy Phase Completed I am done with Hypertrophy Phase which was four weeks of three different workouts per week. The last two weeks went much better for me with less stress on the clavicle, delts, traps, lats, and tricep areas because of some necessary modifications. Of course, the modified hypertrophy was still quite challenging. <BR> <BR> Using two different online BF% calculators and taking the average % there were changes. At the beginning of the Warrior WO (Aug 2015) my BF% was 32.25% and today it is 31%. ... Sun, 18 Oct 2015 19:47:09 EST Warrior WO: Hypertrophy Phase Starts Today I just finished the Endurance Phase a couple of weeks ago and the Active Recovery Week last week. Now, I have started the second phase of this workout called Hypertrophy. <BR> <BR> Like the Endurance Phase, it will consist of three different workouts done 1x week to include lifting, cardio conditioning intervals, and metabolic finishers. The workout goes for four weeks and will be followed by an Active Recovery week. <BR> <BR> My WO schedule: <BR> <BR> M - Cardio <BR> Tu - Hypertrophy WO1... Mon, 21 Sep 2015 17:58:28 EST YAY!! Endurance Phase Completed! (4 weeks) YAY!!! Finished 4 weeks of the Endurance Phase for Warrior Workout! <BR> <BR> Endurance WO3, Week 4...took approximately 55 minutes this morning and was able to create another PR for the DB Squat-to-OHP. <BR> <BR> Equipment used: dumbbells, kettle bell. <BR> <BR> ***** <BR> The Endurance Phase tested my strength and cardio vascular system. I saw multiple increases with dumbbell sizes for various exercises along with increase in endurance level especially with the added cardio intervals a... Fri, 11 Sep 2015 12:33:01 EST Warrior WO (started Aug 2015) I've started a new workout program called Warrior Workout created by a certified life, health & fitness coach. It is set up as a mesocycle with three phases (Endurance, Hypertrophy, Strength). Each phase is three weeks long. At the end of each phase there is a recovery week to take before starting the next phase. This workout also includes a Pre & Post Workout Nutrition Guide, Warm-Up and Stretching Guide. <BR> <BR> There are cardio/strength intervals that require the use of a Slam Ball. Th... Mon, 24 Aug 2015 17:11:04 EST Workout Week in Review (Apr 6 - Apr 10 2015) Apr 6 2015, M – Week 12 Day 2 bodyweight and dumbbell full body circuit (70 minutes). I worked this circuit by decreasing reps/increasing weights per sets per exercise this morning. This made for a lengthier strength session than my norm. I was able to hit two PRs (DB Pullover and Triceps Extension, Stability Ball Rollout). One more strength training day to do for this particular circuit level. <BR> <BR> Tu – Cardio performed with an outdoor interval walk to music (1.2 miles, 2.5mph avg ... Mon, 13 Apr 2015 09:26:54 EST Workout Week in Review (Mar 30 - Apr 4) M – Week 11 Day 2 of Bodyweight and DB circuit this morning (41 minutes). Added Russian Kettlebell Swings at the end for cardio. Alternative exercises (triceps push-ups, donkey kicks, single-leg glute bridges) used in place of three others. Good session. <BR> <BR> Tu – rest day <BR> <BR> W – Bodyweight and DB circuit (6 bodyweight, 3 dumbbell) performed (34 minutes). <BR> <BR> Th – rest day <BR> <BR> F – Week 12 Day 1 Bodyweight and DB circuit this morning (47 mins). Had four n... Mon, 6 Apr 2015 11:14:44 EST Workout Week in Review (Mar 23 - Mar 27) Monday – Week 10 Day 2 of Bodyweight and DB circuit for 51 minutes this morning. Set two personal records: DB Stiff Leg Deadlift, DB Triceps Extension and Press. This is a total body circuit. My right trapezius had been tight since last Friday and through the weekend but felt better this morning. Substituted squats with ball wall squats and the ab wheel with ball rollout. <BR> <BR> Tu - No scheduled workout but annual checkup with doctor this morning. I tend to get a little anxious about ... Fri, 27 Mar 2015 11:28:29 EST Workout Week in Review (Mar 16 - Mar 20) Mar 16 2015, Monday – Week 9 Day 2 of bodyweight and DB circuit. This program sure seems to focus a LOT on the shoulders. This morning’s WO took approximately 50 minutes (including warmup/cooldown). I am still avoiding certain squats and all lunges….making substitutions. Even with such changes my glutes, quads and hamstrings get a GOOD working out. <BR> <BR> Tu – Worked outdoors for about 2.5 hours gardening and clearing debris. <BR> <BR> W – Week 9 Day 3 of bodyweight and DB cir... Fri, 20 Mar 2015 13:01:24 EST My Workout Week Summary: Mar 9 2015 - Mar 13 2015 Mar 9 2015, Monday – Week 8 Day 2 of bodyweight and DB circuit performed for 56 minutes. Three of four Personal Records this morning were due to introduction of new exercises: Lying Hip Bridges, Donkey Kicks, and Side Step-Ups. All three are knee-friendly lower body exercises and good replacements for squats and lunges. <BR> <BR> W – Week 8 Day 3 of bodyweight and DB circuit for 59 minutes. Hit six personal records with these exercises: OHP, Double Raise, Stability Ball Roll Out, One Arm DB... Fri, 13 Mar 2015 10:02:58 EST I'm Still Around in Hi SparkFriends! <BR> <BR> I checked in today and was surprised to see that I'd not blogged since May 2014?? A lot has gone on since that time. <BR> <BR> I was able to update my Sparkpage Intro which basically outlines my goals and what I've been up to. I'm currently in week 7 of a 12 week bodyweight & dumbbell strength training program. It involves 3 days per week of full-body exercise and I add Russian Kettle Bell Swings for cardio that is done 1-2 days per week. I like this schedule very... Thu, 5 Mar 2015 11:02:38 EST Pam’s Max Lift Circuit Routine Week 1 (May 18 – May 25, 2014) Pam’s Max Lift Circuit Routine Week 1 (May 18 – May 25, 2014) <BR> <BR> This routine designed by me along with my son Allen’s suggestions. The focus is weight loss, leaner muscle mass, strength, endurance, and the ability to perform fully three “unassisted” chin-ups. It will revolve around 3 days of total body lifting exercises, 2 days of cardio, and 3 days of unassisted chin-ups (performed at the best of my ability). I will re-evaluate the exercise and dumbbell sizes at the end of 30 days. ... Tue, 27 May 2014 23:06:20 EST Week of May 11 to May 17, 2014 Week of May 11 to May 17, 2014 <BR> <BR> Su – Rest day. <BR> * <BR> M – Wendler 5/3/1 Bench routine performed. DB Bench Press sets done alone with DB Bent Over Row and Pull-up. Pull-ups are “the beast” but any attempt works a LOT of muscles in th upper body. For about 5 minutes my HRM was on “Pause” so the first 3-4 sets of Pull-up is not included in timing. Updated with DB sizes and other tracking info. Warm-up and cool down included. HRM reading: 41:01 duration, 210 cal, 110 avg ... Sun, 18 May 2014 16:21:41 EST Week of May 4 to May 10, 2014 (recap) I am going to make use of my Sparkpage Blog as a recap of my health & fitness journal. Some things will make sense only to me but hopefully to others that may stumble upon it. It is a tool that has kept me accountable over the past 7 years. Plans are to post a "recap" at the end of each week. <BR> ********* <BR> <BR> Week of May 4 to May 10, 2014 <BR> <BR> Su – Rest Day. <BR> <BR> M – Wendler 5/3/1 Deadlift Deload Routine done this morning. Added assistance exercises: DB Good Morning, Air ... Thu, 15 May 2014 14:21:04 EST My Version of Wendler 5/3/1....Week of April 27 to May 3, 2014 Week of April 27, 2014 to May 3, 2014 <BR> <BR> Su – Official Rest Day. <BR> <BR> M – Wendler 5/3/1 Overhead Press Routine. This morning was tough because the assistance exercises included 5 sets each of Bench Dips and Unassisted & Assisted Close Grip Chin-ups. The easiest part of my routine were the sets of Overhead Press. <BR> <BR> I am consistently doing 3 reps per set of the assisted chin-ups and it will be nice to get up to 4 per rep. Well…I need to reflect back when I couldn’t even ... Mon, 5 May 2014 10:38:49 EST Wendler 5/3/1 Started on February 17th It's been a little while since I visited the site but SP is the first place used to kick start this wellness journey. I always make sure to come back a few times during the year to check on old friends, too. <BR> <BR> Currently, you will find me logging/tracking at MyFitnessPal and <BR> <BR> On February 17th I started lifting differently following the Wendler 5/3/1 method. It is not a set number of weeks program but a “lifetime” way of weight lifting done three days per week. In... Sat, 1 Mar 2014 23:21:04 EST Happy 2014 Spark Friends! A new year is another chance to think about past goals accomplished and a time to set new goals if necessary. <BR> <BR> I am thankful to have been able to maintain my weight in a good range (personal preference) but especially decrease body fat % to 27%. I met new fitness friends and even helped design two challenging strength training workout routines (TUFF, TUFFer) at for use by others. <BR> <BR> In 2013 I joined and started tracking nutrition and exercise. I ... Tue, 7 Jan 2014 14:08:41 EST Recovery Week Over...Starting TUFFer Phase 1 TUFFer Phase 1 (week 1-4)...begins on Monday, September 30, 2013! <BR> <BR> We all have a stronger and a weaker side. This phase will focus on using a single dumbbell to strengthen each side of the body to create a balanced symmetry. I will do strength training M-W-F and HIIT (high intensity interval training) cardio on T-TH for the next four weeks. <BR> <BR> I've been hanging around the 165-168 range for about a one year now per the scale and have continued to have a loss of inches which I... Sun, 29 Sep 2013 17:36:51 EST Completed 12 week TUFF Recovery Week As some of you may remember I started a program on July 1st called TUFF which challenges you to lift heavier weights with low reps. This program used the principles stated in The Ultimate Female Fitness Bible Training Guide. <BR> <BR> During the first four weeks one must lift heavy enough to fail by the 10th rep, second four weeks failure at the 8th rep, then the final four weeks failure at the 6th rep. This workout was done 4 days per week working upper body 2 days and lower body 2 days. I ... Mon, 23 Sep 2013 10:57:11 EST TUFF Phase 2 (weeks 5-9) Starts Today I can't believe how fast the first four weeks of TUFF (The Ultimate Female named The Ultimate Fitness Focused) went by. This phase of the program will focus on even heavier weights using less reps (6-8) for every 3 sets per exercise. <BR> <BR> I am excited today to "officially" report body stats as a whole since starting TUFF on July 1st! I took preliminary stats on Friday but should have waited at least 48 hrs for my body to adjust (swelling of muscles to decrease). <BR> <B... Sun, 28 Jul 2013 10:14:44 EST Completed Week 2 of 12: The Ultimate Female Fitness Program Time is just marching forward with two weeks of this heavy lifting program under my belt. It was another challenging week in which I pushed out of my "comfort" zone with the dumbbell sizes for most exercises. Right now, the focus is on lifting up to at least 8-12 reps where by the last rep you cannot tweak out another. I have two more weeks to go at this rep requirement. <BR> <BR> I want to thank each of you in advance for the cheers and encouragement long the way. They are ALL appreciated!!... Sat, 13 Jul 2013 11:09:23 EST Completed Week 1 of 12: The Ultimate Female Fitness Program Wow...can't believe that I finished Week 1 of this program and started Week 2 this morning. I am liking this program...working different parts of the body on different days. I like how it incorporates 3 rest days which you can use to schedule some kind of cardio 1-3 days per week. We as women spend too to much time focusing on cardio exercises and not lifting...whether it be with weights or body weight. I've seen better results and a reshaping of my body with lifting and I LOVE it. <BR> <BR... Mon, 8 Jul 2013 13:10:37 EST One more day then TUFF (The Ultimate Female Fitness) starts! I am looking forward to participating in a 12-week heavy lifting program geared towards female fitness. There will be 4 days of lifting and cardio (my plans are 1-2 days of cardio). The cardio will be high intensity interval training. I am going to select the cardio DVD from CLX and/or P90X during this 12 week program. July 1st kicks it off! Below is the schedule that I selected since there are a few you can use: <BR> <BR> S – rest day <BR> M- Upper Body ST <BR> T – Lower Body ST/Abs <BR... Sun, 30 Jun 2013 12:19:37 EST The Ultimate Female Training Program (starting July 1st) Dear SP Friends, <BR> <BR> I'm taking next week as a "rest week" which involves NO strength training but only lite cardio and flexibility training. On July 1st, I will start a 12-week program called The Ultimate Female Training which involves 4 days of lifting heavy and 1-2 days of cardio. Info on this training program can be found here: <BR> <BR><BR>te-female-training-guide.html <BR> <BR> I am part of a private group on another site that will all ... Sat, 22 Jun 2013 14:49:15 EST Another Round of CLX Starts on Monday (May 13, 2013) Hey Buddies! <BR> <BR> I had been pondering over what fitness routines I want to do possibly for the next 30 - 90 days. The first "structured" program that I did was Chalene Extreme in January 2010. Since then I've mixed and matched some of the workouts with other programs. CLX was “the” program that caused me to fall in love with strength training and it gave me good results over the 90 day period... (8 lb loss, 10 inches loss)...and reshaped how my body looked overall. It gave me the stre... Sun, 12 May 2013 00:39:30 EST Continuing with a "Hybrid" type of Exercise Rotation for April I am going to continue on with a hybrid style of workouts "mixing" up different program DVDs for this month. It will be P90X, CLX, and Walking. This plan will work my total body with strength training 3 days per week and cardio 2 days per week. I do need to pay a little more attention to the type of food consumption, too. I need to continue to focus on daily water intake as well. I will be logging food, water, and exercise as usual. <BR> <BR> Below is my fitness guide and it will be changed... Sun, 7 Apr 2013 11:50:06 EST Week 1 of 4 for this rotation is done! March 1st!! I am hear and looking forward to another month of goal setting and sharing with each of you. <BR> <BR> I have an exercise rotation in place and as of this morning I finished week 1 of 4. This is what it looked like: <BR> <BR> Mon - I did JM's 30 Day Shred Level 1 and circuit training is tough when it incorporates cardio, abs, strength in one session with NO rest in between the exercises! Yeah, it is just 28 minutes but an intense overall <BR> <BR> Tue -... Fri, 1 Mar 2013 12:41:33 EST Another New Rotation that will take me into March...very different for me This week will be the beginning of a whole new 4-week rotation using Jillian Michael's 30-Day Shred DVDs, Leslie Sansone Walking DVDs, CLX Extreme Intervals and Burn It Up DVDs, and Debbie Sieber's Keep It Up DVD. I will rotate these individual DVDs each week. <BR> <BR> In the past several months or year, I have exercise specific muscles on different days. This time around, I am wanting to do total body and pure cardio days for this rotation. Kind of shaking things up differently! <BR> <B... Mon, 25 Feb 2013 13:50:52 EST Hmmm...Some changes and some still the same...pleased overall For the first time since using this site I checked out the Fitness Tests article. I've never tracked this information and did two of the tests today. The Push-ups Test revealed that I did "excellent" based on my age (59) and the Crunches Test revealed that I am right in the middle of what is considered "good" and "excellent". I will take these results with a smile on my <BR> <BR> I went ahead and took body measurements and am still at 166 pounds along with measurements staying ba... Wed, 20 Feb 2013 15:25:31 EST First Blog of the New Year 2013...Happy New Year! First day of the new year 2013 and I sat a while to determine what fitness routine to perform for the month of January and other fitness goals such as working towards additional loss of weight and staying healthy overall. <BR> <BR> I am starting the year knowing my woman wellness check up in 2012 was better than expected...YAY me! I still need to figure out how to get the breast biospsy done "free" or at a very low cost. <BR> <BR> I did reset my trackers to reflect a new... Tue, 1 Jan 2013 13:59:04 EST New 5-Week Rotation After A Full Week of Flexibility Training Last week was stretch & flexibility training only which was a new thing for me omitting cardio and strength training. I can tell that my body is now raring to go with some intense workouts. <BR> <BR> My bone density testing results from last week revealed I am actually 1/2 inch taller than I've claimed over most of my adult years....LOL! Could it be due to all of this exercising?? I can now shout to the rooftops that I am FIVE FEET SIX INCHES....LMBO! Just humor me...heehee. <BR> <BR> Bel... Sun, 28 Oct 2012 09:53:50 EST New Experiment for me...No Cardio or Strength Training for a full week New week and a new experiment of doing no cardio and strength training. This week will focus on full body stretches and flexibility. <BR> <BR> M - CLX Recharge (21 mins).....done! <BR> T - P90X X-Stretch (58 mins) <BR> W - Slim & Limber (14 mins) <BR> Th - CLX Recharge (21 mins) <BR> F - P90X X-Stretch (58 mins) <BR> <BR> I can't promise not to throw in a few push-ups here and the goal is not to. Mon, 22 Oct 2012 13:20:21 EST Feedback Requested: Question about taking a complete rest week? Question: Have you ever planned a week in which you did absolutely no exercise? It is a week in which you totally "rest" your heart and muscles? I have consistently exercised no less than 5 days per week for the past two years. I do a 'recovery week' that revolves around cardio only as a part of my four week hybrid rotation of cardio, strength, and abs. <BR> <BR> I am thinking about doing a "rest" week in which only total body stretching for 5 days is cardio, abs, or strength ... Fri, 12 Oct 2012 13:40:51 EST Recap of Week 2 of 3 Hybrid Rotation My future fitness plans are to modify exercise moves when necessary to decrease further injury to my sacral spine. So far, I've been consistent with exercise plans and will do P90X Chest & Back on Saturday (tomorrow) to finish the week with five days done. I've been taking note of what I consume as well. <BR> <BR> M- Did CLX Push Circuit 1(arms/legs) this morning. I can see myself increasing dumbbell sizes in 7 of the 8 moves for next week. I was able to perform 5 of 8 slow push-ups from t... Fri, 5 Oct 2012 14:45:14 EST Hmmm... Changes up and down since August 2012 Today is week 2 of a rotation started last week which consists of strength training, cardio, abs, stretching. It was also time for me to update weight/measurements. <BR> <BR> Week 1-3: <BR> M- CLX Push Circuit 1 (arms/legs) <BR> T- Leslie Sansone Walking, Abs <BR> W- CLX Extreme Intervals (cardio/resistance total body) <BR> T- Leslie Sansone Walking, Stretch (P90X or Debbie Siebers or CLX) <BR> F- P90X Chest & Back <BR> <BR> I've gained 2lbs since August 2012 and I'll contribute this ... Mon, 1 Oct 2012 09:35:56 EST New Rotation...Weeks 1-3 Good day Sunday Team ~~ I've been sitting here trying to decide what my exercise routine will encompass for the next 4 weeks. It will include 3 weeks of strength/cardio/stretching and a "recovery week" to consist of mainly cardio/stretching. <BR> <BR> Week 1-3: <BR> M- CLX Push Circuit 1 (arms/legs) <BR> T- Leslie Sansone Walking, Abs <BR> W- CLX Extreme Intervals (cardio/resistance total body) <BR> T- Leslie Sansone Walking, Stretch (P90X or Debbie Siebers or CLX) <BR> F- P90X Chest & Back ... Sun, 23 Sep 2012 11:18:39 EST "Recovery Week" started with a drenching workout... I am into a “recovery week” with my exercise rotation….more cardio than strength training. Below are the routines that are planned: <BR> <BR> Recovery week... <BR> <BR> Sun - Rest Day <BR> Mon – CLX Burn It Off (interval type cardio) <BR> Tue - Walk/Jog <BR> Wed – KenPOX (cardio kickboxing) <BR> Thu - Walk/Jog <BR> Fri - CLX Burn It Off (interval type cardio) <BR> <BR> This morning I finished CLX's Burn It Off! and it had me drenched and with a runny nose...MAMA MIA! It's been a while sinc... Mon, 17 Sep 2012 10:36:15 EST Week 3 of 3...Very sore legs I just finished a soak in a tub of hot water w/Epsom salt and hoping it makes my leg muscles feel some better. I could not believe that it was difficult to even SIT on my behind because of the soreness. I can’t remember the last time this happened…lol. I am going with Week 3 of 3 as my goal. <BR> <BR> Week 3 of Week 3... <BR> <BR> Sun - Rest Day <BR> Mon - P90X Chest & Back <BR> Tue - Walk/Jog, Abs, P90X X Stretch (lower body exercises only) <BR> Wed - P90X Shoulder & Arms <BR> Thu - Walk/J... Sun, 9 Sep 2012 09:46:34 EST Hoping to Shave Off a Few More Pounds and/or Inches :) I've come up with a new rotation for the next 4 weeks starting on Monday (Aug 27). It will consist of three weeks of strength/cardio followed by one 'recovery cardio' week. It's going to be a challenge because of the use of P90X and Chalean Extreme dvds. I am going to do an official weigh-in and take fresh measurements too. <BR> <BR> Week 1 thru Week 3... <BR> <BR> Sun - Rest Day <BR> Mon - P90X Chest & Back <BR> Tue - Walk/Jog, Abs <BR> Wed - P90X Shoulder & Arms <BR> Thu - Walk/Jog, Abs <... Mon, 27 Aug 2012 12:49:48 EST 2012 Mid-Year Update I am still consistently exercising and eating "decent" dieting but eating foods that are healthy and food that are a temptation in My exercise routines revolve around P90X, ChaLean Extreme, Slim Series, and 8 Minute Core Series. I have recently added Power Walking w/Jogging intervals. I've never been a jogger because of concern for my knees and a left ankle (old college injury) but it seems these areas are no bother because I am walking/joggin on "natural terrain"...NO ... Fri, 6 Jul 2012 14:51:14 EST First Blog of 2012..Off to a good start The year started off on a great fitness note. <BR> <BR> This month I designed a rotation of ChaLean Extreme, P90X, and Slim Series varying the circuits. The first three weeks were consistent with Push 1,2,3...KenPOX...Leslie Sansone Wallking, Slim & 6Pack Abs with Slim & Limber Stretch. The fourth week was designed with pure cardio and abs. The plan is to change up my strength training workouts every month. <BR> <BR> Here is the layout for January: <BR> M - Push 1 (arms, glutes, legs) <BR> ... Fri, 27 Jan 2012 12:19:01 EST 60-Day Results of doing P90x "my way". Today was a two-fold task regarding my health this morning. I did CLX's Ab Burner dvd and also took body measurements (60-day mark since starting the P90X "My Way" Rotation). <BR> <BR> I have lost a total of 4lbs, 6.36% body fat, and 3.25 inches. Below are current stats: <BR> <BR> Body Fat % - 24.64 <BR> Weight - 158lbs <BR> Chest - 35" <BR> Waist - 31" <BR> Abs - 32.5" <BR> Hips - 39" <BR> Abductors - 38" <BR> Thighs - 21.5" rt/21.25" lft <BR> Arms (bicep flexed) - 11.5" rt/ 11.25" lft <B... Thu, 13 Oct 2011 11:46:55 EST Still working P90X "My Way"...LOL! By now I would have thought I'd given up on this program but found a way to taylor it for me. I do the strength training 3 days per week, another high intensity cardio 1 day per week, and another abs/stretch routine 1 day per week. I will work this rotation for 3 weeks then going into a so-called "recovery week". My recovery week is cardio 3 days per week and abs/stretch 2 days that week. I keep rotating "my way" month after month, varying the strength training cardio dvds. I LOVE it! <... Tue, 4 Oct 2011 12:01:53 EST OMG! Plyo X!! Another name is "The Beast"! OMG! Today was P90X: Plyometrics and boy is it a very high impact aerobic workout that is about 59mins long. Some of the moves are shown with low-impact versions. I did approximately 40 minutes of varying moves...some I absolutely would not attempt to protect my knees. I honestly feel P90X is tailored more for athletes...which I am not....LOL! When you get to be 57yrs young you better protect them...LOL! I got a great sweaty workout this morn! As one can tell I am working P90X "my" Wed, 24 Aug 2011 10:24:24 EST P90X on Marvelous Monday and Terrific 8/22: It was another P90x This morning was KenPO X. Okay...I don't care for the way Tony does stretches prior to adequately warming up the muscles...not a good thing in my it was that yoga style stuff again. I skipped most of that 12 minute stuff and did my own warmups. This workout is kickboxing style with cardio breaks....I followed along as best as possible. The total time of this workout is 59 minutes. Glad to get it out of the <BR> <BR> 8/23: Fini... Tue, 23 Aug 2011 21:13:50 EST P90X..OMG..First Week Recap and Thoughts 8/12: I elected to do P90X's Lean because it has more cardio and less resistance for maximum weight loss. I will do Lean for a 3 month period. I've watched some of the sessions that make up the Lean and it is going to be TOUGH but I will persevere through it. "No pain No gain...but not pain that injures but pain that burns"....LOL! <BR> <BR> 8/15: Okaaaay....this was the beginning of P90X Lean Program and I did the Core Synergistics DVD and it is definitely HARD-CORE and one MUST take care ... Sun, 21 Aug 2011 10:01:47 EST Another 30 Day of "Lean for Life" Done Pamela's Way Completed YAY!! Finished another 30day session of ChaLean Extreme Lean for Life Phase (done my way by rotating Burn Circuits and Push Circuits) and definitely lifting heavier weights in more of the exercises than four weeks ago. Today was Push Circuit 3 and some of the exercises shown below. <BR> <BR> Single-Arm Row - 15lbs to 20lbs <BR> Chest Fly - 15lbs to 20lbs <BR> Bowler Lunge - 17.5lbs to 20lbs <BR> Bench Press - 12.5lbs to 17.5lbs <BR> Single-Leg Sumo Squat - 15lbs to 17.5lbs <BR> Reverse-Grip ... Fri, 20 May 2011 13:22:51 EST Another Varied "Lean For Life Phase" Rotation Started Today... Starting a "new" rotation of the Lean For Life Phase to be done over the next four weeks. My goal is to lift heavier, lose or maintain current weight. It will consist of the following circuits: <BR> <BR> Push Circuit 1 - biceps/ triceps, glutes <BR> Burn Circuit 2 - arms, hamstrings, legs <BR> Push Circuit 3 - arms, shoulders, chest, glutes, legs <BR> Various Cardio Circuits and Abs+++++ <BR> <BR> Today, I performed the Push C1. There are nine exercises on this circuit. I was able to increa... Mon, 25 Apr 2011 16:03:21 EST Is It Muscle or Fat that Caused a 2lb Increase...hmmm It was too soon to do measurements and weigh but I was curious. <BR> <BR> It appears I have a 2lb gain (164) w/an increase in my thighs by 1"..... BUT... a loss of inches (.5) in my waist/ab areas and the chest, arms, hips, abductors, calfs remained the same which is great. <BR> <BR> Can I claim the increase as more muscle built? I have been lifting heavier and REALLY feeling the muscles in my glutes, quadriceps, and hamstrings since varying the Lean For Life Phase. <BR> <BR> Today, I s... Tue, 19 Apr 2011 15:38:39 EST Gardening Counts as "Moderate Intensity" Exercise...Wow! I sure hope that gardening counts as exercise because that is what I A lot of shoveling, digging, pulling, shaking, and walking back and forth was going on with the dirt. It definitely worked my glutes, hamstrings, arms, and chest. <BR> <BR> I've read that gardening is a "moderate intensity" type of exercise and I spent at least 3hrs doing it today. I looked up to see how many calories you burn while gardening and "general gardening" burns 234 calories per hour based on MY height... Sat, 16 Apr 2011 23:36:10 EST