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    NEWAGAIN   15,542
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14 Week Warrior WO Program Finished!

Saturday, November 21, 2015      1 comments

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. I am going to say this program was a 'success' for me. Three mesocycles:... Read more

Warrior WO: Hypertrophy Phase Completed

Sunday, October 18, 2015      3 comments

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... Read more

Warrior WO: Hypertrophy Phase Starts Today

Monday, September 21, 2015      3 comments

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. Like the Endurance Phase, it will consist of three different workout... Read more

YAY!! Endurance Phase Completed! (4 weeks)

Friday, September 11, 2015      0 comments

YAY!!! Finished 4 weeks of the Endurance Phase for Warrior Workout! Endurance WO3, Week 4...took approximately 55 minutes this morning and was able to create another PR for the DB Squat-to-OHP. Equipment used: dumbbells, kettle bell. ... Read more

Warrior WO (started Aug 2015)

Monday, August 24, 2015      1 comments

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 p... Read more

Workout Week in Review (Apr 6 - Apr 10 2015)

Monday, April 13, 2015      2 comments

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 wa... Read more

Workout Week in Review (Mar 30 - Apr 4)

Monday, April 06, 2015      0 comments

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. Go... Read more

Workout Week in Review (Mar 23 - Mar 27)

Friday, March 27, 2015      2 comments

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... Read more

Workout Week in Review (Mar 16 - Mar 20)

Friday, March 20, 2015      2 comments

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... Read more

My Workout Week Summary: Mar 9 2015 - Mar 13 2015

Friday, March 13, 2015      3 comments

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 kne... Read more

I'm Still Around in

Thursday, March 05, 2015      4 comments

Hi SparkFriends! 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. I was able to update my Sparkpage Intro which basically outlines my goals and what I've been up to. I... Read more

Pams Max Lift Circuit Routine Week 1 (May 18 May 25, 2014)

Tuesday, May 27, 2014      2 comments

Pams Max Lift Circuit Routine Week 1 (May 18 May 25, 2014) This routine designed by me along with my son Allens suggestions. The focus is weight loss, leaner muscle mass, strength, endurance, and the ability to perform fully three unas... Read more

Week of May 11 to May 17, 2014

Sunday, May 18, 2014      1 comments

Week of May 11 to May 17, 2014 Su Rest day. * 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 bod... Read more

Week of May 4 to May 10, 2014 (recap)

Thursday, May 15, 2014      0 comments

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. Plan... Read more

My Version of Wendler 5/3/1....Week of April 27 to May 3, 2014

Monday, May 05, 2014      1 comments

Week of April 27, 2014 to May 3, 2014 Su Official Rest Day. 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 Chi... Read more

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