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CHARLIE-B's Photo CHARLIE-B SparkPoints: (37,237)
Fitness Minutes: (31,765)
Posts: 5,189
3/18/13 7:55 P

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Day 1 This year on my BowFlex

Seated Front Deltoid Raise
Sets: 2 Reps: 10 Weight: 25 (each arm)
Sets: 1 Reps: 10 Weight: 30 (each arm)

Bench Press
Sets: 2 Reps: 10 Weight: 25 (each arm)
Sets: 1 Reps: 10 Weight: 30 (each arm)

Chest Fly
Sets: 3 Reps: 10 Weight: 25

Triceps Press
Sets: 3 Reps: 10 Weight: 25

Seated Ab Crunch
Sets: 3 Reps: 10 Weight: 25

Trunk Rotation Left Side
Sets: 3 Reps: 10 Weight: 25

Trunk Rotation Right Side
Sets: 3 Reps: 10 Weight: 25

Inter Thigh Extension, Left leg
Sets: 3 Reps: 10 Weight: 25

Inter Thigh Extension, Right leg
Sets: 3 Reps: 10 Weight: 25


G'day, Spark mates!
♥ Charlie :-) Bonham, TX

You can't turn the clock back but, You Can Lose Weight!

SW ~ 199 lbs GW ~ 135 lbs
Ticker is for The Fast Metabolism Diet I Restarted on 3/10/14 SW~170.6, 3/20 CW 168.2


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CHRISTIE12131's Photo CHRISTIE12131 Posts: 43
1/19/13 4:46 P

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Have any of you incorporated Cross Fit into your strength program? I am pretty new to it and loving it! You get a kick a$$ workout in less than 30 minutes. One day we did 60 stomach crunches and as many 'wall balls' we could do in 5 minutes time. I felt like I had been working out for 5 hours, not 5 minutes! LOL

If you don't know what a wall ball looks like, I'll bet there are you-tube videos that demonstrate. You basically hold a weighted ball (mine was 14 pounds), and stand up to a wall. Hold your ball as you go into a squat and as you raise throw the ball up a wall - has to reach a certain height or rep doesn't count - KILLER! Works everything in your body!!!
Love Love Love Cross Fit!

Full Marathons:
'12 Columbus 5:40:10 / 12:59

Half Marathons:
'09 Flying Pig 2:51:10 / 13:04
'10 Flying Pig 2:26:54 / 11:13 (PR)
'11 Flying Pig 2:28:21 / 11:20
'12 Flying Pig 2:44:29 / 12:34

15K's:
'10 Mini-Heart 1:39:02 / 10:64 (PR)
'11 Mini-Heart 1:46:01 / 11:24
'12 Mini-Heart 1:45:26 / 11:21


 Body Fat %: 22.7
 
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MIDNIGHT06's Photo MIDNIGHT06 Posts: 352
12/27/11 11:39 P

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I have been going to the gym and i am going to try for Monday, Tuesday, Thursday, Friday
this week and pick up Saturdays next week to make it 4 to 5 days a week each month for 6 months and see if i can Lose my last 6 pounds. I have started doing some stregnth training
on the weight machines at Golds out on their weight machine area and it is comming along good but i don't think i will do that on Mondays because i am doing a weight lifting class Les Mills Body Pump and since i worked my legs out in the weight machine area I missed the leg work in Body pump So Imight do the weight machines Teusday, Thursday, Friday.
But I do like the Stregnth training that I do in the Body Pump Class i take.

Edited by: MIDNIGHT06 at: 6/25/2012 (18:35)




 current weight: 136.0 
 
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BAILEYS7OF9's Photo BAILEYS7OF9 SparkPoints: (126,743)
Fitness Minutes: (102,207)
Posts: 18,787
7/28/11 3:29 P

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I sprung for a personal trainer for 8 visits as I had outgrown Curves. I knew I could do it on my own, especially now that SP has this generate a program for you deal. but I did want someone to assess me, understand my goals and give me a plan to go forward with and to make sure I was doing the exercises correctly.

I have seen a huge difference in the 5 visits so far. I think after the 8 visits are over, I'll maybe have her come out once a month or two for assessment and changing things up.





 current weight: 107.0 
 
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NANCYANNE55's Photo NANCYANNE55 SparkPoints: (100,033)
Fitness Minutes: (99,211)
Posts: 5,184
7/5/11 7:58 P

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My current program is on my page, under "My program". I'm focused on glutes and thighs right now.

25+ years of experience, and a BIG fan of picking up the heavy stuff!

The biggest struggle ever was simply finding time with a large family and kids to care for. Often when my step-kids came in for 2 months during the summer I'd stop entirely because it seemed impossible to find time to get away without things going nutz at home while I was doing it. I couldn't even go off to the bedroom where I had weights sitting for lifting because the interruptions made it very difficult. In hindsight, I should have simply MADE time after my husband came home in the evenings and let him deal with the kids. But I didn't want to leave him with what I considered "my" job, and my health suffered for it. Also, being a single working Mom of four kids before that made finding the time nearly impossible. It's definitely become easier as the kids have grown older and many have moved out.

My favorite thing about it is the way it changes the way my body looks. Cardio makes me a smaller version of my bowling-pin-shaped self. I'll always be heavier in the hips and thighs, but strength training has made me more proportional.

Edited by: NANCYANNE55 at: 7/5/2011 (19:59)
Nancy Anne

My blog, about my personal experience and opinions of fitness related stuff: itallmakesadifference.blogspot.com/

My "Recipes For Bodybuilders (And People Who Just Want To Eat Healthier)" facebook page. I have videos here of my cooking yummy stuff! https://www.facebook.com/RecipesForB
odybuilders


 current weight: 174.6 
 
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WORDLYSMITH SparkPoints: (18,459)
Fitness Minutes: (11,222)
Posts: 318
7/5/11 4:49 P

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I highly recommend that you check out www.bodyrock.tv. It's run by a husband & wife team, and they post fresh workouts most days of the week.

Good luck. emoticon

 current weight: 145.0 
 
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HEALTHYLIFE40's Photo HEALTHYLIFE40 Posts: 392
7/5/11 2:07 P

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What is your strength training program? How often? Are you concentrating on certain areas or overall strength training? Are you new to strength training or experienced? What struggles have you had? What are your favorite things about strength training?


I had surgery a few months ago and am working to get back to my strength training routine. I have done very well in the past with doing overall strength training. I do need to work more on my core muscles -- that just seems to be the most difficult for me. I am working to get back to the shape I was in before my surgery. Getting back to the basics and the overall strength training.

"The ultimate measure of a man is not where he stands in moments of comfort, but where he stands at times of challenge and controversy. --Author Unknown

"A waist is a terrible thing to mind." -- Author Unknown




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HEALTHYLIFE40's Photo HEALTHYLIFE40 Posts: 392
7/5/11 12:31 P

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Please post your questions, comments, tips, struggles and inspirations here regarding Strength Training.

emoticon

"The ultimate measure of a man is not where he stands in moments of comfort, but where he stands at times of challenge and controversy. --Author Unknown

"A waist is a terrible thing to mind." -- Author Unknown




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