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ZELLAZM's Photo ZELLAZM SparkPoints: (100,418)
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3/5/12 3:10 P

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emoticon emoticon emoticon emoticon emoticon emoticon

No more posts here please!

NEW THREAD for ~*~*~*~SpRinG~*~*~*~ is here:

www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=14891x37716R>x46918971


Post your workouts from Sunday, March 4 and all further workouts there! Thanks! And keep up the great work!

emoticon emoticon emoticon emoticon emoticon emoticon

Edited by: ZELLAZM at: 3/5/2012 (15:12)
Blessings, Michelle

Rom 8:37 "...in all these things we are more than conquerors through Christ who loved us."

Time Zone: GMT+1


 current weight: 158.4 
 
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PAMSPRECHER1's Photo PAMSPRECHER1 Posts: 347
3/2/12 12:36 P

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Busy week. Here's my catch up! Sick Monday and Tuesday
Wednesday: 3 sets of 15 roll outs with wheel. 3x15 pushups, 3x 15 leg lifts with band
Thursday: 3x15 situps, 3x15 roll outs with wheel. 3x15 leg pushouts with band
Friday:
3 x 15 sets of roll outs with wheel
3 x 15 sets of pushups
3 x 15 sets of pec flies
3 x 15 sets of squats with overhead press
emoticon

 Pounds lost: 11.4 
 
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ZELLAZM's Photo ZELLAZM SparkPoints: (100,418)
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3/1/12 4:59 P

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OK, I know it's March but I'll post a new thread at the end of this week. Look for the new thread on Sunday!

Thursday, March 1
Fewer reps, heavier weights:

Triceps Dips Dumbbell Standing 2x 15
Dumbbell Shrugs 2x 20
Dumbbell Hammer Curls 2x 15
Dumbbell Lateral Raises 2x 15
Dumbbell Triceps Kick Backs 2x 20
Upright Dumbbell Rows 2x 10
Dumbbell Squats with Overhead Press 2x 10

Edited by: ZELLAZM at: 3/1/2012 (17:00)
Blessings, Michelle

Rom 8:37 "...in all these things we are more than conquerors through Christ who loved us."

Time Zone: GMT+1


 current weight: 158.4 
 
158.4
150.8
143.2
135.6
128
PLAINJANELLEN's Photo PLAINJANELLEN SparkPoints: (66,537)
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3/1/12 10:17 A

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Wednesday, Feb 29th - three sets of 20 reps each:
Wall Squats
Wall Pushups
Calf Raises With Chair

emoticon

Jane
S.E. Michigan
Left TKR June 2013
Right TKR Oct 2013


 current weight: 160.0 
 
183.5
173.875
164.25
154.625
145
SPARTAN40's Photo SPARTAN40 Posts: 1,878
3/1/12 9:53 A

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Wednesday 3 sets of 8-12 reps of each.

Seated Lat Pulldown Machine
Assisted Pull-up Machine
Traditional Lat Pulldown


Beth (EST)

"Do or do not. There is no try." ---- Yoda


"Everything in moderation exception Awesome. There can never be too much Awesome."


 Pounds lost: 26.2 
 
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PLAINJANELLEN's Photo PLAINJANELLEN SparkPoints: (66,537)
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2/29/12 10:28 A

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Tuesday, Feb 28th, three sets of 20 each:
Seated leg lifts
Seated bent knee leg lifts
Calf raises with chair

Jane
S.E. Michigan
Left TKR June 2013
Right TKR Oct 2013


 current weight: 160.0 
 
183.5
173.875
164.25
154.625
145
PLAINJANELLEN's Photo PLAINJANELLEN SparkPoints: (66,537)
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Posts: 9,247
2/27/12 11:27 P

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Monday, Feb. 27th, three sets of 20 each:
Alternating Dumbbell Biceps Curls
Dumbbell Biceps Hammer Curls
Dumbbell Triceps Extensions

Jane
S.E. Michigan
Left TKR June 2013
Right TKR Oct 2013


 current weight: 160.0 
 
183.5
173.875
164.25
154.625
145
ZELLAZM's Photo ZELLAZM SparkPoints: (100,418)
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2/27/12 2:14 P

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Let's wrap up this month with some super ST workouts!

I weighed in today for the first time in almost a month and, although I gained 3 pounds, I didn't gain much in inches - just a bit on the thighs (not surprising since I haven't been running in this cold weather!). That, I think, is a testimony to how important ST is!

Double goodies on the way to Pam and Jane for finishing up three consecutive weeks of the 3x3 challenge making it 3x3x3!

Sunday, Feb. 26

Crunches 3x 20
Crunches with Twist 3x 20
Dumbbell Squats 3x 20
Lying Double Leg Raises 3x 20
Lying Single-Leg Raises 2x 30

Edited by: ZELLAZM at: 2/27/2012 (14:15)
Blessings, Michelle

Rom 8:37 "...in all these things we are more than conquerors through Christ who loved us."

Time Zone: GMT+1


 current weight: 158.4 
 
158.4
150.8
143.2
135.6
128
ZELLAZM's Photo ZELLAZM SparkPoints: (100,418)
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Posts: 9,076
2/25/12 4:36 P

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Saturday, Feb. 25

was Arms Day!

Dumbbell Triceps Kick Backs 3x 20
Dumbbell Flys 3x 20
Dumbbell Hammer Curls 3x 20
Wall Pushups 3x 20
Dumbbell Overhead Press 3x 20
Dumbbell Lateral Raises 3x 20
Standing Dumbbell Triceps Dips 3x 20
Dumbbell Rows 3x20

emoticon

Woohoo - 3 of us so far have met the 3x3x3 Challenge!!!

Blessings, Michelle

Rom 8:37 "...in all these things we are more than conquerors through Christ who loved us."

Time Zone: GMT+1


 current weight: 158.4 
 
158.4
150.8
143.2
135.6
128
PAMSPRECHER1's Photo PAMSPRECHER1 Posts: 347
2/25/12 2:26 P

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Saturday:
3 sets of 15 roll-outs with wheel
3 sets of 15 modified pushups
3 sets of 15 leg lifts.
3 sets of 15 overhead presses with 5lb weight

emoticon

 Pounds lost: 11.4 
 
0
13
26
39
52
ZELLAZM's Photo ZELLAZM SparkPoints: (100,418)
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2/25/12 8:23 A

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Couldn't get online to post yesterday: emoticon

Friday, Feb. 24

3x20
Core Circles
Hammies
DB Squats
Adduction

1x10
Lateral lunges with lift

3x 15
Runner's Lunges

Blessings, Michelle

Rom 8:37 "...in all these things we are more than conquerors through Christ who loved us."

Time Zone: GMT+1


 current weight: 158.4 
 
158.4
150.8
143.2
135.6
128
PAMSPRECHER1's Photo PAMSPRECHER1 Posts: 347
2/23/12 11:45 A

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Thursday:
3 sets of 15 pushups
3 sets of 15 rollouts with wheel
3 sets of 15 squats with overhead press
3 sets of 15 alternating bicept curls with 5 lb. weights
3 sets if 15 leg lifts

 Pounds lost: 11.4 
 
0
13
26
39
52
PLAINJANELLEN's Photo PLAINJANELLEN SparkPoints: (66,537)
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2/23/12 10:50 A

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Thursday, Feb 23, three sets of 15 each:
Alternating Dumbbell Biceps Curls
Dumbbell Biceps Hammer Curls
Dumbbell Triceps Extensions

emoticon +1

Jane
S.E. Michigan
Left TKR June 2013
Right TKR Oct 2013


 current weight: 160.0 
 
183.5
173.875
164.25
154.625
145
PAMSPRECHER1's Photo PAMSPRECHER1 Posts: 347
2/22/12 11:51 P

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Monday:
3 sets of 15 modified pushups
3 sets of 15 ab roll outs with wheel
3 sets of 15 leg lifts
3 sets of 15 sit ups

Wednesday
3 sets of 15 modified pushups
3 sets of 15 ab roll outs with wheel
3 sets of 15 alternating dumb bell curls with 5 lb. weight
3 sets of 15 pec flies with 5 lb. weight
3 sets of 15 chest press with 5 lb weight


 Pounds lost: 11.4 
 
0
13
26
39
52
SPARTAN40's Photo SPARTAN40 Posts: 1,878
2/22/12 10:23 A

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Tuesday 3 sets of 8-12 reps
Seated Lat Pulldown Machine
Assisted Pull-up Machine
Traditional Lat Pulldown


Beth (EST)

"Do or do not. There is no try." ---- Yoda


"Everything in moderation exception Awesome. There can never be too much Awesome."


 Pounds lost: 26.2 
 
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90
120
PLAINJANELLEN's Photo PLAINJANELLEN SparkPoints: (66,537)
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2/22/12 6:41 A

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Wednesday, Feb 22nd, three sets of 15 reps each:
Seated leg lifts
Seated bent knee leg lifts
Calf raises with chair

emoticon

Jane
S.E. Michigan
Left TKR June 2013
Right TKR Oct 2013


 current weight: 160.0 
 
183.5
173.875
164.25
154.625
145
PLAINJANELLEN's Photo PLAINJANELLEN SparkPoints: (66,537)
Fitness Minutes: (12,033)
Posts: 9,247
2/21/12 2:19 P

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Tuesday, Feb 21st, three sets of 15 each:
Wall Squats
Wall Pushups
Calf Raises With Chair

Jane
S.E. Michigan
Left TKR June 2013
Right TKR Oct 2013


 current weight: 160.0 
 
183.5
173.875
164.25
154.625
145
ZELLAZM's Photo ZELLAZM SparkPoints: (100,418)
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Posts: 9,076
2/21/12 2:12 P

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Welcome back!

Sunday, Feb. 19

Core Circles 3x 20
Hamstring Curls 3x 20
Squats 3x 20

Blessings, Michelle

Rom 8:37 "...in all these things we are more than conquerors through Christ who loved us."

Time Zone: GMT+1


 current weight: 158.4 
 
158.4
150.8
143.2
135.6
128
SPARTAN40's Photo SPARTAN40 Posts: 1,878
2/21/12 10:12 A

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OK. I'm back. We've had a run of the flu as well as trips out of town.

Monday 3 sets of 8-12 reps
Bench Press
Back Extensions
Calf Raises



Beth (EST)

"Do or do not. There is no try." ---- Yoda


"Everything in moderation exception Awesome. There can never be too much Awesome."


 Pounds lost: 26.2 
 
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PLAINJANELLEN's Photo PLAINJANELLEN SparkPoints: (66,537)
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2/21/12 9:50 A

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Monday, February 21st, three sets of 15 each:
Alternating Dumbbell Biceps Curls
Dumbbell Biceps Hammer Curls
Dumbbell Triceps Extensions

Jane
S.E. Michigan
Left TKR June 2013
Right TKR Oct 2013


 current weight: 160.0 
 
183.5
173.875
164.25
154.625
145
ZELLAZM's Photo ZELLAZM SparkPoints: (100,418)
Fitness Minutes: (86,234)
Posts: 9,076
2/19/12 9:36 A

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Saturday, Feb 19

Upright Dumbbell Rows 3x 10
Standing Overhead Triceps Extension with Medicine Ball 3x 20
Dumbbell Lateral Raises 3x 20
Dumbbell Triceps Kick Backs 3x 20
Core Circles 3x 20
Dumbbell Squats with Overhead Press 3x 10
Dumbbell Shrugs 3x20

emoticon Woohoo!

Blessings, Michelle

Rom 8:37 "...in all these things we are more than conquerors through Christ who loved us."

Time Zone: GMT+1


 current weight: 158.4 
 
158.4
150.8
143.2
135.6
128
PAMSPRECHER1's Photo PAMSPRECHER1 Posts: 347
2/18/12 7:36 P

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Saturday:

3 sets of 15 ab roll outs with wheel
3 sets of 15 pushups
3 sets of 15 leg lifts

 Pounds lost: 11.4 
 
0
13
26
39
52
PLAINJANELLEN's Photo PLAINJANELLEN SparkPoints: (66,537)
Fitness Minutes: (12,033)
Posts: 9,247
2/18/12 8:58 A

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Friday, Feb 17th, three sets of 15 reps each:
Seated Leg Extensions
Calf Raises with Chair
Seated Bent Knee Leg Lifts

emoticon +1

Jane
S.E. Michigan
Left TKR June 2013
Right TKR Oct 2013


 current weight: 160.0 
 
183.5
173.875
164.25
154.625
145
ZELLAZM's Photo ZELLAZM SparkPoints: (100,418)
Fitness Minutes: (86,234)
Posts: 9,076
2/18/12 5:23 A

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Wednesday, Feb 15

Dumbbell Squats 3x 20
Core Circles 3x 20
Runner's Lunges 3x 20
Lateral Lunge with Toe Touch 1x 20
Hamstring Curls 3x 20

Friday, Feb 17

Squats 3x 20
Side crunches 3x20
Hamstring Curls 3x 20

Blessings, Michelle

Rom 8:37 "...in all these things we are more than conquerors through Christ who loved us."

Time Zone: GMT+1


 current weight: 158.4 
 
158.4
150.8
143.2
135.6
128
PAMSPRECHER1's Photo PAMSPRECHER1 Posts: 347
2/17/12 8:39 P

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Friday:
3 sets of 15 modified pushups
3 sets of 15 ab roll outs with wheel
2 sets of 15 alternating dumb bell curls with 5 lb. weight
3 sets of 15 pec flies with 5 lb. weight
3 sets of 15 chest press with 5 lb weight
2 sets of 15 squat with overhead press with 5 lb. weight.
emoticon

 Pounds lost: 11.4 
 
0
13
26
39
52
PAMSPRECHER1's Photo PAMSPRECHER1 Posts: 347
2/15/12 12:28 P

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Monday was a busy day
3 sets of 15 modified pushups
3 sets of 15 ab roll outs with wheel
3 sets of 15 squat with overhead press with 5 lb. weight.

Today:
3 sets of 15 modified pushups
3 sets of 15 ab roll outs with wheel
3 sets of 15 alternating dumb bell curls with 5 lb. weight
3 sets of 15 pec flies with 5 lb. weight
3 sets of 15 chest press with 5 lb weight
3 sets of 15 squat with overhead press with 5 lb. weight.

 Pounds lost: 11.4 
 
0
13
26
39
52
PLAINJANELLEN's Photo PLAINJANELLEN SparkPoints: (66,537)
Fitness Minutes: (12,033)
Posts: 9,247
2/14/12 2:46 P

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Tuesday, Feb 14th, three sets of 15 each:
Wall Pushups
Calf Raises with Chair
Wall Squats

emoticon

Jane
S.E. Michigan
Left TKR June 2013
Right TKR Oct 2013


 current weight: 160.0 
 
183.5
173.875
164.25
154.625
145
PLAINJANELLEN's Photo PLAINJANELLEN SparkPoints: (66,537)
Fitness Minutes: (12,033)
Posts: 9,247
2/13/12 11:38 P

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Monday, Feb. 13th:
thee sets of 15 each for each of the exercises:
Alternating Dumbbell Biceps Curls
Dumbbell Hammer Curls
Seated Dumbbell Triceps Extensions

Jane
S.E. Michigan
Left TKR June 2013
Right TKR Oct 2013


 current weight: 160.0 
 
183.5
173.875
164.25
154.625
145
PLAINJANELLEN's Photo PLAINJANELLEN SparkPoints: (66,537)
Fitness Minutes: (12,033)
Posts: 9,247
2/13/12 11:54 A

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Sunday, Feb 12:
bounce with ball 3 sets of 20
back & forth hips on ball 3 sets of 45
hip roll on ball ditto


Jane
S.E. Michigan
Left TKR June 2013
Right TKR Oct 2013


 current weight: 160.0 
 
183.5
173.875
164.25
154.625
145
ZELLAZM's Photo ZELLAZM SparkPoints: (100,418)
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Posts: 9,076
2/12/12 12:19 P

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Goodies on the way for Jane and Pam and Moi! Today begins week 2 of the 3-weeks-in-a-row challenge!

Blessings, Michelle

Rom 8:37 "...in all these things we are more than conquerors through Christ who loved us."

Time Zone: GMT+1


 current weight: 158.4 
 
158.4
150.8
143.2
135.6
128
PAMSPRECHER1's Photo PAMSPRECHER1 Posts: 347
2/12/12 12:02 A

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My exercise for Friday:
3 sets of 15 modified pushups
3 sets of 15 ab roll outs with wheel
2 sets of 15 alternating dumb bell curls with 5 lb. weight
2 sets of 15 pec flies with 5 lb. weight
2 sets of 15 chest press with 5 lb weight
3 sets of 15 squat with overhead press with 5 lb. weight.

Finished my goal. emoticon

 Pounds lost: 11.4 
 
0
13
26
39
52
ZELLAZM's Photo ZELLAZM SparkPoints: (100,418)
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Posts: 9,076
2/11/12 6:04 P

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Saturday, Feb 11

Core Circles 3x 20
Dumbbell Triceps Kick Backs 3x 10
Dumbbell Hammer Curls 3x 10
Dumbbell Squats 3x 20
Dumbbell Flys 3x 10
Dumbbell Lateral Raises 3x 10

emoticon

Edited by: ZELLAZM at: 2/11/2012 (18:05)
Blessings, Michelle

Rom 8:37 "...in all these things we are more than conquerors through Christ who loved us."

Time Zone: GMT+1


 current weight: 158.4 
 
158.4
150.8
143.2
135.6
128
PLAINJANELLEN's Photo PLAINJANELLEN SparkPoints: (66,537)
Fitness Minutes: (12,033)
Posts: 9,247
2/11/12 7:49 A

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Friday, Feb 10th, three sets of 15 each:
Alternating Dumbbell Biceps Curls
Dumbbell Hammer Curls
Seated Dumbbell Triceps Extensions

emoticon +2


Jane
S.E. Michigan
Left TKR June 2013
Right TKR Oct 2013


 current weight: 160.0 
 
183.5
173.875
164.25
154.625
145
PAMSPRECHER1's Photo PAMSPRECHER1 Posts: 347
2/9/12 7:40 P

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3 sets of 15 modified pushups
3 sets of 15 ab roll outs with wheel
3 sets of 15 alternating dumb bell curls with 5 lb. weight
3 sets of 15 pec flies with 5 lb. weight
3 sets of 15 chest press with 5 lb weight
3 sets of 15 squat with overhead press with 5 lb. weight.

 Pounds lost: 11.4 
 
0
13
26
39
52
SPARTAN40's Photo SPARTAN40 Posts: 1,878
2/9/12 9:23 A

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Based on the SP article, I'm working on getting in three sets. Each set of at least 8 - 12 reps. Here's my info from Tuesday and Wednesday. Also, I found out that one of the exercises I was doing for strength training was on the list of those we are never supposed to do. So I've modified that to be a better exercise.

Wednesday 3 sets of 8-12 reps
Seated Lat Pulldown Machine
Assisted Pull-up Machine
Traditional Lat Pulldown

Tuesday 3 sets of 8-12 reps
Bench Press
Back Extensions



Beth (EST)

"Do or do not. There is no try." ---- Yoda


"Everything in moderation exception Awesome. There can never be too much Awesome."


 Pounds lost: 26.2 
 
0
30
60
90
120
PLAINJANELLEN's Photo PLAINJANELLEN SparkPoints: (66,537)
Fitness Minutes: (12,033)
Posts: 9,247
2/8/12 11:48 P

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Wednesday, Feb 8th, three sets of 15 reps each:
Calf Raises with Chair
Seated Leg Extensions
Seated Bent Knee Leg Lifts

emoticon +1

Jane
S.E. Michigan
Left TKR June 2013
Right TKR Oct 2013


 current weight: 160.0 
 
183.5
173.875
164.25
154.625
145
ZELLAZM's Photo ZELLAZM SparkPoints: (100,418)
Fitness Minutes: (86,234)
Posts: 9,076
2/8/12 10:15 A

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Tuesday

2 Run-throughs of the Spark Video Upper Body Sculpting (Love the moves on this one and am seeing results!)

plus

3x20 Crunches
3x20 Reverse Crunches
2x20 Crunches with Twist

Blessings, Michelle

Rom 8:37 "...in all these things we are more than conquerors through Christ who loved us."

Time Zone: GMT+1


 current weight: 158.4 
 
158.4
150.8
143.2
135.6
128
PLAINJANELLEN's Photo PLAINJANELLEN SparkPoints: (66,537)
Fitness Minutes: (12,033)
Posts: 9,247
2/7/12 11:20 P

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Tuesday Feb 7, three sets each:
Standing Side Bend with Towel (20 reps)
Dumbbell Shrugs (15 reps)
wall pushups (10 reps)


emoticon

Jane
S.E. Michigan
Left TKR June 2013
Right TKR Oct 2013


 current weight: 160.0 
 
183.5
173.875
164.25
154.625
145
PLAINJANELLEN's Photo PLAINJANELLEN SparkPoints: (66,537)
Fitness Minutes: (12,033)
Posts: 9,247
2/7/12 1:51 P

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Monday, Feb 7th, three sets each with 6.6# dumbbell
Alternating Dumbbell Biceps Curls (15 reps each)
Dumbbell Hammer Curls (10 reps each)
Seated Dumbbell Triceps Extensions (ditto)



Jane
S.E. Michigan
Left TKR June 2013
Right TKR Oct 2013


 current weight: 160.0 
 
183.5
173.875
164.25
154.625
145
PAMSPRECHER1's Photo PAMSPRECHER1 Posts: 347
2/6/12 4:31 P

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Today (Monday)
3 sets of Pushups (15 each)
3 sets of Ab Roll outs with wheel (15 each)
3 sets of Dumbell squats with overhead reach with 5 lb. weights (15 each)
3 sets of dumbell flies 5 lb. weight (15 each)
3 sets of overhead press 5 lb. weight (15 each)

 Pounds lost: 11.4 
 
0
13
26
39
52
ZELLAZM's Photo ZELLAZM SparkPoints: (100,418)
Fitness Minutes: (86,234)
Posts: 9,076
2/6/12 3:02 P

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My pleasure! After all that, I didn't get in my 3 days last week. No excuses, just put it off too long and then *poof* the week was over. I've got a head start this week, though!

Sunday:

Lying lateral leg lifts 3x 10
Swimming 2x20
Lying Double leg lifts 1x20 (on each side)
Hydrants 2x20
Dumbbell Squats 3.x20

Blessings, Michelle

Rom 8:37 "...in all these things we are more than conquerors through Christ who loved us."

Time Zone: GMT+1


 current weight: 158.4 
 
158.4
150.8
143.2
135.6
128
SPARTAN40's Photo SPARTAN40 Posts: 1,878
2/6/12 1:13 P

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Michelle - Thanks for the clarification and the article link. It was a fascinating read. I am a novice at the whole strength training thing. It has some good points.

Also I am way behind on my SP stuff. Too much other stuff going on in life. So here's last Friday's update (2/3)

Three sets of 10 each: Crunches, Lying Straight Leg Raises, and Bicycle Crunches


Beth (EST)

"Do or do not. There is no try." ---- Yoda


"Everything in moderation exception Awesome. There can never be too much Awesome."


 Pounds lost: 26.2 
 
0
30
60
90
120
PLAINJANELLEN's Photo PLAINJANELLEN SparkPoints: (66,537)
Fitness Minutes: (12,033)
Posts: 9,247
2/6/12 11:53 A

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Sunday, Feb 5th - 3 sets of 10 each
Wall Pushups
Calf Raises with Chair
Wall Squats

Jane
S.E. Michigan
Left TKR June 2013
Right TKR Oct 2013


 current weight: 160.0 
 
183.5
173.875
164.25
154.625
145
PAMSPRECHER1's Photo PAMSPRECHER1 Posts: 347
2/5/12 10:47 A

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On Friday I did
3 sets of 15 pushups
3 sets of 15 ab roll outs with wheels
3 sets of 15 pec flies with 5 lb weight

A bunch of other strength training exercises. Anyway, I made my goal this week.

emoticon

 Pounds lost: 11.4 
 
0
13
26
39
52
ZELLAZM's Photo ZELLAZM SparkPoints: (100,418)
Fitness Minutes: (86,234)
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2/2/12 3:10 P

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Wednesday, Feb 2

A little lower body work before bed!

Runner's Lunges 3x 10
Lateral Lunge with Toe Touch 3x 20
Squats 3x 20

Blessings, Michelle

Rom 8:37 "...in all these things we are more than conquerors through Christ who loved us."

Time Zone: GMT+1


 current weight: 158.4 
 
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ZELLAZM's Photo ZELLAZM SparkPoints: (100,418)
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2/1/12 5:26 P

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SPARTAN40:

Maybe I made it sound more complicated than I meant to! Sorry!

We're mainly working for consistency.I for one can really slack off on the ST if I don't have a good, workable plan. That's why I started the challenge way back when.

The main thing is to do ST on 3 different days in a week. On each of those days, do at least 3 different exercises. For example you might do Squats, Lunges and Hamstring Curls on one day. It's not necessary to do 9 different exercises during the week, but we do know that a variety is good thing both to keep your body guessing and to keep your program fun and interesting.

If you're able to do 3 sets of each exercise that's great, but that's also optional. Each of us is probably at a different place as far as the weights we're using and number of reps per set, so that's up to each challenger. I'm no expert on the "number of reps vs. heavier weight" question so I went looking here on SP and, as usual, found some good info. The last part of this article is especially good, I think: www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=1050


The only really NEW thing on the Challenge is the 3-week streak for the three full weeks of February. That will start up this coming Sunday!

Hope that helps!

Edited by: ZELLAZM at: 2/1/2012 (17:40)
Blessings, Michelle

Rom 8:37 "...in all these things we are more than conquerors through Christ who loved us."

Time Zone: GMT+1


 current weight: 158.4 
 
158.4
150.8
143.2
135.6
128
PAMSPRECHER1's Photo PAMSPRECHER1 Posts: 347
2/1/12 11:52 A

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3 sets of pushups - 15 each
3 sets of roll out with wheel - 15 each
3 sets of dumb bell squats and overhead press with 5 lb. dumbbells - 15 each

2 sets of 15 each with 5 lb. dumb bells:
Chest press
Pec flys
Side bends
Alternating Biceps curl

 Pounds lost: 11.4 
 
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SPARTAN40's Photo SPARTAN40 Posts: 1,878
1/31/12 11:17 P

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So I was late posting my Monday and Wednesday workout. Here they are:

Monday. 2 sets of 10 each
Seated Lat Pulldown Machine
Assisted Pull-up Machine
Traditional Lat Pulldown (behind head)

Wednesday. 2 sets of 10 each
Seated Lat Pulldown Machine
Assisted Pull-up Machine
Traditional Lat Pulldown (behind head)
Bench Press
Back Extensions
Crunch Machine

So to make sure I understand the new program. Over the course of the week we should strive for 9 different kinds of strength training exercise. And we should strive for 3 sets of each. Correct?

So my question is this. I can only do 2 sets of 10 with the weight I'm using. Is it better to stick with this weight and work toward 3 sets by the end of the month or is it better to reduce the weigh so I can do 3 sets of 10 now?


Beth (EST)

"Do or do not. There is no try." ---- Yoda


"Everything in moderation exception Awesome. There can never be too much Awesome."


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ZELLAZM's Photo ZELLAZM SparkPoints: (100,418)
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1/31/12 9:13 A

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Our 3x3 challenge thread was getting long again, so I thought the new month would be a good time to start a new one, this time with an added twist.

The ST challenge is to do least 3 different strength exercises on 3 days in the week - and if you can do 3 sets of each and make it 3x3x3 challenge, that's even better!

Post your workouts for the week, and add the GOAL MET icon to your third post of the week (that's to help your co-leader keep track!). The week runs from Sunday to the following Saturday. A GOODIE goes to each person who gets their three workouts in each week.

The added twist? A FURTHER GOODIE will be awarded for 3 straight weeks of ST (3x3x3x3!), beginning with Sunday, February 5 and going to Saturday February 25.

REMEMBER, there is no need to post your cardio exercise here. We're focusing on developing our "mookies" (that's what the Germans affectionately call "muscles")!
emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Edited by: ZELLAZM at: 1/31/2012 (09:17)
Blessings, Michelle

Rom 8:37 "...in all these things we are more than conquerors through Christ who loved us."

Time Zone: GMT+1


 current weight: 158.4 
 
158.4
150.8
143.2
135.6
128
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