SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
3/5/12 3:10 P

No more posts here please!

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

www.sparkpeople.com/myspark/team_messagebo
ard_thread.asp?board=14891x37716x46918
971

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



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

current weight: 151.0

153 148.5 144 139.5

135

Posts: 101
3/2/12 12:36 P

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

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
3/1/12 4:59 P

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)

current weight: 151.0

153 148.5 144 139.5

135

SparkPoints: (43,591)
Fitness Minutes: (8,409)
Posts: 3,692
3/1/12 10:17 A

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

Posts: 1,617
3/1/12 9:53 A

Wednesday 3 sets of 8-12 reps of each.

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

Pounds lost: 34.0

0 30 60 90

120

SparkPoints: (43,591)
Fitness Minutes: (8,409)
Posts: 3,692
2/29/12 10:28 A

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

SparkPoints: (43,591)
Fitness Minutes: (8,409)
Posts: 3,692
2/27/12 11:27 P

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

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
2/27/12 2:14 P

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)

current weight: 151.0

153 148.5 144 139.5

135

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
2/25/12 4:36 P

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



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

current weight: 151.0

153 148.5 144 139.5

135

Posts: 101
2/25/12 2:26 P

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

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
2/25/12 8:23 A

Couldn't get online to post yesterday:

Friday, Feb. 24

3x20
Core Circles
Hammies
DB Squats
Adduction

1x10
Lateral lunges with lift

3x 15
Runner's Lunges

current weight: 151.0

153 148.5 144 139.5

135

Posts: 101
2/23/12 11:45 A

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

SparkPoints: (43,591)
Fitness Minutes: (8,409)
Posts: 3,692
2/23/12 10:50 A

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

+1

Posts: 101
2/22/12 11:51 P

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

Posts: 1,617
2/22/12 10:23 A

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

Pounds lost: 34.0

0 30 60 90

120

SparkPoints: (43,591)
Fitness Minutes: (8,409)
Posts: 3,692
2/22/12 6:41 A

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

SparkPoints: (43,591)
Fitness Minutes: (8,409)
Posts: 3,692
2/21/12 2:19 P

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

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
2/21/12 2:12 P

Welcome back!

Sunday, Feb. 19

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

current weight: 151.0

153 148.5 144 139.5

135

Posts: 1,617
2/21/12 10:12 A

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

Pounds lost: 34.0

0 30 60 90

120

SparkPoints: (43,591)
Fitness Minutes: (8,409)
Posts: 3,692
2/21/12 9:50 A

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

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
2/19/12 9:36 A

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

Woohoo!

current weight: 151.0

153 148.5 144 139.5

135

Posts: 101
2/18/12 7:36 P

Saturday:

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

SparkPoints: (43,591)
Fitness Minutes: (8,409)
Posts: 3,692
2/18/12 8:58 A

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

+1

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
2/18/12 5:23 A

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

current weight: 151.0

153 148.5 144 139.5

135

Posts: 101
2/17/12 8:39 P

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.

Posts: 101
2/15/12 12:28 P

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.

SparkPoints: (43,591)
Fitness Minutes: (8,409)
Posts: 3,692
2/14/12 2:46 P

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

SparkPoints: (43,591)
Fitness Minutes: (8,409)
Posts: 3,692
2/13/12 11:38 P

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

SparkPoints: (43,591)
Fitness Minutes: (8,409)
Posts: 3,692
2/13/12 11:54 A

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

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
2/12/12 12:19 P

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

current weight: 151.0

153 148.5 144 139.5

135

Posts: 101
2/12/12 12:02 A

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.

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
2/11/12 6:04 P

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



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

current weight: 151.0

153 148.5 144 139.5

135

SparkPoints: (43,591)
Fitness Minutes: (8,409)
Posts: 3,692
2/11/12 7:49 A

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

+2

Posts: 101
2/9/12 7:40 P

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.

Posts: 1,617
2/9/12 9:23 A

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

Pounds lost: 34.0

0 30 60 90

120

SparkPoints: (43,591)
Fitness Minutes: (8,409)
Posts: 3,692
2/8/12 11:48 P

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

+1

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
2/8/12 10:15 A

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

current weight: 151.0

153 148.5 144 139.5

135

SparkPoints: (43,591)
Fitness Minutes: (8,409)
Posts: 3,692
2/7/12 11:20 P

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

SparkPoints: (43,591)
Fitness Minutes: (8,409)
Posts: 3,692
2/7/12 1:51 P

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)

Posts: 101
2/6/12 4:31 P

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)

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
2/6/12 3:02 P

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

current weight: 151.0

153 148.5 144 139.5

135

Posts: 1,617
2/6/12 1:13 P

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

Pounds lost: 34.0

0 30 60 90

120

SparkPoints: (43,591)
Fitness Minutes: (8,409)
Posts: 3,692
2/6/12 11:53 A

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

Posts: 101
2/5/12 10:47 A

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.

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
2/2/12 3:10 P

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

current weight: 151.0

153 148.5 144 139.5

135

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
2/1/12 5:26 P

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_artic
les.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)

current weight: 151.0

153 148.5 144 139.5

135

Posts: 101
2/1/12 11:52 A

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

Posts: 1,617
1/31/12 11:17 P

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?

Pounds lost: 34.0

0 30 60 90

120

SparkPoints: (72,473)
Fitness Minutes: (73,879)
Posts: 7,554
1/31/12 9:13 A

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")!


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

current weight: 151.0

153 148.5 144 139.5

135