SparkPoints: (20,664)
Fitness Minutes: (16,528)
Posts: 544
9/29/11 4:15 P

1.3 workouts on the area of your body you have been spending the least amount of time on.
--My legs are difficult for me. I did legs on Monday, Thursday and Saturday. My legs were on fire, by the time I started feeling better my next leg workout was due.

2. followed by an abbreviated workout on the area of your body that you have been spending the most time on. I did upper body (different muscle groups) Tuesday (chest/triceps), Wednesday(back/triceps) and Saturday (shoulders and abs)

3. test how many of each strength exercise you and can do in one minute, or test how many of two of the exercises you can do before reaching muscle failure.
pushups (modified) 10
pullups -0
plank- 60 seconds
crunches- 30
squats- 30

Pounds lost: 4.6

0 3.5 7 10.5

14

Posts: 185
9/29/11 2:57 P

Week 3-epic fail despite aiming high.
Did not track exercise
Did not track food
Did not work out list to muscle failure.
Did not blog or post much.
HOWEVER.....
Did drink water.
Did eat healthy.
Did cheer on others (as much as I could from my dumbphone).
and Did do leg lifts while brushing teeth-every time. did do sit ups during commercials. Did do bicep curls from lifting my 60 pound kid into and out of the car. Did do some healthy gardening.
So maybe not an epic failure but nothing to blog about. Next challenge please.

Pounds lost: 9.0

0 6.25 12.5 18.75

25

SparkPoints: (4,476)
Fitness Minutes: (6,465)
Posts: 210
9/29/11 12:24 P

ok... dont mean to brag but i have been keeping up
will try to improve this week

Posts: 2,485
9/29/11 8:25 A

My times and all are in my blog:

www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=4493147

I was not pleased with my push ups.

48 Maintenance Weeks

0 15 30 45

60

SparkPoints: (42,737)
Fitness Minutes: (43,216)
Posts: 514
9/27/11 10:13 P

I'll have to admit I didn't succeed with this challenge.Notice I'm not using the word "failed" for this portion of the challenge, Failure isn't an option.

I'd started out PMP Week Three with a great cardio workout and then by early evening had a serious sore throat (which I never get) and the next morning the cold from hell. Today is actually the first day I've felt 90% in over 10 days. So I'm hoping I'm finally rounded the corner and getting my mojo back on.

current weight: 138.0

145 142.5 140 137.5

135

Posts: 1,910
9/26/11 9:19 P

The agony, the ecstasy, the progress, all here: www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=4505680

May Minutes: 930

0 437.5 875 1312.5

1750

SparkPoints: (8,168)
Fitness Minutes: (10,135)
Posts: 77
9/26/11 9:12 P

1. 3 workouts on the area of your body you have been spending the least amount of time on.
~I focused on my core because it needs the most work. I added an extra core training M, W, F.

2. followed by an abbreviated workout on the area of your body that you have been spending the most time on.
~I feel like my arms I've really been focusing on because I've got a flabby wave going on. I don't think I really abbreviated much this week just continued to give it my all to stop the wave!

3. test how many of each strength exercise you and can do in one minute, or test how many of two of the exercises you can do before reaching muscle failure.

pushups week 1-5 week 3-8
pullups N/A
plank week 1-46 seconds week 3-1minute 15 seconds
crunches week 1-34 week 3-45
lunges week 1-26 week 3-36
squats week 1-22 week 3-36

Posts: 1,177
9/26/11 8:46 P

Ok I got it together and did my 1 minutes tests

9/8/11---- 9/26/11

crunches 42---50

modified pushups 18---30

mod. plank 1 min+--- 1+

squats 31---42

lunges 13---15

pullups 0 ---- 0 I can only do assisted pullups

current weight: 254.8

322 291.5 261 230.5

200

SparkPoints: (23,403)
Fitness Minutes: (15,892)
Posts: 941
9/26/11 4:03 P

i confess (as i did in my latest blog) that week 3 i was also quite mediocre...i'm still gonna finish up what i expected of myself with week 3 done before Wednesday

will be updating my starting line before Wednesday...

Pounds lost: 5.0

0 6.75 13.5 20.25

27

Posts: 2,544
9/26/11 3:07 P

Results/Accomplishments here: www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=4505092

Pounds lost: 0.6

0 2.875 5.75 8.625

11.5

Posts: 63
9/26/11 2:53 P

1. + 2. Core got to move to the forefront this week, with upper body taking a back seat.
Mon. 20 minute core, 30 min arms(I had already done the full arm work out before I read the challenge...oops)
Wed. 20 minute core, 15 min arms
Fri. 20 min core, 15 min arms

(tues and thurs I did 30 min lower body S.T. with a 10-min pilates "thigh" workout on Sat.)

3.I kept track of muscle failure on 3 exercises, just because I ALWAYS reach muscle failure on the modified plank and mod. pushups because I just can't do many.
Results-
Squats - 62
Mod. Pushups - 14 (start line 13)
Mod. Plank - 55 sec. (start line 45 sec)

well, I guess that's some progress. But I need to push it more. Bring on Week 4!

Posts: 717
9/26/11 2:45 P

1. 3 workouts on the area of your body you have been spending the least amount of time on.

2. followed by an abbreviated workout on the area of your body that you have been spending the most time on.

Week 2:

Goals: Work on Legs/Back and Abs - 2hours of legs and back. Ab Ripper X 3times. Shoulders & Arms - 1 hour

Monday September 12 - Ran 2.63 miles 33:27 310 cals, Ab Ripper X 15 minutes 150 cals
QFC - Lateral Lunges - 4 sets of 20 - total 160 -

Tuesday September 13 - Legs/Back 30 minutes
QFC - Side Obliques 5 sets of 20 -

Wednesday September 14 -Ran 2.62 miles 33:51 319 cals, Shoulders & Arms 30 min
QFC - Wall push ups - 5 sets of 20 -

Thursday September 15 - PE class - 2 rotations of 3 minutes jump rope, 3 minutes of scooter, 3 minutes of push ups and sit ups.
QFC - Chair Squats

Friday September 16 - Ran 1.9 miles 28:05 220 cals
QFC - Isometric Hand Press - 50 in sets of 10 - , Isometric Bicep Press - 100 in sets of 20-25

Saturday September 17 - Walk around Zoo Atlanta for 4 hours

Sunday September 18 - REST Day

3. test how many of each strength exercise you and can do in one minute, or test how many of two of the exercises you can do before reaching muscle failure.

Push ups - 35
Crunches - 84

I didnt reach my goals but I aimed high just like Yoovie says to do. I was so busy with school last week that I am super proud of myself for getting in what I did. At the end of the week I started getting shin pains (probably shin splints) so I took the weekend light to recover. I feel a lot better today.

PMP Week 4 Challenge here I come!!

Body Fat %: 33.0

33 30.25 27.5 24.75

22

Posts: 412
9/26/11 2:43 P

Mediocre is not sexy. I was NOT sexy this week.
Poop.

My cardio and eats were great. ST... not so much. Shame on me.

Ok, bring on Week 4!! I've got some serious making up to do!

0.0 Inches Lost

0 2.5 5 7.5

10

Posts: 521
9/26/11 2:24 P

PMP Challenge 3 Stats:

Monday - Rest (doggie walk tonight) - Done!
Tuesday - 7K - Done
Wednesday - 3K run & 30 min Lower body - Done (swapped Tues & Wed runs)
Thursday - 3K run &15 Upper -Done
Friday - Skipped it, waaaaaaaaaaaaaaa
Saturday - Muscle fatigue challenge on 2 body parts (see below)
Sunday - Didn't run, Knees were bugging, BUT..I did major housework, my house is completely spotless, AND I lugged 3 full large garbage bags of clothes/coats/shoes to the donation bin, and had to toss them up over my head to get in the darn thing!

Decided to do 3 muscle fatigue challenges

Push ups = 26
Lunges = 15 each leg (ouch)

Pounds lost: 3.8

0 5.25 10.5 15.75

21

Posts: 521
9/26/11 2:16 P

Loving the free day today! Started a new job, not much Spark time!!!!!!!!!!

Pounds lost: 3.8

0 5.25 10.5 15.75

21

Posts: 54
9/26/11 2:07 P

All right. Not so great last week. In fact, I'm just now posting last weeks activity. But, I did get some awesome strength training in and it was much more than what I was doing before PMP, so there is bonus #1. Bonus #2, I'm finding that I can INCREASE the weight that I'm training with! So, here's my week 3 summary:

Area of the body I've spent the least amount of time on: Lower Body

Monday: Total rest day after 1/2 marathon on Sunday.
Tuesday: 1 hour lower body
Wedensday: 45 minutes upper body, couple of minutes on core (crunches, planks)
Thursday: 1 hour lower body. 35 minutes of cardio (7 miles on bike)
Friday: 1 hour upper body.
Saturday / Sunday: The home world exploded, did not do well at fitting in planned lower bodyworkout number three and did not re-do starting line...... :(

Today. New week! Gonna rock this one!

SparkPoints: (17,349)
Fitness Minutes: (27,122)
Posts: 438
9/26/11 2:02 P

1. I haven't been working my legs as hard as everything else, so I chose to focus on them last week. Didn't quite go as planned... I ended up doing leg workouts Tuesday, Saturday and today. (Yeah, I'm a day late...) My routine before was squats, lunges, skater squats, single leg squats, and calf raises. This past week I added lying adductions and abductions, single leg bridge ups, and bridge ups on the medicine ball.

2. I was going to abbreviate my upper body workouts, but last Wednesday, I treated myself to weight lifting gloves (bye bye callouses), so I just went ahead with my usual routine.

3. I picked planks and crunches for muscle failure challenges this week.
Plank - 1:12
Modified Plank - 1:20 (I wanted to see how much "easier" it really is...)
Crunches - 80

current weight: 169.0

170 161.25 152.5 143.75

135

SparkPoints: (64,338)
Fitness Minutes: (65,976)
Posts: 15,549
9/26/11 1:50 P

Monday 9/26/11 is a free day!
USE IT WISELY!

current weight: 155.0

260 233.75 207.5 181.25

155

SparkPoints: (18,456)
Fitness Minutes: (27,378)
Posts: 332
9/26/11 1:42 P

1. 3 workouts on the area of your body you have been spending the least amount of time on.

I did three workouts this week targeting my legs. Since I've been running some, I haven't done as much ST for my legs.

2. followed by an abbreviated workout on the area of your body that you have been spending the most time on.

I feel like I worked out my core and my arms pretty equally, so I did an abbreviated workout for both of these areas and my back.

3. test how many of each strength exercise you and can do in one minute, or test how many of two of the exercises you can do before reaching muscle failure.

Exercise ~ 9/23 ~ 9/6
Modified Pushups ~ 17 ~ 14
Plank ~ 1 min ~ 47 sec
Crunches ~ 74 ~ 64
Squats ~ 43 ~ 35

Progress!

SparkPoints: (16,992)
Fitness Minutes: (18,664)
Posts: 1,644
9/26/11 12:59 P

Week 3
1. I noticed that I have been working my core the least, so I really focused on my core this week. I did crunches, planks, stability ball exercises, etc.

2. I work my legs a lot, because I love working on my legs. I tried not to spend quite as much time on them this week.

3. I did my plank again and I lasted a few more seconds than I did during week one.

READY FOR WEEK 4!

current weight: 235.2

249 226.75 204.5 182.25

160

SparkPoints: (21,143)
Fitness Minutes: (17,993)
Posts: 429
9/26/11 12:38 P

Week 3 recap:

I did 3 core exercise sessions this week on Monday, Wednesday and Saturday.

I worked on my upper body on Tuesday and Thursday.

I chose to do crunches and squats until muscle failure: Crunches - 55, Squats - 62.

Bring on week 4!!

current weight: 139.6

152 144 136 128

120

Posts: 3,362
9/26/11 12:29 P

WEEK #3 RECAP:

1. 3 workouts on the area of your body you have been spending the least amount of time on.

I did two 45 min arm workouts, tried to do some ab work, but swinging Clunky around was causing discomfort, so will keep trying to find what works for that area.

2. followed by an abbreviated workout on the area of your body that you have been spending the most time on.

I did the 6-min Butt Workout by Coach Nicole, since it's all on hands & knees and I can support myself that way.

3. test how many of each strength exercise you and can do in one minute, or test how many of two of the exercises you can do before reaching muscle failure.


Crunches completed in 1 minute = 9/9 = 29, 9/23=27 crunches, after 21 full sit ups
Military Pushups in perfect form completed in 1 minute = 9/9 = 4, 9/23 = 8
How long can you hold a plank? 9/9 = 60 seconds+, 9/23 = deferred
Squats completed in 1 minute = 9/9 = 28, 9/23 = deferred

current weight: 207.0

223 212.25 201.5 190.75

180

Posts: 787
9/26/11 10:57 A

I had a majorly epic pull up breakthrough this week!!!! Woooo!

Blogged about week 3 challenge:

www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=4504412

current weight: 202.6

215 208.75 202.5 196.25

190

Posts: 265
9/26/11 10:24 A

1. Check - worked my core 3 times this week - Tuesday 25 minutes; Wednesday 40 minutes and some additional focus Thursday about 20 minutes.

2. I tried to avoid working my legs too hard this week...cut down some running time, but my trainer still killed them on the leg press Thursday....

3. Crunches - 68 (2 more than last time)
Plank - held for 2 minutes, 5 seconds



Bring on the next challenge!!!

current weight: 149.0

155 148.75 142.5 136.25

130

Posts: 2,092
9/26/11 8:14 A

Woo-whooo!!!! Bring on week #4! :)

Pounds lost: 9.0

0 32.75 65.5 98.25

131

Posts: 81
9/26/11 5:51 A

week 3 wasn't perfect

I got in 3 workouts on my legs and 2 days out of 3 of 100 pushups a day and 200 sit ups a day program.

not perfect, but still in!!

Posts: 539
9/26/11 4:00 A

I only missed one core workout this week. Under the circumstances, I think I did awesomely well.

I blogged all about it.

www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=4504128

current weight: 217.0

233 207.75 182.5 157.25

132

Posts: 1,177
9/25/11 10:50 P

I got most of this weeks challenge done..sigh..

1) I did more ab workouts because thats my least worked area

2) I did an abriveated workout on my legs

3) I did 100 crunches on the machine at the gym, man did that burn. I will have to get on the ball and and do my starting line times/reps.

current weight: 254.8

322 291.5 261 230.5

200

SparkPoints: (62,935)
Fitness Minutes: (31,705)
Posts: 8,418
9/25/11 10:44 P

C#1 - I'll focus on my lower body, the least part I did in last two weeks
C#2 - Will do short workouts of my core after each C#1 workout, the most part I did in last two weeks
C#3 - I'll do all 1-min tests and Muscle Failure on squats and lunges

- Tue, 20th = Lower & Core = DONE, only 10 minutes of squats, lunges and crunches due to uncomfortable body of period cramp and possible food poison
- Wed, 21st = Upper = DONE, 15-min at noon and 27-min at night, yay!
- Thu, 22nd = Lower & Core = Only Core, 11-min
- Fri, 23rd = Upper = DONE, 45-min, yay!
- Sat, 24th = Lower & Core and Muscle Failure = DONE, 48 minutes doing lower & core workout and 10-min doing Muscle Failure (5-min Squat 45x, 5-min Crunches 80x)
- Sun, 25th = Upper and all 1-min tests = DONE, 29-min with upper training and 1-min for each 1-min test except for Modified Plank, 32s.

I did all three challenges, yay! For C#1 and C#2, I did twice lower and core workout on Saturday.

May Minutes: 499

0 187.5 375 562.5

750

Posts: 4,813
9/25/11 10:28 P

I also meant to add to my post that I did buy some 8 pound weights, as a few exercises that I am using the 6 pound weights for are getting a tad too easy, but the 10 pound weights are a bit much for me. :)

current weight: 4.0  over

5 2.5 0 -2.5

-5

Posts: 4,094
9/25/11 10:20 P

Just re-did my initial ST exercises from the starting line, and posted them in my blog!

Hope everybody's rocking this.
STRENGTH IN NUMBERS!!!!
GET RIPPED EVERYBODY!!!

Pounds lost: 15.6

0 7.5 15 22.5

30

Posts: 171
9/25/11 10:05 P

My challenge results:

1. 3 workouts on the "ignored" area of your body: I concentrated on my core, and did exercises on Monday, Wednesday and Friday.

2. Abbreviated workout on other areas: Check! I also worked my legs and arms each night.

3. Re-do strength exercises:
- Crunches in 1 minute: 35
- Modified pushups in 1 minute: 32
- Modified plank: 42 seconds
- Squats: 49
All the numbers showed improvements!!

Posts: 4,813
9/25/11 9:12 P

Here is my results for week 3...

1. 3 workouts on the area of your body you have been spending the least amount of time on.
Looking at least weeks, seems to be upper body.

2. followed by an abbreviated workout on the area of your body that you have been spending the most time on.
For me, this is lower body.

9/19 upper body 20 minutes (last week I only did 16 minutes each time on upper body) and did do a 100 modified pushups in three sets
9/20 20 minutes core
9/21 20 minutes lower
9/22 20 minutes upper
(At least I am now getting better at doing 20 minutes at one time.)
9/23 0 strength training, as I went for a 130 minute bike ride (almost 20 miles)
9/24 20 minutes lower
9/25 20 minutes upper

3. test how many of each strength exercise you and can do in one minute, or test how many of two of the exercises you can do before reaching muscle failure.

Modified pushups: Managed to eek out 50 in one minute (even to exhaustion, I never make it past one minute, so far.) (Compared to 34 the first week.)
modified plank 40 seconds (Compared to 31 seconds during week one.)
crunches 34 in one minute (basically the same, I seem to run out time.)

current weight: 4.0  over

5 2.5 0 -2.5

-5

SparkPoints: (75,686)
Fitness Minutes: (50,227)
Posts: 9,585
9/25/11 8:02 P

Here's what I did for the Third Week:

Monday:
Full Body Workout on Cybex Machines at Gym - 55 minutes

Tuesday:
Treadmill Legs/Lower Body 45 minutes
Core, abs, Waist, and Wall Pushups 35 minutes

Wednesday:
Arms, Wall Pushups 35 minutes
Treadmill Legs/Lower Body 31 minutes

Thursday:
Core, abs, Waist, and Wall Pushups 35 minutes

Friday:
Legs Treadmill 50 minutes

Saturday:
Walked Outside 60 minutes

Sunday:
Full Body Workout on Cybex Machines at Gym - 55 minutes
Retest of 2 Initial Tests:
Modified Plank – 40 seconds
Modified Push-ups – 3

I am proud that I improved on the modified plank, but did not on the modified push-ups.

Pounds lost: 2.0

0 2.75 5.5 8.25

11

Posts: 471
9/25/11 5:52 P

I haven't been posting much, but I've been doing the challenge.

I decided to focus on my abs/core.

Monday and Wednesday - 30 to 40 minutes core exercises including:
Russian twists, hip ups, scissors, bicycles and something the book I use calls "hello darlings" - they are beastly and planks.
I will do these tonight, too.

Tuesday and Friday - arms
push ups, dips, lateral shoulder raises with 4# weights

Ran 5k on Monday and Friday.

May Minutes: 0

0 210 420 630

840

Posts: 48
9/25/11 4:57 P

Week 3:

--- 3 workouts on the area of your body you have been spending the least amount of time on, followed by an abbreviated workout on the area of your body that you have been spending the most time on.

I work with videos that are pretty balanced, so there really isn’t one area I work on more than another, so I compromised on this one by going up one pound in my dumbbells, and pushing hard to keep going longer on the routines that are I’ve been wimping out on part-way through.

--Test how many of two of the starting line exercises you can do before reaching muscle failure.

Pushups: 30 consecutive super-modified counter-height (as compared to 20 done in two sets of 10 in the one minute test)

Crunches: 70 (as compared to 40). This really surprised me. Heck, the 40 surprised me. They're not really big crunches - I'm not curled up very far. But I didn't think there were ANY muscles left down there under the lard....

SparkPoints: (2,928)
Fitness Minutes: (1,470)
Posts: 31
9/25/11 4:02 P

As hard as it was to make myself take a break from my lan groups' last minute prepping for Isengard on the 27th, here are my week 3 results:))

3 workouts for weak areas- Done. Did three workouts for lats. I'm sore but happy to say I learned my lesson- I'm now going to make sure I add the extra exercises I did onto my regular upper body routines.
Did abbreviated biceps this week as well.
I decided to re-do all the 1-minute tests out of curiosity to see if I had made any progress on them. Starting Line/Restest
Crunches- 45/48
Pushups-27/37
Plank- I minute for test, my personal record still holds at 4:36
Squats- 38/39
Lunges- 33/36
All things considered, I'm pretty happy with my progress so far. My forearms are 1'2" bigger, biceps 1" bigger and my old knee injury doesn't bother me near as much with stronger legs:)
Can't wait for week 4!
Now back to orc-killing!!

Posts: 244
9/25/11 3:13 P

1. 3 workouts on the area of your body you have been spending the least amount of time on.
2. followed by an abbreviated workout on the area of your body that you have been spending the most time on.
3. test how many of each strength exercise you and can do in one minute, or test how many of two of the exercises you can do before reaching muscle failure.

You have until Sunday night when you pass out.

Make each other proud.
Cheer each other on.
Brag.
Submit proof.
Revel in the pain.
Take days off between workouts.
Use those rest days for cardio or flex training.
You're an athlete, no matter how big or small that number is on the scale.
You're an athlete, in training, and you have an obligation to do what is good for your body.
Drink water.
Eat smart and beautifully.
Put in the sweaty painful effort and receive obvious results.
Its simple math.

the details of this week's swagger are right here: www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=4503195

May Minutes: 0

0 375 750 1125

1500

SparkPoints: (91,818)
Fitness Minutes: (67,340)
Posts: 23,024
9/25/11 2:29 P

Two killer workouts during the week... got legs so sore doing 1-legged deadlifts that I needed two rest days afterwards! Will finish day 3 later today.
Done! Lots of chops and shoulder opening exercises to complete my weekday workouts.
Will repeat plank and squats later today and post results.

current weight: 247.8

312 267.5 223 178.5

134

SparkPoints: (13,059)
Fitness Minutes: (13,253)
Posts: 940
9/25/11 12:25 P

After hitting it really hard last week this week ended up being an easier week. Phase one of my weight program had only one workout this week, did that on Monday and some extra core work. Since that was the only part of my body that wasn't super sore or tired.

M- Weights & extra core
T - blah icky rested
W - core and mini legs
Th- cardio & yoga had headache
F- core & mini arms
SA- start line redux
SU - Rest day

Starting line redux for 1 minute
situp 16
push up 11
plank 1 minute
squats 40
Lunge 32
Pull ups 0

Posts: 141
9/25/11 11:20 A

www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=4502911

Pounds lost: 11.2

0 6.25 12.5 18.75

25

Posts: 2,427
9/25/11 10:55 A

www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=4502871

SparkPoints: (62,935)
Fitness Minutes: (31,705)
Posts: 8,418
9/24/11 9:29 P

C#1 - I'll focus on my lower body, the least part I did in last two weeks
C#2 - Will do short workouts of my core after each C#1 workout, the most part I did in last two weeks
C#3 - I'll do all 1-min tests and Muscle Failure on squats and lunges

- Tue, 20th = Lower & Core = DONE, only 10 minutes of squats, lunges and crunches due to uncomfortable body of period cramp and possible food poison
- Wed, 21st = Upper = DONE, 15-min at noon and 27-min at night, yay!
- Thu, 22nd = Lower & Core = Only Core, 11-min
- Fri, 23rd = Upper = DONE, 45-min, yay!
- Sat, 24th = Lower & Core and Muscle Failure = DONE, 48 minutes doing lower & core workout and 10-min doing Muscle Failure (5-min Squat 45x, 5-min Crunches 80x)
- Sun, 25th = Upper and all 1-min tests

I decided to do Muscle Failure for Squat and replaced Lunges with Crunches as it seems to be much wiser choice to choose different muscle to do than same muscle :D

May Minutes: 499

0 187.5 375 562.5

750

SparkPoints: (41,068)
Fitness Minutes: (13,824)
Posts: 2,451
9/24/11 10:14 A

I had a lot going on this week and fell off the map.
Ready for the next challenge with no excuses!

SparkPoints: (5,077)
Fitness Minutes: (3,225)
Posts: 376
9/24/11 3:06 A

So I started out strong and was able to complete two of the three days for the area of the body you haven't worked out yet (lower body). Life got crazy and I am hoping to go out with a bang and finish the third exercise while focusing on the area I chose to moderate (upper body) for the next two days. I will try to do crunches until muscle failure (same as last week). Rest days at this point are no longer an issue; I hope to be able to be more consistent next week and not wait to the last minute. Essentially I am trying to be accountable to myself right now; and I'm succeeding at it.

Sat: lower body, upper body
Sun: upper body, muscle failure
Note: I also slacked on my cardio and only completed two of the three days I scheduled. Also, I intend to do three upper body exercises that work different muscles on each day; my form of moderation.

Update: Sat. Complete!
Update 2: Sun. Complete!


Edited by: CRYMENIA at: 9/25/2011 (15:37)

current weight: -0.4  under

5 2.5 0 -2.5

-5

SparkPoints: (20,166)
Fitness Minutes: (31,808)
Posts: 230
9/23/11 11:24 P

I am set to complete week 3 challenge. Upper body is my focus. I started following the 10 week plan in the book You Are Your Own Gym (YAYOG).

Monday, 9/19 - Lower body YAYOG
Tuesday, 9/20 - Rest
Wednesday, 9/21 - Upper body YAYOG
Thursday, 9/22 - Lower body & core YAYOG
Friday, 9/23 - Upper body with hand weights

1 minute muscle tests completed Wednesday & Friday (spaced out due to muscle soreness).
Crunches 36
Push-ups 7 (up from 4)
Plank 37 seconds ( down from 45 seconds - muscles sore prior to test)
Squats 30 (same)
Lunges 15 sets (down from 16. Sore muscles prior to test)

My plan for rest of week:
Saturday, 9/24 - Rest
Sunday, 9/25 - Upper body YAYOG

current weight: 156.0

166 158.25 150.5 142.75

135

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9/23/11 10:13 P

C#1 - I'll focus on my lower body, the least part I did in last two weeks
C#2 - Will do short workouts of my core after each C#1 workout, the most part I did in last two weeks
C#3 - I'll do all 1-min tests and Muscle Failure on squats and lunges

- Tue, 20th = Lower & Core = DONE, only 10 minutes of squats, lunges and crunches due to uncomfortable body of period cramp and possible food poison
- Wed, 21st = Upper = DONE, 15-min at noon and 27-min at night, yay!
- Thu, 22nd = Lower & Core = Only Core, 11-min
- Fri, 23rd = Upper = DONE, 45-min, yay!
- Sat, 24th = Lower & Core and Muscle Failure
- Sun, 25th = Upper and all 1-min tests

3-days long weekend, so will have more relax pace doing my exercises instead of rushing everything!

May Minutes: 499

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750

Posts: 4,813
9/23/11 5:01 P

Heidi: Nice improvement already! Good job!

current weight: 4.0  over

5 2.5 0 -2.5

-5

Posts: 72
9/23/11 4:41 P

My workouts have been balanced as far as time spent on each area, so I used muscle soreness to determine what I worked the hardest last week. My legs got the abbreviated workouts and I focused on my core and arms. Results from 1 min tests are below.

Crunches SL 15 Now 21
Modified pushups SL 10 Now 17
Plank SL 30 seconds Now 36 seconds
Squats SL 11 Now 14
Lunges SL 12(6 each leg) Now 14(7 each leg)

Cardio planned for tomorrow and a rest day on Sunday.

Have a nice weekend!

Pounds lost: 0.0

0 12.5 25 37.5

50

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Posts: 500
9/23/11 4:03 P

My workouts are quite balanced as I'm following a program.
Monday - Chest/Back + Core (75 minutes total)
Wednesday - Shoulders/Arms + Core (75 minutes total)
Friday - Legs/Back + Core (75 minutes total)

I'm going to redo the one minute tests tomorrow (Saturday)
Pushups -
Pullups -
Plank -
Crunches -
Lunges -
Squats -

current weight: 175.0

192 181.5 171 160.5

150

Posts: 99
9/23/11 1:49 P

Well, I'm not gong to make challenge three, but I'm not feeling guilty. I've had a stomach ick since Tuesday (not saying more because it would be way too TMI), along with TOM. Both are making my core the absolutely LAST thing I want to do.

Today, I'm actually sick enough to stay home from work (a rarity for me), and I went back to bed for five more hours of sleep. That's definitely my body telling me to take it easy, so I am.

However, none of that means I won't be raring along, ready to bring it on challenge four! I'm not out, just obeying the caution flags!

Posts: 2,650
9/23/11 8:30 A

My workouts have been pretty balanced. I am doing a 90 day program with a rotational schedule. This is my schedule for the week:
M: Legs
T: chest/back
W: core
H: ST rest day
F: Tabata (mixed cardio/ ST)
Sa: arms/shoulders; 1 hr hike
Su: ST rest day; 30 mins cardio; 3 mi. run


my re-test results: week 1 vs. week 3:
- crunches: 52 (wk 1) / 54 (wk 3)
- modified pushups: 30 (wk 1) / 36 (wk 3)
- modified plank: 30 seconds(wk 1) / 50 (wk 3)
- squats (without weights): 28 (wk 1) / 33 (wk 3)


Edited by: MUNCHIE718 at: 9/25/2011 (16:45)

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9/22/11 10:07 P

C#1 - I'll focus on my lower body, the least part I did in last two weeks
C#2 - Will do short workouts of my core after each C#1 workout, the most part I did in last two weeks
C#3 - I'll do all 1-min tests and Muscle Failure on squats and lunges

- Tue, 20th = Lower & Core = DONE, only 10 minutes of squats, lunges and crunches due to uncomfortable body of period cramp and possible food poison
- Wed, 21st = Upper = DONE, 15-min at noon and 27-min at night, yay!
- Thu, 22nd = Lower & Core = Only Core, 11-min at mid-morning, not Lower, huhu.
- Fri, 23rd = Upper
- Sat, 24th = Lower & Core and Muscle Failure
- Sun, 25th = Upper and all 1-min tests

I think my stomach is not getting better, into the fourth day of grumbling, washing-machine-cycling-process, lots of fluidy no #2 (which I'm still not sure what's in English but I call it cherries berries, a nickname for the actual Bahasa Malaysia words, haha). So, either I stop all together any exercises till I'm getting better or do very, very light, no-weight exercises to avoid getting puny muscles too soon!

May Minutes: 499

0 187.5 375 562.5

750

Posts: 274
9/22/11 9:45 P

After recovering last week from the demo derby, I'm ready to get back at it.

1. 3 workouts on the area of your body you have been spending the least amount of time on.
Arms
2. followed by an abbreviated workout on the area of your body that you have been spending the most time on.
Legs
3. test how many of each strength exercise you and can do in one minute, or test how many of two of the exercises you can do before reaching muscle failure.
I'll work on that this weekend.

Pounds lost: 8.0

0 7.5 15 22.5

30

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9/22/11 9:39 A

Okay, I get it. I need to stop feeling sorry for myself - no, not in the workout department, but in the life department. I've been letting my focus shift to other things, most of which are currently out of my control. So, today, I take control.
1. 3 workouts on the area of your body you have been spending the least amount of time on.
Core.
2. followed by an abbreviated workout on the area of your body that you have been spending the most time on.
Arms
3. test how many of each strength exercise you and can do in one minute, or test how many of two of the exercises you can do before reaching muscle failure.
I'll do that this weekend.

current weight: -2.7  under

5 2.5 0 -2.5

-5

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9/21/11 7:26 P

C#1 - I'll focus on my lower body, the least part I did in last two weeks
C#2 - Will do short workouts of my core after each C#1 workout, the most part I did in last two weeks
C#3 - I'll do all 1-min tests and Muscle Failure on squats and lunges

- Tue, 20th = Lower & Core = DONE, only 10 minutes of squats, lunges and crunches due to uncomfortable body of period cramp and possible food poison
- Wed, 21st = Upper = DONE, 15-min at noon and 27-min at night, yay!
- Thu, 22nd = Lower & Core
- Fri, 23rd = Upper
- Sat, 24th = Lower & Core and Muscle Failure
- Sun, 25th = Upper and all 1-min tests

Wednesday night, did a sandwich workout, combining upper body workout with dumbbells and jump rope 1-min (140x) as the upper bread, two more in the middle and the bottom bread. Jump rope in 1 minute till I felt my arms wanted to pop out from their sockets before stopping, just to get that 140x, really felt the burnt, yeah, baby, yeah!

May Minutes: 499

0 187.5 375 562.5

750

Posts: 125
9/21/11 2:20 P

Last week I was fairly balanced in my workouts - 2 upper body, 2 core and 2 lower body. So this week I am going to mirror last week, but upping weights / adding weights on the 'easy' exercises.

current weight: 151.0

158 150.5 143 135.5

128

Posts: 981
9/21/11 11:17 A

Looks like I may have to restart...at least this week. I have been told to stay away from heavy workouts until the effects from my car accident have waned...or at least the swelling goes down

But I won't throw in the towel!

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9/21/11 12:01 A

I messed up my weekends very badly.. anyway here is my plan for this week.

#1 - I'll focus on my core, the least part I did in last two weeks
#2 - Will do short workouts of my upper after each C#1 workout, the most part I did in last two weeks
#3 - I'll do all 1-min tests and Muscle Failure on squats, lunges, pushups and plank

- Tue, 20th = Core = DONE
- Wed, 21st = Lower and back = DONE
- Thu, 22nd = Upper and Core = DONE
- Fri, 23rd = Lower and back= DONE
- Sat, 24th = Upper and core and Muscle Failure = failed
- Sun, 25th = Lower and back and all 1-min tests = failed

Edited by: USAINI at: 9/27/2011 (23:08)

current weight: 187.6

187.6 175.7 163.8 151.9

140

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9/20/11 11:32 P

Here's the link to my Third Week Challenge blog:

www.sparkpeople.com/mypage_public_journal.
asp?id=Sharon10002


Edited by: SHARON10002 at: 9/20/2011 (23:33)

Pounds lost: 2.0

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11

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9/20/11 8:45 P

C#1 - I'll focus on my lower body, the least part I did in last two weeks
C#2 - Will do short workouts of my core after each C#1 workout, the most part I did in last two weeks
C#3 - I'll do all 1-min tests and Muscle Failure on squats and lunges

- Tue, 20th = Lower & Core = DONE, only 10 minutes of squats, lunges and crunches due to uncomfortable body of period cramp and possible food poison
- Wed, 21st = Upper
- Thu, 22nd = Lower & Core
- Fri, 23rd = Upper
- Sat, 24th = Lower & Core and Muscle Failure
- Sun, 25th = Upper and all 1-min tests

This week, I plan to do average 20 minutes per strength workout day (Tuesday to Sun) :D

May Minutes: 499

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750

Posts: 9,149
9/20/11 8:45 P

1. 3 workouts on the area of your body you have been spending the least amount of time on:

Even though I've been running 4 times a week (training for my first half marathon), I haven't done any strength training, only upper body. So, I have to focus on working on legs, but not overdoing it.

2. followed by an abbreviated workout:
I will work on abs & a little bit of arms

3. Need to see which of the 1 minute exercises I will retest. Think I might choose the crunches.

current weight: 124.6

128 123.5 119 114.5

110

Posts: 1,053
9/20/11 8:33 P

1. 3 workouts on the area of your body you have been spending the least amount of time on.
I've been focused on my arms, so i'm going to work on legs. I started today, I did leg presses for the first time in a long time, still got it 100lbs! Lower body today thurs and saturday

2. followed by an abbreviated workout
I will work on stomach, had c-section 6 months ago so still taking this area slower Today/Wednesday/Friday

3. Going to re-test Saturday night on how many I can do in one minute.

Pounds lost: 73.0

0 25 50 75

100

Posts: 2,914
9/20/11 2:59 P

Over did. . . cant say anything being I was ill two days

Under did. . . most everything so kicking it into high gear this week.

Will redo all 1 min tests at the end of the week!

Pounds lost: 0.0

0 2.5 5 7.5

10

Posts: 1,177
9/20/11 2:00 P

1) Least worked area: Abs, so look out belly get ready to burn!
2) legs and arms are most worked so I will go easy on them.
3) I am going to do the 1 minuted baseline tests again. My arms are tired from ST yesterday and some are work in the bootcamp video I did after running this morning. I will JUST DO IT!

current weight: 254.8

322 291.5 261 230.5

200

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9/20/11 1:48 P

Challenge accepted; will blog soon!!

current weight: 276.0

295 261.25 227.5 193.75

160

Posts: 3,362
9/20/11 1:01 P

Right now I'm sitting on the sideline with an ankle injury, feeling pretty sorry for myself. No boot camp, no kick boxing, no running. Yesterday I took this to mean that it's okay to lay on the couch with a book, a pot of coffee & a giant Hershey bar.

Today I see it's the universe telling me to hit my core twice as hard & work those arms too.

1. 3 workouts on the area of your body you have been spending the least amount of time on.
I will do three! ab workouts. I can hit that belly for at least 30 minutes at a time.

2. followed by an abbreviated workout on the area of your body that you have been spending the most time on.
Will work on finding easy, non-flexing leg workout

3. test how many of each strength exercise you and can do in one minute, or test how many of two of the exercises you can do before reaching muscle failure.
Will do!

current weight: 207.0

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180

Posts: 543
9/20/11 9:34 A

I neglected my core last week and over did my legs so those will be my two areas this week. The core is really where I want to see a change too.

Posts: 405
9/20/11 7:55 A

1. 3 workouts on the area of your body you have been spending the least amount of time on. My core - DONE

2. followed by an abbreviated workout on the area of your body that you have been spending the most time on.
Lower body - DONE

3. test how many of each strength exercise you and can do in one minute, or test how many of two of the exercises you can do before reaching muscle failure.
I will do the muscle failure challenge with planks and crunches - DONE

Edited by: MAHI1979 at: 9/25/2011 (15:49)

Posts: 166
9/20/11 1:05 A

I have been trying to be as all around as possible so I think I am going to try to do the exercises I cring when I see them on the list. HATE wall squats. Dislike the plank. Not crazy about those lunges. Still babying my quads right now after some muscle pulls but going to do my best.

SparkPoints: (62,935)
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9/19/11 11:32 P

My plan for Week 3 Challenge, WooHoo!
C#1 - I'll focus on my lower body, the least part I did in last two weeks
C#2 - Will do short workouts of my core after each C#1 workout, the most part I did in last two weeks
C#3 - I'll do all 1-min tests and Muscle Failure on squats and lunges

- Tue, 20th = Lower & Core
- Wed, 21st = Upper
- Thu, 22nd = Lower & Core
- Fri, 23rd = Upper
- Sat, 24th = Lower & Core and Muscle Failure
- Sun, 25th = Upper and all 1-min tests

Everyone, Good Luck and Have a Great, Fun time with Week Three!

May Minutes: 499

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750

Posts: 199
9/19/11 10:30 P

1. 3 workouts on the area of your body you have been spending the least amount of time on. Core
2. followed by an abbreviated workout on the area of your body that you have been spending the most time on. Upper Body
3. test how many of each strength exercise you and can do in one minute, or test how many of two of the exercises you can do before reaching muscle failure.

You have until Sunday night when you pass out.

Posts: 318
9/19/11 10:16 P

I have focused on total body workouts when doing strength training, so as to improve all of my body, but I know that women don’t have upper body strength like they do lower body, so with that being said …

1. Three (3) workouts on the area of your body you have been spending the least amount of time on.

Arms/shoulders/chest/back (upper body)

2. An abbreviated workout on the area of your body that you have been spending the most time on.

Quads/hamstrings, etc. (lower body)

3. Test how many of each strength exercise you and can do in one minute, or test how many of two of the exercises you can do before reaching muscle failure.

I was surprised for fast a minute went and that I have worked hard enough to make ALL of my numbers go up!

modified pushups = 28 (previously 27)
plank = 1 minute (previously 43 seconds)
crunches = 38 (previously 36)
lunges = 15 sets (previously 13 sets)
squats = 33 (previously 25)
pullups = still too embarrased to give it a shot at the gym infront of other people :(
Before/during photos are submitted the team huddle. CHECK

I am a force to be reckoned with. Period.



Edited by: LINDSEYK1721 at: 9/21/2011 (14:33)

current weight: 160.9

174 168 162 156

150

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9/19/11 9:02 P

Week three plan posted on my blog:)
This looks like a fun week LOL

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9/19/11 8:44 P

1. NEED to work abs/core!
2. The rest of my bod has been equally worked out (I suprise myself here). So I plan to really dig in and focus on my core and make the time, everything else comes second.
3. I plan on doing plank and push ups (on toes) to failure. It feels good to get all wobble-dy, and since I did plank to failure in week two I really want to one up myself this week.

current weight: 193.4

205 186.25 167.5 148.75

130

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9/19/11 8:29 P

Is it wierd for me to say that I have been looking forward to Yooves posting another challenge like a kid looking for Santa on Christmas morning??! Thanks Yoovie this is perfect!
1. 3 workouts on the area of your body you have been spending the least amount of time on.
Looking at the last few weeks, I'd say I have neglected the heck out of my core, so that's where my focus will be this week.
2. followed by an abbreviated workout on the area of your body that you have been spending the most time on.
This is going to be all about my legs and bootay. Nothing is sexier than curves that are properly formed not lumpy and bumpy so my condensed or abbreviated workouts will continue to focus on these areas.

3. test how many of each strength exercise you and can do in one minute, or test how many of two of the exercises you can do before reaching muscle failure.
I am choosing to do the one minute challenges again so that I can gauge my progression.

current weight: 170.0

185 172.5 160 147.5

135

Posts: 320
9/19/11 7:22 P

1. 3 workouts on the area of your body you have been spending the least amount of time on.
* This week it was upper body with increased weights
2. followed by an abbreviated workout on the area of your body that you have been
spending the most time on.
*this week core and lower body
3. test how many of each strength exercise you and can do in one minute, or test how many
of two of the exercises you can do before reaching muscle failure.
*Done! tested how many of each I could do in a minute and maxed out on the plank at 61
secs (slippery hands do not help!)

I CAN'T WAIT FOR THIS WEEKS CHALLENGE! KEEP PUSHING EVERYONE!

Edited by: WANDERINGGIRL at: 9/25/2011 (21:24)

Posts: 568
9/19/11 6:51 P

I blogged about my success. Triceps, coreplan to quads, hip flexors, calves were a focus 1 day last week; then sick sick sick. I am still not feeling well but plan to walk for 45 minutes, do lunges and active stretching to keep my hips limber- they tend to get very stiff, which effects my lower back. If I am still feeling energetic after that, I will head to the gym for biceps, chest and the elliptical.

Wednesday will be a gym day and I want to research ST for hips and midsection.



1. 3 workouts on the area of your body you have been spending the least amount of time on.
2. followed by an abbreviated workout on the area of your body that you have been spending the most time on.
3. test how many of each strength exercise you and can do in one minute, or test how many of two of the exercises you can do before reaching muscle failure.

You have until Sunday night when you pass out.

Make each other proud.
Cheer each other on.
Brag.
Submit proof.
Revel in the pain.
Take days off between workouts.
Use those rest days for cardio or flex training.
You're an athlete, no matter how big or small that number is on the scale.
You're an athlete, in training, and you have an obligation to do what is good for your body.
Drink water.
Eat smart and beautifully.
Put in the sweaty painful effort and receive obvious results.
Its simple math.

TIme to jump in.
TIme to do you proud.
TIme to make it right

Pounds lost: 0.0

0 12.5 25 37.5

50

Posts: 43
9/19/11 6:19 P

My week 2 was a fail. I got a good core and arm workout in but that was it. I tweaked my back at work on tues and ended up sick on friday thru the weekend. Feeling better today so I'm back at it starting tomorrow.

current weight: 160.0

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140

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9/19/11 5:23 P

Yay! Week 3!

I posted a basic game plan for the week, all I can say is legslegslegs.
www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=4493353

Have an awesome week everyone

Posts: 563
9/19/11 5:17 P

Alright!! I was successful in last weeks challenge - this weeks is less about getting it done and done well within a time frame and more about not neglecting any body parts (why does that sound dirty).

1. 3 workouts on the area of your body you have been spending the least amount of time on.

My butt gets the least training so here we go!
Tues = Full body challenge + extra butt workout! Abbreviated = 4 sets - 2 triceps, 2 biceps.
Thurs = Core Extreme + extra butt workout! Abbreviated = 4 sets - Hammer, concentrated, flys & one more with dumbbells.
Sat = Legs + extra butt workout! Abbreviated = 4 sets - 2 triceps, 2 biceps.
Sun = Tests - 1 min scores, muscle failure - squats and sit-ups.

2. followed by an abbreviated workout on the area of your body that you have been spending the most time on.

My arms have been getting thoroughly worked out so they will be my abbreviated workout this week!
Tues = Abbreviated = 4 sets - 2 triceps, 2 biceps.
Thurs = Abbreviated = 4 sets - Hammer, concentrated, flys & tricep kickbacks all with dumbbells.
Sat = Abbreviated = 4 sets - 2 triceps, 2 biceps.

3. test how many of each strength exercise you and can do in one minute, or test how many of two of the exercises you can do before reaching muscle failure.

I am gonna attempt BOTH of these. I will test my one minute scores and test squats and sit-ups to muscle failure as my workout on Sunday.

Yeehaa here we gooooooo!!

Edited by: ANAJAK at: 9/19/2011 (17:22)

current weight: 173.0

173 168.25 163.5 158.75

154

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9/19/11 5:03 P

PMP Challenge #3!!

1. 3 workouts on the area of your body you have been spending the least amount of time on. Complete all three. Tell yourself that you are going to complete all three. AND NOT HALF-ASSED!
*-* Is it coincidental that my neglected area is the ‘half’ that contains the ‘ass’?? Yessir, this week’s ode to neglect will focus on the legs and butt. I run and have been prepping for a race (done 9/18, personal best 5K!) so have been absolutely avoiding any leg workouts for the past few weeks…..but no more!

2. Followed by an abbreviated workout on the area of your body that you have been spending the most time on. ABBREVIATED, so you don’t have to go back to square one.
*-* Looks like I pretty evenly work my upper body, so not sure what to choose here…. maybe I’ll make up a quick circuit that hits all upper body? Or maybe I’ll do a quick core workout after each of my leg workouts and still do my other upper body workouts on alternate days to legs….. More to come on this, once I plan my week out.

3. Test how many of each strength exercise you can do in one minute, or test how many of 2 of the exercises you can do before reaching muscle failure.
*-* I'm going to test muscle failure on pushups and full situps


Rock on everybody!!

6 Days until:  Race Weekend HM

50 37 25 12

0

Posts: 521
9/19/11 4:27 P

Posted!!
www.sparkpeople.com/mypage_public_journal.
asp?id=MSPRIS3

Will follow up on Sunday (or Monday - depends on if how whipped I am!) with stats!

Pounds lost: 3.8

0 5.25 10.5 15.75

21

Posts: 4,813
9/19/11 4:01 P

1. 3 workouts on the area of your body you have been spending the least amount of time on.
Looking at least weeks, seems to be upper body.

2. followed by an abbreviated workout on the area of your body that you have been spending the most time on.
For me, this is lower body.

9/19 upper body 20 minutes (last week I only did 16 minutes each time on upper body) and did do a 100 modified pushups in three sets
9/20 20 minutes core
9/21 20 minutes lower
9/22 20 minutes upper
(At least I am now getting better at doing 20 minutes at one time.)

3. test how many of each strength exercise you and can do in one minute, or test how many of two of the exercises you can do before reaching muscle failure.

Modified pushups: Managed to eek out 50 in one minute (even to exhaustion, I never make it past one minute, so far.)
pullups
modified plank 40 seconds
crunches 34 in one minute
squats


Edited by: SKIRNIR at: 9/22/2011 (22:48)

current weight: 4.0  over

5 2.5 0 -2.5

-5

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9/19/11 2:36 P

I've been concentrating on my core and lower so I guess it's time to pay more attention to the upper - starting now. Thanks for the reminder

May Minutes: 2,400

0 840 1680 2520

3360

Posts: 2,544
9/19/11 2:18 P

On it! Plan is here: www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=4493045

Pounds lost: 0.6

0 2.875 5.75 8.625

11.5

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Posts: 2,172
9/19/11 2:17 P

WooHOO! I am so proud to say I made it through week 2! I didn't completely hit goal, but that's because I completely forgot about the step kids coming this weekend. Next time, I will plan ahead!

Week 3 challenge is great because I was just thinking how I've been slacking in one area! Thanks Yoovie!

1. 3 workouts on the area of your body you have been spending the least amount of time on.
--My core and the area that absolutely needs the most work. Already penciled the workouts into my calendar.

2. followed by an abbreviated workout on the area of your body that you have been spending the most time on.
-- I have been spending most time with my arms, and in fact did a full arm workout this morning... so this will be my abbreviated workout. Rest of the week will be limited arms.

3. test how many of each strength exercise you and can do in one minute, or test how many of two of the exercises you can do before reaching muscle failure.
-- Going to do this on Sunday. I will redo the one minutes.

Pounds lost: 1.4

0 3.75 7.5 11.25

15

Posts: 519
9/19/11 2:16 P

Thanks, lady. I needed this.

I was so excited for the challenge to start, and then it started at a time I was too busy falling down a rabbit hole.

I'm on it. Thank you.

SparkPoints: (64,338)
Fitness Minutes: (65,976)
Posts: 15,549
9/19/11 1:46 P

Ok, look... we are going into our third week of this challenge, and its highliy possible that a lot of people that want to do this challenge, are still dragging their feet or scared to start for real, or reluctant to actually push themselves. So we have got to start THIS week, ok? If you jump in NOW, you still have ample time to make the difference you want to make, to start the cycle of changing for the better.

Im not asking you to turn your life inside out, to cut out all your fun time and replace with with exercise, not by any means (puhlease do you know who you are talking to? I do drunk squats while holding a beer in a bar bathroom at 4 am).

What I AM asking you to do is aim very high, very very high, so that if you cant reach where you are aiming, you will still land way further than if you set some mediocre goal.

Is mediocre sexy? Is it fiery? Is it full of passion and life? Or is it tepid, lukewarm water...

Its flacid!

Here's how to not be limp this week...


1. Check your workouts from the last 2 weeks and find the one area of your body (upper/lower/core) that you worked on the LEAST or NOT AT ALL. This area needs to be in the forefront of your mind this week. This is the one that gets all the attention, all the pain and all the glory. Schedule 3 workouts for this area of your body between now and Sunday night. Complete all three. Tell yourself that you are going to complete all three. AND NOT HALF-ASSED!

2. Check your workouts from the last two weeks and find the one ares of your body that you have been concentrating on THE MOST. Try to work an abbreviated workout for that area in after each of your workouts in #1 above. ABBREVIATED, so you dont have to go back to square one.

3. ReDo ALL your one-minute tests for the body weight exercises that you did in week one OR choose two of the following to test how many reps/seconds you can do them until you reach muscle failure.

pushups
pullups
plank
crunches
situps
lunges
squats

~~~ recap ~~~

1. 3 workouts on the area of your body you have been spending the least amount of time on.
2. followed by an abbreviated workout on the area of your body that you have been spending the most time on.
3. test how many of each strength exercise you and can do in one minute, or test how many of two of the exercises you can do before reaching muscle failure.

You have until Sunday night when you pass out.

Make each other proud.
Cheer each other on.
Brag.
Submit proof.
Revel in the pain.
Take days off between workouts.
Use those rest days for cardio or flex training.
You're an athlete, no matter how big or small that number is on the scale.
You're an athlete, in training, and you have an obligation to do what is good for your body.
Drink water.
Eat smart and beautifully.
Put in the sweaty painful effort and receive obvious results.
Its simple math.

TIme to jump in.
TIme to do you proud.
TIme to make it right.

current weight: 155.0

260 233.75 207.5 181.25

155