Posts: 3,238
11/21/09 5:54 P

I did a quick work out from home today with the barbell. I did wide grip bb curl, close grip bb curl. Upward rows and shoulder press.

Posts: 3,238
11/20/09 7:12 P

I didn't get a chance to go to the gym today, or yesterday, but yesterday I did 1 hour on the elliptical at home. I think I'm down another pound, hopefully it's not water

Posts: 426
11/20/09 11:06 A

As I posted in the other thread, my strength training is nearly complete. Just need to get the last two exercises of my lower body endurance workout in then I'll be done.

Posts: 208
11/18/09 1:24 P

Little bit of strength and cardio. On Sunday, Gary and I went for a 10 mile bike ride on dirt trails. Some trail were flat (like a dirt/gravel road), other part of the trail was like a bike track. mud, hilly, puddles. I love that part.

current weight: 169.0

169 159.25 149.5 139.75

130

Posts: 3,238
11/16/09 7:25 P

i got my cardio in today, 45 min on elliptical and 20 on treadmill. I really had to force myself to do it.

Posts: 3,238
11/16/09 10:03 A

HAPPY BIRTHDAY STINGO!!! Hope it's light beer :)

Posts: 426
11/16/09 8:34 A

After a long birthday weekend, which started out with my birthday beer dinner, followed by a beer tasting the next day, I'm ready to start work on getting my weight back down. I've not missed a workout though, having gone this morning for upper body strength.

Posts: 3,238
11/15/09 6:27 P

Did chest/back today, then took the dogs for a walk at the dog part.

Posts: 3,238
11/14/09 7:43 P

Well, bad me, I did not go to the gym as planned. I will go tomorrow.

Posts: 3,238
11/13/09 8:26 P

I made it to the gym, did 45 on the elliptical and 15 on the treadmill. Ate good today too.

Posts: 3,238
11/13/09 11:18 A

I wonder how I would do, I've only taken 3 spinning classes, and it's been a long while. My gym has the classes, but the timing is not good.

I'm going later to do chest/back and hopefully some cardio. I would like to start doing more core training, I will plan a day starting Monday for just core with no free weights.

Posts: 426
11/11/09 5:48 P

I wasn't a slacker either - got to spinning and did ok, for not having been on a bike in a while.

Posts: 3,238
11/11/09 4:51 P

I had another great workout today, did Shoulders/tris and biceps. Did 5 exercises for shoulders, 3 for biceps and 5 for triceps.

So far I went to the gym everyday, I'm proud of myself - I wasn't a slacker!

Posts: 3,238
11/11/09 4:46 P

Hi Stingo, did you get to your spinning class?

Posts: 426
11/11/09 8:40 A

Good work. I have the day off so am contemplating going to spinning class later this morning.

Posts: 3,238
11/10/09 7:37 P

I had a great cardio workout tonight, did 30 min on elliptical and HIIT on treadmill for 30 minutes.

Posts: 3,238
11/2/09 7:51 P

I did lower body tonight, Sumo squats, reg. squats, lunges, Leg extensions, hamstring curls, machine and ball, ball crunches and crunches with twist and captain chair crunches. Phew! I did good today.

Posts: 426
11/2/09 9:44 A

I did a quick Lower Body Endurance workout on Saturday - and by quick I mean I subbed in bilateral exercises for unilaterals - e.g., front squats instead of Bulgarian split squats.

Posts: 3,238
11/1/09 7:31 P

Hello team

I did Chest/Back today, pretty good work out, but it could of been better. Was short on time.

Posts: 3,238
10/22/09 8:59 P

Ooch,

I did chest/back, but didn't get a great workout like I wanted to. I went in with out a plan, worse thing to do. I forgot 1/2 the things I wanted to do.

And I still have not tried kettleballs, I spoke with the gym owner, they may consider getting them.

Posts: 426
10/22/09 10:54 A

What I said before about not having DOMS in the lower body? I lied.

Posts: 426
10/21/09 8:24 P

Get your cardio with kettlebells, barbell complexes and boot camp style training.

Posts: 3,238
10/21/09 8:21 P

Sounds pretty painful, I'm glad your able to get back your workouts and doing better.

i got to get in 60 min on the dreadmill. 60 min on any cardio machine will always be a challenge to me, Cardio is not my favorite.

Posts: 426
10/21/09 10:16 A

Returned to the gym after just over a week's hiatus. I'd pulled a muscle just above my left knee, and it was my regularly scheduled rest week. Feels good to be back, though I've got some noticeable DOMS in my upper body, the lower body (so far) feels fine. (I've had one workout for each this week so far.)

Did challenge myself though, by using a 20kg kettlebell for the Turkish Getups.

Edited by: STINGO at: 10/21/2009 (10:17)

Posts: 3,238
10/20/09 8:21 P

Good workout today, wasn't going to go, was not feeling so great - but glad I did. I have to remember that next time I want to wimp out. Did 3 exercises for biceps, 3 sets each of alt bicep curls, hammer curls and wide grip barbell curls. 4 exercises for triceps 3 sets each of straight leg dips, skull crushers, tri pushdowns and kickbacks. 5 exercises for shoulders, 3 sets each of front and lat raises barbell upward rows, shoulder presses and bent over lat raises. I'm feeling it! Great feeling :)

Posts: 3,238
10/3/09 8:59 P

I did go to the gym yesterday morning at 6:30 Am, I did a pretty good workout. I feel the same way, if I stop going, I will lose all my gains and possibly my motivation. I wanted to go today, but I had company that stayed the night. Question, I was doing upper body 3 exercised for each body part on Monday, lower body mid week and end week upper body, 3 exercises each body part but different exercises to hit different muscle fibers. I'm not sure if I want to do push/pull or do maybe a 4 day split. What do you do?

Posts: 426
10/2/09 8:21 A

Sounds like a plan. You don't need to go all out at the gym, but it's a really good idea to keep in the habit of GOING to the gym.

Posts: 3,238
10/1/09 8:43 P

I haven't done much this week, I had a cardiologist appt today, and I have to have an ultrasound and a stress test. He asked me to take it easy until I get my results. I'm still going to lift and do cardio, but I will keep it on the lighter side. I'm hoping I don't lose too much strength. I have Mitro valve prolapse, which I knew, no big deal, but he also found a slight heart murmur. Probably no big deal. He is more concerned that I had an SVT incident at the gym a couple of weeks ago, it's something electrical with the heart that makes your resting heart rate race.

I can't wait for the green light!

Posts: 3,238
9/28/09 7:33 P

I'm sure it's just me, but I copied and pasted the link including the dl, and didn't work. I agree, my appearance will be important - I better start getting myself in shape soon!

Posts: 426
9/27/09 8:37 A

This is why working out in a gym is a good thing - if you always work out at home you'll always be the best person in the gym.

Here's a video of a kettlebell swing:
http://www.youtube.com/watch?v=_h1QcHTkwdI
I prefer kettlebells, but dumbbells work too.

As for getting a cert, go for it - your best advertisement for it is your own body, as that's how people will judge your knowledge.

Edited to add - the dI on the line by itself should be with the youtube link, so be sure to add it when you paste the link into your browser.

Edited by: STINGO at: 9/27/2009 (08:38)

Posts: 3,238
9/26/09 8:12 P

I'm going to try the swing, I will see if one of the demonstrators can demonstrate it to me. I want to make sure I have proper form, don't want to hurt my back. The owner, who trained me Friday lifts very different than I'm use too. He is hugh, muscles coming out of muscles, like you would see in a magazine. I feel like I'm learning all over again. I'm considering taking an on line personal training course on line, I would love to work in a gym, I just need to get some confidence in myself. It looks like a hard study.

Posts: 426
9/25/09 11:37 A

Yeah I've done some of the New Rules of Lifting (Alwyn Cosgrove's) workouts, and met Mr Schuler at a conference in May. Nice guy. The present workout though is based on a template given me by my nutritionist, Alan Aragon. I selected the exercises.

Swings (Kettlebell or Dumbbell) start with the weight between your legs - in a stance almost as you would be when you started a deadlift. You then come up, using your hips to generate the power needed to bring the weight up to eye level. It's normal when starting on this exercise to use your arms, but they really act solely to give the weight direction - it's your hips and back that provide the energy to move the weight. You then let the weight have a controlled fall back to your starting position. It's a great exercise for getting your heart rate up that's for sure.

And as for happy hour, I'm especially looking forward to it, as it will be Oktoberfest at a local restaurant. Prost!

Edited by: STINGO at: 9/25/2009 (11:41)

Posts: 3,238
9/25/09 10:38 A

Well first of all, enjoy happy hour! :)

Sounds like a great workout, some of the exercises reminds me of Lou Schullers workouts. I followed one of his programs. What is a swing?

I went to the gym this morning at 6:30 after I took my daughter to the bus. I am so not a morning person, but I figured I need to get my cardio out of the way to do my training tonight. Did 30 min on dreadmill and 30 on elliptical. When done, did Ball crunches, Side to Side with Med Ball and I don't know what they are called, but back to back with a partner passing the med ball.

Keep up the good work and have a drink for me! :)

Posts: 426
9/25/09 8:32 A

Great - I for my part actually got up a lot earlier and did my workout this morning! (Of course, the fact that I did so so I could get to happy hour sooner is beside the point... :)) Today was lower body endurance (2 sets of 12-15 reps) which is the most difficult of the four strength workouts I do:

Deadlift
Single Leg Romanian Deadlift
Bulgarian Split Squat
V-ups
Swings
Side Planks
Cable Twist

I haz a tired.

Posts: 3,238
9/24/09 8:38 P

Thanks :) I'm going to give it my all!

Posts: 426
9/24/09 12:24 A

Awesome - now that's rising to the challenge indeed. :)

Posts: 3,238
9/23/09 8:13 P

Today I worked shoulders and some biceps. Turns out I'm starting fresh on Friday. I joined a new gym, the first hour I was there I learned more than I did than the gym I'm currently go to for over 1-1/2 years. the owner of the gym himself is training me. So, I will have an new training schedule on Friday, I'm so excited! I can't believe he is offering to help me with out a fee. He gave me an evaluation tonight and said I have good muscle tone and strength. I needed this, because I was really loosing my drive, now this gives me something to look forward too, and more belief in myself.

So, I will post my new workout on Friday.

Posts: 426
9/22/09 2:16 P

What exercises are you planning to do?

Posts: 3,238
9/22/09 1:54 P

I'm off to the gym later, will do upper body 2 times a week, lower (try to) 2 times a week. Cardio I'm trying for 3 to 4 times.

Posts: 426
9/22/09 8:36 A

Had mine selected for me - using alternate weights for exercises I usually do. That is - yesterday I used kettlebells for tricep extensions rather than the cable machine. Also used them for bicep curls. I will continue to make these changes as it adds some variation to the routine.

Edited by: STINGO at: 9/22/2009 (14:15)

Posts: 426
9/18/09 12:18 A

To be honest, I'm not sure - I already do strength training 4x a week, so perhaps switching exercises around might be an idea. I'll think on it more though and should be ready for Monday also.

Posts: 3,238
9/17/09 8:50 P

Thank you for posting a challenge, I'm in. I will work up a new routine and post it starting Monday. What will you be doing?

Posts: 426
9/17/09 12:17 P

Since there seems to be a want of challenges of late, I thought I'd suggest one:

If you don't already do any sort of strength training, give it a shot - you might like it.

If you already are strength training - try a new routine or exercise you've not done before. For example - if you're currently doing endurance (high rep/lower weight) workouts, try doing a low rep (low rep/higher weight) routine instead. Or, if you're doing push-ups in your current routine, try switching in a barbell or dumbbell bench press.

Feel free to post any comments/questions/goals.

Edited by: STINGO at: 10/1/2009 (13:53)