Workout Check-In Thread

I remember benedictveritas asking if people could help him out with keeping on track for this workout.

I thought "heck, i need that, too." So I thought if I came into this thread and checked in after every work-out, I'd also see all the folks who were kicking my butt at keeping on schedule. so...

I'm Mitchell, I'm trying to do a M-W-F workout schedule with the NerdFitness Beginner Bodyweight Routine , and I'm terrible at keeping schedules.

Check in!

got mine done for the day ))

Does Squadron PT count? It was rough today LOL

I was wondering how long before a thread like this popped up!

Im in too!

I'm in! Also, If you have a smart phone, I highly recommend the MyFitnessPal app. You can use it to track your macronutrient data as well as your workouts while encouraging each other socially. It's a cool and helpful app.

My Schedule:

Mon. Chest/Biceps

Tues. Back/Triceps

Wed. Cardio (Running, Martial Arts, etc)

Thurs. Shoulders/Traps

Fri. Legs/Abs

Sat. Cardio

Sun. Rest

3 exercises per muscle group starting with large movements to small with 45 seconds rest between sets. 4 sets, last set to failure.

Eat 6 meals a day. 3000 calories/day. 30-40g Protein with every meal. Most of my carbs in the morning and afternoon, with very little at night.

So far, I'm up to 230 lbs with 16% body fat. I want to gain 10 more lbs and get my body fat down to at least 12%.

I'm in, I started my schedule last week funnily enough so not too far ahead.

I'm doing a 5 day per week cycle... 3 days of cardio, 2 of strength. I'm hoping to incorporate 1 session of martial arts (including Shinkendo and Aikido) as well, if the guy who runs the classes ever actually gets back to me.

Got my cardio done today.

I'm halfway in, some upper body weights, light abs and 10 mmin on the ellliptical today. First time in a week after a slight injury, going kinda easy.

tzb wrote: I'm in, I started my schedule last week funnily enough so not too far ahead.

I'm doing a 5 day per week cycle... 3 days of cardio, 2 of strength. I'm hoping to incorporate 1 session of martial arts (including Shinkendo and Aikido) as well, if the guy who runs the classes ever actually gets back to me.

Got my cardio done today.

For Martial Arts training at home, may I suggest Master Chong's YouTube channel for an excellent video series on taekwondo forms using the old Palgwe patterns rather than the modern ones. The Palgwe Poomsae were based on Japanese Kata and Chinese Kung Fu. I like them for foundational exercise and moving meditation far better than the current accepted Taekwondo curriculum. Here is a link to the Red belt form which is an advanced form. You can search through his channel for lower forms all the way to white. His introduction videos to each belt gives excellent insight to what core lessons should be focused on at each belt level. My uncle, Tom Tehonica, is a good friend of Master Chong and also my Grandmaster. Together they are leading the American Taekowndo Team to the Gold in the upcoming Olympics. My uncle also trains the US Army Mountain Rangers in hand-to-hand combat.

I hope these help!

The link: https://www.youtube.com/watch?v=9O2MmjG02g0

Did S2 today, and S1+ cardio yesterday.

I'll use a nomenclutre of S1,S2,W1,W2,W3 to represent my two types of summer workout, and three types of winter workout. My gym is in my garage and has no aircon, so in summer it gets too hot to do too much. Its one of those Total Gym machines for S1, and just dumbell's hitting shoulders for S2. I use a free weight 3 day split in winter because I can spend more time and effort in my 'gym'.

I'm experimenting with bringing dairy back into my diet and I must say I think it's improved results a lot (pity it gives m a bit of dermatitis).

Did mine yesterday and gonna get my next one in tomorrow. Yesterday consisted of:

1. Swissball Jackknife
2A. Single-leg Barbell Straight-leg Deadlift
2B. Barbell Row
3A. Barbell Squat
3B. Barbell Bench Press
4. Stationary Bike (10 minutes)

Tomorrow, I'm doing the following:

1. Static Back Extensions (60 sec hold)
2A. Barbell Split Squat
2B. Wide-Grip Lat Pulldown
3A. Barbell Deadlift
3B. Shoulder Press (or Lateral Raise)
4. One set each of the following with no rest; 3 rounds
a. Bodyweight jump squat (20 sec)
b. Bodyweight squat (20 sec)
c. Isometric squat (30 sec)

Done!

25 min run
10 min cycle
5min rowing

Bench press
Leg press
Bicep curls
Butterfly pec thing (don't know what this is actually called!)
Squats with kettle bell

Brenna wrote: Done!
Butterfly pec thing (don't know what this is actually called!)

Nice. I think you're referring to Dumbbell Flyes, which can be done on a flat or inclined bench.

She may mean the Pec Deck machine flyes though.

That very well may be.

I am in.

I will track with fewer reps on the nerd fitness m-w-f. I will change the jumping jacks to stairs.

Thanks for the site!

I have been walking, stretching and doing a set of core strength excercises daily. . for today DONE!

did mine for today T25 alpha cycle speed 1.0:) i feel great

This thing (which makes me feel like I have really weird steel butterfly wings)





edit - its not me in case youre wondering

Edit Edit - and her arms kinda scare me :blink:

Edit Edit Edit - Madonna arms! The force wont save me

Yup. That's a Pec Deck.

Fear not, butterfly. If the Force is with you, she poses no threat.

Wednesday . . nerd fitness . . done

10 minute warm-up
50 % reps
2 rounds

feel good about day 1

planning my smoothie:
small orange, 1/2 apple, 4 strawberries, dollup plain yogurt, handful kale, 4 ice cubes, 1/3 cup water, 1 te flax meal

Squadron PT...ouch..

Team of four "Screw your neighbor"

One member Runs, sprints, jogs, lunges or karaokes across the basketball court once or twice

While the rest do
push ups, butterfly sit ups, burpies, squats, mountain climbers, planks, or scissor kicks while we wait for our turn to run. Have to keep at it until all on the team have taken their turn doing the former.