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  #76   ^
Old Tue, Oct-21-14, 08:21
wbahn's Avatar
wbahn wbahn is offline
Senior Member
Posts: 5,334
 
Plan: Atkins-ish, post-WLS
Stats: 377/214.5/177 Male 72 inches
BF:
Progress: 81%
Location: Colorado Springs, CO, USA
Default Day 51 - AWO #22

EXERCISE: Stationary Bike
TIME: 20 min
SPEED: 12.6 mph
DISTANCE: 4.15 miles
CALORIES: 146 kcal
PEAK HR: 182 bpm

Wasn't too much into it today, either, so very early on I decided to let my pace go at whatever it wanted to, as long as I kept it near or above 12 mph. That let me finish. Though it definitely wasn't as hard a workout as before at 13 mph, it still worked me pretty good and it was more valuable being able to finish.
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  #77   ^
Old Wed, Oct-22-14, 09:10
wbahn's Avatar
wbahn wbahn is offline
Senior Member
Posts: 5,334
 
Plan: Atkins-ish, post-WLS
Stats: 377/214.5/177 Male 72 inches
BF:
Progress: 81%
Location: Colorado Springs, CO, USA
Default Day 52 - UBWO #12

Reps / Planned Weight (lb) : Actual Reps / Actual Weight (lb) (Intensity)

UBWO
  • Chest

    DB Press
    1. 12/15 : 12/15 (5)
    2. 10/20 : 10/20 (7)
    3. 8/25 : 8/25 (8)
    4. 6/30 : 6/30 (9)
    5. 12/20 : 12/20 (9)

    DB Flies
    1. 12/15 : 15/15 (10)
  • Shoulders

    Side Raises
    1. 12/5 : 12/5 (5)
    2. 10/5 : 10/5 (6)
    3. 8/10 : 8/10 (8)
    4. 6/10 : 6/10 (9)
    5. 12/5 : 12/5 (9)

    Bent-over Raises
    1. 12/10 : 12/10 (10) Rather poor form
  • Back

    One Arm DB Rows
    1. 12/15 : 12/15 (5)
    2. 10/20 : 10/20 (6)
    3. 8/25 : 8/25 (7)
    4. 6/30 : 6/30 (8)
    5. 12/25 : 12/25 (9)

    DB Pullovers
    1. 12/25 : 12/25 (10)
  • Triceps

    Lying DB Extensions
    1. 12/5 : 12/5 (5)
    2. 10/5 : 7/5 (6)
    3. 8/10 : 8/10 (9)
    4. 6/10 : 6/10 (9)
    5. 12/5 : 12/5 (9)

    DB Extensions
    1. 12/15 : 12/15 (10)
  • Biceps

    Seated DB Curls
    1. 12/15 : 12/15 (7)
    2. 10/15 : 10/15 (9)
    3. 8/15 : 8/15 (10)
    4. 6/15 : 5/15 (9)
    5. 12/10 : 12/10 (8)

    Hammer Curls
    1. 12/10 : 15/10 (9)

A good workout -- will keep this for the next time.
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  #78   ^
Old Thu, Oct-23-14, 16:36
wbahn's Avatar
wbahn wbahn is offline
Senior Member
Posts: 5,334
 
Plan: Atkins-ish, post-WLS
Stats: 377/214.5/177 Male 72 inches
BF:
Progress: 81%
Location: Colorado Springs, CO, USA
Default Day 53 - AWO #23

EXERCISE: Stationary Bike
TIME: 2+ min
SPEED: ~13 mph
DISTANCE: ??.?? miles
CALORIES: ??? kcal
PEAK HR: ??? bpm

Talk about not being into it. Just decided to quit after barely over two minutes. Don't really know what my problem was. I may have moved up the warm-up intensity too much, so I'm going to ramp down the entire first interval, which is generally the most challenging motivationally, and see if that helps.
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  #79   ^
Old Sat, Oct-25-14, 11:07
wbahn's Avatar
wbahn wbahn is offline
Senior Member
Posts: 5,334
 
Plan: Atkins-ish, post-WLS
Stats: 377/214.5/177 Male 72 inches
BF:
Progress: 81%
Location: Colorado Springs, CO, USA
Default Day 55 - AWO #24

EXERCISE: Stationary Bike
TIME: 20 min
SPEED: 13.0 mph
DISTANCE: 4.33 miles
CALORIES: 146 kcal
PEAK HR: 182 bpm

Did it! Just finishing after this past week is good enough for me. Lowering the resistance on the first interval definitely helped, though I don't know if it was "the key". But I'm gonna keep it here for a while.

Last edited by wbahn : Mon, Oct-27-14 at 08:44.
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  #80   ^
Old Sun, Oct-26-14, 11:55
wbahn's Avatar
wbahn wbahn is offline
Senior Member
Posts: 5,334
 
Plan: Atkins-ish, post-WLS
Stats: 377/214.5/177 Male 72 inches
BF:
Progress: 81%
Location: Colorado Springs, CO, USA
Default Day 56 - Body Measurements

My waist is finally smaller than my chest. Sweet!

OCTOBER 2014

Date ... 05 OCT . 12 OCT . 19 OCT . 26 OCT
Weight .. 236 .... 238 .... 226 .... 220
Neck ..... 16 ..... 16 ..... 15.5 ... 15.5
Chest .... 46 ..... 47 ..... 45 ..... 45
Waist .... 47 ..... 47 ..... 46 ..... 44
Hips ..... 42 ..... 42.5 ... 41 ..... 41
Thigh .... 24 ..... 24.5 ... 24 ..... 23
Calf ..... 17 ..... 17.5 ... 17 ..... 17
Biceps ... 14 ..... 14 ..... 15 ..... 14
Wrist ..... 7 ...... 7 ...... 6.5 ... 6.5


SEPTEMBER 2014

Date ... 05 SEP . 15 SEP . 21 SEP . 28 SEP
Weight .. 252 .... 242 .... 239 .... 232
Neck ..... 16 ..... 16 ..... 16 ..... 16
Chest .... 48 ..... 47 ..... 46 ..... 46
Waist .... 50 ..... 48 ..... 47 ..... 47
Hips ..... 44 ..... 42 ..... 42 ..... 42
Thigh .... 25 ..... 24 ..... 24 ..... 24
Calf ..... 18 ..... 17 ..... 17.5 ... 17
Biceps ... 13 ..... 14 ..... 14 ..... 14
Wrist ..... 7 ...... 7 ...... 7 ...... 7


LEGACY

For comparison, here are stats from back in 2009 at a weight close to where I was before surgery.

Date ... 15 MAR
Weight .. 340
Neck ..... 18
Chest .... 54
Waist .... 58.5
Hips ..... 51.5
Thigh .... 31
Calf ..... 19
Biceps ... 17
Wrist ..... 7.5

Last edited by wbahn : Mon, Oct-27-14 at 08:47.
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  #81   ^
Old Mon, Oct-27-14, 08:46
wbahn's Avatar
wbahn wbahn is offline
Senior Member
Posts: 5,334
 
Plan: Atkins-ish, post-WLS
Stats: 377/214.5/177 Male 72 inches
BF:
Progress: 81%
Location: Colorado Springs, CO, USA
Default Day 54 - LBWO #12

Note: This should have been posted on 24 OCT 14, but didn't get done apparently.

Reps / Planned Weight (lb) : Actual Reps / Actual Weight (lb) (Intensity)

LBWO
  • QUADS

    DB Squats
    1. 12/25 : 12/25 (5)
    2. 10/30 : 10/30 (6)
    3. 8/35 : 8/35 (7)
    4. 6/40 : 6/40 (8)
    5. 12/35: 12/35 (9)

    DB Squats (until I can get stands for Barbell Squats)
    1. 12/30 : 12/35 (9)
  • HAMSTRINGS

    Straight Leg Deadlift
    1. 12/25 : 12/25 (5)
    2. 10/30 : 10/30 (6)
    3. 8/35 : 8/35 (7)
    4. 6/40 : 6/40 (8)
    5. 12/35 : 12/35 (9)

    Dumbbell Lunges
    1. 12/5 : 12/5 (9)
  • CALVES

    Angled Calf Rise
    1. 12/25 : 12/25 (5)
    2. 10/30 : 10/30 (6)
    3. 8/35 : 8/35 (7)
    4. 6/40 : 6/40 (7)
    5. 12/40 : 12/40 (8)

    One Leg Calf Rise
    1. 12/0 : 12/0 (10) (almost there on right leg)
  • ABS

    Bent Knee Leg Raises
    1. 12 : 12 (6)
    2. 10 : 10 (7)
    3. 8 : 8 (8)
    4. 6 : 6 (8)
    5. 12 : 12 (9)

    Floor Crunches
    1. 12 : 12 (9) (figured out proper form on crunches)
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  #82   ^
Old Mon, Oct-27-14, 09:56
wbahn's Avatar
wbahn wbahn is offline
Senior Member
Posts: 5,334
 
Plan: Atkins-ish, post-WLS
Stats: 377/214.5/177 Male 72 inches
BF:
Progress: 81%
Location: Colorado Springs, CO, USA
Default Day 57 - UBWO #13

Reps / Planned Weight (lb) : Actual Reps / Actual Weight (lb) (Intensity)

UBWO
  • Chest

    DB Press
    1. 12/15 : 12/15 (5)
    2. 10/20 : 10/20 (7)
    3. 8/25 : 8/25 (8)
    4. 6/30 : 6/30 (9)
    5. 12/20 : 12/20 (9)

    DB Flies
    1. 12/15 : 15/15 (10)
  • Shoulders

    Side Raises
    1. 12/5 : 12/5 (6)
    2. 10/5 : 10/5 (7)
    3. 8/10 : 8/10 (8)
    4. 6/10 : 6/10 (9)
    5. 12/5 : 12/5 (9)

    Bent-over Raises
    1. 12/10 : 12/10 (10)
  • Back

    One Arm DB Rows
    1. 12/15 : 12/15 (5)
    2. 10/20 : 10/20 (6)
    3. 8/25 : 8/25 (8)
    4. 6/30 : 6/30 (8)
    5. 12/25 : 12/25 (9)

    DB Pullovers
    1. 12/25 : 12/25 (10)
  • Triceps

    Lying DB Extensions
    1. 12/5 : 12/5 (5)
    2. 10/5 : 7/5 (6)
    3. 8/10 : 8/10 (7)
    4. 6/10 : 6/10 (8)
    5. 12/5 : 12/5 (9)

    DB Extensions
    1. 12/15 : 12/15 (10)
  • Biceps

    Seated DB Curls
    1. 12/15 : 12/15 (6)
    2. 10/15 : 10/15 (10)
    3. 8/15 : 8/10 (7)
    4. 6/15 : 5/15 (9)
    5. 12/10 : 12/10 (8)

    Hammer Curls
    1. 12/10 : 15/10 (9)

Need to refactor the DB Curls. Form on most things is noticeably better.
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  #83   ^
Old Tue, Oct-28-14, 11:27
wbahn's Avatar
wbahn wbahn is offline
Senior Member
Posts: 5,334
 
Plan: Atkins-ish, post-WLS
Stats: 377/214.5/177 Male 72 inches
BF:
Progress: 81%
Location: Colorado Springs, CO, USA
Default Day 58 - AWO #24

EXERCISE: Stationary Bike
TIME: 10 min
SPEED: 13.6 mph
DISTANCE: 2.26 miles
CALORIES: 72 kcal
PEAK HR: ??? bpm

Just gave up after ten minutes. Did get in a good karate stretch session before hand, but that seemed to make the first interval go easier. Maybe it's because I'm just not getting enough calories/carbs the day before to have the stamina to got he distance. I'm not going to do anything about that for now and will just accept the results and supplement the rides with walks as often as possible.
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  #84   ^
Old Wed, Oct-29-14, 14:04
wbahn's Avatar
wbahn wbahn is offline
Senior Member
Posts: 5,334
 
Plan: Atkins-ish, post-WLS
Stats: 377/214.5/177 Male 72 inches
BF:
Progress: 81%
Location: Colorado Springs, CO, USA
Default Day 59 - LBWO #13

Reps / Planned Weight (lb) : Actual Reps / Actual Weight (lb) (Intensity)

LBWO
  • QUADS

    DB Squats
    1. 12/25 : 12/25 (5)
    2. 10/30 : 10/30 (6)
    3. 8/35 : 8/35 (7)
    4. 6/40 : 6/40 (8)
    5. 12/35: 12/35 (9)

    DB Squats (until I can get stands for Barbell Squats)
    1. 12/30 : 12/40 (10)
  • HAMSTRINGS

    Straight Leg Deadlift
    1. 12/25 : 12/25 (6)
    2. 10/30 : 10/30 (7)
    3. 8/35 : 8/35 (8)
    4. 6/40 : 6/40 (8)
    5. 12/35 : 12/35 (9)

    Dumbbell Lunges
    1. 12/5 : 12/10 (9)
  • CALVES

    Angled Calf Rise
    1. 12/25 : 12/25 (5)
    2. 10/30 : 10/30 (6)
    3. 8/35 : 8/35 (7)
    4. 6/40 : 6/40 (7)
    5. 12/40 : 12/40 (8)

    One Leg Calf Rise
    1. 12/0 : 12/0 (10) (almost there on right leg)
  • ABS

    Bent Knee Leg Raises
    1. 12 : 12 (5)
    2. 10 : 10 (7)
    3. 8 : 8 (7)
    4. 6 : 6 (7)
    5. 12 : 12 (10)

    Floor Crunches
    1. 12 : 12 (9) (figured out proper form on crunches)

As expected, the crunches are much more effective. Still can't get my shoulders off the mat, but that is because I am still too top heavy and my feet just come up further -- but that's fine for now.
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  #85   ^
Old Fri, Oct-31-14, 21:33
wbahn's Avatar
wbahn wbahn is offline
Senior Member
Posts: 5,334
 
Plan: Atkins-ish, post-WLS
Stats: 377/214.5/177 Male 72 inches
BF:
Progress: 81%
Location: Colorado Springs, CO, USA
Default Day 60 - AWO #26

EXERCISE: Stationary Bike
TIME: 0 min
SPEED: 0.0 mph
DISTANCE: 0.00 miles
CALORIES: 0 kcal
PEAK HR: ??? bpm

Didn't get any kind of exercise at all this day. Had intended to at least go walking in the afternoon, but my knee was hurting a bit too much.
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  #86   ^
Old Fri, Oct-31-14, 21:36
wbahn's Avatar
wbahn wbahn is offline
Senior Member
Posts: 5,334
 
Plan: Atkins-ish, post-WLS
Stats: 377/214.5/177 Male 72 inches
BF:
Progress: 81%
Location: Colorado Springs, CO, USA
Default Day 61 - UBWO #14

Reps / Planned Weight (lb) : Actual Reps / Actual Weight (lb) (Intensity)

UBWO
  • Chest

    DB Press
    1. 12/15 : 12/15 (5)
    2. 10/20 : 10/20 (6)
    3. 8/25 : 8/25 (7)
    4. 6/30 : 6/30 (8)
    5. 12/20 : 12/20 (9)

    DB Flies
    1. 12/15 : 15/15 (10)
  • Shoulders

    Side Raises
    1. 12/5 : 12/5 (5)
    2. 10/5 : 10/5 (6)
    3. 8/10 : 8/10 (8)
    4. 6/10 : 6/10 (8)
    5. 12/5 : 12/5 (9)

    Bent-over Raises
    1. 12/10 : 12/10 (10)
  • Back

    One Arm DB Rows
    1. 12/15 : 12/15 (5)
    2. 10/20 : 10/20 (6)
    3. 8/25 : 8/25 (7)
    4. 6/30 : 6/30 (8)
    5. 12/25 : 12/25 (9)

    DB Pullovers
    1. 12/25 : 12/25 (10)
  • Triceps

    Lying DB Extensions
    1. 12/5 : 12/5 (5)
    2. 10/5 : 7/5 (6)
    3. 8/10 : 8/10 (8)
    4. 6/10 : 6/10 (8)
    5. 12/5 : 12/5 (7)

    DB Extensions
    1. 12/15 : 12/15 (10)
  • Biceps

    Seated DB Curls
    1. 12/10 : 12/10 (5)
    2. 10/10 : 10/10 (6)
    3. 8/15 : 8/10 (8)
    4. 6/20 : 5/20 (10)
    5. 12/10 : 12/10 (8)

    Hammer Curls
    1. 12/10 : 15/10 (9)

Good workout. Didn't get it in on time in the morning (got up too late), but managed to get it in in the evening.
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  #87   ^
Old Mon, Nov-03-14, 10:29
wbahn's Avatar
wbahn wbahn is offline
Senior Member
Posts: 5,334
 
Plan: Atkins-ish, post-WLS
Stats: 377/214.5/177 Male 72 inches
BF:
Progress: 81%
Location: Colorado Springs, CO, USA
Default Day 64 - LBWO #14

Reps / Planned Weight (lb) : Actual Reps / Actual Weight (lb) (Intensity)

LBWO
  • QUADS

    DB Squats
    1. 12/25 : 12/25 (5)
    2. 10/30 : 10/30 (6)
    3. 8/35 : 8/35 (7)
    4. 6/40 : 6/40 (8)
    5. 12/35: 12/35 (9)

    DB Squats (until I can get stands for Barbell Squats)
    1. 12/30 : 12/40 (10)
  • HAMSTRINGS

    Straight Leg Deadlift
    1. 12/25 : 12/25 (5)
    2. 10/30 : 10/30 (6)
    3. 8/35 : 8/35 (7)
    4. 6/40 : 6/40 (8)
    5. 12/35 : 12/35 (9)

    Dumbbell Lunges
    1. 12/5 : 12/10 (9)
  • CALVES

    Angled Calf Rise
    1. 12/25 : 12/25 (5)
    2. 10/30 : 10/30 (6)
    3. 8/35 : 8/35 (6)
    4. 6/40 : 6/40 (7)
    5. 12/40 : 12/40 (8)

    One Leg Calf Rise
    1. 12/0 : 12/0 (10) (almost there on right leg)
  • ABS

    Bent Knee Leg Raises
    1. 12 : 12 (6)
    2. 10 : 10 (7)
    3. 8 : 8 (8)
    4. 6 : 6 (8)
    5. 12 : 12 (9)

    Floor Crunches
    1. 12 : 12 (9)
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