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  #46   ^
Old Sat, Dec-10-22, 07:12
NHSB NHSB is offline
Senior Member
Posts: 948
 
Plan: IF+HP+Cycling+Stillman
Stats: 148/147/130 Female 5’6”
BF:29%/27%/20%-25%
Progress: 6%
Location: New England
Default

MOVEMENT - daily x 4 miles on flat ground, mostly in zone 2 heart rate (60-70% max), OR 3 miles on steep hills with period at higher heart rate, but still within MAF 180 heart rate range (70-75% max). Working to improve MAF 180 20 min distance on flat ground
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm
12/09 3 miles in zone 2

MOBILITY & BALANCE - daily, stretches, working up to 2 minute Eagle poses
prior Eagle Pose 60 sec each “side”
12/09 - stretches, skipped Eagle pose

Shifting schedule again: MWF Metabolic workout, which includes both Jump Work (squat jumps, burpees, jumping jacks, etc) and Matt Work (planks, supermans, glute bridge, heel beats, bird dogs/kick backs, etc); TThSa TotalGym Full Body (pull-ups, press-ups, hamstring curls) - all exercise done 1 set to failure; Sunday rest or workup to full Callanetics session

STRENGTH -
Start with Callanetics warm-up. One slow set to failure.
Prior Best:
planks: 70 sec high plank
superman: 65 sec
pike presses: 30 (halfway down - replaced with TG)
TG press-ups: 30 setting 4
TG pull-ups: 20 setting 4
TG hamstring curls: 10, setting 4 (15 on setting 3)
12/09 - n/a


JUMP WORK and METABOLICS
prior best: 100 jumping jacks, 30 squat jumps
12/09 - Metabolic Renewal Workout 1C (4 rounds of squat+press, sauat+curl, push-up+plank, switch jumps, frog jumps+toe jumps)

Last edited by NHSB : Sat, Dec-10-22 at 07:22. Reason: Corrected mileage
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  #47   ^
Old Sun, Dec-11-22, 05:40
NHSB NHSB is offline
Senior Member
Posts: 948
 
Plan: IF+HP+Cycling+Stillman
Stats: 148/147/130 Female 5’6”
BF:29%/27%/20%-25%
Progress: 6%
Location: New England
Default

MOVEMENT - daily x 4 miles on flat ground, mostly in zone 2 heart rate (60-70% max), OR 3 miles on steep hills with period at higher heart rate, but still within MAF 180 heart rate range (70-75% max). Working to improve MAF 180 20 min distance on flat ground
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm
12/10 4 miles in zone 2

MOBILITY & BALANCE - daily, stretches, working up to 2 minute Eagle poses
prior best Eagle Pose 60 sec each “side”
12/10 - stretches, eagle pose 90 sec each side

Shifting schedule again: MWF Metabolic workout, which includes both Jump Work (squat jumps, burpees, jumping jacks, etc) and Matt Work (planks, supermans, glute bridge, heel beats, bird dogs/kick backs, etc); TThSa TotalGym Full Body (pull-ups, press-ups, hamstring curls) - all exercise done 1 set to failure; Sunday rest or workup to full Callanetics session

STRENGTH -
Start with Callanetics warm-up. One slow set to failure.
Prior Best:
planks: 70 sec high plank
superman: 65 sec
pike presses: 30 (halfway down - replaced with TG)
TG press-ups: 30 setting 4
TG pull-ups: 20 setting 4
TG hamstring curls: 10, setting 4 (15 on setting 3)
12/10
Callanetics warm-up
TG press-ups: 30 setting 4
TG pull-ups: 21 setting 4
TG hamstring curls: 14, setting 4


JUMP WORK and METABOLICS
prior best: 100 jumping jacks, 30 squat jumps
12/10 - n/a
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  #48   ^
Old Mon, Dec-12-22, 06:58
NHSB NHSB is offline
Senior Member
Posts: 948
 
Plan: IF+HP+Cycling+Stillman
Stats: 148/147/130 Female 5’6”
BF:29%/27%/20%-25%
Progress: 6%
Location: New England
Default

MOVEMENT - daily x 4 miles on flat ground, mostly in zone 2 heart rate (60-70% max), OR 3 miles on steep hills with period at higher heart rate, but still within MAF 180 heart rate range (70-75% max). Working to improve MAF 180 20 min distance on flat ground
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm
12/11 2 miles in zone 2

MOBILITY & BALANCE - daily, stretches, Callanetics warm-up, working up to 2 minute Eagle poses
prior best Eagle Pose 90 sec each “side”
12/11 - Callanetics warm-up

Shifting schedule again: MWF Metabolic workout, which includes both Jump Work (squat jumps, burpees, jumping jacks, etc) and Matt Work (planks, supermans, glute bridge, heel beats, bird dogs/kick backs, etc); TThSa TotalGym Full Body (pull-ups, press-ups, hamstring curls) - all exercise done 1 set to failure; Sunday rest or workup to full Callanetics session

STRENGTH -
Prior Best:
planks: 70 sec high plank
superman: 65 sec
pike presses: 30 (halfway down - replaced with TG)
TG press-ups: 30 setting 4
TG pull-ups: 21 setting 4
TG hamstring curls: 14, setting 4
12/11 - n/a


JUMP WORK and METABOLICS
prior best: 100 jumping jacks, 30 squat jumps
12/11 - n/a
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  #49   ^
Old Tue, Dec-13-22, 07:25
NHSB NHSB is offline
Senior Member
Posts: 948
 
Plan: IF+HP+Cycling+Stillman
Stats: 148/147/130 Female 5’6”
BF:29%/27%/20%-25%
Progress: 6%
Location: New England
Default

MOVEMENT - daily x 4 miles on flat ground, mostly in zone 2 heart rate (60-70% max), OR 3 miles on steep hills with period at higher heart rate, but still within MAF 180 heart rate range (70-75% max). Working to improve MAF 180 20 min distance on flat ground
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm
12/12 4 miles in zone 2

MOBILITY & BALANCE - daily, stretches, Callanetics warm-up, working up to 2 minute Eagle poses
prior best Eagle Pose 90 sec each “side”
12/12 - Callanetics warm-up

Shifting schedule again: MWF Metabolic workout, which includes both Jump Work (squat jumps, burpees, jumping jacks, etc) and Matt Work (planks, supermans, glute bridge, heel beats, bird dogs/kick backs, etc); TThSa TotalGym Full Body (pull-ups, press-ups, hamstring curls) - all exercise done 1 set to failure; Sunday rest or workup to full Callanetics session

STRENGTH -
Prior Best:
planks: 70 sec high plank
superman: 65 sec
pike presses: 30 (halfway down - replaced with TG)
TG press-ups: 30 setting 4
TG pull-ups: 21 setting 4
TG hamstring curls: 14, setting 4
12/12 - n/a


JUMP WORK and METABOLICS
prior best: 100 jumping jacks, 30 squat jumps
12/12
Metabolic Renewal Workout 1A (4 rounds various pulsing squats, pulsed glute bridges, high knees, burpees)
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  #50   ^
Old Wed, Dec-14-22, 06:14
NHSB NHSB is offline
Senior Member
Posts: 948
 
Plan: IF+HP+Cycling+Stillman
Stats: 148/147/130 Female 5’6”
BF:29%/27%/20%-25%
Progress: 6%
Location: New England
Default

MOVEMENT - daily x 4 miles on flat ground, mostly in zone 2 heart rate (60-70% max), OR 3 miles on steep hills with period at higher heart rate, but still within MAF 180 heart rate range (70-75% max). Working to improve MAF 180 20 min distance on flat ground
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm
12/13 4 miles in zone 2

MOBILITY & BALANCE - daily, stretches, Callanetics warm-up, working up to 2 minute Eagle poses
prior best Eagle Pose 90 sec each “side”
12/13 - Callanetics warm-up, stand on one leg 3 minutes

Shifting schedule again: MWF Metabolic workout, which includes both Jump Work (squat jumps, burpees, jumping jacks, etc) and Matt Work (planks, supermans, glute bridge, heel beats, bird dogs/kick backs, etc); TThSa TotalGym Full Body (pull-ups, press-ups, hamstring curls) - all exercise done 1 set to failure; Sunday rest or workup to full Callanetics session

STRENGTH -
Prior Best:
planks: 70 sec high plank
superman: 65 sec
pike presses: 30 (halfway down - replaced with TG)
TG roller press-ups: 30 setting 4
TG wing-bar press-ups: 12 setting 4
TG pull-ups: 21 setting 4
TG hamstring curls: 14, setting 4
12/13
TG wing-bar press-ups: 30 setting 4
TG pull-ups: 21 setting 4
TG hamstring curls: 15, setting 4


JUMP WORK and METABOLICS
prior best: 100 jumping jacks, 30 squat jumps
12/13 - n/a
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  #51   ^
Old Wed, Dec-14-22, 17:42
NHSB NHSB is offline
Senior Member
Posts: 948
 
Plan: IF+HP+Cycling+Stillman
Stats: 148/147/130 Female 5’6”
BF:29%/27%/20%-25%
Progress: 6%
Location: New England
Default

MOVEMENT - daily x 4 miles on flat ground, mostly in zone 2 heart rate (60-70% max), OR 3 miles on steep hills with period at higher heart rate, but still within MAF 180 heart rate range (70-75% max). Working to improve MAF 180 20 min distance on flat ground
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm
12/14 4 miles in zone 2

MOBILITY & BALANCE - daily, stretches, Callanetics warm-up, working up to 2 minute Eagle poses
prior best Eagle Pose 90 sec each “side”
12/14 - Callanetics warm-up

Shifting schedule again: MWF Metabolic workout, which includes both Jump Work (squat jumps, burpees, jumping jacks, etc) and Matt Work (planks, supermans, glute bridge, heel beats, bird dogs/kick backs, etc); TThSa TotalGym Full Body (pull-ups, press-ups, hamstring curls) - all exercise done 1 set to failure; Sunday rest or workup to full Callanetics session

STRENGTH -
Prior Best:
planks: 70 sec high plank
superman: 65 sec
pike presses: 30 (halfway down - replaced with TG)
TG roller press-ups: 30 setting 4
TG wing-bar press-ups: 12 setting 4
TG pull-ups: 21 setting 4
TG hamstring curls: 14, setting 4
12/14 - n/a


JUMP WORK and METABOLICS
prior best: 100 jumping jacks, 30 squat jumps
12/14
Metabolic Renewal Workout 1B (4 rounds of bent-over rows, push-ups+plank, jumping jacks+wide squat, bicycles)
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  #52   ^
Old Fri, Dec-16-22, 17:59
NHSB NHSB is offline
Senior Member
Posts: 948
 
Plan: IF+HP+Cycling+Stillman
Stats: 148/147/130 Female 5’6”
BF:29%/27%/20%-25%
Progress: 6%
Location: New England
Default

MOVEMENT - daily x 4 miles on flat ground, mostly in zone 2 heart rate (60-70% max), OR 3 miles on steep hills with period at higher heart rate, but still within MAF 180 heart rate range (70-75% max). Working to improve MAF 180 20 min distance on flat ground
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm
12/15 2 miles in zone 2

MOBILITY & BALANCE - daily, stretches, Callanetics warm-up, working up to 2 minute Eagle poses
prior best Eagle Pose 90 sec each “side”
12/15 - Callanetics warm-up

Shifting schedule again: MWF Metabolic workout, which includes both Jump Work (squat jumps, burpees, jumping jacks, etc) and Matt Work (planks, supermans, glute bridge, heel beats, bird dogs/kick backs, etc); TThSa TotalGym Full Body (pull-ups, press-ups, hamstring curls) - all exercise done 1 set to failure; Sunday rest or workup to full Callanetics session

STRENGTH -
Prior Best:
planks: 70 sec high plank
superman: 65 sec
pike presses: 30 (halfway down - replaced with TG)
TG roller press-ups: 30 setting 4
TG wing-bar press-ups: 12 setting 4
TG pull-ups: 21 setting 4
TG hamstring curls: 14, setting 4
12/15
TG roller press-ups: 26 setting 4
TG pull-ups: 14 setting 4
TG hamstring curls: 14, setting 4
too exhausted


JUMP WORK and METABOLICS
prior best: 100 jumping jacks, 30 squat jumps
12/15 - n/a
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  #53   ^
Old Fri, Dec-16-22, 17:59
NHSB NHSB is offline
Senior Member
Posts: 948
 
Plan: IF+HP+Cycling+Stillman
Stats: 148/147/130 Female 5’6”
BF:29%/27%/20%-25%
Progress: 6%
Location: New England
Default

12/16 - barely moved…calling it a rest day!
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  #54   ^
Old Sun, Dec-18-22, 08:23
NHSB NHSB is offline
Senior Member
Posts: 948
 
Plan: IF+HP+Cycling+Stillman
Stats: 148/147/130 Female 5’6”
BF:29%/27%/20%-25%
Progress: 6%
Location: New England
Default

12/17 - another lazy day. lost power all day due to huge snow storm. could have done workout…
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  #55   ^
Old Mon, Dec-19-22, 08:58
NHSB NHSB is offline
Senior Member
Posts: 948
 
Plan: IF+HP+Cycling+Stillman
Stats: 148/147/130 Female 5’6”
BF:29%/27%/20%-25%
Progress: 6%
Location: New England
Default

MOVEMENT - daily x 4 miles on flat ground, mostly in zone 2 heart rate (60-70% max), OR 3 miles on steep hills with period at higher heart rate, but still within MAF 180 heart rate range (70-75% max). Working to improve MAF 180 20 min distance on flat ground
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm
12/18 4 miles in zone 2

MOBILITY & BALANCE - daily, stretches, Callanetics warm-up, working up to 2 minute Eagle poses
prior best Eagle Pose 90 sec each “side”
12/18 - Callanetics warm-up

Shifting schedule again: MWF Metabolic workout, which includes both Jump Work (squat jumps, burpees, jumping jacks, etc) and Matt Work (planks, supermans, glute bridge, heel beats, bird dogs/kick backs, etc); TThSa TotalGym Full Body (pull-ups, press-ups, hamstring curls) - all exercise done 1 set to failure; Sunday rest or workup to full Callanetics session

STRENGTH -
Prior Best:
planks: 70 sec high plank
superman: 65 sec
pike presses: 30 (halfway down - replaced with TG)
TG roller press-ups: 30 setting 4
TG wing-bar press-ups: 12 setting 4
TG pull-ups: 21 setting 4
TG hamstring curls: 14, setting 4
12/18 - make-up session for Saturday
TG roller press-ups: 24 setting 4
TG pull-ups: 20 setting 4
TG hamstring curls: 20, setting 4


JUMP WORK and METABOLICS
prior best: 100 jumping jacks, 30 squat jumps
12/18 - make-up session for Friday
Metabolic Renewal Workout 1C (4 rounds of squat+press, sauat+curl, push-up+plank, switch jumps, frog jumps+toe jumps)
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  #56   ^
Old Tue, Dec-20-22, 07:48
NHSB NHSB is offline
Senior Member
Posts: 948
 
Plan: IF+HP+Cycling+Stillman
Stats: 148/147/130 Female 5’6”
BF:29%/27%/20%-25%
Progress: 6%
Location: New England
Default

MOVEMENT - daily x 4 miles on flat ground, mostly in zone 2 heart rate (60-70% max), OR 3 miles on steep hills with period at higher heart rate, but still within MAF 180 heart rate range (70-75% max). Working to improve MAF 180 20 min distance on flat ground
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm
12/19 4 miles in zone 2

MOBILITY & BALANCE - daily, stretches, Callanetics warm-up, working up to 2 minute Eagle poses
prior best Eagle Pose 90 sec each “side”
12/19 - Callanetics warm-up

Shifting schedule again: MWF Metabolic workout, which includes both Jump Work (squat jumps, burpees, jumping jacks, etc) and Matt Work (planks, supermans, glute bridge, heel beats, bird dogs/kick backs, etc); TThSa TotalGym Full Body (pull-ups, press-ups, hamstring curls) - all exercise done 1 set to failure; Sunday rest or workup to full Callanetics session

STRENGTH -
Prior Best:
planks: 70 sec high plank
superman: 65 sec
pike presses: 30 (halfway down - replaced with TG)
TG roller press-ups: 30 setting 4
TG wing-bar press-ups: 12 setting 4
TG pull-ups: 21 setting 4
TG hamstring curls: 20, setting 4
12/19 - n/a


JUMP WORK and METABOLICS
prior best: 100 jumping jacks, 30 squat jumps
12/19
Metabolic Renewal Workout 1A (4 rounds various pulsing squats, pulsed glute bridges, high knees, burpees)
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  #57   ^
Old Wed, Dec-21-22, 07:53
NHSB NHSB is offline
Senior Member
Posts: 948
 
Plan: IF+HP+Cycling+Stillman
Stats: 148/147/130 Female 5’6”
BF:29%/27%/20%-25%
Progress: 6%
Location: New England
Default

MOVEMENT - daily x 4 miles on flat ground, mostly in zone 2 heart rate (60-70% max), OR 3 miles on steep hills with period at higher heart rate, but still within MAF 180 heart rate range (70-75% max). Working to improve MAF 180 20 min distance on flat ground
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm
12/20 4 miles in zone 2

MOBILITY & BALANCE - daily, stretches, Callanetics warm-up, working up to 2 minute Eagle poses
prior best Eagle Pose 90 sec each “side”
12/20 - Callanetics warm-up

MWF Metabolic workout, which includes both Jump Work (squat jumps, burpees, jumping jacks, etc) and Matt Work (planks, supermans, glute bridge, heel beats, bird dogs/kick backs, etc)
TThSa TotalGym Full Body (pull-ups, press-ups, hamstring curls) - all exercise done 1 set to failure
oSunday rest or workup to full Callanetics session


STRENGTH -
Prior Best:
planks: 70 sec high plank
superman: 65 sec
pike presses: 30 (halfway down - replaced with TG)
TG roller press-ups: 30 setting 4
TG wing-bar press-ups: 12 setting 4
TG pull-ups: 21 setting 4
TG hamstring curls: 20, setting 4
12/20
TG roller press-ups: 32 setting 4
TG pull-ups: 22 setting 4
TG hamstring curls: 20, setting 4


JUMP WORK and METABOLICS
prior best: 100 jumping jacks, 30 squat jumps
12/20 - n/a
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  #58   ^
Old Thu, Dec-22-22, 07:48
NHSB NHSB is offline
Senior Member
Posts: 948
 
Plan: IF+HP+Cycling+Stillman
Stats: 148/147/130 Female 5’6”
BF:29%/27%/20%-25%
Progress: 6%
Location: New England
Default

MOVEMENT - daily x 4 miles on flat ground, mostly in zone 2 heart rate (60-70% max), OR 3 miles on steep hills with period at higher heart rate, but still within MAF 180 heart rate range (70-75% max). Working to improve MAF 180 20 min distance on flat ground
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm
12/21 3 miles in zone 2

MOBILITY & BALANCE - daily, stretches, Callanetics warm-up, working up to 2 minute Eagle poses
prior best Eagle Pose 90 sec each “side”
12/21 - Callanetics warm-up

MWF Metabolic workout, which includes both Jump Work (squat jumps, burpees, jumping jacks, etc) and Matt Work (planks, supermans, glute bridge, heel beats, bird dogs/kick backs, etc)
TThSa TotalGym Full Body (pull-ups, press-ups, hamstring curls) - all exercise done 1 set to failure
Sunday rest or workup to full Callanetics session


STRENGTH -
Prior Best:
planks: 70 sec high plank
superman: 65 sec
pike presses: 30 (halfway down - replaced with TG)
TG roller press-ups: 32 setting 4
TG wing-bar press-ups: 12 setting 4
TG pull-ups: 22 setting 4
TG hamstring curls: 20, setting 4
12/21 - n/a

JUMP WORK and METABOLICS
prior best: 100 jumping jacks, 30 squat jumps
12/21 - Metabolic Renewal Workout 1B (4 rounds of bent-over rows, push-ups+plank, jumping jacks+wide squat, bicycles)
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  #59   ^
Old Fri, Dec-23-22, 10:44
NHSB NHSB is offline
Senior Member
Posts: 948
 
Plan: IF+HP+Cycling+Stillman
Stats: 148/147/130 Female 5’6”
BF:29%/27%/20%-25%
Progress: 6%
Location: New England
Default

MOVEMENT - daily x 4 miles on flat ground, mostly in zone 2 heart rate (60-70% max), OR 3 miles on steep hills with period at higher heart rate, but still within MAF 180 heart rate range (70-75% max). Working to improve MAF 180 20 min distance on flat ground
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm
12/22 4 miles in zone 2

MOBILITY & BALANCE - daily, stretches, Callanetics warm-up, working up to 2 minute Eagle poses
prior best Eagle Pose 90 sec each “side”
12/22 - Callanetics warm-up

MWF Metabolic workout, which includes both Jump Work (squat jumps, burpees, jumping jacks, etc) and Matt Work (planks, supermans, glute bridge, heel beats, bird dogs/kick backs, etc)
TThSa TotalGym Full Body (pull-ups, press-ups, hamstring curls) - all exercise done 1 set to failure
Sunday rest or workup to full Callanetics session


STRENGTH -
Prior Best:
planks: 70 sec high plank
superman: 65 sec
pike presses: 30 (halfway down - replaced with TG)
TG roller press-ups: 32 setting 4
TG wing-bar press-ups: 12 setting 4
TG pull-ups: 22 setting 4
TG hamstring curls: 20, setting 4
12/22
TG roller press-ups: 32 setting 4
TG pull-ups: 22 setting 4
TG hamstring curls: 23, setting 4


JUMP WORK and METABOLICS
prior best: 100 jumping jacks, 30 squat jumps
12/22 - n/a
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  #60   ^
Old Sat, Dec-24-22, 07:34
NHSB NHSB is offline
Senior Member
Posts: 948
 
Plan: IF+HP+Cycling+Stillman
Stats: 148/147/130 Female 5’6”
BF:29%/27%/20%-25%
Progress: 6%
Location: New England
Default

MOVEMENT - daily x 4 miles on flat ground, mostly in zone 2 heart rate (60-70% max), OR 3 miles on steep hills with period at higher heart rate, but still within MAF 180 heart rate range (70-75% max). Working to improve MAF 180 20 min distance on flat ground
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm
12/23 4 miles in zone 2

MOBILITY & BALANCE - daily, stretches, Callanetics warm-up, working up to 2 minute Eagle poses
prior best Eagle Pose 90 sec each “side”
12/23 - Callanetics warm-up

MWF Metabolic workout, which includes both Jump Work (squat jumps, burpees, jumping jacks, etc) and Matt Work (planks, supermans, glute bridge, heel beats, bird dogs/kick backs, etc)
TThSa TotalGym Full Body (pull-ups, press-ups, hamstring curls) - all exercise done 1 set to failure
Sunday rest or workup to full Callanetics session


STRENGTH -
Prior Best:
planks: 70 sec high plank
superman: 65 sec
pike presses: 30 (halfway down - replaced with TG)
TG roller press-ups: 32 setting 4
TG wing-bar press-ups: 12 setting 4
TG pull-ups: 22 setting 4
TG hamstring curls: 23, setting 4
12/23 - n/a

JUMP WORK and METABOLICS
prior best: 100 jumping jacks, 30 squat jumps
12/23 - Metabolic Renewal Workout 1C (4 rounds of squat+press, sauat+curl, push-up+plank, switch jumps, frog jumps+toe jumps)
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