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  #106   ^
Old Fri, Mar-17-23, 13:01
NHSB NHSB is offline
Senior Member
Posts: 588
 
Plan: IF+HP+Cycling+Stillman
Stats: 148/143.2/130 Female 5’6”
BF:29%/27%/20%-25%
Progress: 27%
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 - shifting to dancing for the winter - 5,000 steps
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm
03/13 - 6000 steps dancing

MOBILITY & BALANCE - daily, stretches, Callanetics warm-up, working up to 2 minute Eagle poses
prior best Eagle Pose 90 sec each “side”
03/13 - 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
03/13 - n/a

JUMP WORK and METABOLICS
prior best: 100 jumping jacks, 30 squat jumps
week 7 Metabolic Renewal (4 x 3-week phases)
03/13 — Metabolic Renewal Workout 3A
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  #107   ^
Old Sun, Mar-19-23, 10:44
NHSB NHSB is offline
Senior Member
Posts: 588
 
Plan: IF+HP+Cycling+Stillman
Stats: 148/143.2/130 Female 5’6”
BF:29%/27%/20%-25%
Progress: 27%
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 - shifting to dancing for the winter - 5,000 steps
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm
03/17 - 6000 steps dancing

MOBILITY & BALANCE - daily, stretches, Callanetics warm-up, working up to 2 minute Eagle poses
prior best Eagle Pose 90 sec each “side”
03/17 - 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
03/17 - n/a

JUMP WORK and METABOLICS
prior best: 100 jumping jacks, 30 squat jumps
week 7 Metabolic Renewal (4 x 3-week phases)
03/17 — Metabolic Renewal Workout 3B
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  #108   ^
Old Yesterday, 08:49
NHSB NHSB is offline
Senior Member
Posts: 588
 
Plan: IF+HP+Cycling+Stillman
Stats: 148/143.2/130 Female 5’6”
BF:29%/27%/20%-25%
Progress: 27%
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 - shifting to dancing for the winter - 5,000 steps
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm
03/19 - 6000 steps dancing

MOBILITY & BALANCE - daily, stretches, Callanetics warm-up, working up to 2 minute Eagle poses
prior best Eagle Pose 90 sec each “side”
03/19 - 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
03/19 - n/a

JUMP WORK and METABOLICS
prior best: 100 jumping jacks, 30 squat jumps
week 7 Metabolic Renewal (4 x 3-week phases)
03/19 — Metabolic Renewal Workout 3C
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  #109   ^
Old Today, 10:15
NHSB NHSB is offline
Senior Member
Posts: 588
 
Plan: IF+HP+Cycling+Stillman
Stats: 148/143.2/130 Female 5’6”
BF:29%/27%/20%-25%
Progress: 27%
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 - shifting to dancing for the winter - 5,000 steps
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm
03/20 - 6000 steps dancing

MOBILITY & BALANCE - daily, stretches, Callanetics warm-up, working up to 2 minute Eagle poses
prior best Eagle Pose 90 sec each “side”
03/20 - 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
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
03/20 - n/a

JUMP WORK and METABOLICS
prior best: 100 jumping jacks, 30 squat jumps
week 8 Metabolic Renewal (4 x 3-week phases)
03/20 — delayed 1 day
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