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  #121   ^
Old Mon, Apr-03-23, 08:14
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

04/01 rest day
6,000 steps

Last edited by NHSB : Mon, Apr-03-23 at 08:15. Reason: typo
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  #122   ^
Old Mon, Apr-03-23, 08:15
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

04/02 travel day
10,000 steps
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  #123   ^
Old Tue, May-02-23, 14:05
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 - shifting to dancing for the winter - 5,000 steps
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm
05/02 - 3,000 steps dancing

MOBILITY & BALANCE - daily, stretches, Callanetics warm-up, working up to 2 minute Eagle poses
prior best Eagle Pose 90 sec each “side”
05/02 - 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
05/02 - n/a

JUMP WORK and METABOLICS
prior best: 100 jumping jacks, 30 squat jumps
week 10 Metabolic Renewal (4 x 3-week phases)
04/04— Metabolic Renewal Workout 4A - happy I got in 1 hotel workout, but I didn’t keep it up
05/02— Metabolic Renewal Workout 4A - finally back to it

Last edited by NHSB : Thu, May-11-23 at 07:12. Reason: corrected typo on date for metabolic workout
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  #124   ^
Old Wed, May-03-23, 09:36
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 -
05/03 - 3,000 steps dancing

MOBILITY & BALANCE -
05/03 - 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 -
05/03 - n/a

JUMP WORK and METABOLICS
05/03— Metabolic Renewal Workout 4B
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  #125   ^
Old Thu, May-04-23, 19:37
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 -
05/04 - 3,000 steps dancing

MOBILITY & BALANCE -
05/04 - 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 -
05/04 - n/a

JUMP WORK and METABOLICS
05/04 — n/a
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  #126   ^
Old Sat, May-06-23, 06:03
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 -
05/05 - 3,000 steps dancing - I moved my Apple Watch to my ankle and ended up with 8,000 steps total for the day. I kind of knew my Watch was cheating me of steps…I typically only log 2,000 in basic movement…5,000 seems more accurate. Maybe I only need to aim for 5,000 purposeful steps rather than the 8,000 I have been trying to get back to. Stupid watch.

MOBILITY & BALANCE -
05/05 - 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 -
05/05 - n/a

JUMP WORK and METABOLICS
05/05 — Metabolic Renewal Workout 4C - first time I have ever finished week 10, though I did have a 4 week break while traveling…
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  #127   ^
Old Mon, May-08-23, 05:34
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 -
05/06 - 3,000 steps dancing - Over 7,000 steps total.

MOBILITY & BALANCE -
05/06 - 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 -
05/06 - n/a

JUMP WORK and METABOLICS
05/06 - n/a
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  #128   ^
Old Mon, May-08-23, 05:49
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 - Aiming for 8,000 steps, 60 min of purposeful movement

_________minutes steps
05/07, Sun - 60 __ 9,238
05/08, Mon - 60 __ 9,308
05/09, Tues - 90 __ 4,259
05/10, Wed - 60 __ 9,005
05/11, Thu - 60 __ 8,129
05/12, Fri - 30 ___ 5,760
05/13, Sat - 30 __ 7,834


MOBILITY & BALANCE - Daily, Callanetics warm-up

05/07, Sun - rested
05/08, Mon - done
05/09, Tues - done
05/10, Wed - done
05/11, Thu - done
05/12, Fri - done
05/13, Sat - done


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 -
on hold until sleep settles in

JUMP WORK and METABOLICS

Week 11 Metabolic Renewal Workouts
05/08, Mon - 4A
05/10, Wed - 4B
05/12, Fri - 4C

Last edited by NHSB : Sun, May-14-23 at 06:58. Reason: Daily update
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  #129   ^
Old Sun, May-14-23, 07:01
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 - Aiming for 8,000 steps, 60 min of purposeful movement

_________minutes steps
05/14, Sun - 60 __ 5,519
05/15, Mon - 30 __ 6,046
05/16, Tues - 60 __ 9,333
05/17, Wed - 45 __ 8,503
05/18, Thu - 0!! __ 3,445
05/19, Fri — 30 ___ 7,625
05/20, Sat - 60 __ 10,721


MOBILITY & BALANCE - Daily, Callanetics warm-up

05/14, Sun - done
05/15, Mon - done
05/16, Tues - done
05/17, Wed - done
05/18, Thu - done
05/19, Fri - done
05/20, Sat - done


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 -
on hold until sleep settles in

JUMP WORK and METABOLICS

Week 12 Metabolic Renewal Workouts
05/15, Mon - 4A
05/17, Wed - 4B
05/19, Fri - 4C

Last edited by NHSB : Sat, May-20-23 at 18:22. Reason: Actuals
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  #130   ^
Old Sun, May-21-23, 07:39
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

Plan for week of 05/21

MOVEMENT - Aiming for 8,000 steps total, with 60 min of purposeful movement

_______ minutes steps
05/21, Su - 60 __ 9761
05/22, M - 60 __ 9565
05/23, Tu - 45 __ 6734
05/24, W - 0!! __ 4274
05/25, Th - 30 __ 7280
05/26, Fr - 60 __ 8274
05/27, Sa - 240 __ 14899


MOBILITY & BALANCE - Daily, Callanetics warm-up

05/21, Su - done
05/22, M - done
05/23, Tu - done
05/24, W - done
05/25, Th - done
05/26, Fr - done
05/27, Sa - done



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 -
on hold until sleep, energy and muscle recovery settle in

JUMP WORK and METABOLICS
Finished 1 x 12-week round of Metabolic Renewal
Shifting to Metabolic GetImmunityUpgradeChallenge until the 6/5 Metabolic Renewal Summer Challenge begins.
The Immunity Challenge is daily…not sure if that is a reasonable schedule for me, but I plan to try.

https://youtube.com/playlist?list=P...5bIGMMFLj76_6tx

05/21, Sun - Immunity Challenge Day 1 - done!
05/22, Mon - Immunity Challenge Day 2 - done!
05/23, Tues - Immunity Challenge Day 3 - deferred, daily might be too much
05/24, Wed - Immunity Challenge Day 3 - lazy day
05/25, Thurs - Immunity Challenge Day 3 - finally done!
05/26, Fri - Immunity Challenge Day 4 - deferred, daily is too much
05/27, Sat - Immunity Challenge Day 5 - deferred, 4 hours clearing brush and hauling construction debris instead

Last edited by NHSB : Sun, May-28-23 at 04:53. Reason: Actuals
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  #131   ^
Old Mon, May-29-23, 17:32
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

On hold, recovering from back issues.
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  #132   ^
Old Sat, Jun-24-23, 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 - Aiming for 8,000 steps, 60 min of purposeful movement

_______minutes steps
06/04, Su 0!! __ 1,799
06/05, Mo 60 __ 10,468
06/06, Tu 30 __ 5,114
06/07, W 30 __ 6,925
06/08, Th 90 __ 9,833
06/09, Fr 30 __ 10,513
06/10, Sa 30 __ 5,973
06/11, Su 30 __ 5,557
06/12, Mo 30 __ 5,759
06/13, Tu 30 __ 6,784
06/14, W 30 __ 6,147
06/15, Th 60 __ 10,690
06/16, Fr 60 __ 10,979
06/17, Sa 30 __ 9,600
06/18, Su 30 __ 5,546
06/19, Mo 30 __ 5,715
06/20, Tu 30 __ 6,323
06/21, W 30 __ 6,789
06/22, Th 30 __ 5,718
06/23, Fr 30 __ 5,955
06/24, Sa 30 __ 4,574


MOBILITY & BALANCE - Daily, Callanetics warm-up

6/4-6/10 - done
6/11-6/17 - done
6/18-6/24 - done


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 OR 3x12 full-body with dumbbells (squats, deadlifts, overhead press, bench press) - practicing form for 12 weeks before ramping up weights
Sunday rest or workup to full Callanetics session


STRENGTH -

06/08, Thu - Full-body, practicing form, 3x12, squats: 2x14# dumbbells, deadlifts: 2x14#, overhead press: 2x9#, bench press: 2x9#

06/13, Tue - 3x12, squats: 2x14#, deadlifts: 2x14#, overhead press: 2x9#, bench press: 2x9#

06/15, Thu - 3x12, squats:2x14#, deadlifts: 2x14#, overhead press: 2x9#, bench press: 2x9#

06/20, Tue - 3x12, squats: 2x14# dumbbells, deadlifts: 2x14#, overhead press: 2x9#, bench press: 2x9#

06/24, Sat - 3x12, squats: 2x14# dumbbells, deadlifts: 2x14#, overhead press: 2x9#, bench press: 2x9#


JUMP WORK and METABOLICS

Week 1 Metabolic Renewal Workouts
06/05, Mon - 1A w/ 2x9# dumbbells
06/07, Wed - 1B w/ 2x9# dumbbells
06/09, Fri - 1C w/ 2x9# dumbbells

Week 2 Metabolic Renewal Workouts
06/12, Mon - 1A w/ 2x9# dumbbells
06/14, Wed - 1B w/ 2x9# dumbbells
06/16, Fri - 1C w/ 2x9# dumbbells

Week 3 Metabolic Renewal Workouts
06/19, Mon - 1A w/ 2x9# dumbbells
06/21, Wed - 1B w/ 2x9# dumbbells
06/23, Fri - 1C w/ 2x9# dumbbells


Last edited by NHSB : Wed, Jun-28-23 at 14:14. Reason: updated actuals
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  #133   ^
Old Mon, Jun-26-23, 06:46
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 - Aiming for 8,000 steps, 60 min of purposeful movement

_______minutes steps
06/25 Su 60 __ 8754
06/26 Mo 30 __ 7979
06/27 Tu 30 __ 6295
06/28 W 75 __ 7533
06/29 Th 90 __ 8445
06/30 Fr 60 __ 9540
07/01 Sa 30 __ 9362


MOBILITY & BALANCE - Daily, Callanetics warm-up

06/25 Su - done
06/26 Mo - done
06/27 Tu - done
06/28 W - done
06/29 Th - done
06/30 Fr - done
07/01 Sa - done


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 OR 3x12 full-body with dumbbells (squats, deadlifts, overhead press, bench press) - practicing form for 12 weeks before ramping up weights
Sunday rest or workup to full Callanetics session


STRENGTH -
Full-body, week 4 of 12 weeks practicing form, 3 sets x 12 reps with 2 minute rest, using 2 dumbbells, will progressively increase weights after perfecting form
________ squats ___ deadlifts _ overhead press _ bench press
06/27 Tu _ 2x14# ___ 2x14# ____ 2x9# _______ 2x9#
06/30 Th _ 2x14# ___ 2x16.5# ____ 2x9# ______ 2x9#
07/01 Sa _ 2x14# ___ 2x14# ____ 2x9# _______ 2x9# - skipping, need a rest day



JUMP WORK and METABOLICS

Week 4 Metabolic Renewal Workouts, Phase 2
06/26 Mo - 2A w/ 2x9# dumbbells
06/28 W - 2B w/ 2x6.5# dumbbells
06/30 Fr - 2C w/ 2x6.5# dumbbells for most, but had to drop to bodyweight only for quite a few moves

Last edited by NHSB : Sun, Jul-02-23 at 08:56. Reason: Actuals
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  #134   ^
Old Sun, Jul-02-23, 09:33
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 - Aiming for 8,000 steps, 60 min of purposeful movement

_______minutes steps
07/02 Su 40 ___ 7676
07/03 Mo 90 __ 12102
07/04 Tu 0 ____ 3079
07/05 W. 90 __ 10549
07/06 Th 30 ___ 6443
07/07 Fr 60 ___ 9633
07/08 Sa 0 ____ 1547


MOBILITY & BALANCE - Daily, Callanetics warm-up

07/02 Su - done
07/03 Mo - done
07/04 Tu - done
07/05 W - done
07/06 Th - done
07/07 Fr - done
07/08 Sa - done


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 OR 3x12 full-body with dumbbells (squats, deadlifts, overhead press, bench press) - practicing form for 12 weeks before ramping up weights
Sunday rest or workup to full Callanetics session


STRENGTH -
Full-body, week 5 of 12 weeks practicing form, 3 sets x 12 reps with 2 minute rest, using 2 dumbbells, will progressively increase weights after perfecting form
Experimenting with moving strength training with metabolic conditioning days to improve recovery.
________ squats ___ deadlifts _ overhead press _ bench press
07/03 Mo _ 2x16.5# __ 2x16.5# ____ 2x9# _______ 2x9#
07/05 W _ 2x16.5# ___ 2x16.5# ____ 2x9# _______ 2x9#
07/07 Fr __ 2x16.5# ___ 2x16.5# ____ 2x9# _______ 2x9#



JUMP WORK and METABOLICS

Week 5 Metabolic Renewal Workouts, Phase 2
07/03 Mo - 2A w/2x 9# dumbbells
07/05 W - 2B w/2x 6.5# dumbbells
07/07 Fr - 2C w/2x 6.5# dumbbells, dropped on rounds 2-4 of shoulder side/front raises

Last edited by NHSB : Sun, Jul-09-23 at 06:07.
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  #135   ^
Old Tue, Jul-11-23, 07:30
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 - Aiming for an average of 8,000 steps, 60 min of purposeful movement - taking alternating rest/work days seems to be useful for recovery for now.

_______minutes steps
07/09 Su n/a ___ 4588
07/10 Mo 15 ___ 4512
07/11 Tu 60 ____ 9159
07/12 W. 15 ____ 4238
07/13 Th 60 ___ 11472
07/14 Fr 15 ____ 3467
07/15 Sa 60 ___ 9686


MOBILITY & BALANCE - Daily, Callanetics warm-up

07/09 Su - done
07/10 Mo - done
07/11 Tu - done
07/12 W. - done
07/13 Th - done
07/14 Fr - done
07/15 Sa - done



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 OR 3x12 full-body with dumbbells (squats, deadlifts, overhead press, bench press) - practicing form for 12 weeks before ramping up weights — experimenting with moving strength training with metabolic conditioning days to improve recovery.
Sunday rest or workup to full Callanetics session


STRENGTH -
Full-body, week 6 of 12 weeks practicing form, 3 sets x 12 reps with 2 minute rest, using 2 dumbbells, will progressively increase weights after perfecting form
Deferred 1 day due to family crises
________ squats ___ deadlifts _ overhead press _ bench press
07/11 Tu _ 2x16.5# __ 2x16.5# ____ 2x9# _______ 2x9#
07/13 Th _ 2x16.5# __ 2x16.5# ____ 2x9# _______ 2x9#
07/15 Sa _ 2x16.5# __ 2x16.5# ____ 2x9# _______ 2x9#



JUMP WORK and METABOLICS

Week 6 Metabolic Renewal Workouts, Phase 2
07/11 Tu - 2A w/ 2x9# dumbbells
07/13 Th - 2B w/ 2x6.5# dumbbells
07/15 Sa - 2C w/ 2x6.5# dumbbells

Last edited by NHSB : Sun, Jul-16-23 at 05:10. Reason: Actuals
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