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  #16   ^
Old Wed, Apr-10-02, 15:50
DivaDani's Avatar
DivaDani DivaDani is offline
Senior Member
Posts: 495
 
Plan: Modified Atkins
Stats: 270/205/160 Female 5 feet 3.5 inches
BF:
Progress: 59%
Location: Connecticut, USA
Thumbs up Nice job on week 1!

Your workouts look really good, Bill. I admire the approach you are taking to your cardio. I think that's the just the way it should be done. I think I'm going to step my own workout up next week!

Lunges and calf raises: These were very awkward for me at first, too. In addition to doing lunges from the already-stepped position, I read another tip that really helped: when you step, make sure that you step out laterally as well as in front of you. You might need to get your feet more than shoulder width apart before you stop feeling like you could fall over at any moment. I noticed a huge improvement when I incorporated that small change. With the one-legged raises, I found it easiest to hold the dumbbell on the side I was working (left hand, left calf) and use my opposite hand for balance.

Great job and keep it up!

Dani
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  #17   ^
Old Thu, May-16-02, 08:21
wbahn's Avatar
wbahn wbahn is offline
Senior Member
Posts: 8,676
 
Plan: Atkins-ish, post-WLS
Stats: 408.0/288.0/168.0 Male 72 inches
BF:
Progress: 50%
Location: Southern Colorado, USA
Default

Hard to believe it's been a month since I stopped BFL.

I really DO intend to give it another go. My foot is still not 100%. I think the gout is gone but I also think I did have an underlying injury that is taking quite a while to heal. It's getting better and doesn't hurt most of the time, but several times a day it makes me wince.

But I do need to develop another attack plan to get back to BFL.

Don't give up on me yet!
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  #18   ^
Old Wed, Jul-16-14, 09:48
wbahn's Avatar
wbahn wbahn is offline
Senior Member
Posts: 8,676
 
Plan: Atkins-ish, post-WLS
Stats: 408.0/288.0/168.0 Male 72 inches
BF:
Progress: 50%
Location: Southern Colorado, USA
Default

Hard to believe it's been more than 12 years since I stopped BFL. Sheesh.

Okay, so I'm starting up again. And hopefully I'll stick with it this time.

My first step is to choose my exercise plan. For that I will choose my second workouts from before and use them as a starting point. Unfortunately, I only logged my first LBWO (used paper logs and never entered the rest) and so I'm using the first one and tweaking it as best I can.

Reps / Planned Weight (lb)

UBWO
  • Chest

    DB Press
    1. 12/10
    2. 10/10
    3. 8/15
    4. 6/20
    5. 12/20

    DB Flies
    1. 12/15
  • Shoulders

    Side Raises
    1. 12/5
    2. 10/5
    3. 8/10
    4. 6/10
    5. 12/5

    Seated DB Press
    1. 12/10
  • Back

    DB Pullovers
    1. 12/5
    2. 10/5
    3. 8/10
    4. 6/15
    5. 12/15

    One Arm DB Rows
    1. 12/20
  • Triceps

    DB Extensions
    1. 12/5
    2. 10/5
    3. 8/10
    4. 6/10
    5. 12/5

    Lying DB Extensions
    1. 12/10
  • Biceps

    Seated DB Curls
    1. 12/5
    2. 10/10
    3. 8/15
    4. 6/15
    5. 12/10

    Hammer Curls
    1. 12/5

LBWO
  • QUADS

    DB Squats
    1. 12/5
    2. 10/5
    3. 8/10
    4. 6/10
    5. 12/5

    DB Squats (until I can get stands for Barbell Squats)
    1. 12/5
  • HAMSTRINGS

    Straight Leg Deadlift
    1. 12/5
    2. 10/5
    3. 8/10
    4. 6/15
    5. 12/15

    Dumbbell Lunges
    1. 12/5
  • CALVES

    Angled Calf Rise
    1. 12/10
    2. 10/10
    3. 8/20
    4. 6/20
    5. 12/20

    One Leg Calf Rise
    1. 12/20
  • ABS

    Floor Crunches
    1. 12
    2. 10
    3. 8
    4. 6
    5. 12

    Bent Knee Leg Raises
    1. 12

For the Cardio, I've got a stationary recumbent bike, but I need to find the wallwart for it (or get another one).
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  #19   ^
Old Sat, Jul-19-14, 15:24
wbahn's Avatar
wbahn wbahn is offline
Senior Member
Posts: 8,676
 
Plan: Atkins-ish, post-WLS
Stats: 408.0/288.0/168.0 Male 72 inches
BF:
Progress: 50%
Location: Southern Colorado, USA
Default

My plans for BFL require some rework. At the support group meeting I discussed it with the bariatric nutritionist and she said that I need to stick to the bariatric eating plan of three two-ounce meals a day and not go to six small meals. They have this big thing about avoiding "grazing" while BFL specifically recommends adopting a grazing way of eating. The BFL argument is that you need to feed your body in a more continuous manner to promote muscle healing and growth while the bariatric concern is about the ease with which grazing or eating anything between meals can lead to overeating. I tend to think that the BFL way makes sense provided you can prevent it from becoming a means to overeat, but I also recognize that the bariatric concerns are legitimate precisely because people that have had the surgery are usually compulsive overeaters. So I'm going to stick with the bariatric way and accept that my BFL progress is going to be significantly hindered. After the first 12 weeks I can see how things are going and I can always switch to more meals if it appears that I really have gotten in the habit of exercising.

This, of course, means that my fitness goals are probably very unrealistic. Instead of trying to come up with new goals for each item, I think I will just say that my goal is, for most things, to achieve half of what the original goals were. So here are the new goals:
  • Weight: 215 lb
  • Bench press 100 lb.
  • 50 leg raises, 50 sit-ups, 15 push-ups, and 10 pull-ups.
  • Run three miles non-stop and 1.5 mi in under 14 minutes.
  • Have Greater Wall of Stuff reduced to a single section of shelves.
  • Have business website functional and available for business.
  • Have Technical Library shelved, sorted, and labeled.

If I can achieve these goals (or come reasonably close), then I will have a lot more confidence to become more aggressive in the second twelve weeks and perhaps shoot for the original goals by my 50th birthday.

The end of the first 12-week program will be 12 OCT 2014 while the end of the second 12-week program will be 04 JAN 2014.
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  #20   ^
Old Sat, Jul-26-14, 13:30
wbahn's Avatar
wbahn wbahn is offline
Senior Member
Posts: 8,676
 
Plan: Atkins-ish, post-WLS
Stats: 408.0/288.0/168.0 Male 72 inches
BF:
Progress: 50%
Location: Southern Colorado, USA
Default

I still haven't gotten started. But, I've been getting a lot of low intensity exercise while working my way through the Greater Wall of Stuff, so I'm not too heartbroken yet.

One of the things I ran across was an old spring scale so I put that down in the exercise area. One thing it is good for is that I can get into the push-up position and get an idea of how much I need to be able to bench press before I can do push-ups. Right now it is 180 pounds. Assuming I lose weight proportionately over my body, then that would mean that I need to be able to bench about 70% of my body weight. At the end of 12 weeks I hope to be down to about 220 lb, so I would need to be able to press about 150 lb which is 75 lb with each arm using dumbbells. Sounds pretty ambitious. Plus, the heaviest fixed-weight dumbbells I have are 25 lb and I don't think I can build up anything more than about 35 lb dumbbell with free weights. I don't know what the heaviest dumbbells I can get at Walmart or someplace similar. I don't want to use a barbell because I don't have a spotter to do it safely. Even if I did, the heaviest barbell I could build up would be just under 150 lb. My stepmom might still have some of my dad's old weights and I know he had four 25 lb weights.

Of course, if I start getting into the weight training enough that this becomes an issue, then it is probably reasonable to consider investing in a decent workout machine or at least some more free weights, provided the finances will allow it.
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  #21   ^
Old Mon, Sep-01-14, 22:50
wbahn's Avatar
wbahn wbahn is offline
Senior Member
Posts: 8,676
 
Plan: Atkins-ish, post-WLS
Stats: 408.0/288.0/168.0 Male 72 inches
BF:
Progress: 50%
Location: Southern Colorado, USA
Default Day 01 - UBWO #1

FINALLY got started!!!

Need some tweaking, but that's to be expected. The fact that I'm 12 years older and not taking in near the calories I ideally would be is definitely having an effect. But that's fine. I'll go at water pace I can go.

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

UBWO
  • Chest

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

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

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

    Seated DB Press
    1. 12/10 : 12/5 (10)
  • Back

    DB Pullovers
    1. 12/5 : 12/5 (6) -- did them wrong
    2. 10/5 : 10/5 (6)
    3. 8/10 : 8/10 (7)
    4. 6/15 : 6/15 (8)
    5. 12/15 : 12/15 (9)

    One Arm DB Rows
    1. 12/20 : 12/20 (9)
  • Triceps

    DB Extensions
    1. 12/5 : 12/5 (9)
    2. 10/5 : 10/5 (10)
    3. 8/10 : 8/5 (10)
    4. 6/10 : 6/5 (9)
    5. 12/5 : 12/0 (9)

    Lying DB Extensions
    1. 12/10 : 5/5, 7/0 (9)
  • Biceps

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

    Hammer Curls
    1. 12/5 : 12/5 (8)
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  #22   ^
Old Thu, Sep-04-14, 00:04
wbahn's Avatar
wbahn wbahn is offline
Senior Member
Posts: 8,676
 
Plan: Atkins-ish, post-WLS
Stats: 408.0/288.0/168.0 Male 72 inches
BF:
Progress: 50%
Location: Southern Colorado, USA
Default Day 03 - LBWO #1

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

LBWO
  • QUADS

    DB Squats
    1. 12/5 : 12/5 (6)
    2. 10/5 : 10/5 (6)
    3. 8/10 : 8/10 (7)
    4. 6/10 : 6/20 (7)
    5. 12/5 : 12/15 (8)

    DB Squats (until I can get stands for Barbell Squats)
    1. 12/5 : 12/15 (9)
  • HAMSTRINGS

    Straight Leg Deadlift
    1. 12/5 : 12/5 (6)
    2. 10/5 : 10/10 (6)
    3. 8/10 : 8/15 (7)
    4. 6/15 : 6/20 (8)
    5. 12/15 : 12/15 (8)

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

    Angled Calf Rise
    1. 12/10 : 12/10 (5)
    2. 10/10 : 10/15 (6)
    3. 8/20 : 8/20 (6)
    4. 6/20 : 6/25 (7)
    5. 12/20 : 12/25 (8)

    One Leg Calf Rise
    1. 12/20 : 12/25 (10)
  • ABS

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

    Floor Crunches
    1. 12 : 12 (8)

Definitely broke a sweat with this one. Have a lot of tuning to do, but at least now I have a starting point.

I sorta did an aerobic workout yesterday -- swam 500 yards nonstop in just under 30 minutes. So a very sedate pace that only barely counts as aerobics.
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  #23   ^
Old Sat, Sep-06-14, 01:47
wbahn's Avatar
wbahn wbahn is offline
Senior Member
Posts: 8,676
 
Plan: Atkins-ish, post-WLS
Stats: 408.0/288.0/168.0 Male 72 inches
BF:
Progress: 50%
Location: Southern Colorado, USA
Default Day 05 - UBWO #2

Did some re-arranging and got closer to a very good plan.

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

UBWO
  • Chest

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

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

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

    Bent-over Raises
    1. 12/10 : 12/5 (10)
  • Back

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

    DB Pullovers
    1. 12/20 : 12/5 (7)
  • Triceps

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

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

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

    Hammer Curls
    1. 12/5 : 12/5 (8)

Last edited by wbahn : Wed, Sep-10-14 at 11:08. Reason: Fix some errors in figures.
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  #24   ^
Old Sat, Sep-06-14, 03:35
Mama Sebo's Avatar
Mama Sebo Mama Sebo is offline
Senior Member
Posts: 5,202
 
Plan: Keto, IF
Stats: 224/136/124 Female 64 inches
BF:44%/23%/20%
Progress: 88%
Location: Kenya-teleworking Austria
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Wow! You are motivating me to at LEAST make a list that includes other life stuff -- its important to consider it all together isn't it? I am really not finding the motivation to exercise, having to build it into aother activities, walking the stairs, etc. haven't been back on the water since we got back....anyway, don't want to mess up this nice celan exercise space, see you over in you regular journal!
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  #25   ^
Old Sat, Sep-06-14, 21:52
wbahn's Avatar
wbahn wbahn is offline
Senior Member
Posts: 8,676
 
Plan: Atkins-ish, post-WLS
Stats: 408.0/288.0/168.0 Male 72 inches
BF:
Progress: 50%
Location: Southern Colorado, USA
Default

Did a 20-minute aerobic workout on the old recumbent stationary bike that I have. The preprogrammed internal workout is junk and much too easy. It turns out there is no way to manually program one from the console and the SD Cards have to be in the iFit format which would require me to figure out the format. I may play with that at some point, but not now.

So for now I will have to do it manually. The BFL targets for each minute are:

01 - 5
02 - 5
03 - 6
04 - 7
05 - 8
06 - 9
07 - 6
08 - 7
09 - 8
10 - 9
11 - 6
12 - 7
13 - 8
14 - 9
15 - 6
16 - 7
17 - 8
18 - 9
19 - 10
20 - 5

The bike has 12 resistance levels. What I will try -- and adjust as needed -- will be to use the following mapping between intensity level and resistance level

5 - 2
6 - 4
7 - 6
8 - 8
9 - 10
10 - 12

It's easy to remember. Then I will maintain a uniform speed throughout the workout and, as my fitness improves, I will keep the same resistance profile but just increase the speed. It will take a few workouts to figure out the best speed and whether or not this resistance profile will work. I will not be surprised to discover that the resistance that I need to achieve a given intensity level will be different early in the workout compared to later. But since I am not worrying too much about rigid adherence to the optimal plan but, rather, just finding a sustainable workout plan that moves me in the right direction, I'm willing to trade efficacy for convenience.

Last edited by wbahn : Sun, Sep-07-14 at 19:03.
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  #26   ^
Old Sun, Sep-07-14, 19:41
wbahn's Avatar
wbahn wbahn is offline
Senior Member
Posts: 8,676
 
Plan: Atkins-ish, post-WLS
Stats: 408.0/288.0/168.0 Male 72 inches
BF:
Progress: 50%
Location: Southern Colorado, USA
Default Day 07 - AWO #3

EXERCISE: Stationary Bike
TIME: 20 min
SPEED: 12 mph
DISTANCE: 4.15 miles
CALORIES: 124 kcal
PEAK HR: 169 bpm

Did a true interval aerobic workout on the bike and the plan I worked out seems to work very well. I maintained 12 mph or a tad over most of the time and the intensity seemed to match the resistance level pretty much according to my mapping. It says that I burned 125 kcal and did 4.15 miles. Who knows how accurate either of those are, but it gives me a baseline for comparison. I will maintain this pace until the peaks of the intervals get noticeably easier and then bump it up to 13 mph. My goal is to be at 20 mph by the end of the 12 week program.

My pulse at the peak was 169 bpm, which is probably not too bad. The good Dr. Cooper uses a max heart rate of 205 bpm minus 1bpm for each two years of your age, so for me that would be 180 bpm. He then says that your target heart rate should be between 75% and 85% of your max, which for me would be between 135 bpm and 153 bpm. So 169 bpm is a bit high, but not hugely so. Perhaps I should stay with this profile until my peak heart rate is below 150 bpm.

The seat on that bike is too shallow and the seat back isn't angled back at all. It forces me to sit on the edge of the seat which makes my butt sore. I'll probably get used to it.

Last edited by wbahn : Sun, Sep-07-14 at 21:39.
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  #27   ^
Old Mon, Sep-08-14, 13:58
wbahn's Avatar
wbahn wbahn is offline
Senior Member
Posts: 8,676
 
Plan: Atkins-ish, post-WLS
Stats: 408.0/288.0/168.0 Male 72 inches
BF:
Progress: 50%
Location: Southern Colorado, USA
Default Day 08 - LBWO #2

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

LBWO
  • QUADS

    DB Squats
    1. 12/5 : 12/5 (5)
    2. 10/5 : 10/5 (5)
    3. 8/10 : 8/10 (6)
    4. 6/20 : 6/20 (7)
    5. 12/20: 12/20 (8)

    DB Squats (until I can get stands for Barbell Squats)
    1. 12/20 : 12/20 (9)
  • HAMSTRINGS

    Straight Leg Deadlift
    1. 12/5 : 12/5 (5)
    2. 10/10 : 10/10 (6)
    3. 8/15 : 8/15 (7)
    4. 6/20 : 6/20 (7)
    5. 12/20 : 12/20 (9)

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

    Angled Calf Rise
    1. 12/10 : 12/10 (5)
    2. 10/15 : 10/15 (6)
    3. 8/25 : 8/25 (7)
    4. 6/25 : 6/25 (7)
    5. 12/25 : 12/25 (9)

    One Leg Calf Rise
    1. 12/25 : 12/15 (10)
  • ABS

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

    Floor Crunches
    1. 12 : 12 (8)

This is getting pretty close. I hate the BD Lunges and I know I'm not doing them well. Hopefully with practice. For the Bent Knee Leg Raises I doing reps to achieve the desired intensity level. I'm sure I'm not getting my butt off the floor far enough yet. Similarly, I'm sure I'm not getting my shoulders high enough on the Floor Crunches; I just don't have the abdominal strength yet. Again, with time that should improve.
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  #28   ^
Old Tue, Sep-09-14, 10:08
wbahn's Avatar
wbahn wbahn is offline
Senior Member
Posts: 8,676
 
Plan: Atkins-ish, post-WLS
Stats: 408.0/288.0/168.0 Male 72 inches
BF:
Progress: 50%
Location: Southern Colorado, USA
Default Day 09 - AW #4

EXERCISE: Stationary Bike
TIME: 20 min
SPEED: 12 mph
DISTANCE: 4.14 miles
CALORIES: 125 kcal
PEAK HR: 176 bpm

Although my Peak HR is officially a bit higher than last time, I think that might be because I didn't capture the true peak the first time. I'm pretty sure I did this time.

On the first two intervals I was really doubtful that I would make the distance. I think that was due to fatigue in my leg muscles given the LBWO yesterday. The final interval was definitely challenging. Will stay at this speed for now.
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  #29   ^
Old Wed, Sep-10-14, 11:06
wbahn's Avatar
wbahn wbahn is offline
Senior Member
Posts: 8,676
 
Plan: Atkins-ish, post-WLS
Stats: 408.0/288.0/168.0 Male 72 inches
BF:
Progress: 50%
Location: Southern Colorado, USA
Default Day 10 - UBWO #3

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

UBWO
  • Chest

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

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

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

    Bent-over Raises
    1. 12/5 : 12/5 (10)
  • Back

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

    DB Pullovers
    1. 12/10 : 12/10 (9)
  • Triceps

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

    DB Extensions
    1. 12/10 : 12/10 (9)
  • Biceps

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

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

Pretty good workout. In some things I didn't do quite as well as last time, but I think that's because my muscles are still adapting. Also, I'm trying to get better at the form and that's making things a bit harder.

Of course, I'm not seeing any progress yet -- and probably won't for another month -- but I'm feeling good about myself for doing it.
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  #30   ^
Old Thu, Sep-11-14, 11:02
wbahn's Avatar
wbahn wbahn is offline
Senior Member
Posts: 8,676
 
Plan: Atkins-ish, post-WLS
Stats: 408.0/288.0/168.0 Male 72 inches
BF:
Progress: 50%
Location: Southern Colorado, USA
Default Day 11 - AWO #5

EXERCISE: Stationary Bike
TIME: 20 min
SPEED: 12 mph
DISTANCE: 4.15 miles
CALORIES: 125 kcal
PEAK HR: 170 bpm

The HR monitor on the bike was flakey throughout the workout, but I'm pretty sure I captured the peak okay. I think I'm going to dig out my pulse oximeter and use it from now on. Seeing what my SpO2 levels are would not be a bad thing to do anyway.
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