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  #31   ^
Old Tue, Nov-08-22, 10:41
NHSB NHSB is online now
Senior Member
Posts: 325
 
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
prior MAF 180 20 min distance: 1.18 miles, avg 115 bpm
11/08 3.3 mile walk on hills zone 2 - MAF 180 bpm

STRENGTH - MWF, working up to 4 minute plank to strengthen core and upper body, pike press to failure, next workout add TotalGym pull-ups to failure, TThS, working up to 4 minute superman to strengthen posterior chain, hamstring curls on TotalGym to failure
prior best planks: 70 sec high plank
prior best superman: 40 sec
prior best pike presses: 30 (halfway down)
prior best TG hamstring curls: tbd, setting tbd
prior best TG pull-ups: tbd, setting tbd
11/08 50 sec superman, 3 TG hamstring curls on setting 4

MOBILITY & BALANCE - daily, stretches, working up to 2 minute Eagle poses
prior Eagle Pose 60 sec each “side”
11/08 stretches, Eagle Pose 60 sec each “side”

JUMP WORK TTh, working up to 5 min combined jumping jacks+squat jumps
prior best: 30 jumping jacks, 30 squat jumps
11/08 30 squat jumps, 50 jumping jacks
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  #32   ^
Old Thu, Nov-10-22, 06:49
NHSB NHSB is online now
Senior Member
Posts: 325
 
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
prior MAF 180 20 min distance: 1.18 miles, avg 115 bpm
11/09 took a rest day from walking

STRENGTH - MWF, working up to 4 minute plank to strengthen core and upper body, replace pike press to failure with TotalGym press-ups to failure, next workout add TotalGym pull-ups to failure, TThS, working up to 4 minute superman to strengthen posterior chain, hamstring curls on TotalGym to failure
prior best planks: 70 sec high plank
prior best pike presses: 30 (halfway down)
prior best TG press-ups: tbd, setting tbd prior best TG pull-ups: tbd, setting tbd
prior best superman: 50 sec
prior best TG hamstring curls: 3 , setting 4

11/09 70 sec plank; 25 TG press-ups, setting 4; 20 TG pull-ups, setting 4

MOBILITY & BALANCE - daily, stretches, working up to 2 minute Eagle poses
prior Eagle Pose 60 sec each “side”
11/09 stretches, skipped Eagle Pose

JUMP WORK TTh, working up to 5 min combined jumping jacks+squat jumps
prior best: 50 jumping jacks, 30 squat jumps
11/09 n/a
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  #33   ^
Old Fri, Nov-11-22, 06:44
NHSB NHSB is online now
Senior Member
Posts: 325
 
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
prior MAF 180 20 min distance: 1.18 miles, avg 115 bpm
11/10 4 “miles” indoor steps in zone 2

STRENGTH - MWF, working up to 4 minute plank to strengthen core and upper body, replace pike press to failure with TotalGym press-ups to failure, next workout add TotalGym pull-ups to failure, TThS, working up to 4 minute superman to strengthen posterior chain, hamstring curls on TotalGym to failure
prior best planks: 70 sec high plank
prior best pike presses: 30 (halfway down)
prior best TG press-ups: 25 setting 4
prior best TG pull-ups: 20 setting 4
prior best superman: 50 sec
prior best TG hamstring curls: 3 , setting 4
11/10 65 sec superman; 10 TG hamstring curls, setting 4

MOBILITY & BALANCE - daily, stretches, working up to 2 minute Eagle poses
prior Eagle Pose 60 sec each “side”
11/10 stretches, 30 sec Eagle Pose each “side” - did too late, tired

JUMP WORK TTh, working up to 5 min combined jumping jacks+squat jumps
prior best: 50 jumping jacks, 30 squat jumps
11/10 jumping jacks, squat jumps - skipped - too tired
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  #34   ^
Old Sat, Nov-12-22, 06:11
NHSB NHSB is online now
Senior Member
Posts: 325
 
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
prior MAF 180 20 min distance: 1.18 miles, avg 115 bpm
11/11 3 miles in zone 2

STRENGTH - MWF, working up to 4 minute plank to strengthen core and upper body, replace pike press to failure with TotalGym press-ups to failure, next workout add TotalGym pull-ups to failure, TThS, working up to 4 minute superman to strengthen posterior chain, hamstring curls on TotalGym to failure
Prior Best:
planks: 70 sec high plank
pike presses: 30 (halfway down)
TG press-ups: 25 setting 4
TG pull-ups: 20 setting 4
superman: 65 sec
TG hamstring curls: 10, setting 4
11/11 60 sec high plank; 14 TG pull-ups, setting 4; 17 TG press-ups, setting 4

MOBILITY & BALANCE - daily, stretches, working up to 2 minute Eagle poses
prior Eagle Pose 60 sec each “side”
11/11 stretches, 60 sec Eagle Pose each “side”

JUMP WORK TTh, working up to 5 min combined jumping jacks+squat jumps
prior best: 50 jumping jacks, 30 squat jumps
11/11 - n/a
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  #35   ^
Old Sun, Nov-13-22, 07:43
NHSB NHSB is online now
Senior Member
Posts: 325
 
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
prior MAF 180 20 min distance: 1.18 miles, avg 115 bpm
11/12 3 miles in zone 2

MOBILITY & BALANCE - daily, stretches, working up to 2 minute Eagle poses
prior Eagle Pose 60 sec each “side”
11/12 stretches, 60 sec Eagle Pose each “side”

Shifting schedule: S Jump Work (squat jumps, jumping jacks), TotalGym Full Body (pull-ups, press-ups, hamstring curls); MWF Matt Work (planks, supermans, glute bridge, heel beats, bird dogs/kick backs); TTh TotalGym Full Body; all exercise done 1 set to failure

STRENGTH -
Prior Best:
planks: 70 sec high plank
superman: 65 sec
pike presses: 30 (halfway down - replaced with TG)
TG press-ups: 25 setting 4
TG pull-ups: 20 setting 4
TG hamstring curls: 10, setting 4
11/12 - n/a

JUMP WORK
prior best: 50 jumping jacks, 30 squat jumps
11/12 - n/a
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  #36   ^
Old Mon, Nov-14-22, 10:12
NHSB NHSB is online now
Senior Member
Posts: 325
 
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
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm
11/13 3 miles in zone 2

MOBILITY & BALANCE - daily, stretches, working up to 2 minute Eagle poses
prior Eagle Pose 60 sec each “side”
11/13 stretches, 60 sec Eagle Pose each “side”

Shifting schedule: S Jump Work (squat jumps, jumping jacks), TotalGym Full Body (pull-ups, press-ups, hamstring curls); MWF Matt Work (planks, supermans, glute bridge, heel beats, bird dogs/kick backs); TTh TotalGym Full Body; all exercise done 1 set to failure

STRENGTH -
Prior Best:
planks: 70 sec high plank
superman: 65 sec
pike presses: 30 (halfway down - replaced with TG)
TG press-ups: 25 setting 4
TG pull-ups: 20 setting 4
TG hamstring curls: 10, setting 4
11/13 TG press-ups: 25 setting 4; TG pull-ups: 20 setting 4; TG hamstring curls: 5! setting 4

JUMP WORK
prior best: 50 jumping jacks, 30 squat jumps
11/13 50 jumping jacks; 30 squat jumps
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  #37   ^
Old Tue, Nov-15-22, 07:49
NHSB NHSB is online now
Senior Member
Posts: 325
 
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
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm
11/14 4 miles in zone 2

MOBILITY & BALANCE - daily, stretches, working up to 2 minute Eagle poses
prior Eagle Pose 60 sec each “side”
11/14 stretches, 60 sec Eagle Pose each “side”

Shifting schedule: S Jump Work (squat jumps, jumping jacks), TotalGym Full Body (pull-ups, press-ups, hamstring curls); MWF Matt Work (planks, supermans, glute bridge, heel beats, bird dogs/kick backs); TTh TotalGym Full Body; all exercise done 1 set to failure

STRENGTH -
Prior Best:
planks: 70 sec high plank
superman: 65 sec
pike presses: 30 (halfway down - replaced with TG)
TG press-ups: 25 setting 4
TG pull-ups: 20 setting 4
TG hamstring curls: 10, setting 4
11/14 60 sec high plank; 60 sec superman; 25 reps glute bridge; 10 reps heel beats, 25 reps bird dogs

JUMP WORK
prior best: 50 jumping jacks, 30 squat jumps
11/14 - n/a
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  #38   ^
Old Fri, Dec-02-22, 06:33
NHSB NHSB is online now
Senior Member
Posts: 325
 
Plan: IF+HP+Cycling+Stillman
Stats: 148/143.2/130 Female 5’6”
BF:29%/27%/20%-25%
Progress: 27%
Location: New England
Default

Getting back to it…

Gym Log

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
12/01 4 miles in zone 2

MOBILITY & BALANCE - daily, stretches, working up to 2 minute Eagle poses
prior Eagle Pose 60 sec each “side”
12/01 stretches, 60 sec Eagle Pose each “side”

Shifting schedule: S Jump Work (squat jumps, jumping jacks), TotalGym Full Body (pull-ups, press-ups, hamstring curls); MWF Matt Work (planks, supermans, glute bridge, heel beats, bird dogs/kick backs); TTh TotalGym Full Body; all exercise done 1 set to failure

STRENGTH -
Prior Best:
planks: 70 sec high plank
superman: 65 sec
pike presses: 30 (halfway down - replaced with TG)
TG press-ups: 25 setting 4
TG pull-ups: 20 setting 4
TG hamstring curls: 10, setting 4
12/02 n/a…someday soon



JUMP WORK
prior best: 50 jumping jacks, 30 squat jumps
12/01 100 jumping jacks within a 10-minute general Calisthenics session
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  #39   ^
Old Sat, Dec-03-22, 10:55
NHSB NHSB is online now
Senior Member
Posts: 325
 
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
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm
12/02 4 miles in zone 2

MOBILITY & BALANCE - daily, stretches, working up to 2 minute Eagle poses
prior Eagle Pose 60 sec each “side”
12/02 stretches, 60 sec Eagle Pose each “side”

Shifting schedule: S Jump Work (squat jumps, jumping jacks), TotalGym Full Body (pull-ups, press-ups, hamstring curls); MWF Matt Work (planks, supermans, glute bridge, heel beats, bird dogs/kick backs); TTh TotalGym Full Body; all exercise done 1 set to failure

STRENGTH -
Prior Best:
planks: 70 sec high plank
superman: 65 sec
pike presses: 30 (halfway down - replaced with TG)
TG press-ups: 25 setting 4
TG pull-ups: 20 setting 4
TG hamstring curls: 10, setting 4
12/02 n/a…someday soon

JUMP WORK
prior best: 100 jumping jacks, 30 squat jumps
12/02 30 jumping jacks within a 10-minute general Calisthenics session
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  #40   ^
Old Sat, Dec-03-22, 20:18
NHSB NHSB is online now
Senior Member
Posts: 325
 
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
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm
12/03 4 miles in zone 2

MOBILITY & BALANCE - daily, stretches, working up to 2 minute Eagle poses
prior Eagle Pose 60 sec each “side”
12/03 stretches, 60 sec Eagle Pose each “side”

Shifting schedule: S Jump Work (squat jumps, jumping jacks), TotalGym Full Body (pull-ups, press-ups, hamstring curls); MWF Matt Work (planks, supermans, glute bridge, heel beats, bird dogs/kick backs); TTh TotalGym Full Body; all exercise done 1 set to failure

STRENGTH -
Prior Best:
planks: 70 sec high plank
superman: 65 sec
pike presses: 30 (halfway down - replaced with TG)
TG press-ups: 25 setting 4
TG pull-ups: 20 setting 4
TG hamstring curls: 10, setting 4
12/03 n/a

JUMP WORK
prior best: 100 jumping jacks, 30 squat jumps
12/03 100 jumping jacks within a 10-minute general Calisthenics session
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  #41   ^
Old Mon, Dec-05-22, 07:15
NHSB NHSB is online now
Senior Member
Posts: 325
 
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
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm
12/04 3 miles in zone 2

MOBILITY & BALANCE - daily, stretches, working up to 2 minute Eagle poses
prior Eagle Pose 60 sec each “side”
12/04 - did not do

Shifting schedule: S Jump Work (squat jumps, jumping jacks), TotalGym Full Body (pull-ups, press-ups, hamstring curls); MWF Matt Work (planks, supermans, glute bridge, heel beats, bird dogs/kick backs); TTh TotalGym Full Body; all exercise done 1 set to failure

STRENGTH -
Prior Best:
planks: 70 sec high plank
superman: 65 sec
pike presses: 30 (halfway down - replaced with TG)
TG press-ups: 25 setting 4
TG pull-ups: 20 setting 4
TG hamstring curls: 10, setting 4
12/04 - not back to this yet

JUMP WORK
prior best: 100 jumping jacks, 30 squat jumps
12/04 50 jumping jacks within a 10-minute general Calisthenics session
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  #42   ^
Old Yesterday, 06:38
NHSB NHSB is online now
Senior Member
Posts: 325
 
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
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm
12/05 4 miles in zone 2

MOBILITY & BALANCE - daily, stretches, working up to 2 minute Eagle poses
prior Eagle Pose 60 sec each “side”
12/05 - check

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); TS TotalGym Full Body (pull-ups, press-ups, hamstring curls) - all exercise done 1 set to failure; Sunday rest or workup to Callanetics session

STRENGTH -
Prior Best:
planks: 70 sec high plank
superman: 65 sec
pike presses: 30 (halfway down - replaced with TG)
TG press-ups: 25 setting 4
TG pull-ups: 20 setting 4
TG hamstring curls: 10, setting 4
12/05 - n/a

JUMP WORK and METABOLICS
prior best: 100 jumping jacks, 30 squat jumps
12/05 Metabolic Renewal Workout 1A (4 rounds various pulsing squats, pulsed glute bridges, high knees, burpees)
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  #43   ^
Old Yesterday, 18:52
NHSB NHSB is online now
Senior Member
Posts: 325
 
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
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm
12/06 4 miles in zone 2

MOBILITY & BALANCE - daily, stretches, working up to 2 minute Eagle poses
prior Eagle Pose 60 sec each “side”
12/06 - ✅

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); TS TotalGym Full Body (pull-ups, press-ups, hamstring curls) - all exercise done 1 set to failure; Sunday rest or workup to Callanetics session

STRENGTH -
Prior Best:
planks: 70 sec high plank
superman: 65 sec
pike presses: 30 (halfway down - replaced with TG)
TG press-ups: 25 setting 4
TG pull-ups: 20 setting 4
TG hamstring curls: 10, setting 4

12/06
TG pull-ups: 12 setting 4 - wow, lost a lot of strength quickly
TG press-ups: 4 setting 4 - note to self: don’t try to work out after brunch…
TG hamstring curls: 18, setting 3 - dropped setting to get higher number of reps to failure


JUMP WORK and METABOLICS
prior best: 100 jumping jacks, 30 squat jumps
12/06 - n/a
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