sallystangWant to be healthy and strong

Posts by sallystang


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Forum Topic Date Replies
Fitness September 2014 Fitness Group-- ALL ARE WELCOME Sep 22 2014
17:47 (UTC)
2

Well back at it today,  Sat and Sun were rest days.  Really didn't do much but just cleaning and laundry.

So today was NROL4W Phase 1 B2

Ball crunches 2 x 10

deadlift 2 x15 @75lbs (up from last workout)

military press 2 x1 5 @ 20lbs each arm

wide grip pulldown 2 x15 @ 45lbs

Lung 2 x 15 @ 20 lbs each arm

Metabolic

3 sets 1 min rest between sets

jumprope 30 sec

step out squat 10 each leg

pushup 20

hopscotch 30 sec

squat 20

 

Fitness September 2014 Fitness Group-- ALL ARE WELCOME Sep 19 2014
17:34 (UTC)
19

Just back and I'm pooped... I still have some mild DOMS from Wed so I really had to push hard

NROL4W

Phase1 A2

Prone jackknife 2 x 10 with 45 sec plank inbetween

squat 2 x 15 @ 65

pushup 2x 15

seated row 2 x15 @45

Step up 2 x15 @45 (bar only)

Finisher

3 rounds

jumping jacks x 20

walking lunges x 10 per leg

skis x 10 per leg

mountain climber x 10 per leg

single arm clean (20lbs) x 10 per side

1 min rest

And I'm already sore.  Tomorrow should be interesting, TGIF!

Happy weekend!

Fitness September 2014 Fitness Group-- ALL ARE WELCOME Sep 18 2014
18:00 (UTC)
28

Today was a cardio day, so 3.1 power walk.

Fitness September 2014 Fitness Group-- ALL ARE WELCOME Sep 17 2014
20:22 (UTC)
32

@OGR thanks, I've been trying to add in more met work to even out everything.  But I have a feeling I'm gonna be feeling those 60 pushups tomorrow :)

 

Fitness September 2014 Fitness Group-- ALL ARE WELCOME Sep 17 2014
17:25 (UTC)
34

NROL4W Phase 1 B1

Ball crunch 2x10

deadlift 1x15 @ 65 1 x15 @70

Military press 2 x15 @ 40 lbs (20lb each arm)

Lat pulldown 2 x 15 @ 45

Lunge 2 x15 40lbs (20lc each arm)

Metabolic

3 rounds

jumprope 30 sec

step out squat 10 per side

pushup 20

hopscotch 30 sec

squat 20

rest 1 min in between rounds

 

Fitness September 2014 Fitness Group-- ALL ARE WELCOME Sep 16 2014
18:05 (UTC)
39

3.1 m power walk today

Fitness September 2014 Fitness Group-- ALL ARE WELCOME Sep 15 2014
17:39 (UTC)
42

Saturday 2 mile "fun" walk with DD (10)

Sunday 4 mile bike ride with the family (lots of hills) my thighs are very tight today

Today started NROL4W

Phase 1 A

I switched the abs to the beginning of the workouts and added a metabolic at the end.

So today was....

Prone Jackknife 2 x15

Squats 1 x 15 @55 and 1 x 15 @ 60 (I should have started at 60)

Pushups 2 x 15

Seated Row 2 x 15 @45

Step ups 2 x 15 @ 60 lbs (30lb each arm) med high bench (I'm short, so a high bench hurts my knees)

Metabolic

3 Rounds

Jumping Jacks (20)

Walking Lunges (10 per leg)

Ski jumps (10 per side)

Mountain climbers (10 per side)

Single Arm Clean (10 per side) 10lbs

Rest 1 min between sets

WHEW! and crazineko, I agree step ups are a necessary evil :) 

 

Fitness September 2014 Fitness Group-- ALL ARE WELCOME Sep 12 2014
17:22 (UTC)
67

Just back from a 3 mile power walk.

Going to have a couple of "active rest"days then start NROL4W on Monday.

I'm actually excited to go to a "new" program.  It's been about 18 months since I did that program.

 

Fitness September 2014 Fitness Group-- ALL ARE WELCOME Sep 10 2014
17:02 (UTC)
78

Just back,

Today was NROLSC HPT III 5A

Plank with pull 2x10

Bulgarian Split squat 2x15 25lbs

shoulder press 2x15 (1 set 40lbs 1 set 30lbs)

wide grip deadlift 2 x15 75lbs

1 pt row 2x15 30lbs

 

Weight Loss Lost weight? Which method did you use? Sep 09 2014
20:17 (UTC)
4
Original Post by amethystgirl:

Counted calories, kept a reasonable deficit, ate enough, moved more, lifted heavy things, made better food choices but didn't eliminate anything from my diet.

^^ This exactly!  Went from 187 to 155 doing this.  Maintaining at the moment but hope to lose about 10 more :)

 

Fitness September 2014 Fitness Group-- ALL ARE WELCOME Sep 09 2014
17:15 (UTC)
85

Just back from gym NROLSC Hyp III B4

Ball jackknife's 2 x 10

30 sec plank inbetween sets

Crossover step up 30lbs 3x10

Dumbell bench press 25lbs 3x10

Overhead reach squat BW 3x10

Inverted Row 3x10

Then I did 2 rounds...

jump rope 20 sec

ski jumps 20 (10 per leg)

walking lunge 20 (10 per leg)

BW squat 20

rest 1 mins

jumping jack 20

pushups 20

mountain climbers 20 (10 per leg)

squat thrust 5

 

 

Fitness September 2014 Fitness Group-- ALL ARE WELCOME Sep 08 2014
16:43 (UTC)
91

Well, today was a change in plans, I did my power walk (2 miles) in the rain, instead of go to the gym....  Too many people in there for my liking...So instead of cardio tomorrow will be a weight day...

Fitness September 2014 Fitness Group-- ALL ARE WELCOME Sep 05 2014
17:27 (UTC)
101

Happy Friday!

Just got back from my workout today (I go at my lunch break)

Today was NROLSC HPTYIII A4 which is....

Plank with Pull (2 x 10 each arm 10lbs)

Bulgarian Split Squat 25 lbs (4 x 5)

Dumbbell bench press 25 (4 x 5)

Widegrip deadlift 75 lbs (4 x 5)

Two point Row 30 lbs (4 x 5)

Then 3 sets of complex (oly bar only)

5 reps each exersize

Romanian deadlift/bent over row/front squat & press

I'm feeling a little off today so I could only get 3 sets on the complex. I usually shoot for 5....

 

Fitness September 2014 Fitness Group-- ALL ARE WELCOME Sep 04 2014
18:42 (UTC)
108

WOW, metabolicmon just reading your workout makes me tired :)

So today was my walk/metabolic workout...

So 2 miles 4.2 mph pace

Then two rounds of

jumprope x 20

ski jumps x 20 (10 per side)

pushups x 20 (from floor/feet)

squat x 20

1 min rest

jumping jacks x 20

walking lunges x 20

mountain climbers x 20

burpees x 5

I've just started doing metabolic workouts about 3 weeks ago, so far I only do BW, but will be working up to using weights soon.

Fitness September 2014 Fitness Group-- ALL ARE WELCOME Sep 03 2014
19:27 (UTC)
113

Can I join in?  I'm trying to get back on track... so my goal for Sept, lift three days a week, walk/metabolic two days and then fit in some activity elsewhere.

Monday was a rest day

Yesterday was a dud (terrible sinus headache)

Today did 3B of NROL SC Hypertropy III.  I'm planning on going to NROL4W when I finish this stage...

Workout was

jackknife on ball (2 x 10)

Crossover step up (30lbs 2x15)

Shoulder press (50lbs 2x15) on machine

Overhead squat (BW 2x 15)

Inverted Row (BW 2x15)

 

Health & Support Antidepressants/anxiety causing GI issues? Aug 22 2014
13:54 (UTC)
2

I started it about the same time as you and I've lost about 20 lbs.  I did find that the last month or so, the weight loss has leveled out.  

If the weight loss worries you defiantly talk to your doc. But maybe things will level out for you too. :)

 

Weight Loss Fiber powder not helping Aug 11 2014
18:22 (UTC)
2

I have the same issue but mine is due to medication.  I started drinking a daily green smoothie with chia seeds and it has worked wonders.  Of course the green smoothie adds veggies and fruit (ie more fiber) and of course drink more water. :)

 

Weight Loss Change in face after weight loss? Jul 30 2014
15:19 (UTC)
3

Yes you will probably see it in your face first. For me, the first thing that went was the double chin.... :)

Fitness Adult Trike Jul 09 2014
18:14 (UTC)
2

Thanks barbara. One of the main reasons for me getting it was to "be involved" both my husband and daughter ride.  When they go, I always feel left out. So this seemed like a way that I could ride and not be so scared of falling.

Health & Support antidepressants? Jul 09 2014
17:07 (UTC)
3

Actually I typed that wrong I'm on 300mg, 150x2 per day.  The first week I was on 150 mg and it was awful. I was very angry, and the anxiety was at a high.  I usually don't have anxiety issues.  Then when we went up to 300mg, things leveled off.

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