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3-DAY REFRESH: GET YOUR BODY BACK ON THE FAST TRACK TO WEIGHT LOSS AND HEALTHY EATING HABITS

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Any program accountablity
Showing 18 results.
Any program accountablity
10/26/12 1:03 PM
Greetings! I have been on BB.com for a couple of years. I have done numerous programs and have enjoyed my experience. I am going to continue to do some BB programs, but I am putting my focus on lifting heavy. I have purchased a power rack which allow for squats, deadlifts, bench presses, pull ups, with safety. I will be buying some additional weights and looking to go to 300lbs in weights.

I have purchased numerous books and have been reading them and designing a program that will help me meet my goals. I have purchased:

The New Rules For Lifting (abs, original, for life)
Maximum Strength by Eric Cressey

I will be following the programs designed in these books and using some BB cardio programs for my cardio.

Hope I can get some people in here along for the ride....

I have experience in P90X, P90, Rev Abs, Body Beast, Insanity and I am a certified personal trainer, completing my intern hours.

Join me, lets be accountable together!!

Kevin

Starting weight: 215
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RE: Any program accountablity
10/16/12 8:40 AM as a reply to NROL.
Day 1....kinda.

I was planning on starting on Monday but woke up with a 24 hours stomach flu that has been in our house for a few days. Spent the day on the couch puking and such.

Today I decided to see what I could do.

I was able to do 2 sets of 145/15 squats.

1 set of 20/15 lawnmowers.

After this, I began to get a splitting headache so stopped. I will get back on it tomorrow.

Keep Rocking!
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RE: Any program accountablity
10/16/12 8:45 AM as a reply to NROL.
Here is the power rack that I purchased.

Also have an Olympic Bar and 200 lbs of weights. The bench was purchased about 3 months ago.
Attachment

Attachments: photo.jpg (32.1k)
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RE: Any program accountablity
10/17/12 12:06 PM as a reply to NROL.
Day 1.5...

Finished up the workout from yesterday.

45lbs/15reps x1 set of lunges.

2x15 pushups

2x20 swiss ball crunches

25x15 1 set of lawnmowers.

I finished up with some 1 minute all outs followed by 2 minute moderates.

Tomorrow is an off day, back at it Friday
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RE: Any program accountablity
10/19/12 11:08 AM as a reply to NROL.
Day 5, 3rd workout

Deadlifts 115x15x2

D-bell shoulder press 25x15x2

Step-ups 20x15x2

Barbell shoulder press 90x12x1, 45x15x1

Reverse Crunch 15x2

Today was my first time doing Deadlifts with a full concentration on form and tempo. I have done them in the past, but feel that I was way off. I totally respect and give props to those that can do 150/200 lbs, thats quite a feat! One that I will accomplish with time!
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RE: Any program accountablity
10/21/12 11:46 AM as a reply to NROL.
Day 7

Did my workout this morning after church.

Today was :

Squats 145x15x2 (up 10lbs from last week)

Lunges with barbell 45x15x2

Lawnmowers 25x15x1, 30x15x1

Push ups 15x2

Swiss ball crunches 15x2

Did 5 minutes on the bike for warmup then 3 rounds of 3 minutes all out/moderates. (boxing, jumping jacks, jump rope)
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RE: Any program accountablity
10/26/12 1:03 PM as a reply to NROL.
Started week 2 on Monday. I began with workout B and some deadlifts. Was using 125 for weight and felt some "strain" on the lower back around rep 8. I stopped and began the "oh please dont let it tighten, ouch, no its all good" chants. I had a chiropractic appt already scheduled and believe that helped me out tremendously. Anyway, I bought an ice pack and used that. By Wednesday, things were looser and today I am pain free, but still feel some tightness.

I worked out Wednesday, Thursday and Friday. I limited my weights on all days. I am certainly putting too much emphasis on lifting heavy right now. I need to focus on just getting the reps/sets in and let the weight go up gradually. Speaking of weight going up, I have added 10 lbs in the past 2-3 months. A small percentage of it is muscle, but the rest would be fat. I have slipped up pretty good in the past few months and have no reason other than boredom. Back at it!

Today was workout B

Deadlifts: 45x15x2

1 arm shoulder press with d-bell: 15x15x2

step ups: 15x1, 5x15x1

Shoulder press with barbell: 45x15x2

Reverse crunch: 8x1, 12x1

Did 1 round of boxing (with gloves) and 1 round of jump rope
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RE: Any program accountablity
10/31/12 11:38 AM as a reply to NROL.
Began week 3 on Monday. Started with workout A. Unfortunately, that night I began getting a sinus headache and woke up feeling like crap so laid in bed all day. I finally was able to eat that night, but still feeling sluggish today (wednesday) so skipped my workout. I will plan on getting on it tomorrow.

Bad thing about laying in bed all day....back pains! Good thing.....catching up on DVR'ed shows.

Rock ON!!
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RE: Any program accountablity
11/1/12 8:11 AM as a reply to NROL.
Worked out today, workout B. Iced the back last night after a painful day. Walked around with the family for Halloween and headed back home.

Needed to get the workout in today to keep the back from locking up.

Deadlifts 65x15x2

Step ups 15x2

1 armed Dbell shoulder press 17.5x15x2

Bbell shoulder press 65x12x2

Reverse crunch 14x1 12x1

1 round of boxing (3 minutes)

1 round of jump rope (3 minutes)

Planning on working out Friday and possibly Sunday
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RE: Any program accountablity
11/2/12 11:23 AM as a reply to NROL.
Friday, Week 3 coming to an end.....

Squats 65x15x2

Static Lunge 65x15x1, BWx15x1

Lawnmower 20x15x2

Push-ups 15x2

Swiss Ball Crunch 20x2

1 round of boxing for 3 minutes

1 round of jumping jacks/running in place for 3 minutes

1 round of jump rope for 3 minutes.

Have a great weekend!

Here is a pic from day 1. Plan on doing better pics soon
Attachment

Attachments: photo.jpg (27.8k)
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RE: Any program accountablity
11/8/12 11:16 AM as a reply to NROL.
Began Week 4 on Monday. Did A on Monday, B on Wednesday, A again today and will plan on doing B again on Saturday. Next Monday starts the Fat Loss portion for a month. After that, its a week off and I plan on doing UR for a week.

Today was

Squats 65x15x2

Lawnmowers 20x15x2

Static Lunges BWx12x2

Pushups 15x2

Swiss ball crunches 20x2

For the cardio portion, I did 3 minutes of boxing, 3 minutes of various exercises (running in place, jumping jacks, side to sides, basketball jumps, etc) and 3 minutes of jump rope.

I am looking into a heavy bag for the home. My ultimate dream is to level our current garage/shack/storage space and make that into a room for our oldest and a gym for me....dreams!
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RE: Any program accountablity
11/12/12 10:37 AM as a reply to NROL.
Today I started the Fat Loss portion of NROL. I slight bump in reps and routines, looking forward to it..

Today was

Squats 90x15x3

Rows 30x15x3

Rotational Lunges BWx15x3

D-bell Squat Press 15x15x3

Supine Hip Ext 15x3

Swiss Ball Crunch 20x3

I did 3 minutes of boxing and 3 minutes of jump rope.

Havent weighed in awhile, but doubt if I have lost anything.

Rock On!
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RE: Any program accountablity
11/14/12 11:28 AM as a reply to NROL.
NROL week 5...

Second workout this week. Liked this one as it had some of my faves...dead lifts and bench press.

Deadlifts 75x15x3

Incline Bench Press 75x15x3

Bulgarian Split Squat 12x1, 7x1, 15x1

Shoulder press 15x15x3

Romanian Deadlifts 75x15x3

Swiss ball crunches 15x3

3 minutes of jump rope, 3 minutes of boxing.
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RE: Any program accountablity
12/3/12 12:16 PM as a reply to NROL.
Wow, feels like it has been ages since I updated. So, I have not missed any workouts but in a "i want to eat what I want to eat" mode. Not just cramming food down my throat and eating a lot of junk, but not as selective as I should be. Anyway, I am on week 8 and still in the fat loss portion of the NROL. I have one more week after this, then off for a week. Will be doing the Ultimate Reset for a week (my off week) then heading into the Fat Loss 2 portion. I am still digging the workouts.

Today

Squats 105x15x3

Kettlebell squats 30x15x3

Supine Hip Ext 15x3

Rotational Lunges 15x3

D-bell Shoulder Press 20x15x3

Swiss Ball Curls 15x3
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RE: Any program accountablity
12/5/12 12:38 PM as a reply to NROL.
Another great workout today. I finally came to the realization that I was lifting a lot (reps wise) in each workout, resulting in the fatigue right afterwards. Today I did:

Deadlifts 105x15x2 105x12x1

Incline Bench Press w/ Dbells 30x15x3

Split Squats 15x12x3

Shoulder press w/ Dbells 20x15x2 15x15x1

Romanian Deadlifts 105x15x2 150x12x1

Swiss Ball Crunches 15x3
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RE: Any program accountablity
12/7/12 11:13 AM as a reply to NROL.
Busted out the reps this morning. Will plan on working out tomorrow also. I am going to reduce the weight on Deadlift about 10 lbs since I am doing around 90 reps.

Today

Squats 115x15x3

Kettle Bell Swings 30x15x3

Dbell Shoulder Push Press 20x15x3

Rotational Lunges 15x3

Supine Hip Ext 15x3

Swiss Ball Crunches 19x3

Tonight is our annual Christmas Party! Looking forward to a good time with fam!
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RE: Any program accountablity
12/11/12 3:05 PM as a reply to NROL.
Did back to back workouts Mon and Tues. This morning I decided to try and do 125lbs on squats. I did 3x12. I was excited about this as this is a good sign of the recovery from all the back issues that I have had in the past 6 months. I am really focusing on form and slowing the pace down. 125 is not a huge amount and I did all the reps without any problems, but I paid attention to form. I also have some crappy knees that are benefiting from the slower pace and attention to form. One more week after this one and I will be in my rest week.

Rock On!!
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RE: Any program accountablity
12/17/12 7:05 AM as a reply to NROL.
Good morning all! I am still rocking and have not missed any workouts. I am focusing on increasing my weight on squats. I am also doing some warm up reps before hitting it. Last week I increased my PR for squats to 155lbs. I started off with 12x125, then 12x135, then 12x155. I have two more workouts this week then will be on my rest week. I am going to try and do 165 this week.

On my deadlifts, I am trying to keep it around 65-95 lbs to concentrate on form and because I am doing around 90 reps.

Make it a great week!

I started a page on F***book. It is called Love for Lifting. If you are interested, you can look that up.

Thanks!
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Showing 18 results.