Author Topic: TSP Workout of the Day  (Read 61318 times)

Offline Gif

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TSP Workout of the Day
« on: August 17, 2010, 02:36:38 PM »
Being fit and healthy is as important to survival as anything else.  I'll start this off.  This is from the past few days...

Aug 14:
10 mile hike

Aug 15:
quick 11 mile bike ride

Aug 16:
5 rounds of:
pullups
dead lifts
hang cleans
box jumps (6 reps)

All are 15 reps or exhaustion (except the box jumps)
No rest between sets and rounds... or as little as possible  ;)

Offline ladieu

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Re: TSP Workout of the Day
« Reply #1 on: August 17, 2010, 09:25:14 PM »
subscribed... also cool thread. It reminds me of the 15 minute workouts I used to like to try from Men's Health magazine... would be nice to have some description of how you do the hang cleans and box jumps in particular

Offline Gif

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Re: TSP Workout of the Day
« Reply #2 on: August 18, 2010, 06:26:44 AM »
box jumps:  http://www.youtube.com/watch?v=opuA4Ej2GDs  I used a bench.  This was just to keep my HR up during the workout
hang cleans:  http://www.youtube.com/watch?v=wSm8XMlo198  start light to learn these....this guy has a lot of weight.

Aug 17:
Rest...Had a dentist appt.  Could get your heart rate up I guess.   :o

Offline KYdoomer

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Re: TSP Workout of the Day
« Reply #3 on: August 18, 2010, 08:40:30 AM »
Can we post our workouts here?  Is that the plan?

J

Offline Gif

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Re: TSP Workout of the Day
« Reply #4 on: August 18, 2010, 09:50:50 AM »
Can we post our workouts here?  Is that the plan?

J

Yes thats the plan!!  Everyone just post whatever they do.  We can get ideas for new workouts from each other and keep motivated knowing others are crushing it   8)

If you do a WO with lots of stuff (ie: p90x chest and back) just post "p90x chest and back"  or something like that

Offline KYdoomer

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Re: TSP Workout of the Day
« Reply #5 on: August 18, 2010, 10:21:15 AM »
Ok cool

8/17/10

1 mile run

Pilates
25 "Hundred"
25 "Criss Cross"
5 minutes of "Plank"

I've got to get my weight bench out from under my pile of building materials.  Thanks for motivating me to do so!

J


Offline PAprepared

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Re: TSP Workout of the Day
« Reply #6 on: August 18, 2010, 10:26:51 AM »
Cool thread

08/18/10

P90X+
Upper Body Plus
Abs Core Plus

Bike 4 miles

Offline Gif

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Re: TSP Workout of the Day
« Reply #7 on: August 19, 2010, 05:17:18 AM »
Aug 18:
5 rounds of:
15 thrusters
10 burpees

Offline PAprepared

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Re: TSP Workout of the Day
« Reply #8 on: August 19, 2010, 08:00:19 AM »
08/19/10

P90X+
Total Body

Yoga (not P90X)

Bike 4 miles

Offline PAprepared

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Re: TSP Workout of the Day
« Reply #9 on: August 20, 2010, 09:32:04 AM »
08/20/10

Bike 4 miles

P90X+
Upper body Plus
Abs/Core Plus

Offline Gif

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Re: TSP Workout of the Day
« Reply #10 on: August 20, 2010, 10:29:05 AM »
Aug 19:
Bouldering:
Worked harder overhanging problems
Finished with max pull ups (17)

Aug 20:
5 rounds of:
plyo push ups
medicine ball sit-up w/ toss
bench press
squat

All are 15 reps or exhaustion 

Offline ColdHaven

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Re: TSP Workout of the Day
« Reply #11 on: August 20, 2010, 12:09:52 PM »
Excellent thread guys! Great idea!

I use a program called Lose It! http://www.loseit.com/

You can friend each other on it and keep track of each others progress there. It doesn't give personal information to your friends. It is an app on iPhone, and its free. It consolidates a lot of good information together. It helps you keep track of your calories, your weight, your complete nutritional input, and you can set goals to obtain and it will give you a time frame that it should take to achieve it. It also gives you a calorie budget to try and stay under. I am not sure if it is for other smartphones or not. I have it give updates on Facebook also. My friends there can see what kind of progress I am making also. I was thinking that if you wanted to do this collectively we could share emails and friend each other on this app and we could work together for better survival fitness! What does everyone think?

Yesterday's information is:

  • Calorie Intake - 1,996
  • Calories Burned - 726
  • Net Calories - 1,270
  • Stretching total - 15 min
  • Elliptical - 33 minutes
  • Stationary Bike - 18 minutes

So far I am at a 3,078 calorie deficit for this week. As some of you may know one pound is 3,500 calories. With sensible eating habits and plenty of exercise you can achieve your goals. According to this program I should reach my target weight of 200 pounds by Feburary of next year...that is if I can eat sensibly through the Holidays!  :D

I plan to do some resistance training today. One thing you should not do is be discouraged if you stop losing as much weight after awhile. June 7th I was 264 pounds. Today I am 238. I dropped a lot of pounds initially, but you do gain muscle mass in the process. BMI is bull and not a real indicator, in my opinion. You want muscle, and muscle weighs twice as much as fat.

You might have other goals than I do. It might not be weight loss. However, I think that the app is a good way to keep track of what you do, and keep you motivated. My goals have to do with lower carb intake and losing weight because I am diabetic, and those are strong goals for me. For me, this is a survival strategy for me to keep my blood sugars low. Overall, good health and fitness is the best survival strategy.

If anyone is interested in friending me on the Lose It! app my email is coldhaven@bellsouth.net
« Last Edit: August 20, 2010, 12:25:41 PM by ColdHaven »

Offline ncjeeper

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Re: TSP Workout of the Day
« Reply #12 on: August 20, 2010, 12:49:46 PM »
Im currently hitting the gym 5 days a week with 2 days of rest.
Im trying to keep weight on so all lifts are heavy weight 6-8 reps.
Monday-chest. flat bench or incline 4-5 sets. dumb bell press 4 sets. machine flys or cable crossovers 3 sets.

Tuesday-biceps and triceps. biceps-straightbar standing curls 4 sets. preacher curls 3 sets. seated or standing dumb bell hammers curls 3 sets. triceps-cable pushdowns using various bars for different grips 4 sets. dips with weight strapped around my waist 3 sets. single arm extensions using a dumb bell or cable 3 sets. wrist curls for forearms 2-3 sets.

Wednesday-quads and hams. squats 4 sets. leg extensions 4 sets. leg curls 4 sets. On days I dont feel 100% I will do leg presses in place of squats.

Thursday-back and calves. wide grip pull ups 3 sets. seated cable rows 4 sets. cable pulldowns behind the neck 4 sets. hyperextensions 2-3 sets. sometimes I may add in one arm dumb bell rows or t-bar rows. Standing calve raises 4sets.

Friday-shoulders and abs. Seated behind the neck straight bar presses or dumb bell presses 4 sets. front raises with dumb bells 3 sets. side laterals 3 sets. srugs 3-4 sets. Abs 3 sets of crunches.

No cardo done from spring thru fall. I will run during winter months. I loose too much weight in the warmer months if I run.


Offline PAprepared

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Re: TSP Workout of the Day
« Reply #13 on: August 22, 2010, 11:31:18 AM »
08/22/10
P90X+

Kenpo X

17 miles Mtn Bike

Offline Gif

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Re: TSP Workout of the Day
« Reply #14 on: August 23, 2010, 05:16:47 AM »
Aug 21:
Bouldering outside all day

Aug 22:
Rest

Offline PAprepared

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Re: TSP Workout of the Day
« Reply #15 on: August 23, 2010, 11:12:05 AM »
08/23/10
P90X+

Chest & back


Bike 4 miles

Offline paleo_prep

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Re: TSP Workout of the Day
« Reply #16 on: August 23, 2010, 08:25:41 PM »
Monday:

20 minutes on treadmill, doing "Sprint 8s": 3 min warm-up walk, 30 sec running all-out, 90 sec recovery...and repeat 7 times before a 3-minute cool-down.

Then...first week of the One Hundred Push-Up Challenge (http://hundredpushups.com/week1.html).

Then...20-minute stretching routine.

And all of this WHILE DODGING THE CATS. That's some advanced activity, right there!


Offline ColdHaven

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Re: TSP Workout of the Day
« Reply #17 on: August 23, 2010, 10:19:00 PM »
30 min house cleaning
20 min stretching
33 min eliptical
25 min stationary bike

Offline Gif

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Re: TSP Workout of the Day
« Reply #18 on: August 24, 2010, 05:18:10 AM »
Aug 23:
10 min. rowing (2430 m)

5 rounds of:
20 dumbbell swings
10 burpees

Offline PAprepared

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Re: TSP Workout of the Day
« Reply #19 on: August 24, 2010, 11:00:18 AM »
08/24/10
P90X+

Core Synergistics

Bike 4 miles

Offline paleo_prep

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Re: TSP Workout of the Day
« Reply #20 on: August 24, 2010, 10:39:39 PM »
Tuesday (8/24/10):
  • 30-min fast walk on treadmill
  • 2 sets, 10 reps of dumbell swings for abs (start at a squat, swing dumbbell from between legs until arm is parallel to floor, then swing down to starting position for one rep); I'm experimenting with ab exercises that don't involve crunches, since they are apparently bad for the back, regardless of how careful you are (file that info under "Who Knew?!")
  • 20 minutes of stretching

Offline Gif

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Re: TSP Workout of the Day
« Reply #21 on: August 25, 2010, 08:56:12 AM »
Aug 24:
Bouldering:  Power (worked overhanging climbs)
Finished with max set pull ups (20)

Offline PAprepared

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Re: TSP Workout of the Day
« Reply #22 on: August 25, 2010, 09:17:50 AM »
08/24/10
P90X+

Arms & Shoulders

Bike 4 miles

Offline paleo_prep

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Re: TSP Workout of the Day
« Reply #23 on: August 25, 2010, 09:43:22 PM »
Wed., 8/25/10

It was a bit of a lazy day:
30 minute walk at 4 mph pace
20 min stretching routine

The 100-pushup challenge that I started on Monday left me pretty sore today, so I've postponed Day 2 of the challenge until Thursday. I am nothing if not flexible in my routine!

Offline Dawgus

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Re: TSP Workout of the Day
« Reply #24 on: August 26, 2010, 06:46:55 AM »
 Not really gonna fit into a workout routine, but...8/25

Loaded 1 1/2 truckloads cut firewood
Split all by hand with a maul & stacked
Carried four 50lb bags chicken feed from truck to garage (30 yards)
Shoved 30+ 8ft 2x4's overhead in garage rafters
Biked 8 miles
passed out cold at 9pm  :D

Offline PAprepared

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Re: TSP Workout of the Day
« Reply #25 on: August 26, 2010, 08:21:40 AM »
Not really gonna fit into a workout routine, but...8/25

Loaded 1 1/2 truckloads cut firewood
Split all by hand with a maul & stacked
Carried four 50lb bags chicken feed from truck to garage (30 yards)
Shoved 30+ 8ft 2x4's overhead in garage rafters
Biked 8 miles
passed out cold at 9pm  :D


Best shape of my life was when my father made me split wood all summer. Damn good work out!

Offline PAprepared

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Re: TSP Workout of the Day
« Reply #26 on: August 26, 2010, 08:22:25 AM »
08/26/10
P90X+

Abs Core Plus

X Stretch

Bike 4 miles

Offline paleo_prep

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Re: TSP Workout of the Day
« Reply #27 on: August 26, 2010, 06:51:19 PM »
Thurs., 8/26/10

Sprint-8 on the treadmill
Day 2 of "100 push-up challenge"
~20 minutes of stretching
Rearranged lots of heavy stuff in the garage (I took a day off from work and decided to be productive instead of lazy)

Strangely, I enjoyed the inadvertent "garage" workout the most!

Offline PAprepared

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Re: TSP Workout of the Day
« Reply #28 on: August 27, 2010, 08:52:59 AM »
08/27/10
P90X+

Legs & Back


Bike 4 miles

Offline ColdHaven

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Re: TSP Workout of the Day
« Reply #29 on: August 27, 2010, 09:02:28 PM »
Yesterday

33 min Eliptical
20 min Stationary Bike

Today

33 min Eliptical
7 min Stationary Bike
10 min Weight lifting