Hardcore Check In for April 2017

Debbie, Fit Bit does double log unless you put the time that you started the workout that is on the Fit Bit. Then it will only show once on my fitness pal. You will see both entries on the Fit bit, but it does not double your calories. Also if you make calorie burn adjustments on map , fit bit will make adjustments on their reading as well. I had to go through some rea ding to figure that out. So on the fitbit app it gives you theirs and the other entry will sat my fitness pal but when you see exercise time and calories burned the it is only for once not both. I hope I am making it clear.
 
Todays, workout was Ripped with Hiit Plyo Hiit #1, 28 minutes, 183 calories, heart rate avg. 138/max 171. Then I did Strong and Sweaty PHA, 50 minutes (7 extra for writing things down and adjusting) 275 calories, hr 114/144. I used Barre Amped Bounce stretch at the end, 8 minutes, 20 calories. Total time was 86 minutes, calories burned 478.
Weights all 12 reps each round of exercises repeated 3 times
squat off the end 20#, 20#, 20#
overhead press 15's, 15's, 15's
side lunges 15's, 15's, 15's
upright rows 15's, 15's 15's
step ups 15's, 20's 20's
release push ups body weight
second round
cross back lunge 20#,20#,20#
biceps curls 15's, 15's 15's
deadlifts 30's,30's,30's
pullovers 12's, 15's 15's
standing squats 25's, 25's 25's
lying extensions 15's,15's,15's
 
Today I worked BACK. I did 4 sets with 8 reps per set. 1 minute rest between sets, a 2/ 2 count. I went heavier and boy did it feel good. I am very tired so I wasn't up to a fast paced high rep workout. I finished with some leg extensions.

Barbell Rows- 55# x 8, x 8, x 8, x 8

1 Arm Rows- 35# x 8, x 8, x 8, x 8

1 Arm Horiz. Rows- 25# x 8, x 8, x 8, x 8

Rear Flies- 12# x 8, x 8, x 8, x 8

Pullovers DB- 25# x 8, x 8, x 8, x 8

Deadlifts BB- 55# x 8, x 8, x 8, x 8

Leg Extensions- 50# x 20
60# x 15, x 14, x 13, x 13

Single Leg Extensions- 20# x 15, x 15

Workout was 50 minutes and I burned 281 Calories.

Debbie, Nice cardio workout. I would go by your treadmill on the calorie burn, that seems too low for almost an hour of running.

Diane Sue, Nice Workout today. You got a great calorie burn today. I have lowered my Carbs the last 3 days and I am seeing great results in my mid section. I think bread is the worst thing for me to eat. Also, I am slowly getting the brain fog to subside. Until I started paying attention, I didn't realize how many carbs I was consuming in a day. I made a huge pot of extra lean Turkey chili and have been eating that all week. I am not sure what I will cook next. Maybe Chicken kabobs with some red and yellow pepper and onions. I could eat it with hummus.

Roselyn, I hope you have a good workout today. I will check back in later so maybe you will have posted by that time.

Have a nice day.
 
Today I worked Legs and Shoulders. My knees have been bothering me a bit so I went light with the weights. Still felt it, though, as I concentrated on squeezing my glutes/hamstrings, etc while doing the exercises. I was sweating pretty good with this one.

LEGS
Single Set/Drop Set - Build
Sumo Squat: 15#/20#/25#/20# - 15/12/8/8 reps (last two sets were drop sets)

Super Set - Bulk
Stiff Leg Deadlifts: 35#/45#/55#/45# - 15/12/8/8 reps (last two sets were drop sets)
Squats: 15's/20's/25's - 15/12/8 reps

Force Set - Bulk
Full to 1/2 Sumo Squats: 20# - 5 sets/5 reps
Held down for 5 seconds each set.

SHOULDERS
Super Set - Build
Lateral Raise: 8's/10's/12's - 15/12/8 reps
Upright Row: 25#/30#/35#/30# - 15/12/8/8 reps (last two sets were drop sets)

Giant Set - Build
EZ Bar Underhand Press: 20#/25#/30# - 15/12/8
1, 1, 2 Front Raise: 5's/8's/10's - 15/12/8
Rear Dealt Raise: 10's/12's/15's - 15/12/8

Single Set/Drop Set - Build
EZ Bar Shrugs: 30#/40#/50#/40# - 5 sets/5 reps

Workout was 46 minutes, Avg HR was 91, Max HR was 153, burned 153 calories.

Then I walked .5 mile on my treadmill. Not sure what happened, I must have started late. I only had ten minutes to walk.

Diane - I just log my workouts through FB, I don't care to know what workout I did, etc. It keeps pretty good track, although I think my calorie burns are really low. However, it seems to workout by the end of the day so all is good.

Jolie - I think you're right but I don't add anything to it on FB or MFP. I just go with what it gives me. Seems to be helping with maintaining or losing weight so I'm good with that.

Roselyn - Nice workouts you are having!!! Nice job!!
 
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Today, I did Intensity warm up and step, 31 minutes, 239 calories. heart rate avg 139/ max 165. I followed this with Ice Low Impact Sweat workout 2 with blizzard blast premix 14 37 minutes, 256 calories. heart rate 127/178 . Oddly, workout manager gives Intensity a met value of 7 and Low Impact sweat an 8. I really would have thought that it would be the other way around. But then my max heart rate was higher on Low Impact Sweat. I am a bit surprised. I used my Fit Bit though. But I do like to make comparisons. I generally find I would be more a met value of 6 or 7 for most cardio workouts and rarely an 8. I finished off with Strong and Sweaty bonus abs 13 minutes . Total time 81 minutes, calories burned 558 Total. 6576 steps. So far I started with a plus of 270 calories estimated on steps from Fit Bit to My Fitness Pal after working out they took 140 calories off of my total workout calories leaving me at 418 calories instead of the 558. It seems as I get more steps in later in the day I get that back and sometimes some extra step calories. I am trying to figure out why they calculate that way. Heading to a art presentation that my granddaughter's coop is putting on. They may come back here afterward for some more sewing. I seriously need to clean up some of the dust from the chiseling and carpet removal. I did finally get bedding washed and our bedroom dusted up last night.

Debbie, I think that the FIt Bit does a lot of it's own calculating. When I was using it like you are my even though my calorie burns seemed really low, it came out at closer to where I thought it should be by the end of the day. I just didn't see the step changes like I am. I think they estimate your usual steps for the day and give you step calories. Then they take the calories away when you workout for some reason but in the end if you get extra steps they give you back some calories or leave a few subtracted. Anyway that is my guess on it. I have found any defining information.

Roselyn, the nice thing with PHA is it is only 44 minutes and seems effective with no wasting time.

Jolie, they say that low carb diets do help with brain fog. I can definitely tell the difference in how I feel and focus when I eat lots of carbs. Sometimes it leaves me nauseated and feeling ill.
 
Today I did ARMS. I put together my own workout using Progressive Sets and Drop Sets. Workout was 50 minutes and I burned 341 Calories. My average heart rate was 114 and my max was 167! I was struggling a bit because I haven't lifted heavy for some time but it felt great. I haven't lost any strength that I can notice.

Bicep Curls DB-
12# x 15
15# x 12
20# x 8
20# x 8
15# x 12
12# x 15

Lying Triceps Ext-
8# x 15
10# x 12
12# x 10
12# x 10
10# x 12
8# x 15

Preacher Curls-
15# x 12, x 10, x 8
12# x 8 Drop set

Cross Body Ext.-
12# x 12, x 10, x 8
10# x 8 Drop set

Conc. Curls-
20# x 12, x 10, x 8
15# x 8 Drop Set

1 Arm Kickbacks-
12# x 12, x 10, x 8
10# x 8 Drop Set

Hammer Curls ( alternating arms, then both arms with a twist) 3 reps per set
15# x 12, x 10, x 8 These were killer!

Lying Triceps Ext DB-
15# x 12, x 10, x 8 Almost didn't make the last 8!

My arms are fried!!!

Nice workout Debbie and Diane Sue! I am running late so I will be back for personals later.

Have a nice day.
 
Today I did Shoulders for the second time this week. I was going to walk outside but it is raining today. I follow Erin Stern and she recommends doing shoulders 2 times per week so I thought I would give this a try. I love working shoulders and she mentions that it makes your hips and waist look smaller too! I went to failure on each set and had a 1 minute rest between sets.

DB Shoulder Press-
20# x 14, x 12, x 10, x 11 TF

1 Arm Lat Raise-
15# x 12, x 10, x 8
2 Arm Lat Raise-
10# x 12 TF Drop Set
8# x 8 TF Drop Set

Rear Flies-
12# x 15, x 12, x 10, x 12 TF

Upright Rows DB-
15# x 14, x 12, x 11, x 12 TF

Front Raise (4 day split type) DB
8# x 12, x 12, x 10, x 9 TF

My shoulders are fried! I burned 253 calories and my average heart rate was 111 and my max was 151.

I hope you all have a nice weekend!
 
Today's workout felt very long because I had to stop several times. I did Rock'm Sock'm timesaver #7 warm up and blasts, 22 minutes, 170 calories, 130 average/ 168 max heart rate. I then did Ice Metabolic Total Body 50 minutes, 119 average/ 150 max heart rate, 324 calories. Cathe had this at a met 8 and 443 calories:rolleyes: I went heavier on almost everything except a couple of things I used 5# for. I used 20's for the deadlift row moves, mostly 15's and 12's for a lot of it. I finished with Barre Amped Bounce thighs, booty, & stretch, 35 minutes, 150 calories. Total time was 1 hour 47 minutes, calories 644. 5,492 steps. Hopefully I can get to 10,000 today.

Jolie, Metabolic Total Body has a lot of shoulder work with the lower. Mine were fried and I am hoping I do not pay for going heavier today. I don't know about the shoulder work that often. Mine have a tendency toward injury anymore. Also, I do have wider shoulders and it makes shirts and dresses fit tight unless they have some stretch. Nice weights on the biceps and shoulder workouts.
 
No workout today. We have been working on our remodel and have to make a trip to Home Depot. Yesterday by the end of day I had 12,545 steps. Yesterday by the end of the day My Fitness Pal gave me back a plus of 230 calories on their adjustment for my steps which made my calorie total on exercise 874. I found that interesting. I did a lot of trying to clean up dust last night when the boys removed the ceramic tile form the kitchen, bath and entry. I am going to be busy today and we want to refinish the molding around the baseboards. I think that may be my job. I got To The Mat in the mail yesterday, but no time to look at it right now.
 
Today I worked Chest & Tri's the Beast way again. I did up a Week 2 & 4 plan for this week. This was TOUGH!! OMG, mixing these two workouts together really makes them hard, not sure why?

CHEST

Super Set - Bulk
Incline Fly: 15s/20s/25s - 15/12/8/8 reps
Incline Dumbbell Press: 20's/25's/27's/20's - 15/12/8/8 reps (last two sets were drop sets)

Combo Set - Bulk
Close Grip Press to Fly: 15's/20's/25's - 15/12/8 reps

Giant Set - Build
Close Grip Press: 15's/20's/25's - 15/12/8 reps
Partial Chest Fly: 12's/15's/20's - 15/12/8 reps
Decline Push-Ups: 12/10/8 reps (was supposed to be 15/12/8 reps, I was done here)

TRICEPS

Single Set/Drop Set - Build
Lying Dumbbell Extension: 8's/10's/12's/10's - 15/12/8 reps (last two sets were drop sets)

Progressive Set - Bulk
Triceps Kicbacks: 8#/10#/12#/12#/10#/8# - 15/12/8/8/12/15 reps

Super Set - Build
Dips: Skipped
Ins/Outs: Skipped

Ran out of time here, plus was exhausted by the time I got done. I did walk on my treadmill for .75 miles.

I'm running late again, great workouts this weekend Jolie and Diane!!! Diane, what are you remodeling??

Then I walked .75 miles on my treadmill.
 
Today I did Chest. I did 3 sets of each exercise going to failure on each set. I went up in weight in all exercises and it damn near killed me! I minute rest between each exercise.

Warm up Chest Press- 15# DB x 15

Chest Press DB-
30# x 12, x 10, x 9 TF

Chest Flies- 25# x 12, x 10, x 8 TF

Incline Chest Press DB-
30# x 12, x 10, x 10 TF

Incline Flies- 25# x 12, x 10, x 9 TF These were so hard!!!!

ABS

I burned 239 Calories.

I have been on my low carb diet for 5 full days and I have already lost 1 inch in my waist. The carbs were making me puff up so bad, I cant believe how much better I look and feel already! I still eat some but I have cut them by half. I only measured my stomach but my shorts were looser this morning.

Debbie, awesome workout today. I was looking back at some of your old workouts from 2008 and notice that your cardio coach workouts calories burned were close to where they are now. You must just be in such good shape that your body doesn't have to work so hard to complete the workouts! Me, I would be dying...

I forgot to post yesterday that I walked 4.3 miles.

Be back later to check in on Diane Sue and Roselyn.

Have a great day.
 
We have been so busy with the remodeling. I only got 4 1/2 hours of sleep last night. There was not a lot of energy this morning. I just got Ice To The Mat and this morning I did the mix that was the workout with shoulders and core w2, 78 minutes, 297 calories. Not a big burn but it was fine for me this morning. I think next time I may use some dumbbells or ankle weights for some of it. I did pick up 5s for the inner thighs and used them on the hip lifts. I find it interesting that the shoulder workouts are color coded in the manual for the one that comes with TO the Mat and one that comes with another of the workouts. They are the same exact exercises. I don't know why there are two work sheets.
I am hoping to get a better workout in tomorrow. I am still cleaning white dust off of and out of everything after the ceramic tile removal, concrete work, and smoothing the floors out. It is everywhere. I cannot believe how it sifted inside cupboards. I tried to cover things.
I would post my weights on shoulders but the work sheets are upstairs. I need to get some more work done and hopefully get a bit more sleep tonight.

Debbie, nice job on the triceps and chest work today.

Jolie, impressive on those weights today. I don't think I could work chest to failure. I think a lot of people do not realize how much diet affects the physique and how a person feels.

Roselyn, you are really working the Body Beast workouts.
 
Today I did Cardio Coach 3 and had an excellent workout. Did really well with this one. My endurance is back!!!

Workout was 40 minutes, ran 2.83 miles, burned 272 calories (TM said 376) and went 5671 steps.

I also did KPC Abs. Love that one.

Jolie - I guess I am in pretty good shape. A while back at Halloween my DH and I went to a Halloween walk with my sister and brother in law and we were walking up a hill and I wasn't even feeling it, not breathing heavy or anything. The rest of them were about dying. LOL! When I do hill climbs with CC, I usually run them. So I"ll put the TM on 3% incline and run at about 4.5 or 5 mph. If I just walk up an incline, even it it;s at 10%-12%, I don't get winded. Today I did the first challenge and my HR didn't get past 120. However, doing the hill climbs at a 5 mph run brought it up to 160 but within 30 seconds of resting it was back down to around 130.

Diane - What are you remodeling? We are doing the same, we put new flooring down in our living/dining room and will paint this weekend. Lots of work but it sure looks nice!!

Roselyn - I will send you my worksheet, send me your email address again.
 
Today is my rest day. I am getting my house appraised for our re-fi so they never give you a definite time on when they will arrive. It is always between 9am and 12PM. Whatever, I worked out 8 days in a row anyway.

Debbie, great workout today! I am going to start painting as well. It makes me sick, the fumes.

Diane Sue, nice work on the house!!! It will be awesome when it is finished!

Roselyn, I hope you have a great workout and good job on yesterdays workout too.

Have a nice day.
 
Today I did Tracey Staehle's Cardio Kickbox Challenge, 59 minutes, heart rate 134 avg./ 164 max. I then did Hammer and Chisel Masters Cardio 18 minutes, 119 calories H R 129/155. I finished off with Hammer and Chisel 10 minute ab chisel 12 minutes, 40 calories. Total time 89 minutes, calories burned 612. 7,320 steps so far this morning. I have lots to do and it seems to keep growing. It seems we may have workers here on Easter :eek: I have turkey and ham dinner and baking to do. Trying to figure this all out. I do have my daughters house as back up. Too many things are going at once. I have had a headache for several days now. I am guessing all of the dust and stuff in the air.

Debbie, I have found my endurance is coming back. For awhile there I was really having to push. We are getting rid of a lot of carpet and ceramic tile that is really old stuff. We have it all out now. My husband wanted to make our master bath area into a guest bath and master bath. It is large and there was a secondary area that goes to the main hall that was just a sink. He is walling it off and we had plumbing put in for a toilet and a smaller sink vanity and we are putting a cabinet over the toilet as well. This way there is a guest bath. That still leaves us with the toilet shower and the other area that is tub and a long sink vanity. It was a waste of a lot of space. They had to jack hammer down to the pipes and put in the plumbing. My husband and grandsons filled back in the sand and concrete and smoother everything out. We are also repainting. We are getting rid of this cheap yellow beige flat wall paint. It will be great when it is done and I think it will help immensely with the allergies.

Jolie, enjoy your rest day. 8 days in a row deserves a rest day. I always remember having a set time for an appraisal.
 
Today I did my own Back/Biceps using both BB Bulk and Build workouts again. Had a good workout, my back is looking really defined. Happy about that!!!

BACK
Giant Set - Build
EZ Bar Row: 30#/40#/50# - 15/12/8 reps
One Arm Row: 20#/25#/30# - 15/12/8 reps
Reverse Fly: 10's/12's/15's - 15/12/8 reps

Super Set - Bulk
Pullover: 20#/25#/30#/25# - 15/12/8/8 reps (last two sets were drop sets)
Pull-Up: Used my blue bands - 10/10/10 reps

BICEPS
Progressive Set - Bulk
Concentration Hammer Curl: 10's/12's/15's/15's/12's/10's - 15/12/8/8/12/15 reps
(I did standing Hammer Curls, do not like concentration curls)

Single Set/Drop Set - Build
Seated Dumbbell Curl: 10's/12's/15's/12's - 15/12/8/8 reps (last two sets were drop sets)
Way too easy, need to go heavier.

Single Set/Drop Set - Build
Neutral EZ Bar Curl: 20#/30#/35# 30# - 15/12/8/8 reps (last two sets were drop sets)

Then I walked .75 miles on my treadmill.

Diane - It is always hard doing the remodeling, but it sure is nice when it's done. We are almost done, loving the way my downstairs is looking!!

Jolie - Good luck with your refinancing. I hate doing anything like that. Such a pain!

Roselyn - I have to make up Shoulders/Legs workout and then I'll send it out to you. Probably sometime tomorrow.
 
Not much of a workout today, I just did the Fit Tower Lean and Mean Advanced workout that came with the tower. It was 35 minutes and I burned 112 calories. I may be back later. I hardly got any sleep last night. Fit Bit gave me 7 minutes of deep sleep. 3 hr 1 minute total. My neck and head hurt this morning. I got up and made enchiladas for family Wednesday dinner this morning because I was sure I would run out of steam. Now I just have to pop them in the oven.
 
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