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Discussion Starter · #1 ·
I want to see myself through the last four weeks of C25K, expand my strength training, add some functional fitness exercises, a stretching routine, and tune up my eating. I need to drop some weight.<br><br><br>
Good luck to all with your goals! Keep up the hard work. <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)">
 

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I just want to drop a few pounds before Halloween, so I can look good in my costume.
 

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Herbivorous Urchin
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I just need to start losing weight again period and building my upper body strength. Looks like I'll be using the rec center on campus much much more!
 

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Discussion Starter · #4 ·
This was today's new routine. It's killing me. <img alt="" class="inlineimg" src="/images/smilies/tongue3.gif" style="border:0px solid;" title=":p"><br><br>
Functional Fitness:<br>
Basic Crunches - 3 sets of 25 reps.<br>
Arm and Leg Raises - 3 sets of 15 reps., on each side.<br>
Twisting Trunk Curl Crunches - 3 sets of 25 reps.<br>
Shrug Roll (10 lbs.) - 3 sets of 15 reps.<br>
Upper Abdomen Crunches - 3 sets of 25 reps.<br>
Heel Raises (done on step, 10 lbs.) - 3 sets of 15 reps.<br>
Reverse Crunches - 3 sets of 15 reps.<br>
Push-ups - 3 sets of 25 reps.<br><br>
Aerobic Workout:<br>
Two ten minute jogs, with a three minute walk in between, with five minute warm-up and cool-down walks.<br><br>
Strength Training:<br>
Dumbbell Squat - 10 lb. dumbbells<br>
Step-ups - no weights<br>
Lunges - no weights<br>
Standing Calf Raise - one leg at a time, 10 lbs.<br>
Knee Extension - 12 lb. ankle weights<br>
Standing Leg Curl - 12 lb. ankle weights<br>
Side Hip Raise - 12 lb. ankle weights<br>
One Arm Row - 10 lbs.<br>
Rear Lateral Raise - 10 lbs.<br>
One Arm Triceps Extension - 5 lbs.<br>
Upward Row - 10 lbs.<br>
Overhead Press - 10 lbs.<br>
Biceps Curl - 10 lbs.<br>
Standing Fly - 10 lbs.<br>
All done in three sets of twelve reps.<br><br>
Flexibility:<br>
Diver's Stretch - 30 second hold, 3 reps.<br>
Shoulder Roll - 3 sets of 3 reps. in each direction<br>
Head Cross - 3 reps.<br>
Sideways Head Clasp - 20 second hold, three reps. each side<br>
Stick 'em Up - 3 sets of 20 reps.<br>
Tower - 30 second hold, three reps.<br>
Backward Bend - 20 second hold, 1 rep.<br>
Forward Bend and Hang - 90 second hold, 1 rep.<br>
Tree - 60 second hold, one rep. each leg.<br>
Clasped Hand Head to Knee Forward Bend - 30 second hold, 1 rep.<br>
Clasped Hand Forward Bend into Triangle - 20 second hold in each position, 1 rep.<br>
Kneeling Crescent Moon - 30 second hold, 1 rep.<br>
Head to Knee Stretch - 30 second hold, 1 rep each leg<br>
Spine Rolling - 1 minute hold<br>
Butterfly - 1 minute hold, 1 rep.<br>
Side Leg Raise - 1 set of 10 reps. each leg<br>
Camel - 1 minute hold, 1 rep.<br>
Child Pose - 1 minute hold, 1 rep.<br>
Corpse Pose - 3 minute hold, 1 rep.<br><br><br>
I ate my last potato chip today too. <img alt="" class="inlineimg" src="/images/smilies/bigcry.gif" style="border:0px solid;" title=":cry:">
 

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^ wow great routine! I just love it <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)"><br><br>
My goals this month are to drop pounds overall by cutting out junk food and getting leaner thorough exercise. I alternate my workouts between the gym and home dvd's.
 

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SomebodyElse, I dont think I've done that much to work out in the last 2 years combined
 

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Discussion Starter · #7 ·
Thanks guys!<br><br>
This is my routine without the weight training, which I only do three days a week. I probably won't be posting every day here any more, since it has become a habit, and I don't have a need for a public accountability thread to keep me from slacking. <img alt="" class="inlineimg" src="/images/smilies/wink3.gif" style="border:0px solid;" title=";)"><br><br>
Functional Fitness:<br>
Basic Crunches - 3 sets of 25 reps.<br>
Arm and Leg Raises - 3 sets of 15 reps., on each side.<br>
Twisting Trunk Curl Crunches - 3 sets of 25 reps.<br>
Shrug Roll (10 lbs.) - 3 sets of 15 reps.<br>
Upper Abdomen Crunches - 3 sets of 25 reps.<br>
Heel Raises (done on step, 10 lbs.) - 3 sets of 15 reps.<br>
Reverse Crunches - 3 sets of 15 reps.<br>
Push-ups - 3 sets of 25 reps.<br><br>
Aerobic Workout:<br>
Thirty minutes of 60/60s, with five minute warm-up and cool-down walks. It rained the whole time. :/<br><br>
Flexibility:<br>
Diver's Stretch - 30 second hold, 3 reps.<br>
Shoulder Roll - 3 sets of 3 reps. in each direction<br>
Head Cross - 3 reps.<br>
Sideways Head Clasp - 20 second hold, three reps. each side<br>
Stick 'em Up - 3 sets of 20 reps.<br>
Tower - 30 second hold, three reps.<br>
Backward Bend - 20 second hold, 1 rep.<br>
Forward Bend and Hang - 90 second hold, 1 rep.<br>
Tree - 60 second hold, one rep. each leg.<br>
Clasped Hand Head to Knee Forward Bend - 30 second hold, 1 rep.<br>
Clasped Hand Forward Bend into Triangle - 20 second hold in each position, 1 rep.<br>
Kneeling Crescent Moon - 30 second hold, 1 rep.<br>
Head to Knee Stretch - 30 second hold, 1 rep each leg<br>
Spine Rolling - 1 minute hold<br>
Butterfly - 1 minute hold, 1 rep.<br>
Side Leg Raise - 1 set of 10 reps. each leg<br>
Camel - 1 minute hold, 1 rep.<br>
Child Pose - 1 minute hold, 1 rep.<br>
Corpse Pose - 3 minute hold, 1 rep.<br><br>
Still seem to be doing ok. Still pushing myself to my utmost limits, but I am not sustaining any injury. My muscles are sore again, like they were when I first started, but I know that is to be expected and will go away soon.
 

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Discussion Starter · #8 ·
I've lost three pounds since the last time I weighed myself. <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)">
 

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Damn, I wish the gym was open today.
 

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Herbivorous Urchin
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I fail at life.
 

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Hey guys, haven't been around much but still peeking in. I've got too much going on right now to try to focus on my exercise routine, and too much constant traveling and visiting to know when I'll be eating again/put much effort into eating well. I don't have the mental energy left to focus on those things. But once I'm settled in Jordan and can get into a routine again (which <i>could</i> be in a couple weeks when I'm with my host family but will likely be a couple months when I move into my own apartment) I'll try to get back in here and get going. <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)"> In the meantime, good luck y'all!<br><br>
PS- SomebodyElse those workouts are fantastic! <img alt="" class="inlineimg" src="/images/smilies/thumbsup.gif" style="border:0px solid;" title=":up:">
 

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Discussion Starter · #12 ·
Thanks Clarita. Seems to be finally paying off a bit. I've lost ten pounds since I started. <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)"><br><br>
In the last two weeks of C25K. I can jog a 17.5 minute mile. Not spectacular, I know, but I am still proud. So I won't be doing 5k in thirty minutes by the end of October, but it gives me a goal to work toward for November. I'm just glad I could jog for 28 minutes this morning without stopping. <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)">
 

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Discussion Starter · #14 ·
I lost another five pounds. That makes fifteen total over the last two months. <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)"> I also finished C25k, and though I can't run three miles in thirty minutes yet, I never failed to do the program as suggested, and I can now jog for thirty minutes without stopping. <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)">
 
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