Workouts
Replies
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Today I did TJ Fat Blaster (instead of Burn It Off!) and Recharge. Total burn was 491 calories. I'm doing almost all of the high intensity on the TJ now-- yay!0
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Today was a rest day, but I felt like moving so I did TJ Fat Blaster (twinsies!) and then Just Dance on the Wii (50 minutes). 752 calories.
lulukittie, me too! It makes it more fun knowing how far you've come, I think :happy:Today was Week 3 BC1. And while I can look at my log sheet and see that I have increased my weight on almost all exercises, I cannot seem to increase it on anything with a posterior fly! It's so frustrating!
I'm still at 5 lbs. (Please don't laugh.) I tried 8 lbs. today, but could only get 4 in before my form got sloppy, so I dropped back to 5 lbs. I can do 12 reps at 5 lbs and feel like I could do a couple more...so I think to myself, "that's my cue to move up". But I just CAN NOT do 8lbs. ARRGGG. Any advice?
Also, I don't have an HRM (wish I did, but it's just not in the budget) so it's hard to determine my calorie burn, but following the NROLFW formula, on days that I lift, I should consume an additional 227 calories. Should I just create my own exercise "ChaLEAN Extreme" with 227 calories burned?
And finally, I just want to say, this website -- and especially these forums/groups -- have been an immense source of motivation and education for me. Thank you.
First, I love this group. I'm fairly new, but I love coming here to ask questions and get some added motivation to work out!
Second, I can only do flys with 7 lbs (I still don't have 8 lbs dumbbells for some reason.) That is, I am using a 5 lb dumbbell with a pink 2 lb dumbbell :laugh: They're hard to hold, but if I try 10 lbs, I can't keep good form. You can try adding small dumbbells, or weighted gloves to increase to 6 lbs, then 7 lbs. Good form is more important than a high weight.
Third, I agree with philosohoe (sorry if your username was butchered) and use the 227 calories for your workouts. That's pretty much the average burn here, I believe.0 -
Week 4/ Burn circuit 2 - 410 calories. My hands are toast from holding the dumbbells. And I'm supposed to go heavier?! :huh:0
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Today was Week 3 BC1. And while I can look at my log sheet and see that I have increased my weight on almost all exercises, I cannot seem to increase it on anything with a posterior fly! It's so frustrating!
I'm still at 5 lbs. (Please don't laugh.) I tried 8 lbs. today, but could only get 4 in before my form got sloppy, so I dropped back to 5 lbs. I can do 12 reps at 5 lbs and feel like I could do a couple more...so I think to myself, "that's my cue to move up". But I just CAN NOT do 8lbs. ARRGGG. Any advice?
Also, I don't have an HRM (wish I did, but it's just not in the budget) so it's hard to determine my calorie burn, but following the NROLFW formula, on days that I lift, I should consume an additional 227 calories. Should I just create my own exercise "ChaLEAN Extreme" with 227 calories burned?
And finally, I just want to say, this website -- and especially these forums/groups -- have been an immense source of motivation and education for me. Thank you.
I'm in the same boat. I can only do flys with 7.5 lbs. I tried 10 lbs. Did the first one..no problem. 2nd one my arms was like jelly. Hopefully one day I will make it to that 10....hopefully.
I didn't get my CLX in today. I will in the morning. I worked over-time tonight and my feet are killing me. I hope everyone had a nice day today.0 -
PrettytothinkThird, I agree with philosohoe (sorry if your username was butchered)
No butchering. You got it just right:bigsmile:
Today was Hip Hop Abs Fat Burning Cardio in the morning and CLX Week 2 Burn 3. I was able to go heavier on a couple of exercises this week, and overall just felt stronger. That makes me happy because I feel like my back is finally recovered from my flareup from a couple of weeks ago.
Have a great Wednesday everyone!:flowerforyou:0 -
Burn Circuit 1 Week 4 - done - 308 calories burned.
Ok so I attempted 10 lbs flys this morning and I was able to do them up to 10. I had to really concentrate. Feeling stronger is awesome isn't it?0 -
Burn Intervals: 460 calories
Desirai--Congrats on moving up to 10lbs! That IS an awesome feeling! :bigsmile:0 -
Push circuit 1 today AWESOME!!! I used 8,10,15lbs. I will need to use the 20lbs though for all future leg workouts. Didn't quite reach failure on the standard squats using 15lbs. Loving the dead feeling in my arms right now.0
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Week 4/Burn Intervals - 522 calories. My hamstrings are sore from yesterday's workout, which just goes to show I wasn't using enough weight for my dead lifts before.0
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Today is my 100th day on MFP. Yay for me!!
It was also Week 3, BC2. I increased my weight from 8 lb to 10 lbs on a couple of moves, like BICEP CURLS. I'm so thrilled with myself right now that no one around me can stand me! heehee
I actually have visible baby muscles in my arms now!
And....the big news....I was FINALLY able to do 3 Triple Threat Pushups on my TOES before I collapsed to my knees and sniveled. I quickly manned up and finished on my knees. I swear I could do more of these if they weren't at the end of the workout where my arms are toast (or jelly, however you want to look at it.)0 -
Way to go on the pushups, clowermom! I'm still doing knee ones and not all of them at that. (I am busty and I keep crashing to the floor...embarrassing.)
Today was Push Circuit 1. I forgot to wear my HRM so I just plugged a previous workout into MFP-- around 225 calories or so. I'm up to 25 lbs. on one of the squats but my hands are barely strong enough to hold the dumbbells! I'll get there eventually.0 -
We are all doing awwwwwwwwwwwesome!!
Clowerman you are doing an amazing job. Keep it up. LuLukittie I'm in the same boat as you when doing the squats. Sometimes I think the weights are going to slip out my hands as well. Prettytothink how much weight are you using now?0 -
Clowerman, that is very cool!! I'd be telling EVERYONE, EVERYWHERE :bigsmile: I am just so out of shape, regular push ups just aren't happening. Yet.
Desirai, I'm using 20's for my squats, but definitely need to go up to 25's. I have been too cheap/lazy to buy them :blushing: I find that I'm fine resting the dumbbells on my legs, and mostly hanging down for regular squats, just not when I have to keep them up by my shoulders for whichever exercise we do that for. That is torture on my wrists.0 -
Okay. I just started logging my exercises for my circuits in my exercise diary. I will paste here in case people would like to compare.
Week 4/Burn circuit 2
Sumo Squat w/ bicep curl - 15# 12 reps
Lunge w/ 1 arm tri ext - 10# 12 reps
Dead Lift Row - 20# 11 reps [increased from 15# last week]
Squat w/ Overhead tri ext - #15 11 reps [hate hate hate overhead tricep extensions. claustrophobic? lol It feels uncomfortable] I think my head is too big....
Deadlift w/ double row - 15# 12 reps [instead of 10 reps]
Bowler's Lunge w/ single arm row - 15# 10/10 [less wobbly!! = more reps]
Bicep curls w/ abductor balance - 15#/12# 6/5 reps respectively [increased weight from 12# to 15# did 6, failed, then used 12#]
Forward lean lunge w/ double row - 20# 12 reps [increased weight from 15# to 20#]
Triple threat push-ups - knees 3 each [..no change. these are evil..]0 -
PrettytothinkThird, I agree with philosohoe (sorry if your username was butchered)
No butchering. You got it just right:bigsmile:
Have a great Wednesday everyone!:flowerforyou:
Good! I was worried, and I didn't want to go back to check lol Also, I hope you had a great Wednesday! I never remember to say it back, but I always mean to
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Week 4/Burn circuit 3 w/ Ab burner - 403 calories
[ ] = last week
Sumo Squat w/ Overhead press - 15# 12 reps [15# 12 reps]
Lunge w/ Calf Raise - 20# 12 reps [20# 12 reps]
Squat w/ Lat Raise - 10# 12 reps [7# 12 reps]
Lunge w/ Frontal press - 15# 12 reps [12# 12 reps]
Squat w/ Calf Raise - 20# 12 reps [20# 12 reps]
Sumo Squat w/ Delt Raise - 10# 12 reps [7# 12 reps]
Squat w/ Double Overhead press - 15#/12# 4/6 reps [15#/12# 10 reps]
Lunge w/ Lat Raise - 10# 12 reps [5# 12 reps]
Sumo Squat w/ Calf Raise - 20# 12 reps [20# 12 reps]0 -
Tonight was Week 3/Burn 1--500 calories, which is pretty insane for me for that circuit, but tonight was the first time that I bumped up to 12 lbs on about half of the exercises. Seriously WORE ME OUT! I think the worst is trying to balance the weights on my shoulders for the Sumo Squat with the Hip Lift. I can handle the weight for the squat and the lift, but my wrists are used to holding that much weight yet, and the shoulder just makes it awkward for me. Oh well, progress is progress
Great job everyone! Keep up the awesome work. Such a dedicated crew in here. It's truly inspiring! :drinker:0 -
Cardio day: Hip Hop Abs Fat Burning Cardio--293 calories :happy:
Happy Friday!:flowerforyou:0 -
Push Circuit 2 today my buns are on fire. Wish I knew how many calories I burned but I know that my heart rate gets so high and my breathing labored so who know.0
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TGIF!
Week 4/Burn It Off & Recharge - 433 calories0 -
Week 4/ TJ Fat Blaster - 315 calories. Was jumping higher today. This one is always so much fun.0
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CLX Burn Circuit 2 - Week 4
BC is almost over. I am definitely feeling stronger and I've up'd my weights. I will post where I started vs where I end when I complete BC 3.
I've been trying to up my calories which I've somewhat succeeded at doing but now I feel bloated almost all the time. I do not like waking up in the morning feeling like I still have food on my stomach. I'm trying to re-tweek my menu so I can remove a lot of the process food I'm eating and get in more whole foods. Gotta try to keep the sodium down.
I hope everyone is doing well.
TTYL!!0 -
Push Circuit 3 today and I added extreme abs. I feel I have more to give to my abs on weight days instead of being as fatigued after cardio. I hurt my back a little on Friday from going to heavy so took yesterday will be making burn intervals up tomorrow. Hope everyone is having a great day.0
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Hey guys, just wanted to let you know that I finished the program last week! :drinker:
I summed up my results with before and after pics in my MFP blog here - http://www.myfitnesspal.com/blog/OneBryteSmile/view/my-chalean-extreme-review-results-246336.
I don't think that pic does justice for how different my body looks now than it did 3 months ago but it really has changed and I'm so glad I did this program. I definitely plan to keep going with the Lean for Life but I'm considering doing it as a hybrid with Insanity.
Good luck to you all!0 -
Cclancaster take care of your back lady. Allow it to rest.
OneBryteSmile yes I can definitely see the change. You've lost inches and from what I can see your upper back and arms have tone up nicely.
Today I did Turbo Fire HIIT 30 Class. Burned 372 calories.
Off to work. Have an awesome day everybody!!0 -
Push Circuit 1! Finally. 333 calories. I surprised myself with some of the weights. 20 lbs is a huge jump up from curling 15 though.
OneBryteSmile, I can see some change in your upper body, too. Great job!
Cclancaster, I hope your back is feeling better.0 -
Thanks guys I did rest up Saturday just did house cleaning and put a therma care wrap on my back all day. Woke up Sunday and felt great so I did Push 3 and so far so good. Did Burn intervals today and I am so excited I got through the sumo burpees with no modifications and no stops finished all 20 also did all the moves using the thigh toner except one.0
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Hello all! You all are doing great! I haven't posted in a while but I'm still working away on Push. I've upped my weights on everything. I've also started adding in another set of certain exercises. I'm on the third week of Push and wanted more results. My muscles were truly fatigued when I finished Push 1 today. Yeah! I'm really looking forward to taking my measurements at the end of this month. I lost 7 inches from Burn.
I also added in Turbo Fire as my cardio. I love it!
For those struggling with posterior flys, I find I have better form and no pain (my left posterior deltoid gives me trouble when lifting) when I sit down, lean over so my chest touches my thighs and lift up leading with my elbows. It is still working your posterior delts.
Karen0 -
Hello all! You all are doing great! I haven't posted in a while but I'm still working away on Push. I've upped my weights on everything. I've also started adding in another set of certain exercises. I'm on the third week of Push and wanted more results. My muscles were truly fatigued when I finished Push 1 today. Yeah! I'm really looking forward to taking my measurements at the end of this month. I lost 7 inches from Burn.
I also added in Turbo Fire as my cardio. I love it!
For those struggling with posterior flys, I find I have better form and no pain (my left posterior deltoid gives me trouble when lifting) when I sit down, lean over so my chest touches my thighs and lift up leading with my elbows. It is still working your posterior delts.
Karen
Which exercises did you decide to do two sets of? I am curious?0 -
Which exercises did you decide to do two sets of? I am curious?
In general, I do two sets of any exercises that target the overall muscle group. I don't do two sets of posterior flys because they target the back of the shoulder while the frontal press focuses on the anterior deltoid. The overhead press engages all of the deltoid so I will do two sets of that.
I do two sets of all lower body work except for the single leg squat (I use two 25s for that so my legs are finished by the 8th rep). I don't double the single leg dead lifts because I don't feel I get a good workout from them. Instead I do an extra set of regular dead lifts. I love dead lifts. They can really lift your bottom if they are done correctly.
There are others I don't do two sets of, but those are the ones I can think of off the top of my head. Doing extra sets doesn't greatly increase the time it takes to work out. I simply pause the dvd, take a minute or two of rest, and then do the extra set. As I said, my muscles were truly fatigued after PC 3 yesterday. It reminded me of the old days. Loved it!0
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