June 2015 Challenge ~~ Jun 15th - Jun 21st
cpanus
Posts: 20,321 Member
So...being retired, you lose track of the days!! 
Should have done this yesterday!! 
Let's do it for a second week.
FITNESS AT HOME: X2
30 jumping jacks
15 push ups
25 high knees
10 burpees
30 mtn climbers
30 squats
15 push ups
30 mtn climbers
15 push ups
30 squats
60s plank
1 min wall sit
15 push ups
25 step ups
Let me know what you think.
Chris
Should have done this yesterday!! Let's do it for a second week.
FITNESS AT HOME: X2
30 jumping jacks
15 push ups
25 high knees
10 burpees
30 mtn climbers
30 squats
15 push ups
30 mtn climbers
15 push ups
30 squats
60s plank
1 min wall sit
15 push ups
25 step ups
Let me know what you think.
Chris
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Replies
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Just in Time For Summer: We Don't Know How Many Days...Arm-Sculpting Challenge
Week 3
Getting started: The challenge consists of five basic exercises that help to target all the areas of your arms. Over the course of the challenge, you will increase the number of reps you're doing of each exercise, eventually working up to three sets of 15 reps for each exercise.
Below is an explanation of how to do each of the five exercises, followed by the plan itself.
Choosing the appropriate size weight is key here — you want one that fatigues your muscles by the end of the three sets. If the challenge ever feels too easy, that's your cue to increase the weight of the dumbbells (and if you find you are fatiguing too early, decrease the weight amount). Beginners should start the plan with five-pound weights, and for you more-experienced lifters, make this challenge work for you by grabbing a heavier set.
Bicep Curl
• Start by holding a dumbbell in each hand at the sides of the body.
• Keeping your elbows close to your side, slowly raise the dumbbells to the chest.
• Moving with control, lower back to the starting position.
• This counts as one rep.
Upright Row
• Place a dumbbell in each hand with your palms facing your body, shoulders over the pelvis, and a slight bend in the knees.
• Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides. Slowly lower them to the starting position.
• This counts as one rep.
Triceps Kickback
• Holding a dumbbell in each hand, hinge forward from your hips, bending the knees slightly. Bend your elbows behind you.
• Straighten your arms behind you with your palms facing in. Your arms should be parallel to the floor. Squeeze your triceps, and then return to the starting position.
• This counts as one rep.
Overhead Shoulder Press
• Hold a dumbbell in each hand just above the shoulders, palms facing in.
• Straighten the arms above you.
• Bend the elbows coming back to the starting position to complete one rep.
Bent-Over Reverse Fly
• Holding a dumbbell in each hand with your closed palms facing out, stand with the knees slightly bent. Keeping your back flat, bend forward at the hip joint.
• Lift both arms to the sides, maintaining a slight bend in the elbows, and squeeze your shoulder blades together. Then, with control, lower the dumbbells back together.
• This completes one rep.
Week 3 of our ??-Week Plan
Choose an appropriate size dumbbell (three to eight pounds) and follow the plan below. Every other day is a rest day to give your muscles a chance to rebuild and become stronger.
Day 15 14 reps of each (3x)
Day 16 Rest
Day 17 14 reps of each (3x)
Day 18 Rest
Day 19 15 reps of each (3x)
Day 20 Rest
Day 21 15 reps of each (3x)
Let us know how you are doing. Have FUN!!!
Chris0 -
Chris, thanks for the workouts.
Paula 0 -
Paula that is great that it does not hurt doing squats!
Chris thanks, you rock as usual. I will try them out tonight.
My yellow peony opened one bloom today! I must take a photo and post it!
Shelley0 -
Thanks and Good Going, Paula! I love mountain climbers, and I like squats best when I'm on the TRX!! ...I don't fall on my butt then!
Shelley - Thanks and I'm looking forward to seeing more flowers! Love your gardens!!!
Walked with DH and Bean this morning. It was a good walk. Wanted to hit the gym with DDD this evening, but she had to meet with the Safety Team at school today. She's heading it up this next year, so there was some big meeting with everybody today. Anyway, she ate something at lunch that was too greasy and didn't sit right, so no gym for us. I'm hoping she and I can walk tomorrow evening.
I managed 7.03 miles today for 15,359 steps.
I hope everyone has a great Tuesday.
Chris
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I can do jumping jacks just fine leaning on a table, but can barely get off the ground without help. So strange. Going to use the table and see if the strength grows.
Chris, I love TRX squats too. And lunges. It just feels so much more secure and it's more tiring. I've hung some cords on the stair railing and use that at the bottom of the stairs for the same result.
Shelley, pictures?? please please?? My irises grew great stalks but no blooms this year. Next year though. Yep yep.
BTW, my PTist started me on steps last Friday. Today the elevator was broken - I work on the 2nd floor and am going to tell him I've been practicing. :laugh:
fondly yours,
Paula0 -
I did the workout - but just once. And I did the mountain climbers just the way you taught me, Chris. Counted left foot and right foot as TWO! :laugh: I walked the b*#*@#(!! (that darn spellcheck, doncha' know) - hack hack - but did do them. No arms tonight. So out of shape that 15min pooped me. Can't wait to get back in shape.
- P0 -
I was going to do it last night. But had to go shopping for dog food. Bought a cute little fish. Then had company stop by. Then it was bed time. And tonight I am security at our commissioners meeting. Hmm, not sure when I will get time. I changed the water in my 10 gallon salt water tank this morning. Good thing to. No time tonight. TRX sounds fun. And yes Paula, I will try and get that yellow peony posted.
Broken elevator. LOL, get working on them legs.
Shelley0 -
Good job, Paula...way to count 'em! Sorry about those b*#*@#...should have deleted them but they slipped by.
Shelley I hope your meeting goes on without a hitch. You buy fish...I buy shoes! Don't ya just love it!
Walked with DH and Bean then shopped with DDD. It was fun! I have 7.65 miles and 16,708 steps so far.
Gym with our trainer tomorrow evening. Reading now.
Chris0 -
Chris it went off without any blows! The peony will have to wait. Stupid rain and hail destroyed the bloom!
3 more buds on the bush though. So I will get a photo later. Hey thanks for the burpees! Shoes and fish go together! 
The heater in my little saltwater tank went nuts. I lost a large snail and one peppermint shrimp. The water read 92°…… I unplugged the heater and yanked it out. Temperature slowly coming down. I have a back up heater waiting to go in. Now I have to cross my fingers and hope they do not get sick. I will be buying a heater controller for the other tank. I would be sick if I lost all the aquarium denizens because of a faulty heater!
Got to run.
Shelley0 -
Oh Shelley, I hope your fish are okay, and feel so sorry for your poor peony. It almost feels personal. Such crazy wacky stupid strange weather we have this year... :noway: What does your new cutie look like?
Chris Thought about you and Bean when my neighbor came home from their walk and her friend's puppy almost kissed me to death. So sweet!
Physical therapy today. It's getting easier and easier and barely gets me heated up now. One of the nice things about being out of shape is that the smallest little exertion is a good workout. I miss that. They fixed the elevator today. I kept using the stairs...
No b@#$%^ tonight. to you too. 
Paula0 -
So are you trying to say no Burpees today Paula? You are funny. Kissed to death by a puppy is a great way to go. The new fish is living under the rocks and should be a nice yellow. He is very small right now. And has not put in an appearance since being added. The peony looked pretty good this morning actually. Maybe it was partially closed is all, hiding from that weather! So I will try and take a photo of it. Glad that the PT is getting easier for you. And good for using the stairs! Yahoo.
Back to work for me,
Shelley0 -
I love puppy kisses!!
Walked w/DH and Bean then read all afternoon then hit the gym w/DDD and our trainer. Our trainer left us all shaky and tired! It was a great workout. I have 6.79 miles and 14,820 steps.
She wants to train us to do the Tough Mudder next year. I don't know. She's trained for them two years in a row...I know I could go to Tough Mudder Cheerleader Training School instead!!! I could jump in my car...race to the first tough obstacle...jump out of my car with my pom poms...do a cheer...jump back in my car...race to the next tough obstacle...
It's been a good day!
Chris0 -
I want to be a cheerleader tooooo...please let me come. So what is a tough mudder? I know I have been bad when I run through our workout, then a 30 minute shred and am already feeling it.
Took some photos of the yellow peony. Will try and post it Friday. And tomorrow is zumba!
Shelley0 -
Chris, The Lake Tahoe tough mudder was last week A friend (in really good shape) does that with his friends who all had matching brown Tshirts at the end :laugh: but it was mud!!! Can we all cheer? :drinker: That would be sooo fun - as much fun as fish shopping in Wyoming! Shelley https://toughmudder.com/events/2015-tahoe
PTist gave me a high-five and said I didn't need to practice steps anymore since I was doing them in real life. Walking is almost normal now. A friend is going to bring a spare bike for us to ride together. She promised to stay on the flat trail at the beach. (She usually rides the almost straight up trail into the S.Cruz mountains - at lunch!)
Shelley, How did the heater work out? Are the fish back to okay again? So happy pretty peony survived! Darn that stupid weather!!!
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Lake Tahoe it was!! She had a great time and her team did a fabulous job. We should all train for it next year! No...wait...I mean train for the Cheer Squad! I don't want any misunderstandings here...
Paula, I'm glad you found a riding partner! Have fun! Great news from your PT! I'm go glad for you!!!!!!!!
Shelley...how is the new baby fish? and have fun at Zumba.
Nite, my friends
Chris0 -
Training has commenced. Adding (5 pound) pom pom lifts to the workout! :drinker:
Finished the workout tonight - one set. Lots of modifications to make it easier for now (planks/mtn climbers w/hands on stair step) (wall pushups - ow, those add up) (special counting system) (jumping hurts so no jacks and stepping into burpees) (counting 2nd floor climb at work as steps). Will reduce modifications as I get stronger.
Zoom Zoom Zumba!
Paula0 -
Chris you should do it. Paula I saw the video. Awesome. We could cheer Chris and her DDD on. Pom Poms up! LOL
The new fish has still not shown up. It is hopefully hiding under the rocks with its new best BFF the shrimp Dozer.
The fish that were almost boiled seem ok. But only time will tell.
Going to Zumba, have a great evening!
PS, my legs are sore still!
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Been taking the stairs regularly now. My knees are sore and I have a kink in my neck, so rest day for me. (I'll do some pom pom lifts though. Weights are next to my chair.)
Shelley, I hope all the fish are okay. And hope you are okay too, and recover from the accident soon. Is your Rocky like my Derek, a misplaced Seahawks fan? DK's never lived in Seattle, but been a devoted follower for years.
Good night, sweets.
Paula0 -
Yes we are both Seahawks fans. So is one of my co-workers. I was born in Bremerton, Rocky was born in Spokane. Daughter, Sanara, born in Tacoma.
And I so hope the fish do not suffer any illnesses from this. I am pretty sure we lost one of the corals also.
Have a great rest day Paula. I might also.
Shelley
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I know that this group, my sister's, never bring up bad happenings in the news. I get it. We do not want to speak of evils or accidentally offend anyone. But I believe if we ignore evil we are part of the problem, not the solution. I think that people who go into our schools, malls, theatres and even churches to kill should be afforded a fair and just trial. And an even speedier sentence. Talk to your children, and grandchildren. Love, understanding and acceptance begins at home. Hug more often. Laugh and smile daily. And try to extend a helping hand to someone every day. Make time to say hello and how are you to your neighbors. And really listen when people speak to you.
Ok off my box now. Taking a rest day.
Shelley0 -
Shelley you are absolutely right. That is the way we brought up our family. We treat folks the way we want to be treated.
We spent the day with DDD and SIL and Bean. No walking...no exercise. REST DAY.
Tomorrow is a new day.
Chris0 -
Shelley, It hurts.
Paula0 -
Paula I promise it will get better.
I have done two almost complete water changes and still lost two fish. I lost Mandi and Rudy. So far Brett is alive. But his breathing is fast and he is not eating. Does not look good. Lesson learned here is to have an outside regulator for my heaters. It would not have allowed the tank to get so hot. On a good note the phosphate levels are dropping in the 65 gallon tank. Doing the happy dance for that.
Went to Jurassic World. If you like that kind of stuff you will love it. Going to buy it in 3D when it comes out.
Thanks Chris for carrying the torch with me. My youngest granddaughter has a Hispanic grandmother. Her mom calls her chica. Lol, she is more like me, a complete stinker!
Shelley0 -
Shelley I'm sorry about your fish and happy about the phosphate levels dropping. The kids saw Jurassic World...they liked it too.
Walked w/DH and Bean this morning. Spent Father's Day afternoon with the kids. It was a beautiful day today.
Hope you are all doing well.
Chris0 -
Chris the kids are my kind of movie goers! Thanks, I really was lucky to have found Mandi last year. She was the only female mandarin I had ever seen for sale. I really babied her when she was injured. The other fish appears to be doing slightly better. Looks like I lost a $100 worth of coral frags for the new tank. I had them in the small tank for now. But it is the fish I really feel bad for.
Walked with DH and the boys. Cleaned the aquarium. And weeded. Sprayed for aphids in my roses. Kids came over for dinner. It was a good day. Looks like you and I both had good days Chris.
Work comes early tomorrow. How many days post retirement are you?
Shelley
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Shelley, I am so sorry about Mandi and Rudy and hope the best for Brett.
I cleaned house yesterday and today. Did pom pom dumbbells. Looked at the new videos and am interested to try them. But not tonight.
Paula0
This discussion has been closed.