90 Day Fitness & Food Challenge

Good morning friends!!!!!

YEAH!!!! Another awesome workout. If you are in the mood for something different, challenging and rewarding give my NDCQ workout. So what does NDCQ mean....Not Dead Cant Quit! This is my every other day (M, W, F) routine working cardio and different body parts.

Here you go...first...put on some bang'in tunes...crank it to 11 (hopefully you get that reference). This routine is meant to be done with VERY little rest between sets. While other people are sitting around between sets and contemplating their next tweet or Facebook post, you will be building a better body and improving your health and well-being...put on your seat belt.

WED (Leg day routine)
1) two laps around the track...not a pansy pace but not Usain Bolt either.
2) Immediately jump on the leg extension and pump out 30 reps with a comfortable/controllable weight.
3) You guessed it...track time....again two laps and try to maintain the first round pace. Try not to throw up!
4) Leg extensions again! Can you increase that weight? Did you hold out on me the first round? Again...30 reps. Get a drink of water...
5) Track session #3...maintain that intensity...in fact...try kicking it up a notch!
6) Leg extensions...again try to get 30 reps.

Now you are going to follow this same regimen for Leg Curls, Bent Over Good Mornings or Dead lifts and lunges. Instead of running try jump rope in between sets...dont slack on the intensity. Start slow and then work your way on up to double timing it.

On Mondays' I typically do this same routine with chest, shoulders and biceps and Fridays are back and triceps and core. Just pick exercises that are well rounded and hit the major muscle groups.

Try this for a month and tell me how you feel endurance wise. This is my favorite workout and has been the only thing to cut weight, but still maintain the muscle. Good luck...let me know if you have questions .

Much love peeps!

Good afternoon Becs, Rindle, Aliem, Syclops & Humble:

I started on MFP again a few weeks ago, just before the new year. I've been looking for a group to keep me focused and share the ride with. I read the last 100 posts or so and I like the vibe here. Would you mind if I join in?

Norm

@becs3578 Nice! Saturday and Sunday's are rest days for me! My goal is to continue the good eating, but I have too many home projects I am working on. I think my 2-a-days make up for it right?

BTW...my two workouts today....CRUSHED THEM! Absolutely on fire!

@aliem its sounds like you have had a busy week! Don't beat yourself up too bad...life gets crazy, its how you respond to the challenge! get the expectations taken care of and then get back in the gym and make it happen. It sounds like someone else is depending on your health and well-being as well! CONGRATS!!!! I cant even imagine the changes you are going through and on top of that trying to maintain a gym program! You can do it! It may take a bit for those hormones to settle out...but things will get better! You got this!!!

norm_z_85 wrote: »

Thanks Syclops & Aliem!

I’m 5’ 9” and 47 years old. On NYE I tipped the scales at 209. I'm at 205 now and my goal is to be 185. (haven’t seen that number in 15 years)

Currently, I'm trying to stay in "calorie negative space" by the end of each day. I do plan to "hit the gym" 2-3 times a week and hop on my road bike 2-3 times a week as well. Hitting the gym these days is generally 2 miles on the treadmill (run/walk) and some leisurely swimming... but I'm going to get some weights and reps in there, I promise! Becs and Syclops, you two are a bit out of my league right now with the comprehensive routines, but do I find those entries inspiring. (keep up the good work)

I'm still trying to get my arms around how best to consume 1,750/cal a day (plus add'l for exercise). Planning ahead and portioning seems to be key. I've been doing pretty well over the last two weeks. I find the weekend much harder with a little entertaining and having more time in general to make and consume fabulous meals. Lol.

Good stuff: I got up early today and went for a 1.25m walk with my daughter before getting her off to school.

Good luck with the ultrasound Aliem.

Excellent Norm! I should follow your example and get some swimming in there for sure! That is an absolute killer total body workout! Kudos bro!

Wow...Today I am the sorest I have been in a long time! No complaints...it feels good! It lets me know I hitting it hard! I was going to do a 2-for....but I think I am going to exercise my trigger finger at the range today! Keep hitting it hard everyone!!!!