Fitness Logs

FLogs are a way to motivate yourself and others by sharing your health and fitness progress with the community. You may use the links on the right to limit the FLogs which are displayed.
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  • On the road again....

    I am traveling for work and the hotel I am in only has a bike for exercise equipment and some light dumbbells so I brought my bands for exercise. I am using the bands weight loss and toning routine from this site. The bands are blue, red, green ...
    by: Tolman24 on: 2009/01/07

  • KB Circuit #1

    Start: 7:16am Finish: 8:18am Warm Up: KB warmup (seven minutes) The following was done with a 35lb KB for 30 seconds each with the figure eight's being reps of ten each way. Round One Front Squats Figure Eight's Cleans (each side) Fi...
    by: yadmit on: 2009/01/07

  • Cardio cardio cardio

    Last night I went in and did 45 minute with some high intensity intervals thrown in on the elliptical. This morning I taught an hour total step class including core work at the end. Good workout. More cardio later since I don't lift today!
    by: asimmer on: 2009/01/07

  • Weight still coming off

    Lost three and a half stones in 8 weeks
    by: waston on: 2009/01/07

  • Tuesday :) Back/hammies

    Excellent workout today - hyper before I even got to the gym and stuck behind a school bus all the way, lol.... I superset the warm-ups for BO Row and DL, then did this: BO Row, underhand 155X10, 160X8, 165X6 DL 165X5, 200X3, 245X1, 275X1...
    by: asimmer on: 2009/01/06

  • 11/15/12

    20 minutes of stairs in the morning. 3.5 mile jog with 4 minute cool down. yoga for flexibility and range of motion.
    by: jasmine.shirts on: 2012/11/15

  • "B"

    Military Press (Standing) 155x5, 155x5, 155x5, 155x5, 155x5 DL 235x5*, 273x3*, 340*x1, 385x1**, 435x1** Squat 250x5, 250x5, 250x5, 250x5, 250x5 Pull Ups 10, 10, 10 *DOHG ** Mixed Grip
    by: [Former member] on: 2009/01/05

  • 1st workout of the new year

    3 min elliptical, twisting crunches 20, hanging leg tucks 30, Nautilus lower back extensions 15 @ 160 Nautilus abs machine crunches 15 @ 160 deep dumbbell squats 15 @ 60 lbs, inclined dumbbell flys 10 @ 50 (2x25) lbs, 10 @ 60 (2x30) ...
    by: Tolman24 on: 2009/01/05

  • Monday monday

    30 minute spinning interval class...and then chest/calves w/u not included SS Incline db press 40'sx10, 45'sx10, dropset 50'sX8/40'sX8/30'sX10 Incline push-ups 10, 10, 12 SS Flat bench 135X6, 135X6, 140X4 poo pec dec 80X12, 90X10, 100...
    by: asimmer on: 2009/01/05

  • KB Circuit #2

    Start: 9:23am Finish: 10:18am Warm Up: KB Warm Up - 4:30 The following was done with a 35lb bell for 30 seconds, the pushups were reps of ten. Round One Sumo Squat Pushups SLDL Pushups C&P (each side) Pushups (tris were fried) ...
    by: yadmit on: 2009/01/04

  • Day 1 Leg Day

    10 minute warmup crosstrainer 3 sets crunches 15 reps 3 sets leg raises 15 reps 3 sets barbell squats 15 reps 3 sets leg extense machine 15 reps 3 sets leg curl machine 15 reps 3 sets machine crunches 15 reps
    by: 2019ISMYYEAR on: 2019/04/02

  • Saturday - Arms

    W/ups not included BB curls 3 sets 65X8, 55X12 Alt db curls 25'sX12, 30'sX6, dropset 30'sX6/20'sX10/15'sX12 NG cable curls 70X12, 75X10, 75X10 SS Skullcrushers/NG chest presses 60X6/15 60X7/15, 55X12/15 rope pressdown 90X10, 90X10...
    by: asimmer on: 2009/01/04

  • Weekly Calorie Intake for Weight-Loss

    Monday 1760 Tuesday 1760 Wednesday 2112 Thursday 1760 Friday 1760 Saturday 1937 Sunday 1760
    by: wilson.townsend on: 2009/01/03

  • LEG DAY

    warm-ups not included ss 140X10, 160X10, dropset 180x10/160X10/120x10 wallsits ss Leg press 360X12, 450X10, 590X10 :0 shawn squats 3 sets ss stepups on bench 3 sets w 20'sX12 walking lunges with 55lbs up and back 3 sets really wobb...
    by: asimmer on: 2009/01/02

  • "A"

    Squat 285x5, 285x5, 285x5, 285x5, 285x5 Bench 185x5, 195x5, 205x5, 225x5, 250x5 B.O.R. 155x5, 165x5, 180x5, 190x5, 205x5 Hyper Machine 85x20, 100x20
    by: [Former member] on: 2009/01/01

  • Last day of the year, I made it through another one...

    12/31/08: My last workout for the year. I am proud of the fact that I have stuck to working out 3 to 4 days a week for the last 2 months. That was 2 months longer than the last 20 years. Feeling better. 5 min bike, twisting crunches 20, ...
    by: Tolman24 on: 2008/12/31

  • KB Circuit

    Okay.. here's what I did to myself today.. Start: 11:12am Finish: 12:06pm Warm Up: BW Squats @ wall 20 Ballet Squats with Upright Row 20x35lbs Halos 10x35/10x35 Around the Body 20x35/20x35 Total Time: 4:20 The following was all do...
    by: yadmit on: 2008/12/31

  • Step and shoulders

    Lead the ladies in step class - the group is growing and I told them today that I am going to be employed by the gym and classes will cost and they said it was worth it :)So...today was step aerobics/intervals, a little plyo and core work at the e...
    by: asimmer on: 2008/12/31

  • Getting harder and I like it...

    Workout for today: I felt a little weaker today. Should have had a mini meal before workout but lost track of time. I still made it through. I pushed through the circuit a little faster than norm and kept my heart rate about 120. Tried to kee...
    by: Tolman24 on: 2008/12/30

  • 20121102

    I did a little cardio and worked some weights.  I feel good that I am helping people motivate themselves to get started.
    by: laseanfox on: 2012/11/02

  • ow

    I hurt in a lot of places today. I went to physio. I'm hoping he took care of my elbow, which was apparently caused by some tightness in the forearm and the bicep. You want to make a grown man cry, get a PT to dig into the bicep. YOWCH. Plus my...
    by: yadmit on: 2009/01/06

  • Too much alcohol and food over the weekend

    Starting week 3 of 8 week full body workout. This is to prep my body to begin a weight lifting regime. I will complete this routine for 4 days this week. On the last day I try and ramp up the weight, (for me) and use the week end to rebuild. L...
    by: Tolman24 on: 2008/12/30

  • Better but still a little weak....

    Back and hammies. The deadlifts made me start coughing again...I am going to wait to do cardio (except leading the step group tomorrow) until my lungs are a little better... SS Bentover BB rows Underhand grip 95X15, 135X12, 155x10, 150x10, 135...
    by: asimmer on: 2008/12/30

  • KB Omelet II (from now on known as the Mean One)

    Start: 12:34pm Finish: 1:31pm Warm Up: Six minute KB warmup The following was done with a 25 pound KB for thirty second shots for each movement. Swings (L/R/H2H) High Pulls (L/R) Snatch (L/R) Thrusters (L/R) Deck Squats (these a...
    by: yadmit on: 2008/12/29

  • Im baaaack

    not quite full strength but a good workout. Chest/Calves SS incline db press warm-up 20'sx15, 30'sX15, working 40'sX10, 40'sx10, dropset 40'sx10/30'sX10/20'sX10/15'sX10 incline pushups 20, 15, 10, 10, 10 SS Flat Bench 95X12, 105X10, 10...
    by: asimmer on: 2008/12/29

  • KB Omelet I

    Start: 9:53am Finish: 10:46am Warm Up: 5:30 KB Warm up I did the following four times with a 35lb bell. Swings - 20 C&P (L) - 10 C&P (R) - 10 Snatch (L) - 10 Snatch (R) - 10 Skip Rope - 30 seconds TGU (L) 25lbsx2 TGU (R) 25lb...
    by: yadmit on: 2008/12/27

  • "C"

    Bench 205x5, 205x5, 205x5, 205x5, 205x5 Squat 205x5, 225x5, 240x5, 255x5, 275x5 B.O.R. 170x5, 1750x5, 170x5, 170x5, 170x5 Straight Bar Curls 95x8, 95x8, 95x8 Straight Bar Tri Pushdowns 115x8, 115x8, 115x8 Not sure if it is go...
    by: [Former member] on: 2008/12/26

  • Hurt a bit today, pushed harder and got through it.

    Today was a bit tougher. Had some acid reflux action going own and wanted to quit. Pushed through and got it done with an increase in some weight and reps. Also working my back and abs a little extra. After I get through this full body routine...
    by: Tolman24 on: 2008/12/24

  • "B"

    Military Press (Standing) 135x5, 135x5, 145x5, 145x5, 145x5 Speed DL (DOHG) 255x1 (10 sets with 20 sec rest), 255x5, Squat 225x5, 225x5, 225x5, 225x5, 225x5 Pull Ups Bdyx8, BdyX8, Bdy+70x4, Bdy+70x4, Bdyx10 Crunches on ball 3 set...
    by: [Former member] on: 2008/12/24

  • I am becoming addicted to the gym

    I was traveling on business last week and couldn't get to the gym. The hotel had one broken down bike and some barbell. I took my bands and did what I could but it wasn't the same. New program for this week. I work out during my lunch break....
    by: Tolman24 on: 2008/12/23
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