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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  • Monday - New workout

    6 am: 1 whole egg, 6 egg whites, 2/3 cup oats, 1 scoop whey protein, 2 1200mg fish oil 9:30 am: Protein bar 290 cal, 9 g fat, 31 g protein, 23 g carbs 11:45 am: 7 oz salmon, baked potato, about 3/4 cup green beans, 2 1200mg fish oil 2 pm: 1/4...
    by: freedomfound on: 2007/04/17

  • Monday: Day 1 > Week 5

    2:30pm > 35 min. fast pace walking with Louie 7:00pm > 20 min. CARDIO (eliptical trainer) - 1 min. warm up - 17 min. pace: moderate/high intensity; resistance: high - 2 min. cool off distance: 1.89 miles calories burned: 284 ...
    by: MannyMaster on: 2007/04/23

  • I remember this feeling well!!

    Just got back from a GREAT workout at the gym. Endorphins are flowing and I feel awesome--woohoo! Here's what went down: 5 min warmup on treadmill-light jog 3 sets Walking lunges: no wt/16lb bar with twist/16lb bar with lift 4 sets squa...
    by: flyonthewall on: 2007/04/17

  • Alive with endorphins...

    I'm always feeling groovy as I'm walking back to the locker room on leg days Has to be endorphins. Feels great! Of course, that cup of coffee I carry around as my workout drink doesn't hurt, I'm sure :-). Here's how day 2 looks: Squats: 15x105...
    by: msmogreen on: 2007/04/17

  • Cardio (i know shocking huh?)

    20 MINS ON ELIPTICAL.
    by: 7707mutt on: 2007/04/17

  • Worn out but an awesome work out!

    5 min Elliptical Warm-up Push-ups (reg) 2x10 Incline 2x10 Dips 3x10 Incline DB Bench Press 12x30, 10x40, 8x50 Flat BB Bench Press 12x40, 10x60, 8x70 Standing Calf Raises 12x50, 10x70, 8x90 Cardio~ 15min Bicycle HITT 65-105 rpm 15min Treadm...
    by: sailn_lady on: 2007/04/17

  • 4/16/07 - Nice Workout!

    Well did the new workout today and let me tell you, it kicked my butt. When I did the incline push ups, most of the benches were taken so we started out with the ball and it killed my ab muscle I pulled last week but I was able to get 7 out of it...
    by: Ravenbeauty on: 2007/04/16

  • Lifting Day 2, Week 1

    6 Sets of 3 Reps. Warm ups not included. Dead Lift 275x3, 315x3, 335x3, 405x1, 425x1**, 335x3 Close Grip Bench 185x3, 185x3, 205x3, 205x3, 225x3, 225x3 Bar Curls 95x3, 95x3, 100x3, 100x3, 105x3, 105x3 Seated Calf Raises 6 sets of ...
    by: [Former member] on: 2007/04/16

  • Monday: Day 1 > Week 4

    -30 min. fast pace walking with Louie Man was I sore today. All weekend long we did spring clean up and heavy duty yard work and we're not even close to being done. So you could say that I've been working out all weekend, at least I feel like i...
    by: MannyMaster on: 2007/04/16

  • Monday

    AM cardio: Kathy Smith low impact fat burning workout...40 minutes Workout BACK DAY warm-up elliptical 3:45 minutes, light pull-ups Pull-ups -140X12, -140x12, -140X12 :) closegrip pulldown 95x12, 100X10, 110X9 wide cable row 95X12, 1...
    by: asimmer on: 2007/04/16

  • I'm Back!

    OK, this time I'm back for good. I have 10 weeks until my BD and have a trip planned to NYC, so that'll give me a good time frame to get myself back to where i was a year ago. I'm going to have to figure out how best to fit in all my workouts wi...
    by: flyonthewall on: 2007/04/16

  • Day 1

    I stumbled upon this website because I have become utterly bored with my regular workout and I think I've reached a plateau. I'm hoping that by using this system I will be able to work through a routine and continually add new exercises to my work...
    by: Anonymous1535 on: 2012/01/17

  • STARTING!

    Hey there FLOG! ok well im 22 and have had two children! i havent really gained weight so im looking to loose about 5-10lbs not much but wanting to tone up also and my diet sucks! Ive been goin the gym each week 2 days a week i go there and do meg...
    by: Yanni89 on: 2012/05/24

  • "Whether you think that you can, or that you can't, you are usually right ." - Henry Ford

    This is my first day utilizing the Pro program. Prior to this I used the free, basic program for 4 weeks. I liked it but it had its limitations. I hope the Pro program will help me keep better track of my workout and eating habits. Today was a go...
    by: attorneydallas on: 2007/04/16

  • Week 8, day 1 of new routine!

    It was just me and Maricela today. Warmup: Pushups: 4 sets, 2 regular--15,12, 2 inclined: 15,10 Light assisted dips: 10x(90), 10x(100), 10x(110) it took some adjustment to figure how light we should go for a warmup. Incline DB press: 12x25...
    by: msmogreen on: 2007/04/16

  • Break In B - Week Four - Day One (the only one)

    Start: 7:53am Finish: 8:38am Warm Up: Five minutes on the treadmill Deadlift: 145lbsx15x2 --------- SS: DB Step Up: 20x15x2 DB One Arm OH Press: 15x15x2 --------- SS: CG Lat Pulldowns: 90x15.x2 Reverse Crunches: 20x2 Thou...
    by: yadmit on: 2007/04/16

  • Sunday - RELAX!

    What a nice day - slept in, started seeds for the garden, hung some of my yard ornaments, bought a birdfeeder...Spring seems to finally be here! Psnet a good portion of the evening planted on the couch, playing Halo... Sunday food: 8:30ish ...
    by: asimmer on: 2007/04/16

  • Chest and Triceps

    Bench barx15 95x10 135x10 185x5 205x5 215x3 225x1 185x10ASPR 135x10 Decline 135x10 185x3 incline 135x10 155x8 175x6ASPR DB incline Fyles 50x10 60x7 Dips 4 sets 8, 7, 7, 7, SK 40x10 60x10 80x10 V handle pressdowns 4 sets forget weight at n...
    by: 7707mutt on: 2007/04/15

  • Lifting Day 1, Week 1

    After a week of rest I am back at it. I have switched up the exercises and the set/rep scheme. Will be using 3x12, 6x3, and 4x6. Will try and be consistent with some HIIT as well. Two goals for the end of this six week cycle are to bench 300 l...
    by: [Former member] on: 2007/04/15

  • Saturday Busy and EXCITING!!!!!!

    Well - Bodybuilding show today - very excited. I had my session with my trainer at 6AM. I also had my body comp and was very pleased, a few days ago i was feeling sluggish and crabby and thinking nothing was happening..The body comp shoed that i h...
    by: asimmer on: 2007/04/15

  • The Path

    Every other week I find myself saying,” I'm going to do this. Yes, I am really going to do it. I will stick to the plan, keep myself pumped and DO IT!”“It” is...”It” is so many things. It's eating and cooking healthier, staying positive about my a...
    by: panda_jane on: 2012/05/23

  • Friday - Fried arm day :)

    Am cardio - post-lifting, jum rope intervals and then 25 minutes ellipticval intervals. Workout -wamr-up 3 minutes elliptical and light curls/ext Arms: closegrip bench 130X12, 140X10, dropset 150X6, 140X6, 130X4... skull crushers 35.5X12, 4...
    by: asimmer on: 2007/04/15

  • Back and Biceps

    Chins-I use an assistance manchine-did 4 sets using less help each time- reps-10, 8, 6, 5 and one set NO HELP AT ALL 2 reps!!!!! ASPR!!!!!!! Cleans-did 3 sets while waiting for rack-95x5 115x5 135x3 155x1 BOR 135x10 185x10 205x10 225x DB...
    by: 7707mutt on: 2007/04/14

  • 4/14/07 - Long Workout..........Oye Vey!

    I combined Thursday's workout with abs and cardio today, but I think I am going to go back this evening and get in one more round of cardio. Warm Ups: Elliptical 5 Minutes Level 3 Light Bentover DB Rows 10x16/10x16/10x16 Exercises: One Ar...
    by: Ravenbeauty on: 2007/04/14

  • Friday: Day 4 > Week 3 ......(04/13/07)

    -30 min. fast past walking with Louie Rain, rain, rain,...what else is new?....Oh yeah,..it rained today! Gotta love Washington :) NOT... Well Louie and I went anyway, good for us :)
    by: MannyMaster on: 2007/04/14

  • 4/13/07 - Friday

    Workout was pretty good tonight. Warm Ups: 5 Min Elliptical Level 4 Walking Lunges 10x10x10 BW only Exercises: SL Dead Lifts 15x50/12x70/10x80/8x90 Stationary Lunges 12x30/10x40/8x40 Side Lunges 12x20/10x20/8x24 Hack Squats 12x60/10x80...
    by: Ravenbeauty on: 2007/04/14

  • Another week blows by...

    Warm up: 3x10 walking lunges Reg DL's: 4 sets, 15x115,12x125,10x135,8x145 (that last set was tough! I had to proceed with extreme caution) Stationary lunges: 3 sets w/barbell 12x50,10x50,8x50 Step-ups: 12x65,12x50,12x50 (Right glute, hamstrin...
    by: msmogreen on: 2007/04/13

  • Break In A - Week Three Day Three

    Start: 7:50am Finish: 8:30am Warm Up: Five minutes on the treadmill Front Squat: 85x15x2 ---------- SS: DB Static Lunge: 40x15x2 Two-Point DB Row - Elbow Out: 20x15x2 ---------- Push Up: 15x2 Swiss Ball Crunch: 20x2 Thoughts: Did ...
    by: yadmit on: 2007/04/13

  • Thursday

    Am Cardio Turbo Jam cardio party 40+ minutes Workout Shoulders Warm-up elliptical 3 minutes, light presses Overhead db presses 30'sX12, 40'sX10, 40'sX9 :) BB presses 65X12, 70X10, 75X10, 80X8 Lateral raises 15's x12, 20'sX8, dropset 2...
    by: asimmer on: 2007/04/13

  • Sweet! Dude! Buddy! Homie!

    Incline bench: 135x15, 145x12, 155x3, then x11 (KIDS!!!!), 175x7 (VID COMING) Shrugs (2nd time ever):95x15, 155x12, 185x10, 235x8 (VID COMING) side laterals: 6x15, 16x12, 26x10, 36x8 Arnolds: 6x15, 16x12, 26x10, 46x7 MIND: Aggrevated (kids w...
    by: jaytori129 on: 2007/04/12
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