TIE's Turning the Page – Next Chapter in Fitness

takniteasy · 02-11-2008, 01:08 PM

Um, I really should change it to "TIE is taking on Sgt. Caker's Circuit Challenge". Because that is exactly what I started today.

Monday, Feb. 11

Warm up 5 mins - stationary bike - ~78-85 rpm

Circuit A:
Bent-over BB Row
3x10x30# EZ Curl bar

Incline DB Flye & DB Press Combo
3x10x15# DB

Squats w/Medicine Ball
3x10x10# MB

10 mins on treadmill - 3.8 mph @ Level 5 incline

Circuit B:
Tricep Cable pushdown w/rope
3x10x20#

Bicep cable (Hammer) curl w/rope
3x10x20#

Pushups + 1-arm DB rows (1 pushup, row R, row L)
1x10x15# (palms facing feet)
1x8x15# (palms facing feet)
1x10x15# (palms facing each other - more of a tricep pushup because this position felt more "natural")

10 mins - treadmill - 3.8 mph @ Level 5 incline

I like this circuit. I can go up in weight on the pushdowns & bicep curls. And I was able to finish the whole thing in 45 minutes. That is really important to me because I don't like to spend hours in the gym anymore. In my best James Brown "I feel good!"

takniteasy · 02-11-2008, 01:15 PM

I almost forgot to post my BF results from this w/end:

21.67%, 117 lbs.

Not too bad considering how long I was out. I was sitting at ~19% in May 2007.

CK · 02-11-2008, 01:29 PM

IN!!!

not bad at all!

Mrs Croft · 02-11-2008, 02:30 PM

I am IN

good result on the BF girl

excellent starting point..wow. All we need now is...well pics of course

Dragon Wolf · 02-11-2008, 03:52 PM

I am in. BF isn't that bad, much lower than mine that's for sure!

T-Cake · 02-11-2008, 04:26 PM

Great job!!!

I'm happy you found an adaptation for those push-ups. CERTAINLY, adjust things as needed, believe me! There have been circuits I wrote for myself and did for like 3 weeks... just ONE MOVE would NOT be cool with me. I'd end up switching it out for something else. Just go with the flow!

And I'd give you rep points but right now you're at "1179" which is my birth month and year, so I'd like to sit on that if I can

Great work!!! Told you, once you get it set up, it is EASY and you fly right through it! Week One always takes longer to find your starting point, so I'd bet next week might even be quicker.

claire · 02-11-2008, 04:30 PM

I'm in.

Hidngod · 02-11-2008, 05:57 PM

In, in, in, in, in.

Quote:

Originally Posted by T-Cake

And I'd give you rep points but right now you're at "1179" which is my birth month and year, so I'd like to sit on that if I can

Dang. Theoretically, you're young enough to be my daughter.

T-Cake · 02-11-2008, 06:14 PM

Quote:

Originally Posted by Hidngod

Dang. Theoretically, you're young enough to be my daughter.

It's all good

I don't pay attention to stuff like that

takniteasy · 02-11-2008, 06:21 PM

Hidn, thanks for joining in! I always appreciate a man's feedback & encouragement.

takniteasy · 02-12-2008, 05:59 AM

Tuesday, Feb. 12 Cardio

Treadmill:
2 mins w/u @ 2.8 mph - 0 incline
3 mins @ 3.5 mph - Level 3 incline
10 mins @ 3.8 mph - Level 5 incline
5 mins @ 3.8 mph - Level 6 incline
5 mins @ 4.0 mph - Level 6 incline
3 mins @ 3.5 mph - Level 3 incline
2 mins c/d @ 2.5 mph - 0 incline

Seeing this session in writing makes it not seem like much but I was drenched & feeling good when I got off the dreadmill this morning.

CK · 02-12-2008, 06:41 AM

Quote:

Originally Posted by takniteasy

Tuesday, Feb. 12 Cardio

Treadmill:
2 mins w/u @ 2.8 mph - 0 incline
3 mins @ 3.5 mph - Level 3 incline
10 mins @ 3.8 mph - Level 5 incline
5 mins @ 3.8 mph - Level 6 incline
5 mins @ 4.0 mph - Level 6 incline
3 mins @ 3.5 mph - Level 3 incline
2 mins c/d @ 2.5 mph - 0 incline

Seeing this session in writing makes it not seem like much but I was drenched & feeling good when I got off the dreadmill this morning.

I am just cringing at the 3.8 and 4.0 levels!!! That is awesome. the most i can do is 3.5 at a level five for like 2 minutes LOL

takniteasy · 02-12-2008, 08:45 AM

Quote:

Originally Posted by mommyCK

I am just cringing at the 3.8 and 4.0 levels!!! That is awesome. the most i can do is 3.5 at a level five for like 2 minutes LOL

That's just a fast walk at that level of incline (ain't no running for this chick).

'Member Bunny doing full incline at like a million miles per hour?

And doing it for like an hour?!

CK · 02-12-2008, 08:47 AM

Quote:

Originally Posted by takniteasy

That's just a fast walk at that level of incline (ain't no running for this chick).

'Member Bunny doing full incline at like a million miles per hour?

And doing it for like an hour?!

I can't go on 4.0 my legs are too short and I would be running LOL. doesn't matter, I know it is taxing that is why

I miss my bunny

T-Cake · 02-12-2008, 05:40 PM

You two are being ridiculous! CK, you're making it sound like you're 4'5"!

Like someone taking their Daschund for a run!

Tweak · 02-12-2008, 07:26 PM

Welcome to circuit training, lady!

High fives!

02-11-2008, 01:08 PM	#1 (permalink)
takniteasy Cool Change Join Date: Feb 2002 Location: Sailing on the cool and bright clear waters.... Posts: 793 Rep Power: 101981	TIE's Turning the Page – Next Chapter in Fitness Um, I really should change it to "TIE is taking on Sgt. Caker's Circuit Challenge". Because that is exactly what I started today. Monday, Feb. 11 Warm up 5 mins - stationary bike - ~78-85 rpm Circuit A: Bent-over BB Row 3x10x30# EZ Curl bar Incline DB Flye & DB Press Combo 3x10x15# DB Squats w/Medicine Ball 3x10x10# MB 10 mins on treadmill - 3.8 mph @ Level 5 incline Circuit B: Tricep Cable pushdown w/rope 3x10x20# Bicep cable (Hammer) curl w/rope 3x10x20# Pushups + 1-arm DB rows (1 pushup, row R, row L) 1x10x15# (palms facing feet) 1x8x15# (palms facing feet) 1x10x15# (palms facing each other - more of a tricep pushup because this position felt more "natural") 10 mins - treadmill - 3.8 mph @ Level 5 incline I like this circuit. I can go up in weight on the pushdowns & bicep curls. And I was able to finish the whole thing in 45 minutes. That is really important to me because I don't like to spend hours in the gym anymore. In my best James Brown "I feel good!"

02-11-2008, 02:30 PM	#4 (permalink)
Mrs Croft Gold Member Join Date: Feb 2007 Location: Australia Posts: 4,163 Rep Power: 175658	I am IN good result on the BF girl excellent starting point..wow. All we need now is...well pics of course __________________ Woman on a mission

02-11-2008, 04:26 PM	#6 (permalink)
T-Cake Mrs. Ulter-elect Join Date: Feb 2006 Location: Cloud 9 Posts: 5,549 Rep Power: 261664	Great job!!! I'm happy you found an adaptation for those push-ups. CERTAINLY, adjust things as needed, believe me! There have been circuits I wrote for myself and did for like 3 weeks... just ONE MOVE would NOT be cool with me. I'd end up switching it out for something else. Just go with the flow! And I'd give you rep points but right now you're at "1179" which is my birth month and year, so I'd like to sit on that if I can Great work!!! Told you, once you get it set up, it is EASY and you fly right through it! Week One always takes longer to find your starting point, so I'd bet next week might even be quicker. __________________ "T-Cake's Mini Fresh Training Log" T-Cake's Story & Photo Progression "Success seems to be largely a matter of hanging on after other have let go." -- William Feather "If you have no goals you will be bored: you will be unhappy because you are empty." -- Alfred A. Montapert "The ultimate goal is victory, and if you refuse to work as hard as you possibly can toward that aim, or if you do anything that keeps you from achieving that goal, then you are just cheating yourself." -- Don Shula

02-12-2008, 05:40 PM	#15 (permalink)
T-Cake Mrs. Ulter-elect Join Date: Feb 2006 Location: Cloud 9 Posts: 5,549 Rep Power: 261664	You two are being ridiculous! CK, you're making it sound like you're 4'5"! Like someone taking their Daschund for a run! __________________ "T-Cake's Mini Fresh Training Log" T-Cake's Story & Photo Progression "Success seems to be largely a matter of hanging on after other have let go." -- William Feather "If you have no goals you will be bored: you will be unhappy because you are empty." -- Alfred A. Montapert "The ultimate goal is victory, and if you refuse to work as hard as you possibly can toward that aim, or if you do anything that keeps you from achieving that goal, then you are just cheating yourself." -- Don Shula

02-11-2008, 01:15 PM	#2 (permalink)
takniteasy Cool Change Join Date: Feb 2002 Location: Sailing on the cool and bright clear waters.... Posts: 793 Rep Power: 101981	I almost forgot to post my BF results from this w/end: 21.67%, 117 lbs. Not too bad considering how long I was out. I was sitting at ~19% in May 2007.

02-11-2008, 01:29 PM	#3 (permalink)
CK I will again and better! Join Date: Feb 2007 Location: Oh Canada Posts: 3,189 Rep Power: 195829	IN!!! not bad at all!

02-11-2008, 03:52 PM	#5 (permalink)
Dragon Wolf Gold Member Join Date: Feb 2007 Location: Pennsylvania Posts: 1,698 Rep Power: 3978	I am in. BF isn't that bad, much lower than mine that's for sure!

02-11-2008, 04:30 PM	#7 (permalink)
claire Gold Member Join Date: Feb 2007 Posts: 3,869 Rep Power: 186474	I'm in.

02-11-2008, 06:21 PM	#10 (permalink)
takniteasy Cool Change Join Date: Feb 2002 Location: Sailing on the cool and bright clear waters.... Posts: 793 Rep Power: 101981	Hidn, thanks for joining in! I always appreciate a man's feedback & encouragement.

02-12-2008, 05:59 AM	#11 (permalink)
takniteasy Cool Change Join Date: Feb 2002 Location: Sailing on the cool and bright clear waters.... Posts: 793 Rep Power: 101981	Tuesday, Feb. 12 Cardio Treadmill: 2 mins w/u @ 2.8 mph - 0 incline 3 mins @ 3.5 mph - Level 3 incline 10 mins @ 3.8 mph - Level 5 incline 5 mins @ 3.8 mph - Level 6 incline 5 mins @ 4.0 mph - Level 6 incline 3 mins @ 3.5 mph - Level 3 incline 2 mins c/d @ 2.5 mph - 0 incline Seeing this session in writing makes it not seem like much but I was drenched & feeling good when I got off the dreadmill this morning.

02-12-2008, 07:26 PM	#16 (permalink)
Tweak Probably kind of sweaty Join Date: Feb 2007 Location: Banana phone Posts: 4,231 Rep Power: 461735	Welcome to circuit training, lady! High fives!