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Started BBG on Dec 5, 2016
andrewbb (Dec 12, 2016)


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Pre-training

CIRCUIT 1

Squats 15 reps

Stationary Lunges 24 reps (12 per side)

Skipping 50 reps

Knee Ups  24 reps (12 per side)


CIRCUIT 2

Walking Lunges 24 reps (12 per side)

Sumo Squats 15 reps

Step Ups 24 reps (12 per side)

Mountain Climbers 50 reps (25 per side)

 

Completed most. a little weak. 

andrewbb (Dec 12, 2016)


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12/6/2016

Bike machine. 35 minutes. Got to 120+ HR. Maintained 100+ for most of the time. Finished at 110.
andrewbb (Dec 12, 2016)


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CIRCUIT 1

Push Ups (On Knees) 15 reps  (on balls of feet, hands under shoulders, bend to 90 degrees)

Straight Leg Raises 15 reps (on back, hands under coccyx bone, belly button toward spine, feet together, legs to 90 degrees with hips, extend until off the floor and repeat)

Toe Taps 15 reps (on your back, arms extended, contract stomach, raise legs to 90 degrees, belly button into spine, hands towards feet to meet your toes.  Squeeze in tightly before extending back.  Eye on ceiling then toes.)

Plank 30 seconds (link fingers together, rest on balls of feet, elbows below shoulders, remain straight, look down, straight line)


CIRCUIT 2

Lay Down Push Ups (On Knees) 15 reps  (arms straight over head, bring in to shoulder, push up, straight body, stabilize with stomach, knees optional)

Straight Leg Situps 15 reps (Feet extended, hands over head, belly button towards spine, heels planted, reach for toes, stomach initiates, not arms.  Palms on toes goal.)

Tricep Dips 15 reps  (seated, hands under butt, slide off, dip to 90 degrees, upright position, eyes straight ahead)

Ab Bikes 30 reps (15 per side) (on back, feet extended on heel, hands behind earlobes, bend knees 90 degrees with hips, raise both feet off the floor, your head and shoulder blades too and start: extend right leg 45 degrees from floor and LEFT leg to chest. Extend LEFT and bring RIGHT to chest. Knee to opposite elbow. 


Well Mercedes Terrell, while you were in Italy I decided to use my free time productively and start the BBG program (Bikini Body Training Guide). Very difficult 3rd day today on my abs. You would have found it hilarious, but been encouraging in your Gemini way. I completed all the circuits, but could not do one complete Straight Leg Sit Up and was very weak on my Toe Taps. I did complete the range of motion, however. Hope you are having a good time in Italy.

 

andrewbb (Dec 12, 2016)


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40 minutes on the treadmill 13 incline 2.7 speed.  Heart rate wasn't working but I think about 120.  Afterwards it felt a little like I'd come off of chair 10 in Vail after a pretty good run.

Added the cool down stretches today.  Preparing for the optional full body exercises tomorrow.

andrewbb (Dec 12, 2016)


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12/9/2016

Circuit One Squats 20 (feet slightly further than shoulder width apart, point feet slightly outward, look straight, point knees to toes, arms to side, arms out front.) Burpees 10 (same as squats, lean forward on your hands, kick both feet backwards and extend to the balls of your feet, jump feet back, explode straight up, arms straight up, and land on toes. Tricep Dips 20 (seated, hands under butt, slide off, dip to 90 degrees, upright position, eyes straight ahead) Straight Leg Sit Ups 15 (Feet extended, hands over head, belly button towards spine, heels planted, reach for toes, stomach initiates, not arms. Palms on toes goal.) Circuit Two Toe Taps 20 (on your back, arms extended, contract stomach, raise legs to 90 degrees, belly button into spine, hands towards feet to meet your toes. Squeeze in tightly before extending back. Eye on ceiling then toes.) Lay Down Push Ups (knees) 15 (arms straight over head, bring in to shoulder, push up, straight body, stabilize with stomach, knees optional) Step Ups 24 (12 per side) (hands to side, entire right foot on bench and knees behind toes, push through heel, bring up left foot, reverse with right) Mountain Climbers 50 (25 per side) Hands on floor, slightly more than shoulder width apart, feet together on balls of feet. Bend right knee towards chest, extend right get to starting position. Bend left knee towards chest, extend to starting position. Increase speed to a run without leg touching floor. Completed both circuits twice. Weak on Toe Taps, but did well on the Sit Ups. No problems with the other exercises, burpees are the most difficult.

 

andrewbb (Dec 12, 2016)


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12/10/2016

stationary bike 37 minutes. hr over 120. 140 for some. 

andrewbb (Dec 12, 2016)


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12/11/2016

all stretching exercises twice. 

andrewbb (Dec 12, 2016)


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12/12

pre-training week 2

squats 15

standing lunges 24

skipping 50

step up knee 24

circuit 2

walking lunges 24

sumo squats 15

step ups 24

Mountain climbers 50  

 

Completed first 3 circuits with a plus exercise. unable to add on the last circuit due to weakened right hamstring and side to butt on lunges. Finished 1 min early.

 

andrewbb (Dec 13, 2016)


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12/13

precore treadmill 13/2.9

full 40 minutes. ending HR 150. 120 at 7 minutes. 

I think that incline and pace roughly approximates a black diamond bump run lasting 40 minutes. 

andrewbb (Dec 15, 2016)


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12/14

cimported all exercises, barely. Stomach is weak. Grade D or C. However, was productive. Also complete all stretches. Need improvement in all stomach especially toe taps. Unable to complete more than 2 sit-ups without cheating. One?

andrewbb (Dec 15, 2016)


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12/15

22 minutes on the bike machine resistance 10, I could not get the heart rate up over 110-115, so switched to treadmill 13 incline 2.8 speed. HR over 120. Ended with HR 140 at 20 minutes. 

followed through with full stretching routine. Carpet with socks is difficult on balance. Lots of sweat. 

andrewbb (Dec 16, 2016)


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12/16

squats, burpees, triceps, sit ups. 

Toe taps, extended push-ups, step ups, mountain climbers. 

Completed all under time and went one exercise more on most circuits. Toe taps weak due to inability to straighten legs up. Stretching. situps were ok. Slight cheats. 

I ended as the 'Winded Beetle'. 

andrewbb (Dec 17, 2016)


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12/17

stretches in the morning went well. Blotches on my right shin and a blood pool on my right ankle. The blood disperses when pressed and instantly reflows. I don't know what that is. I attribute poor circulation damaged nerve endings and my body trying to repair damage inflicted over the past 2-3 years. 

Overall I looked good last night and terrible today. Did 40 minutes on treadmill 13 incline 2.8 speed. Had a fairly easy time of it with pulse of 140 at the end. Average 125-130. 

I'm concerned about my feet. Light dull ache in my heels. seems puffy on my interior arch towards the heel. Top of the foot doesn't look healthy. The bones aren't as prominent and the color seems red or pale. 

andrewbb (Dec 18, 2016)


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12/18

I tried tuna last night. My ankles and feet responded with much better circulation. I could my nerve trying to repair itself. This morning my feet have better color and appear healthier. I thanked I timed the tuna at the right time. 

Stretching this morning went well. Uncertain if I will do a LISS today or not. 

Anonymous (Dec 18, 2016)


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12/18

feet are better. Better color and vein structure. Left foot is still worse. Too small of shoes for a year in Thailand. Still injured but trying to heal. Did 40 minutes on treadmill 13 incline 2.8 speed. Pulse 130-135 average peak sustained 147 For 5-10 minutes. Wound down last 5 minutes at 6.5 & 3.0 speed. Pulse 128 at the end. 

andrewbb (Dec 20, 2016)


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12/19

went without weights but full day. 

Jump squats, standing lunges, skipping, knee step ups

squat and lift, step ups, walking lunges, burpees. 

Completed all plus. Forgot to stretch afterwards. 

andrewbb (Dec 20, 2016)


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12/20

8am stretching. 

An hour tai chi with Owen. 

40 minutes treadmill. 30 minutes at 13 & 3.0. Incline towards 7 with speed towards 4 for 10 minutes. 

 

Pulse average 130+, peak 150.



-- Edited by andrewbb on Wednesday 21st of December 2016 09:09:58 PM
andrewbb (Dec 21, 2016)


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12/21

Difficult arms day.  I'm weak.  First circuit push ups, sit ups, triceps, leg ups went ok.  Second circuit mountain climber pushups, toe ups, knee stretch push ups, commandos was a little more difficult.

Toe ups I completed range of motion, but could not hold legs directly up.  commandos were total failure.  Did a few.  On second rotation, I was short on a few exercises, but completed most.  Second rotation second circuit was about 40%.  Repeat month 1 before month 2?  We will see.

Did stretching a couple hours afterwards.

andrewbb (Dec 24, 2016)


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12/22

Full 40 minutes treadmill.  13 & 3.  As I recall it took a while to get my pulse up over 120, so played with incline up to 15 (max) and 4.0 speed.  Then returned to 13/3 for duration.  Did a 2 minute wind down simulating arrival at camp.

I think it was ~10 minutes at 150 pulse.  5-10 minutes before at 140.  It took me 15 minutes to get my pulse over 120.



-- Edited by andrewbb on Saturday 24th of December 2016 01:28:15 PM
andrewbb (Dec 24, 2016)


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12/23

Toe taps were weak, but I did complete range of motion for 20.  Jumping lunges were slow and I had to break 10 or 15, but did complete all reps.  Feet are swollen that evening.  Ankle injuries, but left toe nerve appears to be healing.

Completed all reps in time with short breaks (under 2 minutes for sure), with an extra exercise on most circuits.

andrewbb (Dec 24, 2016)


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12/24

Stretching mid-day.  Full routine.  Touched my toes for the 2nd time in my life (1st time was 2 days ago).

Did 50 minutes on the treadmill.

5 minute warmup to 120 pulse (13 & 3, I think.)

Was at 128 or so for 10 minutes, so pushed it up to 15 and 2.6.

I remember hitting 150 at 35 minutes (15 & 2.8).

At 40 minutes, I wound down and walked it off for 10 minutes while waiting for my pulse to reach 100.

 

Edit:  my feet are slightly swollen from yesterday.  Sore and 'brittle'.



-- Edited by andrewbb on Saturday 24th of December 2016 09:18:59 PM



-- Edited by andrewbb on Saturday 24th of December 2016 09:20:58 PM
andrewbb (Dec 27, 2016)


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12/26

Stretched in the morning, first thing.  That worked for the rest of the day.

Full routine around 4, should have earlier.  Completed all exercises within time and all circuits with a plus.

 

(studies moved onto circulatory system and I learned all the heart structures and flows.)

andrewbb (Dec 29, 2016)


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12/27

40 minutes treadmill.  Kept HR 120-130, to maintain a moderate pace.  13.5/2.6 or so.  5 minute walk down to HR 100.

andrewbb (Dec 29, 2016)


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12/28

pushups, situps, triceps, leg ups

mountain climber push ups, toe taps, push ups with extension on knees, commandos

 

Completed Circuit 1 fine, including pushups and half the situps on the second round.

Circuit 2:  weak on mountain climber pushups, toe taps were ok, push up extension fine, then only 5 commandos.

My joints/ligaments/tendons are the problem.  Right wrist was nearing injury.  Holding the weight on mountain climber pushups is painful.  The muscles are fine, I think.  (I used to be ok at pushups when younger.)  How do I get ligaments and tendons more healthy?

I decided to repeat Week 4 next week until I feel prepared to continue with the standard routine.

 

Went to the store and purchased gelatin as a test, plus yogurt and pecans.

andrewbb (Dec 30, 2016)


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12/29

40 minutes treadmill.  couldn't get over 116 until 12-13 minutes in.  13.5 & 2.6.  Raised to 2.8 or 3.0, then steady rise for the rest of the 25 minutes.  Ended ~140.  2 minute cool down to 100.

andrewbb (Dec 30, 2016)


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squats, burpees, pushups, toe taps.

jumping lunges, sumo squats, skipping, straight situps.

Completed all circuits, all exercises, starting dripping sweat on the 2nd circuit of burpees.  Pushups felt 'heavy' but did ok.  Joints/ligaments/tendons.  Slight popping on left knee during sumo squats.  Did well on situps and even toe taps were ok.

 

I decided to re-do this week until my joints feel strong enough to continue.  This was a fairly easy week.  I might return to week 3 and repeat that.



-- Edited by andrewbb on Friday 30th of December 2016 11:59:10 PM
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