NovOS Week 1 -- Core and Body Comp Thread
Team,
We have a long standing tradition in the OS of weekly bike and run-specific threads, where we check in each week with our successes, challenges, and support each other around our bike and run training sessions.
This thread, and the weekly threads to follow it, will be similar but for the Core and Swim Prep Routine that's been added to Monday and Friday of the 2015 OS plans. And I wanted to add a weekly body comp check-in to this, so we can help each remain accountable to your goals.
I'll start, and finish updating this post in a couple hours after my run and core session this AM:
- Today's Weight / End of OS Goal Weight: 172.8lb / 160-162lb
- This Week's Minutes of Plank / OS Cumulative Total: 2:50 / 2:50
- This Week's Cords Reps / OS Cumulative Total: 60 / 60
- This Week's Pushups / OS Cumulative Total: 55 / 55
As this is a new process we'll figure out the details / how to as we go, I guess.
Before Photo
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Comments
Weight - Today / End of OS Goal: 174lb / 167lb
Planks - Today / OS Cumulative / End of OS Goal: 2' (count em! 1 ... 2...DOH!) / 2' / 150' (rough finger in air guess)
Cord Reps - Today / OS Cumulative / End of OS Goal: 60 (yellow band - need to increase) / 60 / TBD w/ new band
Push Ups - Today / OS Cumulative / End of OS Goal: 12 / 12 / 500
Think this will do the trick Dino. Also linked from your Dashboard.
http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=OutSeason+Core+and+Swim+Preparation+RoutineThis Week's Minutes of Plank / OS Cumulative Total: none yet - after work
This Week's Cords Reps / OS Cumulative Total: none yet
This Week's Pushups / OS Cumulative Total: none yet
Need a stronger core for 2015.
Todays weight/End of OS weight: 166/157
Planks - Today/OS Cumulative: 2:00/2:00
Cord Reps - Today/OS Cumulative: 40/40
P-U - Today/OS Cumulative: 40/40
I really like Coach R's before picture. He's working toward a pony keg.
Planks - Today / OS Cumulative / End of OS Goal: 3:06 (1:36/1:30)/ 3:06 / 200'
Cord Reps - Today / OS Cumulative / End of OS Goal: 52 (green band) / 52 / 2000
Push Ups - Today / OS Cumulative / End of OS Goal: 46 / 46 / 500/ 2000
End of OS goals are a shot in the dark but thinking big, at least I think these would be big numbers, we'll see. Now I can't wait to do the bike test later today!!
?Today's Weight / End of OS Goal Weight: 184.4lb / 176-180lb
?This Week's Minutes of Plank / OS Cumulative Total: 3:00 / 3:00
?Cords: N/A
?This Week's Pushups / OS Cumulative Total: 85/85
- Today's Weight / End of OS Goal Weight: 178 / 164
- This Week's Minutes of Plank / OS Cumulative Total: 2:00 / 3:00
- Cords: waiting for delivery...
- This Week's Pushups / OS Cumulative Total: 10/20
Todays weight/End of OS weight: 185/178
Planks - Today/OS Cumulative: 3:00/3:00
Cord Reps - Today/OS Cumulative: 40/40
P-U - Today/OS Cumulative: 30/30
Today's Weight / End of OS Goal Weight: 204.5lb / 195lb
This Week's Minutes of Plank / OS Cumulative Total: 2:30 / 2:30
This Week's Cords Reps / OS Cumulative Total: 45 / 45
This Week's Pushups / OS Cumulative Total: 7 / 7
Pushups were good form, and my weekness.
¦Today's Weight / End of OS Goal Weight: 152lb / 150lbs (My A race isn't until October and I'm mostly ok with my current weight)
¦This Week's Minutes of Plank / OS Cumulative Total: 3:00 / 3:00
¦This Week's Cords Reps / OS Cumulative Total: 00/00 On order
¦This Week's Pushups / OS Cumulative Total: 00/00
OK...I need this badly...here we go:
Onwards and upwards!
Just took a lunch break and took care of the core work. Here are the details:
¦Today's Weight / End of OS Goal Weight: 165.2lb / 165(fri) /155lb
¦This Week's Minutes of Plank / OS Cumulative Total: 2:10, 2:45, 4:55/4:55
¦This Week's Cords Reps / OS Cumulative Total: 55, 50, 105/105
¦This Week's Pushups / OS Cumulative Total: 40, 47, 97/97
And right now the old weight lifting, rugby playing me is shaking his head in disgust at these numbers. Definitely room for improvement!
Friday thoughts, still weak. I am upping my game and adding another day until I get stronger.
Hope I didn't miss anything.
Weight - Today / End of OS Goal: 175lb / 175lb
Planks - Today / OS Cumulative / End of OS Goal: 2' / 2' / 200'
Cord Reps - Today / OS Cumulative / End of OS Goal: (Green bands should be delivered Thursday) 0 / 0 / 1500
Push Ups - Today / OS Cumulative / End of OS Goal: 20 / 20 / 1000
OK, I confess I have always been a weakling, but I do think some discipline on this sort of thing will be good for me. I'm That Guy Who Could Never Bench Press His Weight.Or Run Very Fast Or Anything Like That.
So the starting point is not very pretty:
No cords (yet, even though I have them and never used them, so thank you for this!)
No plank
10 push ups
Did some cords (have the tubing but no paddles), planks, and light weights....still trying to figure out my tabulation/system. I also can't count and workout at the same time.....just not happening.
oh my puny weak push-up muscles!
Mondays Weight / OS goal weight. 166.2/160.0
Plank min/ cumulative min. 2:10/2:10
Stretch cord/ cumulative. 50/50
Push-ups/ cumulative. 20/20. (Gotta start somewhere)
That's kinda the point: get sore, recover, make yourself sore again recover again...then you don't really get sore no more
.
That said, I notice that the stopwatch on my iPhone ticks backwards on that 2nd plank set...
Updated after Monday evening's core workout -
Today's Weight / End of OS Goal Weight: 163.5 / 155
This Week's Minutes of Plank / OS Cumulative Total: 2:00/2:00This Week's Cords Reps / OS Cumulative Total: 30/30
This Week's Pushups / OS Cumulative Total: 44/44.
Okay start. Not sore so I did not do enough.
Current weight: 215, End of OS goal: 199
Plank: 2:00/2:00 cumulative
Cords: N/A...hope to get this started next week!
Push-ups: 24/24 cumulative
Today's Weight / End of OS Goal Weight: 196lb / 185lb
This Week's Minutes of Plank / OS Cumulative Total: 4:12 / 4:12
This Week's Cords Reps / OS Cumulative Total: Gotta get me some Cords...
This Week's Pushups / OS Cumulative Total: 50 / 50
Today's weight 185 goal at end of os 175
Plank time 2:16 / 2:16
pushups 35 / 35
Cords on order
Today's weight 164.2/ OS goal 160
Today plank/cumulative. 2:40/4:50
Today's cord reps/cum. 60/110
Today's push ups/cum. 30/50
Ps. Rich makes that look easy
First workout today, had to work late Mon.
Bodyweight: Today 200#, Goal 190#
Planks: 2:00/1:50
Cords: 25/25 (Don't have the right one's yet.)
Push Ups: 25/23
Pull ups: 5/5
Everything needs work.