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NovOS Week 2 -- Core and Body Comp Thread

Coach RichCoach Rich
in General Training Discussions

Welcome to this week's thread! I'm in a hotel room in Brooklyn, home tomorrow afternoon and will do my stuff, weigh myself then

  • Weight / End of OS Goal Weight: 172.8lb / 160-162lb
  • Last week Minutes of Plank / OS Cumulative Total: 6:20 / 6:20
  • This Week's Cords Reps / OS Cumulative Total: 100 / 100
  • This Week's Pushups / OS Cumulative Total: 110 / 110
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Comments

  • Tom BoxTom Box

    Up early to get it done.

    today's weight 165.4/ goal 160

    today/cumulative total

    plank 4:00/8:50

    cordz 105/215

    push-ups 45/95

  • Christy BealChristy Beal
    OK, so far I am liking the stretch cordz.

    Todays weight 126.5 Goal - 125 (Goal is to not gain weight over the OS)

    Plank 1:30 min/1:30 min

    Cordz 2 min / 2 min

    Push ups 20 / 20
  • Mark MaurerMark Maurer

    Based on one workout on Friday

    Weight now/goal 160.1/155

    Planks 5,75

    Cordz 90

    Pushups 40

    Goal for week 2X+

  • [Deleted User][Deleted User]
    Digging the routine - although my upper body strength is embarrassing ! None the less - here for the EN world to see.



    Weight Today / End of OS Goal Weight: 170.5lb / 167lb

    Minutes of Plank Today / OS Cumulative Total / Goal: 3:30 / 8:10 / 150'

    Cords Reps Today / OS Cumulative Total / Goal: 54 / 150 / 1250

    Pushups Today / OS Cumulative Total / Goal: 23 / 50 / 500



    FWIW I created a basic Google Sheet to log and chart progress vs the goal.  Borrow/Adapt w/ pride!

    Link to Sheet

  • Scott GiljumScott Giljum

    I need a solid dose of Hanz and Franz as I do this routine. The younger weightlifting me is shaking his head and making the tsk-tsk noise. I hate him right now. Here are the details:

    Weight - 167/155 (that went the wrong way)

    Minutes of planks this week - 3:30, 3:30/11:55

    Cord Reps - 70, 70/245

    Pushups - 60, 60/217



    I would say I love the cordz and hate the push ups. Because I am feeling pretty weak about all this, I believe I will be adding a round of this on Wednesday.

    Editor's note - Updated for Wednesday

  • gopetegogopetego
    I have to forego the pushups and cord work for now due to tricep/shoulder issue, but doing planks and a bunch of other PT prescribed core and hip/rotation stretching exercises (a lot of yoga type stretching). I look forward to the cord work though.
  • mille1asmille1as

    Hi, Everyone.  Newbie to EN and thrilled to be here.....yay for me  So excited for this torture.

    Current weight - embarrassingly 129.  Goal weight (race weight) 123.

    Planks 2 min

    cordz 45/40

    pushups (much work to do) 15

     

  • jcwaller900jcwaller900
    Looks like I put my post in the wrong area. Maybe I should add an OS goal of not buggering up my forum posts...

    Weight Today/Goal - 173/175

    Today/Total/Goal
    Planks - 3:45/7:45/200
    Cordz - 60/60/1500
    Pushups - 36/76/1000
  • jcwaller900jcwaller900
    @David Duran - I am digging your chart big guy. Thanks for sharing!
  • William JenksWilliam Jenks
    I lost exactly -0.2 pounds last week. Grr.

    Weight 156.6 to start; 156.8 today. woo hoo. Goal under 150
    Pull ups: 22 over 3 sets
    Planks 6:40 today; 17:10 total
    Cord pulls 101 today; 234 total
    Pushups 50; 124 total.
  • Brad MarcusBrad Marcus

    ?Todays weight / End of OS goal weight: 173lbs / 165lbs
    ?This Week's Minutes of Plank / OS Cumulative Total: 3:50 / 11:05
    ?This Week's Cords Reps / OS Cumulative Total: 110 / 325
    ?This Week's Pushups / OS Cumulative Total: 64 / 179
  • Steve WestSteve West
    Having some issues with calories in......

    Wt today 161; change 0; OS goal 157
    Pushups today 60; 170 total
    Cordz today 60; 60 total
    Planks today 3:00; 8:00 total

    Plus 30 minutes hip/glute work
  • Tony PuckettTony Puckett

    As of Mon., 11-03-14 -

    • Weight / End of OS Goal Weight: 164.9 / 155
    • Last week Minutes of Plank / OS Cumulative Total: 4:20 /4:20
    • Last Week's Cords Reps / OS Cumulative Total: 70 / 70
    • Last Week's Push-ups / OS Cumulative Total: 88 / 88
  • davidpettigrewdavidpettigrew
    0.5 lbs down from last Monday.

    Today

    Plank 1:30
    Push-up standard 15
    Crunches 20

    Plank 1
    Push-up military 9
    Crunches 20

    Plank 1:30
    Push-up standard 15
    Crunches 20


  • Gonzalo Canteros PazGonzalo Canteros Paz

    Sessions : 2 (from Wk1)
    ?Starting OS Weight / Today's Weight / End of OS Goal Weight Goal : 175.0 / 172.2 / 165lb
    ?Today's Minutes of Plank / Week / OS Cumulative Total: 4:00/ 7:30 / 7:30
    ?Today's Cords Reps / Week / OS Cumulative Total: 110 / 220 /220
    ?Today's Pushups / Week / OS Cumulative Total: 56/ 110 / 110

    Completed Wk1 today Monday . Wed & Fri will be Wk2
  • judsonjudson
    Good start this week:

    Weight / End of OS Goal Weight: 184lb / 178lb
    ?Today's Minutes of Plank / Week / OS Cumulative Total: 4:30/ 6:00 / 6:00
    ?Today's Cords Reps / Week / OS Cumulative Total: 100 / 75 /75
    ?Today's Pushups / Week / OS Cumulative Total: 45/ 75 / 75
    ?Today's Pull ups: 10
  • Julie PfeifleJulie Pfeifle
    Curious... when you are reporting your today numbers, are you reporting total for the day or for a set? So, if I'm doing 3 x 2:10' planks, report 2:10 or 6:30?
  • Anthony EppAnthony Epp
    Took a prescribed week off to recover and reset after my half marathon training, so yesterday was my first day of OS training.

    Weight / End of OS Goal Weight: 190lb / 170-175lb
    Last week Minutes of Plank / OS Cumulative Total: 2:00 / 2:00
    This Week's Cords Reps / OS Cumulative Total: 52 / 52
    This Week's Pushups / OS Cumulative Total: 36 / 36

    I don't have strech cordz yet so using a set of bands for weightlifting. The tension is higher so not getting full range of motion but will have to do until the strech cordz come in. No excuses!
  • Steve WestSteve West

    @ Julie - I've been listing totals.... no sense in cheating yourself out of good work.


    And 3 x 2:10 planks on top of the push-ups? Awesome!
  • Jacklyn MooreJacklyn Moore

    Jumping in at week 2 because I was sick last week.

    Totals

    Plank 03:00

    Cordz 3x20

    Push ups

    standard x20, kneeling military x20, kneeling standard x20 (this is so sad).

    My tri are feeling the LOVE.

  • Julie PfeifleJulie Pfeifle
    Oh but Steve... note I didn't use my push-ups data as an example ??. That would be 9 standard + 7 kneeling military (couldn't even do 1 manly military!) + 9 standard.
  • Wilddaizy73Wilddaizy73
    Love the cordz!! I do not know my OS cumulative totals because I am the world's worst at tracking this type of info. I have Monday's though :-)

    Planks 3:46
    Cordz 190
    Push ups 65
  • Coach RichCoach Rich
    Flying home to LA after 6 days in NYC (we scored biz class :-) and I'm not looking forward to the scale tomorrow morning...
  • Gonzalo Canteros PazGonzalo Canteros Paz

    Yesterday I did the Monday Wk2 part

    Sessions : 3 to date
    ?Starting OS Weight / Today's Weight / End of OS Goal Weight Goal : 175.0 / 175.0 / 165lb
    ?Today's Minutes of Plank / Week / OS Cumulative Total: 5:15/ 5:15 / 12:45
    ?Today's Cords Reps / Week / OS Cumulative Total: 165 / 165 /385
    ?Today's Pushups / Week / OS Cumulative Total: 77/ 77 / 187

  • Craig MarchioneCraig Marchione
    Posting a little late on this. Work is crazy (like the rest of you) so finding time for the computer is a little tough, but enough whining. Here are the stats for Mondays core workout.

    Weight last week:166 lb This week: 165.4 lb (this is a good trend for me)

    Planks: Today's Minutes of Plank / Week / OS Cumulative Total: 3:30 / 3:30 / 8:30

    Push-Ups: Today's Pushups / Week / OS Cumulative Total: 60 / 60 / 140

    Today's Cords Reps / Week / OS Cumulative Total: 40 / 40 / 120

    Today's Pull-Ups / Week / OS Cumulative Total: 12 / 12 /12 (just started these this week)
  • Jenniferlyn KryvickyJenniferlyn Kryvicky

    Missed last Friday and this past Monday so totals are from last week Monday for planks and push ups and today for all the rest. 

    • Today's Weight / End of OS Goal Weight: 218lb / 204lb (down 2# since last week!) 
    • This Week's Minutes of Plank / OS Cumulative Total: 3:30 / 8:30
    • This Week's Cords Reps / OS Cumulative Total: 60 / 60 
    • This Week's Pushups / OS Cumulative Total:  30 / 126

     

  • Mark LaneMark Lane

       Fri wko done.  Bwt: Start 200 Today 197.5

       Planks today: 5:30   Total: 14:50

      Bands Today: 90   Total: 215

      Pushups Today: 63   Total: 171

     

      Pullups  Today: 15  Total: 40

  • Brad MarcusBrad Marcus

    ?Todays weight / End of OS goal weight: 174lbs / 165lbs
    ?This Week's Minutes of Plank / OS Cumulative Total: 8:00 / 15:15
    ?This Week's Cords Reps / OS Cumulative Total: 220 / 435
    ?This Week's Pushups / OS Cumulative Total: 128 / 243
  • Trent ProughTrent Prough
    Finally jumped in to this part of the plan as I knew taking a vacation during week 1 testing I'd never do core or body comp.

    Holy crap this will slowly come up and bite you hard. arms and lats toast. Don't know how long since I've did this stuff.

    Plank- 5:30
    Cords Reps - 75
    pushups - 75

    It's a start. image
  • Jacklyn MooreJacklyn Moore

    Core Torture- Week 2- Friday

    Wt 176   Goal 170

    Plank 03:11 /06:31

    Cordz 80/140

    Pushup 40/70

    Getting smoother on the cordz. Weight finally heading in the right direction. Pretty sore today.Have a great weekend. See ya Tuesday.

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