Session 5, Week 3: I finally looked at what we were supposed to do for this week and low and behold we were supposed to be doing more than two sets of each. That really hurt jumping from two sets last week to four sets on Monday.
Weight / End of OS Goal Weight: 163.8 / 155 Last week Minutes of Plank / OS Cumulative Total: 7:00 /11:10 Last Week's Cords Reps / OS Cumulative Total: 132 / 202 Last Week's Push-ups / OS Cumulative Total: 136 / 224
Planks: 6:00 today / 18:30 OS total Push-ups: 70 today / 315 OS total Cordz: 85 today / 230 OS total
Long day, drove 2.5 hours (135 miles) worked 6 hr then the return drive another 2.5 hours. Not a terribly strenuous day but lots of mindless tedium of watching out for moose and deer on the highway.
Today's Weight / End of OS Goal Weight: 195lb / 185lb This Week's Minutes of Plank / OS Cumulative Total: 8:00 / 18:31 This Week's Cords Reps / OS Cumulative Total: 145/145 This Week's Pushups / OS Cumulative Total: 86 / 136 This Week's Military Pushups / OS Cumulative Total: 40 / 58
I couldn't find spot 4 NovOS week 2 data several weeks ago; sooo I'm just added it along with week 1 and I planned to just update and review...then I found the week 2!
2nd weeks Weight / End of OS Goal Weight: 199.9 / 189.0
Planks - Today / OS Cumulative / End of OS Goal: (2 front) 3:30 / 6:00
Cord Reps - Today / OS Cumulative / End of OS Goal: (Green bands) catch 16, straight 16 / 25 & 25
Push Ups - Today / OS Cumulative / End of OS Goal: 2Xs standard 28 / 70
I didn't see a week #3 Core Data link so I'll add that here( I also haven't been keep up on what to do in the core routines so I'll gradually get in step in Week #4&5 by gradually increasing exercises & completely be up at the end of my week #5
3rd weeks Weight / End of OS Goal Weight: 198.8 / 189.0
Planks - Today / OS Cumulative / End of OS Goal: (2 front) 3:40 / 6:00
Cord Reps - Today / OS Cumulative / End of OS Goal: (Green bands) catch 18, straight 18 (cord anchor broke; end hit me in upper sternum, only left red mark, no hit face or groin! Improved – I hope- my anchor point) / 25 & 25
Push Ups - Today / OS Cumulative / End of OS Goal: 2Xs standard 18 & 16/ 70
4th weeks Weight / End of OS Goal Weight: 198.8 / 189.0
Planks - Today / OS Cumulative / End of OS Goal: (2 front) 3:50 / 6:00
Cord Reps - Today / OS Cumulative / End of OS Goal: (Green bands) catch 19, straight 19 / 25 & 25
Push Ups - Today / OS Cumulative / End of OS Goal: 2Xs standard 17 & 17/ 70 (they are getting easier)
Comments
Weight / End of OS Goal Weight: 184lb / 178lb
?Today's Minutes of Plank / Week / OS Cumulative Total: 4:30/ 10:30 / 10:30
?Today's Cords Reps / Week / OS Cumulative Total: 75 / 250 /250
?Today's Pushups / Week / OS Cumulative Total: 45/ 115 / 115
?Today's Pull ups: 15/ Cumulative Total: 25
Core tonight
Planks: 4:30 today / 12:30 OS total
Push-ups: 75 today / 245 OS total
Cordz: 85 today / 145 OS total
Followed with 60 minutes of my regular core-glute routine and 2K on the rower.
This Week's Minutes of Plank / OS Cumulative Total: 6:19 / 10:31
This Week's Cords Reps / OS Cumulative Total: Cords in the mail...
This Week's Pushups / OS Cumulative Total: 46 / 96
This Week's Military Pushups / OS Cumulative Total: 18 / 18
Sessions : 4 to date
?Starting OS Weight / Today's Weight / End of OS Goal Weight Goal : 175.0 / 174.2 / 165lb
?Today's Minutes of Plank / Week / OS Cumulative Total: 4:15/ 9:30 / 17:00
?Today's Cords Reps / Week / OS Cumulative Total: 140 / 305 / 525
?Today's Pushups / Week / OS Cumulative Total: 60 / 137 / 247
Sessions : 3 to date
?Weight: Start OS / Today's / End of OS Goal: 170.5 / 173 / 162 (oops
)
?Minutes of Plank: This Week / OS Cumulative Total: 10:00 / 16:30 (these are getting a little easier
)
?Cordz Reps: Arms: Today / Week / OS Cumulative Total: 120 / 170 / 230 (upped reps to 30 from 20 on each)
Legs: Today / Week / OS Cumulative Total: 300 / 400 / 600 (one leg at a time bumps up these numbers )
?Pushups: Today's / Week / OS Cumulative Total: 50 / 90 / 170 (I try to do at least 10-20 of these as fingertip pushups
)
?Pull-ups: Today's/ Week / OS Cumulative Total: 10 / 14 / 20 (from 1x4 to 2x5 - big improvement!)
1 6.5 58 0 0 174
2 8 76 30 30 173.5
Got my stretch cords on Thursday.
?Starting OS Weight / Today's Weight / End of OS Goal Weight Goal : 183.0 / 185.0 / 172lb (heading the wrong direction)
?Today's Minutes of Plank / Week / OS Cumulative Total: 5:25/ 9:05 / 12:11
?Today's Cords Reps / Week / OS Cumulative Total: 88 / 146 /198
?Today's Pushups / Week / OS Cumulative Total: 68/ 118 / 164
Weight/Goal: 176/175
Today/Total/Goal
Planks - 4:30/12:15/200
Cordz - 65/125/1500
Pushups - 45/125/1000
Nice spreadsheet David. Works well, thanks
Weight 175 OS end goal 168
Plank this week 10:15
Pushup this week 120
cords this week 200
Sessions : 5 to date
?Starting OS Weight / Today's Weight / End of OS Goal Weight Goal : 175.0 / 174.6 / 165lb
?Today's Minutes of Plank / Week / OS Cumulative Total: 7:15/ 7:15 / 24:15
?Today's Cords Reps / Week / OS Cumulative Total: 150 / 150 / 775
?Today's Pushups / Week / OS Cumulative Total: 97 / 97 / 344
Weight report: last week 165.4; this week 164.2.
?Today's Minutes of Plank / Week / OS Cumulative Total: 8:30 / 8:30 / 17:00
?Today's Cords Reps / Week / OS Cumulative Total: 120 / 120 / 300
?Today's Pushups / Week / OS Cumulative Total: 80 / 80 / 220
?Today's Pull ups / Week / OS Cumulative Total: 12 / 12 / 36
Last week Minutes of Plank / OS Cumulative Total: 7:00 /11:10
Last Week's Cords Reps / OS Cumulative Total: 132 / 202
Last Week's Push-ups / OS Cumulative Total: 136 / 224
Wk 3 done
Planks- Mon. 7:00 Fri. 7:30 Total- 29:20
Bands- Mon. 90 Fri. 100 Total- 405
Pushups- Mon. 88 Fri. 100 Total- 359
Pullups- Mon. 17 Fri. 20 Total- 77
Bwt- start 200 Today 198 Goal 190
?Today's Minutes of Plank / Week / OS Cumulative Total: 8:30 / 17:00/ 34:00
?Today's Cords Reps / Week / OS Cumulative Total: 120 / 240 / 540
?Today's Pushups / Week / OS Cumulative Total: 80 / 160 / 380
?Today's Pull ups / Week / OS Cumulative Total: 12 / 24 / 50
Wt 159.8 / -1.2 / 156
Planks: 6:00 today / 18:30 OS total
Push-ups: 70 today / 315 OS total
Cordz: 85 today / 230 OS total
Long day, drove 2.5 hours (135 miles) worked 6 hr then the return drive another 2.5 hours. Not a terribly strenuous day but lots of mindless tedium of watching out for moose and deer on the highway.
This Week's Minutes of Plank / OS Cumulative Total: 8:00 / 18:31
This Week's Cords Reps / OS Cumulative Total: 145/145
This Week's Pushups / OS Cumulative Total: 86 / 136
This Week's Military Pushups / OS Cumulative Total: 40 / 58
Sessions : 6 to date
?Starting OS Weight / Today's Weight / End of OS Goal Weight Goal : 175.0 / 172.0 / 165lb
?Today's Minutes of Plank / Week / OS Cumulative Total: 7:00/ 14:15 / 31:15
?Today's Cords Reps / Week / OS Cumulative Total: 150 / 300 / 925
?Today's Pushups / Week / OS Cumulative Total: 92 / 189 / 436
As of Week 3 End
Sessions : 5
?Starting OS Weight / Today's Weight / End of OS Goal Weight Goal : 183.0 / 185.0 / 173lb
?Today's Minutes of Plank / Week / OS Cumulative Total: 7:30/ 13:05 / 25:16
?Today's Cords Reps / Week / OS Cumulative Total: 95 / 184 /382
?Today's Pushups / Week / OS Cumulative Total: 88/ 163 / 327
I couldn't find spot 4 NovOS week 2 data several weeks ago; sooo I'm just added it along with week 1 and I planned to just update and review...then I found the week 2!
2nd weeks Weight / End of OS Goal Weight: 199.9 / 189.0
Planks - Today / OS Cumulative / End of OS Goal: (2 front) 3:30 / 6:00
Cord Reps - Today / OS Cumulative / End of OS Goal: (Green bands) catch 16, straight 16 / 25 & 25
Push Ups - Today / OS Cumulative / End of OS Goal: 2Xs standard 28 / 70
I didn't see a week #3 Core Data link so I'll add that here( I also haven't been keep up on what to do in the core routines so I'll gradually get in step in Week #4&5 by gradually increasing exercises & completely be up at the end of my week #5
3rd weeks Weight / End of OS Goal Weight: 198.8 / 189.0
Planks - Today / OS Cumulative / End of OS Goal: (2 front) 3:40 / 6:00
Cord Reps - Today / OS Cumulative / End of OS
Goal: (Green bands) catch 18, straight 18 (cord anchor broke; end hit me in
upper sternum, only left red mark, no hit face or groin! Improved – I hope- my
anchor point) / 25 & 25
Push Ups - Today / OS Cumulative / End of OS Goal: 2Xs standard 18 & 16/ 70
4th weeks Weight / End of OS Goal Weight: 198.8 / 189.0
Planks - Today / OS Cumulative / End of OS Goal: (2 front) 3:50 / 6:00
Cord Reps - Today / OS Cumulative / End of OS Goal: (Green bands) catch 19, straight 19 / 25 & 25
Push Ups - Today / OS Cumulative / End of OS Goal: 2Xs standard 17 & 17/ 70 (they are getting easier)