NovOS Week 4 -- Core and Body Comp Thread
Looks like folks are posting some good results in past weeks...... here is this weeks thread for the rest of the awesomeness!
I'll be doing mine when I get home after work.
0
Looks like folks are posting some good results in past weeks...... here is this weeks thread for the rest of the awesomeness!
I'll be doing mine when I get home after work.
Comments
Plank 9:41 / 19:29
Cords 235 / 545
Push up 166 / 351
Weight begining 185 weight today 185 goal 175
Not doing too well on the weight loss but feel the improvement on the legs from the os plan and the core from this plan
week 4 started with planks at 1 minute each, 20 reps on the cords and only 12 reps for the push ups. Getting a bit stronger. My weight fluctuates the wrong way and then I lose it again, need to focus on eating better and drinking less wine.
Planks: 1:15/1:20
Cords: 12 Catch/20 Straight
PushUps (from knees): 12/8
Weight start: 166.3
Weight goal: 155
Weight this week: 164.5 (-1.8)
To go: 9.5
Exercise - week/total/goal
Plank - 10:00/10:00/2:30:00 (need to pick it up)
Cords - 180/180/2000
Pushups - 120/120/1250
First day was painful; second day was much better. We'll see how it goes after my increase this week!
Monday week 4 core work done, Side planks are pretty tough.
Planks- today 8:00, total 37:20
Bands- today 120, total 525
Pushups- today 100, total 459
Pullups- today 20, total 97
Monday of week 4
Today/OS total
planks 5:20/28:50
cords 140/670
push ups 60/320
Feels good to get it done!
Tonight, week 4. Need to look up my totals for Friday.
Plank 5:20
Pushups 95
Cordz 100
Weight 229/210
Wow, that was tough!
Today I did them as sets instead of a circuit like before. Not sure if it is better or not. Sure killed my push-ups though.
Wt -1.9 @ 159.1; goal 157
Planks today 7:00/ OS 25:30Cordz today 90 / OS 320
Push-ups today 82 / OS 397
Edit: Didn't like the formatting so I cleaned it up
The core workout today was tougher than last week. Perhaps it was because I was putting up Christmas lights for an hour so I was moving a ladder around and working over my head for an hour right before I did the workout. But the numbers are rising. Here's the workout totals for last week and total OS.
Front Plank 13.5/28.5
Side Plank 13/24
Total Plank 26.5/52.6
Catch 82/242
Finish 36/36
Straight 90/224
Total Cordz 466
Push up 90/200
Military PU 48/74
Total PU 274
My weight hasn't changed over the OS but I went shopping last week and was able to fit into a 30" waist pants. The last time I was able to wear that size was in 1980 when I was a bicycle test rider riding over 400 miles a week!
Planks- today 6:00
Bands- today 100
Pushups- today 60
Pullups- today 20
Feeling stronger - weight is 183 - started at 185 - slow progress
Updated chart of my progress after yesterday's WKO.
Increased my original pushup and catch targets (was a little too conservative from the start.
It's a simple Google Sheet so if you find useful, borrow with pride.
https://docs.google.com/spreadsheets/d/1WbmAyld_VhzE9gdHOtdWPMroAg6i_QDvQnJslbENf0k/edit?usp=sharing
Sessions : 7 to date
?Starting OS Weight / Today's Weight / End of OS Goal Weight Goal : 175.0 / 173.0 / 165lb
?Today's Minutes of Plank / Week / OS Cumulative Total: 7:15/ 7:15 / 38:30
?Today's Cords Reps / Week / OS Cumulative Total: 180 / 180 / 1105
?Today's Pushups / Week / OS Cumulative Total: 102 / 102 / 538
Hey Steve,
Thanks for picking this thread up! My travel has kicked my ass and I have a LOT of catching up to do
Fri core work done. Bwt still 198, I need to reset and hit my goal. Start 200 Goal 190
Planks- Today 8:30 Total 35:50
Bands- Today 140 Total 665
Pushups- Today 115 Total 674
Pullups- Today 20 Total 117
Planks 1:03/1:05
Cords s- 52 (5lb band)
Cords c- 33 (5lb band)
Push ups (knees) - 13/10
Going to try first push ups set as standard next week!
So four weeks into the program and I will be building out the next phase this weekend. Please give me any feedback you have in this thread here.
Thanks!
Week 4 done...
Sessions : 7
?Starting OS Weight / Today's Weight / End of OS Goal Weight Goal : 183.0 / 184.0 / 173lb
?Today's Minutes of Plank / Week / OS Cumulative Total: 6:45/ 13:10 /38:26
?Today's Cords Reps / Week / OS Cumulative Total: 121/ 249 /631
?Today's Pushups / Week / OS Cumulative Total: 86/ 172 / 499
Week 4 is done. I must say that today felt slightly easier than the previous week. Almost felt like increasing my reps. (Almost!)
Today/OS total
Plank 5:20/34:10
Cords 140/810
Push-ups 60/380
Weight goal: 155
Weight this week: 166.1 (-0.2)
To go: 11.1
Moving the wrong way there...
Exercise - week/total/goal
Plank - 12:00/22:00/2:30:00 (need to pick it up)
Cords - 280/460/2000
Pushups - 128/248/1250
A little easier this week, but waiting to see what hell we have awaiting next week!
Sessions : 8 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: 8:48/ 16:03 / 47:18
?Today's Cords Reps / Week / OS Cumulative Total: 180 / 360 / 1285
?Today's Pushups / Week / OS Cumulative Total: 117 / 219 / 655
Tracking it here - https://www.icloud.com/numbers/AwBUCAESEAzwl-37eucHZmtKL-RvLHoaKbXGr9WyXdfR7zON-PwhFfyFh69XpFZCzcKwxpU47uBUQxDMoLp-p_bUMCUCAQEEIARSp6VDDXaz7zrtivue-xBhUealVOHvHphv15qNwXcW#2015_Core_Workouts
I'm up to 2-minutes per on the planks. That's an amount that is now a little farther from failure than it was when we started. My meager pushup total has also gotten better...I am pretty much doing 20 per set. Pull-ups (which are not on the official list) have also improved...I'm up to 7-10 per set.. Following the 4 rounds recommendation.
I'll try to be better about getting on here!
Sessions : 9 to date
?Starting OS Weight / Today's Weight / End of OS Goal Weight Goal : 175.0 / 175.2 / 165lb
?Today's Minutes of Plank / Week / OS Cumulative Total: 8:52/ 8:52 / 56:10
?Today's Cords Reps / Week / OS Cumulative Total: 180 / 180 / 1,465
?Today's Pushups / Week / OS Cumulative Total: 117 / 117 / 772
week 5 work: Planks 18:30 Total 54:20
Bandz 300 Total 965
Pushups 200 Total 874
Pullups 40 Total 157
Sessions : 10 to date
?Starting OS Weight / Today's Weight / End of OS Goal Weight Goal : 175.0 / 175.2 / 165lb
?Today's Minutes of Plank / Week / OS Cumulative Total: 8:52/ 17:32 / 1:04:50
?Today's Cords Reps / Week / OS Cumulative Total: 180 / 360 / 1,645
?Today's Pushups / Week / OS Cumulative Total: 117 / 232 / 887
Planks - 27:30 total
Cords - 510 total
Push ups - 578 total
Weight - 163.5
Missed a core work out in week four due to travel and illness.
But back at in week 5 and this morning to start week 6.
starting weight/today's weight/goal weight 166/164.6/160
today's plank/OS total 5:40/50:30
today's cords/OS total 151/1251
today's push-ups/OS total 71/582
Gradually increasing the totals!
I just found this thread I've been putting data is week one thread!? I didn't realize weeks 2-4 were more that increasing week ones numbers, I'll catch up in week 5.
4th weeks ’ Weight
/ End of OS Goal Weight: 197.7 / 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)