NovOS Week 7 -- Core and Body Comp Thread

Steve West

Thought I'd get this started by saying .... ummm.... I didn't do the Monday Core stuff....

Even though I have been vigilant about fatigue and recovery, I seemed to have strayed too far over the edge yet again.  Yesterday I felt achy and sore. Today was no better. So not only have I forgone the Sunday long run but I am not doing anything today.  

Be careful out there and take a day or 2 as you need them.  The OS is long and we are less then half way done.  

Mark Maurer

Did a modified core workout with planks and weights including leg presses and dead lifts. I was going for just under max weight with low reps so I toasted my arms pretty quick. I'm going to throw in cordz and more planks throughout the week when I'm stretching. I've only been back in the weight room a couple of times this OS and I can say that I missed it and I think it will help me in the long run. We'll see how the leg stuff works out tomorrow, but it didn't seem to affect the weekend workouts.

Mark Lane

   Monday workout done. The leg lift planks kicked my butt!

   Planks: Today 9'   OS Total: 83'20"

   Bandz: Today all sets 50 reps=200  OS Total: 1505

   Pushups: Today all sets 30 reps=120   OS Total: 1214

   Pullups: Today 4x6 (not pretty)=24    OS  Total: 192

Mike Weinmann

I'm several weeks behind on the core work, so just started Week 3 yesterday after completing Week 1 last week (skipping a week to try and catch up near the end of the OS...)

Planks: Today 4' OS Total: 8'45"
Bandz: no Bandz today as I'm travelling OS Total: 100
Pushups: Today 50 OS Total: 125

Can't believe some of the Totals I'm seeing -- strong work. I'm really enjoying this new element of the OS and excited to see how it translates to the swim in a few weeks.

sterryk

Fun Monday morning

Plank today  5:25  OS total: 43:42

Cord today  190  OS total  1373

Push Up today 110  OS total  826

Did not get on the scale, holiday gatherings have started and I just couldn't look at the results.

Tony Puckett

Wk 6 results
Total
exercise/week/total
Plank/9:45/37:15
Cords/182/692
Pushups/202/780

Very impressed by other EN'ers totals. Motivates me to more muscle failure.

Weight
start/current/goal
163.5/164.4/158

Back to the calorie counting. Worked for me last year when I did an off season.
Should work even better this year when I am doing an out season.
FYI - MyFitnessPal syncs with Garmin. So, now I can see the whole picture for each day.

Gonzalo Canteros Paz

Just a little behind...today did 2nd Week 6 session

As of Week 6 End

Sessions : 12 to date
?Starting OS Weight / Today's Weight / End of OS Goal Weight Goal : 175.0 / 175.6 / 165lb
?Today's Minutes of Plank / Week / OS Cumulative Total: 8:40/ 17:20 / 1:22:10
?Today's Cords Reps / Week / OS Cumulative Total: 180 / 360 / 2,025
?Today's Pushups / Week / OS Cumulative Total: 120 / 240 / 1127

William Jenks

I'm so far behind in posting here, I can't keep up with the totals.

Good news is that I've neutralized the weight gain from TG, but bad news is that I haven't made much progress from my starting point.
But I am feeling like I can do sets of 10 pull-ups, 40 cord pulls, 2 minute planks, and 20 pushups pretty decently now.
Some of you guys are pretty amazing.

crhurd

Ran back to hotel, hammered out a session yesterday (to make up for Monday), rapid shower and back out with co-workers. Love it. 

Yesterday/Rolling Total 

Planks: 4:40/23:10 

Push-ups: 120/555 

Cordz: 120/580 



Weight: travelling unknown/210 

David Howard

Any word on a core/body comp/etc challenge coming up in JAN?

Mark Lane

   Friday workout done. Leg Lift Planks still tough.

   Planks: Today 9'20"   OS total: 91'40"

   Bandz: Today all sets x 50=200   OS total: 1705

   Pushups: Today all sets x 30=120   OS total: 1334

   Pullups: Today 4 x 6 (still not pretty)= 24   OS total: 216

Bill Manard

We won't talk body comp for a while after getting back from a cruise. Let's just say it's worse than where I started...

Missed Monday's core work due to 14 hours work + 2 hours commuting

Today/total

Planks - 7'/59'
Bandz - 100/1120
Pushups - 64/568

judson

Slept in, but got it done after work and shopping. Victory! I like the variations on the plank - tough! And the pull ups are starting to feel less bad! Good weekend to all!

Gonzalo Canteros Paz

Posting both Week 7 Sessions together

W7-1 : Sessions : 13 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: 10:00/ 10:00 / 1:32:10
?Today's Cords Reps / Week / OS Cumulative Total: 180 / 180 / 2,205
?Today's Pushups / Week / OS Cumulative Total: 127 / 127 / 1254


W7-2 : Sessions : 14 to date
?Starting OS Weight / Today's Weight / End of OS Goal Weight Goal : 175.0 / 175.6 / 165lb
?Today's Minutes of Plank / Week / OS Cumulative Total: 10:00/ 20:00 / 1:42:10
?Today's Cords Reps / Week / OS Cumulative Total: 180 / 360 / 2,385
?Today's Pushups / Week / OS Cumulative Total: 122 / 249 / 1,376

Doing 1st Session for Week 8 Tuesday

Mike Weinmann

Core work done today. Reps starting to increase. I like the 2x per week frequency and gives me something active to do during rest days. Onto the 3x15s!

judson

Pull ups are definitely better, but the side plank with leg raise is a killer - hoping to get 15 seconds next time. I am keeping some regular plank time just to save my self esteem.