Workout accountability

**dklaiman** · 07-28-2012, 07:18 PM

One of the commericals during the NBC broadcast of the Olympics was for a facebook program with some type of accountability for working out. I'm not on facebook, but you could check it out if you are a member.

Here's the link: http://www.facebook.com/pages/Exerci...69133379862932

**noahpictures** · 07-28-2012, 09:57 PM

Originally Posted by noahpictures

My plan for the week: exercise six days a week for at least 20 minutes; maybe lift twice, run once and do a P90X workout.

MONDAY: Squats, deadlifts, pullups
TUESDAY: Presses, KB swings, leg lifts.

Once I get my heart rate monitor, I will include total calories burned during each workout.

Originally Posted by noahpictures

WEDNESDAY: Squats, Cleans.

Originally Posted by noahpictures

THURSDAY: Short run, P90X Yoga. I wore the heart rate monitor. At times, during yoga, the heart rate reading would jump drastically (120 to 135 to 110 in seconds). I might have received a defective unit. Total calories burned for the run were 588 calories.

Originally Posted by noahpictures

FRIDAY: Presses, squats, leg lifts. Calories burned: 631.

SATURDAY: P90X Kenpo. Calories burned: 812.

**commanderkeen** · 07-28-2012, 11:23 PM

Originally Posted by noahpictures

SATURDAY: P90X Kenpo. Calories burned: 812.

Good job. Keep it up!

**noahpictures** · 07-29-2012, 06:47 PM

Originally Posted by commanderkeen

Good job. Keep it up!

Thanks!

**noahpictures** · 07-29-2012, 06:53 PM

Originally Posted by noahpictures

My plan for the week: exercise six days a week for at least 20 minutes; maybe lift twice, run once and do a P90X workout.

MONDAY: Squats, deadlifts, pullups
TUESDAY: Presses, KB swings, leg lifts.

Once I get my heart rate monitor, I will include total calories burned during each workout.

Originally Posted by noahpictures

WEDNESDAY: Squats, Cleans.

Originally Posted by noahpictures

THURSDAY: Short run, P90X Yoga. I wore the heart rate monitor. At times, during yoga, the heart rate reading would jump drastically (120 to 135 to 110 in seconds). I might have received a defective unit. Total calories burned for the run were 588 calories.

Originally Posted by noahpictures

FRIDAY: Presses, squats, leg lifts. Calories burned: 631.

Originally Posted by noahpictures

SATURDAY: P90X Kenpo. Calories burned: 812.

SUNDAY: Pullups, Deadlifts, Presses. Calories burned: 609.

First week's score: 7.

Same plan for next week: exercise six times or more for at least 20 minutes.

WEEK ONE. Estimated Calories Burned: 4,140.

**noahpictures** · 07-30-2012, 08:02 PM

WEEK TWO: Refueled and ready to go!

MONDAY: Chest and Legs. Calories burned: 642.

**noahpictures** · 07-31-2012, 09:21 PM

Originally Posted by noahpictures

WEEK TWO: Refueled and ready to go!

MONDAY: Chest and Legs. Calories burned: 642.

TUESDAY: Run plus leg lifts. Calories burned: 734.

**noahpictures** · 08-01-2012, 08:09 PM

Originally Posted by noahpictures

WEEK TWO: Refueled and ready to go!

MONDAY: Chest and Legs. Calories burned: 642.

Originally Posted by noahpictures

TUESDAY: Run plus leg lifts. Calories burned: 734.

WEDNESDAY: Rest day. EDIT: Easy day. Pushups, squats, lunges. Calories burned: 251.

**noahpictures** · 08-02-2012, 08:00 PM

Originally Posted by noahpictures

WEEK TWO: Refueled and ready to go!

MONDAY: Chest and Legs. Calories burned: 642.

Originally Posted by noahpictures

TUESDAY: Run plus leg lifts. Calories burned: 734.

Originally Posted by noahpictures

WEDNESDAY: Rest day. EDIT: Easy day. Pushups, squats, lunges. Calories burned: 251.

THURSDAY: Beast Mode! Calories burned: 1364.

**commanderkeen** · 08-02-2012, 11:39 PM

Originally Posted by noahpictures

THURSDAY: Beast Mode! Calories burned: 1364.

What does Beast Mode! entail?

**noahpictures** · 08-03-2012, 01:03 PM

Originally Posted by commanderkeen

What does Beast Mode! entail?

Run 5K then lift working all the major muscles for about an hour.

**noahpictures** · 08-03-2012, 10:10 PM

FRIDAY: Off day.

**noahpictures** · 08-04-2012, 02:21 PM

SATURDAY: Shoulders and legs. Calories burned: 578.

**commanderkeen** · 08-04-2012, 03:13 PM

I'm gonna do a personal update as well. Here goes.

Last week, I got into the swing of things again with 2 lifting sessions. Nothing fancy, just basic compound movements for each body part. Played 5 rounds of golf and stuck religiously to my IF protocol of 12-18 eating window, fasted the whole of Saturday. This week, after getting back into the swing of things, I split up my weightlifting sessions to a more traditional BB format; Monday: Chest, Tuesday: Back, Thursday: Legs, Friday: Shoulders and arms. With the inclusion of tomorrow, I will get my 5 days of golf in. (Notice the trend, I am avoiding HIIT ;) ) I have been sticking to the IF protocol and will fast tomorrow, Sunday.

My goal is to be <10% BF in about 5 weeks and I can feel and see some changes already, my fat has softened and I'm starting to see more vascularity in my arms. Tomorrow I'll take a few pics and compare them to ones I took some time ago that represents my starting point, also, these pics will be used as reference for change in the coming weeks (I highly recommend you take some too noahpictures).

Wishing everyone productive workouts!

**noahpictures** · 08-04-2012, 04:49 PM

Originally Posted by commanderkeen

I'm gonna do a personal update as well. Here goes.

Last week, I got into the swing of things again with 2 lifting sessions. Nothing fancy, just basic compound movements for each body part. Played 5 rounds of golf and stuck religiously to my IF protocol of 12-18 eating window, fasted the whole of Saturday. This week, after getting back into the swing of things, I split up my weightlifting sessions to a more traditional BB format; Monday: Chest, Tuesday: Back, Thursday: Legs, Friday: Shoulders and arms. With the inclusion of tomorrow, I will get my 5 days of golf in. (Notice the trend, I am avoiding HIIT ;) ) I have been sticking to the IF protocol and will fast tomorrow, Sunday.

My goal is to be <10% BF in about 5 weeks and I can feel and see some changes already, my fat has softened and I'm starting to see more vascularity in my arms. Tomorrow I'll take a few pics and compare them to ones I took some time ago that represents my starting point, also, these pics will be used as reference for change in the coming weeks (I highly recommend you take some too noahpictures).

Wishing everyone productive workouts!

Right on!

You are right about taking before and after pics. It can be very motivational. I'll take some tommorow and at the end of the month for comparison.

**noahpictures** · 08-05-2012, 08:32 PM

SUNDAY: Pushups, Cleans, Lunges. Calories burned: 520.

**noahpictures** · 08-06-2012, 10:47 PM

Originally Posted by noahpictures

WEEK TWO: Refueled and ready to go!

MONDAY: Chest and Legs. Calories burned: 642.

Originally Posted by noahpictures

TUESDAY: Run plus leg lifts. Calories burned: 734.

Originally Posted by noahpictures

WEDNESDAY: Rest day. EDIT: Easy day. Pushups, squats, lunges. Calories burned: 251.

Originally Posted by noahpictures

THURSDAY: Beast Mode! Calories burned: 1364.

Originally Posted by noahpictures

FRIDAY: Off day.

Originally Posted by noahpictures

SATURDAY: Shoulders and legs. Calories burned: 578.

Originally Posted by noahpictures

SUNDAY: Pushups, Cleans, Lunges. Calories burned: 520.

WEEK TWO DONE: 6 out of 7. Calories burned: 4089.

Forgot to do yoga during the week.

**noahpictures** · 08-06-2012, 10:50 PM

WEEK THREE: Exercise daily for at least twenty minutes. Do yoga and run at least once. Pay closer attention to diet; no pizza or ice cream.

MONDAY: Pushups, Squats. Short run. Calories burned: 659.