• You are currently viewing our forum as a guest, which gives you limited access to view most discussions and access our other features. By joining our free community, you will have access to additional post topics, communicate privately with other members (PM), view blogs, respond to polls, upload content, and access many other special features. Registration is fast, simple and absolutely free, so please join our community today! Just click here to register. You should turn your Ad Blocker off for this site or certain features may not work properly. If you have any problems with the registration process or your account login, please contact us by clicking here.

Saturned's Exercise Planet

A

Anew Leaf

Guest
My exercise goals for this are:
  • Workout 3-4x a week.
  • Aim for 2-3 days of weights and 1 day of pure cardio

My current nutrition goals for this are:
  • Try out another Juicing fest where I eat 2-3 green smoothie meals a day. Starting May 7 - May 20.

Current Weights routine:

5 min cardio warm up

Warm up exercises 3 times through:

  • [15] BW Squats
  • [10] Incline Push-ups
  • [30s] Boat Pose

Seated Leg Press:
  • [10] 130 lbs
  • Rest 45s
  • [10] 130 lbs
  • Rest 45s
  • [10] 130 lbs

Chest Press:
  • [10] 40 lbs total
  • Rest 45s
  • [10] 30 lbs total
  • Rest 45s
  • [10] 20 lbs total

Arm Curls with Balancing:
  • [15] 17.5 lbs
  • Rest 45s
  • [15] 17.5 lbs
  • Rest 45s
  • [15] 15 lbs

Seated Row:
  • [10] 45 lbs
  • Rest 45s
  • [10] 45 lbs
  • Rest 45s
  • [10] 40 lbs

Upcoming vacations:
June 18-35 Business Event with no exercise opportunities that I know of.
June 25-28 In Glacier National Park - lots of exercise! hiking, rafting, horseback riding

August - 17 day business event that I usually work straight through. May be too tired, not sure yet... Don't want to overextend myself and get too rundown.
 
A

Anew Leaf

Guest
Week One Workouts: 3 days Weights, 2 days Cardio​

Monday 5/7:

10 minute cardio work out

Warm up:

  • 1 minute plank
  • 15 BW Squats
  • 10 IPU
  • 30s Boat with cheats
  • 15 BW Squats
  • 10 IPU
  • 50s Plank
  • 15 BW Squats
  • 10 IPU

Arm Curls:

17.5 @ 10reps
17.5 @ 10reps
15 @ 10 reps

Seated Row:

10 @ 50 lbs
10 @ 50 lbs
10 @ 40 lbs

Seated Leg Press:

10 @ 135#
10 @ 135#
10 @ 135#

Chest Press:

10 @ 40#
10 @ 30#
10 @ 30#

Tuesday 5/8:

65 Minute Cardio @ 65% HR.

Thursday 5/10:

10 minute cardio work out

Warm up:

  • 1 minute plank
  • 15 BW Squats
  • 10 IPU
  • 30s Boat with cheats
  • 15 BW Squats
  • 10 IPU
  • 30s Boat
  • 15 BW Squats
  • 10 IPU

Arm Curls:

17.5 @ 10reps
17.5 @ 10reps
15 @ 10 reps

Seated Row:

10 @ 50 lbs
10 @ 50 lbs
10 @ 40 lbs

Seated Leg Press:

10 @ 135#
10 @ 135#
10 @ 135#

Chest Press:

10 @ 40#
10 @ 30#
10 @ 30#


Friday 5/11:


65 minute cardio on Treadmill at 65% heartrate.

Saturday 5/12:

10 minute cardio work out

Warm up:

  • 1 minute plank
  • 15 BW Squats
  • 10 IPU
  • 30s Boat with cheats
  • 15 BW Squats
  • 10 IPU
  • 30s Boat with cheats
  • 15 BW Squats
  • 10 IPU

Arm Curls:

17.5 @ 10reps
17.5 @ 10reps
17.5@5/ 15@5

Seated Row:

10 @ 50 lbs
10 @ 45 lbs
10 @ 40 lbs

Seated Leg Press:

10 @ 135#
10 @ 135#
10 @ 135#

Chest Press:

10 @ 40#
10 @ 30#
10 @ 30#

Week One Total: 5 Days.
 
Last edited:

Noon

New member
Joined
Jul 23, 2010
Messages
790
June 25-28 In Glacier National Park - lots of exercise! hiking, rafting, horseback riding

Ahhh this sounds amazing. I'm super jealous, sure you'll have a lovely time.

Your workouts look great. GL.
 

Giggly

No moss growing on me
Joined
Jun 12, 2008
Messages
9,661
MBTI Type
iSFj
Enneagram
2
Instinctual Variant
sx/so
June 25-28 In Glacier National Park - lots of exercise! hiking, rafting, horseback riding

Ooooh lucky! I wish I could go there during that time. I visited there in the winter and it was so pretty! I think it would be even prettier in the summer.
 
A

Anew Leaf

Guest
Weight Loss: -2 lbs as of 5/13.

Week Two: 3 Days Weights, 1 day Cardio

Sunday, May 13:

Cardio Interval Random 65 minutes.

Monday, May 14:

10 minute cardio work out

Warm up:

  • 70s plank :yesss:
  • 15 BW Squats
  • 10 IPU
  • 50s Plank
  • 15 BW Squats
  • 10 IPU
  • 50s Plank
  • 15 BW Squats
  • 10 IPU

Arm Curls:

17.5 @ 10reps
17.5 @ 10reps
17.5 @ 10reps

Seated Row:

10 @ 50 lbs
10 @ 50 lbs
10 @ 50 lbs

Seated Leg Press:

10 @ 140#
10 @ 140#
10 @ 140#

Chest Press:

10 @ 40#
10 @ 40#
10 @ 30#

Thursday, May 17:

10 minute cardio work out

Warm up:

  • 75s plank :yesss:
  • 15 BW Squats
  • 10 IPU
  • 60s Plank
  • 15 BW Squats
  • 10 IPU
  • 50s Plank
  • 15 BW Squats
  • 10 IPU

Arm Curls:

20/17.5 @ 5/5 reps
20/17.5 @ 4/6 reps
17.5 @ 10reps

Seated Row:

10 @ 55 lbs
10 @ 55 lbs
10 @ 55 lbs

Seated Leg Press:

10 @ 145#
10 @ 145#
10 @ 145#

Chest Press:

10 @ 50#
10 @ 40#
10 @ 40#

Saturday, May 19:

5 minute cardio work out

Warm up:

  • 1:40 plank :wtf:
  • 15 BW Squats
  • 10 IPU
  • 20s x 2 Side Planks
  • 15 BW Squats
  • 10 IPU
  • 50s Plank
  • 15 BW Squats
  • 10 IPU

Arm Curls:

20@ 10 reps
20/17.5 @ 5/5 reps
20/17.5 @ 5/5 reps

Seated Row:

60/50 lbs @ 5/5
60/50 lbs @ 5/5
60/50 lbs @ 5/5

Seated Leg Press:

10 @ 145#
10 @ 145#
10 @ 145#

Chest Press:

10 @ 50#
10 @ 40#
10 @ 40#

Week Two Total: 4 Days.
 
Last edited:

Thalassa

Permabanned
Joined
May 3, 2009
Messages
25,183
MBTI Type
ISFP
Enneagram
6w7
Instinctual Variant
sx
Hey this is awesome. Are you going to the gym? What sort of cardio do ya do?
 
A

Anew Leaf

Guest
Hey this is awesome. Are you going to the gym? What sort of cardio do ya do?

Thank you!!

I got a gym membership in late December. I see a personal trainer once a month now.

Cardio - I do steps machine sometimes (max of 10 min), Treadmill (walking or jogging).

:)
 
A

Anew Leaf

Guest
Week Three Workouts: 4 Days 2 Cardio, 2 Weights

Day One: Sunday 05/20


Cardio, Treadmill 65:00 3.7 miles

HR 65%



Day Two: Monday 05/21

5 minute cardio warm up

Warm up:

  • 1:30 plank
  • 15 BW Squats
  • 10 IPU
  • 65s plank
  • 15 BW Squats
  • 10 IPU
  • 60s Plank
  • 15 BW Squats
  • 10 IPU

Arm Curls:

20 @ 10reps
20 @ 10reps
20/17.5 @ 7/3 reps

Seated Row:

10 @ 60 lbs
10 @ 55 lbs
10 @ 55 lbs

Seated Leg Press:

10 @ 150#
10 @ 150#
10 @ 150#

Chest Press:

10 @ 50#
10 @ 50#
7/3@ 50/40#


Day Three: Tuesday 05/22

Short workout:

20 min Cardio treadmill


Day Four: Thursday 05/24

5 minute cardio warm up

Warm up:

  • 1:45 plank
  • 15 BW Squats
  • 10 IPU
  • 10 side plank twists
  • 15 BW Squats
  • 10 IPU
  • 60s Plank
  • 15 BW Squats
  • 10 IPU

Arm Curls:

20 @ 10reps
20 @ 10reps
20/17.5 @ 6/4 reps

Seated Row:

10 @ 60 lbs
10 @ 55 lbs
10 @ 55 lbs

Seated Leg Press:

10 @ 155#
10 @ 150#
10 @ 150#

Chest Press:

10 @ 50#
10 @ 50#
10 @ 40#
 
Last edited:
A

Anew Leaf

Guest
Week Four Workouts: 4 Days (2 Cardio, 2 Weights)

Day One: Sunday 05/27


Cardio, Treadmill 65:00
Cardio, Steps from Hell 10:00

HR 65%



Day Two: Monday 05/28

Horseback riding - 1.5 hours

12 minute cardio warm up

Warm up:

  • 65s plank
  • 15 BW Squats
  • 10 IPU
  • 20sx2 side planks
  • 15 BW Squats
  • 10 IPU
  • 10 Plank Twists
  • 15 BW Squats
  • 10 IPU

Arm Curls:

20 @ 10reps
20 @ 7/3reps
20/17.5 @ 7/3 reps

Seated Row:

7/3 @ 60/55 lbs
6/4 @ 60/55 lbs
10 @ 55 lbs

Seated Leg Press:

10 @ 155#
10 @ 150#
10 @ 150#



Day Three: Tuesday 05/29

Cardio: 65 min


Day Four: Thursday 05/31



Warm up: 20:00 Treadmill

  • 1:30 plank
  • 15 BW Squats
  • 10 IPU
  • 1:15 plank
  • 15 BW Squats
  • 10 IPU
  • 1:00 Plank
  • 15 BW Squats
  • 10 IPU

Arm Curls:

20 @ 10reps
20 @ 10reps
20/17.5 @ 8/2 reps

Seated Row:

10 @ 60 lbs
10 @ 60 lbs
10 @ 55 lbs

Seated Leg Press:

10 @ 155#
10 @ 155#
10 @ 150#

Chest Press:

10 @ 50#
10 @ 50#
10 @ 40#

Cardio: 15:00 TM

 
Last edited:
A

Anew Leaf

Guest
Week Five:

Day One: Monday June 4

New Routine!

5 min cardio warm up

Circuit 1:
  • Free Motion Squats @ 60#, 12 reps
  • Scooter Hamstring Curls, 10 reps
  • Plank, 40s

  • Free Motion Squats @ 70#, 12 reps
  • Scooter Hamstring Curls, 10 reps
  • Plank, 40s

  • Free Motion Squats @ 80#, 12 reps
  • Scooter Hamstring Curls, 10 reps
  • Plank, 40s

Cardio Intermission: 2/1/2 minutes for 15%/5%/15% incline

Circuit #2:

  • Free Motion Chest Press @25#, 10 reps
  • Lat Pulldown @45#, 10 reps
  • Leg Raises, 12 reps

  • Free Motion Chest Press @25#, 10 reps
  • Lat Pulldown @50#, 10 reps
  • Leg Raises, 12 reps

  • Free Motion Chest Press @25#, 10 reps
  • Lat Pulldown @50#, 10 reps
  • Leg Raises, 12 reps

Day Two: Wednesday June 6

5 min cardio warm up

Circuit 1:
  • Free Motion Squats @ 60#, 12 reps
  • Scooter Hamstring Curls, 10 reps
  • Plank, 40s

  • Free Motion Squats @ 70#, 12 reps
  • Scooter Hamstring Curls, 10 reps
  • Plank, 40s

  • Free Motion Squats @ 80#, 12 reps
  • Scooter Hamstring Curls, 10 reps
  • Plank, 40s

Cardio Intermission: 2/1/2 minutes for 15%/5%/15% incline

Circuit #2:

  • Free Motion Chest Press @25#, 10 reps
  • Lat Pulldown @45#, 10 reps
  • Leg Raises, 12 reps

  • Free Motion Chest Press @25#, 10 reps
  • Lat Pulldown @50#, 10 reps
  • Leg Raises, 12 reps

  • Free Motion Chest Press @25#, 10 reps
  • Lat Pulldown @50#, 10 reps
  • Leg Raises, 12 reps

Day Three: Thursday, June 7

Cardio TM Interval Hills 65 minutes walking/running
 
Last edited:
R

Riva

Guest
Saturned do you dance after your workouts? I imagine so. :ninja:

You and all other XNFPs.
 

RaptorWizard

Permabanned
Joined
Mar 19, 2012
Messages
5,895
MBTI Type
INTJ
Enneagram
5w6
Instinctual Variant
sx/so
Saturned has orchestrated a terribly frightening torture routine!
 
A

Anew Leaf

Guest
As I have plataeued on my weight loss despite upping my workouts... I have decided to change things up when I do my cardio days, and be more stringent on my nutrition. It's been tougher on food because I have suddenly acquired an active social life and I can't always eat the best. Plus my newly acquired social life came with people who drink a lot, and I typically don't drink at all. I have drank more in the past 3 weeks than I have in the past 3 years totaled.

Any suggestions are appreciated.

I primarily want to lose fat, gain muscle, and get more strength/toning......... Ok, that is (no surprise) everything possible that can be done.
 
Top