Weekly Check In | Week Of 8/12/13

Hey Team Fit Force,

I wanted to update you on what’s been gong on in my life (fitness wise). After completing the Insanity Challenge back in the beginning of summer I have lost a little momentum. So I decided to bring back my weekly check ins. I’m doing this for 2 main reasons. 1.) For my own motivation and accountability 2.) To hopefully inspire others to keep going forward with their own health and fitness. I need your help at the end of this post so don’t go anywhere just yet.

Update:

Summer has pretty much come to a close and school is back in session. Like I mentioned I have lost a bit of momentum following the Insanity Challenge. After 63 days of intense cardio I was pretty much tired of cardio altogether. The plan was to transition into Focus T25 but by the time it came around I had injured my foot. Making any kind of cardio very difficult and painful. So I backed off and was doing strength training off and on for the most of the summer. Now that my kids are back in school things seem to be back in more of a routine for me. Making it easier to follow through with my workouts. Currently I’m not following a Team Beachbody workout for my strength training but in time will be adding in some Focus T25 cardio. I will be posting what I’m doing to give you an idea and for my own accountability. My goal is to workout 25-35 minutes per day at least 3-5 times per week. And to just build on that. 

Week of 8/12/13 – 8/18/13

MONDAY – Strength Training workout: I did 10-12 reps and 3 sets of each of the following:

• Moving Push Ups
• Alternating dumbbell Press
• Shoulder Press
• Shoulder Raises
• Laying Down Tricep Extensions
• External Shoulder Rotations

Had a great workout and pushed the weights to as heavy as I could get through a set. I had that nauseated feeling at the end which means I pushed pretty hard.

TUESDAY – Ab Challenge:

Today I went with a basic Abdominal Challenge since I was very sore from Monday. I didn’t want to not do anything so I did a great quick ab routine, which looked like this:

• Toe Touches
• Russian Twists
• 30 Second Planks
• Oblique Crunches

Like I said short and sweet.

WEDNESDAY – Strength Training Workout: Back to the weights today. I did 10-12 reps and 3 sets of each of the following: (Ab workouts were to failure)

• Dumbbell Squat
• Side Lunges With Dumbbells
• Single Leg RDL
• Crunches
• Heals To Heaven

I pushed the envelope again today and I hope I don’t pay for it tomorrow.

THURSDAY – Toast! Legs are burnt up from yesterday. Taking today as a rest day.

FRIDAY –  DOA! Ha Ha. Woke up today with even more pain in my quads. I can barely walk. Going to take another day to stretch and relax my legs. 

My quads are still on fire!!! #legday pic.twitter.com/DDsPEA6zoj

— Rob Humphrey (@Rob_Humphrey) August 16, 2013

Week In Review:

This week wasn’t to bad of a week. I was able to get in 3 workouts and really pushed it hard for 2 of those. Intensity is where the results come from. I’d rate my nutrition at about a 6-7 out of 10 for the week. I did well during the week but the weekend took its toll, hey I’m human. I’m enjoying life and won’t let it bother me. My goal for my nutrition would probably be at 8-9 out of 10, but I’ll work up to that point in time.  Just trying to get back into the swing of things gradually for now. I’m not trying to lose weight either, mostly trying to maintain while dropping some body fat (not gonna cry if I do drop some pounds though). My goal next week will be to at least get in 3 strength training workouts and to attempt a Focus T25 workout (hoping my foot will hold up) all the while doing better on my weekend nutrition.

If you are struggling with your own momentum as well I’d recommend you plug into our Team (Team Fit Force). It’s a great way to keep motivated and accountable not to mention having the support you need. Click here to join our Team.

I Need Your Help!

Starting this week I will be posting a “Hump Day Motivation” every Wednesday to help us get through the middle of the week. All I need from you is to send me some of your favorite motivational pics and quotes. All you need to do is post your favorite motivation pics/quotes with the hashtag #teamfitforce and I’ll pic a few each week to be added to the Hump Day Motivational Post. That’s it! Feel free to use the box below to add yours.
No twitter? No problem! Simply email me your pics to pledge2stayfit@gmail.com.

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How are you doing with your current program? Are you sticking to the nutrition? How would you rate your nutrition on a scale of 1-10?