332 Comments

  1. Phil

      It’s a New Year, and I’ve started back with my Lifeline 15/15 Workout

    I started slowly as I suggest everybody should.
    On New Year’s Day, I did just 3 minutes with 40 lbs of resistance, 4 reps per set. for a Total of 24 reps. I moved up to 5 minutes on Tues. and today my 3rd workout for the year I did a Full Ten Minutes!
    10 minutes, 20 sets 4 reps per set, except for the last one where I did one extra rep for a Total of 81 reps.

  2. Phil

    Lifeline Red R5 (50 lbs) cable

    3 sets 6 reps per set = 18 reps – (took a lot out of me)
    13 sets of 5 reps = 65 reps
    Last 2 minutes 4 sets of 6 reps = 24

    Total 107 reps

  3. Phil

    Same as Sat. March 19th.

    Lifeline Red R5 (50 lbs) cable.

    8 minutes 16 sets 5 reps per set = 80 reps
    2 minutes 4 sets of 6 reps = 24 reps
    Total 104 reps

  4. Phil

    Lifeline Red R5 (50 lbs) cable.

    8 minutes 16 sets 5 reps per set = 80 reps
    2 minutes 4 sets of 6 reps = 24 reps
    Total 104 reps

    Slow and EZ progress

  5. Phil

    Lifeline Red R5 (50 lbs) cable.

    9 minutes 18 sets 5 reps per set = 90 reps
    1 minute 2 sets of 6 reps = 12 reps
    Total 102 reps

  6. Phil

    Lifeline Red R5 (50 lbs) cable.

    10 minutes all 20 sets 5 reps per set = 100 reps
    I had nothing left to do an extra rep the last set.
    Total 100 reps

    I did a little extra shoulder work. I used the R5 with just one foot on the cable to reduce the resistance, then I did 30 seconds (19 reps) of shoulder press. I rested a minute and did another 15 seconds 8 reps.

  7. Phil

    Lifeline Red R5 (50 lbs) cable.

    First 3 minutes 5 reps per set = 30 reps
    4 minutes alternate between 4 reps and 5 reps per set = 36 reps
    5 sets of 4 reps per set = 20 reps
    Last set 5 reps

    Total 91 reps

    My left shoulder is still achy and seems to be a weak area. I did a little extra shoulder work. I used the R5 with just one foot on the cable to reduce the resistance, then I did 20 seconds (17 reps) of shoulder press. I rested minute and did another 10 reps.

  8. Phil

    Lifeline Red R5 (50 lbs) cable.

    First 4 minutes alternate between 4 reps and 5 reps per set = 36 reps
    11 sets of 4 reps per set = 44 reps
    Last set 5 reps

    Total 85 reps

    My left shoulder is giving me some problems, but I’m still pushing forward.

  9. Phil

    Lifeline Red R5 (50 lbs) cable.

    First 7 minutes of 4 reps per set = 56
    5 sets of 3 reps per set = 15 reps
    Last set 4 reps

    Total 75 reps

    This workout was hard, I felt every rep. I pushed to keep going without dropping down to R4 (40 lbs) cable.

  10. Phil

    Lifeline Red R5 (50 lbs) cable.

    First 5 minutes of 4 reps per set = 48
    1 minute of 3 reps per set = 6 reps
    Total: 54 reps at R5

    Maroon R4 (40 lbs) cable
    3 minutes- 6 sets of 7 reps- = 42 reps

    Total 96 reps

    Reps are down but the resistance is up.
    I’m really feeling the presses in my left shoulder.

  11. Phil

    Moved up to move up to Lifeline Red R5 (50 lbs) cable.

    First 3 minutes of 4 reps per set
    2 minutes of 3 reps per set = 36 reps

    Maroon R4 (40 lbs) cable
    2 minutes- 4 sets of 7 reps- = 28 reps
    5 sets of 6 reps = 30 reps
    Last set 7 reps = 7 reps

    Total 101 reps

    Good workout.
    I really felt the R5 (50 lbs) five minutes was hard.
    But, the R4 (40 lbs) felt real EZ after I switched.

  12. Phil

    Lifeline 15/15 Maroon R4 (40 lbs) cable
    9 minutes- 17 sets of 6 reps- = 102 reps
    Last 3 set 7 reps = 21
    Total 123 reps

    Good workout.
    I will move up to R5 (50 lbs) cable on Friday

  13. Phil

    Lifeline 15/15 Maroon R4 (40 lbs) cable
    9 minutes- 18 sets of 6 reps- = 108 reps
    Last 2 set 7 reps = 14
    Total 122 reps

    Good workout.
    I will move up to R5 (50 lbs) cable on Friday

  14. Phil

    Lifeline 15/15 Maroon R4 (40 lbs) cable
    4 minutes- 8 sets of 6 reps- = 48 reps
    5 minutes- 10 sets of 5 reps = 50
    Last 2 set 6reps = 12
    Total 110 reps

    Good workout.

  15. Phil

    Lifeline 15/15 Maroon R4 (40 lbs) cable
    10 minutes- 19 sets of 5 reps- = 95 reps
    Last set 6reps
    Total 101 reps

    I’m breathing heavy and sweating.
    It was a good workout.

  16. Phil

    Once again I took another day off to recover.

    Lifeline 15/15 Maroon R4 (40 lbs) cable
    8 minutes- 16 sets of 5 reps- = 80 reps
    3 sets of 4 reps = 12 reps
    Last set 6reps
    Total 98 reps

    That’s my first full 10 minutes this year.
    I feel it in my butt and left shoulder. I’m breathing heavy and sweating.
    It was a good workout.

  17. Phil

    Sat. 2/20/16
    I took a couple of days off from my workout. I had a cold and I had the DOMS from my workout on the 16th.

    Lifeline 15/15 Maroon R4 (40 lbs) cable
    5 minutes- 10 sets of 5 reps- = 50 reps
    2 minutes- 4 sets of 4 reps = 16 reps
    Total 66 reps

  18. Phil

    Lifeline 15/15 Maroon R4 (40 lbs) cable
    5 minutes- 10 sets of 5 reps- Total 50 reps

    I’m still recovering from Sundays workout, I feel it in my hamstrings and shoulders. I felt this five minutes, I’m half way to ten minutes.

  19. Phil

    2016 First LL 15/15 Workout

    It’s Valentine’s Day 2016 and I just completed my first Lifeline 15/15 workout for the year.

    For the first six weeks of 2016, I wanted to show people that you can lose weight by following good nutrition and walking. I’m tired of people telling me they can’t lose weight because they haven’t made it to the gym.

    I don’t have a gym membership and the only exercise I’ve been getting is walking. Thirty minutes before work and thirty minutes during lunch. I’m doing about 5 miles a day.
    I’ve lost 12 lbs so far this year.

    176

    I’m going to ease into the LL 15/15.

    Lifeline 15/15 Maroon R4 (40 lbs) cable
    4 minutes- 8 sets of 5 reps- Total 40 reps

    I could have done more, but I did feel it.
    More next workout on Tues.

  20. Phil

    Yellow R7 (70 lb) cable.
    2 minutes 4 reps per set (warmup) = 16 reps
    4 minutes alternate 4 and 5 reps = 36
    7 sets of 5 reps = 35
    Last set 6 reps = 6

    Total: 93 reps

  21. Phil

    Yellow R7 (70 lb) cable.
    3 minutes 4 reps per set = 24 reps
    4 minutes alternate 4 and 5 reps = 36
    Last 3 minutes 5 reps = 30

    Total: 90 reps

    PUSH/PULL SUPERSET
    1 R4 (40 lbs) cable + 1 R5 (50 lbs) cable + 1 R7 (70 lbs) = 160 lbs
    With the door attachment, Press and then without pause Row.
    No rest between sets.
    12 reps, 10 reps, 8 reps, 6 reps = 36 reps

    PULLDOWN/CHIN
    1 R4 (40 lbs) cable + 1 R5 (50 lbs) cable + 1 R7 (70 lbs) = 160 lbs
    12/10 one minute rest between superset
    10/8 one minute rest
    8/6

  22. Phil

    Yellow R7 (70 lb) cable.
    4 minutes 4 reps per set = 32 reps
    3 minutes alternate 4 and 5 reps = 27
    Last 3 minutes 5 reps = 30

    Total: 89 reps

    No Push/Pull today I’ve had enough.

  23. Phil

    Yellow R7 (70 lb) cable.
    6 minutes 4 reps per set = 48 reps
    3 minutes alternate 4 and 5 reps = 27
    Last 2 sets 5 reps = 10

    Total: 85 reps

    PUSH/PULL SUPERSET
    1 R4 (40 lbs) cable + 1 R5 (50 lbs) cable + 1 R7 (70 lbs) = 160 lbs
    With the door attachment, Press and then without pause Row.
    No rest between sets.

    12 – 10 – 8 – 6 reps = 36 reps

    PULLDOWN/CHIN 160 lbs
    12/10 one minute rest between superset
    10/8
    8/6

  24. Phil

    Yellow R7 (70 lb) cable.
    7 minutes 4 reps per set = 56 reps
    Last 3 minutes alternate 4 and 5 reps = 27

    Total: 83 reps

  25. Phil

    Yellow R7 (70 lb) cable.
    4 minutes 4 reps per set = 32 reps
    3 minutes of 3 reps = 18 reps
    Last 3 minutes alternate 3 and 4 reps = 21

    Total: 71 reps

    PUSH/PULL SUPERSET
    2 R4 cables (80 lbs) + 1 R7 (70 lbs) = 150 lbs
    With the door attachment, Press and then without pause Row.
    No rest between sets.
    20 reps, 10 reps, 8 reps, 6 reps = 44 reps
    I went from 12 reps for the first set to 20 reps. Second set of 10 reps was to failure.

  26. Phil

    Yellow R7 (70 lb) cable.
    3 minutes 4 reps per set = 24 reps
    1 minute alternate 3 and 4 reps = 7
    5 minutes of 3 reps = 30 reps
    Last 2 sets 4 reps = 8 reps

    Total: 69 reps

    PUSH/PULL SUPERSET
    2 R4 cables (80 lbs) + 1 R7 (70 lbs) = 150 lbs
    With the door attachment, Press and then without pause Row.
    No rest between sets.
    12 reps, 10 reps, 8 reps, 6 reps, 4 reps, 2 reps = 42 reps

  27. Phil

    Yellow R7 (70 lb) cable.
    8 minutes 3 reps per set = 48 reps
    Last 4 sets 4 reps = 16 reps

    Total: 64 reps

    PUSH/PULL SUPERSET
    2 R4 cables (80 lbs) + 1 R7 (70 lbs) = 150 lbs
    With the door attachment, Press and then without pause Row.
    No rest between sets.
    12 reps, 10 reps, 8 reps, 6 reps, 4 reps, 2 reps = 42 reps

    I relly feel it in my shoulders today

  28. Phil

    It’s been a while since I did my LL 15/15 workout. I was advised to take a break after a medical procedure. I’m fine and I’m back to it today. I did take it easy, just to get back into it.

    Yellow R7 (70 lb) cable.
    19 sets of 3 reps per set =57 reps
    Last set = 4 reps

    Total: 61 reps

  29. Phil

    Yellow R7 (70 lb) cable.
    3 minutes 4 reps per set = 24 reps
    13 sets of 3 reps per set = 39 reps
    Last set = 4 reps

    Total: 67 reps No Knee Pain

    PUSH/PULL SUPERSET
    2 R4 cables (80 lbs) + 1 R7 (70 lbs) = 150 lbs

    With the door attachment, Press and then without pause Row.
    No rest between sets.
    15 reps, 12 reps, 8 reps, 6 reps, 4 reps, 2 reps = 47 reps

    PULLDOWN/CHIN with 2 R4 cables (80 lbs) + 1 R7 (70 lbs) = 150 lbs
    20/6 one minute rest between superset
    12/4 one minute rest
    10/5
    8/5
    _______
    50 pulldowns/20 chins

  30. Phil

    I didn’t jog or workout I only walked yesterday, but my left knee was achy . I did some squats, and massaged it. It still felt stiff so I gave it a shot of Salonpas Jet SpraySalonpas Jet Spray and decided to give the LL 15/15 workout a shot.

    Yellow R7 (70 lb) cable.
    10minutes 3 reps per set = 30 reps
    Last set = 4 reps

    Total: 61 reps No Knee Pain

    PUSH/PULL SUPERSET
    2 R4 cables (80 lbs) + 1 R7 (70 lbs) = 150 lbs
    With the door attachment, Press and then without pause Row.
    No rest between sets.
    12 reps, 10 reps, 8 reps, 6 reps, 4 reps, 2 reps, 1 rep = 33 reps

    PULLDOWN/CHIN with 2 R4 cables (80 lbs) + 1 R7 (70 lbs) = 150 lbs
    20/8 one minute rest between superset
    12/6 one minute rest
    10/6
    8/5
    _______
    50 pulldowns/25 chins

  31. Phil

    I stepped it up a notch to the
    Yellow R7 (70 lb) cable.

    5minutes 3 reps per set = 30 reps
    Red R6 (60 lb) cable
    9 sets of 5 reps = 45 reps.
    Last set = 6 reps

    Total: 81 reps

    PUSH/PULL SUPERSET Increased resistance.
    2 R4 cables (80 lbs) + 1 R7 (70 lbs) = 150 lbs

    With the door attachment, Press and then without pause Row.
    No rest between sets.
    12 reps, 10 reps, 8 reps, 6 reps, 4 reps, 2 reps, 1 rep = 33 reps

    PULLDOWN/CHIN with 2 R4 cables (80 lbs) + 1 R7 (70 lbs) = 150 lbs
    214/10 one minute rest between superset
    10/8 one minute rest
    8/6
    8/5

    I expect that I will really feel this workout tomorrow.

    Through Septemeber and October, I want to increase the resistance in preparation for getting back into the gym and lifting heavy.

  32. Phil

    Red R6 (60 lb) cable
    First 6 minutes 5 reps per set = 60 reps
    1 minute alternating 5 and 4 reps per = 9 reps.
    5 sets of 5 reps = 25 reps.
    Last set = 6 reps

    Total: 100 reps

    Today PULLDOWN/CHIN with 2 R4 cables (80 lbs) + 1 R6 (60 lbs) = 140 lbs
    20/10 one minute rest between superset
    10/8 one minute rest
    8/6

    Follow along with the PUSH/PULL workout.

    At 4:08 on the video there is Pulldown/Chin movements.

  33. Phil

    Red R6 (60 lb) cable
    First 4 minutes 5 reps per set = 40 reps
    I was tiring early 1 minute alternating 5 and 4 reps per set = 9 reps.
    2 minutes of 4 reps per set = 16 reps
    Last 3 minutes 5 reps = 30 reps.
    I had nothing left for a 6th rep for the last set.

    Total: 95 reps

    No PUSH/PULL workout today,
    LL PUSH/PULL Superset Video is UP!!!

  34. Phil

    Red R6 (60 lb) cable
    First 6 minutes 5 reps per set = 60 reps
    2 minutes alternating 5 and 4 reps per set = 18 reps.
    1 minute of 4 reps per set = 8 reps
    Last minute 4 reps and then 5 for the last set = 9 reps.

    Total: 95 reps

    No PUSH/PULL workout today, I’m going back to the park to get two more shots for my Lifeline TNT Push/Pull video (COMING SOON).

  35. Phil

    I’ve been using the R5 (50 lbs) cable for the 15/15.
    I haven’t used the Red R6 (60 lb) cable since July 1st.
    I think it’s time for me to get back to it and increase the resistance through September. I want to prepare for getting back to the gym and lifting heavier.

    Red R6 (60 lb) cable
    First 3 minutes 5 reps per set = 30 reps
    3 minutes alternating 5 and 4 reps per set = 27 reps.
    3 minutes of 4 reps per set = 24 reps
    Last minute 4 reps and then 5 for the last set = 9 reps.

    Total: 90 reps

    PUSH/PULL SUPERSET
    2 R4 cables (80 lbs) + 1 R6 (60 lbs) = 140 lbs
    With the door attachment, Press and then without pause Row.
    No rest between sets.
    12 reps, 10 reps, 8 reps, 6 reps, 4 reps, 2 reps =
    Total: 42 reps

    I took a couple of minutes to catch my breath, then with the same resistance I did a couple of sets of Pulldowns/Chins Superset (VIDEO COMING SOON!)
    Reps: 12/8, 8/6, 5/4

  36. Phil

    Orange R5 (50 lb) cable

    5 reps for 12 sets = 60 reps
    3 minutes alternate 5and 6 reps = 33 reps
    Last two sets 6 reps = 12 reps

    Total 105 reps

    PUSH/PULL SUPERSET
    2 R4 cables (80 lbs) + 1 R6 (60 lbs) = 140 lbs
    With the door attachment, Press and then without pause Row.
    No rest between sets.
    12 reps, 10 reps, 8 reps, 6 reps, 4 reps, 2 reps + 1 and fight to hold = 1
    Total: 43 reps

  37. Phil

    Orange R5 (50 lb) cable

    5 reps for 12 sets = 60 reps
    Last 4 minutes alternate 5and 6 reps = 44 reps

    Total 104 reps

    PUSH/PULL SUPERSET
    2 R4 cables (80 lbs) + 1 R6 (60 lbs) = 140 lbs
    With the door attachment, Press and then without pause Row.
    No rest between sets.
    12 reps, 10 reps, 8 reps, 6 reps, 4 reps, 2 reps =
    Total: 42 reps

    Plank: 30 seconds on elbows, 30 seconds on hands, 30 seconds on elbows, 1:30
    (after the push/pull workout my shoulders gave out early)

  38. Phil

    Orange R5 (50 lb) cable

    5 reps for 18 sets and 6 reps the last 2 sets.

    Total 102 reps

    PUSH/PULL SUPERSET
    2 R4 cables (80 lbs) + 1 R6 (60 lbs) = 140 lbs

    With the door attachment, Press and then without pause Row.
    No rest between sets.
    12 reps, 8 reps, 4 reps, 2 reps = 26 reps

    Plank: 30 seconds on elbows, 30 seconds on hands, 30 seconds on elbows, 15 seconds on hands for 1:45.
    Thanks, Mélanie, I did it your way.

  39. Phil

    I started adding pushups to my jogging days. Yesterday I did 50 pushups in 5 sets. I felt them today.

    Orange R5 (50 lb) cable
    Total 101 reps
    ( I had to work those last couple of sets).

    Plank: only 1 minute (I must be getting old).

    30 cable rows with 80 lbs resistance.
    Hamstring doorway stretch.

  40. Phil

    I stretched my hamstrings before doing my LL 15/15. I’m seeing small progress.

    Orange R5 (50 lb) cable

    5 reps for 19 sets and 6 reps the last set

    Total 101 reps

  41. Phil

    I’ve missed a couple of days fo workouts, my wife had some medical issues (she’s better now).

    I stretched my hamstrings before doing my LL 15/15.

    Orange R5 (50 lb) cable

    5 reps for 19 sets and 6 reps the last set

    Total 101 reps

  42. Phil

    I usually do planks after my workout, today I changed the order and did planks first.
    Plank: 2:02
    The funny thing is I don’t have to stop because of the abs giving out, I stop when my shoulders give out.

    Orange R5 (50 lb) cable

    14 sets 5 reps = 70 reps
    6 sets 6 reps = 36 reps

    Total 106 reps

  43. Phil

    Orange R5 (50 lb) cable

    14 sets 5 reps = 70 reps
    One minute 5 reps then 6 reps = 11 reps
    Four sets 6 reps = 24 reps

    Total 105 reps

    Plank: 1:32

    Pouring sweat

  44. Phil

    Orange R5 (50 lb) cable

    16 sets 5 reps = 80 reps
    Four sets 6 reps = 24 reps

    Total 104 reps

    Plank: 1 minute
    * 2 – 30-second sets of towel rows

  45. Phil

    I took it EZ today.
    Orange R5 (50 lb) cable

    19 sets 5 reps = 95 reps
    Last set 6 reps = 6 reps

    Total 101 reps

    Plank: 2:09
    * 2 – 30-second sets of towel rows

  46. Phil

    I didn’t do my LL 15/15 workout today.
    I wanted to try some alternative exercises and I couldn’t decide if I should do them before the 15/15 or after.
    I wouldn’t get the best results from the new exercises if I was already tired from the 15/15.

    I decided I could do something different today and skip the 15/15 today.

    I’ll write up my review of these new exercises after I’ve had the time to evaluate them for effectiveness.

    I will say that they require no special equipment and don’t take much time.

  47. Phil

    Orange R5 (50 lb) cable

    16 sets 6 reps = 96 reps
    Last 4 set 7 reps = 28 reps

    Total 124 reps Same as 7/11 still a lot of reps.

    Plank: 1 minute

  48. Phil

    Orange R5 (50 lb) cable

    16 sets 6 reps = 96 reps
    Last 4 set 7 reps = 28 reps

    Total 124 reps Same as 7/11 still a lot of reps.

    Plank: 2 minutes

  49. Diana

    Hi Phil

    I see you are still using your 50 lb so your knee must not be 100% as of today. It is best to take it slow and recover quicker.
    We were very busy with pouring concrete yesterday for the floor so no workout..
    Today 40 lbs

    For 14 sets I alternated between 6 and 5 reps
    Then next 5 sets I did 6 reps
    Last set x 7 reps….Total 114 reps
    No push ups today lol

    Have a great day Phil!!

    • Phil

      Hey, Dee, good to see you.
      My knee doesn’t really hurt, I dropped down to the 50 lbs just to get back up to speed from the long 4th of July layoff. As you know doing 120+ reps at any resistance is still a workout.

      It looks like you had a good workout today.
      That concrete is probably going to take a couple of days to cure before the construction can continue. Keep up the good work.
      Phil

  50. Phil

    Orange R5 (50 lb) cable

    18 sets 6 reps = 108 reps
    Last 2 set 7 reps = 14 reps

    Total 122 reps

    Plank: 1:46.

  51. Phil

    On July 3rd, I had some pain in my left knee and I cut my workout short.
    I took off from exercising over the 4th of July weekend.
    Today was my first day back to the LL 15/15.

    I dropped down to an Orange R5 (50 lb) cable

    19 sets 6 reps = 114 reps
    Last set 7 reps = 7 reps

    Total 121 reps

    Plank: only 1:31 I have to build back up again.

    I took it pretty EZ today, but anybody that thinks 120+ reps or holding a Plank for 1:30 + is easy… just haven’t tried it.

  52. Diana

    Helloooo Phil and Happy Monday!!

    I hope your holiday weekend was filled with
    family..friends…fun and most importantly lots of great food as you had planned!!

    I did my 40 lb resistance today

    14 sets x 6 reps
    Alternated 5 and 6 reps for next 4 sets
    Last 2 sets x 7 reps
    Total…120 freaking reps lol
    20 pushups and I am done!!

    Yippeee for me as I didn’t think I had it in me this morning but I pushed through… one more ..one more… c’mon one more!!

    Have a great day Phil and take care. Looking forward to hearing about all your exploits for the holiday!!

    • Phil

      Hey Dee, I’m running a little late today, so I’m going to have to post my jogging and Cheat weekend results later.

      I just wanted to take a minute to reply to your post and say, “Congratz!” on a great workout.
      I’ll be back before you know it.

      Have a great day

  53. Diana

    Happy TGIF Phil!!

    Sorry about your knee and hope it feels better soon.
    40 lb resistance for me today

    First 2 sets x 6 reps
    Then I kind of alternated but not strictly and did mostly 5 reps with a few 6 thrown in there
    2 sets x 6 reps
    Last set x 7 reps
    I ended up doing what I did on Wednesday
    109 reps in total!!
    I was happy with that and getting happening to pick up Kath from camp this morning!!
    17 push ups

    • Phil

      Thanks, Dee, I’m going to see if I can just walk off the knee pain later.
      I see you’re back in gear with your LL 15/15.
      I bet Kath is going to be chewing your ear off with camp stories.
      Enjoy!

  54. Phil

    Red R6 (60 lb) cable

    I did 13 sets of 6 reps, but I was starting to feel some pain in my left knee.
    Set 14 after 4 reps my knee hurt enough to stop.
    It wasn’t going to feel any better today.

    Total: only 82 reps

  55. Diana

    Good Morning Phil and yes Happy Canada Day to all the Canucks out there!!

    Back with my workout as July 1st seems like a good restart day!!

    40 lbs resistance
    First 5 sets x 5 reps
    I alternated 5 and 6 reps
    At 16 and 17 sets I did 5 reps each
    Last 2 sets x 6 reps
    20th set x 7 reps
    Total of 109 reps

    12 push ups

    It felt great to be back with my 15/15 as I had been making excuses for why I took a break.
    It really doesn’t matter what I have going on, I can find 10 minutes even when I’m tired.
    Suck it up and just do it!!

    Have a great day Phil and awesome workouts my friend!!

    • Phil

      Dee, any day is a great day to restart your workouts.
      The whole point of doing the LL 15/15 is it’s intense, but it is Only 10 Minutes!!!
      We all have ten minutes three times a week… For us!
      We don’t do this for anybody else, except ourselves.

      I’m glad to have you back.
      Phil

      • Diana

        Thanks Phil!! I keep thinking it is the weekend with the holiday in the middle of the week…
        Kath has had a spectacular week at Easter Seals Camp and they had a talent show today so looking forward to hearing how that went. The week has gone by so quickly and I will be picking her up on Friday morning. She will then be telling us all how dull her life is after camp lol.
        We can make it as easy for ourselves as we want but really when it comes to exercise and we can do intense, they why not push the limits a little.
        I did not want to feel uncomfortable but really all I had to do was turn more ac on and just do it. I had forgotten in that short amount of time just how good it feels to sweat and be tired lol

        • Phil

          Dee,
          I’m sure Kath, is building dreams she’s going to have forever. I need somebody to send me to camp. ;^)
          Have you noticed that it starts to get real intense at about the 5 or 6-minute mark? Then by minute 7 you start figuring, “I’ve got this in the bag!”
          I’m still digging this workout.

  56. Phil

    HAPPY CANADA DAY!

    Red R6 (60 lb) cable

    All sets (20) 6 reps = 120 reps
    Nothing left for one extra rep for the last set.

    Total 120 reps

    Plank: 2:16

  57. Phil

    Red R6 (60 lb) cable

    All sets (20) 6 reps = 120 reps
    Nothing left for one extra rep for the last set.

    Total 120 reps

    Plank: 2:09

  58. Phil

    Red R6 (60 lb) cable

    First 2 minutes 6 reps = 24 reps
    5 minutes alternating between 5 and 6 reps = 55 reps
    Last 3 minutes 6 reps = 36 reps

    Total 115 reps

    Plank: 2:01 I was shaking by the 30-second mark.

  59. Phil

    Red R6 (60 lb) cable

    First 3 minutes alternating between 5 and 6 reps = 33 reps
    3 minutes of 5 reps = 30 reps
    2 minutes alternating between 5 and 6 reps = 22 reps
    Last 2 minutes 6 reps = 24 reps

    Total 109 reps

    Plank: 1:52 I wanted to do 2 minutes so bad.
    If you want to make time stand still… Do A Plank!

    Good news… the pain behind my right knee is gone??? thumbs up

  60. Phil

    Red R6 (60 lb) cable
    12 sets of 5 reps = 60 reps
    2 minutes alternating between 5 and 6 reps = 22 reps
    Last 2 minutes 6 reps = 24 reps

    Total 106 reps

    Plank: 1:40 shaking like a leaf and dripping sweat.

  61. Diana

    Hi Phil and Happy Saturday!!

    I hope your thighs are feeling better today. I did think with my week layoff that I might be sore the other day but I wasn’t..
    Yesterday I did 5 minutes of 15/15 and did 55 reps
    Today I did the 10 minutes with L40

    First few sets x 6 reps and kind of did mostly 5 reps with a few 6 thrown in there.
    Last 3 sets x 6 reps

    Total 109 reps
    14 push ups

    Have a lovely weekend Phil!! I am so excited that my granddaughter is at the Easter Seal New Campers weekend. I sure would love to be there to spy on her and see how much fun she is having!! Can’t wait to hear all about it when I pick her up tomorrow.
    She will do her full week camp this summer also. She asked yesterday if there were any rules and one of her counsellors said ” yes, a very important rule…..”HAVING FUN!!!”

    • Phil

      Dee. I’m sure your granddaughter is going to have the time of her life. You know we have the same rule here… “HAVE FUN! EAT MORE… EXERCISE LESS!!!”

      You had a great workout today. I knew it wouldn’t take you long.

      I need that day off from doing squats. I don’t really give them much chance to recuperate, that’s sometimes a mistake.

      I went to the park today to do my 5K. I stopped just 1/2 mile short of the whole route in 31:15. Based on the pace I was running that’s about 6 minutes from jogging the whole way. That would mean my time would be about 37 minutes. My goal is to get that under 30 minutes.

      Walking the last 1/2 mile my time for the whole 5K was 40:27.

      No Plank today, I’m going to give my abs a rest.

      • Diana

        Yep eat more, exercise less but smarter!! I was at the store this morning and ran into a lady that I used to see at the gym. She was ill for awhile and quit because of it but she has recovered well. We talked a little and she said, wow you look great and I have to do something as I am not doing anything healthy at all. So I pulled out my phone and showed her your website so she could see how to go to it on her computer. I hope she does!! I was telling her about the awesome ETL Plan and the 15/15 workout. I told her she does not need to go to the gym if it’s hard to motivate herself to do so.
        10 minutes of exercise and improved nutrition is all she needs to do. Baby steps and she will reap the benefits!!

  62. Phil

    I didn’t do my LL 15/15 today, my thighs weren’t fully recovered from yesterday’s jog.
    But, I did want to do an Upper Body Workout.

    Super-Set for Chest and Back.
    LL with 140 lbs
    (2 R4 + 1 R6)
    Bench Press and Row
    15-12-10-8-6-4-2-1 = 58 reps each in under four minutes with no rest.

    Plank: 1:32 shaking like a leaf.

  63. Diana

    Good Morning and Happy Thursday Phil!! Thanks for doing the full screen version here, now I won’t have to get it from utube lol.

    Back to my 15/15 workouts after a week lay off and really happy to get going again. Took it easy with 40 lbs resistance today and probably for a number of workouts before I get back to R50

    First 4 sets x 6 reps
    14 sets mostly 6 reps but some 5 reps
    Lat 2 sets x 6 reps
    Total 115 reps
    20 push ups

    • Phil

      Yeah, Dee, the video does look better and I like watching it in fullscreen mode.

      You call 115 reps EZ? I’d call it amazing.

  64. Phil

    Hey, have you noticed I upgraded the LL 15/15 video? I made it bigger here on the website and you can now go to Full Screen view.

    Red R6 (60 lb) cable
    12 sets of 5 reps = 60 reps
    4 minutes alternating between 5 and 6 reps = 44 reps

    Total 104 reps

    Plank for time: 1 minute 15 seconds

  65. Phil

    Red R6 (60 lb) cable
    14 sets of 5 reps = 70 reps
    5 sets of 6 reps = 30 reps
    Last set of 7 reps = 7 reps
    Total 107 reps

    I notice the slower I go the more I feel each rep. I feel the sets with five reps more than I feel the sets with six reps.

    Plank for time, One minute.

    I am pouring sweat as if I had jogged a mile.

    • Diana

      I have been a little Mia with Kath visiting until yesterday. I feel a little beat up right now with outside work!! I got a knee injection today, this is to mimic the synovial fluid which is gone. I have to restrict my exercise next couple of days and then I can get back to my 15/15 workout. I have been missing it!

  66. Phil

    I thought about doing what I did last week and do easy a light workout with an R5 (50 lbs). So I would have an easier day jogging tomorrow.
    But, I stayed with…
    Red R6 (60 lb) cable
    17 sets of 5 reps = 85 reps
    Last 3 sets of 6 reps = 18 reps
    Total 103 reps

    I also did the Plank for time, 41 seconds. I want to start strengthening my core.

  67. Diana

    Oh I forgot to mention, I loved the pic of your chili with the egg. Yummmyyyy peaches and wow such great food and guilt free!!

    I too was struggling a little today …
    L50( 50lb) all the way

    First 7 sets x 5 reps
    I couldn’t take it lol
    Next rep x 3 and one after that x 4
    Suck it up sister!!!
    Next 8 reps x 5
    Then 2 sets x 6
    Last set I had nothing left so 3 reps
    Grand total today …an awesome 97 reps
    12 push ups

    I made some progress over Tuesday!! Yeah for me and of course you rock Phil!!
    Great weight loss Phil…forgot to mention lol
    You are going to get into those 30″ jeans in the near future!!

    • Phil

      Dee, some days you got it some days you don’t. The most important thing is taking the time and making the effort. You know that you have it in you for the next time. But, that’s only if you’re looking forward to the next time.
      I know I am and I know you are.

      I figure I’m 20 pounds away from getting those 30″ jeans. Unlike most people, I’m not in any hurry. I know it will happen when it’s going to happen. I don’t plan to eat less or exercise more, I’m going to keep doing what I’m doing and my results are assured.

  68. Phil

    Red R6 (60 lb) cable
    18 sets of 5 reps = 90 reps
    Last 2 sets of 6 reps = 12 reps
    Total 102 reps

    I actually struggled with a couple of sets with 5 reps. I had to pause a couple of seconds to complete the set. But, I finished strong with 6 reps for the last two sets.

    I felt this one today.

  69. Diana

    Whewww I was sweating today too Phil!! I felt strong and my energy level was great this morning so I thought I would go back to 50lbs

    First 5 sets x 4 reps
    Alternating next 13 sets of 5 and 4 reps
    Last 2 sets x 6 reps..
    Grand total of 91 quality hard fought reps!!
    24 push ups

    Sweating and worked very hard but it always feels great to do 10 minutes of intense workout.
    It’s only 10 minutes right!!! Keep saying it lol

    • Phil

      Great workout Dee!
      Yeah, it’s only 10 minutes and 15 seconds of work, but you do feel it.
      Funny thing is when I’m done with the 10 minutes I never say, “I should do another 10 minutes!” If it’s a good workout then enough is enough.

      • Diana

        lol Phil, I never say I should do another 10…not much left on the table after giving it all you got!!
        Where is that Kathy girl!!!

        Helloooooo are you here Kathy!!

        • Phil

          Dee, that’s exactly what I meant when you give it everything you’ve got for 10 minutes, although it doesn’t sound like a lot… it’s all you’ve got.

  70. Phil

    I took yesterday off. I eased back into it today.
    Red R6 (60 lb) cable
    14 sets of 5 reps = 70 reps
    4 sets of alternating 5 and 6 reps = 22 reps
    Last 2 sets of 6 reps = 12 reps
    Total 104 reps

    I’ve got a nice sweat going.

  71. Diana

    Happy Monday Phil

    113 reps for you is not talking it easy lol

    I did my 40 lb resistance today
    and….
    17 sets x 6 reps
    3 sets x 7 reps… grand total is 123 reps!!
    16 push ups

    Whewww I was fighting for my reps but that is ok as I loved the fight especially when I win!!

    Ok off to gardening I go and I am not moving wood today and pulling nails lol

    Have a peachy day Phil!!

    • Phil

      Hi Dee, Outstanding workout, 123 reps… Wow!
      I actually took the day off. It was weight in day for the end of week #1 on a New Cycle of ETL, and I didn’t want to break a sweat and skew the amount I lost.

      I will get back on the horse tomorrow

  72. Phil

    Day #6 New Cycle of Eat To Live
    I want to break 30 minutes jogging tomorrow, so I want to take it EZ today. I dropped down to
    Orange R5 (50 lb) cable
    First 2 sets of 7 reps = 14 reps
    8 sets of 6 reps = 48 reps
    9 sets of 5 reps = 45 reps
    Last set 6 reps = 6 reps

    Total 113 reps

    That didn’t feel like I took it EZ, so much for that plan.

  73. Diana

    Happy TGIF Phil…

    Back to my workout and it was a little harder than I thought. I guess the hard work since Monday took it’s toll lol
    40 lb resistance
    15 sets x 5 reps
    3 sets x 6 reps
    2 sets x 7 reps
    Total 107 reps
    I had enough left to struggle through 22 pushups!!

    Have a peachy day Phil!!

    • Phil

      Dee, I learned a long time ago to never underestimate what you’re capable of, but doing demolition worked a whole new set of muscles.
      107 reps with R4 (40lbs) resistance plus the pushups is still one heck of a workout. I’ll say it again that you don’t know anybody man or woman that could do your workout and walk the next day.

      Hey, I just got back from a run and I’m making my breakfast. I’ve lost so much weight in the last four days I’m treating myself to an Organic egg nested in your Chili. I’ll post a photo in a bit. I’m literally salivating.

      breakfast

      I had a second bowl of chili, two peaches and a handful of blueberries. Yeah, I’m on a diet… LOL

  74. Diana

    Helloooo Phil…

    Awesome workout and great progress is being made and finishing strong!! I am going to get to my workout tomorrow and looking forward to getting back in the groove. I will start conservative with my 40lbs
    probably for a few workouts and then jump to the 50lb again and try and stay with that resistance until I graduate to the big 60!!

    • Phil

      Dee, if you notice I’m taking it real slow. I’ve only been adding one rep per workout and that extra rep is at the end. I’ve really been finishing with nothing left. It feels good.
      I know you have a good read on your body and will get back into it the right way.

  75. Phil

    Day #4 New Cycle of Eat To Live

    Red R6 (60 lb) cable
    14 sets of 5 reps = 70 reps
    4 sets of 6 reps = 24 reps
    2 sets of 7 reps = 14 reps
    Total 108 reps

  76. Phil

    Day #2 New Cycle of Eat To Live

    Red R6 (60 lb) cable
    14 sets of 5 reps = 70 reps
    5 sets 6 reps = 30
    Last set 7 reps
    Total 107 reps

  77. Diana

    Hello Phil!! Just a heads up that all is well but we are tearing down the garage and utility room off our house and I am forgoing my exercises for a few days. There is just too much going on but I will pick it back up either Thursday or Friday.

    Have a great week and happy exercising!!

    Dee

    • Phil

      Hey Dee, tearing down the garage sounds like a workout, just be careful. I know how fit you are right now, but you will be hitting different muscles. I’ve no doubt you’ll get the job done.

  78. Phil

    Red R6 (60 lb) cable
    14 sets of 5 reps = 70 reps
    Last 6 sets 6 reps = 36
    Total 106 reps

    That’s it for today, no jogging and no Super-Set.

  79. Diana

    Happy Saturday Phil!!

    I used my 40lb today, I am feeling tired this week so paying attention to my body. Not worrying about it as my nutrition is excellent.

    15 sets x 5 reps
    3 sets x 6 reps
    2 sets x 7 reps….finished strong!!
    21 pushups

    Total reps 107

    Looks like that pizza did a number on you lol. So good but I know I would pay for it dearly!!
    Heading into town to get some pineapple and some veggies. Listening to Girl Crush!!

    Have a peachy day Phil and take care!! Don’t eat too much lol

    • Phil

      Dee, you’ve got an excellent read on your body. You know when to push it and when to pull back. It’s like you are on Auto-Pilot, you’re in Cruise Mode.

      The Mrs freaked when she got on the scale this morning. Three slices of pizza and she put on three pounds. Me, I put on four pounds for four slices of pizza, but I didn’t freak. I just made a note of it, and we’ll see how long it takes to knock it off and keep on losing.

      It’s just like we’re playing a game, we know the rules and how to win.
      Ain’t like grand when you’re in control?

      • Diana

        Yep I like the one to be in control of my nutrition and exercise. So much of my life right now, I have no control over so I am feeling the power lol.
        I have no obsessions about food anymore despite the fact that I am stressed and would normally turn to the foods that typically would have comforted me. Living my life and loving my life every day as best as I can.
        Yeah for us Phil!! We must never give the scale more power than it deserves and glad you are not letting those 4 pounds do you in!!

        I have 2 beautiful pineapple and some other veggies so I am set for another week!!

        • Phil

          Dee, there’s something I want to share with you because I know that you are going through a lot of stress right now. Stress comes from the inside out and not the outside in. You are allowing Stress to affect your life, you are giving up that control. I want you to take that control back.

          How do you do that, just decide. I am probably the least religious person that you know, but I believe in the Golden Rule and the Serenity Prayer, with just one exception.

          “Grant me the serenity
          to accept the things I cannot change;
          courage to change the things I can;
          and wisdom to know the difference.”

          The exception is, that I am fully responsible for everything.

  80. Diana

    Great workout Phil!! I think you should wait until next week for your cheat meal and reach your goal. Unless your wife says otherwise lol

    I did part workout today and this is the first time I bailed part way through….I did 40 lbs resistance and 12 sets x 6 for a total of 72 reps. I should have scaled my reps back and finished it but I didn’t.

    Have an awesome weekend Phil and take care!!

    • Phil

      We had Pizza tonight, and I had a beer. I finished the 6 weeks of ETL, 3 days early and short 2 pounds. I’ll start back on another cycle of ETL on Monday June 1st, to July 4th.
      I’m still down 30 pounds for the year.

      Have a great weekend and come back strong next week.

  81. Phil

    Red R6 (60 lb) cable
    16 sets of 5 reps = 80 reps
    Last 4 sets 6 reps = 24
    Total 104 reps

    I’ve been adding the extra reps to the end of the workout rather than burn myself out too early. I think of it like sprinting the last 100 yards in a 5K.

    It’s been 11 days since I’ve done…
    Super-Set for Chest and Back.
    LL with 140 lbs (2 R4 + 1 R6)
    Bench Press and Row
    12-10-8-6-4-2-1 = 43 reps

    That felt good.

  82. Diana

    Whewwww I am beat lol and sweating. I just came in from garden work and decided to do my 15/15 again today. I used my 50 lb resistance and!!

    15 sets x 4 reps
    Last sets…3 sets x 5 reps
    Last 2 sets x 6 reps
    Total of 87 reps
    I had nothing left for pushups lol

    • Phil

      Dee, very impressive with the 50 lbs. resistance… 87 reps.
      No wonder you had nothing left.
      Well done!

  83. Diana

    Oh lordy I was tired this morning and so did my 40lb resistance today as well.

    First 7 sets x 6 reps
    Then I alternated 5 and 6 reps for next 11 sets
    Last 2 sets x 7 reps
    Total 116 reps and then 15 pushups

  84. Phil

    I didn’t do any upper body workout yesterday, but my right shoulder started bothering me at work. I found a pressure point and tried to relieve it as much as I could, but it still hurt. I felt it last night in bed also.

    I was concerned that it would affect my LL 15/15 today, but I was fine.

    Red R6 (60 lb) cable
    18 sets of 5 reps = 90 reps
    Last 2 sets 6 reps = 12
    Total 102 reps

    The shoulder is fine, hamstring no problem. 8^)

  85. Diana

    Lol Phil, I bet you do have another 5k in you!!

    40lb today and a personal best at this resistance!!

    18 sets x 6 reps
    2 sets x 7 reps
    Total 122 reps!!
    20 pushups

    Kath was worried I was going to have a heart attack…she is not normally up when I do my workout!! I said it’s good to work hard and sometimes you have to make some noise lol

    Happy Memorial Day to you Phil and all my USA friends!!

    • Phil

      Happy Memorial Day!!!!
      Dee, I did have another 5K in me. The good news, not even a twinge in my hamstring. The not so good news I walked most of it. I jogged 1/4 mile… walked 1/4 mile… jogged 1/4 mile… walked 1/4 mile…, but only for 3/4 of a mile total.
      I just did not have anything left in the tank.
      I feel good, no pain, glad to be alive.

      I’m guessing Kath, didn’t want to join you.

      Have a great one Dee and everyone.

  86. Phil

    Happy Memorial Day!!!

    I wore the compression wrap.
    Red R6 (60 lb) cable
    19 sets of 5 reps = 95 reps
    I rushed through the next to last set, so I would have a few more seconds of rest for the last set.
    Last set 6 reps.
    Total 101 reps

    I’m heading to the park. I did a 5K yesterday, I wonder if I have another one in me today.

  87. Diana

    Hellooooo Phil!! Never mind that you didn’t have anything left, you did great with your R6 (60lb)

    I felt a bit tired but I got er done…yep lol
    50lb all the way!!

    First set x 5 reps
    Lol after that 18 sets x 4 reps
    Last set x 5 reps
    Total 82 reps
    14 pushups and I was done!!
    Heading outside to get some weeding done in between Kath having her crepes and veggie plate for breakfast.
    Wow Phil, your lovely wife can pack the chili away!!

    We is passing everyone sitting on the couch Phil…….whoa folks…why are you sitting on the couch…get up and move it!!

    I like to move it, move it
    I like to move it, move it
    I like to move it, move it
    You like to move it…..

    I can’t get that song out of my head now lol

    Kath and I are going to see Poltergeist this afternoon!!

    • Phil

      I like to move it, move it
      I like to move it, move it
      I like to move it, move it
      You like to move it…..

      I can’t get that song out of my head now lol

      Kath and I are going to see Poltergeist this afternoon!!

      Oh, Great, now I have that Earworm stuck in my head… LOL

      “Poltergeist” we are talking about the movie I hope. ;^)

      Dee, don’t you secretly feel sorry for the people who aren’t us?
      Bwahahahaha

  88. Phil

    I wasn’t taking any chances today, I wore the compression wrap.
    Red R6 (60 lb) cable
    20 sets of 5 reps = 100 reps
    I didn’t have anything left for the last set only 5 reps.
    Total 100 reps

  89. Phil

    R6 (60 lbs) cable
    11 sets of 5 reps = 55
    alternated with
    9 sets of 4 reps = 36

    Total reps 91

    No compression wrap and no pain.

    • Diana

      Nice kickoff to the long holiday weekend Phil!!

      I missed my workout today, I was in the garden very early this morning and then ran up Island to get Kath for the weekend. Just got home after going to the pool on the way home and then I rustled up dinner . Family had pork roast, new potatoes, carrots and I had guacamole with tomatoes and sunflower seeds!! Oh a side of carrots as well lol
      The cooler weather today has let me skip watering and I am thankful for a little break with all my transplants needing lots of TLC!!
      I do plan on the 15/15 tomorrow and I think this is the first time I have missed my cable workout!!

      Happy Memorial Day Phil!! Are you eating chili???
      I need to get another batch going when I can fit it in lol

      • Phil

        Dee, a little roast pork on a holiday weekend won’t hurt you. I’d have a big salad to start off the meal, but I’d have some of your roast.
        I’m staying strict this weekend I only have a couple of days left for my six weeks.
        It will be my usual, fruit, salad and I’ve got enough Dee’s Chili to last the weekend.
        My wife had three bowls of it last night. She’s going to have to start making her own.

        I’ll be doing my LL 15/15 in a little bit.
        Have a Great Weekend to All.

  90. Diana

    Hellooooo Phil…Happy Hump Day!!

    I did break with protocol this morning because I felt strong!! Did my 15/15 today too

    50 lb resitance with 2 feet on…I’m no sissy lol

    First 6 sets x 4 reps
    Stepped it up and did alternating 4 and 5 reps and some double 5 reps for middle sets
    Last 2 sets x 6 reps
    Total of 91 hard earned reps!!
    No pushups today lol…I was beat but it felt awesome!!

  91. Diana

    NIce workout Phil and glad your hamstring is giving no pain…

    My gardening is taking it’s toll on my energy so I had to listen to my body this morning.

    40lb all the way

    First 6 sets x 6 reps
    The middle sets I did alternating 6 reps and 5
    Last 3 sets x 7 reps
    Total of 117 reps
    25 push ups

    • Phil

      Dee, beyond any doubt you have to listen to your body.
      I think one of the best things about the LL 15/15 workout is, it puts you in touch with your body and gives you immediate feedback. It lets you know if you have another rep in you or not.
      The resistance is of secondary importance. Just doing 70, 80 90, 100 or 117 reps of curls, squats and presses with no weight is a workout all by itself.

      You are doing incredible by anybodies standards. We’re allowed to have an off day, especially when we take in our other daily activities.

      Ask yourself this, with all of the gardening you’ve been doing would you have gone to the gym or not?
      You did your LL TNT 15/15,
      which is more than you might have done before you discovered it… true?

      Hey, another rave review of your Chili from one of the ladies that works with my wife.

      • Diana

        Hi Phil, you are right for sure. Last year when I was busy outside I gave the gym a miss more than I could count. I am at home and it’s 10 minutes!!
        Great for you to be back to the 60 lb cable

        Glad your wife’s work mate loved the chili. I am sure the garlic and chocolate had a lot to do with it lol

        • Phil

          Dee, I think it took a great recipe and raised it up to Unbelievable.
          I love a good meat chili, in fact when I used to buy canned chile, my wife would get with beans and I would get Without Beans. See how tastes can change, even for an old dog like me?
          The mushrooms in your recipe chopped up gives me a lot of the texture you would get from ground beef.
          I thank you again for writing it up, the photos and for letting me use it on my site.
          Phil

  92. Phil

    I moved back up to the R6 (60 lbs) cable
    8 minutes of 4 reps = 64
    3 sets of 3 reps = 9
    Last set 4 reps = 4

    Total reps 77

    No Super-Set for Chest and Back today I did it yesterday and still feel it.
    I am dripping sweat.
    I didn’t wear my compression wrap and there was no pain.

  93. Phil

    Yesterday after doing the LL 15/15 workout I was feeling really good so I went to the park to do a 5K.

    What I didn’t do is…
    Super-Set for Chest and Back.
    LL with 140 lbs (2 R4 + 1 R6)
    Bench Press and Row

    12-10-8-6-4-2-1 = 43 reps

    So I went to the park this morning to do a little work on the chinning bar and to get this workout in.

  94. Diana

    Nice workout Phil and it’s great to see you have recovered really well and quickly!!

    I am a little tired from gardening the last couple of days so I started out good but faded fast lol

    I started with my 50lb for 3 sets of 5 and then….
    back to 40lb lol
    16 sets of 6 reps
    last set of 7 reps ….Total 118 reps
    16 pushups

    • Phil

      Dee, 118 reps at any resistance is impressive.

      I was feeling so good after doing the LL 15/15 I put on my Compression wrap and went to the park to do a 5K. It wasn’t my best time, but I was able to jog without pain.

      Even better than that I’m down 3.8 lbs for the week.
      Not bad for an injured old man.

  95. Phil

    R5 (50 lbs) cable
    7 minutes 6 reps per set total 84 reps
    3 minutes alternating between 5 and 6 reps total 33 reps

    Total 117 Reps

    I was half way through the workout when I realized I wasn’t wearing my Compression wrap… NO PAIN!!!

  96. Diana

    Lol Phil Christmas looks like one bad azz chick!!
    I want to be like her when I grow up lol

    You confused me because in your post it looks like you did use the R6?? I am happy with the ETL plan that I am following pretty close. Not strict ETL cuz I am enjoying my version of guacamole with a whole avocado. I am just adjusting my intake accordingly to compensate. I do love the beans and feel with the increased veggies as well as the beans I am getting enough protein to sustain my physical work that I am doing right now. Happy as a clam I am lol. I am loving my fruit also and lots of lettuce. I am doing my chili today so I will get some pics.

    • Phil

      Dee, you are one bad azz chick!! right now.

      You’re confused because I had a typo, it was an R5 not and R6 today.

      I love my avocado and guacamole too, but a whole one every day may slow down my weight loss. I’ve got to watch the avocados and the nuts. Not the worst things in the world, but too much of even a good thing is too much.

      “I am doing my chili today so I will get some pics.”
      Great, I thought you had forgotten about it. I’ll post it up as soon as I get it.

  97. Phil

    I thought about moving back up to the R6 (60 lbs) cable, but decided to see what I could do with the R5 (50 lbs) now that I’m not having an issue with my hamstring.

    R5 (50 lbs) cable
    5 minutes 6 reps per set total 60 reps
    2 minutes alternating between 5 and 6 reps total 22 reps
    3 minutes 5 reps except for the last set of 6 reps total 31 reps

    Grand Total 113 reps (now we’re talking Coach Dee numbers)

    Super-Set for Chest and Back.
    I moved up to the LL with 140 lbs (2 R4 + 1 R6) resistance and the door attachment.
    Bench Press and Row
    12-10-8-6-4-2-1 = 43 reps
    I felt the added resistance, it felt good… really good.

  98. Diana

    Helloooo Phil, Happy Friday my friend!!

    I thought after 2 hard days of gardening that I might not have much in me this morning but I did great!!

    50 lbs resistance all the way for my second workout at that resistance..

    First 12 sets x 4 reps
    Next 7 sets x 5 reps
    Last set x 6 reps

    Grand total today 89 reps!! I increased my reps by 6 over Wednesday’s workout.
    17 pushups

    Enjoy this sunshiny day and more gardening for me and our holiday weekend looks awesome weather wise so lots of working outside to do.

    Dee

    • Phil

      Geeeze Dee, I’m at a loss for words. I stayed with the R5 today and I promise you I gave it everything I had and I could only do 113 reps. That’s only 24 more reps than you did. I know I’m not working as hard during the day, so my only guess is that you are actually Super Woman or

        Christmas Abbott

      How much of the new you do you attribute to ETL?

  99. Diana

    Whoa Phil, Phil, Phil !! How nice of you to keep me company…Glad all is looking good with your hamstring recovery
    I am feeling a bit shaky as I type this but wow did I do great today.

    2 feet on the whole workout with 50 freaking pounds!! I felt strong this morning but I had to fight for every rep, I just focused on each rep and paid attention to my form…

    17 sets x 4 reps
    3 sets x 5 reps
    Grand total 83 reps
    17 pushups

  100. Phil

    Hey, did you guys read the outstanding review Dee wrote on the Lifeline TNT cables and LL 15/15 workout?
    Click Here scroll down to the Comments

    I thought about going back to my R6 (60 lb) cable today. My hamstring has been feeling fine.
    But, I wanted to spend some time with Dee at the same R5 (50 lb) resistance level.

    I’m glad I did, I had quite a workout with the R5 doing 5 reps per set for 19 sets and 6 reps for the last set.

    R5 (50 lbs) 101 reps

    Super-Set for Chest and Back.
    Using the LL with 130 lbs (2 R4 + 1 R5) resistance and the door attachment.
    Bench Press and Row
    14-12-10-8-6-4-2-1 = 45 reps I’m going to move up to 140 lbs (2 R4 + 1 R6)

  101. Diana

    Hello and Happy Monday Phil

    Thank you for the Mother’s Day sentiment, I had a lovely special day!! I should have done my 15/15 yesterday but it seemed a bit easy to go with the flow of everything that was happening lol. I took Kath back home and planned on doing it when I got back….then gardening took over lol.

    I see you are recovering nicely and were able to do more reps with no pain today. Glad your wife said no running yesterday!!

    Soooo today, here I am with my R4 (40 lb)

    First 6 sets of 6 reps
    Next 7 sets of 5 reps
    Next 6 sets of 6 reps
    Last set of 7 reps…..Total of 114 reps!!
    30 push ups

    • Phil

      Dee, that is really quite amazing.
      I don’t want to rush you, but moving up to R5 (50 lbs) seems to be in range.
      You may notice that I’m back to R5 so we would be working out at the same resistance.
      I think that is Outstanding!
      I am sooooo proud of you.

      • Diana

        Thanks Phil and I think I will give the 50 lb a try on Wednesday!! Yep we are in the same boat right now with resistance weight lol. I am sure you will jump back ahead of me very soon…. I get the feeling that 50lb might be hard at first but that’s what I want to fight for!!

      • Diana

        I am pretty proud of me also Phil lol…I did try one little rep with the 50 lb today….a kind of pre workout test lol
        I am going to have to one foot it to start, like I did with the 30 lb. It took me only about 5 workouts to get to the regular so that’s ok.

        See you in the am Phil!!

  102. Phil

    My hamstring has been feeling okay.
    I iced and stretched before doing the 15/15 today.
    I dropped down to an R5 (50 lbs) cable and dropped my reps to 4 per set, except for 5 on the last set.

    Total Reps: 81

    I went very slow, focused on my left hamstring. I felt one twinge during minute six, but not enough to stop me and I didn’t feel it again.

    I did my full Super-Set for Chest and Back.
    Using the LL with 130 lbs (2 R4 + 1 R5)

  103. Phil

    I pulled my left hamstring doing sprints yesterday.
    I treated it with Aspirin, Ice and a Compression wrap. It helped a lot.
    I slept without the wrap and woke up feeling pretty good.
    I just finished icing it and put on the Compression wrap and did the 15/15 with an R5 (50lbs) cable.

    I had no pain.
    I decided to only do 5 minutes 4 reps per set, with 5 on the last set.

    Total 41 reps, but No Pain!Thumbs Up

    • Diana

      Hope the rest of your day went well Phil. Great to hear you could do your 15/15 and have no pain !!
      Easy does it and you will be 100% in short order

      Have a lovely Sunday and take care!!

      Dee

      • Phil

        Thanks, Dee, I’m looking forward to doing my 5K today. I will take it easy, but I do have to go.
        Happy Mother’s Day
        Phil

  104. Diana

    lol Phil….I will not get ahead of you, I am sure of it….hehe Sorry to hear of your injury and hope your recovery goes smoothly
    Squats could be ugly tomorrow Phil but I hope not.

    • Phil

      Dee, it’s actually feeling pretty good. I have a compression support wrap on, and except for an occasional twinge I don’t feel it.
      Tomorrow, I’ll start the 15/15 with no resistance just to test it out and if it feels okay I might drop down to an R5 or even an R4. Resistance isn’t as important as not reinjuring myself.
      I have a lot of confidence in the Sport Aid, Neoprene Thigh/Hamstring Support. It’s a good product I’ll probably write a review for it this week.

  105. Diana

    Happy TGIF Phil!!

    I hope your muscles are not quite as sore today.

    I used my R4(40lbs) today and I really noticed something. It felt pretty easy. As you know all the while I have been using my R1 combined with my R2 to make 30 lbs and I think it’s harder with the 2 cables together!! Does that make sense or am I just that much stronger lol???
    I will test it out when I add an R1 to my R4

    First 2 sets of 6 reps
    Next 13 sets of 5 reps
    4 sets of 6 reps and last set of 7 reps

    Grand total of 108 reps
    20 of my harder push-ups

    • Phil

      108 reps with R4(40lbs) first time… Holy Carp!

      Maybe they sent you and old stretched out R4 cable. Good thing you can add an R1 or an R2 or both if you need more resistance… LOL
      If you get to R7 (70lbs) before I do, I’ll never speak to you again. 8^)

      It actually could happen, I pulled my hamstring doing Sprints today. I’ve got it wrapped in a compression wrap. That really helps.
      I wonder how squats are going to feel tomorrow.

  106. Phil

    Well, I got my full LL 15/15 workout in today, but I felt it from the start.

    Red R6 (60 lb) cable
    19 sets of 5 reps and Last of 6 reps = 101 reps

    Total 101 reps

    I didn’t do the Super-Set for Chest and Back. My pecs and lats weren’t recovered from experimenting with the chinning bar at the park yesterday. Feels good, I know I was hitting those muscles in a new way.

  107. Diana

    Hello Phil…Happy Hump Day!!

    I was a little unwell yesterday so I decided to go easy on my body today for my 15/15 workout

    I did use the 30 lb and I did ..
    18 sets of 5 and last 2 sets of 6
    Total 102 reps which is pretty respectable lol
    Followed by my harder 30 push-ups

    My granddaughter is celebrating her 13th bd today, so I am going to visit and stay the night.
    My son and family live about an hour away so a nice little car trip up Island.

    • Phil

      Dee, I’m sorry you weren’t feeling well yesterday, but I have full confidence in your ability to read your own body. We Push and push and then we run into the chance to ‘overtrain’. If your body tells you to lay off a bit and rest a day… Listen.

      I still say there’s nobody man or woman that could do your workout on your worst day, and be able to walk tomorrow.

      Have a wonderful trip.

  108. Phil

    I had better check in here before somebody comes looking for me.

    I didn’t officially do my LL 15/15 workout today, but I did get a workout.

    I want to add some personal workout videos here, but I have to shoot them first. That’s what I did this morning. With my new camera on a tripod, I went through the 15/15 take after take.

    I’d shoot part of the workout and then check the video. I’d see something I didn’t like and reshoot… over and over…

    I’ll be honest I don’t know how many sets I did, but I was sweating pretty good. The last couple of shots I had to drop down to an R4 cable from an R6.

    I did my full Super-Set for Chest and Back.
    Using the LL with 130 lbs (2 R4 + 1 R5) r

  109. Phil

    I think Dee will be moving up a level of resistance this week, but I’m not ready.

    Red R6 (60 lb) cable
    19 sets of 5 reps and Last of 6 reps = 101 reps

    Total 101 reps

    Super-Set for Chest and Back.
    Using the LL with 130 lbs (2 R4 + 1 R5) resistance and the door attachment.
    Bench Press and Row without pause between the exercises, or between sets.
    12 reps – 10 reps – 8 reps – 6 reps – 4 reps – 2 reps – 1 rep
    Total 43 reps in 4:00 minutes.

    • Diana

      Another great workout Phil!!

      I think I will start my 40lb on Wednesday or Friday of this week.
      I am ready to rock and roll tomorrow morning lol

    • Diana

      Well a great start to the week with my 15/15 workout with 30 lbs…I had to grunt and huff and puff but that’s ok lol…

      first 8 sets x 6 reps
      next 3 sets x 5 reps
      I alternated 6 reps and 5 reps for rest of 9 sets
      Grand total…113 reps

      I made my push-ups harder today but using a much lower table and whewww it was so much harder lol
      I managed 27 today and it felt great to struggle a little…go figure that I love it!!

      • Phil

        Dee,
        “There’s no thrill in easy sailing, when the sky is clear and blue. There’s no joy in merely doing things which anyone can do. But there is some fulfillment that is mighty sweet to take, when you reach a destination you thought you couldn’t make.”
        – Unknown

        • Diana

          That is a very true quote Phil. I felt in the gym I just wasn’t making progress and only going through the motions and paying them money lol.
          I know I don’t need to ever think about a gym again. I had forgotten how much I enjoyed my resistance bands, wonder why I quit it before lol.
          Oh yeah, I went the free weight thingy but that was then and this is now!! Working out every day is going to be the norm for me and I think it already is!!

          • Phil

            Dee, it’s amazing how complicated some people can make things.
            Especially when you pay them to make it harder than it needs to be.

  110. Phil

    I didn’t do my LL 15/15 yesterday, but it’s not like I didn’t do anything.
    I want to shoot some videos for the website, but my camera is shot. I walked to the store to buy a new one, 3 miles to and back.

    Then I went to the park with my new camera and my TNT cables to try out the workouts I have planned for the videos. So, I did workout a bit.

    Then I walked the park’s 5K path and took some pics. I’ll be posting those soon.

    I ended up walking about 7 miles and some TNT work.

    A good day. Hey, any day you buy a new camera is a good day. ;^)

    • Diana

      Hmmm Phil, don’t you do the 15/15 workout the same days as I do? Or have I got mixed up lol.
      Anywho you did lots today for sure. My husband would say that ” any day you buy a new camera is a great day lol”

      I just came in from gardening so had another workout lol

      • Phil

        Yes, Dee, I missed my workout yesterday to go shopping.
        You know the old saying, “When the going gets tough the tough go shopping!”
        8^)

  111. Phil

    Thursday April 30th
    Red R6 (60 lb) cable

    19 sets of 5 reps and Last of 6 reps = 101 reps

    Total 101 reps

    Super-Set for Chest and Back.
    Using the LL with 130 lbs
    (2 R4 + 1 R5) resistance and the door attachment.
    Bench Press and Row without pause between the two, or between sets. It was just non-stop.
    12 reps – 10 reps – 8 reps – 6 reps – 4 reps – 2 reps – 1 rep
    Total 43 reps in under 4:03 minutes.

    • Diana

      Good Morning Phil….Nice workout for this last day of April!!

      I did well today even though I was tired, not quite as good as Tuesday but close …I pushed through but I had to talk to myself lol

      I mostly did 5 reps for each set but 5 sets of 6 and 1 set of 4…Total of 104 hard fought reps lol
      77 push-ups
      Not bad and I am happy with me!!

      • Phil

        Yeah Dee, I kind of dropped down a couple of reps myself this morning.
        I did what I could, it felt great and I know I have more in me.

        I wonder if you’ll get to R4 before I get to R7…. hmmmm

        You’re happy, I’m happy, all is good.

    • Diana

      Whewwww it feels like a Monday lol…I didn’t have quite as much as I thought I did today!!

      first 6 sets of 6
      next 10 sets of 5
      last 4 sets of 6
      Grand total of 110 reps….oh I guess that is great!!
      Had nothing left except for 55 push-ups lol

      Have a wonderful weekend Phil and happy workouts my friend!!

  112. Phil

    Tuesday April 28th
    Red R6 (60 lb) cable

    First 4 sets 6 reps = 24 reps
    3 sets of 5 reps = 15 reps
    3 sets of 4 reps = 12 reps I needed to recover
    9 sets of 5 reps and Last of 6 reps = 51 reps

    Total 102 reps

    Super-Set for Chest and Back.
    Using the LL with 130 lbs (2 R4 + 1 R5) resistance and the door attachment.
    Bench Press and Row without pause between the two, or between sets. It was just non-stop.
    12 reps – 10 reps – 8 reps – 6 reps – 4 reps – 2 reps – 1 rep
    Total 43 reps in under 5 minutes.

    130 lbs felt right.

    • Diana

      Another great workout Phil!!

      Today I had to work hard lol… 30 lb resistance
      10 sets x 6 reps = 60 reps
      7 sets x 5 reps = 35 reps
      3 sets x 6 reps = 18 reps

      Grand total 113 reps….my best cable workout!!
      70 push-ups

      • Phil

        Dee, I hope you feel like a Super Star because that’s exactly what you are.
        I wonder what they would say over at BT.

  113. Phil

    Sunday April 26th
    Red R6 (60 lb) cable

    18 sets of 5 reps = 90 reps
    2 sets First and Last of 6 reps = 12 reps

    Total 102 reps

    I added Super-Set for Chest and Back.
    Using the LL with 90 lbs resistance and the door attachment.
    I alternated between a Bench Press and Row without pause between the two, or between sets. It was just non-stop.
    12 reps – 10 reps – 8 reps – 6 reps – 4 reps – 2 reps – 1 rep
    Total 43 reps in 4 minutes and 7 seconds non-stop.

    NOT FOR BEGINNERS!

    • Diana

      Nice workout Phil…

      I knew I didn’t have it today and I went out too hard and had to scale back or I would have just thrown the cables down lol. It is 10 minutes so I said…come on Dee you can do this so…..

      first 2 sets x 6 reps
      3 sets x 5 reps
      6 sets x 4 reps
      7 sets x 5 reps
      last 2 sets x 6 reps …total of 98 reps!! You beat me today Phil by a mile lol…
      I did have it in me to do 85 push-ups!!

      • Phil

        Dee, Thanks for letting me beat you one day…LOL
        Keep in the back of your mind, most of the people you know (man or woman) could not do your workout on your worst day… and walk tomorrow.

        Look at how far you’ve come, and I’m going to guess you’re looking forward to your next workout. It simply doesn’t get any better than that.

  114. Phil

    Red R6 (60 lb) cable
    8 minutes 16 sets of 5 reps = 80 reps
    2 minutes 4 sets of 4 reps = 16 reps

    Total 96 reps

    I had nothing left for the last set, I could only do 4 reps.
    I felt it in my hams today from yesterdays Sprints

    • Diana

      Hi Phil, even with your sore hams you made progress yet again!! Awesome

      As for me…..the story is…drum roll please!!

      R1(10lb) + R2(20lbs) 30 lbs resistance
      first 6 sets of 5 reps….30 reps
      2 sets of 4 reps………… 8 reps
      then I thought I can do better lol
      12 sets of 5 reps……….60 reps

      Grand total 98 freaking reps!!
      Only managed 35 push-ups after lol

      I am really excited today about my progress!!

      • Phil

        Dee, simply Amazing!
        Three questions;
        Did you ever have a workout routine where you made progress like this?
        Who do you know making progress like you?
        Do you workout with the video here?

        For the record, I always do the 15/15 with the video, it gives me the timing, motivation and company when I workout alone.

        • Diana

          Hey Phil, good to see you and I hope your day was peachy!!

          No I have not made progress like this because I didn’t enjoy my workout at the gym…and no, I don’t know anyone in my circle that go to the gym before I quit who really were into their workout and making progress.
          I didn’t expect to make progress like I have for sure lol. I do workout with the video always but I only put the sound on when my husband is gone because the rest of the time when I do my workout he is sleeping….Of course I make enough noise to wake him up when I am fighting for the last half of the workout lol

          • Phil

            Thanks Dee, I knew I wasn’t overselling this routine when I wrote the title, “Best 30 Minute Workout Routine Ever!”

            For me, Perfection is not when there is nothing left to add, but when there is nothing left to take away.

    • Diana

      Where are you Phil lol….

      Today!!

      30 lb all the way
      first 3 sets of 6 reps……18 reps
      next 15 sets of 5 reps….75 reps
      last 2 sets of 6 reps…….12 reps

      Grand total 105 reps
      60 push-ups

      Nice finish to the week methinks!!

      • Phil

        WOW! Dee, You are Amazing!
        I’ve been writing all morning. Time to workout now.
        I’ll be back in 10 minutes… literally.

        Back.
        Coach Dee, you motivated me to go the whole Ten Minutes- Red R6 (60 lb) cable
        5 Reps all sets Total Reps 100

        I’m so ashamed I didn’t have anything left, not even one more rep for the last set…. but, I FEEL GREAT!

        Thanks Coach!

        Now, I have to shower and then run to the Post Office.

  115. Phil

    Red R6 (60 lb) cable
    14 sets of 5 reps = 70 reps
    6 sets of 4 reps = 24 reps

    Total 94 reps

    Making progress, getting stronger!

    I’ve got to push it to stay in front of Dee, she’s giving me a run for my money.

    • Diana

      lol Phil, you are safe at the moment…relax!! Great workout and a nice start to the week

      I thought I had it today but not quite as I thought.
      I used the R1 + R2 cables for 30 lbs
      16 sets of 4 reps = 64 reps
      4 sets of 5 reps = 20 reps
      Total for today 84 reps and I found it hard
      but I loved the workout!!
      80 push-ups also

      • Phil

        I thought I had it today but not quite as I thought.

        Yeah Dee,
        It’s not always a straight line progression, even when we’re feeling good and have the best intentions.

        If you gave it your all, just tell yourself, “I know I can do better…next time.” You know you have 86 in you, you’ve done it before. Then 88… 90… 100+. Then 40 lbs and you start back all over again. Ain’t Life grand? ;^)

        Who do you know making progress like you are?

  116. Phil

    Red R6 (60 lb) cable
    10 sets of 5 reps = 50 reps
    10 sets of 4 reps = 40 reps

    Total 90 reps

    Half way there with the R6

  117. Phil

    Red R6 (60 lb) cable
    6 sets of 5 reps = 30 reps
    8 sets of 4 reps = 32
    6 sets of 3 reps = 18
    Total 80 reps
    This was hard today.
    I started out strong, but faded.
    I did finish the last rep with 4, but it was hard.

    • Diana

      Hi Phil

      Ohhhhh hard is it lol..just a sec, I thought it was Easy!!
      Seriously great workout and I am impressed!!

      I am feeling fine today but lacking some energy so I was gentle on my body this morning.
      I used the R2(20lb) 15 sets x 6 reps and 5 sets x 7 for a total of 125 reps.
      Compared to the 30 lb it was EASY!!

      Also 53 push-ups.

      • Phil

        Dee, you bring up a good point, can a workout be EZ and Intense?

        I would say “Yes!” it’s EZ because you can always find ten minutes to do the workout and it’s EZ to get hooked on. But, if you’re dong it right it is an Intense workout that will take you to your limits every time you do it. If you’re doing it right.

        Sometimes you just don’t have it and what was easy the last workout just isn’t today. It happens.

    • Diana

      Wow, I didn’t know I had this in my today lol.
      I used the R1(10 lb) and the R2(20 lb) together for the whole workout!!
      first 3 sets of 5 reps ….15 total reps
      14 sets of 4 reps……….56 total reps
      last 3 sets of 5 reps…..15 total reps

      Grand total today of quality solid reps….86 reps!!
      Did 40 push-ups right after

      Yeah for me!!

  118. Phil

    My thighs are recovered
    Squats are back!

    Red R6 (60 lb) cable
    Two minutes four sets of 5 reps. = 20 reps
    Eight minutes sixteen sets of 4 reps. = 64 reps
    I had nothing left for the last set only 4 reps.
    Total 84 reps

    That’s improvement in my book.

    • Diana

      Hi Phil

      Glad your legs are recovered and awesome workout!!

      Using the R1(10lb) and the R2(20lb) and using both feet, I completed the first 5 sets for 18 reps. I then changed back to one foot and did a mixture of 5 reps and 4 reps for 62 reps. Making the total for today 80. I then did 70 pushups to finish me off lol
      I was very happy!!

      • Phil

        Dee, you really have a handle on this now.
        You can start training people on your own, you would blow people’s minds.
        You could go into any gym, pick out any Gym Rat man or woman and challenge them to do your workout and promise them that if they complete exactly what you do that they won’t walk the next day.

        If they take you up on your offer, they will lose.

        I’m so proud of you.

        Phil

  119. Phil

    My legs were not recovered from my jog yesterday. I didn’t want to miss todays workout so I decided to do it, but leave out the Squats.

    Red R6 (60 lb) cable
    It started out easy I did 7 reps the first two sets. Then dropped down to 6 reps, then 5 reps, then 4 and then 3, 4 on the last set.
    No squats it will still a tough workout.
    Ended up doing 84 Curls and Presses.
    I have a nice sweat going.

    • Diana

      Hi Phil

      Hope you are doing well so far today. Every workout is good but this one was awesome lol. I
      I did R1(10lb) + R2(20lb) …4 reps x 14 sets and then
      5 reps x 5 sets and last set I did 6 reps!! Total 87 reps. After all that I did 70 pushups. Yeah for me!!
      Hope your legs are recovered for your workout today Phil or are you missing it for your jog?

      Have a lovely Sunday!!

      • Phil

        Dee, you are Amazing!
        I’m on a three day Water Fast. I jogged yesterday and knocked 40 seconds off the time for the 1st mile. So I was pleased.

        Today, I’m going to take the day off and relax.
        I love doing a fast, but it’s not the best time to push it.

        Phil

        • Diana

          Sounds great Phil. I have not done a fast for awhile, you got me thinking lol. I like to totally relax my body if doing a few days fast. Kind of goes along with that zen clear mind thing that happens!! Love that feeling

          • Phil

            Yeah Dee, I don’t suggest it for Weight Loss, but it certainly helps cleanse the body and most important for me to get me in touch with my body.

            I enjoy it and I wouldn’t do it if I didn’t.
            Phil

  120. Phil

    Red R6 (60 lb) cable
    Five minutes ten sets of 4 reps. = 40 reps
    Five minutes nine sets of 3 reps. = 27 reps
    Last set 5 reps = 5 reps
    Total 72 reps
    Good workout!

    • Diana

      Nice workout Phil!!

      I tried my R1 + R2 cable and I could not do more
      than 1 rep with poor form lol .. I did my workout with my R2 (20 lb), was feeling a little tired after a lot of gardening yesterday so didn’t have much gas lol. I did mostly 5 reps per set and 4 of 6 reps per set for a total of 104 reps. Phil, do you think with the R3 cable it would be different then the R1 + R2 together? I can’t imagine I would suck so bad this morning lol. Oh yes 42 pushups today also.

      • Phil

        “Phil, do you think with the R3 cable it would be different then the R1 + R2 together?”

        Dee, I actually don’t think there should be a difference, I think they should feel about the same. I don’t think you need to buy an R3 (30 lb).
        I have a couple of suggestions for you;
        1. Stay with the R2 cable for a while longer. You didn’t really spend a lot of time with it.
        2. Use the R1 + R2 together, but don’t put it under both feet just use one foot. You will have to balance the handles so that you have the same resistance on both. The advantage is that with only one foot there’s less tension on the cable.

        It’s your choice, but when I was having trouble doing 80 lbs (two R4 cables) I dropped back down to an R5 (50 lb) cable and build back up again.

        It’s not about the weight or resistance it’s all about the Form.

        • Diana

          Hi Phil…Happy TGIF!!

          I did as you suggested and put one foot on the cable and I could do some with R1 and R2 cable together. I did 9 sets of 4 reps and 6 sets with 3 reps for a total of 54 reps with the R1 and R2 cable. I then went to the R2 (20 lb) and did 7 reps for 5 sets for a total of 35 reps. A grand total lol
          of 89 reps. I then did 66 pushups …Yeah for me!!

          Take care and have a great weekend Phil!!

          • Phil

            Dee, now you are in control. From 1 rep with 30 lbs to 54 reps and then to drop down to the R2 is just spectacular.

            My thighs were burnt today so I did the LL 15/15 with No Squats, and I have to tell you it wasn’t all that easy. Hey, adjust and adapt right?

            Have a great weekend.
            Phil

  121. Phil

    I started with the Red R6 (60 lb) cable
    1st minute two sets of 5 reps.
    Two minutes four sets of 4 reps.
    Two minutes four sets of 3 reps.
    Total 38 reps with R6
    Switched to Orange R5 (50 lbs) cable. Felt easy after the R6.
    Five minutes ten sets of 5 reps + 1 extra for last set.
    Total 51 reps with R5
    Grand Total 89 reps.

    • Diana

      Nice workout Phil!!

      Today I did
      purple R2 (20 lb) 6 reps x 5 sets
      5 reps x 10 sets
      6 reps x 5 sets…..Total of 110 reps!!
      I felt a bit beat this morning and so could only manage 47 pushups to failure lol

      I was happy with me so that is all that matters. I may try the 30 lbs resistance on Friday just for fun lol

      • Phil

        Dee, 110 reps with the R2 cable I think you’re ready for the R1 + R2 cables for 30 lbs resistance.
        I would start slow with the 30 lbs just doing 3 reps per set for the full ten minutes. Then build from there.
        You’re doing great.
        Phil

  122. Phil

    Today Easter Sunday wasn’t a LL 15/15 workout day, it was my second day jogging.
    I’ll be walking every day, but I’ll be alternating days between 15/15 and Jogging.
    You can follow my progress

      here

    or better yet Join Me.

  123. Phil

    I stayed with the R5 cable.
    Orange R5 (50 lbs) cable.
    Full 10 minutes 5 reps = 100 reps
    Last set I did 6 reps for a Total 101 reps.

    It’s pretty easy until about minute 8, then I have to rest a second between rep 3, 4 and 5.

    Monday go to the Red R6 (60 lbs) cable.

    • Diana

      Good Morning Phil, nice workout my friend!!

      I did with purple(20lb) 6 reps x 5…5 reps x 3…1 rep x 4 …5 reps x 2…4 reps x 5
      5 reps x 3…6 reps x 1 ..Total 100 reps !!

      Finished off with 60 pushups!!
      I did push myself a little this morning but I loved it!!

      Have a great Saturday Phil and take care

      • Phil

        Dee, I Edited your corrections into one post.

        You really did push yourself today and with the Purple R2 (20 lb) cable.
        Simply amazing, you must be feeling powerful.
        I’m guessing you’ll be ready for 30 lbs resistance by next week (R1 + R2).
        By the week after that you’ll be passing me. I had better step up my game….LOL
        Phil

  124. Phil

    It started off easy, by the end I was working hard.

    Orange R5 (50 lbs) cable.
    Full 10 minutes 5 reps = 100 reps
    Last set I did 6 reps for a Total 101 reps.

    • Diana

      Nice workout Phil!! Happy April

      I did with purple (20 lb) 5 reps x 6 sets…4 reps x 11 sets…5 reps x 3 sets for a total of 89 reps. I then did 53 pushups and no gas left lol.
      Felt really great

      • Phil

        Dee, you’re amazing!
        If you keep making progress like that you’ll be out-lifting me by the end of April.
        Do me a huge favor, mention your amazing progress on the BT thread, “How about Super Fit in 30 Minutes a Week?”
        Phil

  125. Phil

    Same as Sunday.
    Orange R5 (50 lbs) cable.
    Full 10 minutes 5 reps = 100 reps
    Last set I did 6 reps for a Total 101 reps.
    I’m breathing heavy and I have a nice sweat going. This was not easy.

    When I first started the LL 15/15 I felt it first in the thighs, now I feel it most in my shoulders. That makes sense because the greatest resistance from the cables is when you’re doing the overhead press.

    I’m loving this workout.
    No Lower Back Pain.

    • Diana

      Hi Phil

      Great workout!! I tried the purple(20 lbs) and it went well. I had lots of time to do some with 4 reps but mostly did 3.
      Made sure my form was good and I too am loving the workout, 50 pushups after and I still had some gas in the tank.

      • Phil

        Dee, that is outstanding!
        Keep it up and you’re going to be a Goddess in no time.
        I hope you took Before photos.

        Phil

  126. Phil

    I get occasional Lower Back Pain, but it’s never as bad as the agony I used to go through with my Bilateral Sciatica. I know how to control and minimize it. Today was one of those days, I felt a slight spasm in my lower back.

    I started by taking 2 Aleve, and then I Meditated for 10 minutes, to relieve all Stress. http://makeitez4me.com/benefits-meditation-stress/

    Next I did my friend Angie’s 5 Yoga Poses, http://makeitez4me.com/5-yoga-poses-overall-well/ to help loosen up the lower back.

    My back was feeling pretty good at this point, no spasm and no pain. I was ready to do my LL 15/15 workout.

    It seemed as if I was going slow, but I was doing 5 reps per set, easily.

    Orange R5 (50 lbs) cable.
    Full 10 minutes 5 reps = 100 reps
    Last set I did 6 reps for a Total 101 reps.
    I surprised myself on how easy it went.
    Best part No Lower Back Pain!

    • Diana

      Good Morning Phil
      Great workout and without pain is awesome. I just finished mine and did with teal cable 5 reps for 18 sets and 6 reps for 2 sets…sweating nicely lol so that makes 102 reps. Then I went directly into 35 pushups!! Felt really great this morning but I do know I have done a workout lol. I may go to the purple cable on my next workout and see how that feels.

      Have a peachy day Phil and take care

      Dee

      • Phil

        Dee, you’ve had an outstanding workout. I think you’re ready to move up to the Purple (R2) 20 lbs cable. Keep in mind that Form is Everything.
        Start slow again with the Purple cable. I would suggest you drop down to 3 reps per set, even if you feel you can do more. Leave something for the next workout.

        I will probably stay with the Orange (R5) cable for at least a few more workouts, before moving up to the Red (R6) 60 lbs cable. I’m in no hurry as long as I’m making progress and getting stronger.

        I’d say that we’ve already had a ‘peachy’ day.
        Phil

  127. Phil

    I’m still a little under the weather, but I got my workout in.
    Orange R5 (50 lbs) cable.
    First seven minutes 5 reps = 70 reps
    Next three minutes I dropped down to 4 reps except for the last set I did 5 reps for 25 reps
    Total 95 reps.

    I’m up another minute.

    • Diana

      Hi Phil,

      Glad you are feeling better. What do you mean “up another minute” It looks like you did 10 min in total?

      Dee

      • Phil

        Thanks Dee, I meant I did another minute of 5 reps, up another minute from my last workout, where I could only do six minutes of 5 reps per set.
        I only need to do three more minutes at 5 reps per set for a full ten minutes.

        Once I do that I’ll switch to the Red R6 (60 lbs) cable, drop down to 3 reps per set and work my way back up to 5 reps per set. My goal is to add reps every workout (or more reps per set). That to me is progress and getting stronger.

        Phil

        • Diana

          Hi Phil, lol I see…makes sense if I had been paying attention lol…I did my workout and 4 reps for 17 sets and 5 each for last 3 sets. 35 push ups after and I was sweating.
          It always feel good to sweat!!

          Have a happy TGIF Phil!

          Dee

          • Phil

            Dee, that’s excellent, keep up the good work.
            I always start my workouts doing as many reps per set as I can. Then as I tired I drop the reps per set down. Always trying to save a little bit to do that one extra rep for the very last set. It’s like when I run, I always want to sprint the last 50 to 100 yards, just to finish strong.

            You’re doing great!
            Phil

  128. Phil

    I left work early today, my throat was sore my head was congested. It was a day I would have made an excuse not to go to the gym and workout.

    But, I felt I could do my 10 minutes LL 15/15 workout, so I did. I even did better than my Saturday workout.

    Orange R5 (50 lbs) cable.
    First six minutes 5 reps = 60 reps
    Next four minutes I dropped down to 4 reps except for the last set I did 5 reps for 33 reps
    Total 93 reps

    • Diana

      Hello Phil, sorry to hear you are not feeling your best today. I was wondering why I saw you over at BT on a weekday at that time lol..Hope you feel better soon and great job on the workout. Today is my off day but did my
      push ups anyway.

      Dee

      • Phil

        Hi Dee, I’m sure I’ll live, I’ve just got a bit of a head cold.
        I was away yesterday and thought I would spend some of this home time catching up with my emails and forums.
        Good work on the pushups.

        Phil

    • Diana

      Hi Phil

      Hope you are feeling better today. I did my first workout with the TNT cables today. I think there are 20 sets?
      I mostly did 4 per set, maybe a few 3 and 4 or 5 sets
      with 5. Felt really good and the cables are way nicer than the ones I have!!
      Looking forward to some great workout coming up!!

      Have a great evening and take care

      Dee

      • Phil

        Hi Dee, I was still under the weather today, I couldn’t get out of bed early to do my workout and I had to meet with my accountant after work, so I missed my workout today.

        I am so happy you received your LL cables, I knew you would love them.

        If you’re doing the whole ten minutes it is 20 sets. What I would suggest is start with 20 sets of 3 reps, with the exception of 4 reps for the final set. When 3 reps is EZ then start with 4 reps per set for as many as you can and then drop to 3 reps.

        Work your way up to 4 reps for all sets except for the final set where you want to do an extra rep for 5 reps. Then work your way up to 5 reps per set.

        I always do my workout with the Monkey Bar Gym video. It gives me the timing and the motivation and as silly as it sounds… company with my workout. For me it’s the perfect package.

        Makes it hard to miss a workout. Keep up the great work.

        Phil

  129. Phil

    I received a comment on one of the health related forums I post on.
    “sounds like a nice warm-up to my old routine”

    This is from somebody that hasn’t tried the
    LL 15/15 workout and is already dismissing it as just a “warm up” exercise. I strongly suggested that he not take it so lightly and in fact, start very slow with it. To not even attempt the full ten minutes. I doubt he’ll listen.

    Let me repeat here, if you love your routine and love seeing how much time you can spend in a gym than by all means continue.

    I, however, am not looking to go to the gym or do more than I need to get fit. I can do my LL 15/15 workout at any time and anywhere and be done before I could even get to a gym or change from street clothes into workout clothes. For me, that’s as close to perfect as I can get.

    This workout may no be the be-all or end-all for everyone, but don’t judge it before you’ve tried it.

    • Diana

      Ummm In reply Phil lol…I didn’t do my workout today but did my 50 counter push up x 2. The last few times with my workouts I have much more flexibility in my quads and can squat so much better than when I started about 2 weeks ago? Not sure now lol. Looking forward to getting my cables about Thursday they say!!

      Have a great weekend and take care Phil!! Did you get my message through email and also on BT?

      Dee

      • Phil

        Dee, I can’t wait for you to get your cables as well. You know it starts all over again when you do.
        The Teal R1 cable will set the level of your fitness. As you add minutes and reps you will feel your strength growing and your conditioning increase.
        Before you know it what was once difficult will become easy. Please keep a journal for yourself or post your workouts here if you like.

        Maybe the both of us sharing our workouts will inspire the next person, it’s worth a thought.

        All the best.

        Phl

        PS, I do see all of your comments on BT, but for some reason my email wasn’t letting me reply to your email. I’m sure it’s a glitch on my end.

        • Diana

          Oh Phil, I know why you couldn’t reply lol…I see my limit had been reached. I just deleted inbox and sent and now I bet you will have no problem!!
          Yes, I will try and document my workout here also. Good idea…

          Dee

  130. Phil

    Orange R5 (50 lbs) cable.
    First five minutes 5 reps = 50 reps
    Next five minutes I dropped down to 4 reps except for the last set I did 5 reps for 41 reps
    Total 91 reps

    That’s Half Way through the Ten Minutes

  131. Phil

    Orange R5 (50 lbs) cable.
    First three minutes 5 reps = 30 reps
    Next seven minutes I dropped down to 4 reps except for the last set I did 5 reps for 57 reps
    Total 87 reps

  132. Phil

    I didn’t get to my workout until after I got home from work.
    I thought about going for 5 reps per set, but decided to stay with the workout I did on Sunday
    Orange R5 cable- 19 sets of 4 reps and the last set of 5 reps for a total of 81 reps.

    • Diana

      Hello Phil, I hope your day went well. You sure do a lot of walking!! I only walk on the level and not much because of my feet and knee. I am getting new orthotics next week, so I am hoping it helps my feet a little which are really sore by the end of the day. I am loving my workout, although my husband asked if I was ok this morning. Apparently I was making too much noise lol. I like to feel I am really doing something and this workout makes me feel that way. I have not been as excited about working out for a long time Phil and that is a great feeling!! 10 minutes today with about 3 reps and a few times with 4…I know this might not be the be all end all for a complete full body workout but isn’t it better to do a whole lot of something then a whole lot of nothing. I had been dragging my heels with my workout since the doctor said no running because of my knee. I did the cross training at the gym but never quite put my all into it. Lol I am rambling methinks but again Phil, thank you my friend for your awesome website!!

      Dee

      • Phil

        Dee, in 2012 I weighed 60 lbs more than I weigh today. I walked with a cane and couldn’t walk 1/2 mile without knee pain and shin splints. I rejoice being able to walk as much as I can walk today. I’ve just started jogging and can’t wait until I can run.

        I have no more knee problems. I do full squats so that my elbows touch my thighs.

        I rebuilt my body with Diet & Exercise. I lost 60 lbs in about four months. What I’ve done you can do, just take it slow, don’t over do it, but Do It!

        The beauty of the 15/15 workout for me is that it is so intense and from the very start the end is in site. It’s 10 Minutes!
        Why not give it your best? I look forward to every next workout. It sounds like you are as well. I am so happy for you.

        There is no reason that I can see why this couldn’t be all the workout you would ever need. It’s not just better than nothing, it’s better than what most people are doing in the gym for an hour five times a week… Much Better!

        Give it a month with your bands, have a friend that thinks they’re working out hard at the gym try your workout. I bet that they don’t walk the next day.

        Phl

        • Diana

          Hi Phil, you are so right and I hope you didn’t think I meant the workout didn’t have a whole lot of merit!! I do think it is a great workout for a large cross section of people. I wish I could feel like my knee will get better if I lose a little more but very advanced osteoarthritis. I tried on a skirt today that I hung up since 2003 and it almost fits lol. I am pretty excited!! The best exercise is one you can do every day if you want and I have done this for 9 days now or there abouts. I feel really good but I am being careful also Phil, I know my limitations and am being mindful of that fact.

          • Phil

            Dee, I didn’t think for one second you didn’t appreciate the value of the 15/15. I think you’re hooked on this workout and I know you can stay with it.

            I personally will never do the 15/15 every day. My reason is I want to push it a little every workout and when you do that you need a day to recover. The secret for me is not to see how much I can do and make progress, but how little I can do and make progress.

            It’s the same with my walking/jogging/running, I really don’t want to spend more than 30 minutes walking/jogging/running. I just want to cover more ground in the same amount of time. Other people’s goals may differ. If you never jog a step, but enjoy your walk every day then that is wonderful. If you can do the 15/15 workout without any knee pain, and you’re getting stronger, I would consider that a major win.

  133. Phil

    I don’t like to make excuses for missing a workout, but a death in the family has to be something that would make for an exception.

    I got back to it today. I moved up from a Maroon R4 (40 lbs cable) to an Orange R5 (50 lbs cable). This feels right, I got a great workout with great form. I was forcing the two maroon (80 lbs) not using the right form.

    I bought an Orange R5 (50 lbs cable) and a Red R6 (60 lbs cable). I’ll move up through the R5 to the R6 and then see how the 2 R4’s feel.

    I’ve added a handy LifeLine Cable Color Chart to my LifeLine Review page. http://makeitez4me.com/review-lifeline-tnt-cables/

    Today’s workout with Orange R5 cable-
    19 sets with 4 reps and the last set with 5 reps for a total of 81 reps.

    Great workout.

    • Diana

      Sorry for your loss Phil. My sympathies to your family..
      I did not break for the weekend like I thought…I did workout yesterday and today. I felt like it and so I thought why not lol.. That is great adding the color chart to the cables, even I can figure it all out now lol.

      If it feels right Phil, then do it is our motto lol

      I am heading out for coffee so enjoy your day!!

      Dee

      • Phil

        Dee, thank you for your condolences. The emotional drain that a loss puts on you is considerable, my wife and i were both spent.

        I gave you credit on BT for reminding me that the chart was needed. I think it will be helpful for everyone, including me. Now I have the chart handy for me to refer to as well.

        All the best.
        Phil

  134. Phil

    I went back to one cable. I felt I was straining too much with two cables. I wanted to do more reps.

    Three minutes at 6 reps, for 36 reps
    Seven minutes at 5 reps for 70 reps
    Total 106 reps.
    I felt this workout, even with just one cable. I’ve got a nice sweat going.
    I’m going to add resistance by going to 50 (R5) cable and then 60 (R6) cable before moving up to 80 lbs with two (R4) cables.

    • Diana

      Hi Phil

      So how are the colors designated for resistance. I could’t seem to find that info? I did my workout yesterday and today as well for 10 minutes and it felt good but I think I will give a miss for Saturday and Sunday.
      The best workout is one that you will do consistently and I really feel this is it for me. I do add a couple of other body weight exercises but I am just feeling good about what I am doing myself at home.

      Thanks Phil for bringing the workouts to my attention and I sure wish I could get my younger son and daughter in law to quit smoking..maybe one day but they need to really want to.

      Dee

      • Phil

        Hi Dee, with the two bands you have start with the Teal (R1) = Ten pounds of resistance. Work your way back up to 10 minutes with as many reps as you can do comfortably Don’t Strain To Gain… Form Is King!

        Once you’re doing ten minutes with 5 reps per set go to the Purple (R2) = Twenty pounds. You will probably have to drop your reps to 3 (maybe 4) build up again to 5 reps per set. When you’re back up to 10 minutes Purple cable 5 reps per set, you’re ready to add back the Teal again 10 lbs + 20 lbs = 30 lbs. You’re going to be in great shape by this time, but you don’t have to stop there.

        You can add different Lifeline exercises to work anny specific body part you think needs work. You’ll be sculpting your perfect body. You’ll never want to miss a workout, and you’ll have no reason to.

        With regard with your son and daughter, you can’t make them want to stop smoking. They have to want to, but you can let them know that there is an easy, painless, withdrawal free way that they can stop any time they wat.

        I’ve written more about what you can do to present this concept to them How To Help Someone To Quit Smoking.
        All you have to do is ask them one question. If they answer “Yes!” they are well on their way to being Free!

        Let me know if I can help you with this.
        Phil

  135. Phil

    I wasn’t fully recovered from my last workout, I had to drop back down.
    Three minutes doing 4 reps for 24 reps +
    Seven minutes doing only 3 reps for 42 reps
    Total 66 reps.

    I wasn’t using my best form and I didn’t want to strain.
    At least I didn’t miss my workout.

    • Diana

      Hi Phil

      I did my workout yesterday and I figured I would be stiff today but nooooo lol. Ready to do it again tomorrow lol.
      I am in a bit of a pickle as to buy another cable that is not so hard, as I have had to abandon the one I had been using. It’s just too hard for the 15 x 15 workout. So right now I am using soup cans. I gave my weights to my son years ago, when I quit doing body for life workouts. I kept a record and everything of weight and reps. You would be proud Phil lol!!

      Have a peachy Wednesday and take care!!

      • Phil

        Dee, I am beyond any doubt proud of you and glad you’re ready to go again.
        I don’t know any better piece of exercise equipment than the LifeLine TNT cables
        Scroll down to Do Yourself a Favor and then a second set of handles. The handles hold three cables. If you order a Teal R1 cable (10 lb. resistance) and a Purple R2 cable (20 lb. resistance) you can start with 10 lbs. then switch to the 20 lb cable when you get stronger. When the 20 lbs gets too EZ add the 10 lb cable to make 30 lbs of resistance. This will take you through months of progress for a minimum investment.

        Best part, the handles, and the cables will cost you less than a single set of dumbells but weigh less than two pounds so you can take them with you anywhere. So you never have to miss a workout. It doesn’t matter how strong you get, you will never outgrow these LifeLine handles. I don’t know a better deal.

        Keep up the great work and keep checking in.
        You’re the best.

        Phil

          • Phil

            Dee, I think the one set of the Lifeline Resistance Band Triple Handles is all you will need for a very, very long time.
            With just that one pair you’ll be able to go from 10 lbs resistance all the way up to 300 lbs resistance just by adding on cables.
            Phil

          • Phil

            Dee, go to http://makeitez4me.com/review-lifeline-tnt-cables/
            Scroll down to a second set of handles. click on it to be taken to Amazon.
            Order, Lifelineusa Resistance Band Triple Handles (Pair) ADD TO CART.
            Then scroll down to Customers Who Bought This Item Also Bought
            > LifelineUSA Plugged Premium 5-Feet Fitness Cable
            Mouse over the different colored cables until you see Teal it should be the last one and Click on it and then ADD TO CART
            Then back to the colored cables and find the Purple cable and Click on it and then ADD TO CART
            You should have three items in your Cart, the handles, and the two cables, then CHECK OUT.

          • Diana

            Thanks Phil, I just ordered your recommended cables and handles
            Hope you had a sunshiny day!!

            Dee

          • Phil

            Thanks, Dee, you’re going to love them.
            I just ordered some new cables myself, R5 and R6 and another Triple Handle.
            The set I have are already four years old with no sign of wear.
            You’re going to get years out of your new cables.

            I’m here or email me if you need help or have any questions.
            You’re the best.
            Phil

  136. Phil

    Two cables, five minutes at 4 reps = 40 reps
    five reps at 3 reps = 30
    Total of 70 reps.
    I still can’t do the last set with 4 reps, I’m just spent.
    But, I am Half Way through the Ten Minutes at 4 reps.
    Progress.

    • Dee

      Hi Phil

      I am a little confused about what you are talking about exactly with the reps. That is in the 15×15 workout…right?
      I did not do mine this morning as my quads were very sore but feeling raring to go for tomorrow morning. I get the feeling that it is going to be part of my regular fitness from now on. I quit my gym in January so I am on my own lol

      Dee

      • Phil

        Yes, Dee, this would be using the 15/15 workout. Where you workout, do repetitions for 15 seconds and then rest for 15 seconds. You count the number of repetitions (aka reps) for each 15 second set. A rep is Curl – Squat – Stand – Press – Down – repeat. Three to five reps per 15 seconds is the range you want to be in.

        Let’s say for example you were doing 4 reps per set (15 seconds), that’s two sets per minute or 8 reps per minute. If you’re doing the whole 10 minutes, that’s 20 sets or a total of 80 reps. 80 Curls – Squats – Stand – Presses – Down.

        You want to first work your way up to a full ten minutes.
        Next you want to add reps to your sets, maybe every workout or every week, whatever is comfortable for you where you can maintain good form.
        Once you can easily do ten minutes of five reps per set, then it’s time to add resistance.
        When you do you will probably have to drop back down with the number of reps and build back up again.

        That way you keep getting stronger and making progress.
        You just, “Never Strain To Gain!” Form is King!
        If you never miss a workout, you will never miss your gym.

        Phil

  137. Phil

    I did the full Ten Minutes with Two cables.
    Four minutes doing 4 reps for 32 reps +
    Six minutes doing only 3 reps for 36 reps
    Total 68 reps.
    I could not do an extra rep on the last set I was at failure.
    Still making progress.

    • Dee

      Hi Phil

      It’s D from BT
      I do love this workout. I like the idea of those cables but maybe it will be too hard for me. I use the real stretchy bands at the moment. What do you think?

      • Phil

        Hey Dee,
        Thanks for leaving your comment here. I’m so glad you like the workout.
        I think you should start with whatever you have available and then when you’ve progressed past the point where your stretchy bands are giving you enough resistance. Then consider stepping up to the LL TNT cables.

        I will tell you I have been through several manufacturers of rubber cables and the LL TNT are simply the best longest lasting. Also the most versatile because the handles accept three cables and you can purchase their cable in whatever resistance level you need, (from 20 lbs to 100 lbs). So, from 20 lbs to 300 lbs. You have to admit that’s quite a range.

        So, again start with whatever you have, even empty handed, after that use soups cans or bags of beans or gallon bottles of water… just start.

        Dee, I’ll see you by the water cooler. ;^)
        Phil

        • Dianad

          Hello and Happy Sunday Phil…it is a sunshiny day here and I just finished 10 minutes with soup cans lol. My quads were a little sore from yesterday but I just felt like doing it again today. I also do a couple of other things, like modified dresser pushups and chair dips which don’t bother my knee. Going to get broccoli this week so I will check out your soup..see you in the threads Phil!!

          Dee

          • Phil

            Hiya Dee,
            We’ve got sunshine as well here in NYC, and it looks like Spring has sprung… Yipeee!

            I haven’t done my 15/15 as yet, but I will be shortly and posting here. I also do modified pushups against my kitchen counters for additional chest and tricep work.

            I do like to see a days rest between workouts in the beginning, but you know your limitations better than I do.
            If it feels good do it.

            I’ll see you back at BT.
            Phil

  138. Phil

    I did the full Ten Minutes with Two cables.
    Three minutes doing 4 reps for 24 reps +
    Seven minutes doing only 3 reps for 42 reps
    Total 66 reps.
    I could not do an extra rep on the last set I was at failure.
    Making progress.

  139. Phil

    Not fully recovered.
    Two cables, 2 minutes of 4 reps (16 reps) 6 minutes of 3 reps (36 reps) Total 52 reps.
    I didn’t make the switch to one cable. I was done.

  140. Phil

    I am un-stuck.
    I started with 2 cables, I did two minutes with 4 reps, then five minutes at 3 reps for a Total of 46 reps with two cables.
    Then I didn’t stop I switched to one cable for three minutes of 5 reps for 30 reps. with just one cable.

    Total 10 minutes 76 reps

    It’s amazing how easy one cable is after using the two cables. Switching to one allowed me to work past Failure.
    Good workout.

    • Mel

      Hi Phil,
      Visited your site as requested! You have lots of great information on here. Thank you. I’ll spend more time digging through it later this weekend. Today, my oldest daughter turns 28, so I have some celebrating to go do. Enjoy your day! God Bless!

  141. Phil

    First two minutes 4reps with 2 cables, four minutes with just 3 reps for a total of 40 reps.
    I need to get to ten full minutes.

  142. Phil

    I missed my Friday workout.
    I went back to two cables today and made it half way through the 10 minutes.
    I started off first to sets with 4 reps and I did 3 the rest. Total 33 reps with two cables.
    That’s up from 20 reps the last time I did two cables.
    That’s what I call progress.

    I will be switching between one and two cables between workouts until I’m up to a full ten minutes with two cables.

  143. Phil

    I started out with 4 reps per set and did the last two sets with 5 and then 6 for the very last.
    So, 83 reps total. I probably could have done 5 reps per set, but decided to save that for Friday.
    Sunday back to 2 cables.

  144. Phil

    I was not recovered from Saturday’s two band workout. I dropped down to one cable and 4 reps per set, except for the last rep where I did 5.
    Total 81 reps. I feel it.

  145. Phil

    I moved up to Intermediate Level today 2 Cables.
    That’s moving up from 40 lbs of resistance to 80 lbs. that’s a big jump. I couldn’t do the press when I had both feet on both cables.

    What I did was get both cables in the right position under just one foot, so that the resistance was the same at both handles.

    I did the first minute, 4 reps for two sets. Then I dropped down to 3 reps for four sets. For a total of only 3 minutes and 20 reps total. It wasn’t a lot, but I can promise you I did feel it.

    My next workout on Monday, my goal is to do more than 20 reps and build from there. From 20 to 40 to 60 to 80 to 100. At some point I’ll be switching so that the cables are under both feet.

    I may also switch it up and drop down to one cable for more reps, just for a change.

    • Edmund Ilski

      Pretty good Phil
      Mardi Gras has certainly put a slow down on my routine.
      Have missed a couple of days but back on track again.
      Still at one cable,still watching that form.
      At about 26 reps still- not bad when Mardi Gras is at your door

      • Phil

        Hey Papi,
        If it wasn’t for that darn Mardi Gras, I’m sure you would have passed me by now.
        You and Ken, should hook up for Mardi Gras, you’re neighbors.

        I’m going to see if I can match with two bands the number of reps you’re doing with one.
        Make it tough for me. ;^)

        Phil

    • Wow, Phil you are setting the bar a little high. I have just started using the bands and the “no pain to gain” module. It is a workout, and yes, I am at the beginner stage (one band). It hurts just thinking about using two bands.
      But Congratulations on your graduation and I look forward to knowing your progress.

      • Phil

        Hey Ken,
        “No Pain” is the plan, just slow steady progress.
        It took me five weeks, 15 workouts to get to a second band, and two bands are tough.
        But, we’re tougher… Right?

        Keep moving forward and never miss a workout.
        Phil

    • You are doing exceptionally well Phil. I have a pinched nerve in my right shoulder which makes my right arm useless. It will go numb and tingling and get this throbbing pain that literally takes my breathe away.I will go see doctor next week to hopefully get back into my exercise routine. Go Phil! You are doing fantastic.

      • Phil

        Ken, I know the feeling, I also have a pinched nerve in my neck that affects my left arm. I’ve had it for many many years. The only time it actually bothers me is when I walk long distances, my left arm will just go numb, and I can’t grip anything with my hand. The numbness goes away after a while, and I’ve never had the throbbing pain you’re having. If I had I certainly would have seen a chiropractor, but I haven’t.

        Please let me know what the doctor says and what he prescribes, let me guess, pain killers?

        I think we have one more snow storm to get through this week and then Spring!
        I can’t wait to start running, I’ve got two new pairs of running shoes and a runners watch being delivered this week.
        I’m ready!

        The funny thing is I never get the numbness in my left arm when I run or when I workout.

  146. Phil

    I just finished my 15/15 and I’m dripping sweat, it feels good.
    I dropped down to 4 reps per set with 5 reps on the last set for a total of 81 reps, down from Tuesdays 101.

    If you think 81 reps with just one cable is EZ than you haven’t been doing the workout. You’re missing out. I’ve only been at it a couple of weeks and I can feel the difference. I’m getting stronger, my muscles feel tighter. I don’t have the same aches as when I first started.

    I’m ready to move up to the Intermediate Level and add a second cable on Saturday.

    Times to check in, how are the rest of you doing, Jared, Papi, Debbi, Ken, Angela… Let me hear from you.
    Phil

  147. Phil

    My wife’s alarm didn’t go off this morning, so we both got a late start. No time for even a 10 minutes workout.
    But, I was looking forward to my workout all day.
    I’m back up to 101 reps with one cable. 5 reps per set except for the last set I did 6 reps. It took me the full 15 seconds, but I did it.
    I feel GREAT!!!!

    One more 15/15 with One Cable and then Saturday I’m going to Two Cables.

    Yes!!!!

  148. Phil

    I wasn’t fully recovered today from Fridays workout and I am on a water fast this weekend. I dropped down to 4 reps per set with 5 reps on the last set for a total of 81 reps, down from Fridays 101.

    It’s okay, I know I can do it. The idea is to not overdo it.

  149. Phil

    Full 10 minutes at 5 reps per set, except for the last set when I did 6 reps. Total 101 Reps.
    That was hard, but I feel good.
    Where I feel it most s the shoulders. That’s not surprising since the resistance is greater when you’re doing the shoulder press.

  150. Phil

    This morning I was actually dreaming of my workout before I woke up… sick right?

    I only did 5 reps for half of the sets and four for the rest for a total of 91 reps. Still a good workout.

  151. Phil

    16 sets out of 20 at 5 reps per set = 80 reps + 16 (4 sets of 4 reps) = 96 Total reps.

    I’ll hit 5 reps per set this week, just not today.

    How are you doing?

  152. Phil

    I was up early, but didn’t get to workout until now.
    I was thinking I want to do more than Thursday, maybe even 10 minutes at 5 reps per set. I couldn’t do it. I did 10 sets of 5 reps and 10 sets at 4 reps. I’m about half way there.

    I’m ready for Monday.

  153. Edmund Ilski

    Morning Phil 🙂
    Ok,you are challenging me so:
    I am still doing 3 minutes but used it to 4 reps.
    Am now at 24 reps total and will continue.
    Not pushing it too hard,and watching strict form 🙂
    No Phil,I will not catch you anytime soon but I’m working on it.
    As I live in New Orleans,we have our annual MARDI GRAS starting this week- end. This wonderful debauchery will last an entire month 🙂
    This city really parties all year long.
    Ever been here or attended the MG?

    • Phil

      I have never been to Mardi Gras, and my wife is going to be so jealous. She dreams of going to New Orleans and Mardi Gras.

      So, a month of debauchery, does tha mean no workouts for a month????

      I’ve got Super Bowl Sunday, but I’m not going to miss my workout tomorrow or my Monday morning workout. In fact one of those workouts I’ll do a full ten minutes 5 reps per set, except for 6 reps on the final set.

      The train is just pulling out of the station, no pulling the emergency break now.

      • Edmund Ilski

        Phil,
        Still on track with my 15/15.
        Did have to do them much later yesterday than normally would,but did get them in.
        I also completed my set this morning.
        3 minutes, 4reps so. Total of 24.
        Today I feel the burn.
        Due to circumstances,which I will not repeat I did the 15/-5 first- without walking.
        Big mistake for me at least.
        Walking will get the soreness out.
        So yes,even among the Mardi Gras,soccer bars,and good old New Orleans lifestyle- I remain strong in my routine.
        Mardi Gras really is a Special time around here 🙂
        As if this town needed any excuse to just be unique 🙂
        I see your up to some ridiculous Steve Reeves number of reps and repetitions 🙂

        • Phil

          Papi, you lucky devil with Mardi Gras in New Orleans.
          In the video the young lady doing the Beginner Level with one cable does 5 reps per set.
          I have personally done 6 reps per set in the past. I’m building to that level again.
          Once I hit 6 reps per set I’ll move up to two cables and drop down to 3 reps per set and build up again.

          I may at that time switch between workouts between one cable for high reps and two cables for lower reps. The idea to switch it up on the body so it doesn’t get too used to just one workout. The goal to build strength and endurance.

  154. Edmund Ilski

    Hey Phil.
    Just started 3 days ago 🙂
    I am concentrating on form.
    Presently doing 3 reps every 15 seconds times 3 minutes for a whopping 18 total 🙂
    I might add I do walk every day at a very fast pace.
    That you are doing 85 reps is phenomenal 🙂
    I will not be challenging you to an arm wrestle any time soon 🙂

    • Phil

      Papi, you will catch me and pass me in no time. Don’t overdo it and never miss a workout. That’s why I’m posting here every workout. So you folks can keep me honest.

  155. Phil

    I felt good this morning.
    The first 3 minutes (6 sets) I did 5 reps per set. I couldn’t do it the rest of the workout, 4 reps per set the rest. Except I did 5 reps the final set. For a total of 87 reps for the whole workout.
    I feel it. I have a nice sweat going.
    How are you doing?

  156. Phil

    Snow Day from work!

    I still felt Sundays workout in my chest, shoulders and triceps. I thought about taking another day to recuperate, but decided to give it a go.

    I still did 4 reps per set plus 5 on the last rep. I did have enough time each set to do a fifth rep, but I didn’t.

    I’m glad I did my workout. I’m going to put on my snow boots, head across the street and buy a fresh pineapple to help relieve the muscle pain.

  157. Phil

    Sun, Jan 25.
    Full 10 minutes, 4 reps per set, except for the last set when I did 5 reps. For a total of 81; Curls, Squats and Presses. I’m thinking about next week when I will do 5 reps per set.

    I feel this workout most on my shoulders because the resistance is increased in the overhead press.
    Tomorrow I will probably feel it the most in my butt.

    How is everyone else doing?
    Let me hear from you.

  158. Hello Phil!

    Thank you for this awesome site! I have tried your workout and it took me a couple of tries ( I am really out of shape ) before I got it right but now I am on my way!

    I just finished my workout this morning and I feel fantastic. I am looking forward to the next one already.

    I have also checked out your diets and it just happens that I love Brocoli, that is going to be wicked soup!

    You are doing great things here and I am really glad that I found your site to help me make these improvements for myself.

    Thanks Phil!

    • Phil

      Jared, you’re just starting, it gets better and better as you get healthier and more fit.
      There’s a reason Healthy comes before Wealthy & Wise. ;^)

  159. Hello Phil.
    This appealed to me because it is fast and I’m not really into gyms.
    So I started on day one empty handed,curl,squat,press and down.
    15 seconds on 15 seconds off, for 10 minutes just like the man said.
    I used a great little thing called online stop-watch and put it on full screen so I could get the timing just right.
    By the end of the 10 minutes I had a nice little sweat going and felt fine.
    I wasn’t prepared for the PAIN the next day! Oh my aching thighs! No seriously it hurt!
    Anyway day 2 I did it just the same again, empty handed,no weights or Bands…I figure I should ease in. It was hard on my thighs again.
    Day 3, I really had to take a rest day..ouch.
    So today was day 4 and I went back and repeated the exercise. My legs are not so bad today. Hmm maybe I’m strengthening up.
    Next week I’ll try the cans of soup!.. Lifting, not eating!
    Oh yes, and I eliminated sugar and alcohol from my diet.
    Is 2015 the year of commitment?
    Day 3

    • Phil

      Janelle, I would have liked to see you start empty handed for just a minute or two, three reps per set. Then skip a day, to recover and then next workout add a couple of minutes. Taking a week or so to get up to 10 minutes. In the beginning you Focus on Form.
      It’s EZ to build up on reps and resistance, if you take it slow.

      One of the best ways to help alleviate the muscle ache from the 15/15 workout is to Walk. Walk 30 minutes every day (rain or shine), 15/15 three days a week, follow ‘Eat To Live’ and in six short weeks you will be in amazing shape.

  160. Phil

    Thurs Jan 22th, 6:30 AM just finished my 15/15, I did 4 reps per set for the first 5 minutes, then dropped down to 3 reps per set except four 4 the last set.
    So, I’m making progress, without over doing it. Next week I will be up to 4 reps per set and I’ll do 5 on the last set.

    I’m feeling good, ready to take on the day.
    Who Feels Good?

  161. Phil

    Tues Jan 20th, just finished my 15/15, still at 3 reps per set except four 4 the last set. A shower and then off to work. I’ll be back here Thurs.
    Make it a great day.
    Phil

  162. Phil

    It’s Sunday Jan. 18th, I just finished my 10 Minute 15/15 Workout. 3 reps per set, except for the last one where I did 4. I Focused on Form.

    Over the next couple of weeks I will work up to 6 reps per set before adding a second cable to my Lifeline.

    Breakfast, and then a walk through my backyard… Why don’t you join me…

    http://youtu.be/JsNYC6W5Dew

  163. Angela

    Hi Phil, this is so cool:). Love it. Going to have to try this one as it’s a time saver. Thank you for sharing. Nice work as always.

    • Phil

      Hi Angela, and thanks. Please try this routine, I know everybody has time to do this.
      Don’t mistake for one second this is an Intense Workout.
      Don’t attempt it the first time full bore, you wont make it through all 10 minutes or you’ll pay for it the next day.
      First time, do it empty handed, just to get the moves down and Focus On Form. Head Up, back flat, bend at the knees, touch elbows to knees, and don’t forget to breath.

  164. Edmund Ilski

    Hello Phil.
    I am on an iPad an unfortunately for me I cannot play the video.
    Sour grapes.
    I was looking forward to it.

    • Phil

      I’m sorry I didn’t know the videos wouldn’t play on an iPad.
      The video is very helpful to get the form down and to give you the timing (also motivation)
      But, no video, no problem. The movement is Curl, Squat, Stand, Press, Down… repeat.
      Find a clock with a second hand, Work 15 seconds, Rest 15 seconds for 10 minutes.
      Focus on Form, start slow. Keep your head Up, your back Flat as you squat. Touch your elbows to your knees, Press with power.
      That’s it… “Lather… Rinse..Repeat”

    • Edmund Ilski

      Yes Phil,easy enough.
      I am enjoying your site more and more 🙂
      You present things in an easy and informative way- all the time being quite,quite useful.
      Thanks for the help and timely responses.
      Much appreciated 🙂

      • Phil

        That is my Goal EZ solutions to tough problems.
        As far as timely responses, your timing has just been good. I’m at work eight hours a day with no access to my website. But, I’m up early and I stay late to handle emails and comments.

  165. Andrew Febbraro

    I think this workout is great. The best thing about this work out routine is that you can learn to incorporate different movements using the same 10 minute workout. For an example you can substitute bands with light dumbells. You also can increase the intensity if necessary by decreasing the workout time from 10 minutes to 5 minutes and increase ratio from 15/15 to 30/30. So much you can do! Enjoy!

    • Phil

      Hi Andrew, thanks for taking the time to look and comment here.
      As a way of introduction I should explain that Andrew is a friend and a hard core bodybuilder, and has been for many years.
      He has to vary his routines to continue his growth, so he naturally looks for ways to vary a routine.

      For you folks just starting to workout, you can follow the routine for a very long time without stagnating. All you have to do is do a little more each and every week. Add reps to your set, to reach a level of fitness and then add resistance. The Lifeline cables will take you from Beginer to almost Andrew’s level, but not quite. There are endless exercises you can do with the cables and the DVD and chart it comes with.

  166. WOW. I even have bands to work with. I do have a gym membership but it takes about 20 min to get there so I don’t go everyday. This would be a great and fast workout for those days that I don’t go. I do have a class reunion coming up………………… 🙁
    Debbi

    • Phil

      Debbi, you’re all set, you have everything you need to succeed. You have a Goal Date, an image of how you want to look for it, you have all the equipment you need, and you have the Time. So, you have No Excuses.
      Here’s what I suggest; read this blog next http://makeitez4me.com/ive-kept-exercise-workout-log-going-back-1970s/
      Follow ‘ETL’ strict. Walk 30 minutes every day, in one shot or three 10 minute walks, it doesn’t matter. Do the 15/15 Workout every other day. Increase the reps per 15 second sets, until you get to 6 reps per set and then increase the resistance. So, you’re making a little progress each day.

      Do yourself a favor, take B4 and After pics, you don’t have to share them, but you’ll be glad you did.

  167. Jazmin

    I’m tired from just watching the workout. I think it’s a great workout, walking will keep you fit but adding resistance training will intensify the workout and add some muscle which burns calories even when you’re not working out. I think this is an excellent piece of equipment for exercising and at a great price.

    • Phil

      Thanks Jaz. I can’t think of a better, more practical piece of equipment for anyone. You young busy professionals and the “Over the Hill Gang” like me.
      We all need Aerobic and Anaerobic exercise as part of a Healthy Lifestyle.

    • Phil

      It gives you more resistance over a greater range of motion. It’s portable and costs less than 120 lbs of free weights.
      What’s not to love?

  168. Jared

    This really does seem like the ideal fitness plan. I know I want something that will fit into my lifestyle and just be more convenient.

    This is also much more preferrable then going to the gym in my mind. Expensive fees have always stopped me in the first place.

    This might be just right!
    Thanks Phil!

    • Phil

      Jared, you are welcome, but “This might be just right!” Where do you see a downside? You can start with nothing, workout with household objects, until you decide it’s time to commit to Lifetime Of Fitness.

  169. Excellent workout! Even if you have to start not with as long as 15/15 and work up to it….an all around great endurance exercise and calorie burner!

    • Phil

      Exactly Rosie, the most important thing to do is start.
      Follow the video for form, timing and motivation.
      Start empty handed, just do three reps for a minute or so. See how you feel tomorrow.
      Feel good, next day do three reps for three minutes, then four minutes, until you get to a Full Ten Minutes.
      Next workout do four reps for a Full Ten Minutes.
      When you can do 6 reps or more per set for a Full Ten Minutes, it’s time to add weight.

      Your progress will be Fast & EZ

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