"TLFC" exercise and accountability support!
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Okay. I have slacked but I was on vacation for 8 days. No workouts but back at it as of yesterday.
Wednesday workout:
Cardio: 15 min. warm up on the arc trainer
Strength: Chest: Flat press 3x10; Incline press 3x10; Decline press 3x10; Incline fly standing db 10x3; Fly machine 10x3
Food: Good to be back on target with the food. No booze (except weekends)
Thursday (projected):
Cardio: Treadmill run - probably on the slow side (9:15 minute mile) 30 min.
Strength: Back: Wide pulldowns - 10x3; Chin-grip pull downs 10x3; Seated row 10x3; straight arm pull downs 10x3; 1 arm bent over cable row - 10x3; two arm high cable row 10x3; Back extensions: 10x3
I think it's also leg day and I'm hoping for squats: 10x3; plie 10x3
Foo: Will be on target again today. Pushing the water. No booze.0 -
TGIF! It feels awesome to be back in the swing of things and back at the gym. I hate it when I go places without an on-site gym because that means I won't workout even if I bring my clothes!
No legs yesterday. Did abs instead - dumbbell side bends and twists 1x15; 1x12; 1x10. Had a good, slow run - 9:05 minute mile.
Today:
Cardio: 30 min. run - speed intervals
Strength: Shoulders: Smith: Shoulder press, wide/narrow upright rows; front/back shrugs; cable front/lateral raises; rotator cuff 3x10 (or until failure. Which with my husband spotting me means 10 lol).
Legs: Squats: regular/wide; lunges
Food: On target! Liking this no booze thing, although tonight there may be some wine as it is Friday but it will be in moderation.0 -
Good job Jen!0
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Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! One client this morning then TKO this evening. New month, however on a sad note the Vietnamese place we've been going to for years is now closed. So now we have to find a new one for our Friday family eat night.:(
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 12,10,8,6.
Assessment: Even with candy overload, no weight gain...............I planned right!0 -
Good to see you again, Jen!!
Thursday: took a rest day. Man, the 12.5 miles from Wednesday kicked my legs hard.
TGIF!
Cardio: 3 mile run. 32 minutes. Pace 10'53".
Food: on target.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! One client this morning then k-box and strength training classes to teach. Kickin' it at my FIL's house today and later my MIL is coming over
Cardio:kbox- 60 minutes (400 calories)
Strength:NONE
Assessment:High sodium day yesterday.0 -
Happy Saturday all.
Had a great day today.
Cardio: Early morning sweatiest on my spin bike. Hill work for 60 mins.
Strength: Met with a firefighter chick friend of mine and did a CrossFit workout at the gym. Descending ladder (reps 15, 12, 9, 6, 3) of:
Thrusters - 65lb bar
Knees to elbows
20lb dumbbell snatch
Pushups to the deck.
A great day.0 -
Happy Saturday!!
One game of flag football. Had fun, but I didn't play all that well.
Food: on target.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 2 clients this morning and new 6 week session of TKO tonight! It's a new month and I'm determined to get at 180 or under by the end of this month, so here we go!
Cardio: stepmill- level 9-15 30 min (500 calories)
Strength: quads- leg press, squat, leg extension 8x8
Assessment: Not a good eating weekend for me.0 -
Happy Monday!
Cardio: 3 mile run. 34 minutes. Easy pace. Starting tapering in prep for my half.
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 2 clients this morning and then 2 tonight. Getting a sports watch for my dad for his 80th birthday today.
Cardio: Stepmill- level 9-14 30 minutes (500 calories)
Strength: hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 8x8
Assessment: I did pretty good yesterday.0 -
Happy Tuesday!
Yesterday didn't make it to the gym. Spent the day cleaning house and wasn't going to workout BUT I popped in a video and did some tae-bo for 50 minutes.
Today:
Cardio: 30 min. (slow) tempo run 6.2 - 1 mile warm; 7.2 - 1 mile tempo; 6.2 - 1.2 mile cool(felt like I was running in quicksand)
Strength: Tri's: close-grip press; skull crushers; lying tricep extension; dips - 3x10; Abs: Captains chair & crunch machine 3x10
This afternoon plan on doing some pole dancing practice
Food: Been good. Had some wine last night though0 -
Happy Tuesday!
Strength training: Strong Lifts 5x5
Bench press: 85lb
Overhead Press: 55lb
Barbell Row: 70lb
Barbell Glute Bridge: 95lb
1.5 pullups.
Food: on target0 -
What day is it? HUMP DAYUH!!
Cardio: 30 min. arc trainer - strength program level 5
Lifting: Bi's - cable work: straight bar: regular curls/reverse; ez bar: wide/narrow curls; 1 arm hammer curl w/ stirrups; double high cable bicep curl: 3x10
Legs: Ab/Adductor machine; donkey kick. 3x10
Food: On target.0 -
Yea! It's hump day!!!!What day is it? HUMP DAYUH!!
Cardio: 30 min. arc trainer - strength program level 5
Lifting: Bi's - cable work: straight bar: regular curls/reverse; ez bar: wide/narrow curls; 1 arm hammer curl w/ stirrups; double high cable bicep curl: 3x10
Legs: Ab/Adductor machine; donkey kick. 3x10
Food: On target.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! One client this morning then TKO tonight. Laundry day today!
Cardio: walk/jog- 3 miles (590 calories)
Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
12,10,8,6.
Assessment: I did well yesterday.0 -
Hump Day Indeed!
Cardio: 10 mile run. 2 hours, 7 min. 12'43" pace. Lots of wind tonight...tough run.
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! 2 clients this morning and 3 tonight! Got another load of laundry to do tonight and some lawn work. Never ending lawn work in CA!
Cardio:Stepmill- level 9 to level 15 (300 calories)
Strength:chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6
Assessment: Much better with food and water yesterday.0 -
TGIF!! *happy dance*
Yesterday was an unplanned rest day unfortunately. Didn't get up early and didn't go as planned.
Today, however, we have to go out so we will be hitting the gym in the afternoon.
On deck:
IF we do cardio I will be doing a 30 min. run - possibly speed work. Not sure yet.
Chest: DB work: single arm flat DB press; single arm flat flies; single arm incline press & flies; pull overs; 3x10
Abs: Floor work: Planks, crunches
Food: Good. Today I'm going to have to watch the calorie in-take since we'll be going out to dinner tonight and I know that wine will be involved.0 -
If I haven't told you yet, just be wary of alcohol intake. Alcohol inhibits any fat loss until it's out of the system. Keep it up!TGIF!! *happy dance*
Yesterday was an unplanned rest day unfortunately. Didn't get up early and didn't go as planned.
Today, however, we have to go out so we will be hitting the gym in the afternoon.
On deck:
IF we do cardio I will be doing a 30 min. run - possibly speed work. Not sure yet.
Chest: DB work: single arm flat DB press; single arm flat flies; single arm incline press & flies; pull overs; 3x10
Abs: Floor work: Planks, crunches
Food: Good. Today I'm going to have to watch the calorie in-take since we'll be going out to dinner tonight and I know that wine will be involved.0
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