"TLFC" exercise and accountability support!
Replies
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Hey gang
I like myself unconditionally!
Happy Thursday! 1 client this morning and then 2 this evening. Finalized with a roof contractor and new roof will be put on at the end of the month/beginning of next month. Big expense, but going to be worth it.
Cardio: jog/walk- 2 miles (300 calories)
Strength: back- pullups, bent over rows, seated cable rows, pullovers. 12,10,8,6 x 4 sets
Assessment: I did good, but lots of sodium.0 -
Good luck on the roof, niner! Reminds me I need to get on having my oak tree trimmed way back. Ah, springtime work on the house!
Happy Thursday!
Cardio: 4 mile run, easy pace. 45 minutes.
Food: on target.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! No clients this morning then 1 this evening and then TKO. Dental appointment this morning then later I work on reinforcing our front French Doors. Needs updated hardward and new wood molding.
Cardio: jog/walk- 2 miles (300 calories)
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 12,10,8,6 x 4
Assessment: It was a Subway day yesterday.0 -
I interviewed 7 contractors for the job and the one I chose has a great track record. I also got a great testimonial from someone who's roof slope looks like mine (I have 4 skylights in my house) and the pictures and job looks really good. And he was also the lowest price of all of them.brandiuntz wrote: »Good luck on the roof, niner! Reminds me I need to get on having my oak tree trimmed way back. Ah, springtime work on the house!
Happy Thursday!
Cardio: 4 mile run, easy pace. 45 minutes.
Food: on target.
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Hey gang,
I like myself unconditionally!
Happy weekend! No clients this morning just strength class. DW and DD are going to a girls party while I check out some home reno work at a friend's who owns several duplex's.
Cardio: jog/walk- 2 miles (300 calories)
Strength: NONE
Assessment: I did okay.1 -
Happy Saturday!!
Double workout today...
Cardio: 5 mile run, easy pace. 65 minutes.
Strength training:
Bench Press: 3x5x77.5lb
OHP: 3x5x52.5lb
Pendlay Row: 3x5x77.5lb
Plank: 1x60sec
Side planks: 2x30sec
Flutter kicks: 3x20.
Food: on target0 -
Happy Sunday!!
Cardio: 10 mile run, easy pace.
Food: on target.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! New client this morning and then 1 this evening then TKO. Have to grocery shop and do some laundry today.
Cardio: run/jog 2 miles (300 calories)
Strength: quads- leg press, squat, leg extension 12,10,8,6 x 4
Assessment: Did alright this weekend.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 1 client this morning and 2 tonight. Laundry today and finish re enforcement of front door.
Cardio: jog/walk 2 mile (300 calories)
Strength: hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 12,10,8,6 reps for 4 sets.
Assessment: Steak for dinner yesterday.0 -
Happy Tuesday!!
Cardio: 3 mile run, easy pace.
Food: too much on Monday, but okay today.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! No clients this morning, strength class tonight then TKO. Not much to do today. A little renovation work to finish, but that's it.
Cardio: run/jog- 2 miles (400 calories)
Strength: chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6 x 4
Assessment: Good day yesterday.0 -
Just a quick check in that I've been sick for a couple days, so no exercise or much food. Should be back to normal on Saturday.0
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Hi Niner and Brandi, I just saw this post and I'd be really interested in participating, if you'll have me. I may have to look up some of the terms for what I do, although I think I know most of them.
Background: I'll be 65 on Easter Sunday but I've been working with trainers (two) since Sept of 2013. I do cardio, weight lifting and lots of circuit type workouts. I've lost a little over 60 lbs and am getting close to maintenance, about 8 or 9 lbs to go.
I try to get to the gym 4 or 5 days per week but I've had a cold since last week and only made it 3 then and probably 3 this week. I do walk the dog on off days though, at least a couple of miles or more at a fast clip.
Can I just copy and paste my workout in here.............it's the way I record it in the exercise screen of MFP. My trainer has me de-stressing my muscles and joints right now and backing off heavy lifting in exchange for higher rep/lower weight/quicker workouts plus a little extra cardio. I've been deadlifting 155lbs, bench 80 lbs, OHP 50 lbs and leg pressing 470 lbs. I'm pretty strong. I haven't graduated to barbell squats or rows yet, but I'm getting close.
Here's my workout for today. If you want me to change the format and be more name specific re the exercise let me know and I'll work on that. Or if it's too much info, I can change that as well.
Foam roller/stretches. 15 min bike level 10/12.5 mph. 60 min circuit training/strength (more reps, less weight, quicker). Circuit #1 3X each in rotation, 2 min stairs level 5, 10 renegade rows/15 lbs, 2 inchworms to 5 pushups, swiss ball crunches w/25 lbs, 15 lateral raises w/5 lb each arm, 30 sec elevated leg w/kickouts forearm plank. Circuit #2 3X each, 12 single leg press w/180 lbs, 20 inner thigh w/70 lbs, 15 each leg glute master w/20 lbs. Circuit #3 only 2X each (ran out of steam
), 12 each arm cable twists w/30 lbs, 15 deltoid cross over pulls w/14 lbs, 12 cable dead lift w/86 lbs.
I generally eat around 1750 cals/per day with one meal that will throw me over about once a week (usually around a 2000 cal day). I use TDEE but still take credit for my exercise calories, just don't eat them back. I haven't eaten quite at goal the past week because I've been sick, but have tried to get close, just a little under.0 -
Welcome! Yes, copying your workout and pasting it is fine. The reason for the thread is for accountability and to share good information. Also I'll answer any questions for those who participate.Hi Niner and Brandi, I just saw this post and I'd be really interested in participating, if you'll have me. I may have to look up some of the terms for what I do, although I think I know most of them.
Background: I'll be 65 on Easter Sunday but I've been working with trainers (two) since Sept of 2013. I do cardio, weight lifting and lots of circuit type workouts. I've lost a little over 60 lbs and am getting close to maintenance, about 8 or 9 lbs to go.
I try to get to the gym 4 or 5 days per week but I've had a cold since last week and only made it 3 then and probably 3 this week. I do walk the dog on off days though, at least a couple of miles or more at a fast clip.
Can I just copy and paste my workout in here.............it's the way I record it in the exercise screen of MFP. My trainer has me de-stressing my muscles and joints right now and backing off heavy lifting in exchange for higher rep/lower weight/quicker workouts plus a little extra cardio. I've been deadlifting 155lbs, bench 80 lbs, OHP 50 lbs and leg pressing 470 lbs. I'm pretty strong. I haven't graduated to barbell squats or rows yet, but I'm getting close.
Here's my workout for today. If you want me to change the format and be more name specific re the exercise let me know and I'll work on that. Or if it's too much info, I can change that as well.
Foam roller/stretches. 15 min bike level 10/12.5 mph. 60 min circuit training/strength (more reps, less weight, quicker). Circuit #1 3X each in rotation, 2 min stairs level 5, 10 renegade rows/15 lbs, 2 inchworms to 5 pushups, swiss ball crunches w/25 lbs, 15 lateral raises w/5 lb each arm, 30 sec elevated leg w/kickouts forearm plank. Circuit #2 3X each, 12 single leg press w/180 lbs, 20 inner thigh w/70 lbs, 15 each leg glute master w/20 lbs. Circuit #3 only 2X each (ran out of steam), 12 each arm cable twists w/30 lbs, 15 deltoid cross over pulls w/14 lbs, 12 cable dead lift w/86 lbs.
I generally eat around 1750 cals/per day with one meal that will throw me over about once a week (usually around a 2000 cal day). I use TDEE but still take credit for my exercise calories, just don't eat them back. I haven't eaten quite at goal the past week because I've been sick, but have tried to get close, just a little under.
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Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! No clients this morning then 1 this evening and then TKO. Didn't mow the lawn yesterday, so I'll do it today.
Cardio: jog/walk- 2 miles (300 calories)
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 12,10,8,6 x 4
Assessment: Milk Duds may have did me in yesterday.0 -
Get better girl! Knock on wood since I haven't been laid up with illness in 4 years now.brandiuntz wrote: »Just a quick check in that I've been sick for a couple days, so no exercise or much food. Should be back to normal on Saturday.
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Thanks Niner.
Cardio today- 40 minute dog walk uphill at about 3.5 mph pace
Food prelogged 1690 calories with no candy...........LOL. Now I just need to stick to it.
Tomorrow is a rest day and meal out so it'll be closer to maintenance eating.....YAY
Have a nice weekend. I'll check back in Sunday. It'll be a gym day for me.
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Hey gang,
I like myself unconditionally!
Happy weekend! No clients this morning just strength class. My DW Ballroom competition is this weekend so that's what's up.
Cardio: jog/walk- 2 miles (300 calories)
Strength: NONE
Assessment: I did okay.0 -
Yesterday we went to the beach and spent the day. I walked for about 1.5 hours but it was pretty leisurely for the most part.
I also ate around maintenance................about 2000 as I had a hamburger, although I couldn't finish it and only ate half the bun, I did eat a few french fries. It's been a while and I have to admit they tasted pretty good...........LOL
Today I was at the gym. Not sure I'm really liking going back to circuit training with lower weights and more reps............I hope it accomplishes something.
My workout this morning:
Warmup: 5 min calisthenics including 2 inchworms to 10 standard pushups each, 60 sec extended arm plank, leg swings, 25 squats and 15 min bike ride.
60 min circuit training/strength training.
Circuit #1: 3X each rotation incl 5 plank w/press @ 15 lbs, 12 back extensions w/10 lbs, 20 hanging leg lifts (all varieties), 2 min stairs @ level 5.
Circuit #2: Progressive leg press 25 reps @ 220lbs, 20 reps @ 310 lbs, 15 reps @ 400 lbs and 3X each rotation of 15 single arm bent over row w/27.5 lbs, 8 bench press w/65 lbs, 15 standing overhead tricep extension w/10 lbs each arm, 20 standing bicep curls w/10 lbs each arm.
Circuit #3: Only 2 X each rotation incl 15 each arm KB swing w/high elbow pull and 15 lbs, 10 each side reverse lunges w/bottoms up KB press @ 15 lbs, 15 each side cable lunge twist @17.
I've got my calories back up to 1750 now that I feel better again but I did lose about 1.5 lbs last week with the lower calories. Sometimes it's tempting to just finish up the weight loss by substantially lowering my calories for about a month. I know it's not a good idea but it is tempting.0 -
Happy Sunday!!
Welcome, Luluinca!
Finally back to feeling normal.
Exercise: Two softball games as catcher, plus ran 3 miles, moderate pace.
Food: on target.0 -
You can lower your calories by a little if you'd like, just make sure that your macro/micro nutrient essentials are met. There is really no standard for weight loss with the exception of being reasonable with calorie deficit.Yesterday we went to the beach and spent the day. I walked for about 1.5 hours but it was pretty leisurely for the most part.
I also ate around maintenance................about 2000 as I had a hamburger, although I couldn't finish it and only ate half the bun, I did eat a few french fries. It's been a while and I have to admit they tasted pretty good...........LOL
Today I was at the gym. Not sure I'm really liking going back to circuit training with lower weights and more reps............I hope it accomplishes something.
My workout this morning:
Warmup: 5 min calisthenics including 2 inchworms to 10 standard pushups each, 60 sec extended arm plank, leg swings, 25 squats and 15 min bike ride.
60 min circuit training/strength training.
Circuit #1: 3X each rotation incl 5 plank w/press @ 15 lbs, 12 back extensions w/10 lbs, 20 hanging leg lifts (all varieties), 2 min stairs @ level 5.
Circuit #2: Progressive leg press 25 reps @ 220lbs, 20 reps @ 310 lbs, 15 reps @ 400 lbs and 3X each rotation of 15 single arm bent over row w/27.5 lbs, 8 bench press w/65 lbs, 15 standing overhead tricep extension w/10 lbs each arm, 20 standing bicep curls w/10 lbs each arm.
Circuit #3: Only 2 X each rotation incl 15 each arm KB swing w/high elbow pull and 15 lbs, 10 each side reverse lunges w/bottoms up KB press @ 15 lbs, 15 each side cable lunge twist @17.
I've got my calories back up to 1750 now that I feel better again but I did lose about 1.5 lbs last week with the lower calories. Sometimes it's tempting to just finish up the weight loss by substantially lowering my calories for about a month. I know it's not a good idea but it is tempting.
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You can lower your calories by a little if you'd like, just make sure that your macro/micro nutrient essentials are met. There is really no standard for weight loss with the exception of being reasonable with calorie deficit.Yesterday we went to the beach and spent the day. I walked for about 1.5 hours but it was pretty leisurely for the most part.
I also ate around maintenance................about 2000 as I had a hamburger, although I couldn't finish it and only ate half the bun, I did eat a few french fries. It's been a while and I have to admit they tasted pretty good...........LOL
Today I was at the gym. Not sure I'm really liking going back to circuit training with lower weights and more reps............I hope it accomplishes something.
My workout this morning:
Warmup: 5 min calisthenics including 2 inchworms to 10 standard pushups each, 60 sec extended arm plank, leg swings, 25 squats and 15 min bike ride.
60 min circuit training/strength training.
Circuit #1: 3X each rotation incl 5 plank w/press @ 15 lbs, 12 back extensions w/10 lbs, 20 hanging leg lifts (all varieties), 2 min stairs @ level 5.
Circuit #2: Progressive leg press 25 reps @ 220lbs, 20 reps @ 310 lbs, 15 reps @ 400 lbs and 3X each rotation of 15 single arm bent over row w/27.5 lbs, 8 bench press w/65 lbs, 15 standing overhead tricep extension w/10 lbs each arm, 20 standing bicep curls w/10 lbs each arm.
Circuit #3: Only 2 X each rotation incl 15 each arm KB swing w/high elbow pull and 15 lbs, 10 each side reverse lunges w/bottoms up KB press @ 15 lbs, 15 each side cable lunge twist @17.
I've got my calories back up to 1750 now that I feel better again but I did lose about 1.5 lbs last week with the lower calories. Sometimes it's tempting to just finish up the weight loss by substantially lowering my calories for about a month. I know it's not a good idea but it is tempting.
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Hey gang,
I like myself unconditionally!
Happy Monday! No clients this morning, 1 this evening then new TKO session. DD and DW are off this week because of spring break. DW also competed and did okay this week at ballroom competition in San Francisco.
Cardio: run/jog 2 miles (300 calories)
Strength: quads- leg press, squat, leg extension 12,10,8,6 x 4
Assessment: Never ate at El Torito's till yesterday for dinner after the competition.0 -
Thanks for the suggestion Niner. I've been doing TDEE -15% and losing about 2 lbs/mo. If I changed it to -20% or even 25%, you think that would be okay? I'm just really tired of dieting and would like to get to my goal weight soon. I only really have 8 or 9 lbs left to lose.
I just want to make sure I'm fueling my workouts well. I'm not lifting heavy for a few week so right now might be a good time to increase my deficit anyway.0 -
I had a good day. Any day that I get back in the pool is a good day.
Exercise: Foam Roller/stretches. 20 min Calisthenics warm-up including 10 inchworms to 20 total pushups, 20 situps w/10lb med ball, 40 crunch twist w/10 lb med ball, 20 renegade rows w/15 lbs, 5 plank w/press @15 lb, 60 sec extended basic plank, 25 BW squats, 40 swiss ball crunch w/25 lbs. 10 min freestyle and 25 min backstroke swim, about 3/4 mile.
Food: I cut back my calories a bit today from 1750 to 1670 or so. I'm not hungry so that's a good sign. Sometimes when I swim I get really hungry.
Assessment: Macros were all good but sugar was a little higher than I usually like it. Otherwise a great day.
@ Niner, I shouldn't have said I'm tired of dieting, I know it's a never ending process and a lifestyle change. What I'm tired of is the deficit.0 -
Happy Monday!
Strength Training:
Bench Press: 3x5x77.5lb
OHP: 2x45lb, 2x50lb
Pendlay Row: 3x5x75lb
Plank: 1x60sec.
More sore than I thought I'd be after softball on Sunday. Forgot how much all that squatting as catcher works my quads!
Food: okay.0 -
Last few lbs usually takes a bit more patience since for some it's becomes pretty stubborn. But feel free to feel out how you do with a little bit more.Thanks for the suggestion Niner. I've been doing TDEE -15% and losing about 2 lbs/mo. If I changed it to -20% or even 25%, you think that would be okay? I'm just really tired of dieting and would like to get to my goal weight soon. I only really have 8 or 9 lbs left to lose.
I just want to make sure I'm fueling my workouts well. I'm not lifting heavy for a few week so right now might be a good time to increase my deficit anyway.
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Yay, back to softball!0
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Hey gang
I like myself unconditionally!
Happy Tuesday! 1 client this morning and 2 tonight. Mow the lawn today and get some new wood to replace rotting wood around plant perimeter. Fun day.
Cardio: jog/walk 2 mile (300 calories)
Strength: hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 12,10,8,6 reps for 4 sets.
Assessment: Steak for dinner yesterday.0 -
Another great day here.
Exercise: Today was a dog walk day. We walked about 2.6 miles in 45 minutes, about half of it uphill. She loves these days.
Tomorrow is another gym day, will meet with my trainer and see if he approves of the circuits I'm doing.
Food: Two days in a row of cutting calories a little bit. I'm right around 1650 or so. Seems fine so far.
Leaving Thurs for a 6 day visit to our kids in CO so it'll be interesting to see how I do while away from home this time. We're planning a picnic and a hike on Easter Sunday plus at least one gym day at my daughter's gym. We do a lot of dog walking while we're there as well. She lives close to a river and so we walk there almost every day. Last time I visited I lost weight.0
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