"TLFC" exercise and accountability support!
Replies
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LovelyIvy466 wrote: »Thanks Niner.............I give my trainer a lot of the credit...........he knows when to push me a little. I had a mental block at 155................LOL
See now THIS makes me want a trainer. I've worked with a few in years past, but I didn't really have articulated fitness goals outside of 'be skinny' so it didn't work out. Hmm. Definitely food for thought.
I really can't recommend it enough. I've had two trainers in the last year and a half. My first one was called "Doc" at the gym I go to. She helped me rehab a pretty serious back injury through lots of core and stabilizing exercises with weights, along with weight loss. Lots of circuit type work. Then I moved onto my newer coach last September when I felt strong enough for heavier weights..............love it. He's a former Marine and pretty intense but he knows when to push me and has an instinct for what I'm capable of. I put the hard work in but I doubt I'd be this far along doing it on my own..........to be honest.
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Thanks Niner.............I give my trainer a lot of the credit...........he knows when to push me a little. I had a mental block at 155................LOL
Big props! This is my reminder to get mine past 155lb. I've done 160lb in the past, but between being somewhat inconsistent with the weightlifting and concerned about maintaining form, I've been staying at 155lb to be "safe".0 -
Happy Wednesday!!
Strength Training:
Bench Press: 3x5x75lb
OHP: 3x5x50lb
Pendlay Row: 3x5x75lb
Flutter Kicks: 3x20
Food: ugh, too much. Need to get my act together on the eating. At least I've been maintaining.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! No clients this morning and 2 tonight. Laundry and hiking again today.
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: All food was take out yesterday.0 -
A lot of people use me like once a month to set a program for them and make sure they do it correctly. It doesn't have to be week to week thing.LovelyIvy466 wrote: »Thanks Niner.............I give my trainer a lot of the credit...........he knows when to push me a little. I had a mental block at 155................LOL
See now THIS makes me want a trainer. I've worked with a few in years past, but I didn't really have articulated fitness goals outside of 'be skinny' so it didn't work out. Hmm. Definitely food for thought.
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Got my workout in this morning and then we're taking off for the night...............
Exercise: 15 min calisthenics warmup including 3X 10 standard pushups, 2X 60 sec forearm plank w/elevated leg and kickout, 2X 12 goblet squats w/20 lbs, 2X 10 renegade rows w/20 lbs, 2X 12 situps w/12 lb ball, 2X 20 crunch twists w/12 lb ball. 45 min Strength training including leg press 15@ 310 lbs > 12 @ 400 > 10 @ 490 > 6 @ 510 lbs (personal record), bench press 2X 5 @ 65 lbs > 2X 5 @ 75 lbs > 1X 5 @ 80 lbs, 3 X 6 single arm row from bench w/35 lbs, 3X 10 standing overhead tricep extension with 15/15 lbs, 3X 10 standing bicep curl with 15/15 lbs, 3X 8 seated row w/70 lbs, 3 X 8 inner thigh @ 100. 20 min bike.
Food: We're eating out tonight and then a Mother's Day Brunch on Sat so this will just be the first of two bad days. I gave up logging restaurant meals and just try to eat less the rest of the day and make the best choices I can.
Lost another .5 lb..................only 7.5 to go............
Have a great day..........0 -
Happy Thursday!!
Cardio: 6 mile run, easy pace.
Food: on target.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! 1 client this morning, one tonight then TKO. Just workout today. Maybe some hedge trimming based on whether or not the weather permits.
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: I did okay yesterday.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! No clients this morning just strength class. Nerf gun party for my DD today. I'll just be getting in some extra relax time.
Cardio: jog/walk- 2 miles (300 calories)
Strength: NONE
Assessment: I did okay yesterday. Could have done without the candy.0 -
Had another nice little getaway Thursday night but I definitely ate too much so tried to make up for it yesterday food wise and today exercise wise. Of course we're doing brunch today so...................another tough day. I'll just try to stick to protein and veggies and lay low on the carbs and sweets (if I can....LOL).
No real exercise yesterday..........just a quick walk with the dog but kept my calories under 1600.
Today's exercise: 15 min calisthenics warmup including 2X 10 pushups, 2X 60 sec forearm planks w/elevated leg and kickouts, 2X 12 goblet squats w/20 lb DB, 2X 10 renegade rows w/20 lb DB's, 60 sec reverse crunch, 2X 10 back extensions w/10 lb plate, 2X 10 each side incline bench crunch twists. 60 min strength training including Dead Lifts.....2X 5 @ 135 lbs, 1X 5 @ 145 lbs, 1X 3 @ 155 lbs and 1@ 165 lbs, 2X 8 each side split squats w/red & green bands, 2X 15 kneeling lat pull down w/30/30 cables, 2X 12 chest press w/red & green bands, 2X 12 bicep curls w/red band, 2X 12 each side twist w/red band, 2X 12 deltoid fly w/green band, 3X 8 inner thigh w/100, 2X 6 assisted pullups (4 bars up), 2X 8 assisted dips (7 bars up).
I managed a 165 lb dead lift on my own again so I finally conquered the 155 lb mental block. Wasn't feeling the 175 again though............not yet that is.....
Hope you're all having a nice weekend and enjoying Mother's Day!!!0 -
I'm actually looking forward to a Monday for a change.............too many days of food and champagne....LOL
I managed through the buffet with mimosas and protein...........but couldn't resist the desserts....oh well. It was a lovely day with our daughter and her fiance. My CO kids and grandkids all called this morning, before and after I went to the gym and then hubby came home with a ham for dinner.........sodium........
Exercise: 20 min calisthenics incl 2X 10 standard pushups, 2X 10 renegade rows w/20/20 DB's, 2X 60 sec forearm planks w/elevated leg and kickouts, 2 hand side planks w/10 rotations each, 2X 12 situps w/12 lb ball, 2X 20 crunch twists w/12 lb ball. 20 min strength training incl 3X 8 each side bent over row from bench w/35 lbs, 3X 8 standing overhead tricep extension w/ 35 lbs, 3X 8 bicep curls w/17.5 lbs each, 3X 5 OHP w/45 lbs (my worst lift), 2X 8 inner thigh at 100.
Does anyone know how I can increase my OHP weight. I can barely get through 3 sets of 45 lbs. I feel pretty good about all my other lifts but that one just seems so weak. Any accessory suggestions?
Food: Calories are fine today......under 1700 but the sodium will kill me tomorrow...............
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I would have you work on seated OHP to help with increasing weights, then also OH squats to help not only with legs, but core strength for the OHP.I'm actually looking forward to a Monday for a change.............too many days of food and champagne....LOL
I managed through the buffet with mimosas and protein...........but couldn't resist the desserts....oh well. It was a lovely day with our daughter and her fiance. My CO kids and grandkids all called this morning, before and after I went to the gym and then hubby came home with a ham for dinner.........sodium........
Exercise: 20 min calisthenics incl 2X 10 standard pushups, 2X 10 renegade rows w/20/20 DB's, 2X 60 sec forearm planks w/elevated leg and kickouts, 2 hand side planks w/10 rotations each, 2X 12 situps w/12 lb ball, 2X 20 crunch twists w/12 lb ball. 20 min strength training incl 3X 8 each side bent over row from bench w/35 lbs, 3X 8 standing overhead tricep extension w/ 35 lbs, 3X 8 bicep curls w/17.5 lbs each, 3X 5 OHP w/45 lbs (my worst lift), 2X 8 inner thigh at 100.
Does anyone know how I can increase my OHP weight. I can barely get through 3 sets of 45 lbs. I feel pretty good about all my other lifts but that one just seems so weak. Any accessory suggestions?
Food: Calories are fine today......under 1700 but the sodium will kill me tomorrow...............
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Hey gang,
I like myself unconditionally!
Happy Monday! No clients this morning, one tonight then new TKO session. Grocery shopping then hedge trimming today.
Cardio: run/jog 2 miles (300 calories)
Strength: quads- leg press, squat, leg extension 12,10,8,6 x 4
Assessment: Parties again this weekend, although I stayed pretty much in control.0 -
@ Niner..............thanks for the suggestions, I'll give them a try. I do lunges with shoulder presses but I don't think it's been enough.
It feels weird to be so strong in some ways and weak in others...........I don't particularly like it. I should talk to my trainer about it tomorrow as well.
Today was just a dog walk day.................although we've increased our distance to 3 miles now, and it's uphill at both ends, so it's a pretty decent workout. Food wise, staying under 1700 with lots of protein today.0 -
Happy Monday!
Took the weekend off from exercise. Been feeling a little burnt out, so hopefully the break did me good.
Strength training:
Goblet Squats: 3x5x35lb
Sumo Deadlifts: 1x3x135lb, 2x5x155lb
Barbell Glute Bridge: 3x5x155lb
Plank: 1x60sec
Flutter Kicks: 3x20.
Food: ate at maintenance.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 1 client this morning and 2 tonight. With one full week of training with the mask, I can already tell my cardio is getting better.
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: Really good day yesterday. Now just to sustain it for the next 2 months!0 -
Having a little soreness in my right hip flexor so we did some repair work and stretching early in my training session.............pain disappeared afterwards (although it's back now but not as bad) so I don't think it's serious. Last year I hurt my left one and really had to rest it for about 6 weeks, hopefully this one will be easier to work around.
Exercise: Foam roller/stretches. 10 min warmup including pushups, leg swings and stairs. 15 min hip flexor repair work with trainer. 45 min strength training w/Brent including 2X 15 each leg TRX single leg deep squats w/leg crossed (for hip), 2X 10 speed pulls w/95 lbs KB's, 1X 12 each side high pulls 25 lb KB, 1X 12 each side high pulls w/35 lb KB, overhead walk w/20 lb KB, overhead walk w/30 lb KB, 2X 10 extended inchworms.
Food: Right around 1700 calories and all macros look good. Just a normal day!
Have a great day everyone!0 -
Happy Tuesday!
Cardio: 5 mile run, easy pace.
Food: on target; did really well considering how bad I've eaten lately.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! No clients this morning, strength class, TKO and 1 client tonight. Putting in screens in all my gutters today.
Cardio: run/jog- 2 miles (400 calories)
Strength: chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6 x 4
Assessment: I did alright yesterday.0 -
Humpday!!!!!
Today was a rest day for me so no real exercise and kept calories at 1650.............a little extra protein.....really sore from yesterday's workout.
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Hey gang
I like myself unconditionally!
Happy Thursday! No clients today. Going through a personal hardship right now.
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 underate yesterday due to some stress.0 -
Man that first quarter made me really anxious last night, but by the 3rd quarter, I knew we had it in the bag. 1 to go to make it to the division FINALS!!!!
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Today was a pretty good day. I went to the gym feeling great but came out with sore hip flexor again.....I guess I'm going to have to baby it like I did the last one.................ugghhh.
Exercise: 15 min calisthenics warm up including pushups, situps, crunch twists, planks. 55 min strength training including 3X 15 TRX single leg squat w/cross over for hip, 3X 10 speed pulls w/95 lb KB's, 3 sets single arm high pulls: 12 @ 25 lbs, 10 @ 30 lbs and 8 @ 35 lbs, 3X 40 steps single arm overhead walk with 20lbs > 25 lbs > 30 lbs, 3X 8 extended inch worms, 3X 10 seated row w/70 lbs, 3X 8 cable tricep extension w/30 lbs, 3X 8 cable tricep curl w/40 lbs, 3X 8 inner thigh @ 100.
Food: A good day right at 1700.
@ Niner..............I've been getting a lot of reading done while my husband watches basketball........
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Happy Thursday!
Didn't workout Wednesday due to some social plans.
Tonight: cardio: 3 mile run, easy pace.
Food: been on target past two days. Feeling really good about my eating this week!0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! No clients. I took the liberty yesterday to reassemble my BIOFORCE XT so I have a workout machine at home. I've had this since 2004.
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: I did okay yesterday.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! No clients. I took the liberty yesterday to reassemble my BIOFORCE XT so I have a workout machine at home. I've had this since 2004.
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: I did okay yesterday.
Nice on the machine! I love working out at home...why I love my power cage and barbell set. Next on the list is a treadmill. Much prefer running outside, but with the crazy rain that's been happening this winter/spring, it's a reminder for me that sometimes, a treadmill is useful. 0 -
Wow, that looks like a nice piece of equipment. I'm a gym rat though so I'd probably never invest in something like that. I'm much more motivated at the gym................no clue why......
Laid off the hip today and will continue that until it clears up. Hopefully, it won't take as long as last time. It definitely feels better tonight than last night.........
Exercise: 20 min calisthenic/strength warmup incl 2X 12 standard pushups, 2X 60 sec forearm plank w/elevated leg and kickouts (hurt hip slightly), 60 sec reverse plank, 2X 10 renegade rows w/20 lbs, 2X 10 bicep curls w/15 lbs, 2X 10 overhead tricep curls w/15 lbs, 2X 10 back extensions w/10 lbs, 2X 10 each incline side crunches w/twist. 35 minute swim.
Food: A good day............a little over 1700 but I was starving after swimming.............I always am.
TGIF!!!!!0 -
Oh I'd rather be in the gym than at home, but on occasion when I can't get in, it's a pretty decent piece of equipment to work out on. I got a deal on it (floor model) and unlike some machines that only have progressive concentric resistance, this one's also got negative resistance. Only thing that sucks to do on it is squats.Wow, that looks like a nice piece of equipment. I'm a gym rat though so I'd probably never invest in something like that. I'm much more motivated at the gym................no clue why......
Laid off the hip today and will continue that until it clears up. Hopefully, it won't take as long as last time. It definitely feels better tonight than last night.........
Exercise: 20 min calisthenic/strength warmup incl 2X 12 standard pushups, 2X 60 sec forearm plank w/elevated leg and kickouts (hurt hip slightly), 60 sec reverse plank, 2X 10 renegade rows w/20 lbs, 2X 10 bicep curls w/15 lbs, 2X 10 overhead tricep curls w/15 lbs, 2X 10 back extensions w/10 lbs, 2X 10 each incline side crunches w/twist. 35 minute swim.
Food: A good day............a little over 1700 but I was starving after swimming.............I always am.
TGIF!!!!!
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Hey gang,
I like myself unconditionally!
Happy weekend! No clients this morning just strength class. Have some gutter screens to put in today.
Cardio: jog/walk- 2 miles (300 calories)
Strength: NONE
Assessment: I did alright.0 -
@ Niner...Yeah, it looks amazing. I have a stationary bike that I use occasionally but I just can't seem to get that motivated to workout at home.....I always find an excuse to do something else.......LOL
Today is a rest day for me and I'll try to keep calories a little on the low side. Back to the gym tomorrow...
Have a great Saturday everyone!!!0
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