"TLFC" exercise and accountability support!

ninerbuff

Cardio: 60 min spin class 447 cal. Not normal, but my legs are so stinkin sore from the workout yesterday I just couldn't get it going like normal.

Strength:

3 x10
Wide grip lat pull down
seated narrow grip cable rows
bent over barbell row
back extensions
barbell curl
hammer curl

Assessment: Food a little under - only because babysitting granddaughter after workout, grabbed Subway salad. Ewwwww To salty - couldn't eat it. Water - gallon +

Yeah hard leg work usually will show the next day.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Humpday! Supposed to rain today so I'll be on the treadmill instead of outside. At least they have their own monitors.

Cardio: walk/jog- 3 mi (370 calories)

Strength:chest- incline press, flat bench, flyes, dips. 4x6

Assessment:A little high in sodium yesterday.

1a1a

I love good enough, it's still better than bad :-)

Cardio: jog/sprint/walk intervals (200)

Circuit: 30ds level 2

Assessment: Another good enough day, slightly better food, only just over target, gonna kick up the exercise a notch tomorrow.

HOSED49

Cardio Circuit as always:
Its a Crossfit workout slightly modified -

Run 2 minutes
Do 5 pullups, 10 pushups, 15 squats
run 2 minutes

Do this until you get your 5K in

dreambig_gohome

After two days crosstraining at the gym, went for a basic ballroom blast workout today with a student. An hour and a half of fast sustained ballroom = about 600 calorie burn. Also did some very basic free weight work and stretching as normal. Back at the gym tomorrow.

Food = 900 under calorie goal (thanks, exercise.)
Water = 9 glasses

brandiuntz

Strength day (after two days rest from the weekend):

3x10x15lb bicep curls
3x10x15lb hammer curls
3x10x15lb (1) skull crushers
3x10 tricep dips
3x10 pushups
3x10x15lb squats
3x10 forward lunges
2x10 reverse lunges
3x10 calf raises
3x10 leg raises
3x10 kickups
3x30 seconds superman
1x1 minute plank
3x10 side leg lifts
3x10 shoulder raises
3x10 reverse flies
1x45second squat hold

Food: On target.

knight76306

Yesterday -

Cardio: None

Strength: Chest/triceps

wide push-ups
incline dumbell press
flat bench flyes
decline flyes
bench dips
skullcrushers
tricep kickback
overhead two handed tricep extensions
cable one arm tricep ext.

Food: not a good day. Not bad, just not enough. Son-in-law had surgery to reattach a tendon in his ankle, so babysitting. Protein drinks during the day and a late dinner.

Water: only 8 cups

Quick questions: What is the difference in doing exercises in different positions Example - decline flyes vs flat bench flyes. Any book you can recommend to tell me what the different positions work. I know there is a reason, I just don't know it.

ninerbuff

I love good enough, it's still better than bad :-)

Cardio: jog/sprint/walk intervals (200)

Circuit: 30ds level 2

Assessment: Another good enough day, slightly better food, only just over target, gonna kick up the exercise a notch tomorrow.

Nice!

ninerbuff

Cardio Circuit as always:
Its a Crossfit workout slightly modified -

Run 2 minutes
Do 5 pullups, 10 pushups, 15 squats
run 2 minutes

Do this until you get your 5K in

Beast!

ninerbuff

After two days crosstraining at the gym, went for a basic ballroom blast workout today with a student. An hour and a half of fast sustained ballroom = about 600 calorie burn. Also did some very basic free weight work and stretching as normal. Back at the gym tomorrow.

Food = 900 under calorie goal (thanks, exercise.)
Water = 9 glasses

Dang. I danced ballroom for about a year and quick step and jive were challenging!

ninerbuff

Strength day (after two days rest from the weekend):

3x10x15lb bicep curls
3x10x15lb hammer curls
3x10x15lb (1) skull crushers
3x10 tricep dips
3x10 pushups
3x10x15lb squats
3x10 forward lunges
2x10 reverse lunges
3x10 calf raises
3x10 leg raises
3x10 kickups
3x30 seconds superman
1x1 minute plank
3x10 side leg lifts
3x10 shoulder raises
3x10 reverse flies
1x45second squat hold

Food: On target.

You Rock!

ninerbuff

Hey gang

I like myself unconditionally!

Happy Thursday! Things are going good! Want to hit the hammies hard today!

Cardio: walk/jog- 3 mi (400 calories)

Strength:hamstring and shoulders- seated leg curls, stiff legged deadlifts, shoulder press, side laterals, bent over laterals. 4x6

Assessment: A little over in calories, but had a good day!

1a1a

Assuming I tracked accurately, I burned a whopping 1000 excess calories today, a record for me.

Cardio:

Walking (400)
Taekwondo practice (100)
Improv aerobics (100)
bike ride to and from work (100)
work itself (100)

circuit - 30ds level 2 last day wow (200)

It's the walking into town that did it, that was a gooood call.

Assessment: Despite great burn, still managed to be over calories, all these exercise cals made me giddy and reckless (I used to be on 1290), I'm overestimating my buffer early in the day and never catching up. No more ice coffee indulgences for a while.

Question, does a walk/jog work out to be just as good as a jog/sprint (just I assume the walk/jog would take a little longer). I've been dabbling with this walk/jog/sprint interval stuff and I Hate sprinting, legs are sore. If I could achieve similar results without the sprinting (maybe I can build up to that) I'd be chuffed.

brandiuntz

Strength day (after two days rest from the weekend):

3x10x15lb bicep curls
3x10x15lb hammer curls
3x10x15lb (1) skull crushers
3x10 tricep dips
3x10 pushups
3x10x15lb squats
3x10 forward lunges
2x10 reverse lunges
3x10 calf raises
3x10 leg raises
3x10 kickups
3x30 seconds superman
1x1 minute plank
3x10 side leg lifts
3x10 shoulder raises
3x10 reverse flies
1x45second squat hold

Food: On target.

You Rock!

Thanks!

Cardio Day:

45 minutes jogging in place. Moderate pace with short sprints. Total estimate of 300 calories burned (based this on what I tend to get when I use EA Active 2's HRM for cardio workouts. MFP suggested 458, but feels high)

Food: Breakfast unintentionally light. On target to hit 1800-2000 today.

ninerbuff

Assuming I tracked accurately, I burned a whopping 1000 excess calories today, a record for me.

Cardio:

Walking (400)
Taekwondo practice (100)
Improv aerobics (100)
bike ride to and from work (100)
work itself (100)

circuit - 30ds level 2 last day wow (200)

It's the walking into town that did it, that was a gooood call.

Assessment: Despite great burn, still managed to be over calories, all these exercise cals made me giddy and reckless (I used to be on 1290), I'm overestimating my buffer early in the day and never catching up. No more ice coffee indulgences for a while.

Question, does a walk/jog work out to be just as good as a jog/sprint (just I assume the walk/jog would take a little longer). I've been dabbling with this walk/jog/sprint interval stuff and I Hate sprinting, legs are sore. If I could achieve similar results without the sprinting (maybe I can build up to that) I'd be chuffed.

Sprints are good. I pretty much despise running altogether but do it 5 days a week and I do Tabata protocol on my sprint days. Look it up, it's only 4 minutes of sprints...................but it ain't easy.

ninerbuff

Thanks!

Cardio Day:

45 minutes jogging in place. Moderate pace with short sprints. Total estimate of 300 calories burned (based this on what I tend to get when I use EA Active 2's HRM for cardio workouts. MFP suggested 458, but feels high)

Food: Breakfast unintentionally light. On target to hit 1800-2000 today.

Yeah for cardio!

dreambig_gohome

After two days crosstraining at the gym, went for a basic ballroom blast workout today with a student. An hour and a half of fast sustained ballroom = about 600 calorie burn. Also did some very basic free weight work and stretching as normal. Back at the gym tomorrow.

Food = 900 under calorie goal (thanks, exercise.)
Water = 9 glasses

Dang. I danced ballroom for about a year and quick step and jive were challenging!

Thanks! Yes, with a core of cha cha, samba, foxtrot and jive, 90 minutes will do that to you. I LOVE how ballroom focuses on sustaining movement through all the muscle groups at once rather than focusing only on legs or chest/arms. It always engages the core and the silver levels demand an increased amount of muscle control and coordination.

Workout today in the "home gym" and I was very pleased to have nearly the same calorie results

Cardio:

Upped my jog from ten minutes to fifteen minutes sustained - 5.5 mph - 160 calories [I've only been jogging for a week .. gotta start somewhere.]
Jump rope for five minutes fast pace [170 bpm] for five minutes - According to MFP 65 calories

Strength Training:
Oblique crunches - 2 sets of 50 reps
Regular crunches - 3 sets of 25 reps
Free Weights - Dance Specific - 5 sets of 8 reps - upped from 5 lbs each arm to ten lbs. Not sure I'm ready for it. Going to drop back to 5 lbs and work on increasing reps first.

Food Intake: Ended up 675 calories under my goal.

Assessment: Pleased for now.

ninerbuff

Thanks! Yes, with a core of cha cha, samba, foxtrot and jive, 90 minutes will do that to you. I LOVE how ballroom focuses on sustaining movement through all the muscle groups at once rather than focusing only on legs or chest/arms. It always engages the core and the silver levels demand an increased amount of muscle control and coordination.

Workout today in the "home gym" and I was very pleased to have nearly the same calorie results

Cardio:

Upped my jog from ten minutes to fifteen minutes sustained - 5.5 mph - 160 calories [I've only been jogging for a week .. gotta start somewhere.]
Jump rope for five minutes fast pace [170 bpm] for five minutes - According to MFP 65 calories

Strength Training:
Oblique crunches - 2 sets of 50 reps
Regular crunches - 3 sets of 25 reps
Free Weights - Dance Specific - 5 sets of 8 reps - upped from 5 lbs each arm to ten lbs. Not sure I'm ready for it. Going to drop back to 5 lbs and work on increasing reps first.

Food Intake: Ended up 675 calories under my goal.

Assessment: Pleased for now.

Very nice!

ninerbuff

Hey gang,

I like myself unconditionally!

Happy TGIF and LCW! Last chance workout!!! Gettin' ready for the weekend where I plan to keep calories down!

Cardio:walk/jog- 3 miles (460 calories)

Strength:arms- preacher curls, seated alternate curls, lying triceps, rope pressdowns. 4x6

Assessment:Went over on honey graham crackers last night!

1a1a

Neat, that Tabata is Hiit-acular, very put at ease by the notion of starting with only 2 intervals.

Cardio:

Biking (460)
Walking (140)
Working (200)

Begrudged myself a break from the shred today, let the ol' muscles recuperate.

Assessment: Good cardio day, food under yay, feeling a little headachey, suspect a lack of water to be the culprit.

dreambig - you manage some stellar deficits, super impressed.

dreambig_gohome

1a1a thanks! This is from attempting to stay 500 calories under my actual goal, and then adding exercise on top of it. I refuse to eat my exercise calories.

Cardio focus today:

20 minutes jogging - sustained 5.5mph - 235 calorie burn
Jump rope - 5 minutes - Fast 170 bpm - 65 calorie burn
30 minutes of pilates-centered ball workout - ?? burn
20 minutes of crunches including obliques and laterals. - ? burn

Food - 792 calories under goal.
Water is always good, it's pretty much all I drink other than unsweetened ice tea for a little variety.

Assessment: Could have done better but at least dripping sweat today.

ninerbuff

Neat, that Tabata is Hiit-acular, very put at ease by the notion of starting with only 2 intervals.

Cardio:

Biking (460)
Walking (140)
Working (200)

Begrudged myself a break from the shred today, let the ol' muscles recuperate.

Assessment: Good cardio day, food under yay, feeling a little headachey, suspect a lack of water to be the culprit.

dreambig - you manage some stellar deficits, super impressed.

Good to rest. If you still some sort of activity, that's what really counts since calorie deficit is what causes weight loss.

ninerbuff

1a1a thanks! This is from attempting to stay 500 calories under my actual goal, and then adding exercise on top of it. I refuse to eat my exercise calories.

Cardio focus today:

20 minutes jogging - sustained 5.5mph - 235 calorie burn
Jump rope - 5 minutes - Fast 170 bpm - 65 calorie burn
30 minutes of pilates-centered ball workout - ?? burn
20 minutes of crunches including obliques and laterals. - ? burn

Food - 792 calories under goal.
Water is always good, it's pretty much all I drink other than unsweetened ice tea for a little variety.

Assessment: Could have done better but at least dripping sweat today.

Make sure to keep you protein high then because you don't want your loss to be muscle. And losing dense muscle can fool people that they are losing lots of good weight when in truth it is counter productive.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! Party with friends this weekend! Will get in a great cardio session before the party since I know what kind of food will be there!

Cardio:run/jog- 3 miles (500 calories)

Strength: NONE

Assessment: Did a 3rd cardio session because I was over in calories!

1a1a

Cardio: aerobics (random workouts posted on youtube, I love it) (200)
biking/working (300)

Circuit: 30ds level 3 (200)

Assessment: Good exercise, food over but psyched to compensate tomorrow, guess I'll be nailing that zigzag thing.

Niner: enjoy your party :-)

Javajunkie67

Good morning!

I think I'm starting to get over whatever cold/flu thing I had this week. Slight fever, chills, earaches...the whole nine yards. Drs told me to just relax and sleep when I could, no weights or workouts. So I did and my energy is coming back.

Assessment: I've managed to stay under calories for the week, even with some weird cravings. Down 1.5 lbs. My testing is finally done, just waiting for the results. The Drs aren't sure they'll find a reason for the seizure- another reason they wanted me to chill out for the week. I'm planning on a walk tomorrow morning to get back in the swng of things. I'll see how it goes.

Looks like everyone had a good week, so have a great weekend!

dreambig_gohome

1a1a thanks! This is from attempting to stay 500 calories under my actual goal, and then adding exercise on top of it. I refuse to eat my exercise calories.

Cardio focus today:

20 minutes jogging - sustained 5.5mph - 235 calorie burn
Jump rope - 5 minutes - Fast 170 bpm - 65 calorie burn
30 minutes of pilates-centered ball workout - ?? burn
20 minutes of crunches including obliques and laterals. - ? burn

Food - 792 calories under goal.
Water is always good, it's pretty much all I drink other than unsweetened ice tea for a little variety.

Assessment: Could have done better but at least dripping sweat today.

Make sure to keep you protein high then because you don't want your loss to be muscle. And losing dense muscle can fool people that they are losing lots of good weight when in truth it is counter productive.

Yep. I shoot for about 50g of protein daily. Have protein shakes and multivites and all of that. What I DO eat is protein-rich...meats, fishes, veggies, nuts, cheeses, and the like. I don't load up on carbs, don't want to feel sluggish or weighed down.

brandiuntz

Love my Saturdays of flag football! Two losses, but they were fun games.

2 games (60 minutes each). Don't really know calories burned. Lots of cardio. Slightly pulled a calf muscle. Will see if it holds up at softball tomorrow.

1a1a

Cardio: aerobics (350)

Circuit: 30ds level 3 (160) Doesn't really burn that much, have to work harder I guess.

Assessment: Managed some good healthy home cooking, and splurged on some cheesecake. Just under goal but only because of an extra aerobics session. I love random work out routines on the internet :-D

ninerbuff

Yep. I shoot for about 50g of protein daily. Have protein shakes and multivites and all of that. What I DO eat is protein-rich...meats, fishes, veggies, nuts, cheeses, and the like. I don't load up on carbs, don't want to feel sluggish or weighed down.

I'd have you at LEAST .85 grams per pound of body weight. So if you weighed 100lbs. that would be 85 grams of protein. You really can't eat too much and if you don't eat enough, your body will feed off lean muscle tissue if it senses, there isn't enough calories.