"TLFC" exercise and accountability support!
Replies
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Welcome to the new people! Love it!
Happy Saturday!
Cardio: 10 mile run, easy pace with some strides the last mile. 2 hours, 4 minutes.
Food: on target.0 -
Thanks Everyone...
Cardio~ 3.07 miles
Time~35 minutes
Calories~327
Food~Stay on plan0 -
Happy Sunday, everyone!
Cardio: 6 mile run, easy pace. The humidity killed me this morning. Was also already over 85 outside. I need to get these weekend runs in earlier.
Food: on target, but room for a snow cone.
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Happy Father's Day Niner and any other dads out there reading this post!
Exercise: 20 min calisthenics warmup including pushups, planks, physio ball speed bridges & speed pikes, back extensions, hanging leg raises. 50 min strength training including 2X 10 speed DL's w/95 lbs, 8 speed DL's w/115 lbs, 5 DL's w/135 lbs, 2 DL's w/155 lbs, 20 fwd lunges w/30 lbs overhead, 20 rev lunges w/30 lbs overhead, 20 side lunges w/30 lbs, 20 side lunge rotation w/10 lb ball, 10 squat w/lat raise and 10 lb ball, 3X 10 inner thigh w/90, 3X 10 prone leg curl w/70, 3X 10 glute master w/30 lbs, 3X 10 cable tricep curl w/30 lbs, 3X 10 cable tricep extension w/30 lbs.
Food: Planning on going over a bit for Father's Day dinner with our daughter and fiance. Not too bad though hopefully!0 -
brandiuntz wrote: »Happy Sunday, everyone!
Cardio: 6 mile run, easy pace. The humidity killed me this morning. Was also already over 85 outside. I need to get these weekend runs in earlier.
Food: on target, but room for a snow cone.
I feel you.. I run at 5am just so i can run before the sun comes out.
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Circuit class with 15kg bar:
ohp x 2,4,6,8,10, 8,6,4,2
Squat thrust 5 x 10
Sit up x 2,4,6,8,10,8,6,4,2
Clean and press x 2,4,6,8,10
Star jumps 5x5
Squats x 2,4,6,8,10
Barbell front squat x 21,15,9
Box jumps 5x3
Pushups x 21,15,9
This was spread the length of the school gym so there's plenty of running too!0 -
Madcow week 2 day 1
Barbell back squat
warmup =20kg X 10 X 3
25kg X5
30kg X 5
35kg X 5
40kg X 5
47.5kg X 5
Bench press
15kg X 5
20kg X 5
25kg X 5
30kg X 5
Bent over row
17.5kg X 5
20kg X 5
25kg X 5
30kg X 5
35kg X 5
accessroy exercises:
push ups (proper big girl ones, no knees!) 3 X 10
dumbell side lateral raises 5kg X 10, 4kg X 10, 5kg X 10
dumbell front raises 5kg X 10, 4kg X 10, 5kg X 10
(will do 5kg X 10 X 3 next time)
Cardio:
30 mins elliptical
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Hey gang,
I like myself unconditionally!
Happy Monday! Bootcamp this morning, then 3 clients tonight. Schedule is slowly filling in as I my one month start date approaches. Lol, usually it takes me about 2 months for that to happen, but since where I work only has 5 trainers and a large membership, I'll always be pretty busy.
Cardio: run/jog 2 miles (300 calories)
Strength: quads- leg press, squat, leg extension 12,10,8,6 x 4
Assessment: Party all weekend with Father's day going on.0 -
Happy Monday!
Strength training:
Bench press: 1x5x65lb, 3x5x77.5lb
OHP: 1x5x45lb, 3x5x52.5lb
Pendlay Row: 1x5x65lb, 3x5x77.5lb
Goblet Squats: 3x5x25lb
Flutter kicks: 3x20
Plank: 1x60sec.
Food: on target.0 -
Getting some mad workouts in! Good job you guys!0
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Hey gang
I like myself unconditionally!
Happy Tuesday! 3 clients this morning and then 2 in the evening. After morning shift DD and I are going to watch a movie. DW is leaving for a 2 day trip to LA today.
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: Leftovers from the party last night for dinner.0 -
Yesterday was a rest day and today I met with my trainer. Still working on lunges to increase strength and mobility in my hips................especially the injured one. It's feeling much better but still a bit on the weak side. Next week I'll begin doing single leg presses.
Exercise: 15 min calisthenics warmup including pushups, situps, crunch twists, physio ball bridges and pikes and 3 min stairs on level 6. 50 min strength training w/Brent including. 2X 20 fwd lunge w/alternate arm shoulder press w/17.5 lbs, 2X 20 bar rev lunge (45 lb bar), 2X 10/10 RDL w/20/20 lbs, 2X 10 body row from floor w/bar, 2X 12 inner thigh w/90 and 10 w/100.
Food: Right around 1725 or so. Still trying to lose at least a few pounds but mostly working on a recomp, not sure I can do both though!0 -
Happy Tuesday!
No exercise today. I've been dealing with a bit of "runner's knee" (PFPS) in my left knee, so taking a rest day today and will go light on the miles this week. Probably need to stop with squats for a few weeks (sigh). We'll see how it goes.
Did foam roll, stretch, and ice.
Food: a little over.0 -
Wednesdays workout - Madcow week 2 day 2
warmup 20kg barbell squat 5 X 5
barbell squat:
5 X 25kg
5 X 30kg
5 X 35kg
5 X 35kg
Over head press:
5 X 15kg
5 X 20kg
5 X 22.5kg
5 X 25kg
Deadlift:
5 X 40kg
5 X 50kg
5 X 57.5kg
5 X 65kg
Accessory lifts:
3 X 10 Lat pulldown 27.5kg
3 X 10 bicep curls 12.5kg
3 X 10 seated cable row 27.5kg
10 assisted chin ups - great tip: I put a step and the half bosu ball under the chin up bar and use it to give me a little bounce boost. So much better than using the weight to help you, its much more dynamic
Cardio:
30 minutes elliptical
Diet on track so far today. 5.5lb to go to target!!!
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brandiuntz wrote: »Happy Tuesday!
No exercise today. I've been dealing with a bit of "runner's knee" (PFPS) in my left knee, so taking a rest day today and will go light on the miles this week. Probably need to stop with squats for a few weeks (sigh). We'll see how it goes.
Did foam roll, stretch, and ice.
Food: a little over.
Wishing you a quick recovery.0 -
Karen_libert wrote: »Wednesdays workout - Madcow week 2 day 2
warmup 20kg barbell squat 5 X 5
barbell squat:
5 X 25kg
5 X 30kg
5 X 35kg
5 X 35kg
Over head press:
5 X 15kg
5 X 20kg
5 X 22.5kg
5 X 25kg
Deadlift:
5 X 40kg
5 X 50kg
5 X 57.5kg
5 X 65kg
Accessory lifts:
3 X 10 Lat pulldown 27.5kg
3 X 10 bicep curls 12.5kg
3 X 10 seated cable row 27.5kg
10 assisted chin ups - great tip: I put a step and the half bosu ball under the chin up bar and use it to give me a little bounce boost. So much better than using the weight to help you, its much more dynamic
Cardio:
30 minutes elliptical
Diet on track so far today. 5.5lb to go to target!!!
Fantastic workout and a great tip in the chin ups.............I'm still struggling with even the assisted ones, and beginning to doubt I'll ever be able to do a real one.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 3 clients this morning and 3 tonight. So far I've gotten 3 of my former clients to come to Fitness 19 to workout with me and now 2 more have already checked to see if I'm available to train them too. Feels good to know that there are people who really value what I've done for them.
Cardio: run/jog- 2 miles (400 calories)
Strength: chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6 x 4
Assessment: I ate well yesterday.0 -
Quick tip: to get better at chin ups, start with inverted. As you better, you elevate your feet (like on a bench) then eventually go to jump pullups then to actual pullups with your own weight.
Here's an inverted:
https://www.youtube.com/watch?v=icbN6M6X8E4
Obviously this guy has his feet elevated way up, but you would start on the ground first, then maybe to a step, then to a bench, etc.
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Quick tip: to get better at chin ups, start with inverted. As you better, you elevate your feet (like on a bench) then eventually go to jump pullups then to actual pullups with your own weight.
Here's an inverted:
Obviously this guy has his feet elevated way up, but you would start on the ground first, then maybe to a step, then to a bench, etc.
THANK YOU!0 -
Quick tip: to get better at chin ups, start with inverted. As you better, you elevate your feet (like on a bench) then eventually go to jump pullups then to actual pullups with your own weight.
Here's an inverted:https://www.youtube.com/watch?v=icbN6M6X8E4
Obviously this guy has his feet elevated way up, but you would start on the ground first, then maybe to a step, then to a bench, etc.
Just started those Tuesday but with my feet on the ground............LOL. Great tip Niner......thanks, that gives me something to work towards.0 -
Karen_libert wrote: »Wednesdays workout - Madcow week 2 day 2
warmup 20kg barbell squat 5 X 5
barbell squat:
5 X 25kg
5 X 30kg
5 X 35kg
5 X 35kg
Over head press:
5 X 15kg
5 X 20kg
5 X 22.5kg
5 X 25kg
Deadlift:
5 X 40kg
5 X 50kg
5 X 57.5kg
5 X 65kg
Accessory lifts:
3 X 10 Lat pulldown 27.5kg
3 X 10 bicep curls 12.5kg
3 X 10 seated cable row 27.5kg
10 assisted chin ups - great tip: I put a step and the half bosu ball under the chin up bar and use it to give me a little bounce boost. So much better than using the weight to help you, its much more dynamic
Cardio:
30 minutes elliptical
Diet on track so far today. 5.5lb to go to target!!!
Fantastic workout and a great tip in the chin ups.............I'm still struggling with even the assisted ones, and beginning to doubt I'll ever be able to do a real one.
I didn't see any progress until I started doing regular push ups, pull downs etc and started using the bosu ball. I'm finding I can hold the highest point for longer and drop slower than previously and I need a smaller bounce if you see what I mean!0 -
Thanks Karen.........I do about 30 standard pushups every workout but haven't tried pull downs or the bosu ball idea, which sounds great. I feel as though I can do just about everything I want except for chin ups or pull ups. Maybe I just need to focus on it a little more and really go after it. I'm easily distracted by dead lifts.....LOL.
I've been pretty distracted this week. We're having our pool completely remodeled and they finished yesterday so I should be getting back to normal again. I love watching these kinds of projects and end up doing it all day while they're working. Managed to get the dog out for about a 2 mile walk this morning and my eating is okay. A few too many snacks and not enough meals but I'll be back to normal tomorrow..........calories seem okay.
Hump Day!!!0 -
Hey gang
I like myself unconditionally!
Happy Thursday! Have 3 clients this morning, 1 in the afternoon at my other gym, then 2 tonight. Busy day 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: Damn Hawaiian bread. I ate a couple too many.0 -
Rest day today. Walked the dog and had a little stroll while waiting for DD to get out of school. Diet all good. 120 calories left for when I finish work at 10pm. Packet of crisps, hot chocolate and bed!0
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I had a great day today and the pool is finished and full of water so I'm going to swim tonight. I'm not supposed to touch the surface because it's still curing but I can get in and out easily without touching and just swim. The water is actually a little bit warm for me because our water here is warm most of the time but it should cool down at night over the next few nights.....Pool party on Sunday........yippee!
Exercise: 20 min calisthenics warm up including pushups, elevated leg planks, reverse planks, side planks w/rotation, physio ball bridges and pikes, back extensions, hanging straight leg lift. 45 min strength training including single leg press >2X 10 @ 180 > 2X 8@ 200, bench press > 2X 10 speed press @ 65 lbs > 2X 5 @ 75 lbs > 1X 5 @ 85 lbs, 3X 8 single arm row w/37.5 lbs, 3X 10 bicep curl w/15/15 lbs, 3X 10 overhead tricep extention w/15/15 lbs, lat pulldown > 8@ 50> 6 @ 60> 6@ 70, 3X 8 standing tricep downward extension @ 30 lbs, 10 seated row @ 70 > 2X 6 seated row @ 85.
Calories: I stayed right around 1700 today.0 -
Happy Thursday, all!
Just checking in. Decided to take through Friday off from all exercise. Overdue to give myself a little break.
Been foam rolling and stretching. Knee feels better, not perfect. Examined my shoes...wear on the two current pairs is different than usual pattern...looks like I've been heel striking a lot for some reason (I normally mid-foot strike). About to start on a new pair of shoes, so will have to keep an eye on form when I start running again on Saturday.
Food: on target for the week and down a pound.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! 3 clients this morning then just kicking it this afternoon either at the movies or at home. Have to do some laundry today for sure though.
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: Had a brat for dinner last night with some vegetables.0 -
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Here's a video of me doing my bosu assisted chin ups. I also have a squat video that I'd like a critique of. Is this the place to post it?
https://www.dropbox.com/s/equ3wdm0l1b09k7/2015-06-26 11.45.21.mp4?dl=0
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todays workout
Madcow week 2 day 3
Squat
warm up 20kg 3 X 10
5 X 25kg
5 X 30kg
5 X 37.5kg
5 X 45kg
3 X 50kg
8 X 37.5kg
Bench press
warm up 10 X 10kg
5 X 15kg
5 X 20kg
5 X 25kg
5 X 30kg
3 X 35kg
8 X 25kg
Bent over row
5 X 15kg
5 X 20kg
5 X 25kg
5 X 30kg
3 X 35kg
8 X 25kg
Accessories:
3 X 10 X 20kg goodmornings
3 X 10 hanging leg raises
3 X 10 calf raises (normal, toes in and toes out)
3 X 5 bosu ball assisted chin ups
30 mins elliptical cross training level 9
I'm now enjoying my monthly free eating, wine drinking, evening
I will also be having pizza tomorrow night (I'm calling it carb loading!) as I am running a 10k charity race on Sunday morning. Wont be training now till Monday
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