"TLFC" exercise and accountability support!
Replies
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Happy Monday!!
Strength training, circuit style:
Push ups: 3x10, 1x5
Flutter kicks: 4x20
Squats: 3x10
Food: on target
Been lazy about the exercise, need to get better about it.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning and then 2 in the evening. So it's been a week since my DD strained her Achilles tendon. It's better but I have a feeling her party will have to be pushed into August.
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: Had brats yesterday for dinner.0 -
Had a great training session with my trainer this morning. I was finally able to work squats back into my weight lifting rotation after the hip injury almost 2 months ago. We started light to work on form and make sure there weren't any issues but it felt fine. I'm going to keep it light for another week or two. Also started single leg RDL's with the bar plus 40 lbs. I'll do these for a couple of weeks with the goal of upping weight on my Dead Lifts. I'm at 165 right not but hoping to get to 200 before Christmas...........we'll see. I lack a little confidence for those so I'm working on that as well.
Exercise: 15 min calisthenics warmup including pushups, planks, clams and leg lifts, physio ball bridges and pikes, back extensions and hanging leg lifts. 60 min strength training w/Brent including 10 single leg RDL w/65 and 2X 8 single leg RDL w/85 lbs, 10 squats w/65 lbs and 2X 8 w/85 lbs, 3X 10 upright rows w/45 lbs, 3X 15 BW TRX rows, 3X 12 inner thigh @ 90.
Food: Just under 1750 today.0 -
Happy Tuesday!!
Cardio: 4 mile run, easy pace. I am feeling those push ups from yesterday. Think I need to add them to my weightlifting routine!
Food: on target. PMS has me up a few pounds.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! One week into July and doing well! 3 clients this morning and then 3 more tonight!
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 -
Today was an hour walk/jog with the dog to the park and back...........our longest one yet, 3.9 miles.
Food: Right around 1650. I haven't really gone into maintenance yet. I keep thinking about it but really would like to lose another 5 lbs, or maybe even 10. I'm sticking with a slight deficit for now.0 -
Happy Wednesday!
Strength training:
Bench press: 3x5x77.5lb
OHP: 3x5x50lb
Pendlay Row: 3x5x65lb
Push ups: 2x10
Squats: 3x10
One-legged hip thrusts: 3x10
Flutter kicks: 3x20
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! 3 clients this morning, one at the other club and 3 tonight. Gonna be busy 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: With the exception of Taco Bell, my snacks and meals were pretty nutrient dense yesterday.0 -
Happy Thursday, everyone!
Cardio: 6 mile run, mix of tempo and easy pace. Felt good.
Food: on target. Been a good week of eating.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! 3 clients this morning then my DD and I are going to watch MINIONS with a couple of her friends. Joy.
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: Fast food day yesterday, but came in down a 1lb this morning.0 -
TGIF.........finally!!!
Exercise: 20 min calisthenics warm up including pushups, extended planks, elevated leg planks, clams, leg lifts, physio ball bridges and pikes. 55 min strength training including 3X 8 single leg RDL w/85 lb barbell, 3X 10 squats w/65 lb barbell, 3X 10 upright rows w/45 lb barbell, 3X 15 TRX BW rows, 3X 12 inner thighs, 3X 10 each single leg curl w/40, leg press> 15 @ 310 lbs, 12 @ 400 lbs, 10 @ 450 lbs.
Food: Right around 1700...........0 -
Hey gang,
I like myself unconditionally!
Happy weekend! No clients today so just some clean up and kicking it with my family today. Minor fence repair has to be done today too.
Cardio: jog/walk- 2 miles (300 calories)
Strength: NONE
Assessment: I ate okay. It was movie day so I splurged a little.0 -
Happy Saturday!!
Friday was my rest day.
Cardio: 5 mile run, slow-as-molasses pace. Due to schedule, didn't get run in until the middle part of the day. Too hot for any speed!
Food: on target! Enjoyed a snowball after that run.0 -
Sunday night and I'm beat.............big workout, painting and swimming in the backyard!
Exercise: Foam roller/dynamic stretching. 25 min calisthenics warmup including 2X 10 pushups, 2X 12 situps w/12 lb ball, 2X 20 crunch twists w/12 lb ball, 60 sec extended plank, 2X 45 sec elevated leg plank w/kickout, clams, side leg raises, 15 physio ball bridges, 10 physio ball pikes, 3 min stairmaster, 2X 12 hanging leg raises, 2X 10 lat raises w/8/8, 2X 10 tricep overhead extension w/15/15. 55 min strength training including leg press > 15 w/310 lbs, 12 w/400 lbs, 10 w/450 lbs, 8 w/470 lbs <, 2X 10 each squat w/single arm raise w/25 lb KB, bench press > 2X 8 w/65 lbs, 2X 5 w/75 lbs, 1X5 w/85 lbs <, 3X 8 each side single arm bent over row w/37.5 lbs, 3X 12 bicep curls w/15/15 lbs, 3X 20 lunges w/30 lbs bar overhead, 3X 12 cable rear deltoid fly w/7.5/7.5, 3X 10 cable chest press w/20/20, 3X 12 inner thigh w/90.
I ate pretty light today because I ate more than normal yesterday at a wedding shower.............
Have a great week!!!0 -
Happy Sunday!
Softball: 2 games as catcher. Couple of hits to get on base, but no RBI's nor advance past third base. Last games of the spring season. Still amazing we only played 8 games total due to all the rainouts.
Cardio: 6 mile run, easy pace.
Food: on target. Good protein today.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Bootcamp this morning, client at LVTC this afternoon, then 4 clients tonight at Fitness 19. Cooler today, so outside cardio should be good.
Cardio: run/jog 2 miles (300 calories)
Strength: quads- leg press, squat, leg extension 12,10,8,6 x 4
Assessment: Dang Mountain Mike's.0 -
Today was a 45 minute dog walk...........about 3 miles and a 1600 calorie day...........
Tomorrow I meet with my trainer................yikes!!!0 -
Hi guys, I've been a bit slack at recording my workouts lately so will try harder to log in everyday to be accountable.
Yesterday Monday 15th July
* madcow:
squats
military Press
dead lift (dead lifted my own bodyweight for the first time!!) - apparently trainers aren't impressed until you can pull 1.5 X your bodyweight!
* full body workout: 3 sets of 10 reps
push-up with renegade roll (big girl push-ups on toes, not knees!)
raised leg dumbbell squat
lat flyes
dumbbell sumo squats
triceps kickback
weighted sit-ups
assisted chin ups
Tonight Tuesday 14th
Boxercise0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning and then 2 in the evening. Today my DD gets braces. And of course we as parents get a new bill. Ugh. But hey, it's for a great cause.
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: Had brats yesterday for dinner.0 -
Another great day at the gym. Set a new PR for dead lift of 175 lbs. Before my hip injury I was at 165 and have only been doing 155 since it's healed. As usual my trainer pushed me and there you go..........BAM!
15 min calisthenics warmup including BW squats, BW lunges, pushups, planks and physio ball bridges and pikes. 55 min strength training w/Brent including dead lifts > 10 @ 95 lbs, 8 @ 115 lbs, 6@ 135 lbs, 2@ 155 lbs and 1@ 175 lbs (PR)>, 3X 8 RDL to high row w/65 lbs, 3X 8 OHP w/45 lbs, 3X 8 bent over row w/65 lbs.
Eating 1750 today as I'm also swimming later..........0 -
I like myself unconditionally!
I taught my regular Aqua fit class this week, which has grown from 2 to 6 students over the past 4 months. My Aqua Zumba class has grown from three people to 12!
Cardio: Biked to most of my activities so far - it's raining today and maybe tomorrow.
Strength: Added two additional 60 minute free weight sessions by myself in my building gym every week.
Assessment: I still snack on potato chips, but I did a life length assessment and the results were that I will live until I am 102.
I believe in moderation in all things, including moderation. 0 -
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47Jacqueline wrote: »I like myself unconditionally!
I taught my regular Aqua fit class this week, which has grown from 2 to 6 students over the past 4 months. My Aqua Zumba class has grown from three people to 12!
Cardio: Biked to most of my activities so far - it's raining today and maybe tomorrow.
Strength: Added two additional 60 minute free weight sessions by myself in my building gym every week.
Assessment: I still snack on potato chips, but I did a life length assessment and the results were that I will live until I am 102. I believe in moderation in all things, including moderation.
Nice day!0 -
Happy Tuesday!
Cardio: 3.5 mile trail run...fills in as my speed work day. I do love the trails!
Food: coconut milk ice cream did me in a little.0 -
brandiuntz wrote: »
Thanks Brandi............it seems the only time I set a new PR is with my trainer. I'm less confident on my own.....LOL
Deads are my best lift though for some reason. And that coconut milk ice cream sounds wonderful!!!
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Happy Hump Day!!!
I'm taking the day off from the gym but swimming again this afternoon in our pool. Last night I swam laps for about 20 minutes and then tread water for another 10. This morning I'm down a pound and sore from yesterday's gym workout.
So far I've lost 2 pounds since I halfheartedly went on maintenance. Since I really wanted to lose another 5 or even 10 lbs I'm just going to keep doing whatever it is I'm doing......LOL
Have a great day everyone!!0 -
brandiuntz wrote: »
Thanks Brandi............it seems the only time I set a new PR is with my trainer. I'm less confident on my own.....LOL
Deads are my best lift though for some reason. And that coconut milk ice cream sounds wonderful!!!
I workout on my own, so I'm probably holding myself back. I've also tweaked my back in the past, so trying to be careful. At least it's officially my weight that I can lift. So, working on that 1.5xbodyweight goal! I do love the Deads and they are my best as well.
Coconut milk ice cream: I'm lactose-intolerant so finding tasty substitutes that have the creaminess that real ice cream has is tough. Luna & Larry's Salted Caramel Chocolate is an amazing exception.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 3 clients this morning and then 3 tonight! My DD was really uncomfortable yesterday after getting braces in.
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 -
Sorry I've been occupied lately. I'll check out the updates later today.0
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Happy Wednesday!!
Strength training, light workout tonight:
Pushups: 3x10, diamond version, 1x6
Flutter kicks: 3x20
Leg raises: 1x10
Side planks: 2x30sec
Squats: 3x10
Donkey Kicks: 1x5
One-legged Hip Bridges: 3x10
Squats with calf raises: 1x10
Food: too much dessert.0
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