"TLFC" exercise and accountability support!
Replies
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Happy Sunday, all!
Cardio: 10 mile run, easy pace. Long run of the week. Been awhile since I've run 10 miles; felt it!
Food: on target.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! No bootcamp this morning one client at 11:00 and 5 clients this evening. This weekend we had a great time out together and my DD is almost totally healed from her achilles injury.
Cardio: run/jog 2 miles (300 calories)
Strength: quads- leg press, squat, leg extension 12,10,8,6 x 4
Assessment: Thai last night.0 -
Happy Monday!
Strength training:
Bench press: 3x5x75lb
OHP: 3x5x50lb
Pendlay Row: 3x5x75lb
Goblet Squat: 5x5x25lb
Flutter Kikcs: 3x20
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning and then 2 in the evening. My DD got some bad news that another one of her favorite friends are moving away in a couple of weeks due to their father getting a transfer to Visalia. She's having 3 friends move away in a span of 5 months. She was so sad yesterday.
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: I did okay.0 -
Taking off for the beach soon for the day and night but managed to get a good workout in first with my trainer.
Yesterday: Walked/jogged with the dog 3.5 miles and ate around 1700.
Today's exercise: 15 min calisthenics warmup including pushups, planks, leg raises/clams, BW squats and lunges, cardio rope, and hanging leg raises. 55 min w/Brent including 3X 10 each side lat pole lift w/45 lbs, 3X 10 bent over row w/65 lbs, 3X 8 RDL to high pull w/65 lbs, 3X 10 bridges w/85 lbs, 2X 8 single leg RDL w/85 lbs.
Eating out tonight so I'll just do the best I can!
Have a great day everyone!!0 -
Happy Tuesday!
Cardio: 6 mile run, easy pace with 1.5 mile tempo. 71 minutes. Gah, this heat.
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and then 4 tonight! Gonna be a hot one today at about 105!!!!
Cardio: run/jog- 2 miles (400 calories)
Strength: chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6 x 4
Assessment: Taco Bell for dinner last night because I was too lazy to cook!0 -
Hey gang
I like myself unconditionally!
Happy Thursday! 4 clients this morning, one at LVTC and then 3 tonight.
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: Sushi yesterday for dinner.0 -
Came home from the beach yesterday to tons of work so didn't get a swim in.....did walk on the beach in the morning a little, but pretty leisurely.
Today's exercise: 25 min calisthenics warmup including pushups, planks, BW squats and lunges, situps and crunch twists w/10 lb ball, physio ball bridges and pikes, hanging leg raises and stairmaster. 60 min strength training including squats <2X 10 @ 85 lbs, 8 @ 95 lbs>, 3X 10 bent over rows w/65 lbs, 3X 10 bridges w/85 lbs, 3X 8 RDL to high row w/65 lbs, 3X 8 inverted rows, 3X 15 cable rear deltoid fly w/7.5/7.5, 3X 10 cable chest press w/20/20, leg press <15 @ 310 lbs, 10 @ 400 lbs, 8 @470 lbs, 3X 10 inner thigh @ 90..
I'm also going to swim for about half an hour while dinner is cooking. I love swimming after a tough lifting day, especially arms!
Calories about 1700 and raising my carbs slowly to 45% this week. I've been under 40% for the last couple of years.
Tomorrow's Friday......yippee!!!!0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! Last day of July! 4 clients this morning then I'm off the rest of the day.
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: Mediterranean last night!0 -
TGIF............YAY!!!!
I've been having these awesome workouts lately and I really think it's because I've increased my carbs a little. Wish I'd tried this a few months ago. I keep upping the amount of weights on all sorts of lifts and accessory exercises. Today I jumped up 10 lbs on my single leg RDL to 95 lbs and the other day I did a 90 lb bench press on my own with no spotter. I think I can probably get to 100 with my trainer next week spotting me.
Anyway, I'm feeling great and really strong and lean..........love it!
Exercise: 30 min warmup including BW squats, static lunges, pushups, renegade rows, lat fly, reverse plank, elevated leg plank, back extensions, incline side crunch twists, hanging leg lifts and bike. 50 min strength training including single leg RDL <3X 8 w/85 lbs, 1X 6 w/95 lbs>, <kneeling single arm lat bar raise 10 w/45 lbs, 8 w/50 lbs, 6 w/55 lbs>, 2X 30 sec KB swing w/40 lbs, 2X 10 KB squat to high pull w/40 lbs, 3X 8 seated row w/85 lbs, 3X 10 inner thigh w/90 lbs, 2X 10 glute master w/40, 2X 10 crunch machine w/70. 30 min swim.
I've really been burning a lot of calories lately with the extra swimming so I'm eating closer to 1750 to 1800/day. It seems to be working out okay for now. I feel like I might be losing again but it hasn't shown up on the scale so I might just be crazy.........
Have a great weekend!!!!0 -
Happy Friday, all!
Took Wednesday as my rest day, so worked out tonight.
Strength training:
OHP: 3x5x47.5lb
Pendlay Row: 1x5x77.5lb, 2x5x75lb
Good Mornings: 1x5x45lb
Deadlift: 2x5x135lb
Barbell Glute Bridge: 3x5x155lb
Push ups: 1x10
Food: on target.0 -
Hi folks! I'm new to the thread! Hope y'all had a great Friday!
Cardio: Pole fit class
Strength: I got a bit of an upper body workout in pole. But no lifting for me today.
Assessment: I was a bit high on calories and lower than I was supposed to be on protein. Prob because I went out to eat and had 2 lite beers with dinner. But I hit 1.3 gallons of water today. So I'm excited about that!
TGIF!
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Welcome to the group Jessy!!!0
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Welcome!!!!Hi folks! I'm new to the thread! Hope y'all had a great Friday!
Cardio: Pole fit class
Strength: I got a bit of an upper body workout in pole. But no lifting for me today.
Assessment: I was a bit high on calories and lower than I was supposed to be on protein. Prob because I went out to eat and had 2 lite beers with dinner. But I hit 1.3 gallons of water today. So I'm excited about that!
TGIF!
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Hey gang,
I like myself unconditionally!
Happy weekend! New month and last one before school year officially starts! I'm off today so I can leisurely do whatever I feel like doing today, which will probably be cleaning up my lawn even though it's brown from the drought.
Cardio: jog/walk- 2 miles (300 calories)
Strength: NONE
Assessment: Pizza for dinner.0 -
Hi folks! I'm new to the thread! Hope y'all had a great Friday!
Cardio: Pole fit class
Strength: I got a bit of an upper body workout in pole. But no lifting for me today.
Assessment: I was a bit high on calories and lower than I was supposed to be on protein. Prob because I went out to eat and had 2 lite beers with dinner. But I hit 1.3 gallons of water today. So I'm excited about that!
TGIF!
Welcome!! 0 -
Happy Saturday!!
Cardio: 6 mile run, easy pace.
Food: I'll either be on target or a little under.
Working a large art show tonight! Hoping to sell quite a few pieces. Don't know if I'll have time to finish logging my food, but there won't be any pigging out tonight...too busy!
Hope you all have a fantastic Saturday.0 -
Happy Saturday! (And thanks for the warm welcome!)
Cardio: 1.5 mile walk with my dog
Strength: none. Should have but slept in.
Assessment: going to come in over my fat macro but under on calorie count. Finished my meal plan and grocery list for the week. Going to shop and start prep today since tomorrow will be a busy day.0 -
brandiuntz wrote: »Happy Saturday!!
Cardio: 6 mile run, easy pace.
Food: I'll either be on target or a little under.
Working a large art show tonight! Hoping to sell quite a few pieces. Don't know if I'll have time to finish logging my food, but there won't be any pigging out tonight...too busy!
Hope you all have a fantastic Saturday.
Good luck on the sales Brandi!!!!
Looks like everyone's having a great weekend!!!!
I shopped all morning for a dress to wear to a semi-formal wedding next weekend..........don't know why I waited until the last minute, but I did find something I'm happy with. Went looking for a long dress and came home with a short one.....LOL
Swam in our pool this afternoon.........30 minutes backstroke and 15 minutes treading water listening to really loud music....
Back to the gym tomorrow and swimming all afternoon with family!
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Sunday circuits
2 x 30 seconds step ups, OHP, sit ups, box jumps, barbell squats
1 X 60 seconds as above
2 X 30 seconds burpees, squats, lunges, clean and press
1 X 60 seconds as above
abs : 3 X 60 seconds half sits, twist sits and ankle touches
upper body 3 X 60 OHP, clean and press, bent over rows
Lower body 3 X 60 lunges, squats, box jumps
circuit of lunge, squat, half sit 21, 15, 9, 15, 21
I'm not sure I have remembered it right as it took an hour!
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Another good day today with a rest day coming up tomorrow, although I will probably swim.....
Exercise: 25 min calisthenics warmup including pushups, situps and crunch twists w/12 lb ball, physio ball bridges and pikes, BW squats and lunges, back extensions, planks, hanging leg lifts and stairmaster. 60 min strength training including leg press <15 w/310 lbs, 12 w/400 lbs, 8 w/470 lbs>, 3X 10 med high step ups, 3X 10 cable lat pull down w/30 lbs, 3X 10 cable rear deltoid fly w/10/10, 2X 16 fwd lunges w/40 lb bar, 2X 16 rev lunges w/40 lb bar, 30 sec KB swings w/40 lbs, 2X 10 KB squats w/high pull 40 lbs, 3X 10 inner thigh w/90, 3X 10 seated dips w/110 lbs plus bar. 30 minute swim.
Calories and macros were good!!!
Have a good week!!!0 -
Hi folks! Happy Sunday!
Cardio: 60 min spin class.
Strength: Legs - seated hamstring curls, db step ups, lying hamstring curls, deadlifts, single leg standing hamstring curls, bb glute bridge, outer adductors
Assessment: 2 beers on a date. Blew my carb count. Rest of my nutrition was on point. And my food is prepped and packed for the week.0 -
Happy Sunday, everyone!
Crazy Saturday night at that art market. Had to be a good 20,000 people at the market. Whew! Made a few sales, and had some good networking.
Sunday cardio: 10 mile run, easy pace. 2 hours, 9 minutes.
Food: on target for calories, but mostly junk as celebrated a friends' 50th b-day.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! No bootcamp this morning one client at 11:00 and 5 clients this evening. Probably no more bootcamp till next month due to the fact that I'll be gone a couple of Mondays this month and school is getting ready to start again.
Cardio: run/jog 2 miles (300 calories)
Strength: quads- leg press, squat, leg extension 12,10,8,6 x 4
Assessment: All fast food day yesterday.0 -
Today was just a 40 minute swim and calories were great!
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Cardio none
Strength none
Assessment nutrition was mostly on point today. Ended up having to take a rest day because I was exhausted this morning and ridiculously sore from yesterday.0 -
I'm injured!! I've just recovered from a ruptured rotator cuff. I couldn't get the bar on my back for about a year. I've been back for about 4 months now. On Sunday we did squats as part of our circuit but of course with no rack I had to lift the bar off and on my back probably 50 times in total. My shoulder, upper back and back are so stiff I can barely move my head or shoulder. I don't think its the rotator again but it's certainly a lot of muscular pain. I dint even think I can do legs or cardio without exacerbating it. Anti inflammatories and rest it is!
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