"TLFC" exercise and accountability support!
Replies
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kindrabbit wrote: »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!
Oh no..............feel better soon! Being injured is the worst, take care of yourself!
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Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning and then 2 in the evening. Not much going on today. Will pick up some stuff for my DD's Rockin' Jump party this weekend though.
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 -
I've been burning extra calories the past couple of weeks because I'm swimming more in our pool. I wore my HR monitor yesterday to see what kind of calorie burn I've been getting and it's about 140 for 35 minutes. I've increased my calories to about 1750 average from 1700 because I've definitely been hungry. No swimming after work today though............
Exercise: 10 min calisthenics warmup including pushups, back extensions, BW squats and lunges, hanging leg raise. 60 min strength training/circuit training w/Brent including 3X 15 cable single leg RDL w/27/27, 2X 15 single leg bridges, 2X 10 incline row/overhead press w/5/5 lbs, 3X 20 KB swing w/40 lbs, 3X 20 alt hand KB swing w/20 lbs.
Food: On target.0 -
kindrabbit wrote: »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!
Gah! That sucks! Rest, ice, anti-inflammatory. Hopefully, it's just muscle strain. I had a severe strain around my middle back/lower shoulder a year and a half ago. Knocked me out of exercise for a bit. One thing, may sound strange, I found warming up my back first thing in the morning, then icing, helped the muscles feel less strained, yet icing right after the warming kept swelling down.0 -
@kindrabbit - hope your recovery goes quickly!
Strength Back and Bicep day. LOTS of reps. Felt great!
Cardio only 10 min so far. Will hit the treadclimber for 20 when I get home tonight.
Assessment I'm going to come in under my calorie target in spite of dinner out with a glass of wine. Very excited about that and 1.3gal of water today and getting my lifting in this am.0 -
brandiuntz wrote: »kindrabbit wrote: »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!
Gah! That sucks! Rest, ice, anti-inflammatory. Hopefully, it's just muscle strain. I had a severe strain around my middle back/lower shoulder a year and a half ago. Knocked me out of exercise for a bit. One thing, may sound strange, I found warming up my back first thing in the morning, then icing, helped the muscles feel less strained, yet icing right after the warming kept swelling down.
Thanks. When you say warming up do you mean warming up as in stretching or literally warming up with a hot water bottle? It has actually felt ok during the day while I've been up and about but now I've settled down for the evening I'm very stiff again. Going to go and have a little jog and spend some time on the stepper in the morning and see how I feel. I texted my boxing training and got a text back telling me to 'suck it up princess' so no sympathy there!0 -
kindrabbit wrote: »brandiuntz wrote: »kindrabbit wrote: »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!
Gah! That sucks! Rest, ice, anti-inflammatory. Hopefully, it's just muscle strain. I had a severe strain around my middle back/lower shoulder a year and a half ago. Knocked me out of exercise for a bit. One thing, may sound strange, I found warming up my back first thing in the morning, then icing, helped the muscles feel less strained, yet icing right after the warming kept swelling down.
Thanks. When you say warming up do you mean warming up as in stretching or literally warming up with a hot water bottle? It has actually felt ok during the day while I've been up and about but now I've settled down for the evening I'm very stiff again. Going to go and have a little jog and spend some time on the stepper in the morning and see how I feel. I texted my boxing training and got a text back telling me to 'suck it up princess' so no sympathy there!
For me, it was warming up with a heating pad. Very gentle. Then, ice, so no inflammation. Seems to encourage blood flow for healing, but the icing keeps it from being too much blood flow. It is something my boss does when he throws out his back, so he suggested it. Seemed to help, but I was very stiff in the mornings when I had that strain.0 -
Happy Tuesday!
Took Monday as my rest day. Weekend wore me out a bit.
Cardio: 6 mile run, easy pace. 72 minutes.
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and then 4 tonight! For dinner tonight, we're going to a BBQ at a friend's house because it's a party for a family that's moving away. My DD's is sad because it's a friend she's known since 1st grade.
Cardio: run/jog- 2 miles (400 calories)
Strength: chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6 x 4
Assessment: Lamb last night for dinner!0 -
Managed a second pretty hard workout again today, after working with my trainer yesterday.........now I'm beat....
Exercise: 25 min calisthenics warmup including BW squats and lunges, pushups, situps and crunch twists w/12 lb ball, planks, physio ball bridges and pikes, back extensions, hanging leg lifts, incline crunch twists, 5 min StairMaster. 60 min strength training/circuit training including 3X 8 squats w/95 lbs, <2X 10 bent over rows w/65 lbs and 1X6 w/75 lbs>, 3X 10 kneeling fwd lat raise w/50 lb bar, 2X 10 inverted rows,2X 20 KB swings w/40 lbs, 2X 20 alt hand KB swings w/25 lbs, 3X 10 incline row/overhead press w/5/5, 3X 10 inner thigh w/100. 30 minute swim.
Increased calories to between 1750 and 1800 (where my trainer wants me) since I'm swimming 4 or 5 afternoons a week now. Today will be just under 1750. I'm feeling a little physically exhausted.....for the last few days........so I might be overdoing it a little. I'll monitor how I feel and may just take an entire rest day tomorrow.......a few days early.....
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Hi folks! 1 more day till I go to paradise!
Strength Conditioning during Pole class.
Cardio Pole dancing class.
Assessment Under my calorie target and relatively close to my macros. So that's a win! 0 -
Hi all
Strength :It was my shoulder day
overhead db(4 sets 12,10,10,8)
front plate raise (3 sets 12,10,8)
upright (3 sets 12,10,8)
db side laterals ( 7 sets of 12,10 reps)
barbell shrugs ( 7 sets of 12 reps)
Cardio : brisk walking 6 mins,plank (40 secs 2 sets),crunches ( 20reps of 3 sets)
food : over calories.
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Hey gang
I like myself unconditionally!
Happy Thursday! 4 clients this morning and then 3 tonight. It's a recovery day after having a party last night!
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: BBQ for dinner at a party for friends who were moving away.0 -
Happy Thursday!
Cardio: 6 mile run, easy pace with one brief tempo interval.
Food: on target.0 -
rahulmehta08 wrote: »Hi all
Strength :It was my shoulder day
overhead db(4 sets 12,10,10,8)
front plate raise (3 sets 12,10,8)
upright (3 sets 12,10,8)
db side laterals ( 7 sets of 12,10 reps)
barbell shrugs ( 7 sets of 12 reps)
Cardio : brisk walking 6 mins,plank (40 secs 2 sets),crunches ( 20reps of 3 sets)
food : over calories.
Welcome!0 -
Hi folks -
I missed logging yesterday. Overall a so-so day. High stress level, not enough nutrition - I didn't eat enough, but I also didn't eat any junk, and no workout. Stressful and packed day before leaving on vacation. A 3 day cruise where I will not have connectivity! Looking forward to disconnecting!
My strategy for the trip:
-2 workouts and just be active
- lots of water
- Make the best food choices I can - including a 30g protein shake for one meal or snack
- No high calorie fruity drinks
Aside from that, enjoy being in paradise! Have fun! Be back on Tuesday!0 -
Welcome!rahulmehta08 wrote: »Hi all
Strength :It was my shoulder day
overhead db(4 sets 12,10,10,8)
front plate raise (3 sets 12,10,8)
upright (3 sets 12,10,8)
db side laterals ( 7 sets of 12,10 reps)
barbell shrugs ( 7 sets of 12 reps)
Cardio : brisk walking 6 mins,plank (40 secs 2 sets),crunches ( 20reps of 3 sets)
food : over calories.
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I've done Disney Cruiselines 3 times and each time I just got up at 6:00am to go workout. Most liners have pretty good gyms on them. And walking the deck is a great way to get exercise.Hi folks -
I missed logging yesterday. Overall a so-so day. High stress level, not enough nutrition - I didn't eat enough, but I also didn't eat any junk, and no workout. Stressful and packed day before leaving on vacation. A 3 day cruise where I will not have connectivity! Looking forward to disconnecting!
My strategy for the trip:
-2 workouts and just be active
- lots of water
- Make the best food choices I can - including a 30g protein shake for one meal or snack
- No high calorie fruity drinks
Aside from that, enjoy being in paradise! Have fun! Be back on Tuesday!
As for food.....................there is so much. And it's there all the time. My advice would be to pick eating vegetables first, then go back and try other stuff. That way you're kinda full of fiber so you don't overdo things like desserts.
Have fun though.
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Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! 4 clients this morning then I'm done for the week! May go watch the Fantastic Four today.
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: Taco Bell for dinner last night.0 -
@ Jessy..............have a blast.
Yesterday: Took the dog for a 2.5 mile walk/jog and ate dinner out and pretty much blew it.....oh well....
Today's Exercise: 25 min calisthenics warmup including pushups, planks, physio ball bridges and pikes, physio ball crunches w/25 lb plate, back extensions, incline crunch twiste, hanging leg lifts and stairmaster. 60 min strength training including 2X 10 single leg RDL w/85 lbs and 1X 8 RDL w/95 lbs, 2X 8 inverted rows, <2X 6 OHP w/45 lbs and 1X 5 OHP w/50 lbs><2X 8 bench w/75 lbs, 1X 6 w/85 lbs, 1X5 w/90 lbs, 3X 8 single arm bench rows w/40 lbs, 3X 8 overhead tricep extensions w/17.5/17.5 lbs, 2X 15 single leg bridges, 20 KB swings w/40 lbs, 20 KB alt hand swings w/25 lbs, 3X 10 inner thigh.
I'm hoping to swim this afternoon as well...........but we'll see.
Food: Back to normal and about 1750 calories.
TGIF and have a great weekend everyone. We have a wedding to go to tomorrow so it'll be another blown day.....guarantee it. 0 -
TGIF!
Super light workout tonight.
Pushups: 3x10
Flutter Kicks: 3x20
Squats: 3x10
Food: on target.0 -
Madcow: heavy set for last 5
Squat 55kg (121lb)
bench 35kg (77lb)
bent over row 37.5kg (82lb)
3 X 10:
step up with dumbell curl and over head press 8kg
barbell squats 20kg
box squat thrust with box jump
press ups
60 second plank with leg raises
3X directional calf raises 20kg
walking lunges - 10 paces with 20kg sandbag
10 mins stepper
10 mins eliptical
AND..............................rest 0 -
Good job all of you. It's great to see everyone doing something everyday!0
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Hey gang,
I like myself unconditionally!
Happy weekend! No clients this morning. My DD resumes piano lessons this morning and then later on we have her kids Bday party for trampoline jumping. I'll join in with them I'm sure.
Cardio: jog/walk- 2 miles (300 calories)
Strength: NONE
Assessment: Mediterranean for dinner. Yum.0 -
Made it to the gym this morning...........wedding this afternoon and a rest day tomorrow although I'll probably swim a little. It's hard to resist swimming when I'm in our pool......
Today's workout: 20 min calisthenics warmup including pushups, situps and crunch twists w/12 lb ball, planks, renegade rows, back extensions, hanging leg lifts, lat raises, crunch machine and BW squats and lunges. 10 min bike. 60 min strength training including leg press <15 w/310, 12 w/400, 10 w/470lbs, 8 w/490 lbs>, 2X 16 fwd overhead lunges w/40 lb bar, 2X 16 rev overhead lunges w/40 lb bar, 3X 10 incline row w/overhead press and 5/5 lbs, 3X 20 box step ups, 3X 8 rear deltoid cable fly w/10/10, 3X 8 cable chest press w/23/23, 3X12 cable lat pulldown w/33/33, 20 KB alt hand swings w/25 lbs, and 3X 10 inner thigh w/100.
I've been increasing weight on all these little accessory lifts as well as the big lifts lately so I guess the extra carbs is working out as planned.
Food: Wedding......enough said!
See ya'll on Monday............enjoy the weekend!0 -
Happy Saturday!!
Cardio: Two runs today. 1.5 mile run, easy pace warm-up this morning.
Main event: Sand Crab Galveston 5k Beach Run - Night time run. 3.1 miles. Lots of fun, ran this with several friends. Not a PR, was actually a bit of a challenge...perhaps shouldn't have done the warm-up this morning. Official time: 31:28. Fifth in my age group. My friend got 4th and it was her first 5k! Proud of her.
Food: on target.0 -
Happy Sunday!
Cardio: 10 mile run, very easy pace. A little sore from yesterday's 5K race.
Food: on target.0 -
yesterdays circuits.
Working with a partner. 1 on the spin bike, 1 run to equipment and....:
5-10-15-10-5
deadlifts with sandbag
burpees on step
squat with kettlebell
sit ups with medicin ball over head
push ups
Then....... same 1 on bike and 1 working
10 - 8 - 6 - 4 - 2
burpees on the floor (our punishment because we were quickest!)
squat and OHP with kettlebell
sit ups - touch floor over head and touch toes
bicycle crunches
crunches
1 min plank
I don't think I have ever sweated so much during a workout!
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Hey gang,
I like myself unconditionally!
Happy Monday! As of today, I'm longer going to be doing outdoor bootcamp due to inconsistency of participants. Sucks to show up and only have one person be there. I know it's still summer, but I can get more done for myself in that time. 5 clients tonight so I'm busy later in the day.
Cardio: run/jog 2 miles (300 calories)
Strength: quads- leg press, squat, leg extension 12,10,8,6 x 4
Assessment: Had dinner at my mom's last night. Always an adventure.0 -
Yesterday was a rest day.............post wedding partying...... But back to work this morning. I pretty much did a bunch of accessory stuff as I don't know what my trainer has in store for me tomorrow in the way of lifting.
Exercise: 20 min calisthenics warmup including BW squats and lunges, pushups, planks, physio ball crunches w/25 lbs, pikes and bridges, renegade rows, back extensions, incline side crunches, hanging leg lifts. 10 min bike. 60 min strength training including 3X 20 box step ups, 5X8 fwd overhead lunges w/40 lbs, 5X8 rev overhead lunges w/40 lbs, 3X 10 incline row w/8/8 lbs and overhead press, 20 KB swings w/40 lbs, 20 KB alt hand swings w/25 lbs, 3X 8 lat pulldown w/70 lbs, 3X 10 tricep rope pulldown w/30 lbs, 3X 8 seated row w/85 lbs, 3X 8 overhead tricep extension w/17.5/17.5 lbs.
Food: A little under today and yesterday as I'm trying to make up for the extra calories from Sat. Still at about 1700 though.
Have a great week everyone!!!0
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