"TLFC" exercise and accountability support!
Replies
-
Happy Monday, all!
Took today as a rest day. Glad I did since I ended up working late.
Food: on target, though protein low. And, discovered Garden Lites Gluten Free Chocolate Muffins are delish. Going to have to watch those. Dang coupons.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning and then 2 in the evening. DD has dental appointment to assess how the braces are going. Other than that, I just have to get some groceries 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: I did okay.0 -
Interesting hour with my trainer......we tried some unusual (to me anyway) and new dead lifts. He's always helping me build strength in unexpected ways and consequently every week I see gains in the amount of weight I can lift..............even on accessory stuff.
Today: 20 min calisthenics warmup including BW squats and lunges, pushups, planks, situps, physio ball pikes and bridges, back extensions w/20 lbs. 60 min weight lifting w/Brent..............all dead lifts, 10 each single arm 70 lb Dumbbell, 8 each single arm 85 lb DB, 6 each single arm 100 lbs DB and 4 each single arm 120 lb all from 4 stacked plates. 3 single arm DB dead lift w/120 lbs off 3 stacked plates and 2 each single arm 120 lb dead lift off 2 stacked plates, followed by half rack dead lifts working up from 175 lb to 225 lbs. 30 min swim.
Food: About 1750 but I'm swimming later so it might not be quite enough.....LOL. Swimming makes me hungry!!!0 -
tuesday boxercise
working in pairs (obviously!)
gloves : squat thrusts on the box 20, 18, 16 etc down to 2 with 20 punches between sets
pads : jumping jacks
gloves: clean and jerk 20, 18, 16, 14 etc with 20 punches between sets
pads: box steps
gloves: push ups (on the step on my knees) 10, 9, 8 etc with 20 punches between sets
pads: squats
amazing but that was 60 minutes and about 400 calories burnt.0 -
Happy Tuesday!
Cardio: 6 mile run, easy pace. We finally got some rain in the area...been weeks! Plus, hit a record temp for the day of 104. Have to love August!
Food: a little over.0 -
Hi ninerbuff!
Thanks for your input over at 'Introduce Yourself '. I've done some research and here is my routine for inspection. New at this so feedback is much appreciated.
25 days on MFP 9 working out. Open diary.
GOAL: Fatloss from 166 lb to 100 lb.
Just found my macros and shooting for 2010 cal up from 1200 ( fatigue )
Workouts: 80 min 7 days a week.
CARDIO
30 minutes video fitness at high intensity ( Currently any of Turbo Jam, Turbo Fire , Hip Hop Abs, Zumba, Kathy Smith, Sworkit app, Calisthenics )
Now adding:
STRENGTH upper / lower split daily
20 min Kathy Smith Workout With Weights
( LOWER lunges squats side leg lifts calf raises plies etc
UPPER bicep curls pushups chest presses tricep dips etc)
Considering bodybuilding.com programs as have done Kathy Smith consistently before.. love it and great results but apparently need to keep varying things.
EQUIPMENT dumbbells 4 , 8 , 10 lb. Twister disc. Ankle weights.
MAT continuing 30 min Tracy Anderson muscular work as I like the feeling in my muscles ... stronger and tighter. However she is now 'accessory' to main strength program above...
WATER. at 21 cups or 5.2 litres average now. Use the app Water Your Body to keep water in line...
YOGA/ pilates / stretching minimum 15 minutes at bedtime.
FEELINGS feel great! Stronger.. tighter.. less tummy.. remarks about looking thinner.. better posture. Fatigue so increased calories. Some knee and back pain after jumping in cardio ( in trainers )
love water , squats , lunges. Plies : can't keep back straight up.. lean forward .. not sure why.
How can I do this better? Esp the strength workout. All suggestions appreciated.
0 -
Happy Humpday!!!
went for a new app today and started Wendler
Not really understanding the plan so I'm going to wing it unless anyone has any advice.
I started lift cycle 1. I did the warm-ups and 3 sets of 5 reps on bench, deads, military press and squats. It now says week 1 is complete? I usually train 3 times a week. Did I do too much today? It doesn't feel like it. My plan is just to repeat the programme on Friday and Monday then move on to week 2. Maybe it'll become more clear as the weeks go on?
Anyway. Todays workout:
Military press
warmup 10kg X 5
13kg X 5
15kg X 3 (I did 5 as I didnt read it properly!)
17.5kg x 5
20kg X 5
22.2kg x AMRAP = 15
Deadlift
warmup 27.5kg X 5
35kg x 5
40kg X 3 (I did 5 as I didn't read it properly!)
42.5kg X 5
50kg x 5
55kg X AMRAP = 15
Bench press
warmup 15kg X 5
17.5kg X 5
20kg X 3 (I'd read it by now so knew to just do 3)
20kg X 5
25kg X 5
27.5kg X AMRAP = 15
I had my daughter with me so we did a 500m rowing race (I won!) then 3X10 lunges, squats, sit ups and 1 min planks0 -
What'd he have you do different?Interesting hour with my trainer......we tried some unusual (to me anyway) and new dead lifts. He's always helping me build strength in unexpected ways and consequently every week I see gains in the amount of weight I can lift..............even on accessory stuff.
Today: 20 min calisthenics warmup including BW squats and lunges, pushups, planks, situps, physio ball pikes and bridges, back extensions w/20 lbs. 60 min weight lifting w/Brent..............all dead lifts, 10 each single arm 70 lb Dumbbell, 8 each single arm 85 lb DB, 6 each single arm 100 lbs DB and 4 each single arm 120 lb all from 4 stacked plates. 3 single arm DB dead lift w/120 lbs off 3 stacked plates and 2 each single arm 120 lb dead lift off 2 stacked plates, followed by half rack dead lifts working up from 175 lb to 225 lbs. 30 min swim.
Food: About 1750 but I'm swimming later so it might not be quite enough.....LOL. Swimming makes me hungry!!!
0 -
What'd he have you do different?Interesting hour with my trainer......we tried some unusual (to me anyway) and new dead lifts. He's always helping me build strength in unexpected ways and consequently every week I see gains in the amount of weight I can lift..............even on accessory stuff.
Today: 20 min calisthenics warmup including BW squats and lunges, pushups, planks, situps, physio ball pikes and bridges, back extensions w/20 lbs. 60 min weight lifting w/Brent..............all dead lifts, 10 each single arm 70 lb Dumbbell, 8 each single arm 85 lb DB, 6 each single arm 100 lbs DB and 4 each single arm 120 lb all from 4 stacked plates. 3 single arm DB dead lift w/120 lbs off 3 stacked plates and 2 each single arm 120 lb dead lift off 2 stacked plates, followed by half rack dead lifts working up from 175 lb to 225 lbs. 30 min swim.
Food: About 1750 but I'm swimming later so it might not be quite enough.....LOL. Swimming makes me hungry!!!
I've never done single arm dead lifts or half rack deads before.....
I do a lot of single leg deads and cable deads when I'm not doing regular ones. I'm trying to get to 200 lbs!
0 -
If you're doing Kathy Smith program, they you should be fine. On the exercises you mention, make sure you are pushing from your heels and not your toes and it's okay to let your knees go past your toes. Also remember to keep your head neutral (looking straight ahead and not down) and shoulders should pulled down and back.Hi ninerbuff!
Thanks for your input over at 'Introduce Yourself '. I've done some research and here is my routine for inspection. New at this so feedback is much appreciated.
25 days on MFP 9 working out. Open diary.
GOAL: Fatloss from 166 lb to 100 lb.
Just found my macros and shooting for 2010 cal up from 1200 ( fatigue )
Workouts: 80 min 7 days a week.
CARDIO
30 minutes video fitness at high intensity ( Currently any of Turbo Jam, Turbo Fire , Hip Hop Abs, Zumba, Kathy Smith, Sworkit app, Calisthenics )
Now adding:
STRENGTH upper / lower split daily
20 min Kathy Smith Workout With Weights
( LOWER lunges squats side leg lifts calf raises plies etc
UPPER bicep curls pushups chest presses tricep dips etc)
Considering bodybuilding.com programs as have done Kathy Smith consistently before.. love it and great results but apparently need to keep varying things.
EQUIPMENT dumbbells 4 , 8 , 10 lb. Twister disc. Ankle weights.
MAT continuing 30 min Tracy Anderson muscular work as I like the feeling in my muscles ... stronger and tighter. However she is now 'accessory' to main strength program above...
WATER. at 21 cups or 5.2 litres average now. Use the app Water Your Body to keep water in line...
YOGA/ pilates / stretching minimum 15 minutes at bedtime.
FEELINGS feel great! Stronger.. tighter.. less tummy.. remarks about looking thinner.. better posture. Fatigue so increased calories. Some knee and back pain after jumping in cardio ( in trainers )
love water , squats , lunges. Plies : can't keep back straight up.. lean forward .. not sure why.
How can I do this better? Esp the strength workout. All suggestions appreciated.
0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and then 4 tonight! My DD has a Bday swim party this afternoon, then I just have to get stuff ready for our camping trip this weekend.
Cardio: run/jog- 2 miles (400 calories)
Strength: chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6 x 4
Assessment: Brats last night for dinner.0 -
Hi folks! Hope you had a good weekend/ first half of the week!
Strength none today
Cardio cardio pole class. Hard workout today. Felt great!
Assessment i had a fantastic time on my cruise. I'm 1 lb up from the trip and having a hard time getting out of vacation mode. But I'll get it. I'm over on my calorie count for today. An extra ff plain Greek yogurt (120), granola (200), and tortilla (150) put me over the top. But I'm over a gallon of water and haven't eaten anything completely off plan in spite of a stressful day.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! 4 clients this morning and then 3 tonight. Getting last minute items for our big family camping trip this weekend.
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: Lamb last night.0 -
Happy Thursday............one more day.......
Got a 40 min swim in yesterday and back to work at the gym this morning!
Today's exercise: 20 min calisthenics warmup including BW squats & lunges, pushups, planks, situps & crunch twists w/ 16 lb ball, physio ball pikes & bridges, back extensions, hanging leg lifts and renegade rows. 50 min weight/strength training including leg press <12 @ 310 lbs, 10 @ 400 lbs, 8 @ 490 lbs, 8 @ 510 lbs>, OHP <2X 5 w/45 lbs and 2X 5 w/50 lbs>,squats <2X 8 @ 95 lbs, 2X 5 @ 115 lbs>, bent over row <2 X 10 @ 65 lbs, 1X 6 @ 85 lbs>, single leg RDL w/high row 3X 8 w/65 lbs, 2X 10 inverse rows, 3X 10 inner thigh.
Got my leg press back up to 510 finally after injuring my hip a couple of months ago.....did 8 reps so I think I can increase it again soon.
Playing in a blackjack tournament tonight so we're eating out...............saved some calories just for that and will try not to go overboard. $10,000 to the last woman standing.....LOL0 -
Happy Thursday............one more day.......
Got a 40 min swim in yesterday and back to work at the gym this morning!
Today's exercise: 20 min calisthenics warmup including BW squats & lunges, pushups, planks, situps & crunch twists w/ 16 lb ball, physio ball pikes & bridges, back extensions, hanging leg lifts and renegade rows. 50 min weight/strength training including leg press <12 @ 310 lbs, 10 @ 400 lbs, 8 @ 490 lbs, 8 @ 510 lbs>, OHP <2X 5 w/45 lbs and 2X 5 w/50 lbs>,squats <2X 8 @ 95 lbs, 2X 5 @ 115 lbs>, bent over row <2 X 10 @ 65 lbs, 1X 6 @ 85 lbs>, single leg RDL w/high row 3X 8 w/65 lbs, 2X 10 inverse rows, 3X 10 inner thigh.
Got my leg press back up to 510 finally after injuring my hip a couple of months ago.....did 8 reps so I think I can increase it again soon.
Playing in a blackjack tournament tonight so we're eating out...............saved some calories just for that and will try not to go overboard. $10,000 to the last woman standing.....LOL
Good luck!!!0 -
Happy Thursday!
Cardio: 4.5 mile run, easy pace.
Food: on target.
0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! No clients this morning since I'm leaving with the family to go up to Tahoe and camping for the weekend! I'll bring along my suspension system to do a little bit of work, but other than that, walking in altitude will be my main form of activity
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: I made ribs for dinner.0 -
I'm not really sure what's going on with me lately. I've tried increasing my carbs and calories slightly to make up for an increase in exercise but I haven't really gotten to quite where I planned yet. However, my strength gains lately have been great so I must be doing something right. I have been sleeping a little better so maybe that's it.....LOL
Had a blast at the blackjack tournament and made it to the semi-finals before I lost, just missed the finals by $100. Yesterday I swam and today was a gym workout. Increased my bench press again in less than a week. I'm up to 540 lbs with room to go up agian as I did 8 reps.
Exercise: 20 min calisthenics warmup including BW squats and lunges, pushups, planks, physio ball pikes and bridges, back extensions, side crunch twists, crunch machine and hanging leg lifts. 10 min bike. 65 min strength training including leg press <15 @ 310lbs, 12 @ 400 lbs, 10 @ 490 lbs, 8 @ 510 lbs, 8 @ 540 lbs>, bench press <2X 8 @ 65 lbs, 6 @ 75 lbs, 5 @ 85 lbs, 5 @ 90 lbs>, 2X 8 bent over row w/65 lbs and 1X 6 w/85 lbs, single leg RDL's <2X 8 w/65 lbs and 1X 6 w/85 lbs and 1X 6w/95 lbs>, 2 X 10 overhead tricep extension w/35 lbs, 20 KB swings w/40 lbs, 20 KB alt hand swings w/25 lbs, 10 renegade rows w/20 lbs, and 3X 10 inner thigh w/100.
If I have time I might swim again this afternoon.............it's hotter than blazes here so I'm hoping to be able to.
Calories are still in the 1700-1750 range.
Have a great weekend everyone!!!0 -
Oooops.....not this, Increased my bench press again in less than a week. I'm up to 540 lbs with room to go up agian as I did 8 reps.
That should read leg press............lol, otherwise I really would wonder what was going on.....hehehe0 -
Oooops.....not this, Increased my bench press again in less than a week. I'm up to 540 lbs with room to go up agian as I did 8 reps.
That should read leg press............lol, otherwise I really would wonder what was going on.....hehehe
Either way, it's impressive!
Happy Saturday!
Cardio: 4 mile trail run. Showing a friend the trails for the first time. What fun! 58 minutes.
Food: on target, but, man, that Salted & Caramel ice cream!
0 -
I'm not really sure what's going on with me lately. I've tried increasing my carbs and calories slightly to make up for an increase in exercise but I haven't really gotten to quite where I planned yet. However, my strength gains lately have been great so I must be doing something right. I have been sleeping a little better so maybe that's it.....LOL
Had a blast at the blackjack tournament and made it to the semi-finals before I lost, just missed the finals by $100. Yesterday I swam and today was a gym workout. Increased my bench press again in less than a week. I'm up to 540 lbs with room to go up agian as I did 8 reps.
Exercise: 20 min calisthenics warmup including BW squats and lunges, pushups, planks, physio ball pikes and bridges, back extensions, side crunch twists, crunch machine and hanging leg lifts. 10 min bike. 65 min strength training including leg press <15 @ 310lbs, 12 @ 400 lbs, 10 @ 490 lbs, 8 @ 510 lbs, 8 @ 540 lbs>, bench press <2X 8 @ 65 lbs, 6 @ 75 lbs, 5 @ 85 lbs, 5 @ 90 lbs>, 2X 8 bent over row w/65 lbs and 1X 6 w/85 lbs, single leg RDL's <2X 8 w/65 lbs and 1X 6 w/85 lbs and 1X 6w/95 lbs>, 2 X 10 overhead tricep extension w/35 lbs, 20 KB swings w/40 lbs, 20 KB alt hand swings w/25 lbs, 10 renegade rows w/20 lbs, and 3X 10 inner thigh w/100.
If I have time I might swim again this afternoon.............it's hotter than blazes here so I'm hoping to be able to.
Calories are still in the 1700-1750 range.
Have a great weekend everyone!!!
Ha! I read that twice too! Still that's a big old lift, well done. (don't lock your knees!! Have you seen the video going round facebook?!)0 -
I haven't seen the video............do I want to? I'm very careful though and push through my heels. I don't think I lock my knees but I'll double check next time I do them. Thanks!0
-
No, you don't want to see it! Think lock and snap!0
-
Oh............that's what I was afraid of....yikes! Thanks for the warning!0
-
Two tough days in a row but I got it done. Tomorrow will be a recover day but I'll probably swim for 30 minutes or so...........can't resist the pool this time of year.
Today's exercise: 25 min calisthenics including BW squats and bridges, physio ball pikes and bridges, pushups, situps and crunch twists w/12 lb ball, planks, back extensions w/20 lbs, hanging leg lifts, renegade rows and 8 lb lat raises. 10 min bike. 55 min strength training including 3X 10 each leg med box step ups, 3X 10 each leg single leg bridges, 4X8 fwd overhead lunges w/40 lbs, 4X8 rev overhead lunges w/40 lbs, 3X 10 cable lat pulldown kneeling w/33/33, 3X 10 rear deltoid cable flys w/10/10, 3X 10 cable chest press w/23/23, 20 KB swings w/40 lbs, 20 KB alt hand swings w/25 lbs, 3X 10 inner thighs w/100. 30 min swim.
Food: I think today will be closer to 1800............
Have a nice Sunday everyone!0 -
What's up..................just got back from camping today. Now I need to rest before putting everything away and doing laundry.
0 -
1st day of Wendlers - still not sure I'm doing it right but I'm doing something!
Military press day (Why only 1 exercise?!?) I'm used to stronglifts where you do at least 3 different exercises during the workout + accessories
5 X 20kg
5 X 20kg
3 X 20kg
5 x 22.5 kg
5 X 25kg
AMRAP 27.5kg (I got 10)
10 X 20kg
10 X 20kg
10 X 20kg
10 X 20kg
10 X 20kg
chin ups (was supposed to be 5 X 10 but I could only do 3 sets)
hanging leg raises (I did them with the chin ups so only did 3 sets)
dumbell row with 12.5kg 5 X 10
box jumps (onto bench) 5 X 20
Didn't take long and felt good. I'll probably add some cardio next time but I had left my daughter at home so wanted to keep it short today.
0 -
Hey gang,
I like myself unconditionally!
Happy Monday! No clients this morning and then 4 this evening. Getting ready for my DD's start of school next week by getting last minute essentials.
Cardio: run/jog 2 miles (300 calories)
Strength: quads- leg press, squat, leg extension 12,10,8,6 x 4
Assessment: Weekend was a blast, but of course I overate.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning and then 2 in the evening. Today is my DD's orientation day for middle school. She's a bit nervous. I have to work this morning so my DW said she'd work from home and take her. Damn, my little girl is growing up so fast.
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
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.7K Introduce Yourself
- 43.8K Getting Started
- 260.3K Health and Weight Loss
- 176K Food and Nutrition
- 47.5K Recipes
- 232.6K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8.1K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 23 News and Announcements
- 1.2K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions