"TLFC" exercise and accountability support!
Replies
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I took a rest day yesterday............didn't even swim.
Today I had a training session but we primarily worked on hip repair again. I still feel a little twinge in my hip flexor sometimes and that hip seems a little weaker than the other, so he gave me some new lunges and resistance band work to throw into my normal warmups.
Exercise: 20 min calisthenics warmup including BW squats and lunges, pushups, planks, back extensions, incline side crunch twists, phsyio ball bridges and pikes. 55 min strength training w/Brent including 3 sets of transverse lungs, 3 sets of side lunges w/35 lbs, 3 sets of side lunges w/10 lb plate drag, resistance band work on hips.
Taking off for the beach in a couple of hours and staying down there tonight so I'll be eating dinner out!0 -
Happy Tuesday, all!
Ugh, need to get back on track with my strength training. Keep skipping those days.
Cardio: 6 mile run, easy pace.
Food: on target.0 -
Yesterday was Tuesday boxing:
60 minutes of punching, running, walking lunges, squats, jumping jacks, sit ups. It was brutal!
Today 2nd day of Wendlers:
Military press
5 X 35kg
5 X 42.5kg
3 X 50kg
5 X 55kg
5 X 62.5kg
AMRAP 72.5kg (I did 10)
10 X 25kg
10 X 25kg
10 X 25kg
10 X 25kg
10 X 25kg
dumbell row 12kg 5 sets 10 reps
box jump into the bench 5 sets of 20
My legs have officially had it! The combination of the walking lunges yesterday and the deadlifts today has finished me off. I know I will not be walking normally tomorrow!
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Hey gang
I like myself unconditionally!
Happy Humpday! No clients this morning and 4 tonight. Just killing time today and later getting some back to school stuff for my DD.
Cardio: run/jog- 2 miles (400 calories)
Strength: chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6 x 4
Assessment: Steak last night.0 -
Happy Wednesday!
Strength training (light, but something):
Push ups: 3x10
Flutter Kicks: 3x20
Squats: 3x10
Side Planks: 2x30sec.
Food: a little too much chocolate.0 -
Got back from the beach yesterday morning and then a busy day at work playing catch up....I did get in the pool and swim laps for about 30 minutes last night though.
Today's exercise: 25 min calisthenics/strength warmup including BW squats and lunges, physio ball pikes and bridges, pushups, elevated leg bridges, back extensions w/20 lbs, 5 each side transverse lunges, hanging leg lifts, 10 each side lunges w/17.5/17.5, 10 each side lunges w/10 lb plate pull. 60 min weight lifting including 2X 5 OHP w/45 lbs, 2X 5 OHP w/50 lbs, dead lifts<10@ 115 lbs (warmup), 2X 5@ 135 lbs, 1X 5@ 155 lbs>, bent over rows <2X 5 w/65 lbs, 1X 5 w/75 lbs, 1X 3 w/95 lbs>, 2X 5 each lat bar raise w/50 lbs and 1X 5 w/55 lbs, 20 KB swings w/40 lbs, 20 KB alt hand swings w/25 lbs, 3X 10 inner thigh w/110 and 2X 10 each glue master w/40.
Food: A little on the low side to make up for that lobster bisque I had for dinner Tuesday......
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Hey gang
I like myself unconditionally!
Happy Thursday! 4 clients this morning and then 3 tonight. Going shopping tonight for some stuff my DD needs for school this coming week.
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, all!
Cardio: 6 mile run, easy pace. 75 minutes.
Food: on target.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! 3 clients this morning. Just working out and getting my DD's stuff ready for her first day of middle school on Monday.
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: Longinisa for dinner.0 -
Another big accessory day here but I'll be doing squats, leg press and bench press on Sunday....can't wait.
Today's exercise: 25 min calisthenics warmup including BW squats, pushups, planks, situps and crunch twists w/12 lb ball, physio ball pikes, back extensions w/20 lbs, hanging leg raises, transverse lunges, side lunges w/17.5/17.5, side lunges w/10 lb plate drag. 10 minutes bike. 55 min strength training including 3X 10 each leg med box stepups, 3X 10 each side single leg bridges, 3X 10 cable rear deltoid fly w/10/10, 3X 10 chest press w/23/23 lbs, 3X 10 kneeling cable lat pull down w/33/33 lbs, 3X 10 incline bench row/shoulder press w/8/8, 3X 8 each arm bench bent over rows w/40 lbs, 3X 10 renegade row w/20/20, 3X 10 overhead tricep extensions w/35 lbs, 3X 10 inner thigh w/110. 30 min swim.
Still a little low in anticipation of saving a few calories tomorrow for a pool party here.
Have a great weekend everyone!!!0 -
good morning everyone, I hope you're having a good weekend so far. The weather here in the UK is gorgeous!
I skipped the gym on Friday as I had a full day at work and I have my mother-in-law visiting so I went this morning instead.
Bench day:
5 X 20kg
5 X 22.5kg
5 X 25kg
5 X 27.5kg
5 X 32.5kg
AMRAP 35kg I did 10 (well, 2 sets of 5!)
10 X 20kg
10 X 20kg
10 X 20kg
10 X 20kg
10 X 20kg
chinups 3 sets of 10 (assisted)
hanging leg raises 3 sets of 10
dumbell rows 5 sets of 10
bench jumps 5 sets of 10
Then I had to endure the torture of a bit of foam rolling.
Walked the dog in the sunshine and off to work this evening.
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Hey gang,
I like myself unconditionally!
Happy weekend! Last weekend of fun before my DD starts school on Monday!!! Going to my MIL's for lunch today!
Cardio: jog/walk- 2 miles (300 calories)
Strength: NONE
Assessment: Had Chinese last night.0 -
kindrabbit wrote: »good morning everyone, I hope you're having a good weekend so far. The weather here in the UK is gorgeous!
I skipped the gym on Friday as I had a full day at work and I have my mother-in-law visiting so I went this morning instead.
Bench day:
5 X 20kg
5 X 22.5kg
5 X 25kg
5 X 27.5kg
5 X 32.5kg
AMRAP 35kg I did 10 (well, 2 sets of 5!)
10 X 20kg
10 X 20kg
10 X 20kg
10 X 20kg
10 X 20kg
chinups 3 sets of 10 (assisted)
hanging leg raises 3 sets of 10
dumbell rows 5 sets of 10
bench jumps 5 sets of 10
Then I had to endure the torture of a bit of foam rolling.
Walked the dog in the sunshine and off to work this evening.
Hah..........foam rolling...........painful but necessary!
This morning I got the dog out for a 4 mile walk/jog on the horse trail to the park and back, she loved it anyway!!! She's a pretty good coach and puts her head down when she wants me to run some more!!!!
BTW, I blew my low day yesterday when my husband brought margaritas out to the jacuzzi yesterday afternoon............LOL
Pool party here later so I'll see y'all tomorrow!!!
Have a great Saturday!
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Had another great gym day today and a nice weekend with lots of pool time, some of it just floating or hanging out in the jacuzzi............
I was able to get my squat up to 125 lbs, which probably isn't that good, but my hip felt fine and I think I can go higher.......just being a little cautious on the way up!
Today's exercise: 20 min calisthenics warmup including BW squats and lunges, pushups, planks, physio ball bridges and pikes, back extensions, hanging leg lifts, rolling crunch. 10 min bike. 70 min strength training including leg press <15 @ 310 lbs (warmup), 12 @ 400 lbs, 10 @ 490 lbs, 8 @ 510 lbs, 8 @ 540 lbs>, squats <8 @ 95 lbs (warmup), 1X 5 @ 105 lbs, 1X 5 @ 115 lbs, 1X 5 @ 125 lbs>, bench press <8 @ 65 lbs (warmup), 6 @ 75 lbs, 6 @ 85 lbs, 5 @ 90 lbs>, 2X 5 each transverse lunges, 2X 10 each side lunges w/17.5/17.5 lbs, 2X 10 each side lunges with 10 lb plate drag, 3X 8 seated dips w/110 lbs added, 3X 10 inner thigh w/110.
Calories.....right around 1700....
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Happy Sunday, all!
I have been slacking on the exercise. But, been on target food-wise.
Cardio: 8 mile run, easy "dyin' in this heat" pace. 1hour 41 minutes.
Food: on target.0 -
good morning. I hope everyone had a good weekend. Here's my Monday morning workout:
Squats day:
warmup = jumping jacks, lunges, squatting and stretching (practicing my oly clean and press - shoulders still too stiff to squat with the bar over my head)
5 X 27.5kg
5 X 32.5kg
5 X 40kg (should of done 3 but didnt read it properly)
5 X 42.5kg
5 X 47.5kg
AMRAP 55kg (I did 10)
10 X 20kg
10 X 20kg
10 X 20kg
10 X 20kg
10 X 20kg
5 X 10 leg curls @ 25kg
3 X 10 chin ups
3 X 10 hanging leg raises
Few tricep dips while chatting
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Hey gang,
I like myself unconditionally!
Happy Monday! No clients this morning and then 4 this evening. First day of middle school for my DD! Me and the Mrs. are taking her in this morning and taking some pics. I'll also drop by to say hi to the principal who used to be a former client of mine and lost 40lbs.
Cardio: run/jog 2 miles (300 calories)
Strength: quads- leg press, squat, leg extension 12,10,8,6 x 4
Assessment: Was my cousin's Bday and retirement party so it was fun.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning and then 2 in the evening. First day of school went great for my DD. The principal also asked if I would volunteer for traffic duty at her school. I couldn't say no.
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 -
Yesterday I just swam.................40 minutes.
Today: 20 min calisthenics warmup including BW squats and lunges, pushups, planks, transverse lunges, back extensions, hanging leg lifts, incline side crunch twists and assisted pullups. 55 minutes strength training with Brent including 3X 10 each side single leg wall squat w/20/20 lbs dumbbells, 3X 10 each side single leg RDL w/row w/27.5/27.5 dumbbells, 3X 10 front loaded box squats w/27.5/27.5 lbs dumbbells, OH bar walk w/45 lbs and OH bar walk w/65 lbs.
Tried front squats for the first time..........used dumbbells but when we were done he showed me how to use the barbell next time. I like them.
Food: Hovering around 1700 most days with a couple of days a week at 1800 or 1900. Seems to be okay.
Have a great week everyone!!!0 -
Happy Tuesday!
Cardio: 6 mile run, easy pace.
Food: on target.0 -
good morning
Yesterday was box-it-out.
mix of:
squats
jump squats
lunges
jump lunges
push ups
burpees
mountain climbers
and of course punching and wearing the pads
I'm off to the gym in a minute for Military press day. I have to take my daughter with me so it will be in and out, no accessories or post workout cardio. School holidays will be over soon and I can get back to a better routine.
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Hey gang
I like myself unconditionally!
Happy Humpday!3 clients this morning and 4 tonight. DD's first time to dress out for PE. Lol, she has it first thing in the morning (7:30am) and the sweats have to be school logoed, so they are HUGE on her. And it's the smallest size. I've rolled the pant legs 4 times to have the length fit.
Cardio: run/jog- 2 miles (400 calories)
Strength: chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6 x 4
Assessment: Sushi last night.0 -
Happy Wednesday, all!
Back to proper weight lifting this morning. Since it has been nearly 4 weeks, I decided to back off the weight some and go back to 5x5, instead of 3x5. Hopefully, my new plan will help me stay consistent.
Bench Press: 5x5x65lb
OHP: 5x5x45lb
Pendlay Row: 5x5x65lb
Goblet Squats: 5x5x25lb
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! 4 clients this morning and then 2 tonight. Had to cut one of my clients tonight because it's my FFL DRAFT 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: Shrimp last night for dinner.0 -
Hah, my trainer killed me so bad Tuesday that I had to take a rest day yesterday! I've never had such sore biceps but got back to the gym this morning avoiding arms though for the most part......
Today: 25 min calisthenics and stairmaster warmup including pushups, situps and crunch twists w/12 lb ball, physio ball bridges and pikes, BW squats and lunges, planks, back extension w/20 lbs, hanging leg lifts and 5 min stairmaster. 70 min strength/weight training including leg press <15 @ 310 lbs, 12 @ 400 lbs, 10 @ 490 lbs, 8 @ 510 lbs, 8 @ 540 lbs, squat <3X 5 w/95 lbs down to bench, 5 w/115 lbs, 5 w/125 lbs>, bridge (hip thrusts) <1X5 w/95 lbs, 1X 5 w/115 lbs, 1X 5 w/125 lbs>, 2X 10 each side lunges w/20/20 lbs, 2X 10 each side lunges w/10 plate drag, 35 KB alt hand swings w/25 lbs, 3X 10 inner thigh w/110.
Calories should be around 1700 but we may be going out to dinner tonight which might shoot that up a little.
Happy Thursday!!!0 -
Happy Thursday, everyone!
Cardio: 5 mile run, mix of trails and some road. 64 minutes. Weather was a little cooler (low 90's), so not nearly as tired afterwards.
Food: on target. At my lowest weight since I started this journey, 157lb.0 -
brandiuntz wrote: »Happy Thursday, everyone!
Cardio: 5 mile run, mix of trails and some road. 64 minutes. Weather was a little cooler (low 90's), so not nearly as tired afterwards.
Food: on target. At my lowest weight since I started this journey, 157lb.
That's fantastic Brandi!!!0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! 3 clients this morning. Did my FFL draft last night and did okay. I had 5th pick and wanted to be a little deeper in the draft, but I made the most of my position.
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: Lol, last minute studying before the draft so I ordered pizza.0 -
You rock.brandiuntz wrote: »Happy Thursday, everyone!
Cardio: 5 mile run, mix of trails and some road. 64 minutes. Weather was a little cooler (low 90's), so not nearly as tired afterwards.
Food: on target. At my lowest weight since I started this journey, 157lb.
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Big day at the gym this morning! I felt great too! Tomorrow I'll walk/jog with the dog and swim in the afternoon.
Today: 25 min calisthenics warmup including BW squats/lunges, pushups, planks, physio ball bridges and pikes, back extensions, rolling crunch machine. 10 min bike. 60 min strength training including 3 X 5 OHP w/50 lbs and overhead walk, bent over row <8 w/65 lbs (warmup), 2X 5 w/85 lbs>, 3X 8 inverted row, 3X 10 lat pull down w/70, 3X 10 cable tricep pull downs and overhead extensions w/40, 3 X 8 seated row w/85 lbs, 3X 10 seated dips w/110 lbs added, 2X 10 each side lunges w/20/20 lbs, 2X 10 each side lunges w/10 lb plate drag, 2X 20 KB alt hand swing w/25 lbs. 30 min swim.
Overate a little last night having dinner out but not too bad I don't think. Today it's back to 1700.
TGIF.............have a great weekend everyone!!!0
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