"TLFC" exercise and accountability support!
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Hey all!
Cardio: 6 mile run, easy pace. 71 minutes.
Food: Good day.0 -
Warmup: 10 minutes jumprope (easy / moderate pace; pull-ups in 5 sets of two with push-ups with reps of 30 between; 3 rounds shadow boxing with 2 lb weights the first round
Body of workout: heavy bag work (light to moderate intensity for 6 of 8 rounds working a somewhat technical combination) 2 high intensity rounds working speed and power; sparring (light intensity 4 rounds)
Cool down: abs 2 sets of 50 crunches; 2 sets of 15 seal claps (like a v up but you raise one leg higher and clap under it); 2 sets of 50 alternating toe touches; 1 set of 20 toe touches; 3 sets of bicycles; 2 1 minute planks. No breaks transitioning between ab exercises.
Avoided legs today and went pretty easy on boxing because I did a brutal trail run yesterday and my legs are torn up.
Note: my rounds are in a 3 minute work 30 second rest format. During rest I stretched, smacked my cramping legs, or practiced combos and head movement in slow motion.
Food: okay, heavy on carbs, but I felt a little depleted from the 3 hour trail run yesterday.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. Last day of the month. Finishing strong today.
Cardio: run/jog- 2 miles (400 calories)
Strength: chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6 x 4
Assessment: Brat last night for dinner.0 -
Welcome to the group Robyn...............great workout!!
Today: 30 min calisthenics warmup including pushups, planks, physio ball pikes and bridges, situps and crunch twists w/12 lb ball, BW squats and lunges, back extensions, incline crunch twists and stairmaster. 60 min strength training and weight lifting including bench press <2X 6 @ 65 lb, 1X 5 @ 75 lbs, 1X 5 @ 85 lbs and 1X 5 @ 90 lbs>, standing tricep overhead extension 3X 10 @ 15/15 lbs, 3X 8 bicep curls w/15/15 lbs, 3X 8 each side uneven pushups, leg press <15 @ 310 lbs, 12 @ 400 lbs, 10 @ 490 lbs, 8 @ 540 lbs, 2X 16 side lunges w/22.5/22.5 lbs and 2X 12 KB alt hand swing w/25 lbs. 10 min bike at level 11 and 13 mph.
I've been doing 540 leg press for several weeks now and think it's time to up it to 560..........next week!
Sticking to about 1650 still.
Happy Hump Day!
Tomorrow will be dog walk Thursday here!
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Warmup: 10 min jumprope, 8x2 ball pikes, 10x8 ball pass v ups, 10x2 knees to chest on roller, 15x2 alternating leg planks on ball, 3x3 min round shadow boxing
body: 8 rounds heavy bag easy pace 6 rounds; intense pace 2 rounds
Cool down: 2 rounds double end bag, 1 round speed bag; push-ups 30x2, leg lifts with hip lift at end 30x2, sit up touch the top 3x2
Assessment- went really easy at the gym. Tired tired tired today and legs still sore from run 2 days ago. Food could have been way better. Boredom snacking at work. I also have a tendency to eat more when I'm extra tired because I think it will give more energy. Water probably would have helped more.0 -
Happy Wednesday, all!
Strength training:
Bench Press: 5x5x75lb
OHP: 5x5x52.5
Pendlay Row: 5x5x75lb
Bodyweight squats: 5x10
Food: on target.0 -
Welcome Robyn!0
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Hey gang
I like myself unconditionally!
Happy Thursday! 4 clients this morning and then 3 tonight. New month!! Hoping I can win some money this weekend in FanDuel fantasy football.
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: Ribs for dinner.0 -
Extended our walk/jog out to an hour this morning. Jogged the entire flat section so the dog was loving it!!! I remember when just getting to the park from our house was a challenge, now we make it to the park and then walk around the park for at least another mile......
Looks like I'm going to hit 1700 today..........still a deficit though!0 -
Happy Thursday!
Cardio: 5 mile run, easy pace. 60 minutes.
Food: Greek tonight!0 -
Exercise: jumprope 10 min x 2; 45 min "bootcamp" circuit training class with light weights and calisthenics; 60 min cardio style boxing class. Moderates to intense in both. Legs finally working again! Pull-ups are starting to improve.
Food: Nutella and frozen yogurt. Woot!0 -
Low carb day-only chicken breast and the carbs in my preworkout, bc I wasn't feeling it today. Got in about 3/4 of a gallon of water. Was off day from the gym: so did insanity and the Iron Joe 11 minute boxing round, on the heavybag after.0
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Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! 4 clients this morning. Dental appt for DD after school. After that, I've got nothing to do.
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: Lazy last night so I got fast food.0 -
Since I'm losing my trainer in two weeks I've decided to do a structured weight lifting program. For now I've chosen Strong Lifts. I set myself back a bit weight wise to make room for their suggested progression. Today was a good day, just a bit easy. I'm sure that won't last long.....LOL
Today: 25 min calisthenics warmup including pushups, planks, BW squats and lunges, physio ball pikes and bridges, renegade rows, back extensions, incline side crunch twists. 70 min weight lifting including OHP 5X5 @ 45 lbs, squats 5x5 @ 85, DL 1X5 @ 135 lbs, 5X 5 seated dips @ 120 lbs added, 3X 10 each leg box step ups, 3X 12 Alt hand swing w/25 lb KB, 3X 8 cable deltoid fly w/10/10, 3X 8 cable chest press w/23/23, 3X 10 inner thigh w/100.
1700 again for today. Macros pretty close to perfect!
Have a great weekend everyone!!!!0 -
Exercise: 45 minute weak sauce boot camp. Light weights and calisthenics.
Food: up at 2,500, when my current goal is 1,800 ( to lose ). I was logging but not really looking at my numbers before making food selections, and had also banked on a long end of day run I blew off. Oh well, it all evens out over this week because I've been pretty consistently under. I'll be more concientious over the weekend... And throw out the cookies my roommate baked me because her dog crapped on my floor.0 -
TGIF!
Today is my rest day, so light exercise:
Dynamic warm-ups, mostly to test new routine for runs and to help alleviate plantar fasciitis in my right foot.
Push ups: 3x10
Flutter kicks: 3x20
Food: Wendy's for dinner, so over.0 -
Rest day here...........yay. We're heading down to the beach to walk and cruise around the pier then take the ferry over to Balboa Island for lunch. I may or may not be good.........., depends what's yummy on the menu I guess.
Happy Saturday! I'll be back at the gym bright and early in the morning!0 -
Hey gang,
I like myself unconditionally!
Happy weekend! No clients today so I get to do stuff on my own. Looking to make my DD's Halloween costume (Raven from Teen Titans) so I need to purchase some items.
Cardio: jog/walk- 2 miles (300 calories)
Strength: NONE
Assessment: Steak for dinner last night.0 -
Happy Saturday!
Did an art market all day, so lots of standing, unloading, setting up, tearing down, and re-loading the car today. Very physical day. Gorgeous weather and I had a lot of sales. Great day.
Food: on target.0 -
@ Brandi.........congrats on the sales..........I used to do a lot of what you're doing and I know how hard you have to work setting up and breaking down!
Really enjoying Strong Lifts so far. I'm glad I lowered my weights a little to start, it's giving me a chance to make sure my form is spot on before I start progressing too fast. I was having some issues with my bench press form which my trainer corrected last week and it feels much better now.
Today: 20 min calisthenics warmup including BW squats and lunges, pushups, situps, planks, physio ball pikes and bridges, back extensions and hanging leg lifts. 65 min strength training/weights including 5X5 squats @ 85 lbs, 5X5 bench @ 75 lbs, 5X5 bent over row @ 65 lbs, 5X 6 seated dips w/120 lb added, 2X 16 side lunges w/22.5/22.5 lbs dumbbells, 2X 12 alt hand KB swing w/25 lbs, 3X 8 seated row @ 85, 3X 8 tricep extensions and pull downs w/40, 5X 5 seated dips W/125 lbs added 3X 10 crunch machine W/110. 10 min rowing machine @ level 10/31 spm.
Yesterday my calories were pretty good but fat was high since we ate out and had mexican food..........today will be better. We bought fresh fish on the way home from the beach and we're having halibut tonight....yummmm
Enjoy your Sunday everyone!!! It's raining here............yipppeee!0 -
Didn't log anything yesterday. Romantic road trip with my honey. Got a 6 mile run in am. A hike. Didn't eat much till dinner. Massive turkey burger no bun. Some treats with tea. Lots of lovin
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@ Brandi.........congrats on the sales..........I used to do a lot of what you're doing and I know how hard you have to work setting up and breaking down!
Really enjoying Strong Lifts so far. I'm glad I lowered my weights a little to start, it's giving me a chance to make sure my form is spot on before I start progressing too fast. I was having some issues with my bench press form which my trainer corrected last week and it feels much better now.
I don't know how the people who aren't in shape handle working the market. Most of them have help, at least. Whew.
Glad you're liking Strong Lifts. Can't say enough about form needing to be good as those weights increase!
Happy Sunday, all!
Two softball games as catcher. They moved me to the top of the lineup for batting. I'm not the strongest batter, but am fast, so I have the best on-base percentage. Scored a couple of runs. We still lost both games, lol.
Food: some fast food, but on target.
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Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 4 tonight. Just looking forward to this week being short for my DD and hitting up my workouts. Football wasn't kind to me this weekend.
Cardio: run/jog 2 miles (300 calories)
Strength: quads- leg press, squat, leg extension 12,10,8,6 x 4
Assessment: Weekend bomb.0 -
God damnit! Completely derailed from routine yesterday by mystery eye condition. Can't see well. Major light sensitivity. Eyes burning and stinging and clamping shut. Can't do much of anything at all. Called off work and heading into dr. today so that I can hopefully get back to my normal activities asap. Two rest days in a row might actually make my head explode.
Food- didn't log after breakfast. Had a few bars in the afternoon and chicken soup for dinner. Over on calories without a workout.0 -
@ Robyn...........hope the eyes are better today!
Got the dog out for a quick 30 min walk before the rain came in again..............it poured here about 5:00 pm. Meeting my trainer this morning and then only one week of training left............boohoo. I'm really going to miss it but so far Strong Lifts is working out okay.
Ate under 1600 yesterday and probably today as well..........making up for a little of the extras over last weekend. Back to 1700 tomorrow!0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 3 tonight. Finishing some laundry today and checking out the season premiere of the Flash tonight.
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: Chicken for dinner.0 -
Hopefully not pinkeye?God damnit! Completely derailed from routine yesterday by mystery eye condition. Can't see well. Major light sensitivity. Eyes burning and stinging and clamping shut. Can't do much of anything at all. Called off work and heading into dr. today so that I can hopefully get back to my normal activities asap. Two rest days in a row might actually make my head explode.
Food- didn't log after breakfast. Had a few bars in the afternoon and chicken soup for dinner. Over on calories without a workout.
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Lifted the crap out of stuff today with my trainer............LOL. He really knows how to push me.
Today: 20 min calisthenics warmup incl BW squats, pushups, planks, physio ball pikes and bridges, renegade rows, lat raises, back extensions and hanging leg lifts. 60 min weight lifting w/Brent incl half deads, dead lifts and squats. Got half up to 235 lbs, dead up to 185 lbs and squats up to 135 lbs. Also did 2X 16 fwd lunges w/25/25 lbs and 3X 10 inner thighs w/110.
Back to Strong Lifts tomorrow though! And some cardio..........I really need to do some cardio....I miss my swimming.....ugggghhhh
Food back to 1700 today.............I need it! 0 -
Happy Tuesday, all!
Monday: worked late and wasn't feeling the exercise.
Today: Cardio: 3.5 mile run, easy pace. 45 minutes.
Food: been over eating past few days. Will get back on track tomorrow.0 -
Happy Wednesday everyone! Sorry for being MIA for a little. Hectic stretch at work last week, really cut into my workouts as I worked into the night 5 days straight. Back in the rhythm now.
Allpro week 2, day 3
Dumbbell Squat: 2x9x32.5kg
Dumbbell Bench Press: 2x8x22.5kg
Dumbbell Bent-over Row: 2x8x22.5
Overhead Dumbbell Press: 2x8x12.5kg
Dumbbell Curls: 2x8x112.5
Dumbbell Calf Raises: 2x8x32
Pull-ups: 2x9
Sadly no facilities in the hotel for deadlifts, will catch up with those!
Assessment:
Food intake yesterday was on the low side.0
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