"TLFC" exercise and accountability support!
Replies
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Had back to back workouts yesterday and today and worked both pretty hard...........felt good though!!!
Today: 20 min calisthenics warm-up incl push-ups, planks, BW squats and lunges, sit-ups and crunch twists w/12 lb ball, back extensions, hanging leg lifts. 5 min stair master. 60 min weight lifting/strength training incl Strong Lifts <warmup squats 2X8 @ 65 lbs, squats 5X5 @ 85 lbs, OHP 5X5 @ 45 lbs and DL 1X5 @ 125 lbs>, 2X 10 incline bench row to press 8/8 lbs, 2X 12 alt hand KB swings w/25 lbs, 2X16 fwd lunges w/25/25 lbs, 3X 8 lat pulldown w/70 lbs, 3X 8 tricep extension and pushdown w/40, 3X 8 seated row w/85, 3X 10 inner thigh w/110. 10 min bike resistance 10/13.5 mph.
It's weird going back to lower weights for SL but I think in the long run I'll be stronger once I progress back up. That's the plan anyway!!!
Food..........still at around 1700.
Happy Hump Day everyone!!!! Make it a good one!0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. DD has extended weekend starting today.
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 -
Keep it up everyone. Consistency is why we see results.0
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Hey gang
I like myself unconditionally!
Happy Thursday! 4 clients this morning and then 3 tonight. DD is off today and tomorrow, so she get's to tag along with me for a couple of days. Working on her Halloween costume is getting fun.
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: Keilbasa sausage for dinner.0 -
Happy Thanksgiving in Canada!!!!! I love Thanksgiving here, it's my favorite holiday!
Got the dog out for a short walk/jog, about 2.5 miles, otherwise a rest day. I needed it.
Food is on target still and it looks like I lost another .5 lbs. Not sure why I'm dropping weight again all of a sudden, don't feel as though I'm doing anything different. I'll take it though as I still have a bit to lose, maybe 5 or 6 lbs.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.
Ha. Not pink eye! A corneal ulcer. Not as bad as it sounds. Got some fancy eye drops and I'm good to go! Back on routine. Boxing yesterday. 10 min jump rope, 5 rounds shadow boxing, 60 minutes on heavy bag. Food all over the place the last few days. Back to logging. Thinking of making adjustments due to no change in a month of a consistent program. Had a consult with a trainer. I'm trying to spin my 20 lb weight gain (132-152 in a year) into a positive because I now know about 10lbs of it was muscle (went from 18% bf - 22% bf). The trainer recommended 40/40/20 for my macros. I'm also thinking of adjusting down from 1800 since I haven't seen any weight change, but I'm worried about hurting my athletic and job performance (on heavy work days I run / hike 14 miles a day). Any input?
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Happy Thursday, all!
Been slacking on the strength training this week. will get one of those in tomorrow.
Cardio: 3.5 mile run, easy pace. 37 minutes.
Food: on target.0 -
Happy Friday everyone!
Dumbbell Squat: 2x10x34kg
Dumbbell Bench Press: 2x10x27kg
Dumbbell Bent-over Row: 2x10x27
Overhead Dumbbell Press: 2x10x16kg
Stiff-legged Dumbbell Deadlifts: 2x10x36
Pull-ups: 10x2
Dumbbell Calf Raises: 2x10x41
Assessment:
Food intake was low yesterday to compensate for the day before.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! 4 clients this morning. Going to Encore Dance supplies after to check to prices out on leotards for my DD's costume.
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 -
Happy Friday......yippee!!!! Looks like we're going back down to the beach tomorrow since the weather remains so warm. I may talk my husband into heating the pool so I can swim this weekend as well!!!!
Had a great workout today. SL is going well, I did bench press at 80 lbs, all five sets, but I think I'll leave it there another week. Don't know how high I can really go without a spotter so I'm going to take my time on that one. Otherwise, working my way up to my higher weights.
Today: 25 min calisthenics warm-up incl BW squats and lunges, push-ups, planks, physio ball pikes and bridges, physio ball crunches w/25 lbs, back extensions, hanging leg lifts, crunch machine and stairmaster. 65 min weights and strength training incl Strong Lifts <2X 8 squat warm-up w/65 lbs, 5X 5 squats w/90 lbs, 2X 8 bench warm-up w/65 lbs 5X5 bench w/80 lbs, 5X5 row w/70 lbs>, 1X 5 single leg RDL's w/105 lbs, 3X 20 box step-ups, 3X10 KB squat/high row w/40 lbs, 3X 12 KB alt hand swing w/25 lbs, 3X 8 seated dips w/120 lbs added, 3X 10 inner thigh w/110. 10 min row @ level 10/31 spm.
Food: Somewhere in the 1650 to 1700 range..............lunch out tomorrow so I need to stay in control the rest of the weekend.
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TGIF!!!
Stength trainging:
Bench Press: 5x5x75lb
OHP: 5x5x52.5lb
Pendlay Row: 5x5x75lb
Food: over again. Too much late snacking.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Working on finishing the amulets for my DD's costume. Still have to make the cloak.
Cardio: jog/walk- 2 miles (300 calories)
Strength: NONE
Assessment: Ribs last night.0 -
Gym:
Calisthenics: 20 min (pull-ups continue to improve!)
Sparring: 5 x 2 minute rounds, going light to moderate depending on partner. I was feeling a bit slow in the gym today. Might be getting another cold.
Cardio: jumprope 10 min.
Work:
90 minutes hiking up and down hills with 40+ lb pack. 60 minutes light walking.
Food:
Woke up starving and ate a lot of my cals early in day. Day isn't over, so we'll see if I go over my new lower goal.0 -
Happy Saturday!
Cardio: 10 mile run, easy pace. 122 minutes.
Food: on target.0 -
Yesterday was a beach and then swimming here in our pool day. Nice day and go some some cardio in finally!
I'm nursing a bit of a sore shoulder so didn't do OHP this morning but I did get my leg press up another 10 lbs.
Today: 15 min calisthenics including BW squats and lunges, push-ups, planks, physio ball pikes and bridges, back extensions w/20 lbs, hanging leg lifts and stair master. 60 min weight/strength training including leg press <15 @ 310 lbs, 12 @ 400 lbs, 10 @ 490 lbs and 8 @ 550 lbs> Strong Lifts <2X 8 squat warm-up w/65 lbs, 5X 5 squats w/95 lbs, 2X5 Dead Lifts warm-up w 115 lbs and 1X 5 DL w/135 lbs>, 3X 20 box step ups, 3X 16 side lunges w/22.5/22.5, 2X 10 incline shoulder press w/22.5 lbs. 30 min swim.
I didn't log yesterday..............took the day off...............and the scale was fine this morning so I guess I did alright. Today will be back to normal.
Have a nice Sunday everyone!!!!0 -
Fun day. Running, climbing, hiking.
Run: 5 miles steap hills, moderate effort, 45 minutes
Climbing: about 10 routes in 30 minutes. At which point I tore open the palms of both my hands pretty well to call it a day. Easy V1-V3 routes but climbed fast with dynamic movements. I was sweating. Core, arm,and shoulder strength good. Zero grip strength.
Hiking: 1.5 hours up and down hills with 30-40 lb pack. 1.5 hours no pack social hike hustling to make the sunset.0 -
Fun day. Running, climbing, hiking.
Run: 5 miles steap hills, moderate effort, 45 minutes
Climbing: about 10 routes in 30 minutes. At which point I tore open the palms of both my hands pretty well to call it a day. Easy V1-V3 routes but climbed fast with dynamic movements. I was sweating. Core, arm,and shoulder strength good. Zero grip strength.
Hiking: 1.5 hours up and down hills with 30-40 lb pack. 1.5 hours no pack social hike hustling to make the sunset.
Sounds fun and exhausting!0 -
Happy Sunday!
Softball: 1 game as hitter only, the other as catcher. we got our first win of the fall season (yay!) and lost the second in a close one.
Cardio: 3.7 mile run, moderate/easy pace split. 45 minutes. Did this right after softball, so was feeling tired (very hot out today).
Food: on target.0 -
Hi all I'm new here and would love to join in to help me keep on track.
Cardio: 4.6 km jog heart rate maintained between 135-167 bpm.
Food: over daily allotted calories for Thanksgiving. I enjoyed some pumpkin pie with real whip cream, a glass of red wine and 2 slices of bread. Back to normal food intake tomorrow.0 -
Hi all I'm new here and would love to join in to help me keep on track.
Cardio: 4.6 km jog heart rate maintained between 135-167 bpm.
Food: over daily allotted calories for Thanksgiving. I enjoyed some pumpkin pie with real whip cream, a glass of red wine and 2 slices of bread. Back to normal food intake tomorrow.
Welcome!0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 4 tonight. An okay weekend. Went and saw Hotel Transylvannia 2 with my DD. Then watch the 9ers lose again.
Cardio: run/jog 2 miles (300 calories)
Strength: quads- leg press, squat, leg extension 12,10,8,6 x 4
Assessment: Had Thai last night.0 -
Cardio. 5 ish mile jog on hilly trail. Very slow. Took about an hour. 1 hour hiking steepest stuff around with a 35 lb pack. 2 more hours hiking no pack but trying to hustle. Averaging 15 min mile for a little while on flat. Feeling things out for an upcoming backpacking trip.
Strength. None. Will make this a priority tomorrow.
Eating. 15-1600 does not feel reasonable at this activity level. I had taken in about 1300 by my last hike and I was dizzy and not at all clear headed. Temperature was in the 90s which may have contributed. I ended up rounding out the day at 2100, but I would have had a better afternoon if I'd shifted some of those cals to earlier in the day and I could have gotten by on 1800. I drank a lot of water because I'm getting a cold, and I noticed very improved performance overall just from the good hydration.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 3 tonight. Laundry day and also recycle dropoff. Clearing out the garage of recycle is always nice.
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: Lamb last night.0 -
Absolutely gorgeous day outside yesterday enjoyed being with family forThanksgiving!
Calories, technically about 300 calories over but I'm not concerned with this.
Exercise off day activity: went for a good long walk 4 miles with the family, leaves are turning weather was unseasonably wArm so great to enjoy it while I can!0 -
Took a much needed rest day yesterday and then met with my trainer for the last time this morning.....boohoo....hopefully I'll be able to get back to him next year sometime. He evaluated where I am as far as some of the things we've been working on and a couple of the injuries I'm still overcoming and gave me some things to work on going forward.
Today: 20 min calisthenics warm-up including BW squats and lunges, push-ups, planks, back extensions, incline crunch twists, hanging leg lifts and physio ball pikes and bridges. 50 min strength training w/Brent including 3X 10 shrugs w/95 lb bar, 3X 10 upright row w/45 lbs, 3X15 TRX TYI and assorted stretching of shoulders, hips, hamstrings and chest. 15 min bike at 10 resistance and 13.5 mph.
Food: A little over 1700 today! I'm at my lowest weight during this two year journey........still a few pounds to go though.
Looks like you're all having a great week so far......keep it up!!!!0 -
Back to regular training today, Thanksgiving is over till next year.
Calories: 500 calories under
Exercise: 16k steps.
Workout: part 1 100 double kettlebell push presses. 2 x 15 lb bells. Time taken: 4:16 mins.
Part 2 do this every 2 mins for 18 mins:
3 pull-ups
6 double racked kettlebell drop lunge. 2 x 12 kg bells.
12 double kettlebell Romanian deadlifts. 2 x 18 kg bells
Land mine 1/2 rotations 3 sets x 10 reps. 25 lb plate on bar.
Wide grip inverted rows feet on Swiss ball. 3 sets x 10 reps
Bird dog hold on Swiss ball for time: 30 secs/side
Skipping: 2 sets x 3 mins0 -
Today was basically a repeat of yesterday. 4 hours cardio. 1 hour trail running (light effort). 1 hour walk on the beach. 2 hours hiking with a heavy pack (moderate to light effort). I wasn't pushing speed or distance as much today, and I didn't get wiped out by the end of the day like yesterday. Legs are feeling pretty dialed in for backpacking
Bailed on the bootcamp class I was going to do on my lunch break. Just as well, my hands could use another day to heal. Maybe I'll do some push-ups and abs this evening.
Food: comfortably stayed in calorie range without feeling weak, but went over my macro target for carbs.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. Nothing much to do today, but finish my DD's Halloween costume.
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 -
Took the dog out this morning for our walk/jog.............happy to say I've been jogging more and more of it. Got in 3 miles and about 2 or a little more were jogging. I'm gradually trying to build up to at least a 3 mile run.
Eating in the 1650 range today..........macros should all be in line.
HHD everyone!!!!0 -
Happy Wednesday, everyone!
No official exercise Monday and Tuesday. Too many errands Monday, and some laziness.
Tuesday, I put together the new treadmill I bought. Was excited to try and use it, but, A. ran out of time (took forever to put it together). B. It was missing the safety key, which means it won't run until I get the replacement in a few days.
I plan to use the treadmill for a couple runs a week, when I'm too lazy to get outside or the weather isn't cooperating. If nothing else, I used some muscles last night in the failed attempt to get it upstairs and putting it together! Found a new spot downstairs that will be its home-probably better since it's near my weightlifting gear.
Food - overate on Monday, but was very good on Tuesday.
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