"TLFC" exercise and accountability support!

ltworide

Food: on track
Exercise: strength. Double dumbbell snatches 5 sets x2/leg, barbell hip thrusts 3 sets x 12 reps, Jefferson deadlifts 3 sets x 8 reps, pull-ups 20 reps total, 1 arm barbell chest press on physio ball 3 sets x 2 reps/arm

Krav Maga class tonight.

RobynLB83

1) 1 hour hill run. Steep hills. Light effort.
2) 1 hour hike. Leisurely.
3) Bouldering (gym) about 12 routes in 30 minutes. Calisthenics. Sit-ups, crunches, bicycles, toe touches, alt toe touches, leg raises, push-ups.
4) 45 minute ruck. Steep hills. 40 lbs. Aberaging about a 17 min mile which is a little slower than I'd like for the level of exertion I was feeling. Humidity? Illness?
5) 1 hour leisure hike.

Food: on target.

Tomorrow: I'd like to get some HITT in tomorrow. My cardio is feeling a little weak with this cold, but I don't want to let boxing conditioning slide too much.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Thursday! 4 clients this morning and then 3 tonight. Halfway through the month! No plans today except to get the material I need to get my daughter's costume done.

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: Seafood last night for dinner.

luluinca

Had a good workout this morning and managed all the SL weights. Will move squats and rows up but keep bench the same for another week. Without a spotter I'm nervous about going too much heavier. I probably need to get brave and just ask someone to spot for me......sheesh. Tomorrow will be an accessory day with lots of single arm and leg "stuff".

25 min calisthenics warm-up incl BW squats and lunges, pushups, planks, physio ball bridges and pikes, physio ball crunches w/25 lbs, back extensions w/20 lbs, hanging leg lifts, crunch machine and stairmaster. 60 min weight and strength training incl Strong Lifts <2X 8 squats warmup w/65 lbs, 5X5 squats w/100 lbs, 2X 5 Bench warmup w/65 lbs, 5X 5 Bench w/80 lbs, 1X8 upright row warmup w/45 lbs and 5X5 bent over row w/75 lbs>, 3X 10 TRX TYI, 3X 10 shrugs w/95 lbs and 3X 10 inner thigh w/110.

Food: Right around 1700 today.

RobynLB83

1) 60 minute beach run, equal parts trail, sand, and paved. Light effort. Legs felt heavy from all that rucking the past few days.
2) 1 hour hike, no pack. Light effort.
3) 45 minute boot camp class. Stations. Pretty well rounded. Moderate to high intensity. Strength was feeling pretty spot on. Which was nice to see after such a cardio focus this past week.
4) 2 more hours hiking. No pack. Light effort.

This seriously felt like a rest day.

Food: within ranges even though I felt like gorging on sugar this morning. I ate a little more than normal for my breakfast and morning snack and the urgent hunger feeling went away.

ltworide

Food: on par.

Power Yoga 1 hour. Felt good to stretch out & focus on coordinating movement with my breathe.

Power focus. Box jumps.focus was on trying to land lighter not for height. Barbell clean & press 75 lbs 5x3. 1 arm inverted rows 3x6/side. Plyo inverted row, feet on Swiss ball 2x8. Modified 1 arm push-ups done on barbell in squat rack set at "11" 3x3 side.

For mind/muscle coordination: 1 arm kettlebell swing from lunge stance to 1leg atance with hip & knee flexion 12 kg 3x10/side. 1 arm rotational kettlebell swing with pull in/push out at shoulder 10 kg 3x10. 1 arm Kettlebell bottoms up clean & press kneeling on Swiss ball 12 lbs 2x5/side. Double Kettlebell bottoms up hammer curl 8 kg 2x8.

I love doing challenging exercises that are outside the box involving muscle/mind coordination...

brandiuntz

Happy Thursday!

You all are posting some seriously awesome workouts. I feel like a slacker!


Cardio: 4 mile run, easy pace. Final little run before my 10K this weekend.


Food: on target.

ninerbuff

Let's finish it strong before the weekend!

ninerbuff

Hey gang,

I like myself unconditionally!

Happy TGIF and LCW! 4 clients this morning. Getting the fabric today to finish my daughter's cloak for her 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: Ribs last night.

luluinca

@Wildflower........lifting straps really help. Looks like you had a great workout week!!!

My trainer told me to work at least one day a week for the next month or two on single arm and single leg exercises so that's what I did today. My right hip still isn't up to the left one strength wise and my left arm isn't up to the right one.............I'm lopsided!!!

Today: 25 min calisthenics warmup incl BW squats and lunges, pushups, planks, situps and crunch twists w/12 lb ball, physio ball pikes and bridges, renegade rows w/20 lbs, back extensions w/20 lbs, incline side crunches w/10 lbs and hanging leg lifts. 10 min bike resistance 11/13 mph. 60 min strength training incl 3X 20 box step ups, 3X 20 single leg bridges w/45 lbs, 3X 20 static lunges w/single arm shoulder press w/20 lbs, 3X 80 step walk w/single arm/30 lb KB overhead, 3X 20 single leg glute master w/40, 2X 20 alt hand KB swing w/25 lbs, 3X 10 single leg press w/225 lbs and 3X 10 inner thigh w/110.

Food.............around 1800 today! I worked hard this week and I'm kind of starving!!!!

Have a great weekend everyone.............y'all deserve it!!!!

luluinca

<<<<sorry about the pic...........that's our grandson with broken arm............He's fine, just excited at this point about the camo cast......lol

RobynLB83

1 hour beach run. 3 hours hiking. Ate at maintenance. When you have a breakup the week before your period... You might eat a few unnecessarily big meals and then scrape some frosting off your roommate's birthday cake... And that's "okay."

luluinca

RobynLB83 wrote: »

1 hour beach run. 3 hours hiking. Ate at maintenance. When you have a breakup the week before your period... You might eat a few unnecessarily big meals and then scrape some frosting off your roommate's birthday cake... And that's "okay."

Well.....yeah!!!!

brandiuntz

RobynLB83 wrote: »

1 hour beach run. 3 hours hiking. Ate at maintenance. When you have a breakup the week before your period... You might eat a few unnecessarily big meals and then scrape some frosting off your roommate's birthday cake... And that's "okay."

I think your roommate's lucky it was just frosting.

brandiuntz

TGIF!!

Lots of foam rolling and 15 push-ups to loosen myself up before tomorrow's race. My quads have been the reason my plantar fasciitis has been so bad. Deep foam rolling has make a huge difference in my right foot.


Food: on target.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! Got fabric for my DD's cloak and cut out the pattern. Now just have to get it sewn. Hope I cut it out right.

Cardio: jog/walk- 2 miles (300 calories)

Strength: NONE

Assessment: KFC last night so I could work on her costume.

brandiuntz

ninerbuff wrote: »

Hey gang,

I like myself unconditionally!

Happy weekend! Got fabric for my DD's cloak and cut out the pattern. Now just have to get it sewn. Hope I cut it out right.

Cardio: jog/walk- 2 miles (300 calories)

Strength: NONE

Assessment: KFC last night so I could work on her costume.

I wish you luck on that costume!

RobynLB83

Rest day. Translation: moving, dr. appointment, and some great fights to watch tonight.
Food: convenient. A little carb heavy unless I have nothing but protein the rest of the day.

ltworide

HAPPY WEEKEND! Awesome job everyone on the workouts, etc.!

Friday:
Food: on track.
Workout: Led a Tabata class at lunch at work for 45 mins.. Did my Krav Maga class for 45 mins. In the evening.

Today:

Rest day. Lots of stuff on my plate with aging parents. Managed to maintain my daily step goal of 15k steps/day.

Food: only 100 calories over despite going out for dinner and enjoying a glass of brandy! Yeah.

Hoping to have a chance to hit the gym tomorrow and/or hit the track for some sprints.

brandiuntz

Happy Saturday!


Cardio: Ran the Toughest 10K - Galveston. This is race #2 in the Texas Bridge Series (and the one I think is easiest). Ran over the Galveston Causeway. New personal record, 1:04:44. Far faster than I set for myself and I probably could been a little faster had I pushed harder. Perfect weather and nearly perfect conditions (some wind). I felt awesome. 3 minutes faster than last year's time. 5 minutes faster than the Toughest 10K - Kemah I did last month. One race left...half-marathon over the La Porte bridge in a month.


Food: over some, but no worries. I have three softball games tomorrow, I needed the extra fuel.

markmacare

Happy Sunday everyone!

Got 4 workouts in this week, despite craziness at work. Today's workout:

Dumbbell Squat: 2x14x27kg
Dumbbell Bench Press: 2x14x21.5kg
Dumbbell Bent-over Row: 2x14x21.5
Overhead Dumbbell Press: 2x14x12.5kg
Dumbbell Curls: 2x14x12.5kg
Deadlifts: 2x14x27kg
Dumbbell Calf Raises: 2x14x32kg
Pull-ups: 2x10
Triceps kickback 2x14x16kg

luluinca

brandiuntz wrote: »

Happy Saturday!


Cardio: Ran the Toughest 10K - Galveston. This is race #2 in the Texas Bridge Series (and the one I think is easiest). Ran over the Galveston Causeway. New personal record, 1:04:44. Far faster than I set for myself and I probably could been a little faster had I pushed harder. Perfect weather and nearly perfect conditions (some wind). I felt awesome. 3 minutes faster than last year's time. 5 minutes faster than the Toughest 10K - Kemah I did last month. One race left...half-marathon over the La Porte bridge in a month.


Food: over some, but no worries. I have three softball games tomorrow, I needed the extra fuel.

Congrats on a great race!!!! That's gotta feel good!

luluinca

Yesterday I took the dog out for a 3 mile jog/walk............more jog than walk........YAY!

Today: 25 min calisthenics warmup including BW squats and lunges, pushups, planks, physio ball pikes and bridges, lat arm raises, physio ball crunches w/25 lbs, back extensions, hanging leg lifts and stair master. 70 min weight lifting/strength training including Strong Lifts <5X5 OHP w/45 lbs (did one set of 50 but couldn't do another), 2X8 squats w/65 lbs warmup and 5X5 squats w/105 lbs, 1X 5 DL w/95 lbs, 1X5 DL w/115 lbs, 1X5 DL w/140 lbs>, 3X 8 lat pulldown w/70, 3X 8 tricep overhead press and pushdown w/40, 3X 8 seated row w/85 and 3X 10 inner thigh w/110. 10 min bike resistance 10/13 mph.

I feel as though all my weights in SL are improving steadily............except the OHP...........what gives with that? Any suggestions how I can improve with some accessory work anyone?

Food: Went out last night so didn't bother logging.......yummy prime rib and a margarita so I'm sure I was over. Today is a back to normal day.

Enjoy your Sunday everyone!!!

RobynLB83

brandiuntz wrote: »

Happy Saturday!


Cardio: Ran the Toughest 10K - Galveston. This is race #2 in the Texas Bridge Series (and the one I think is easiest). Ran over the Galveston Causeway. New personal record, 1:04:44. Far faster than I set for myself and I probably could been a little faster had I pushed harder. Perfect weather and nearly perfect conditions (some wind). I felt awesome. 3 minutes faster than last year's time. 5 minutes faster than the Toughest 10K - Kemah I did last month. One race left...half-marathon over the La Porte bridge in a month.


Food: over some, but no worries. I have three softball games tomorrow, I needed the extra fuel.

WTG on the PR!

brandiuntz

Happy Sunday, everyone! Thanks for the congrats!


Exercise: 2 games of softball as catcher. We were supposed to have a third game, but they forfeited, so we had a light practice. Only a couple hits today. Not my best games.

A lot of foam rolling and stretching again. Flare up of my PF from the active weekend.


Food: on target.

RobynLB83

2 hours rucking with 40 lb pack. Occasionally putting 60 lb dog on top.

ltworide

Congrats on the 10k PR!

Gotta love the "dog pack" lol too funny!

Food: on track today. Spent the day making my breakfast & lunch for the week and making some meatballs for dinner and some for the freezer. I love cooking stuff to make my weekdays easier.

Exercise: long walk & some yoga/mobility work.

ninerbuff

RobynLB83 wrote: »

2 hours rucking with 40 lb pack. Occasionally putting 60 lb dog on top.

Nice! That's a lot of excess to lug too!

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! 4 clients this morning then 4 tonight. DW did pretty good in her competition and at least the 9ers won.

Cardio: run/jog 2 miles (300 calories)

Strength: quads- leg press, squat, leg extension 12,10,8,6 x 4

Assessment: Panda Express for dinner.

RobynLB83

2 hours trail running steep hills. 2 hours hiking no weight. Cardio is dialed in for high altitude (9,000-1,300 ft) backpacking trip. Packed my pack today and it feels a bit heavy, but I'm probably just tired. It'll feel like nothing in the morning...