"TLFC" exercise and accountability support!
Replies
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Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 2 tonight. Not much to do 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: Steak and vegetables last night.0 -
Took a rest day yesterday but got a lot of work done around here..............things I didn't accomplish over the weekend......
Today: 20 min calisthenics warmup including pushups, planks, renegade rows, mountain climbers, physio ball pikes and bridges, 12 lb ball situps and crunch twists, hanging leg lifts. 60 min strength training including 3X 10 landmine press w/55 lbs, 2X 10 inverted row, 3X 8 TRX TYI, 3X 10 shrugs w/95 lbs, 3X 10 upright row w/45 lbs, 3X 20 box step ups, 3X 10 incline shoulder press w/22.5 lbs, 3X 16 side lunges w/22.5/22.5, 2X12 alt hand KB swing w/30 lbs and 3X 10 inner thigh w/110. 10 min bike resistance 10 @ 13.5 mph.
I didn't do Strong Lifts today.............I'm beginning to think two days is enough per week and the other two I'll do accessories. My back bothers me a little if I get too crazy with it.....LOL Today felt good so I'm hoping I'll be ready Thurs to go back to squats etc.
Food: Around 1700 again today.........halibut for dinner...........yummmm!!!0 -
Happy Tuesday all!
Catch up time....so for Monday:
Food: on track. Calories about 1800.
Cardio: Led a tabata class at lunch.
Attended my Krav Maga class in the evening.
Today
Food: under what I burned, 1800 Cals today.
Cardio: cone and ladder agility/speed drills. 2.5 mile treadmill walk.
Strength:
20 mins. AMRAP (rounds):
3 reps Double Dumbbell C&P 2x25 lbs.
6 broad jump burpees
12 bw squats
Completed 18 rounds.
Shoulder width pull-ups 20 reps total spread out throughout the day.
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Happy Tuesday!
Monday: lazy again - no exercise.
Tuesday:
Cardio: 2.5 mile run. First run on my treadmill. Was hard, and my heart rate was as if I was doing tempo/intervals. Different feel than running outside. I assume I'll adjust and it won't feel so intense, so I can go further.
Food: on target.0 -
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Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. Costume just needs last finishing touches.
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 night0 -
Goal was to take it easy and carb load for start of trip tomorrow. 1 hour trail run. 2 hours hiking no weight easy pace. Ate an apple fritter the size of my head and candy all day. It's a hard life. I'll be backpacking for the next 5 days
Really looking forward to getting back into my boxing routine when I get back.0 -
Happy Hump Day!
Nutrition 200 calories under.
Exercise:
Strength. 1 arm DB snatch & lunge holding DB overhead. 5 sets x4 reps/side. 30 lbs.
Barbell hip thrusts 205 lbs 3 x 12
Parallel grip pull-ups 40 in total
DB chest press on stability ball. 40. Lb Dumbbells. 5 x 5
Wrap around crunches on stability ball 3 x 15
Krav Maga class.0 -
Happy Wednesday!
Finally got my act together and did some weightlifting (been 2 weeks!).
Bench Press: 5x5x75lb
OHP: 5x5x52.5lb
Pendlay Row: 5x5x75lb
Good Mornings: 2x10x10lb (working on form)
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! 4 clients this morning and then 3 tonight. Just watching the 9ers play 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: Turkey for dinner.0 -
Happy Thursday everyone,
Strength
Dumbbell Squats 2x13x30.5kg
Dumbbell Bench Presses 2x13x25.0kg
Bent-Over Dumbbell Rows 2x13x25.0kg
Overhead Dumbbell Presses 2x13x14.0kg
Stiff-Legged Dumbbell Deadlifts 2x13x32.0 kg
Pull-ups 2x11
Dumbbell Curls 2x13x14.0kg
Dumbbell Calf Raises 2x13x36.0kg
Dumbbell Triceps kickback 2x13x16kg
Assessment
Food on target0 -
Looks like you're all having another great week...............love the "dog pack". My dog weighs about the same but I can't imagine her staying on my shoulders like that................
Yesterday took the dog out for a 3 mile walk. My back was a bit sore after Sunday's workout so I didn't jog, but we walked fast. LOL
Today: 25 min calisthenics warmup incl BW squats and lunges, pushups, planks, physio ball pikes and bridges, renegade rows, good mornings, back extensions, incline side crunch twists w/10 lbs and 5 min stair master. 65 min weight lifting incl Strong Lifts <2X 6 bench w/65 lb (warmup) and 5X 5 bench w/80 lbs, 2X 8 squat w/65 lbs (warmup) and 5X 5 squat w/110 lbs, 5X 5 bent over row w/80 lbs>, 3X 20 box stepups, 3X 10 cable chest press w/23/23, 3X 10 cable deltoid fly w/10/10, 3X 10 kneeling cable lat pulldown w/33/33, 3X 12 single leg bridges w/30 lbs, 3X 10 inner thigh w/110. 10 min rowing machine level 10/32 spm.
Tomorrow will be a leg day I think!
Food: Still eating around 1700 but I lost another pound and probably need to up my calories a bit as I'm so close to goal. Maybe next week!
We're getting close to Friday.............keep it together everyone!!!0 -
Happy Thursday.
Food: on track.
Exercise: yoga class.
Weights: EMOTM x 20 mins
Odd mins. 10 double KB front squat 2x12 kg
Even mins. 10 American kb swings 18 kg
Rest 2 mins then max no of push-ups in 8 mins. Managed 82.
Rest 2 mins. 3 sets of:
Inverted rows 8 reps
Pallof hold 20 sec/side
Dumbbell 1 arm row 40 lbs 8 reps/side
Assessment: exhausted tonight, expect to sleep well0 -
Thursday!!
Cardio: 4 mile run, treadmill, 50 minutes. Technically at an easy pace (13min mile), but I have the incline at 6% (manual setting on my cheap treadmill - only option), so that is probably why the workout felt harder. More confident moving on the thing, so that's good. Hopefully, the weather won't be as bad as they say this weekend, and I'll get my long runs in outside.
Food: on target.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! 4 clients this morning. Cold knocked me out the 2nd half of the day so I stayed home and wallowed in another 49er loss to the Seahawks.
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.0 -
TGIF everyone!!!! Finally. Did a nice leg day today and we're having a garage sale tomorrow so that will be kind of a rest day.............sort of.
Today: 25 min calisthenics warmup incl BW squats and lunges, pushups, planks, good mornings, physio ball pikes and bridges, physio ball crunches w/25 lbs and stair master. 60 min leg day including 3X 15 single leg TRX squats, 5X 8 single leg press w/220 lbs, 3X 20 single leg marching bridges, 3X 8 fwd lunges w/40 lb bar overhead and 3X 8 rev lunges w/40 lb bar, 3X 70 steps farmer's walk on toes w/22.5/22/5 dumbbells, 3X 16 reverse dumbbell box lunge w/22.5/22.5 dumbbells, 3X 12 alt hand KB swing w/30 lbs, 3X 10 inner thigh w/110. 10 min bike resistance 10 and 13.5 mph.
Food: Hubby surprised me with waffles when I came home from the gym so I may be a bit over, but boy were they good!!!
Have a nice weekend!!!0 -
Happy Weekend!
Exercise: Ran a 45 minute Tabata class at lunch, had a greater turnout than expected....
Krav Maga class tonight.
Food: calories on target despite having 3 slices of pizza tonight. Fat macros were over today.
Assessment: always have a plan b in your back pocket & always be ready to go with the flow when life throws a ball curve. Case in point, due to lack of floor space in gym had to swap out a couple of the exercises I was hoping to include in the class. Pizza was a good option tonight, very enjoyable, as I had to run some unexpected errands on my way home before my Krav class...!0 -
TGIF!
Light workout:
Push ups: 3x10, 1x5
Flutter kicks: 3x20
Squats: 3x10
Food: on target0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Got my DD's boots for her costume yesterday and just finishing the finals touches with getting the right color lipstick and fingernail polish.
Cardio: jog/walk- 2 miles (300 calories)
Strength: NONE
Assessment: Had sushi last night.0 -
Happy Saturday, all!
Cardio: 9 mile run, easy pace. 1 hour, 51 minutes.
Food: on target.0 -
Happy Saturday!
Food: well under target calories.
Rest day today.0 -
Had our garage sale yesterday and I'm pretty sure I burned some extra calories.......lots of boxes to unpack and pack back up. Made some money but also ate Pizza so it was both a good and a bad day....LOL
Today: 25 min calisthenics warmup including BW squats and lunges, push-ups, planks, situps and crunch twists w/12 lb ball, physio ball pikes and bridges, good mornings, back extensions, hanging leg lifts and stair master. 60 minute strength training including Strong Lifts <OHP 5X5 w/45 lbs, Squats 2X 8 w/65 lbs (warmup) and 5X5 w/115 lbs, 2X5 DL w/115 lbs (warmup) and 1X5 w/145 lbs>, 3X 8 cable lat pulldown w/70, 3X8 cable bicep pulldowns w/70, 3X10 tricep overhead extensions w/15/15 lb dumbbells, 3X 8 cable rope tricep pushdowns w/40, 3X 8 seated row w/85, 3X 10 inner thigh w/110. 10 min bike resistance 11 and 13 mph.
Food: Going to our daughter's for lunch so not sure how many calories I'll be eating but will try to guestimate!
Have a nice Sunday everyone!!!0 -
Happy Sunday, all!
What a washout of a weekend. Been raining since late Saturday morning. Talk about taking care of our drought problem quickly! No serious flooding, though, so that's good.
Cardio: 8 mile run, easy pace. Glad I got my treadmill when I did, since this was the second day in a row of doing a long run on it.
Food: on target.0 -
Happy Monday everyone! Hope you had a great weekend.
Dumbbell Squat: 2x15x27kg
Dumbbell Bench Press: 2x15x21.5kg
Dumbbell Bent-over Row: 2x15x21.5
Overhead Dumbbell Press: 2x15x12.5kg
Stiff-legged Dumbbell Deadlifts: 2x15x32
Dumbbell Curls: 2x15x12.5
Dumbbell Calf Raiss: 2x15x32
Assessment:
Food a little low0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 4 tonight. Won all my FFL leagues this week, and hoping for a good showing tonight for Fanduel.
Cardio: run/jog 2 miles (300 calories)
Strength: quads- leg press, squat, leg extension 12,10,8,6 x 4
Assessment: Panera last night for dinner.0 -
What I've been up to the past 4 days. Backpacked solo 88 miles, 28,000 ft elevation gain. Super back country Sierra Nevadas. Slept on rock ledges and followed bear tracks over snow covered passes. Also did a few push-ups to keep warm and a bit of scrambling. Now I'm eating some pancakes because my stomache looks concave.0
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What I've been up to the past 4 days. Backpacked solo 88 miles, 28,000 ft elevation gain. Super back country Sierra Nevadas. Slept on rock ledges and followed bear tracks over snow covered passes. Also did a few push-ups to keep warm and a bit of scrambling. Now I'm eating some pancakes because my stomache looks concave.
Wow............that's really impressive and amazing!!!0 -
Krav Maga class tonight.
Strength for time do:
Ladder 10 reps of each, 9 reps down to 1 rep of each:
Barbell deadlift 165 lbs
Burpee over bar
Then 55 inverted rows.
Work completed in 17:56 mins.
Turkish get up 1 set, 3 reps/side 35 lbs
High and low cable chips 2 x 10 reps of each/side
Assessment: food about 300 calories, may yet have some Greek yogurt or protein shake as protein macro is under today.
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Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 2 tonight. Just cleaning up the house because my aunt and uncle are visiting us this weekend.
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: Steak and vegetables last night.0 -
Not my best workout ever but I got it done. Couldn't get a bench for bench press (so crowded this morning) and since I upped my weights on squat and bent over row I couldn't quite complete the sets. That's okay though the rest of my workout was fine.
Today: 25 min calisthenics warmup including BW squats and lunges, pushups, planks, renegade rows, good mornings, physio ball pikes and bridges, hanging leg lifts, crunch machine and stair master. 60 min weight lifting including Strong Lifts <Squats 2X6 w/65 lbs (warmup) and 4X5 w/120 lbs, bent over row 3X5 w/85 lbs>, 2X 10 landmine press w/55 lbs, 3X 10 seated dip w/120 lbs added, 3X10 incline single arm bench press w/25 lbs, 3X12 single leg bridges w/30 lbs, 2X 16 side lunges w/22.5/22/5 lbs dumbbells, 3X 80 farmer's toe walk w/25/25 lb dumbbells and 3X 10 inner thigh w/110. 10 min rowing machine level 10/32 spm.
We ate out last night so I'm eating a bit light today.........I always want to do that but I don't really know if it's even necessary.
Hope you're all having a great week.........yesterday was just a rest day for me!0
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