"TLFC" exercise and accountability support!
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Happy Wednesday!
Krav Maga class tonight.
Strength: barbell Jefferson deadlift 4x8; barbell hip thrust 3x12 5 second ISO hold every 3rd rep; 4 sets of 20 double kettlebell swings immediately followed by 10 kettlebell plank rows; TRX push-ups 3 x 7.
Assessment: 2 eggs, potato & veg for dinner. Didn't have time to make anything else before Krav. Supplemented with protein powder after my Krav class to meet my daily macro goals.0 -
Happy Wednesday!
Been slacking Monday and Tuesday. Back to it today.
Strength training:
Bench Press: 3x5x77.5lb (new weight)
OHP: 3x5x52.5lb
Pendlay Row: 3x5x77.5lb (new weight)
Food: Been eating too many things that bother my stomach past few days. Feeling it. Also up a few pounds. Got to get myself under control.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! 4 clients this morning and then 3 tonight. Get my TB read today and then I have to finish the employment package to get the position of yard duty for my DD's school.
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: Brats yesterday for lunch and dinner.0 -
My workouts have been super boring since the dogs came back. All running all hiking all day every day. Yesterday I finally got some climbing and boxing in too!
1) 60 minute beach run
2) 1 hr hike (1/2 carrying sand bag uphill on my shoulder)
3) 1 hr light hiking no weight
4) 30 minutes sparring and shadow boxing... Beating up the boys
5) 60 minute boxing conditioning. He threw in everything... TRX bands, tons of squat and push-up variations, challenging
6) 30 minute bouldering session
I might have overdone it. My arms feel torn up today. I'd like to get some strength back for rock climbing because I'm planning a trip to Joshua Tree next month. Oh, and kayaking trip next week.
So much work to do.0 -
So it looks like my little injury isn't hamstring but gluteous maximus.....LOL, a much better place to pull something IMO. It feels pretty good after icing it for two days and I did a light strength/core/arm workout and swam this morning. I'll probably repeat that for the next week or so but I really think it'll be fine after that. When I start back up with squats, deads and leg press I'll start light to see how it feels before going up again. I think I got lucky this time though.......
Today: 20 min core warmup including uneven pushups, bridges, forearm planks, extended planks, side planks, reverse planks, hip flexion, gluteal stretch, incline crunch twists, decline situps and crunch machine. 40 min strength training including Bench Press <2X8 w/65 lbs, 5X5 w/85 lbs>, 3X10 incline single arm chest press w/22.5 lbs, 3X 8 single arm bench bent over row w/42.5 lbs, 3X 8 overhead tricep extension w/17.5/17.5 lbs, 3X 8 single arm bicep curls w/17.5 lbs and 3X 10 inner thigh w/110. 35 min swim.
Food: Around 1700 today since my workout seemed fairly strenuous. I lost another pound so I'm so close to maintenance that I probably need to start upping but think I'll wait until I'm sure the injury is well healed and I can get back to my normal routine.
It's almost Friday........stay strong everyone!!!!0 -
Same old beach run hiking. Skipping gym to go to dinner tonight. Crab shack... So crab obviously. Been so sloppy with food since my backpacking trip. Over every day so basically ataintensnce. One day turned into 2... Then a week...Need to get back in my groove.0
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Friday tomorrow yeah bring on the weekend.
Cardio: did a step class today for the heck of it. Burned 350 calories. Treadmill walk @4. Mph for 2 miles.
Strength: 20 mins AMRAP (completed 9 rounds Yahoo) of:
3 barbell front squats @ 75 lbs. (Side note: duh stupid me read my journal wrong I mixed up my 1RM goal of 75% as 75 lbs... bottom line missed the mark on the weight I should have squatted. I should have racked the bar at 95 lbs.)
6 parallel grip pull-ups
12 hand release push-ups
Due to my hair brained moment I decided to add in one additional pyramid set of barbell front squats... Did 1x10 @ 85 lbs; 1 x 8 @ 95 lbs; 1 x 6 @ 100 lbs; 1 x 4 @ 105 lbs; 1 x 2 @ 110 lbs. NEW PR @ 110 lbs...
Takeaway learned sometimes you can take your mistakes and turn them around into opportunities. I left the gym pumped tonight, bring it on!0 -
Happy Thursday, all!
Cardio: 6 mile run, 1:06, mix of easy and moderate pace.
Food: I think okay, but ate out for dinner and didn't bother trying to figure that out.0 -
I like myself unconditionally!
Yesterday I took the day off and logged about 189 calories from walking
Today, I have hand surgery and will be out off workout commission for a while
Food: I changed my activity level which reduced the calories I'll be consuming.0 -
Hopefully all goes well Jacqueline (love that name and was second choice for my DD's name).47Jacqueline wrote: »I like myself unconditionally!
Yesterday I took the day off and logged about 189 calories from walking
Today, I have hand surgery and will be out off workout commission for a while
Food: I changed my activity level which reduced the calories I'll be consuming.
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Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! 4 clients this morning. Been a good week overall. Looking forward to just kicking back today after work this morning.
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: Carl's Jr. last night.0 -
@ Jacqueline............good luck with the surgery and hope you have a speedy recovery!
I had a good morning at the gym. Since my muscle is still a little tender I decided to go back to circuit training, which is where I began a little over 2 years ago. It's easy to find enough things to do that don't hurt and I got a great workout in. The only thing that hurt a little was the Good Mornings but I lowered the weight I normally do and they felt okay after that.
Today: 60 min circuit training including, 3 sets each of 15pushups, 20 wall squats w/physio ball, 10 renegade rows w/20 lbs, 3 min stair intervals, 2 min elevated leg plank, 15 decline situps w/10 lb plate, 10 lat raises w/10/10 lbs, 20 bridges, 60 sec reverse plank, 60 step single arm overhead KB walk w/25 lbs, 15 reps crunch machine @100 and 10 good mornings w/20/20lb dumbbells. 40 min swim including underwater lunges and squats.
Eating out tonight but probably having a turkey burger with half the bun so it shouldn't be too bad!
Have a great weekend everyone!!!0 -
47Jacqueline wrote: »I like myself unconditionally!
Today, I have hand surgery and will be out off workout commission for a while
Best wishes for a speedy recovery!
Happy Friday!
Cardio: led a tabata class. Burned 340 calories.
Krav Maga class tonight.
Assessment: calories on track steak & salmon for dinner tonight.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! No clients this morning, so just workout for me today and then tomorrow I go to my mom and dad's house to celebrate his 83rd birthday.
Cardio: jog/walk- 2 miles (300 calories)
Strength: NONE
Assessment: Ribs last night.0 -
Hope you're all having a great weekend!!!! I got the dog out for a 3.5 mile walk yesterday.....no running though until my muscle is healed.............which is getting there very quickly.
Today: 40 min circuit training including 3 sets each of 15 pushups, 2 min elevated leg plank, 1 min extended arm plank, 20 physio ball wall squats, 20 physio ball crunches w/25 lb plate, 15 decline situps w/10 lb plate and 3 min stair master intervals. 40 min weight lifting including 3X10 shrugs w/95 lbs, 3X10 upright rows w/45 lbs, 3X8 overhead cable tricep extensions and pull downs w/40, 3X 8 seated row w/85, 3X10 each leg glute master w/40, 2X10 lat arm raise w/10/10 lbs and 3X 10 inner thigh w/110. 10 min bike resistance 11/14 mph.
Had dinner out both Friday and Saturday but back to normal today. The scale didn't reflect any changes so I must have kept it pretty close to maintenance at least.
Wishing it was a 3 day weekend!!!!0 -
Monday tomorrow, back to work
Saturday: managed about 18k steps. Food: went out for dinner, enjoyed pickerel for dinner! Yummy. About 500 cAlories over, no worries on this.
Today: did some shopping & yard raking. Nice day to be outside, 10 C with sun! Calories on track, hubby bought Popeyes chicken for dinner, honestly the deep fried chicken does nothing for me. I had leftover salmon instead0 -
Monday tomorrow, back to work
I know right???
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Happy Sunday, all!
I've been slacking. PMS hit me hard this month.
Cardio: 10 mile run, mixed pace. 1 hour, 55 minutes. Got my next half-marathon in a week!
Food: on target.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 4 tonight. My dad's b day yesterday, so hung out with family over the weekend.
Cardio: run/jog 2 miles (300 calories)
Strength: quads- leg press, squat, leg extension 12,10,8,6 x 4
Assessment: Buffet for lunch and a hamburger for dinner.0 -
Now that I have a feel for my macros, I'm kinda over logging at the moment, and I might just use a mental tally system.
Fun training news! I'm doing a 50k in 2 weeks. I don't have enough time to get my running mileage up, so I'm planning to run half and walk half. I've been curious what this ultra thing is all about. I might not be posting here frequently though.
Today: ran 10 miles, mix of beach and hills. Hiked 1.5 hours no weight light effort. Bouldering in gym for 30 minutes. Mild strength gains with climbing.
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Happy Monday all.
Strength: 5 mins AMRAP barbell clean & press @ 60!lbs. managed 36 reps. Then for time 10 rounds of: 10 reps bodyweight squats; 8 push-ups; 6 inverted rows; 4 burpees; 2 pike presses; 1 pullup. Time taken: 17:27 mins. Then 1000 m. Rowing & 3 x 5/side dumbbell windmill.
Krav Maga class tonight.
Assessment: calories on track. Butterfly pork chops with sweet potato & kale salad for dinner.
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Now that I have a feel for my macros, I'm kinda over logging at the moment, and I might just use a mental tally system.
Fun training news! I'm doing a 50k in 2 weeks. I don't have enough time to get my running mileage up, so I'm planning to run half and walk half. I've been curious what this ultra thing is all about. I might not be posting here frequently though.
Today: ran 10 miles, mix of beach and hills. Hiked 1.5 hours no weight light effort. Bouldering in gym for 30 minutes. Mild strength gains with climbing.
Good luck on your 50k! That's on my list to accomplish in 2017.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 2 tonight. Not much to do today with the exception of getting a good weed killer cause it looks like my lawn (which was dry this year) is infested with crabgrass.
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: Taco Bell last night.0 -
Took a rest day yesterday but back at it this morning. Added some side lunges back into my workout at a little lower weight......muscle felt pretty good with it. I won't add any of the big lifts back in for a couple of weeks still but I think it's healing nicely.
Today: 45 min circuit training including 3 sets each of 20 one arm elevated pushups, 2 min elevated leg plank, 20 physio ball squats, 15 decline situps w/10 lb plate, 15 each side incline crunch twists w/10 lb plate, 20 physio ball crunches w/25 lb plate and 3 min stairmaster intervals. 30 min strength training including 3X10 cable deltoid fly w/10/10, 3X10 cable chest press w/23/23, 3X10 cable kneeling lat pulldown w/37/37, 3X 16 side lunge w/17.5/1705 lbs dumbbells, 3X80 steps Farmers Toe Walk w/25/25 and 3X 10 inner thigh w/110. 30 min swim.
Food right around 1700 these days with a couple of meals out added to that. Seems to be working ok.....mostly maintaining but still lose a pound every now and then.0 -
Happy almost hump day!
Cardio: 30 yard sprints & ladder drills
Strength: 5 mins AMRAP of barbell front squats 85 lbs. 3 mins AMRAP for each movement: 1 arm kettlebell push press @ 30 lbs; 1 arm alternating clean 40 lbs. 1 arm kettlebell swing 40 lbs.
1 arm cable lateral row, 3 x10, shoulder width pull-ups 5 x 2, cable sit-up & pallof press combo 3 x 5/side; cable push-pull 5 x 12
Assessment; calories under today.0 -
Happy Tuesday, everyone!
Took Monday as a rest day. Think I prefer that as my rest day over Fridays...helps me recover from the longer runs I do over the weekend.
Cardio: 6 mile run, easy pace. 66 minutes.
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Humpday and Veterans Day! 4 clients this morning and 4 tonight. Both my parents retired from the Air Force, so I'm a proud son! Our Veterans should be better taken care of especially if they've suffered injury from war or military work in dangerous places. Kudos to the vets!
Cardio: run/jog- 2 miles (400 calories)
Strength: chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6 x 4
Assessment: Pork for dinner.0 -
I could use some support and tips on weight loss from new friends. Add me!0
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Remember those who serve(d), do not forget!
Did some yoga to stretch/loosen out the tight muscles, felt so good!
Krav Maga class tonight!
Assessment: New York striploin, yum!0
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