"TLFC" exercise and accountability support!

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  • JNick77
    JNick77 Posts: 3,783 Member
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    today was a 2.6 mile run on winding hills
    strength was a circuit:
    3 One minute rounds of:
    pullups
    box jumps
    burpees
    running step ups on a large tire
    squats
    treadmill run 10 degreee incline at 7 mph
    pushups
    jumprope
    Clapping for the 1 minute of pullups...................that and the burpees are KILLERS!!!

    Mad respect to anybody that can do a minute of clapping pull-ups.
  • ninerbuff
    ninerbuff Posts: 48,692 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday!Almost the end of the month so getting ready to change my program again. Maybe I'll do 8x8 next month.

    Cardio: walk/jog- 3 mi (370 calories)

    Strength:chest- incline press, flat bench, flyes, dips. 3x8-10

    Assessment:Ate pretty good yesterday. A little high on sodium though.
  • knight76306
    knight76306 Posts: 260 Member
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    Morning!

    Yesterday:

    Cardio: 60 min spin class - 563 calories

    Strength: Wide Grip Lat pull downs, one arm dumbbell row, seated cable row, underhand cable pulldown, alternating dumbbell curl, one arm dumbbell preacher curl, standing bicep cable curl 3 x 12

    Assessment: Good day yesterday. Gotta work on eating at night though. Have a bad habit of not eating a full dinner, just grabbing something portable.
  • Javajunkie67
    Javajunkie67 Posts: 167 Member
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    Good afternoon!

    Yesterday

    Strength

    DB overhead press 2x5
    The rest are 2x10
    DB bench press
    Upright rows
    Lunges, squats, good mornings
    Push ups and chair dips

    No cardio yesterday- the weights wiped me out.

    I'm having a hard time eating, just not hungry earlier in the day. Forcing myself to eat doesn't work, I just feel sick. I didn't make 1200 yesterday and unless I eat a ton at dinner tonight, I won't make it today. Drinking plenty, but allergies are just killing my appetite.

    Assessment: my food should have been better, but water was good. I guess my not eating is really starting to affect my energy. My workout did not go well yesterday. I still needed another set, but didn't have the energy. Tomorrow will be better!

    Have a good evening.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Today was strength training:

    Consisted of:

    3 x 10 x 15lb dumbbells of bicep hammer curls

    3 x 10 x 15lb (1) skullcrushers (forget exact tricep name)

    3 x 10 x 15lb bicep curls

    3 x 10 x 5lb dumbbells shoulder raises.

    3 x 10 x 5lb dumbbells reverse flies.

    3 x 10 x 15lb dumbbells (held at shoulder) squats.

    3 x 10 one leg hip bridges.

    3 x 10 leg raises

    3 x 10 standard pushups.

    3 x 10 tricep dips.
  • knight76306
    knight76306 Posts: 260 Member
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    Good Morning!

    Took a rest day yesterday. Monster headache all day long. I'll move legs to Friday.
  • HOSED49
    HOSED49 Posts: 665 Member
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    ran 2.8 miles

    Interval circuit:
    5 sets of -
    bicycle crunches 25
    side lateral raise 10
    reverse hyper 10
    cable ax chop 10 each side
    upright row 10
    DB military press 10
    Pullups 10
    Low cable row 10

    ab cicuit for 5 minutes alternating crunches,flutterkicks, planks(front /side), supermans,leg rasies..
  • ninerbuff
    ninerbuff Posts: 48,692 Member
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    Morning!

    Yesterday:

    Cardio: 60 min spin class - 563 calories

    Strength: Wide Grip Lat pull downs, one arm dumbbell row, seated cable row, underhand cable pulldown, alternating dumbbell curl, one arm dumbbell preacher curl, standing bicep cable curl 3 x 12

    Assessment: Good day yesterday. Gotta work on eating at night though. Have a bad habit of not eating a full dinner, just grabbing something portable.
    Great!
  • ninerbuff
    ninerbuff Posts: 48,692 Member
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    Today was strength training:

    Consisted of:

    3 x 10 x 15lb dumbbells of bicep hammer curls

    3 x 10 x 15lb (1) skullcrushers (forget exact tricep name)

    3 x 10 x 15lb bicep curls

    3 x 10 x 5lb dumbbells shoulder raises.

    3 x 10 x 5lb dumbbells reverse flies.

    3 x 10 x 15lb dumbbells (held at shoulder) squats.

    3 x 10 one leg hip bridges.

    3 x 10 leg raises

    3 x 10 standard pushups.

    3 x 10 tricep dips.
    Nice!
  • ninerbuff
    ninerbuff Posts: 48,692 Member
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    ran 2.8 miles

    Interval circuit:
    5 sets of -
    bicycle crunches 25
    side lateral raise 10
    reverse hyper 10
    cable ax chop 10 each side
    upright row 10
    DB military press 10
    Pullups 10
    Low cable row 10

    ab cicuit for 5 minutes alternating crunches,flutterkicks, planks(front /side), supermans,leg rasies..
    Excellent!
  • ninerbuff
    ninerbuff Posts: 48,692 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday! DW comes home tonight and I have to mow the lawn so that will burn a few more calories.

    Cardio:stair climbing- Tabata protocol (280 calories), walk/jog- 2 mi (280 calories)

    Strength:hamstring and shoulders- seated leg curls, stiff legged deadlifts, shoulder press, side laterals, bent over laterals. 3x8-10

    Assessment: I caved last night while watching some shows I DVR'd. Ending up eating 6 slices of American cheese.
  • Javajunkie67
    Javajunkie67 Posts: 167 Member
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    I'm sure you're happy she's coming home. Have a great evening.

    Yesterday and today were cardio only, well mostly. I added in a set of squats, lunges and push ups, body weight only. I managed to burn 280 both days.

    I really want to burn up some more fat, but I'm trying to get my eating back on track. Calories were under yesterday, but the allergies left me alone today-so I should hit it right today. My husband even bought some low fat chocolate ice cream to tempt me, gotta love that : )

    Assessment: Sarting to feel stronger today, real meals are probably at play there. Food has been under, water on mark or over. I'm really working on eating better today, I don't like how tired I've been. I'm starting to ramble, so time to go.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Cardio day!

    30 minutes of moderate jogging. Estimated 307 calories burned.

    Food on track today. Only 26 calories below my net daily goal.
  • JNick77
    JNick77 Posts: 3,783 Member
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    Slacked and didn't post yesterday.

    Assessment: Felt pretty good today and decided to tryy some fasted training today and continue the fast until lunch, only consuming lots of BCAA's in the form of a powder drink. Felt pretty good and still hit my 2K calories for the day.

    Strength, week 3 5/3/1 phase 2
    OHP 5/3/1+ (did 3... ugh.. Need to reset next week)
    Dips: BW + 20lbs 5 x 10 reps
    Superset 1: Lateral Raises -> Front Raises 5 x 10
    Rear Delt Rows: 4 x 20 reps, slow temp, 2 sec pause at the top

    Cardio: 30 min on the treadmill...

    Stretch.
  • knight76306
    knight76306 Posts: 260 Member
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    Yesterday

    Cardio: 20 min treadmill walk/run. calories? Don't know- new treadmill at the gym, took me forever to figure it out!

    Strength: Shoulders/Abs 3 x 12
    Seated Dumbbell Press
    Standing dumbbell straight-arm front delt raise
    Side lateral raise
    Seated bend over rear delt raise
    Exercise ball crunch
    Air bike

    Assessment: Water intake over. Food - under. After work softball game, then gym. By that time it was 9:30, so just a protein shake. Feeling a little tired, but I know it's from not eating all that I need to.
  • ninerbuff
    ninerbuff Posts: 48,692 Member
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    I'm sure you're happy she's coming home. Have a great evening.

    Yesterday and today were cardio only, well mostly. I added in a set of squats, lunges and push ups, body weight only. I managed to burn 280 both days.

    I really want to burn up some more fat, but I'm trying to get my eating back on track. Calories were under yesterday, but the allergies left me alone today-so I should hit it right today. My husband even bought some low fat chocolate ice cream to tempt me, gotta love that : )

    Assessment: Sarting to feel stronger today, real meals are probably at play there. Food has been under, water on mark or over. I'm really working on eating better today, I don't like how tired I've been. I'm starting to ramble, so time to go.
    Alright!
  • ninerbuff
    ninerbuff Posts: 48,692 Member
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    Cardio day!

    30 minutes of moderate jogging. Estimated 307 calories burned.

    Food on track today. Only 26 calories below my net daily goal.
    Hit it!
  • ninerbuff
    ninerbuff Posts: 48,692 Member
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    Slacked and didn't post yesterday.

    Assessment: Felt pretty good today and decided to tryy some fasted training today and continue the fast until lunch, only consuming lots of BCAA's in the form of a powder drink. Felt pretty good and still hit my 2K calories for the day.

    Strength, week 3 5/3/1 phase 2
    OHP 5/3/1+ (did 3... ugh.. Need to reset next week)
    Dips: BW + 20lbs 5 x 10 reps
    Superset 1: Lateral Raises -> Front Raises 5 x 10
    Rear Delt Rows: 4 x 20 reps, slow temp, 2 sec pause at the top

    Cardio: 30 min on the treadmill...

    Stretch.
    Good job today!
  • ninerbuff
    ninerbuff Posts: 48,692 Member
    Options
    Yesterday

    Cardio: 20 min treadmill walk/run. calories? Don't know- new treadmill at the gym, took me forever to figure it out!

    Strength: Shoulders/Abs 3 x 12
    Seated Dumbbell Press
    Standing dumbbell straight-arm front delt raise
    Side lateral raise
    Seated bend over rear delt raise
    Exercise ball crunch
    Air bike

    Assessment: Water intake over. Food - under. After work softball game, then gym. By that time it was 9:30, so just a protein shake. Feeling a little tired, but I know it's from not eating all that I need to.
    Horah!
  • ninerbuff
    ninerbuff Posts: 48,692 Member
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    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! Last chance workout!!! Gotta kick it into a higher gear this morning!

    Cardio:walk/jog- 3 miles (460 calories)

    Strength:arms- preacher curls, seated alternate curls, lying triceps, rope pressdowns. 3x8-10

    Assessment: Overate watching DVR shows. Meh.

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