"TLFC" exercise and accountability support!

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  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Wednesday!!

    Ugh, been working late every night this week. Not doing well to get the exercise in.

    Strength Training - Circuit-style:

    Goblet Squats: 3x8x25lb

    Push ups: 5x10

    Scissor Kicks: 3x20

    Reach-ups: 2x10

    Plank: 1x70sec

    Single-leg calf raises: 3x10


    Food: still a little too much.
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday! 1 client this morning and then 3 this evening. Everything is going good this week. Just need to keep it up!

    Cardio: stepmill- level 9 (400 calories)

    Strength: back- pullups, bent over rows, seated cable rows, pullovers. 8x8

    Assessment: I was okay yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Thursday!!

    Switching up my running schedule. Think it will help me gets things back on track.

    Cardio: 4 mile run. 45 minutes.

    Food: on target
  • tsimblist
    tsimblist Posts: 206 Member
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    TGIF!

    Busy yesterday so I didn't get around to posting. But I did do a 5 mile jog first thing in the morning before things got busy. Going to be busy today too.

    Cardio: Walked laps around gym between sets.

    Strength: Bench Intensity day. Squats, Bench Press, Hang Snatch, Weighted Dips, Weighted Hanging Knee Raise, Chin-ups. Couldn't even get one rep on my working set for the squats. That time off at the beach really set me back. Took a cue from that and dialed back on some of the other lifts. Logged at: http://www.jefit.com/members/user-logs/log/?xid=1655018&dd=2014-09-19

    Assessment: Nutrition is going according to plan. Scales are inching lower which might explain some of my loss of strength.
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! No clients this morning then TKO tonight. Daughter has a fun run today to raise money for the school.

    Cardio: jog/walk- 3 mi 400 calories

    Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 8x8

    Assessment: Short ribs for dinner last night. Overall did pretty well yesterday.
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client then strength class. Nothing much today. Will finish watching the Olympia tonight.

    Cardio: NONE

    Strength: NONE

    Assessment: Mediterranean yesterday for dinner.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Saturday!!

    Cardio: Ran The Toughest 10k race (Kemah Bridge in Kemah, Tx). 1:11:22 official time. Went over that bridge 4 times...tough. First in the series. Next one is in October!


    Food: on target
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Sunday!!

    2 games of softball. Played mostly right field. 1 out of 3 for hitting, plus one walk.


    Food: on target.
  • tsimblist
    tsimblist Posts: 206 Member
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    Happy Monday!

    Another century ride on Saturday with two friends (4005 calories per my Garmin). I was surprised to discover that I was in better shape than my one randonneuring friend. I wound up taking the lead most of the time with my friends drafting behind me.

    Cardio: Walking laps around gym between sets.

    Strength: Overhead Volume day (925 calories). Squats, Overhead Press, Deadlifts, Weighted Dips, Weighted Chin-ups. Logged at: http://www.jefit.com/members/user-logs/log/?xid=1655018&dd=2014-09-22

    Assessment: Grandson's birthday party picnic after the bike ride Saturday. Lost count of how many hamburgers I downed. Ate better yesterday except for all the M&Ms I put away at Mom's house. Nutrition all planned out for today and on track so far.
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! Bootcamp training this morning one client this evening then TKO. Overcast today. 9ers lost. Sounds about right.

    Cardio: run/jog 2 miles (300 calories)

    Strength: quads- leg press, squat, leg extension 8x8

    Assessment: IHOP for dinner. Drowned my sorrows in a BLT.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Monday!!

    Strength Training:

    Goblet squats: 5x5x35lb

    Bench Press: 5x5x85lb

    Pendlay Row: 5x5x80lb

    Plank: 1x60sec

    Side Plank: 2x30sec


    Food: on target
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 1 client this morning and 2 tonight. Waterpump went on van last night, so obviously have to get it fixed.

    Cardio: stepmill- level 9 (400 calories)

    Strength: hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 8x8

    Assessment: Okay yesterday.
  • tsimblist
    tsimblist Posts: 206 Member
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    Happy Tuesday! I play my tsimbl (hammered dulcimer) at the nursing home this evening after work.

    Cardio: Jogged/ran 7.8 miles (1288 calories) in the cold this morning. It was 44 F when I started out at 5:15. Had a wardrobe malfunction with my XeroShoes. The thong on the right foot let go with the finish line in sight. Had to run the last tenth or two with a bare foot.

    Strength: Not today

    Assessment: Nutrition was according to plan yesterday and planned out for today. HRV (heart rate variability) scores on my ithlete app have been 80+ for the last 4 mornings. This implies that I am in great health and certainly not overtraining.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Tuesday!!

    Cardio: 4 mile run. 47 minutes. Easy pace. My legs are sore from that bridge run on Saturday!


    Food: on target
  • tsimblist
    tsimblist Posts: 206 Member
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    Happy Humpday! Going to be busy at work today.

    Cardio: Not much walking this morning. The Strength & Conditioning class was hogging the track.

    Strength: Bench Recovery day (832 calories). Barbell Hip Thrust, Roman Chair Sit-up, Squats, Bench Press, Straight Leg Deadlifts. Logged at: http://www.jefit.com/members/user-logs/log/?xid=1655018&dd=2014-09-24

    Assessment: Calories and macros in the ballpark yesterday. Nutrition planned out for today and on track so far. Short 1 hour of sleep due to playing tsimbl at nursing home last evening. HRV reflected that by dropping below 80.
  • micheleld73
    micheleld73 Posts: 914 Member
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    Good morning! New to this group so letting you know yesterday's lineup:

    Cardio: AM 1.5 mile run at average 5.2 miles/hour. Walks during breaks at work = 44 minutes at 3.6 miles/hour.
    During lunch I did an advance body workout that includes 3 circuits of single leg squats (10 each side), 20 regular squats, lunges (10 each side), step ups (10 each side), 10 pull ups (I do both pull ups and chin ups on a low bar - inverted - as this is what is accessible at my job), 10 dips, 10 chin ups, 10 push ups and a 30 sec plank. This was followed by a 15 minute run on the trail.

    Strength: 2 sets of 5 deadlifts @ 50 lbs.
    3 sets of 10 bench presses @30 lbs.
    I just couldn't get the motivation to do any more squats today!

    I did really well on my water, protein, sodium and calories.... but went WAY OVER on my carbs.

    Here's looking at a better day today!

    ETA calories burned: AM run: 162, lunchtime workout: 357, break time walks: 164
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! No clients this morning, then strength and TKO tonight. Van should be done this morning so hit the gym after I get it back.

    Cardio: run/jog- 2 miles (400 calories)

    Strength: chest- incline bench, Hammer bench, dips, seated flyes. 8x8

    Assessment: Good day yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Good morning! New to this group so letting you know yesterday's lineup:

    Cardio: AM 1.5 mile run at average 5.2 miles/hour. Walks during breaks at work = 44 minutes at 3.6 miles/hour.
    During lunch I did an advance body workout that includes 3 circuits of single leg squats (10 each side), 20 regular squats, lunges (10 each side), step ups (10 each side), 10 pull ups (I do both pull ups and chin ups on a low bar - inverted - as this is what is accessible at my job), 10 dips, 10 chin ups, 10 push ups and a 30 sec plank. This was followed by a 15 minute run on the trail.

    Strength: 2 sets of 5 deadlifts @ 50 lbs.
    3 sets of 10 bench presses @30 lbs.
    I just couldn't get the motivation to do any more squats today!

    I did really well on my water, protein, sodium and calories.... but went WAY OVER on my carbs.

    Here's looking at a better day today!

    ETA calories burned: AM run: 162, lunchtime workout: 357, break time walks: 164

    Welcome!!:flowerforyou:
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Wednesday!!!

    Strength Training:

    Goblet squats: 5x5x35lb

    Overhead Press: 5x5x52.5lb

    Deadlift: 1x5x160lb

    Barbell Glute Bridge: 5x5x160lb


    Food: ok.
  • tsimblist
    tsimblist Posts: 206 Member
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    Good morning! New to this group so letting you know yesterday's lineup:

    Cardio: AM 1.5 mile run at average 5.2 miles/hour. Walks during breaks at work = 44 minutes at 3.6 miles/hour.
    During lunch I did an advance body workout that includes 3 circuits of single leg squats (10 each side), 20 regular squats, lunges (10 each side), step ups (10 each side), 10 pull ups (I do both pull ups and chin ups on a low bar - inverted - as this is what is accessible at my job), 10 dips, 10 chin ups, 10 push ups and a 30 sec plank. This was followed by a 15 minute run on the trail.

    Strength: 2 sets of 5 deadlifts @ 50 lbs.
    3 sets of 10 bench presses @30 lbs.
    I just couldn't get the motivation to do any more squats today!

    I did really well on my water, protein, sodium and calories.... but went WAY OVER on my carbs.

    Here's looking at a better day today!

    ETA calories burned: AM run: 162, lunchtime workout: 357, break time walks: 164

    Welcome!!:flowerforyou:

    Welcome! The young women from Texas demographic is now well represented in this thread.

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