"TLFC" exercise and accountability support!
Replies
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Abdominal pain and brown pee? I'd get a check up just in case. That MAY mean an injury to your kidneys.Been running a lot and boxing and climbing a little. Mostly twice a day 5 miles runs. Two 5 mile runs, climbed, and did some fight training including judo throwing and boxing striking yesterday. Today I did my first 10 miles run and I surprised myself with a 9:30 pace... And the fact that it was easy.
One maybe slight problem... My pee was brown this morning... Could be from whatever additive was in all the diet cranberry juice I've been drinking the past two days. Something to keep an eye on. I've also had extreme lower abdominal pains since my kayaking trip. Some kind of poisoning from the fish... Or the fruity cocktails?
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Hey gang
I like myself unconditionally!
Happy Thursday! 4 clients this morning and then 3 tonight. DD's last day of school for a week because of Thanksgiving!
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: Steak last night.0 -
Happy Thursday!
Cardio: step class
Strength: every 5 mins. For 20 mins:
5 pull-ups
5 barbell front squats @ 110 lbs
5 deficit pike press, feet on stability ball
5 deadlifts @ 215 lbs
9 burpees
Assessment: calories & macros on track steak & asparagus for dinner0 -
TGIF.............and I'm pretty happy about it. We have a busy weekend which includes painting the family room....uggghhhh.
Got the dog out yesterday for about 3 miles.
Today: 45 min Circuit training including 3 sets each of 15 BW squats, 12 pushups, 15 good mornings w/20/20 lbs, 10 renegade rows w/20 lbs, 2 min elevated leg planks, 15 physio ball pikes, 15 situps and 20 crunch twists w/12 lb ball, 15 hanging leg lifts and 3 min stair master. 55 min strength training including 2X5 squats w/85 lbs and 3X5 w/95lbs, 3X5 OHP w/45 lbs, 3X5 bent over row w/75 lbs, 3X16 side lunges w/20/20 lbs, 3X60 overhead single arm KB walk w/25 lbs, 3X12 KB alt hand swing w/25 lbs, 2X10 cable kneeling lat pull down w/33/33, 2X20 stepups, 2X10 cable dead lifts w/40/40 and 3X10 inner thigh w/100.
Food has been great all week and I'm feeling pretty good about it!!!
Have a nice weekend!!!0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! 4 clients this morning. Vacation for my DD now.
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: Taco Bell last night.0 -
I'd love to join in! I haven't looked at all 132 pages; just the last several. I also post regularly on one of the Just For Today commitment threads and I like the everyday accountability! So, here's mine to start:
Cardio: Insanity Max 30 Cardio Challenge (258 calories)
Note to self: Not a good idea to do an Insanity "cardio" workout same day as a strength workout.
Strength: I'm doing Chalean Extreme. Each workout is one set of the circuit, moving fairly slow, and targeting failure within the 10-12 rep range. Today was Burn Circuit 3:
sumo squat with overhead press: 8 x 12* (weight x reps)
lunge with calf raise: 15* x 12*
squat with lateral raise: 8* x 12
lunge with frontal press: 8 x 10
squat with calf raise: 15* x 12
sumo squat with delt raises: 8* x 10
squat with overhead press: 8 x 10
lunge with lateral raise: 5 x 12
sumo squat with calf raise: 12 x 12*
*increase in either weights or reps from previous week
Assessment: Stayed within calorie limit.0 -
Welcome shrcpr!
Happy Friday!
Led a tabata class & went to Krav Maga today.
No strength work today.
Assessment: chicken & boiled sweet potato with a mixed greens (kale, collards & spinach) Greek salad for dinner.0 -
Welcome!I'd love to join in! I haven't looked at all 132 pages; just the last several. I also post regularly on one of the Just For Today commitment threads and I like the everyday accountability! So, here's mine to start:
Cardio: Insanity Max 30 Cardio Challenge (258 calories)
Note to self: Not a good idea to do an Insanity "cardio" workout same day as a strength workout.
Strength: I'm doing Chalean Extreme. Each workout is one set of the circuit, moving fairly slow, and targeting failure within the 10-12 rep range. Today was Burn Circuit 3:
sumo squat with overhead press: 8 x 12* (weight x reps)
lunge with calf raise: 15* x 12*
squat with lateral raise: 8* x 12
lunge with frontal press: 8 x 10
squat with calf raise: 15* x 12
sumo squat with delt raises: 8* x 10
squat with overhead press: 8 x 10
lunge with lateral raise: 5 x 12
sumo squat with calf raise: 12 x 12*
*increase in either weights or reps from previous week
Assessment: Stayed within calorie limit.
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Hey gang,
I like myself unconditionally!
Happy weekend! No clients and later today my DD and I will go bike riding as I teach her the rules of the road!
Cardio: jog/walk- 2 miles (300 calories)
Strength: NONE
Assessment: Sushi!
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Beautiful day today!
Cardio: Intervals on the elliptical at the gym for 45 minutes (~375 calories)
Strength: None today
Assessment: Stayed within calories
Enjoying some Fireball tonight. 4oz. 288 calories. Yum.0 -
Welcome to the group shrcpr!!!!
Yesterday was my rest day but I painted all day and was up and down the ladder about 100 times. Got a 50 min walk in with the dog this morning and we're finishing up the paint job. Back to the gym in the morning.
Have a great Sunday everyone!!!0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 4 tonight. DD is off this weekend for Thanksgiving break so we'll find stuff to do.
Cardio: run/jog 2 miles (300 calories)
Strength: quads- leg press, squat, leg extension 12,10,8,6 x 4
Assessment: IHOP last night.0 -
Took the weekend off from the gym to paint and I guess it did me some good. Had a great workout and even added leg press back in.......haven't done them in a month because of pulled muscle. Felt good, although it was about 100lbs off my high, I don't think it will take me long to get back up there.
Today: 45 min circuit training including 3 sets each of 12 pushups, 15 BW squats, 15 good mornings w/20/20 lbs, 2 min side planks, physio ball pikes, 15 decline situps (w/10 lbs) and 15 decline leg lifts, 10 lat arm raises w/12 lbs, 80 step overhead KB walk w/25 lbs, and 3 min stair master. 60 min strength training including 2X5 bench press w/65 lbs, 3X5 bench press w/85 lbs, 1X3 bench press w/90 lbs, 2X 10 single leg press w/130 lbs and 3X 8 dbl leg press w/450 lbs, 2X5 squat w/65 lbs, 2X5 squat w/85 lbs and 2X5 squat w/105 lbs, 3X8 lat pulldown w/70 lbs, 3X10 each tricep extension and pushdown w/40, 3X10 seated row w/70 lbs, 2X20 glute master w/40, 3X8 seated dips w/110 added and 3X10 inner thigh w/110.
Lost another pound so I'm basically at maintenance but I'm not going to raise my calories yet since I know I'll already be indulging a bit more over the holidays. I'll see where I stand on Jan 1 and decide if I need to lose a few pounds or go right on to maintenance. It's a good position to be in right now......LOL
Have a great week everyone!!!!0 -
Happy Monday!
Saturday: rest day. Calories in track
Sunday:
20 mins of:
3 barbell squat, clean & press @ 75 lbs
Then 5 down to 2 cycles of bodyweight exercises:
2 pull-ups
3 deficit pike press feet on stability ball
4 burpees
Calories on track.
Today: Krav Maga class.
Bodyweight Ladder 10 down to 1 rep of:
Bodyweight squats
Push-ups
Inverted row
Burpees
Completed in 10:28 mins
Then double kettlebell 2 x 12 kg swings ladder 2 reps, 4 reps...20 reps then down to 2 reps. Time taken 12:28 mins
Assessment chicken & rice with beans for dinner. Will need to add a protein shake tonight to meet protein macros.0 -
Good day today.
Cardio: No cardio today. Last couple times I tried to do both weights and cardio same day I got a bit nauseous so just went for a walk till I hit 10k steps for the day. I really miss doing a more cardio-based program but realize I need to do weights, too, and I'll be happy about it later.
Strength: Burn Circuit 1:
sumo squat with hip lift: 15 x 12 (weight x reps)
lunge with posterior fly: 8 x 12*
push-up with leg lift: 4* full push-ups; 8* knee push-ups
dead lift with posterior fly: 8 x 12*
lunge with core rotation: 12 x 12
bench press and leg lower: 12* x 12
squat with side bend: 15 x 12
forward lunge with posterior fly: 8* x 10
chest fly with hip lift: 10 x 12
*increase in either weights or reps from previous week
Assessment: Stayed within calorie limit yesterday. Went to Olive Garden and had an Italian Margarita but still stayed within calories.
On track for staying within calories today as well. 0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 2 tonight. One more load of laundry, then pick up some ribs so I can marinate them tomorrow for Thanksgiving.
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: Brats for dinner last night.0 -
Hey all Happy Tuesday
Cardio circuit 4 rounds of:
Skipping 1 min
Sprinter on swiss ball 8/side
TRX lateral lunge jump w/med ball press 8 lbs 8/side
Bosu lateral bound w/hold 8/side
Bosu hurricanes 20 reps
Swiss ball rollout on 1 leg 8 reps/leg
Strength:
EMOTM x 8 mins 1 rep barbell clean & press work up to 1 rep max. Max weight 85 lbs
For time do:
10 barbell clean & press @ 65 lbs
90 bodyweight squats
70 hand release push-ups
50 inverted rows
30 barbell deadlifts @ 65 lbs
Time taken: 11:28 mins.
1 leg Swiss ball leg curls 2 x 16/side
Resistance band walk0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. Getting more ribs today to marinate for tomorrow!
Cardio: run/jog- 2 miles (400 calories)
Strength: chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6 x 4
Assessment: Taco Bell last night.0 -
Good morning!
For yesterday, 11/24:
Cardio: P90x3 MMX and T25 Speed 2.0
Strength: None
Assessment: Stayed within calorie limits. Was able to have 4 oz. of Fireball.
I think I'm finally learning how to incorporate some alcohol into my life with some moderation. That's always been an issue and how I gained all my weight. I've been able to just measure out what fits into my daily goals and stick with that this week so that feels good. I'll need to stay especially vigilant with that. 0 -
Happy Thanksgiving Eve!!!!
Yesterday I got the dog out for a 3 mile hike and today I made it to the gym..............I didn't really feel like it but convinced myself to go anyway.....LOL
Today: 50 min circuit training including 3 sets each of 12 pushups, 15 situps and 20 crunch twists w/12 lb ball, 15 good mornings w/20/20 lbs, 10 renegade rows w/20 lbs, 2 min jumping jacks, 1min each side planks, 15 goblet sqauts w/25 lbs, 15 hanging leg lifts, 80 step Farmer's toe walk w/25/25 lbs and 3 min stair master. 40 min swim.
No real weight lifting.........I'm just tired from working so hard around here getting ready for tomorrow I guess. I think I'll try to get the dog out in the morning for at least a short walk and then relax the rest of the day. Not sure about Friday yet...........depends how I feel when I wake up!
Tomorrow will be my 800th day on MFP and I plan on not logging.....LOL
Have a Happy and Safe Thanksgiving everyone!!!0 -
Happy hump day!
Got roped into leading a yoga class today. Not one of my strengths but participants seemed okay with it
Krav Maga class tonight.
Assessment: calories slightly over. Jalapeño sausages for dinner yummy0 -
Good job everyone! Remember "excess within control" today!!!0
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Hey gang
I like myself unconditionally!
Happy Thanksgiving!!! Just did a quick workout this morning then on the way to my aunt's house for annual Thanksgiving potluck with my family!!!!
Cardio: bike ride-30 mins (200 calories)
Strength: 5x5 Stronglifts
Assessment: Steak last night.0 -
Happy thanksgiving to the 'Mericans! Regular day for your northern neighbours.
3 round Circuit of skipping 1.5 mins, swiss ball hip rotations x 10, swiss ball drop & recover, swiss ball plyo push-ups 10 reps, Swiss ball kneeling lateral hip drop, cable high pulley chops 27.5 lbs x 10 reps/side, cable low pulley chops 32.5 lbs, bosu T drill x 10 reps/side
Strength: EMOTM x 20 min using double 12 kg kettlebells:
3 cleans
3 front squat
3 push press
3 pull-ups/inverted rows (managed 10 rounds of pull-ups before regressing to rows)
Assessment: Taco Bell for dinner. Calories & macros on track.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! 4 clients this morning. After I get home, will put up tree and lights and maybe later hit the mall for fun.
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: Did really well. I didn't overeat and kept the desserts to just one serving.0 -
Couple days behind!
Wed, 11/25
Cardio: No formal cardio; 10k steps
Strength: Burn Circuit 2:
sumo squat with bicep curl: 12* x 10
lunge with single-arm tricep extension: 8 x 12*
dead lift row: 20* x 10
sumo squat with overhead tricep extension: 12* x 10
dead lift with double row: 12* x 10
bowler's lunge with single-arm row: 12* x 11
bicep curls with leg lift: 10* x 10
forward lean lunge with double row: 20* x 10
Triple-threat push-ups (triceps, wide, spider): Triceps on knees, wide 2 on toes 2 on knees; spider 2 on toes 2 on knees
Assessment: Stayed within calorie limits
Thurs, 11/26
Cardio: 10-mile bike ride
Strength: None
Assessment: Stayed within calorie limits
Going out to dinner at a friend's tonight so will do a double cardio workout today and move strength to tomorrow.
Happy Friday!0 -
Wildflower0071 wrote: »Happy Thanksgiving my friends!
Cardio: Insanity Cardio Power & Resistance done this morning, wow! endorphin rush is amazing!
gaining weight, not sure why! diet hasn't been all that bad, have to investigate!
That's my favorite Insanity workout!0 -
I enjoyed my Thanksgiving eating unconditionally!
Cardio: 16+ miles at a fairly solid MTB pace, over 1000 calculated calories
Strength: Copped out on my planned upper body, body weight stuff after the ride. I was at 16+ hours fasted and opted for the shower and food
Assessment: Ate at approx 500 calories over maintenance on turkey day but can easily be in the clear for the week on loss goals. Haven't been on the bike much lately but cardio work on the elliptical while making notes of heart rate has put me much more in touch with power use when on the bike and controlling heart rate.
Great thread @ninerbuff I can't believe I've never noticed it before the last couple of days.0 -
Hi Robert......welcome to our group!!!
Took a rest day yesterday.............boy I really needed it!!!
Today was back at the gym but no cardio to speak of......except for stair master in spurts.
45 min circuit training including 3 sets each of 10 pushups, 15 decline situps w/10 lbs, 10 decline leg lifts, 15 good mornings w/20/20 lbs, 10 renegade rows w/20 lbs, 1min each side planks, 15 goblet sqauts w/25 lbs, 15 hanging leg lifts and 3 min stair master. 55 min weight lifting including 2X5 squats w/65 lbs and 3X5 w/105 lbs, 3X5 OHP w/45 lbs, 2X 5 DL's w/95 lbs and 3X5 DL's w/115 lbs, 3X10 box step ups, 3X10 cable chest press w/23/23, 3X10 cable deltoid fly w/10/10, 3X10 each side cable wood chop w/33, 3X10 kneeling cable lat pull down w/37/37 and 3X10 inner thigh w/100.
No more leftovers except for half a turkey sandwich for lunch and then back to normal.....1700 cals until I see where I land on Jan 1.
Enjoy the rest of the weekend..............I'm hoping to swim tomorrow if I can get a lane!0
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