"TLFC" exercise and accountability support!

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  • tsimblist
    tsimblist Posts: 206 Member
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    Happy Thursday!

    Cardio: 65 minutes on the stationary cycle (720 calories)

    Strength: Ab Wheel Rollout on Knees: 3x10

    Assessment: Nutrition on plan yesterday and planned for today. Scale is trending lower.
  • micheleld73
    micheleld73 Posts: 914 Member
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    Yesterday's check-in:

    17 minutes running 5.2 mile/hour = 150 calories
    Same lunchtime rotation as Tuesday except 25 minute run instead of 15 minutes making a total of 43 minute workout = 455 calories
    44 minutes of walking 3.5 mile/hour total = 163 calories

    Food: I did great until the nighttime cravings... :sad:
  • ninerbuff
    ninerbuff Posts: 48,701 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!!!
  • 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. Picture day for my DD!!! Always look forward to it because it's history keeping memorabilia!

    Cardio: stepmill- level 9 (400 calories)

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

    Assessment: I was okay yesterday.
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    No more rain!!! Now I can add in some extra running today.
  • micheleld73
    micheleld73 Posts: 914 Member
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    Running (jogging), 5.2 mph 17minutes 150 calories 

    Circuit training, general 34 minutes 266 calories
    30 secs jump roping
    3 sets of 10 cross body bicep curls 10 lbs.
    3 sets of 12 skull crushers 10 lbs.
    30 secs jack knifes
    2 sets (each side) 30 secs side planks
    3 sets 30 secs spider pushups
    30 sec heismans
    2 sets of 12 (each leg) leg climbers
    3 sets of 30 sec sumo squat with arm circles

    Running (jogging), 6 mph 10 minutes 98 calories 

    Walking, 3.5 mph, brisk pace 44 minutes 164 calories
    Strength training (weight lifting, weight training) 25 minutes 73 calories
    5x5 rows 55 lbs.
    5x5 shoulder press 40 lbs.
    5x5 squats 60 lbs.

    Elliptical Trainer 17 minutes 149 calories

    1 minute 30 sec plank followed by another 1 minute plank

    food is good so far today!!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    No more rain!!! Now I can add in some extra running today.

    Did I just hear you say "extra running"? I'm so proud!:laugh:


    Happy Thursday!!!


    Cardio: 4 mile run. 41 minutes Tempo pace...10:22/mile


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

    Cardio: Walked laps around gym between sets.

    Strength: Overhead Intensity day (937 calories) Still haven't bounced back from my beach vacation. Looks like I need to deload and take another go at it. Squats, Overhead Press, Hang Snatch, Weighted Dips, Hanging Knee Raises, Pull-up(s). Logged at: http://www.jefit.com/members/user-logs/log/?xid=1655018&dd=2014-09-26

    Assessment: Nutrition yesterday was on target. Need to plan today's right after this.
  • 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. Kick back day today.

    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 tonight!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    TGIF!!!

    Strength Training:

    Goblet Squat: 5x5x35lb

    Bench Press: 5x5x85lb

    Pendlay Row: 5x5x80lb

    Plank: 1x60sec

    Food: on target.
  • micheleld73
    micheleld73 Posts: 914 Member
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    34 minutes walking 3.5 miles/hour 126 cals
    37 minutes running with 8 laps up and down bridge embankment 391 cals
    11 minutes running 5.4 miles/hour 107 cals

    I splurged here and went out for a calzone and a Smirnoff ice.
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    34 minutes walking 3.5 miles/hour 126 cals
    37 minutes running with 8 laps up and down bridge embankment 391 cals
    11 minutes running 5.4 miles/hour 107 cals

    I splurged here and went out for a calzone and a Smirnoff ice.
    Nice with the cardio!
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client then strength class. May take my DD out to finally watch Ninja Turtles.

    Cardio: NONE

    Strength: NONE

    Assessment: Panda Express for lunch.
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    TGIF!

    Cardio: Walked laps around gym between sets.

    Strength: Overhead Intensity day (937 calories) Still haven't bounced back from my beach vacation. Looks like I need to deload and take another go at it. Squats, Overhead Press, Hang Snatch, Weighted Dips, Hanging Knee Raises, Pull-up(s). Logged at: http://www.jefit.com/members/user-logs/log/?xid=1655018&dd=2014-09-26

    Assessment: Nutrition yesterday was on target. Need to plan today's right after this.
    Wish my gym had an indoor track like my old gym did. I used to do a set of cleans, then run a lap (1/14 of a mile) then repeat.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Sunday!!!


    Cardio: 7 mile run. 82 minutes. 11:47/mile pace.

    Food: on target
  • 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. Yay, the 9ers win their first game at Levi Stadium!!!

    Cardio: run/jog 2 miles (300 calories)

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

    Assessment: Went to my MIL's yesterday for lunch.
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Pittsburg failed us yesterday brandi!!!! We're out of the pool.
  • tsimblist
    tsimblist Posts: 206 Member
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    Happy Monday! Busy weekend. Saturday I set a new PR at a local 5K event. Sunday was a potluck celebration for my Mom's 80th birthday. Haven't been tracking nutrition very well on weekends.

    Cardio: Walking laps in gym between sets. Two laps of 1/12 mile is close to a 3 minute rest.

    Strength: Bench Volume day (1059 calories). Squats, Bench Press, Deadlifts, Weighted Dips, Pull-ups. Logged at: http://www.jefit.com/members/user-logs/log/?xid=1655018&dd=2014-09-29

    Assessment: Scale jumped up a few pounds due to weekend events. I expect the water weight to subside later this week. Nutrition planned out for today and on track so far.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Pittsburg failed us yesterday brandi!!!! We're out of the pool.

    You too, eh? I mean, it was Tampa Bay for crying out loud. And the last 7 seconds of the game! Knew I should've picked the Colts against Ten.:laugh:
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Monday! Busy weekend. Saturday I set a new PR at a local 5K event. Sunday was a potluck celebration for my Mom's 80th birthday. Haven't been tracking nutrition very well on weekends.

    Cardio: Walking laps in gym between sets. Two laps of 1/12 mile is close to a 3 minute rest.

    Strength: Bench Volume day (1059 calories). Squats, Bench Press, Deadlifts, Weighted Dips, Pull-ups. Logged at: http://www.jefit.com/members/user-logs/log/?xid=1655018&dd=2014-09-29

    Assessment: Scale jumped up a few pounds due to weekend events. I expect the water weight to subside later this week. Nutrition planned out for today and on track so far.

    Congrats on your PR!!

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