"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 48,972 Member
    robertw486 wrote: »


    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.
    Welcome!!!! Enjoy posting here!

  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Have a great weekend you guys!!!!
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    edited November 2015
    Hey gang,

    I like myself unconditionally!

    Happy weekend! No clients and later today. It's my 17th Anniversary today and we're heading into the City this morning and spending the day there!

    Cardio: jog/walk- 2 miles (300 calories)

    Strength: NONE

    Assessment: Leftovers, what else?
  • ltworide
    ltworide Posts: 342 Member
    Happy Saturday all!

    Friday:
    Krav Maga class.
    Strength:
    Ladder of barbell front squat @ 75 lbs & deficit pike press. Reps: 5, 10, 15 & 20.
    Hanging leg raise ladder 1-10 reps
    Cable push pull 3x10 @ 17.5 lbs
    Cable assisted Pistol squat 3 x 8/side
    Assessment: calories on track chicken fajitas for dinner

    Today: rest day, went to college open house with my daughter, consumed too many homemade chocolate chip cookies. Yikes! Might need a heavy skipping/conditioning workout tomorrow.
  • shrcpr
    shrcpr Posts: 885 Member

    Fri, 11/27

    Cardio: P90x3 MMX + T25 Speed 2.0

    Strength: None

    Assessment: Ugh. 250 over maintenance + exercise calories. Mostly alcohol so my previous post on moderation was apparently a bit premature. :/


    Sat, 11/28
    Feeling a bit slow and icky today from all the drinking last night.

    Cardio: None

    Strength: Burn Circuit 3:
    sumo squat with overhead press: 10* 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 12*
    squat with calf raise: 15 x 12
    sumo squat with delt raises: 8 x 12*
    squat with overhead press: 8 x 12*
    lunge with lateral raise: 5 x 12
    sumo squat with calf raise: 15* x 10

    *increase in either weights or reps from previous week

    Assessment: On track for staying within calorie limit.

    Looking forward to feeling better tomorrow.
  • robertw486
    robertw486 Posts: 2,399 Member
    Saturday

    I'm still eating turkey without feeling bad about it!

    Cardio: 3.5 mile slow walk with the wife

    Strength: 8 sets x 15 push ups (2 sets regular, 3 feet elevated 1', 3 elevated 2')
    Some various squats to fill time between push up sets


    Assessment: Ate at near maintenance calories today, but that was the plan
  • luluinca
    luluinca Posts: 2,899 Member
    Went to the gym hoping to get a swim in and actually succeeded for a change......sometimes the pool is just too crowded.

    Strength: 30 min calisthenics warm up including pushups, planks, situps, elevated leg lifts and body weight squats and lunges.

    Cardio: 40 min swim......mostly back stroke.

    Food: For some reason I just couldn't face my protein shake this morning so had a fiber one bar and a piece of string cheese..........won't make that mistake again. I need more calories before a work out. I don't know how people workout on an empty stomach.

    I actually lost another pound over the weekend........totally weird, but I was pretty busy........
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Sunday, all! That week of rest turned into a 2nd week of simply being lazy. :o

    Cardio: 4 mile run, easy pace. 42 minutes.


    Food: been overindulging for the holidays. Will get back on track this week. Two weeks out from my final race of 2015 (another half-marathon).
  • 47Jacqueline
    47Jacqueline Posts: 6,993 Member
    Walked a mile today - it's pretty modest, but I'm starting ot and pt on Tuesday.
  • ltworide
    ltworide Posts: 342 Member
    Hope everyone had a good weekend!
    No workouts whatsoever this weekend. Met my 15k step goal yesterday & today. Lots of house & yard wok completed the past couple of days.

    Assessment: too much wine yesterday & way over my calories. Over calories today also got into the chocolate cake. Made a huge pot of beef stew, lots of leftovers!
  • robertw486
    robertw486 Posts: 2,399 Member
    Sunday

    I'm glad I didn't eat turkey today!

    Cardio: Just short of 18 miles on the bike... 1000+ calories

    Strength: None today

    Assessement: Still have some grazing to do to meet my calorie goal, so I'm in the clear for continued weight loss
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 4 tonight. Last day of the month! Seeing how everyone did over the weekend and how they recovered!

    Cardio: run/jog 2 miles (300 calories)

    Strength: quads- leg press, squat, leg extension 12,10,8,6 x 4

    Assessment: Panera last night!
  • luluinca
    luluinca Posts: 2,899 Member
    Since I mostly swam yesterday I was able to get to the gym 3 days in a row..... ;)

    Today's strength and a little cardio: 45 min circuit training including 3 sets each of 12 pushups, 15 goblet squats w/25 lbs, 60 sec each side planks, 15 good mornings w/20/20 lbs, 15 decline situps w/10 lbs, 10 decline leg lifts, 10 physio ball pikes, 10 lat raises w/12 lbs and 3 min stair master. 65 min weight lifting including leg press <15 w/310 lbs, 12 w/400 lbs, 10 w/450 lbs and 8 w/470 lbs>, squats <2X5 w/65 lbs, 2X 5w/95 lbs, 2X5 w/115 lbs>, bent over row <2X5 w/65 lbs and 3X5 w/75 lbs>, 3X10 shrugs w/95 lbs, bench press <2X5 w/65 lbs, 2X5 w/85 lbs and 1X5 w/90 lbs>, 2X20 step ups, 2X12 alt hand KB swing w/30 lbs 2X16 side lunges w/22.5/22.5 lbs, 3X10 inner thigh w/100 lbs.

    Assessment: I don't know.....I lost another pound over the weekend. Since I'm really at maintenance, I guess I better begin eating a little more. I don't want to exercise less right now because I'm still building strength. Maybe a recomp? I was hoping to just maintain through the end of the year and then reassess on the first, but I may have to bump my calories up a little bit now in order to maintain.

    Have a great week everyone!!
  • shrcpr
    shrcpr Posts: 885 Member
    Hey, there, everyone.

    Yesterday (11/29) rest day but did get in >11k steps. Went a few calories over from drinking (again!) but not many.

    For today, 11/30:

    Cardio: No cardio; >10k steps

    Strength: Burn Circuit 1:
    sumo squat with hip lift: 20* x 10 (weight x reps)
    lunge with posterior fly: 10* x 10
    push-up with leg lift: 6* full push-ups; 6* knee push-ups
    dead lift with posterior fly: 8 x 12
    lunge with core rotation: 15* x 12
    bench press and leg lower: 15* x 10
    squat with side bend: 20* x 10
    forward lunge with posterior fly: 8 x 12*
    chest fly with hip lift: 12* x 12

    Assessment: On track to be within calorie limit.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    luluinca wrote: »

    Assessment: I don't know.....I lost another pound over the weekend. Since I'm really at maintenance, I guess I better begin eating a little more. I don't want to exercise less right now because I'm still building strength. Maybe a recomp? I was hoping to just maintain through the end of the year and then reassess on the first, but I may have to bump my calories up a little bit now in order to maintain.

    Have a great week everyone!!

    Sounds like me you're still figuring out what your true maintenance calories are. Bump up a little and see how it goes. It can take some tweaking to figure out one's actual maintenance.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Monday!


    Strength training:

    Bench Press: 3x5x75lb
    OHP: 3x5x50lb
    Pendlay Row: 3x5x75lb

    Backed off sets and weights some since I hadn't lifted in nearly a month.


    Food: a little too much.
  • robertw486
    robertw486 Posts: 2,399 Member
    Monday

    I like food!

    Cardio: 40 minutes at high power on the elliptical / 550 calories

    Strength: None today

    Assessment: Ended up munching on fig bars late last night so ate at maintenance - Won't make the same mistake today!
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Last month of 2015!!! 4 clients this morning then 2 tonight. Just finishing up with decorations inside the house now. Getting ready for the big push at New Year's too.

    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: Pork shoulder last night.
  • ltworide
    ltworide Posts: 342 Member
    Happy Tuesday!

    Monday: calories on track. Ran a tabata class & went to my Krav Maga class.
    Strength: 5 mins AMRAP of barbell front squat @ 95 lbs. completed 50 reps. 2 x 5 mins of AMRAP TGU @ 35 lbs. completed 8 reps per round.

    Today
    Cardio: step class.
    Ladder drill 10 - 1 rep of each:
    Pistol squat
    Pull-ups
    Pike press feet on ball from deficit
    Burpee box jump
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Tuesday!

    Cardio: 6 mile run, easy pace. 66 minutes.


    Food: on target (finally!)
  • robertw486
    robertw486 Posts: 2,399 Member
    Tuesday

    I like pie and Oreo cookies!

    Cardio: killed 40 minutes on the elliptical 570 machine reported calories

    Strength: Did 4 (or maybe 5?) quick max sets of push ups before the cardio. Had a slight popping and changed it up so it went away.

    Assessement: Ate below goal yesteday, slipped a little today. Staying on track to maintain at worst through the holiday season.
  • shrcpr
    shrcpr Posts: 885 Member
    12/1

    Weighed in yesterday morning and lost 7 pounds during the month of November. Dropped my into Normal weight range so yay for me!

    Cardio: Turbo Fire-Fire 45 :smiley:

    Strength: None

    Assessment: Stayed within calorie limit but had too much wine
  • luluinca
    luluinca Posts: 2,899 Member
    edited December 2015
    Having a great week so far...............

    Cardio (yesterday): Got the dog out for a 40 min run/walk. First time I've run since I pulled that muscle....felt pretty good.

    Strength (today); 35 min circuit training including 2 sets each of 12 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/20 lbs, 10 physio ball pikes, 15 crunch machine w/100, 10 lat arm raises w/12/12 lbs and 3 min stair master. 65 min weight lifting including 2X5 squats w/65 lbs and 2X5 w/115 lbs and 1X5 w/120 lbs, 3X5 OHP w/45 lbs and 1X5 w/55 lbs, 2X 5 DL's w/95 lbs and 2X5 DL's w/115 lbs and 1X5 w/125 lbs, 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.

    A little more weight lifting and a little less circuit for now since I'm feeling better again. Squats and dead lifts are still below my working high but they're creeping up every week.

    Assessment: Increased my calories to 1750 for now and will see how I do on that.....trying to maintain and I know that's still not enough but I also know I'll have my little holiday cheat meals this month so don't want to get too carried away on a daily basis......

    Happy Hump Day!!!
  • ltworide
    ltworide Posts: 342 Member
    Happy hump day!

    Krav Maga class tonight.
    Double Kettlebell/skipping circuit using 2x12 kg bells. 4 rounds of:
    Double KB snatch split 2/side
    Double KB curtesy lunge 10 reps
    Single leg deadlift 4/side
    Push press 5 reps
    Renegade rows 10 reps
    Cable chop with lateral step 10 reps/side @ 27.5 lbs
    Skipping 1 min

    Assessment: calories on target had pizza for dinner
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday!!! 4 clients this morning then 3 this evening. Just my workout today and maybe get in a short bike ride too.

    Cardio: bike ride-30 mins (200 calories)

    Strength: back- pulldowns, one arm dumbell rows, cable rows, pullovers. 4x12,10,8,6

    Assessment: Panda Express last night.
  • shrcpr
    shrcpr Posts: 885 Member
    Good morning!

    For yesterday, 12/02/15:

    Cardio: No cardio; just under 10k steps

    Strength: Burn Circuit 2:
    sumo squat with bicep curl: 12 x 12*
    lunge with single-arm tricep extension: 8 x 12
    dead lift row: 20 x 12*
    sumo squat with overhead tricep extension: 12 x 11*
    dead lift with double row: 12 x 12*
    bowler's lunge with single-arm row: 12 x 12*
    bicep curls with abductor balance: 10 x 12*
    forward lean lunge with double row: 20 x 12
    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 goal
  • ltworide
    ltworide Posts: 342 Member
    Happy Thursday

    Cardio: easy 2.5 mile run on the treadmill

    Strength: build to 1 RM for barbell snatch, clean & thruster.

    Assessment: forget to eat until just now (3:30 pm) busy day at the office...
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Thursday, all!


    Cardio: 4 mile run, easy pace.


    Food: on target.
  • robertw486
    robertw486 Posts: 2,399 Member
    Hope everyone had an awesome Thursday. Busy day for me, but got in some cardio time at least.


    Cardio: Killed 40 minutes on the elliptical, 585 machine estimated calories.

    Assessment: Still need to do some munching before I crash out tonight. On track.
  • REDMANIV
    REDMANIV Posts: 348 Member
    Awesome Thursday everyone!

    Cardio: 80 minutes elliptical trainer 36 min zone 1, 34 min zone 2 and 10 min zone 3, 1108 calories burned via HRM - Fitness and Fatburn improving.

    Strength: 100 push ups normal width - 10 x 10. Core Challenge Day 1. 15 sit ups - holding 6lb core ball weight, 5 oblique twists per side using 6lb weight, 5 leg raises and 10 sec plank.

    Assessment: Food intake on target

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