"TLFC" exercise and accountability support!
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Happy Friday
Yesterday I did the stationary bike for 20 minutes for the first time in a month due to my injuries - boy! did that feel good.
Can't do strength until January
Today: walking0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! 4 clients this morning. Finishing up inside decorations then later shopping for "White Elephant" gift for our annual Xmas family party.
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: Steak last night, but M&M's got me yesterday.0 -
Happy Friday!
For yesterday:
Cardio: Turbo Fire 55 EZ
Strength: None
Assessment: Stayed within calorie limit by quite a bit thanks to the extended cardio.
Today is weights day so I'll be getting is as much walking as I can as well to bump my calories just a bit.0 -
I love Fridays and I loved the gym this morning.....LOL. I'm finally back doing all the things I was doing before I pulled that muscle. In a week or two I should be back up to the weights I was doing before as well.
Rest day yesterday.........we're having a bunch of work done outside here, concrete and small construction jobs so it's just been chaotic and I needed to be here.
Cardio: Only what was in my circuit.
Strength: 40 min circuit training including 2 sets each of 20 uneven pushups, 1 min each side planks, 12 goblet squats w/25 lbs, 12 good mornings w/22.5/22.5 lbs, 15 decline situps w/10 lbs, 10 back extensions w/10 lbs, 10 lat arm raise w/12/12 lbs, 20 crunch machine w/100, physio ball pikes and bridges, 2X60 steps overhead KB walk w/25 lbs, and 3 min stair master. 70 min strength training/weight lifting including Bench Press <2X6 w/65 lbs, 2X5 w/85 lbs and 1X5 w/90 lbs>, Squats <2X6 w/65 lbs, 2X5 w/105 lbs and 1X5 w/120 lbs> Bent over row <2X8 w/65 lbs, 2X5 w/75 lbs and 1X5 w/80 lbs>, 3X10 shrugs w/95 lbs, 2X20 static lunges w/17.5 lb single arm shoulder press, 2X20 box step ups, 2X16 side lunges w/22.5/22.5 lbs, 2X16 alt hand KB swings w/30 lbs, 2X 20 glute master w/40 and 3X10 inner thigh w/100.
Assessment: I set myself at maintenance yesterday and 1800 calories. I know my maintenance is more like 2000-2100 but I'll be partying a little on the weekends so I need the deficit during the week. That's the plan anyway............we'll see how it works!!! I think after the first of the year I might try to lose another 5 lbs.
Have a great weekend everyone!!! I'm hoping to swim in the morning but we'll see!0 -
TGIF....happy weekend everyone!
Krav Maga class tonight.
10 min circuit of goblet squats, dumbbell row lunge stance, chest press on swiss ball & twisters.
10 min circuit of dumbbell swings, swiss ball chops & jumping jacks.
2 rounds of swiss ball jack knife, side plank with hip drop, Swiss ball Russian twists.
Assessment: veal scallopini last night. The weekend plan is to hopefully figure out my next period of training & workouts. Goals include increasing strength in my front squat and military press. Maybe a simple DUP using front squat, military press & barbell rows.0 -
Whoop whoop TGIF! Made to the end of another workout week. Tonight Week 21 Workout #5.
Cardio: Elliptical trainer - 79 minutes 1126 calories burned. Z1 - 31min Z2 31 Min Z3 17 minutes.
Strength: 100 wide grip push ups 10X10. Day2 of ab challenge. 20 sit ups with 6lb core ball, 8 x 2 Roman Twists, 8 leg raise into reverse crunch, 12 second plank
Assessment: Breakfast closed early on the ship so threw my entire day off. Ended up surviving today on granola, beef jerky, mixed nuts and protein bars. Just wasn't that hungry today.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! No clients and later today. Will probably go do some shopping today now that I know we have White Elephant for Xmas and also get something for my DW for her upcoming birthday.
Cardio: biking- 40 min (300 calories)
Strength: NONE
Assessment: Ribs last night0 -
For yesterday, 12/04:
Cardio: No formal cardio; ~8k steps
Strength: Burn Circuit 3:
sumo squat with overhead press: 10 x 12* (weight x reps)
lunge with calf raise: 20* x 10
squat with lateral raise: 10* x 10
lunge with frontal press: 10* x 10
squat with calf raise: 20* x 12
sumo squat with delt raises: 8 x 12*
squat with overhead press: 8 x 12
lunge with lateral raise: 8* x 10
sumo squat with calf raise: 15 x 11*
*increase in either weights or reps from previous week
Assessment: Stayed within calorie limit0 -
I had a gym day planned but it went south this morning......in a good way....lol.
Cardio: A 60 minute walk/run with the dog. We definitely worked it out and I was drenched in sweat when we got home and felt my HR give me a run for my money....LOL
Assessment: Still trying to get my calories up, but seriously, after 2+years of restricting, it's more difficult than I thought it would be. I am not a carb person. I know what to eat to increase cals but they seem to involve more Fat so I'm a little clueless here.....I'm sure I'll figure it out, thinking it's probably a fruit and vegetable issue....but we'll see!!!0 -
Happy Weekend to everyone!
Cardio: 4 mile run, easy pace. Also, an hour and half of walking while I volunteered at the local art market (relieved other artists as needed).
Food: chocolate croissants did me in.0 -
Happy Saturday everyone!
Rest day today and first day out in town in Hawaii!
No exercise today
Had Thai for lunch/dinner.0 -
Happy weekend!
Cardio: none. Managed to meet my daily 15k step goal doing regular housework, groceries, etc.
Strength: ladder drill for time using double 12 kg. kettlebells for time using rep scheme
2,4,6,4,6,4,6,8,6,4,6,4,6,4,2 with following movements:
Deadlift
Russian swing
Front squat
Thrust with jerk
Time taken: 20:21 mins
Assessment: chicken with Greek salad last night & pork loin with sweet potato tonight.0 -
Got a 50 minute walk/run in on a new trail out by my daughter's house. Couldn't take the dog with us because we drove out there in the truck. Funny...........they live very near a donkey (burro) protected area and I must have seen about 50 of them wandering around. They even show up in their neighborhood occasionally.
Anyhoooo........I may not make it to the gym in the morning after all. If not, then I'll go Tues and Wed instead so I can still get my 4 days in. I might take the dog out again in the morning for at least a short walk.
This time of year our weekends are packed full of either fun or hard work.......LOL
Hope you all have a great week!
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Well it's Sunday, back to the grind tomorrow. Rest day today for me. Went to the "one of a kind" show today features lots of independent artisans in 1 spot. Did a lot of walking around & looking. Overdid it on the sweet samples I didn't bother logging... Back to normal tomorrow.0
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Sunday! Rest day #2. Today explored Hawaii with my wife. Consumed way to many calories and enjoyed every bite.
Tomorrow back to the workout grind with a nice beach workout.
Should be another beautiful day!0 -
Definitely need a rest day today............wish I was in Hawaii.....
Back at it in the morning. Have a great week everyone!!!0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 4 tonight. My schedule is packed this week. Every spot is filled and I'm getting hints that I should open my availability a bit more.
Cardio: run/jog 2 miles (300 calories)
Strength: quads- leg press, squat, leg extension 12,10,8,6 x 4
Assessment: Chinese last night.0 -
Happy Monday,
Krav Maga class tonight.
Strength 25 mins AMRAP of:
10 inverted rows
8 double kettlebell squats 2 x 12 kg
6 dumbbell shoulder press 2 x 25 lbs
4 barbell deadlifts @ 185 lbs
2 box jumps
Managed 10 rounds.
Assessment: Turkey last night for dinner. Have a headache & feeling a bit of brain fog today, maybe due to the sugar I consumed yesterday? Calories on track today.0 -
Feeling kind of blah today so threw in a cardio workout after my weights.
Monday, 12/07
Cardio: T25 Speed 2.0
Strength: Push Circuit 1
Assessment: Stayed within calorie limit over the weekend and on track for today.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 3 tonight. Another packed day with clientele.
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: Steak last night!0 -
After two days of running/walking and a rest day I was ready for a strength day.....loved it!
Strength: 40 min circuit training including 2 sets each of 15 pushups, 15 situps w/12 lb ball and 20 crunch twists w/15 lb ball, 12 good mornings w/25/25 lbs, 15 physio ball pike and bridges, 15 goblet squats w/25 lbs, 15 hanging leg lifts, 15 back extensions w/20 lbs, 2X8 assisted pull ups, 20 crunch machine w/100 and 3 min stairmaster. 65 min weights/strength training including OHP <3X5 w/45 lbs and 1X5 w/50 lbs>, SQUATS <2X6 w/65 lbs (warmup), 2X5 w/95 lbs, 1X5 w/115 lbs and 1X5 w/120 lbs>, DEAD LIFTS <1X5 w/115 (warmup) and 1X5 w/135 lbs>, 2X20 box step ups, 2X20 KB alt hand swing w/30 lbs, 2X70 step farmer's toe walk w/25/25 lbs, 2X16 side lunges w/22.5/22.5 lbs, 3X8 seated dips w/115 added and 3X10 inner thigh w/100.
Weight on squats and DL have been creeping back up.............slowly but surely.
Assessment: Been sticking close to the 1750 mark during the week and a little higher on the weekends. May be having dinner out tonight so who knows how today will go but otherwise my weight is holding steady at my goal weight.0 -
Posting yesterday's workout.
Cardio I ran the beaches of Waikiki for 86 minutes and burned 1206 calories.
Strength did 100 pushups and Day 3 of the core challenge.
Assessment, I probably ate more food than I should have bit hey! I am in Hawaii!
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Happy Tuesday!
Cardio: 6 x 3 mins skipping 1 min rest
Strength: work to 3 RM for
Barbell front squat best lift 125 lbs. @ 3 reps
Barbell row best lift 115 lbs. @ 3. Reps
Military press best lift 65 lbs @ 3 reps
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Hi, all!
Cardio: 4 mile run, easy pace. 45 minutes.
Food: on target.0 -
Tuesday burn
Cardio: Run/walk intervals. 72 minutes 977 calories burned.
Strength: 100 posh ups. An challenge day 5.
Assessment - Another day of fabulous eats.
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HHD everyone!!! Another week almost gone..............yikes.......Christmas is just around the corner!!!
Cardio: Got my 50 minute walk/run in my dog this morning. I couldn't get my phone to play my music this morning so it was not the easiest thing I've ever done. I don't really enjoy running and music helps.......did it anyway though!
Assessment: Calories at 1750 still and seems to be working fine for now. Once the holiday parties and weekend treats are over I'll see where I stand and decide if I want to just maintain or maybe lose another 5......who knows?
Gym the next two days but will try to swim on one of them if I can get a lane!0 -
Posting for yesterday:
Cardio: 45 minutes on the elliptical at the gym (25 minutes of intervals)
Strength: None
Assessment: Stayed within calories
Today is strength day so will try to get some extra walking in.0 -
Cardio: Zumba class & Krav Maga
No strength
Assessment: lean bacon & eggs for dinner with potato, onions, asparagus peppers &muxed super greens.0 -
HHD!
Cardio - 80 minutes intervals running the streets and beaches of Waikiki. 1149 calories burned.
Strength - 100 push ups and ab challenge day 6.
Assessment last day of vacation eating. Back on track tomorrow!0 -
Happy Wednesday!
Strength training:
Bench press: 4x5x75lb
OHP: 4x5x50lb
Pendlay Row: 4x5x75lb
Good Mornings: 1x5x45lb
Flutter Kicks: 2x20
Food: on target.0
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