"TLFC" exercise and accountability support!
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Hey gang
I like myself unconditionally!
Happy Thursday!!! 4 clients this morning then 3 this evening. Raining all day today, so have to figure something out other than bike ride.
Cardio: walking- 30 minutes (150 calories)
Strength: back- pulldowns, one arm dumbell rows, cable rows, pullovers. 4x12,10,8,6
Assessment: Chicken last night!0 -
It's really nice to see everyone being so consistent about working out this time of year. Holidays are hard. I set myself a 2000 minute challenge this month to stay focused. Not sure I'll make that but it keeps me in the groove.....
Cardio: 40 min swim after strength training..............mostly back stroke.
Strength: 25 min calisthenics warmup including pushups, planks, goblet squats, back extensions, incline crunch twists, physio ball pikes and bridges and good mornngs. 45 min strength training including leg press <2X15 single leg w/sled (130 lb warmup) and 12 @ 180lbs, 15 dbl leg w/310 lbs, 12 w/400 lbs, 10 w/450 lbs and 8 w/490 lbs>seated cable row 3X10 w/75, 2X10 standing cable wood chop w/27, 2X10 kneeling cable lat pull down w/37/37, 3X10 cable lat pull down w/70, 3X 8 each cable tricep pushdown and overhead fwd extension w/30, 2X10 rev overhead tricep extension w/17.5/17.5 and 3X10 inner thigh w/100.
Assessment: Staying strong food wise here, but parties the next two weekends!!
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Cardio: Insanity Max 30 - Max out Strength
Weight training: 21Day Fix Extreme - Lower Fix X
Nutrition: I follow the Container plan but also use MFP and my cals are usually in the 1500 - 1700 range. I drink Shakeology as a meal replacement, usually after my workout which I always do in the morning.0 -
Posting for yesterday:
Cardio: None
Strength: Push Circuit 2, Chalean Extreme
Assessment: Stayed within calories
Today is cardio day. It feels like I'm dragging myself through mud today so hopefully it peps me up a bit!0 -
Terrific Thursday to you!
Cardio: Running intervals, 92 minutes 1186 calories burned.
Strength: 100 push ups and ab challenge Day 7.
Food: Back home now so no excuses. Tomorrow is pray day so looking to stack up on healthy options.0 -
Happy Thursday!
Cardio: Ran an impromptu "Tabata" class at work. 380 calories burned.
Strength: My goal is to rebase my strength on a couple of lifts so pyramided up to my 3RM on:
Trap bar deadlift top weight 235 lbs
Dumbbell chest press on Swiss ball top weight 40 lb Dumbbells.
Shoulder width bodyweight pull-ups
Partner 10 lb. medicine ball chest throws.
Assessment: pizza & salad for dinner & a protein shake to meet my daily protein macros.0 -
I love how active this thread has become. Everyone is rocking it!
Thursday workout:
Cardio: 6 mile run, mix of easy/moderate pace. Last run before Saturday's trail race. Looking forward to my last race of 2015.
Food: on target.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! 4 clients this morning. Just some exercise and then maybe some shopping later to get a gift for my nieces and nephews.
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: Ribs last night.0 -
Happy Friday!!
Posting for yesterday:
Cardio: Insanity Max Cardio
Strength: None
Assessment: Stayed within calorie limit (had ONE apple martini - I'm pretty sure that's never happened before)
Strength + short cardio session scheduled for today.0 -
It's the weekend!!!! Yippee!! Have a great one! I may not make it into the gym this weekend but got 4 solid days in this week between gym and running and hope to get the dog out for a run on Sunday if I don't make it to the gym.............lots of "holiday stuff" going on............
No real cardio this morning other than about six minutes on the stairs as an interval in my circuit.
Strength: 40 min circuit training including 2 sets each of 20 elevated pushups, 15 goblet squats w/25 lbs, 12 good mornings w/25/25 lbs, 1 min each side planks, 30 physio ball bridges and 15 physio ball pikes, 15 decline situps w/10 lbs, 10 decline leg lifts, 12 back extensions w/20 lbs, 10 lat arm raises w/12/12 lbs and 3 min stair master. 60 min weight lifting including squats <2X6 w/65 lbs (warmup), 2X5 w/95 lbs, 1X5 w/115 lbs and 1X5 w/120 lbs>, bent over row <2X10 w/65 lbs, 2X8 w/75 lbs and 1X5 w/80 lbs>, 3X10 shrugs w/95 lbs, 3X10 each single arm chest press from incline bench and 22.5 lbs, 2X16 overhead fwd lunge w/40 lb bar, 1X16 overhead rev lunge w/40 lb bar, 3X16 side lunge w/22.5/22.5 lbs, 3X20 box step ups, 3X10 inner thigh w/100 and 3X10 glute master w/40.
Assessment: Maintained a small deficit all week saving up for a few extra calories this weekend!0 -
Hey gang,
I like myself unconditionally!
Happy weekend! 1 client this morning, then later my family and I are hitting up an "all friends" party. Here we go!
Cardio: biking- 40 min (300 calories)
Strength: NONE
Assessment: Taco Bell last night. Oh and M&M's too.0 -
Happy Saturday, everyone!!
Cardio: Ran the Brazos Bend 100 trail race. I ran the half-marathon distance. 2 hours, 36 minutes. Felt like a good time considering the heat/humidity and mud. Final race of 2015. 5th half I ran this year (8th overall). What a great year of running I had. Already have 2 races set for Jan. 2016!
Food: definitely will be under today.0 -
Late entry for Friday 12/11
I felt like a human today!
Cardio: 35 minutes on the elliptical, slacked slightly from my norm
Strength: Many 1 liter curls of the water bottle
Assessment: Down for the better part of a week due to fever/sinus infection/antibiotics It sucks not feeling well enough to exercise, and sucks even more not enjoying a favorite meal.0 -
Happy Sunday!
Rest day yesterday & today. My daughter came home for the weekend did some shopping & watched a couple of movies.
Friday: gym was crowded couldn't do what I planned on. Did an unplanned impromptu instead. 4x4 double kettlebell split snatch @ 2 x 12 kg.
skipping 5 sets x 1.5 mins. 30 sec rest.
5 reps 2 x 12 kg kettlebell clean, front squat & press EMOTM x 5 mins
3 sets of 10 reps each:
Cable 1 arm 1 leg row with knee drive.
Cable chops
Dumbbell chest press on Swiss ball 2 x 35 lbs
Assessment: calories probably over. Homemade chilli last night, stuffed chicken on Saturday.
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Happy Sunday all,
I still feel like a human being today!
Strength: none other than pulling mass amounts of Christmas stuff out of the attic
Cardio: got in right around 22 miles on the bike today, moderate pace 1300 some calculated calories
Assessment: Being able to eat like a human again is helping, on track
and @Wildflower0071 thanks... feeling much better, and confirmed that so far I have always failed at death!0 -
@ Robert, so glad you're feeling better......haven't had my yearly crap cold or worse yet and I'm dreading it.
Was planning on a gym day but the gym was closed for emergency something or other concerning the building going on next door.......uggghhh
Cardio: Spent 50 minutes running with the dog and a bit of walking in between hills............LOL
Assessment: Scale showed a couple of pounds gain this morning but we partied last night so I'm hoping it's just temporary!!!0 -
robertw486 wrote: »Late entry for Friday 12/11
I felt like a human today!
Cardio: 35 minutes on the elliptical, slacked slightly from my norm
Strength: Many 1 liter curls of the water bottle
Assessment: Down for the better part of a week due to fever/sinus infection/antibiotics It sucks not feeling well enough to exercise, and sucks even more not enjoying a favorite meal.
Glad you're feeling better!
Happy Sunday!
Cardio: 3 mile run, easy/recovery pace. 34 minutes.
Lots of stretching and foam rolling. My quads are SORE from yesterday's race.
Food: didn't track today because it was a planned "eat all the junk I want" day. Back to normal tomorrow.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 4 tonight. Busy this week too. Good thing too since I need the extra cash!
Cardio: run/jog 2 miles (300 calories)
Strength: quads- leg press, squat, leg extension 12,10,8,6 x 4
Assessment: KFC last night.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 -
Missed a few days checking in but stayed on plan with both eating and workouts.
Posting for yesterday, 12/14:
Cardio: T25 Speed 2.0
Strength: Push Circuit 1
So, I'm at that point where my weights are too heavy for my forearms. I'm not gripping tight but I still have trouble. I'm using 15s for bicep curls which is difficult with my forearms but I can do it. But I can't seem to get past using 20s for my squats and lunges because I can't hold weights that are any higher that long. Hmm.
Assessment: Stayed within calories (steak!)0 -
Took yesterday off to finish up wrapping and boxing up cookies etc to get everything that needed to be shipped out the door yesterday morning......phew, I'm glad that's done. Gym day today.
Cardio: Just the stairmaster as part of my circuit.
Strength: 30 min circuit training including 2 sets each of 15 pushups, 20 situps and crunch twists w/20 lbs, 15 good mornings w/25/25 lbs, 15 goblet squats w/25 lbs, 15 decline and hanging leg lifts, 3 min stairmaster intervals. 60 min weight lifting including leg press <15 single leg w/130 lbs and 12 w/180 lbs, 15 dbl leg w/310 lbs, 12 w/400 lbs, 10 w/490 lbs and 8 w/540 lbs>, Squat 2X5 w/65 lbs (warmup), 2X5 w/115 lbs, 1X5 w/125 lbs>, OHP 3X5 w/45 lbs and 2X5 w/50 lbs>, dead lift <1X5 w/115 lbs and 1X5 w/145 lb>, 2X16 side lunges w/25/25 lbs, 2X20 static lunge w/single arm shoulder press w/17.5 lbs and 3X12 alt hand KB swing w/30 lbs.
Assessment: Maintaining my weight and calories so far! One big family party on Saturday and then we leave for CO on Monday!!! Yippee!!
Hope you're all having a great week!!!0 -
Happy Tuesday!
No strength work today.
Circuit 1 5 rounds best time 2:21 mins:
Ladder inverted 7
Push-ups feet on swiss all hands on bosu 10 reps
Squat to row on bosu used 25 lb resistance cable 10 reps
Bosu sprinters 10 reps/side
Circuit 2 not for time:
Ladder lateral bounding with crossover in rung
Ladder River dance
Resistance cable walkout 15 sec hold with lunge rotation 5 reps
Russian twist back on Swiss ball feet on bosu 6 reps
Bosu Ts 10 reps
Swiss ball Leg curls using resistance band 3 x 15
Assessment: beef stew for dinner, Tim Hortons for lunch. Calories on target
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Happy Tuesday!
Took Monday off as a rest day. My quads were still sore from Saturday's race. Food was on target.
Cardio: 3 mile run, easy pace. 34 minutes.
Food: on target.0 -
Tuesday
I miss getting paid to work out!
Strength: Minimal body weight stuff to get warmed up some
Cardio: Half an hour at slightly over 15 calories per minute workload. At my weight, that's work!
Assessment: Playing with finding my true maintenance calories, but overall eating well. Need more tacos!
And @Wildflower0071 - doing much better. Maybe not 100% yet, that week took me down some. But getting there quick... and thanks's for asking.
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Happy Wednesday!
Thanks, @Wildflower0071, for the tip! I've never used straps so I'll have to go get me some of those and try it out.
Posting for yesterday:
Strength: None
Cardio: Turbo Fire-Fire 45 DVD (so fun)
Assessment: Stayed within calories
Today is strength and walking.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. DW's b-day today, so out for dinner later!
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 -
Everyone's being consistent with all the distractions, so thumbs up!!!0
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Happy Hump Day!
@robert glad to hear you're in the mend!
@wildflower congrats on the shoulders!
Krav Maga class.
Strength:
6 x 3 shoulder width pull-ups bodyweight
5 x 5 115 lbs front squat
5 x 5 strict shoulder press bar only 45 lbs. for power
TAbata: Double kettlebell swing 2 x 12 kg
Assessment/ butterfly pork chops & sweet potato for dinner. Calories on track0
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