"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 48,695 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! Bootcamp training this morning one client this evening then new TKO session starting this week!!!

    Cardio: run/jog 2 miles (300 calories)

    Strength: quads- leg press, squat, leg extension 2x25

    Assessment: Just stayed home and watched the games yesterday on TV.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Monday!!!

    Skipped softball on Sunday...felt lazy.

    Strength Training:

    Squats: 1x20 (no weight)

    Bench Press: 5x5x85lb

    Pendlay Row: 5x5x80lb

    Plank: 1x60sec

    Scissor Kicks: 1x20


    Food: on target
  • ninerbuff
    ninerbuff Posts: 48,695 Member
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    I like myself unconditionally!

    Happy Tuesday! 1 client this morning and 2 tonight. Hamstring and shoulders today!!!

    Cardio: jog/walk 2 miles (300 calories)

    Strength: hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 4x20

    Assessment: Okay yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Tuesday!!!

    (ok...got to give this new forum format a try. Not yet impressed)

    Cardio: 4 mile run. 43 minutes. 10:44/mile pace


    Food: Adjusted calories down slightly. Feel like I'm still overeating slightly. Weight has sat 168-170lb, which is too high. Got to get it back down. We'll see how this goes. On the new target tonight!
  • ninerbuff
    ninerbuff Posts: 48,695 Member
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    GIANT WIN!!!! Doing the happy dance burns calories!!!!
  • tsimblist
    tsimblist Posts: 206 Member
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    Happy Humpday! Stationary cycle yesterday for 692 calories.

    Cardio: Walked laps between sets.

    Strength: Bench Recovery day (873 calories). Barbell Hip Thrusts, Roman Chair Sit-ups, Squats, Bench Press, Straight legged deadlifts. Logged at: jefit.com/members/user-logs/log/?xid=1655018&dd=2014-10-08

    Assessment: Had some grapes and a chocolate mini doughnut over plan for yesterday. Today is planned out and on track so far.
  • tsimblist
    tsimblist Posts: 206 Member
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    ninerbuff wrote: »
    GIANT WIN!!!! Doing the happy dance burns calories!!!!

    Are you referring to the new forum update?
  • BetterKimmer
    BetterKimmer Posts: 178 Member
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    This is my first time joining in the fun. Sweet. I actually am heading to the gym in while, but thought I would give this a try from yesterday info. Mine may sound weird since I follow Jim Stoppani's workout principles from his Shortcut to Shred program; 1 min of plyos/cardio between each set of lifting, then regular cardio.

    Cardio - 1500m row/5.5min (warm up), 4 minute bench set up w/jump, 3 minutes each of jumping squats, side to side jumps, jumping jacks with 10lbs ball raise, 35lbs kettleball swings (all between sets), HIITs on stairmaster 20 minutes

    Strength - 4 sets barbell bench press, 3 sets incline dumb bell press, 3 sets cable fly, 3 sets on seated fly machine, 3 sets incline fly.

    Nutrition - Pretty good all day, until cheez-its found their way into my cottage cheese. (forgot to log. Or maybe didn't want to. :p ) but the 200g of protein I am happy with. Water, ok, but could have done more.

    Ok, Go!
  • BetterKimmer
    BetterKimmer Posts: 178 Member
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    BetterKimmer wrote: »
    4 minute bench set up w/jump
    Ok, Go!

    Step ups with jump**

  • ninerbuff
    ninerbuff Posts: 48,695 Member
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    tsimblist wrote: »
    ninerbuff wrote: »
    GIANT WIN!!!! Doing the happy dance burns calories!!!!

    Are you referring to the new forum update?
    Sorry SF GIANTS WIN!!!!!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Congrats to your Giants, niner!

    Forum update...definitely needs some work. Figured out how to bookmark this thread, at least. They need to fix the size/resolution/font. Way too narrow on a desktop monitor.

    Wednesday:

    Worked late, so no exercise. Argh.

    Food: a little over.
  • singingflutelady
    singingflutelady Posts: 8,736 Member
    edited October 2014
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    Food: good 160 g of protein :)
    Cardio: 1 hour Group Blast (high intensity step aerobics)

    Strength: Phase 3, week 4, upper B of Nia Shanks' Muscle sculpting program

    OHP 55 lbs 3x5 4x4 supersetted with
    neutral grip pull downs 120 lbs 3x8, 2x7, 1x5 1x3 (I suck at OHP)

    1 arm db bench press 35 lbs 5x8, 1x5 supersetted with
    1 arm db bent over rows 60 lbs 5x9, 1x5

    BP: (warmed up a few sets) 85 lbs 3x8

    Triset:

    curls 20 lbsdbs 3x13
    cable rope pushdowns 55lbs 3x13
    cable upright rows 75lbs 3 x13

    Other: 1 hour vinyasa yoga class


    1 workout left in this program :) woohoo


  • ninerbuff
    ninerbuff Posts: 48,695 Member
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    brandiuntz wrote: »
    Congrats to your Giants, niner!

    Forum update...definitely needs some work. Figured out how to bookmark this thread, at least. They need to fix the size/resolution/font. Way too narrow on a desktop monitor.

    Wednesday:

    Worked late, so no exercise. Argh.

    Food: a little over.
    There's a "star" near the top of the page on the right. That should bookmark it for you.

  • tsimblist
    tsimblist Posts: 206 Member
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    Happy Thursday! Looks like it will be another busy day at the office.

    Cardio: 7.41 mile jog/run (1026 cal).

    Strength: Not today.

    Assessment: Nutrition calories went over plan yesterday due to an English muffin slathered with Nutella (320 calories). I have adjusted today's plan to compensate for that.
  • ninerbuff
    ninerbuff Posts: 48,695 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday! 1 client this morning and then 2 this evening. DD is off from school the rest of the week!

    Cardio: stepmill- level 9 (400 calories)

    Strength: back- pullups, bent over rows, seated cable rows, pullovers. 4x20

    Assessment: Too lazy to cook last night so had Taco Bell instead.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Thursday!!

    Cardio: 4 mile run. Easy pace. 10:51/mile


    Food: on target.
  • BetterKimmer
    BetterKimmer Posts: 178 Member
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    Hi again! I reached my goal weight in August and suddenly realized what I thought was a good goal weight (and it was, for needing to lose 75lbs) is 15-20lbs off from what I really want for the new fitness level in my life. I hope this forum is a new tool for me to play with to reach my new goal.

    Here's today. And it hurt. In a good way. :p

    Strength - Barbell Squats, 4 sets of 12 reps @ 95-155lbs, 5 super sets of walking lunges, 20 each leg w/leg press @ 180-270lbs(PR!), 5 super super set of barbell sumo squats @ 60lbs, body weight pulse squat 30 rep, curtsy lunges 10 each leg, stiff leg dead lift @ 110lbs.

    Cardio - 20 min on Stairmaster switching between minutes for 10 min at level 6, 10 minutes at level 8 doing double steps

    Nutrition - Hit over 200g on the proteins again :D and fair on carbs. Coulda left the mayo out of the tuna, but, eh.

    I wish I knew about this forum before. The last couple of week or more, have been bad with the nutrition. I could have used a finger wag to get me on my way earlier.

    Night everyone!

  • tsimblist
    tsimblist Posts: 206 Member
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    TGIF!

    Cardio: Walked laps between sets.

    Strength: Overhead Intensity day (942 calories). Squats, Overhead Press, Hang Snatch, Weighted Dips, Hanging Knee Raises, Pull-ups. Logged at: http://www.jefit.com/members/user-logs/log/?xid=1655018&dd=2014-10-10

    Assessment: Nutrition back on track and planned out for today. Scale has recovered from last weekend just in time for this weekend.
  • ninerbuff
    ninerbuff Posts: 48,695 Member
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    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! No clients this morning then TKO tonight. Upgraded my Directv to more available recording times (5 shows at once) and a larger memory.

    Cardio: jog/walk- 3 mi 400 calories

    Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 4x20

    Assessment: Ribs and rice last night.
  • ninerbuff
    ninerbuff Posts: 48,695 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client then strength class. Game one of the NLCS tonight! Go GIANTS!!!

    Cardio: NONE

    Strength: NONE

    Assessment: Overdid it a little yesterday, so up a little.

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