"TLFC" exercise and accountability support!
Replies
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Hey All,
Feeling good today, even with a slight cold.
Cardio: None
Strength:
531 Cycle 6, week 2
OHP
BBx7
65x5
80x5
95x3
110x3
125x3
140x5 (3+) <-happy with this
140x3
140x3
95x10
BBB Bench <-switched to 5x5 at 80%
135x5
185x5
225x5x5
Pullups
BWx7x5
Assessment: Switched it up this week for bbb to 5x5 at 80% training max instead of 5x10 at 55%. Figured it might help a bit since I'm up to maintenance calories the next couple weeks.
Session felt good although I was a bit disappointed I only got 5 at 140 instead of the 6 reps I got a few weeks ago.
Feels great eating at maintenance!0 -
Happy Monday!
@ninerbuff best wishes on winning the FF pot!
@piperdown44 awesome job on the OHP, impressive! I dream of hitting 75 lbs!
Going to my Krav Maga class tonight. May hit the gym immediately afterwards if I'm still wired maybe do some bodyweight/light resistance circuit style workout. No strength work today, will save that for tomorrow.
Assessment: calories on track. Not sure what I'm having for dinner yet.0 -
Happy Monday!
@ninerbuff best wishes on winning the FF pot!
@piperdown44 awesome job on the OHP, impressive! I dream of hitting 75 lbs!
Going to my Krav Maga class tonight. May hit the gym immediately afterwards if I'm still wired maybe do some bodyweight/light resistance circuit style workout. No strength work today, will save that for tomorrow.
Assessment: calories on track. Not sure what I'm having for dinner yet.
Thanks!
Long slow road to get to this point. Most of the gains I've seen have been neuromuscular adaptations since I was on a calorie deficit from summer to this point.
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Let's see.....
Cardio: none
Strength:
DL
135x5
145x5
175x3
205x3
230x3
260x6 (3+)
260x3
260x3
225x5
Squats
205x5x5
Assessment:
Longer session than normal just because I needed a bit more rest times between sets of the squats.
So far, while it's quite a bit more difficult, I'm liking the 5x5 at 80%.
Need to reassess maintenance calories. Initial water weight gain, then it stabilized, now it's dropping a bit. I'll give it 2 more days and see where I'm at. If I drop weight then I'll need to up it a bit more.0 -
Thanks! I need some help at RB, but my WR's are first class: Antonin Brown, AJ Green, Brandin Cooks and Jarvis Landry.Happy Monday!
@ninerbuff best wishes on winning the FF pot!
@piperdown44 awesome job on the OHP, impressive! I dream of hitting 75 lbs!
Going to my Krav Maga class tonight. May hit the gym immediately afterwards if I'm still wired maybe do some bodyweight/light resistance circuit style workout. No strength work today, will save that for tomorrow.
Assessment: calories on track. Not sure what I'm having for dinner yet.
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Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 3 tonight. Going to mall to get some presents with my DW.
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: Panda Express last night.0 -
Happy Tuesday!
Last night finished my Krav Maga class, was still on an adrenaline high, hit the gym & completed 4 rounds not for time:
Ladder inverted 7
Inverted rows 10 reps
Push-ups on the swiss ball 1 leg off ground 10 reps
Ez bar lunges 25 steps @ 60 lbs
25 lb resistance band low chops 10/side
Let's say I slept well last night & woke up a bit stiff.
No cardio today except for a long walk. Weather was so nice out, 9 degrees C.
Strength:
Front squat 115 lbs 5 x 6
Parallel grip pull-ups 5 x 5
Shoulder press (power) bar only
3 sets of:
Cable rear delt fly on Swiss ball 10 reps/side
Lateral & 45 degree dumbbell raise 8 lbs
10 reps
Cable sit up & pallof hold 10 secs 5 reps
2 sets of cable shoulder external rotation
Assessment; macros on track, about 300 calories over. Walmart chicken & potato wedges for dinner.0 -
My late entry for Tuesday. Great job everyone!
I couldn't take the week off like I convinced myself I might!
Strength: Minimal upper body stuff. Need to get things set up better for serious work!
Cardio: 35 minutes on the elliptical, with some high output intervals at the end
Assessment: Still playing with finding my maintenance calories, doing good on upping protein intake
Cool down lyrical thought of the day:
And to D.B. Cooper and the money he took
You can look for answers but that ain't fun
Now get in the pit and try to love someone!0 -
Happy Wednesday, everyone!
Took Monday as a rest day, skipped my run Tuesday due to helping a friend with her computer.
Strength training:
Bench Press: 1x5x65lb, 4x5x75lb
OHP: 1x5x45lb, 4x5x50lb
Pendlay Row: 1x5x65lb, 2x5x70lb, 2x5x75lb
Goblet Squats: 5x5x25lb
Food: not really tracking this week. Trying to stay around maintenance while I enjoy some holiday favorites.0 -
robertw486 wrote: »
Cool down lyrical thought of the day:
And to D.B. Cooper and the money he took
You can look for answers but that ain't fun
Now get in the pit and try to love someone!
Kid Rock for the win!
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Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. Gonna ride bikes with my DD today later.
Cardio: bike riding- 60min (500 calories)
Strength: chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6 x 4
Assessment: Hamburger helper.0 -
Afternoon folk.
Cardio: none
Strength:
531 Cycle 6, week 2
Bench
BBx10
115x5
140x5
170x3
195x3
225x3
250x5 (3+) <--think Monday's BBB bench at 225 5x5 impacted this today
250x3
250x3
205x6
OHP
65x5
85x5
125x5x5
Machine rows
120x5x10 <-60 secs rest between sets
Assessment: So, I think the BBB from Monday's bench impacted my 3+ set today. Normally I'd have had Wed off and done this on Thursday but with the compressed week had to remove the Wed rest day.
Otherwise, lifting went well today.....especially now that I'm at 2800 cals. Weight seems to be holding steady but I'll keep checking. I'll hold these cals for another 12 days and then move into a small surplus for 10 weeks.
On a plus note my minor cold is going away!0 -
Happy Hump Day all!
No strength work today just some circuit conditioning.
Sprints 20 m 12x
Circuit #1 5 sets:
Box jumps 5 reps
Skipping 100 reps
Dumbbell plank row 10 reps 25 lbs
Med ball slams 10 reps 15 lbs
Cone drill "M"
Circuit #2 2 sets:
4 cone drill Carioca, forward/backward sprint
1 arm med ball toss 10 reps/side
1 leg Box stepup w/hip flexion to reverse lunge holding 1 25 lb dumbbell 16 reps/side
Skipping 4 x 1 min 30 sec rest
Assessment: Calories probably on track, not finished updating yet. Pizza for dinner.0 -
Hey gang
I like myself unconditionally!
Happy Thursday and Christmas Eve!!! Got a couple of clients and just going to get my workout in. Later need to just order some food for my family's Xmas at my sister's tonight. Here we go!
Cardio: riding- 30 minutes (150 calories)
Strength: back- pulldowns, one arm dumbell rows, cable rows, pullovers. 4x12,10,8,6
Assessment: Thai last night.0 -
Merry Christmas Eve!
@ninerbuff clients today, they must be very dedicated! Hope you enjoyed dinner with the family.
Strength today followed by a conditioning circuit.
Shoulder width pull-ups 60 lbs. 5 x 3; 1 x 2 +1
Bb shoulder press 5 x 6 60 lbs
Bb front squat (power) 5 x 5 85 lbs.
Circuit 3 sets:
Double kettlebell clean 5 reps 2 x 12 kg
Double kettlebell curtesy squat 10 reps 2 x 12 kg
Single leg curls on ball 15 reps/side
Double kettlebell chest press on ball 10 reps 2 x 12 kg
Side plank on ball 30 sec/side
Double kettlebell swing 15 reps 2 x 15 reps
Dinner: KFC chicken, didn't enjoy it, way too greasy for my liking imo. I made a kale salad on the side to go with it & consumed a few too many glasses of wine.0 -
Merry Christmas all!!
Will be sporadic on here due to traveling.
Keep rocking the workouts!0 -
Hey gang,
I like myself unconditionally!
MERRY CHRISTMAS! Only thing I'm doing today is getting in a quick ride to just burn a few calories and then off to 2 family Christmas parties! Have a great day you guys!!
Cardio: bike- 60 minutes (500 calories)
Strength: NONE
Assessment: Ate a lot yesterday, but expected.0 -
Merry Christmas, everyone!
Forgot to log yesterday's workout:
Thursday: 6 mile run, mix of easy pace and intervals. 69 minutes.
Friday: Strength Training:
Bench Press: 1x5x65lb, 4x5x75lb
OHP: 1x5x45lb, 4x5x50lb
Pendlay Row: 1x5x65lb, 2x5x70lb, 3x5x75lb
Good Mornings: 3x5x25lb, 2x5x35lb
Food: not tracking, but I'm sure I'm over.0 -
Hi I'm new here. Yesterday 12/25 I did 1 hr of Zumba cardio
Cardio: 1 hr Zumba cardio
Strength: NONE
Assessment: Ate way too much caramel popcorn. Overall ate approx 1200 cals today.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Christmas was great as usual and my family got everything they asked for Christmas (though I'm still waiting on that 911 Porche). Just doing some relaxing and a little ride with my DD today with her new bike!
Cardio: biking- 40 min (300 calories)
Strength: NONE
Assessment: What else................Christmas food!0 -
Welcome! Great group of some knowledgeable people and you can ask me questions (I'm a Certified Personal/Group fitness trainer) if you need some help!SnowballsMom805 wrote: »Hi I'm new here. Yesterday 12/25 I did 1 hr of Zumba cardio
Cardio: 1 hr Zumba cardio
Strength: NONE
Assessment: Ate way too much caramel popcorn. Overall ate approx 1200 cals today.
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Welcome @SnowballsMom805 - it's a great little group!
@ninerbuff I'm seeing that newly acquired bike show up more and more!
And great job to everyone that didn't slack off even on Christmas!
I like ham and pie almost unconditionally!
Strength: Lazy, none!
Cardio: 18 some miles on the bike, 15+ MPH average with traffic to deal with. Approx 1000 calories.
Assessment: My goal was to not die from bloating yesterday, and I reached that goal. Actual damage was only about 500 calories over maintenance!0 -
Happy Saturday, all!
Welcome, @SnowballsMom805
Cardio: 6.5 mile run, easy pace. First time running along Buffalo Bayou Park in my area. Very nice.
Food: my last day of not tracking. May not have been over, but was definitely unhealthy!
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Back from CO this morning and have one more family party tomorrow before getting back to normal around here. I needed the break and did a lot of walking and a couple of hikes along the river in Golden. Boy was it cold though and we even had a white Christmas last night. It was really beautiful and a perfect ending to a great trip.
I received a Fitbit HR from my husband for Christmas and am wondering if anyone here can tell me where to go here to figure out how to link it to MFP.
Hope you all had a wonderful Christmas.0 -
Back from CO this morning and have one more family party tomorrow before getting back to normal around here. I needed the break and did a lot of walking and a couple of hikes along the river in Golden. Boy was it cold though and we even had a white Christmas last night. It was really beautiful and a perfect ending to a great trip.
I received a Fitbit HR from my husband for Christmas and am wondering if anyone here can tell me where to go here to figure out how to link it to MFP.
Hope you all had a wonderful Christmas.
I believe here at MFP, there's a place to add apps. I did the reverse for MapMyFitness...its website allowed me to sync. Don't know if FitBit has a website for tracking, etc.
Here at MFP, on the home page, go to the Apps section. You should see all kinds of apps, including one for FitBit Tracker. Should be able to add it that way.0 -
Happy Sunday, all!
Cardio: 10 mile run, mostly easy with one mile at tempo pace. Felt good today.
Food: back on track today. And my stomach thanks me, lol!0 -
brandiuntz wrote: »Back from CO this morning and have one more family party tomorrow before getting back to normal around here. I needed the break and did a lot of walking and a couple of hikes along the river in Golden. Boy was it cold though and we even had a white Christmas last night. It was really beautiful and a perfect ending to a great trip.
I received a Fitbit HR from my husband for Christmas and am wondering if anyone here can tell me where to go here to figure out how to link it to MFP.
Hope you all had a wonderful Christmas.
I believe here at MFP, there's a place to add apps. I did the reverse for MapMyFitness...its website allowed me to sync. Don't know if FitBit has a website for tracking, etc.
Here at MFP, on the home page, go to the Apps section. You should see all kinds of apps, including one for FitBit Tracker. Should be able to add it that way.
Thanks Brandi, I found the fitbit group here and there was lots of syncing info so I managed to get it done.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 4 tonight. What a great Christmas and also a great weekend!!! I won 1st place in 2 leagues and 2nd on the MFP league, but more importantly I won $800.00 and bragging rights for another year!!!!! I love Fantasy Football!
Cardio: treadmill- 2.5 miles (300 calories)
Strength: quads- leg press, squat, leg extension 12,10,8,6 x 4
Assessment: Didn't care..............at half a large pizza cause I rock!0 -
Sick again!!!!! Uggghhh, this time I came home from CO with a cold, not too bad though. Won't make it back to the gym for a couple of days though. I don't feel that great and I also don't like to spread the germs around if I can help it.....
Have a great week everyone!!0 -
Get better soon girl!Sick again!!!!! Uggghhh, this time I came home from CO with a cold, not too bad though. Won't make it back to the gym for a couple of days though. I don't feel that great and I also don't like to spread the germs around if I can help it.....
Have a great week everyone!!
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