"TLFC" exercise and accountability support!

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  • llUndecidedll
    llUndecidedll Posts: 724 Member
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    10/17

    Cardio:
    -Walked .78 miles (warm-up and cool down), jogged 4.12 miles at 3.3 mph on treadmill. Kept incline between 2-3%. Burned 629 calories.
    -Pedaled 1.04 miles for 13 min on elliptical. 5/20 resistance. Burned 140 calories.

    Strength: completed week 1, day 2 and day 3 of SL 5x5. So I'm on track for Monday.

    Assessment: I went over my calories but due to exercise calories, I was under. I hit all my macros and drunk 9 cups of water. I felt good after exercising.
  • tsimblist
    tsimblist Posts: 206 Member
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    Happy Weekend!

    Cardio: 5K race with new PR of 24:02 (487 calories). Mowed lawn afterwards for another 747 calories.

    Strength: none

    Assessment: Nutrition on track yesterday. Good so far today. But dinner this evening will be at my 40th high school class reunion. I have about 1000 calories left in the budget, might not be enough.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Saturday!!

    Cardio: Ran the Toughest 10k - Galveston Causeway race today (2nd in a 3 race series). New PR of 1:07:43.9.

    Food: on target.
  • tsimblist
    tsimblist Posts: 206 Member
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    Happy Monday!

    Cardio: Walked laps between sets.

    Strength: Overhead Volume day (922 calories). Squats, Overhead Press, Deadlifts, Weighted Dips, Weighted Chin-ups. Logged at: http://www.jefit.com/members/user-logs/log/?xid=1655018&dd=2014-10-20

    Assessment: Reunion dinner on Saturday turned out to be a reasonable meal. Sunday evening was a big dinner at home with two of my kids and their families. Scale was up 5 lbs this morning. Mostly water weight I expect.
  • tsimblist
    tsimblist Posts: 206 Member
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    brandiuntz wrote: »
    ...
    Ran the Toughest 10k - Galveston Causeway race today (2nd in a 3 race series). New PR of 1:07:43.9
    ...

    Congratulations on your PR!
  • ninerbuff
    ninerbuff Posts: 48,671 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! Bootcamp training this morning demo this evening then TKO tonight.

    Cardio: run/jog 2 miles (300 calories)

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

    Assessment: When it rains it pours. None of my fantasy teams won, the 9ers got hammered and this weekend was crappy because I was stuck in a hotel for 2 days with a crappy gym.
  • sjaplo
    sjaplo Posts: 974 Member
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    Hey all - is catching up allowed?

    Sat

    Cardio: none

    Strength: NROL Hypertrophy 2B - 6 X 3 reps heavy (for me)
    Deadlift 5 X 140lbs and 1 X 145lbs (PB)
    Superset - Dynamic lunge 6 X 110lbs (PB), Step up 6 X 86lbs (2 X 43 Dbells)
    Reverse crunch 45 deg angle - 3 X 12

    Sun

    Cardio: Walk 2.11 miles 21:21

    Strength: None


    Mon

    Cardio: Tempo t-mill run - 2.16 miles 18:42 - 8:38 pace

    Assessment: Wanted to do 25 min, but something interupted. I on the otherhand did win my fantasy match - by 2 pts! However both the Saints and the Seahawks lost.

    Feeling trim today!
  • BetterKimmer
    BetterKimmer Posts: 178 Member
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    Good evening all!
    Was out for the weekend. Saturday was rest day, Sunday attended a boot camp in the AM.
    But today...

    Cardio: Walk 5 min warm up, Stairmaster 10 min hitting every other step, walking 15% incline @ 3mph 20 min 300+ calories

    Strength: Squats 5x10 @ 95-135lbs (sore knee from boot camp made these hard). Stationary lunges @ 60lbs, leg extensions @ 30lbs, leg curl @ 35lbs - all single leg done 3x28 per leg

    Assessment: Damn football, martinis and popcorn messed with my macros this weekend. Or was that my fault? :p Hitting my protein and calorie goal today is making me feel better though. Feels like it will be a good week.

    And, thanks @ninerbuff !! That's a pr for me! Now I need to work on the squats.
  • ninerbuff
    ninerbuff Posts: 48,671 Member
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    Welcome sjaplo!!
  • ninerbuff
    ninerbuff Posts: 48,671 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 1 client this morning and 2 tonight. Yeah baby, game 1 of the WS tonight!!! GO GIANTS!!!

    Cardio: jog/walk 2 mile (300 calories)

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

    Assessment: Did really well yesterday.
  • tsimblist
    tsimblist Posts: 206 Member
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    Happy Tuesday!

    Cardio: Jogged 7.43 miles (1152 calories).

    Strength: not today

    Assessment: Nutrition on track yesterday and planned out for today.
  • sjaplo
    sjaplo Posts: 974 Member
    edited October 2014
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    Morning!

    Cardio: none

    Strength: NROL Hypertrophy 2C - intermediate wt 5 sets, 6 reps

    Supersets of Close grip chin ups 5 X 6 and Barbell shoulder press 70lbs 5 X 6.
    I exercise at home so I substitute wide grip pull ups for the wide grip lat pull down so - superset of wide grip pull ups 5 X 6 and dumbell check press 28lbs (EA so 56lbs) 5 X 6.
    No time for the towel biceps curl or the upper boby russian twist this am :'(

    Assessment: Dominoes thin crust for dinner last night, 1/2 a med with lots of meat. So a little bloated (2lbs) today. Should be back to 175lbs after my run tomorrow. Recently adjusted my intake downwards to 2250 cal a day from 2300 - but the weather hasn't been cooperating as far as biking so I'll have to watch to make sure I keep losing. Fall is always my downfall.

    cheers!
  • ninerbuff
    ninerbuff Posts: 48,671 Member
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    sjaplo wrote: »
    Morning!

    Cardio: none

    Strength: NROL Hypertrophy 2C - intermediate wt 5 sets, 6 reps

    Supersets of Close grip chin ups 5 X 6 and Barbell shoulder press 70lbs 5 X 6.
    I exercise at home so I substitute wide grip pull ups for the wide grip lat pull down so - superset of wide grip pull ups 5 X 6 and dumbell check press 28lbs (EA so 56lbs) 5 X 6.
    No time for the towel biceps curl or the upper boby russian twist this am :'(

    Assessment: Dominoes thin crust for dinner last night, 1/2 a med with lots of meat. So a little bloated (2lbs) today. Should be back to 175lbs after my run tomorrow. Recently adjusted my intake downwards to 2250 cal a day from 2300 - but the weather hasn't been cooperating as far as biking so I'll have to watch to make sure I keep losing. Fall is always my downfall.

    cheers!
    Hmmm. Usually hypertrophy is between 8-12 reps. I need to check this out since practically every organization in certified fitness doesn't disagree on the rep ranges for strength, hypertrophy and endurance.

  • tsimblist
    tsimblist Posts: 206 Member
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    Happy Humpday!

    Cardio: Walked laps between sets.

    Strength: Bench Recovery day (865 calories). Barbell Hip Thrust, Roman Chair Sit-ups, Squats, Bench Press, Straight legged deadlifts. Logged at http://www.jefit.com/members/user-logs/log/?xid=1655018&dd=2014-10-22

    Assessment: Nutrition on plan for yesterday and planned out for today. Scale still hasn't recovered from this past weekend.
  • ninerbuff
    ninerbuff Posts: 48,671 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! No clients this morning, then strength and TKO tonight. Great way to start off the WS!!! GO GIANTS!!!!

    Cardio: run/jog- 2 miles (400 calories)

    Strength: chest- incline bench, Hammer bench, dips, seated flyes. 4x20

    Assessment: Good day yesterday.
  • BetterKimmer
    BetterKimmer Posts: 178 Member
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    [/quote]Hmmm. Usually hypertrophy is between 8-12 reps. I need to check this out since practically every organization in certified fitness doesn't disagree on the rep ranges for strength, hypertrophy and endurance.

    [/quote]

    @ninerbuff

    I have been hearing about hypertrophy training and found this on bodybuilder.com. http://www.bodybuilding.com/fun/hst1.htm Thinking of giving it a go next couple of weeks. It's new info to me, but I think I have the general concept. Interested to hear any feed back or quick tip if there is something I should know regarding it. It seems straightforward though.

  • tsimblist
    tsimblist Posts: 206 Member
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    BetterKimmer wrote: »
    ...

    @ninerbuff

    ...

    Interested to hear any feed back or quick tip if there is something I should know regarding it. It seems straightforward though.

    I am interested on your feedback too. I ran across it recently and was trying to decide whether to abandon my current regimen in order to try it. Haven't worked up the courage to give it a go yet. See also: http://hypertrophyspecific.com/hst_index.html
  • BetterKimmer
    BetterKimmer Posts: 178 Member
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    @tsimblist Actually, that's the same article. :)
  • tsimblist
    tsimblist Posts: 206 Member
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    BetterKimmer wrote: »
    @tsimblist Actually, that's the same article. :)

    Yep, that site is "The Home of HST". It has an articles tab with even more info to wade through too.

    Here is my most recent distraction: http://suppversity.blogspot.com/2014/10/stretch-shortening-cycle-exercise.html
    That article starts with the word "sarcopenia" which is my main fitness motivation.
  • ninerbuff
    ninerbuff Posts: 48,671 Member
    edited October 2014
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    BetterKimmer wrote: »
    I have been hearing about hypertrophy training and found this on bodybuilder.com. http://www.bodybuilding.com/fun/hst1.htm Thinking of giving it a go next couple of weeks. It's new info to me, but I think I have the general concept. Interested to hear any feed back or quick tip if there is something I should know regarding it. It seems straightforward though.
    There's lots of approaches, but from my experience with training myself and clients (I started out at 126lbs at 19 at about 5'6"), I've seen the better results from progressive overload with high volume (about 16 sets per body part). That translates to about 4 exercises comprised of 4 sets with rep range from 6-12 reps.
    There are deload weeks and even weeks of supersets and high reps, but the main stay
    will be around 16 sets per body part with medium rep ranges.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png

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