"TLFC" exercise and accountability support!
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Happy Monday all!
@SnowballsMom805 welcome to the group, my apologies for saying hi late!
@ninerbuff way to go on the FF win & bragging rights!
@luluinca hope you're feeling better soon.
I haven't logged any food nor have I had any workouts since the 24th. I've been busy celebrating with family the past 3 days... I did manage 15 -17k steps each of those days, my personal step goal is 15k/day minimum.
Strength today followed by some skipping & planks:
Barbell Front squat 115 lbs 5 x 3; 125 lbs 6 x3
Parallel grip Pull-ups 5 x 5
Barbell Shoulder press 45 lbs 5x5
Cross pulley pull down 3x10 @ 23 lbs
Cable 1 arm chest press 27 lbs 3x10/side
Cable low pulley chops 27 Lbs 3x10
Skipping 5x2 mins
Trx high plank 3x30 sec/side plank on ball 2x30 sec/side
Assessment: feels good to be back on track food wise today, will enjoy some leftover chicken, roast or fish for dinner.0 -
Hey gang, good to see everyone keeping with it!
I have a short training week and on to New Years Eve party mode!
Late entry for Sunday...
Cardio: none
Strength: 1 hour of fairly tough circuit work, mostly upper body and abs I'm donating this workout to @luluinca ! since she is temporarily out of order and she does a lot of circuit stuff
Today:
Strength: none
Cardio: 95 minutes on the elliptical, ramping up from mid level to some high energy intervals at the end = 1215 machine calculated calories burned
Food assessment: doing well staying in maintenance mode but have WAY too many calories left to eat today. Will try to stuff in some more protein before the night ends. Wish I had a magic nutrition pill, I'm not at all hungry for a person with 1,500 calories left to eat.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 3 tonight. Gotta be my lucky week! I won top prize last night on Fanduel with a $5 entry and a $50 payout on last night's FFL game! Lol, I love FFL and guess I'm getting better at it.
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 -
Thanks everyone............feeling much better this morning and I'm going to get the dog out for a long walk this morning and then back to the gym tomorrow for at least a light workout. Looks like the EmergenC kept it out of my chest so I should be good to go. Still can't believe I got sick the weekend before and the weekend after our vacation.....LOL. I'm so ready to get back to normal.
I didn't gain any weight, may have even lost a couple of pounds but I feel lazy for not working out.....LOL
Have a great week and it sure looks like everyone kept it together over the holidays..............so, good job!!0 -
Got my walk in with the dog. Boy, she really wanted to run after being cooped up at boarding all week last week, but I wasn't quite ready for that. She pushed me though and we got 3 miles in in 45 minutes, pretty good pace for someone with a cold.....LOL
Back to normal tomorrow!!!0 -
Happy Tuesday all!
Conditioning circuit today.
5 rounds of:
1 arm kettlebell snatch 12 kg 3/side
Angled barbell lateral step w/self pass 12.5 lbs 10 reps
Angled barbell lateral step w/high row 12.5 lbs 8 reps/side
Alternating 1 arm kettlebell swing 16 kg 20 reps
1 arm kettlebell clock lunge 12 kg
3 rounds of:
Box jumps 6 risers 5 reps
Kettlebell plank row 2x12 kg 10 reps
1 mile jog
Assessment: calories & macros on track. Chicken & rice for dinner.
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Today was leg day. I did squats and deadlifts and hurted my low back. End of story0
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Happy Tues! Almost 2016! Sorry to hear about your back @BonyCastro . good to hear about a successful day - itworide.
Exercise
For me I did rhythm ride cycling class at the ymca today.
Nutrition
Need to eat more calories
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Happy Tuesday, all!
Monday: rest day.
Tuesday: Cardio: 6 mile run, easy pace with 1 mile tempo. 64 minutes.
Food: on target. Already dropped 3 pounds of holiday bloat.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. Starting to put away some of the Christmas stuff today.
Cardio: bike riding- 60min (500 calories)
Strength: chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6 x 4
Assessment: Taco Bell last night.0 -
Hello Everyone!
I'm the ghost of wildflower, had to change my name, but still the same person.
Strength: Body Beast Bulk Arms
Nutrition: I'm getting good at this, I might even lose the lb I gained before the New Year!
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Since I've been following this thread I'll throw my hat in and join. Howdy all.
Cardio: LOL not today
Strength: Deadlifts- warmed up, worked singles up to a new PR
Bench-warmed up, working sets of 7, 5, 3, 1, 2
Pendlay Row- 3x10
swiss ball situps-3x35
Planks
Assessment: Actually ate decent yesterday. Under my calories for the day and still had 2 pieces of pizza and a grilled turkey & swiss for supper.0 -
Welcome to the group!!!!
Cardio: Managed about 5 minutes hard on the stairmaster............that was about it though.
Strength: 25 min calisthenics warmup including goblet squats, good mornings, physio ball pikes and bridges, elevated leg and side planks, decline situps w/10 lbs, decline leg lifts, back extensions w/20 lbs. 35 min strength training including 2X20 box step ups, 2X12 cable chest press w/23/23, 2X10 cable wood chop w/23 lbs, 2X 16 static lunge w/17.5 shoulder press, 2X16 side lunges w/20/20 lbs, 2X12 alt hand KB swing w/30 lbs, 2X6 assisted pullups and 2X10 assisted dips.
Felt pretty good trying to get back into the groove but took it a little easy on myself because of this cold....ugggghhh. Will probably try some squats and deads Saturday and hope to get back into SL next week.
Assessment: I've been eating a little under but not enough to lose strength. Just have no appetite right now.
Happy HHD!!!!0 -
Happy Hump Day!
Welcome @ovidnine!
Mostly strength work today followed by a light 1 mile treadmill jog.
Barbell Shoulder press 65 lbs 6 x 4
Barbell front squat 115 lbs 5 x 5 (tried 120 lbs but failed)
Shoulder width grip pull-ups 5 x 2 (power)
1 leg Back extension w/ 25 lb plate 3 x 20
1 leg curls on ball 3 x 20
assessment: calories & macros on target. Leftover roast beef & roast potatoes for dinner.0 -
Welcome @ovidnine
And @MJFSH your other name was so fitting to your personality!
I like working out during the day!
Strength: lost count, but a whole lotta upper body in a brief period to warm up.
Cardio: 40 minutes on the elliptical, 4+ calculated miles, 570 calculated calories, non calculated WORK effort!
Food assessment: made some killer beans and rice yesterday, yummy but too low on fats!0 -
Happy Wednesday!
Strength training:
Bench Press: 1x5x65lb, 3x5x77.5lb
OHP: 1x5x45lb, 4x5x50lb
Pendlay Row: 1x5x65lb, 3x5x75lb
Goblet Squat: 5x5x25lb
Food: on target0 -
Happy New Year's Eve everyone!
Cardio: 15 minutes walking on treadmill 3.5-4 mph pace, incline varied between 7-8.
Strength: Squat- warm-ups x10 60%1RM x 7 65% x 5 70%- 3x4
Bench warm-ups x 10 75% x 7, 80% x 5 85% 3x2 (its looking like its time to text my max on my bench again...)
Facepulls 4x10
Standing DB OHP: 2x10, 2x8
Sit-ups: 35, 30 holding 25lb plate (in front, not behind head) 2x35 on swiss ball
Food Assessment: Was doing fine until I decided to finish off the last piece of pie. Ah well, 2 more days of debauched eating and then the food normalizes out again.0 -
Hey gang
I like myself unconditionally!
Happy Thursday and New Year's Eve!!! I'm off all day today due to attending a funeral for a family member then later on our annual family New Year's Eve party! Theme this for this year's dress up...........what else STAR WARS!
It'll be a blast just like every year!
Cardio: riding- 30 minutes (150 calories)
Strength: back- pulldowns, one arm dumbell rows, cable rows, pullovers. 4x12,10,8,6
Assessment: Lamb shank and Mediterranean last night!0 -
Happy New Year's Eve my fit friends!!!! wishing you all happiness, joy and success and best of all there is in 2016!
@robertw486, thank you!!! I miss that name and lost part of me, with it, Internet and lack of privacy sucks tho!
Strength: Bulk Back done! lifted as heavy as I could! needed to get the rage out of me, haha too bad it didn't work!
deadlifted 45 lbs., rowed 110 lbs. with EZ Bar, and did pull over with 40 lbs. dumbbells and I'm still not over this feeling!
Nutrition: I have declared today a care free day for nutrition for me, well, I might as well, don't wanna mess up too early in 2016, so, today is the day.0 -
Happy New Year's Eve, everyone!!
Cardio: 3 mile run, tempo pace. 31 minutes.
Food: on target.
Off to hang with some friends to celebrate the new year!0 -
Happy New Year's everyone!! Keep up the good work in 2016 and we'll all be that much closer to our fitness goals. From what I see, this is a super motivated and energetic group, so I have faith that we'll all be that much closer one year from today!!
Cardio: Still feeling the effects of this cold but did get a 30 min walk in with the dog, not fast, but not slow. Will probably duplicate that tomorrow and then hopefully back to the gym on Saturday.
Assessment: I've been staying about 150-200 calories below my normal maintenance because I just haven't been burning as many calories as I normally do but that should change next week. All in all a successful holiday season food-wise. I enjoyed the treats and some adult beverages but didn't go overboard and compensated where I could. It looks like I'm a pound or two down from Thanksgiving but that might just be because I've been sick.
I don't do resolutions but I do have a few goals for next year. I've set MFP to lose another 5 lbs, I'm hoping to increase the amount of weight I can lift and continue to change my body composition, and I also think I could probably eat a little bit healthier.........LOL. Otherwise, I'm hoping to survive both of our daughters' weddings, one in March and one in September................not very good planning but it is what it is......
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Happy New Years Eve!
Circuit 1 4 sets:
Ladder inverted 7
25 lb resistance band 1 leg & 1 arm row w/hip flexion 10 reps/side
25 lb resistance band 1 arm chest press w/step 10 reps/side
Bosu lateral step w/lat arm raise 8 lb. dumbbell 6 reps/side
Circuit 2 2 reps:
Ladder 1 leg lateral step crossover in rung 1 leg lateral step out
Bosu T 10 reps
EZ bar walking lunge 60 lbs 40 steps
Cone figure 8 10 reps
2 sets of:
Donkey kick 10 lb dumbbell 20 reps/side
Fire hydrant 10 lb dumbbell 20 reps/side
Assessment: cabbage rolls for dinner & 2 glasses of wine...definitely well within calories0 -
Hey gang,
I like myself unconditionally!
Happy New Year!! New year, new aspirations and another great start to improve and better physically and mentally. I look forward to meeting new people and working on creating get inspiration to those that want to take the ride with me!!!
2 clients this morning and getting my own workout in.
Cardio: bike- 60 minutes (500 calories)
Strength: Stronglifts
Assessment: Party to the max. Now onto getting back to routine!0 -
Happy New Year!!
Cardio: 2 runs today. 2 mile run with some friends this morning to motivate them, very easy pace. Later, 4 mile on treadmill, easy pace.
Food: on target.0 -
Wishing 2016 will be the year all your dreams become reality!
Strength: Body Beast, Bulk Shoulders done! I can hear my shoulders screaming still!
Cardio: Zumba Activate, 55 minutes of fun cardio in the book.
Nutrition: This girl, not only can workout like a beast, she could eat like one too! Wow! And didn't even get in a carb coma either! Well, that was so 2015!
2016 has been spotlessly clean so far. 0 -
Nice to see so many of us out and about doing our thing on Day 1 of the New Year!!!!
Cardio: Put in a fast paced 3.58 mile walk with the dog this morning then went to a movie and a pizza lunch.....LOL
Have a great weekend everyone!!!!0 -
Happy 2016 all!
Congrats on getting active today! Not me though, just had a lazy day at home! Managed 18k+ steps, nothing else.
Assessment: meatballs & salad for dinner. Protein far too low, might get some Greek yogurt later if I'm hungry.0 -
Cardio: Walked a mile outside this morning (27 minutes), and another 16 minutes walking in place inside tonight. 178 calories burned.
Strength: nothing today
Assessment: Stayed under my calorie goal, drank plenty of water. Feeling good.0 -
Glad to see a good showing on the 1st. And good to see you in here @64crayons !
My late entry for the 1st, Friday
I like New Years Eve parties, except cleaning up!
Strength: None
Cardio: 40 minutes on the elliptical, 4.35 calculated miles, 615 calculated calories. Making the time count!
Assessment: Didn't figure out the total damage for the party, but lower than expected. Easy to work it off regardless!0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Almost back to normal now! Just taking down Christmas stuff and the lights, then later it's my cousin's B day party today.
Cardio: biking- 60 min (500 calories)
Strength: NONE
Assessment: Leftovers!0
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