"TLFC" exercise and accountability support!
Replies
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Welcome MJFS and 65crayons! 64crayons is my chosen "Adopt a noob" for 2016.0
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Welcome MJFS and 65crayons! 64crayons is my chosen "Adopt a noob" for 2016.
Thanks, @ninerbuff
Hi, @robertw486 and everyone else. Glad to be here.
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Check out this thread to see if you can improve your logging and goals
http://community.myfitnesspal.com/en/discussion/10305529/new-years-resolution-have-a-plan-of-action-to-succeed?new=10 -
Welcome to the group 64 Crayons!
Finally got in a good workout as I'm over the cold.........yippee!!! I lowered the weights a bit on my lifts because I haven't done any lifting for a couple of weeks but felt good and I'm sure I'll be back up to normal in a week or two.
Cardio: Just what's included below about 6 mins stairmaster and 5 mins elliptical. I'm not much interested in gym cardio, but my goal this year is to walk/run more with my dog!
Strength: 40 minutes circuit training including 2 sets each of 10 pushups, 12 goblet squats w/25 lbs, 15 good mornings w/40 lbs, 20 physio ball pikes and bridges, 2 min elevated leg plank, decline bench situps w/10 lbs, decline bench leg lifts and 3 min stairmaster. 65 min weight lifting including leg press <single leg warmup 10@ 130 lbs and 8@ 180 lbs, dbl leg 12@ 310 lbs, 10@ 400 lbs and 8@ 490 lbs>, OHP 4X5 w/45 lbs and 1X5 w/50 lbs, squats <2X6 w/65 lbs, 2X5 w/95 lbs and 2X5 w/115 lbs>, deadlifts <2X5 w/115 lbs and 1X5 w125 lbs>, 2X20 box step ups, 2X16 side lunges w/20/20 lbs and 3X10 inner thigh w/90 lbs. 5 min elliptical.
Assessment: Will be adding calories back in this week since I'm back to my normal exercise routine but the past couple of weeks went well and I did a good job of just maintaining over the holidays. I'm reset my ticker to lose another 5 lbs but I'm in no hurry so just a slight deficit should do the trick.0 -
Happy 2016! The gym was already showing around some fresh faces this morning. I hope it works out for them.
Cardio: 1 mile @ ~9:30/mile pace + 6 minutes of walking.
Strength:
Squat- 10,10, 8, 5, 5, 2, 2
Bench- 10, 8, 6, 4, 3, 1, 1
Standing DB Shoulder Press- 10, 8, 8
T bar row- 5, 10, 10
WG Lat Pull down- 3x10
Pullups- 9, 8, 7
Assessment- Yesterday was our last "PIG OUT" day and I ate/drank terribly. Just horrible. Today is easing back into proper eating and by Monday I'll be back at eating mostly right.
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Check out this thread to see if you can improve your logging and goals
http://community.myfitnesspal.com/en/discussion/10305529/new-years-resolution-have-a-plan-of-action-to-succeed?new=1
Good advice Niner..........thanks!0 -
I joined a gym today.
Cardio: 30 minutes (4.8 miles) on a recumbent bike. AND met my 5500 daily step goal.
Strength: 15 Minute Beginner Weight Training - Easy Exercise - Hasfit (3 lb dumbbells)
Stayed under my calorie limit.
I have a feeling I'm going to sleep very well tonight!0 -
@64crayons welcome to the group & congrats on joining the gym!
I hate missing a workout, I will have had 3 days off in a row & I'm getting restless. I look forward to Monday to getting into my regular routine!
No workout today, 12k steps.
Assessment: slightly over on my calories, chicken souvlaki for dinner.0 -
Almost time to get back to reality!
Strength: Body Beast Bulk Chest, didn't feel as strong, increasing the weight on 12,rep moves wiped me out! Had to decrease weight lifted on Chest Press to Fly's 8 rep to 25, from. 30. Wasn't impressed about the drop .
Followed the workout by P90X2 Balance and Power, a 65 minutes workout, my body is tired now, but my mind is still asking for more!
Nutrition: wasn't as expected last night, aiming for better macros tonight0 -
Welcome, @64crayons ! And, I think I missed someone else??
Happy Sunday, all!
No workout on Saturday, as was at the art market all day. A solid 6 hours of standing, plus all that setup/teardown.
Sunday: Cardio: 7 mile run, easy pace. Running with my friend, her first time running 7 miles! Proud of her progress.
Food: on target. Back down to my usual weight of 160lb. Now, to drop a few more. Would rather hover around 157.0 -
Cardio: took a mile walk, and more steps to total over 5500.
Weights: nothing. Still sore from yesterday.
Calories: right on target.0 -
brandiuntz wrote: »Welcome, @64crayons ! And, I think I missed someone else??
Happy Sunday, all!
No workout on Saturday, as was at the art market all day. A solid 6 hours of standing, plus all that setup/teardown.
Sunday: Cardio: 7 mile run, easy pace. Running with my friend, her first time running 7 miles! Proud of her progress.
Food: on target. Back down to my usual weight of 160lb. Now, to drop a few more. Would rather hover around 157.
I'm in the same weight range as you are..........looking to lose enough over the next year to reach 155.......hmmm0 -
@64crayons and @ninerbuff Good pairing. Having seen both of you on the forums, great choice by both!
I forget to report my exercise occasionally!
Late entry for Saturday... yes on early Monday
Cardio: 60 minutes on the elliptical 5 calculated miles, 670 calculated calories
Strength: None
Assessment: Eating is on track0 -
Happy Monday all! Didn't do anything yesterday and ate like crap so that's taken care of. lol
Today though
Cardi-lol: 14 min treadmill 3.5mph pace 80% of it at 7.0-9.0 incline. (I don't know what the numbers mean, but a solid incline
Strength:
Bench-10,8,5,3,2,3
Squat-10,10,8,6,2,2
Facepulls- 3x10
Seated Wide Grip Cable Row- 3x10
Hanging Leg Raise: 20, 22
Physio ball crunches: 50, 35
Assessment: Eating yesterday was pretty bad but holidays are officially over and back on track starting today. I'm actually ready for it. lol0 -
Good morning and Happy Monday All,
Strength: Body Beast Bulk Legs
Cardio: none yet, maybe later
Nutrition: On track, hopefully keep staying on track, so I see a loss, soon
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Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 4 tonight. Well, today should be inundated with a full gym this morning. Let's see how it goes. Unfortunately for me, I severely sprained my left MCL while taking a fall from some steps and lower body is out right now till it's healed.
Cardio: boxing- 30 min (200 calories)
Strength: back- high pulldowns, one arm rows, seated cable rows, straight arm pushdowns. 4x12,10,8,6
Assessment: Sushi yesterday. I did okay. Knee hurts and hobbling around isn't fun. Been awhile since I've had an injury this significant.0 -
Ack! Sorry to hear about your strained MCL. That sucks. Hope it heals up quickly for you.0
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Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 4 tonight. Well, today should be inundated with a full gym this morning. Let's see how it goes. Unfortunately for me, I severely sprained my left MCL while taking a fall from some steps and lower body is out right now till it's healed.
Cardio: boxing- 30 min (200 calories)
Strength: back- high pulldowns, one arm rows, seated cable rows, straight arm pushdowns. 4x12,10,8,6
Assessment: Sushi yesterday. I did okay. Knee hurts and hobbling around isn't fun. Been awhile since I've had an injury this significant.
Oh no, I hate to hear that! Take care of it and give it time to heal. Being injured is the worst!
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Nothing yesterday but we had a party here and I spent the better part of two days on my feet moving around and burned up some calories. Was going to walk the dog but had to babysit the business while my husband went and bought the lumber for a backyard project. I helped him unload it all into our warehouse so I'll count that as strength training and call it a day. I'm also going to undecorate from Christmas!
Back to the gym tomorrow and back to normal around here............I hope!
Have a great week everyone!0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 4 tonight. Well, today should be inundated with a full gym this morning. Let's see how it goes. Unfortunately for me, I severely sprained my left MCL while taking a fall from some steps and lower body is out right now till it's healed.
Cardio: boxing- 30 min (200 calories)
Strength: back- high pulldowns, one arm rows, seated cable rows, straight arm pushdowns. 4x12,10,8,6
Assessment: Sushi yesterday. I did okay. Knee hurts and hobbling around isn't fun. Been awhile since I've had an injury this significant.
I hope you're not in too much pain and that you heal quickly.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 4 tonight. Well, today should be inundated with a full gym this morning. Let's see how it goes. Unfortunately for me, I severely sprained my left MCL while taking a fall from some steps and lower body is out right now till it's healed.
Cardio: boxing- 30 min (200 calories)
Strength: back- high pulldowns, one arm rows, seated cable rows, straight arm pushdowns. 4x12,10,8,6
Assessment: Sushi yesterday. I did okay. Knee hurts and hobbling around isn't fun. Been awhile since I've had an injury this significant.
Praying for a speedy recovery for you! Not a good way to start a year!
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Happy Monday all!
I am happy to get back to my normal routine.
I didn't log yesterday...I was a complete comatose couch vegetable watching 6 hours of Star Wars with the family. As for what I ate, um no comment it was bad then worse.
@ninerbuff sorry to hear about the tear, wishing you all the best for a speedy recovery!
Krav Maga class tonight.
Strength:
Shoulder width grip Pull-ups 6x3
Barbell military press 5x7 60 lbs
Front squats (power) 5x5 85 lbs
Lat pull down 3x8 85 lbs
2 sets of:
Rowing 500 m
Skipping 2 mins
Assessment: probably having butterfly pork chops for dinner. I bought some greens I haven't tried before including dandelion greens, red Swiss chard & baby Bok Choy. Had some of the chard & dandelions for my lunch; will need to start adding other produce I've never tried before going forward.0 -
brandiuntz wrote: »Welcome, @64crayons ! And, I think I missed someone else??
Happy Sunday, all!
No workout on Saturday, as was at the art market all day. A solid 6 hours of standing, plus all that setup/teardown.
Sunday: Cardio: 7 mile run, easy pace. Running with my friend, her first time running 7 miles! Proud of her progress.
Food: on target. Back down to my usual weight of 160lb. Now, to drop a few more. Would rather hover around 157.
I'm in the same weight range as you are..........looking to lose enough over the next year to reach 155.......hmmm
Those last 5 pounds, I tell ya, are hard to get off. I have gotten down to 156lb on occasion, but I tend to creep up and hover around 160lb. Better than most of last year, when I sat around 163lb. Slow progress, but still progress!0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 4 tonight. Well, today should be inundated with a full gym this morning. Let's see how it goes. Unfortunately for me, I severely sprained my left MCL while taking a fall from some steps and lower body is out right now till it's healed.
Cardio: boxing- 30 min (200 calories)
Strength: back- high pulldowns, one arm rows, seated cable rows, straight arm pushdowns. 4x12,10,8,6
Assessment: Sushi yesterday. I did okay. Knee hurts and hobbling around isn't fun. Been awhile since I've had an injury this significant.
Hope it heals fast and well. Knee injuries are no fun at all.0 -
brandiuntz wrote: »brandiuntz wrote: »Welcome, @64crayons ! And, I think I missed someone else??
Happy Sunday, all!
No workout on Saturday, as was at the art market all day. A solid 6 hours of standing, plus all that setup/teardown.
Sunday: Cardio: 7 mile run, easy pace. Running with my friend, her first time running 7 miles! Proud of her progress.
Food: on target. Back down to my usual weight of 160lb. Now, to drop a few more. Would rather hover around 157.
I'm in the same weight range as you are..........looking to lose enough over the next year to reach 155.......hmmm
Those last 5 pounds, I tell ya, are hard to get off. I have gotten down to 156lb on occasion, but I tend to creep up and hover around 160lb. Better than most of last year, when I sat around 163lb. Slow progress, but still progress!
And if you're like me I don't really hate where I'm at anyway. I feel good and feel strong so I'm not super motivated to lose any more. I'm right where my doctor wants me to be but I spent most of my adult life in the 140's so I feel as though I could lose a few more pounds. Plus I lost an inch in height in the last 10 years......LOL0 -
Cardio: 5500 steps
Nothing else all day. 5500 steps was a struggle, today was a bad fibro day. Still, I am doing well with my calories.0 -
We got at least 10 snowflakes in Virginia Beach today!
Strength: Curls, upper body, and some ab work (I'm terrible at counting reps and sets!)
Cardio: 36 minutes on the elliptical, 4 calculated miles, 555 calculated calories
Assessment: On track, still trying to decide whether to drop a few more or stay at maintenance / go towards recomp and building
Hope things heal up soon @ninerbuff Glad to see everyone else is either still at it or back at it.0 -
Good morning everyone!
Cardio: 15 minutes tread 3.5mph, ~8.5 average incline
Strength: Bench- 10, 8, 5, 3, 2, 1, 1 Squat- 10, 10, 8, 6, 2, 2 accessory- zuttman curls, bent over DB rear delt raise, pullups one arm db rows
Assessment: eating was back on track. slightly under my calories for the day which is good as i have about 4-5 holiday pounds to now lose.0 -
Highlights from @robertw486 makes me LOL,
Strength: body Beast Bulk Back, deadlifted with 45 lbs. dumbbells and Reverse Rowed 110 lbs. with EZ bar as part of this routine, oh and 2 sets of pull ups, I did it using pull up bar, for the third, had to use a lat pull down, getting stronger and feeling awesome about it.
Cardio: Nothing planned, hoping I can sneak some in tho.
Nutrition: was good and on track.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 2 tonight. Lol, everyone is asking at work if I hurt myself working out and when I tell them it's because I slipped and fell, they have a look like "WTF"? Really? Sucks when you get injured just doing normal stuff. It's stiff, but I think I avoided major injury. We'll see in a couple of weeks.
Cardio: boxing- 45 min (300 calories)
Strength: chest- incline bench, dumbell flat bench, machine flyes, dips. 4x12,10,8,6
Assessment: Pork chops last night. Calories on target.0
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