"TLFC" exercise and accountability support!
Replies
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Sunday
Cardio:
Run/walk 4.5miles 594cals
Walking dogs: a hilly 1.5miles 150cals
Strength: NONE
Assessment: My parents came to visit, to take me out for lunch. So i got up early to do an extra run to give me spare calories to eat how I want. Lunch and dinner were really great, and the exercise calories were great...the only issue was the munchies I got in the evening...(and I caved and had chocolate but only after all the things like drinking lots of water...having grapes to try and put off the cravings etc...). So ended up a little bit over calories today, about 200 over... But I did drink about my own body weight in water so hopefully it won't stick too much.
My knees didn't really like me running 2 days in a row...need to be gentle with them this week, and not run 2 days in a row.
Monday
Cardio:
Boxercise 342cals
Cycling to and from boxercise: 140cals
Strength:
Boxercise strength work: lots of ab work, triceps, squats, bum exercises,
Assessment:
Eaten really well, lots of veggies, need to drink more water before the day is up though. Boxercise: I can already feel the aches setting in, though in terms of cardio I didn't push myself quite as hard as on thursday because of my knees. Glad I went though. A bit worried for tomorrow's weigh in, I feel like I've put on weight rather than lost any!0 -
Monday
Cardio: Cycling/walking/killer aerobics marathon (1000)
Circuit: 30ds l3 second to last day, almost epic (180)
Assessment: Much better day this one, finally under goal by a couple of 100. Or, if I was wrong to count band rehearsal as exercise, at goal, both are good outcomes. On at least one occasion I staved off my hunger with vegies and cheese (for flavour), I need to start doing that all of the time.
Penny - double running rocks, now, stretch your legs. If you'd like some guidance, obtain the stretch 40 session from turbo fire, I am sure there are other good stretching routines on dvd but I have yet to find them and can't advocate that turbo fire stretching enough, I've been through it a couple of times now on my down days and it leaves me feeling soooooo good.0 -
Monday
Cardio day: 40 minutes jogging in place. Relaxed pace for most of it, picked up pace last 10 minutes.
Food: A bit under on calories. Need to get some more veggies in this week. Feel like I fell off a bit over the weekend. Got some fresh spinach to cook up tomorrow!0 -
Hey gang,
I like myself unconditionally!
Happy Tuesday! I went and saw "The Thing" yesterday and had my usual hot dog and nachos so weight is up a pound, but I'll find a way to work it off. Also have my interview today with the general manager of the other club I put an application in at this morning. If all goes well I'll be working there too.
Cardio:walk/jog- 3 miles (400 calories)
Strength:back- pulldowns, bent over rows, seated rows, straight arm pulldowns. 4x6
Assessment: Need to work off the nachos!0 -
Tuesday: Strength day
Legs:
3x10 squats, split squats (holding 30lbs of weight both exercises)
3x12 calf raises
3x6 one leg hip bridges (per leg)
2x10 reverse lunges
1x15 forward lunges
Biceps: 3x10x15lb bicep curls, hammer curls
Triceps: 3x12x15lb skullcrushers, 3x12 tricep dips
Abs: 3x10 leg raises, bent leg raises, kickups, 1x 40 second plank, 2x30 side plank, 2 x 30 second superman
Shoulders: 3x10x10lb lateral raises, 3x10x10lb reverse fly,
Chest: 3x10 pushups0 -
Forgot food and assessment (and it won't let me edit):
Tuesday:
Food: On goal today. Feels good.
Assessment: Workout took longer than 60 minutes. I felt a bit sluggish at first and didn't have great form on some exercises. Managed to get it together later on and ended it feeling good and that I pushed myself. That's what I get for working out first thing in the morning!
Scale has me down to 167.2. I hope to end the week around 167.4, which would be about .5lb loss from last week. I don't usually lose 2 weeks straight (I tend to hold a week or two, then drop a pound). Would be nice to see a steady loss.0 -
Monday:
Cardio - Arch Trainer 35 min - 325 cal
Strength: Back
Wide Grip pull-ups 3 x 10
Bentover barbell row 3 x 8
Seated cable row 3 x 8
wide grip lat pulldown 3 x 10
one arm dumbbell row 3 x 8
hammer strength lat pulldown 3 x 10
back extensions 3 x 8
Assessment: Felt good today. Food good - still a little under 1600 cal, but working on getting it up. Didn't eat dinner til almost 10 - don't like doing that, but figured it was worse not to eat. Water - no problem there. Phase 2 of the program I'm doing, so get to add cardio back in. Really miss spin class, but just not working out right now.0 -
Tuesday
Cardio: Tae kwondo, walking and stretching (450)
Circuit: 30ds l3 (200) last day of shredding, doesn't look like I've lost any in pictures but I feel better about my shape, guess I'll just keep chugging along.
Assessment: At goal more or less, made some more good food choices, didn't succumb to too many goofy snacks (like servings of shapes), I'm really getting a feel for how those kinds of snacks (eaten only ever because they are in my line of sight) can be my undoing.0 -
Tuesday
Cardio: treadmill - 2.19 miles 30 min 252 calories
Strength: Chest & abs
wide grip barbell bench press 4 x 8
(first time for me, so a little strange to me)
push-up wide 3 x 15
butterfly 3 x 10
incline dumbell press 3 x 10
side to side push-ups 3 x 10
toes touchers 3 x 20
crunches 3 x 20
knee raise on parallel bars 3 x 10
Assessment: Really didn't want to go to the gym, but as always glad I did. I was tired for some reason. Food was good, little under. Water - 20 + cups. First time I've been on the treadmill in a while. Think that will be my go to for cardio. I miss running. It's been awhile, so I've lost of it. Goal - mile in under 12 min. Used to be there, but.....0 -
Hey gang
I like myself unconditionally!
Happy Humpday! Interview went good, so now just pass the background check and a medical physical and I'm in! I have to take a medical physical for this job because I'm going to be working with a Wellness Center and not just a regular gym.
Cardio: walk/jog- 3 mi (420 calories)
Strength:chest- incline press, flat bench, flyes, dips. 4x6
Assessment: Great day on food and water!!0 -
Tuesday
Cardio:
Cycling to and from uni: 234cals
Strength:
NONE
Assessment:
Really annoyed as the scales are showing +4lbs. Know it must be water retention from whatever as I feel really bloated, but it still is kinda hard to take. This week I'm going to crack on with the water, start drinking more herbal tea...so going to start with green tea and lemon, and peppermint and ginger tea...though all suggestions are greatly recieved.
Eaten very well, lots of veggies, and I'm going to try and cut down on my carbs in the evening to see if it makes any difference this week, and not eat as many of the exercise calories. I think I need to confuse my body a little bit to get it back cooperating.
Wednesday
Cardio:
Zumba 422cals
Cycling to and from uni, supermarket and zumba: 312cals
Strength: Only the toning and arm exercises at Zumba
Assessment: Feeling a bit less bloated and a bit less like the size of a house. Green tea isn't too bad actually so I'm going to keep this and the low carb evenings up all week, but try and increase my protein before the evening classes/exercise else I think I'll run out of energy. Salad with cottage cheese is going to be my weapon of choice until I think of something else. I'm still doing really well on water, and eating, lots of protein, fruit, veg and keeping carbs in the evening to a minimum. Had much more energy tonight at zumba, so that was great, even if I was super achey.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! Lots of cleaning to do today so that should keep me busy. BIL coming into town from San Diego so they will be staying with us for a week.
Cardio:Arc trainer- Tabata protocol (280 calories), walk/jog- 2 mi (280 calories)
Strength:hamstring and shoulders- seated leg curls, stiff legged deadlifts, shoulder press, side laterals, bent over laterals. 4x6
Assessment: Down a little from the beginning of the week. Slow and steady.0 -
Well I'm limited for the next 6 weeks at least, but despite that I went to the gym last night and did 40 minutes of laps in the pool. Tonight I'm going to probably run/walk on the treadmill and if there's time do some leg and ab weights.0
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Wednesday
Cardio: None
Strength: Legs
leg ext. 2 x 30
legg press 4 x 8
walking lunges w/ 25# dumbbell 3 x 20
barbell step-ups 3 x 10
plie dumbbell squat 3 x 15
leg press calf raise 3 x 20, 1 x 10
seated calf raise 3 x 20, 1 x 10
Assessment: Feeling good! Food has been good - need to work on eating dinner earlier. Water: 20 + cups.0 -
Thursday
Cardio:
Run/walk: 3.5miles, 448cals
Strength: NONE
Assessment: Feeling like my ordinary self again, but I have an essay due at noon tomorrow (Friday) so I wasn't able to make it out for Boxercise...but instead I put on my trainers and went for a run, and I felt so much better for doing that.
Food is really good, tons of veggies, and trying to fill up on those and not carbs. Need to drink a bit more water tonight, but on track so far, and I'll probably be up for most of the night finishing the essay so that shouldn't be a problem, and I drank more than double yesterday.0 -
Wednesday: None. Rest day.
Thursday: work being done at the house plus long day at work. Meant, not as much time as I wanted to workout.
Cardio: 15 minute mix of sprints, jumping jacks, and jogging in place. Estimated burn of 150 calories.
Food: on target.
Assessment: Holding steady at the new 167.2 weight. No games this weekend, so my focus will be on cardio and strength training over the weekend.0 -
It's your shoulder right?Well I'm limited for the next 6 weeks at least, but despite that I went to the gym last night and did 40 minutes of laps in the pool. Tonight I'm going to probably run/walk on the treadmill and if there's time do some leg and ab weights.0 -
Good job!Wednesday
Cardio: None
Strength: Legs
leg ext. 2 x 30
legg press 4 x 8
walking lunges w/ 25# dumbbell 3 x 20
barbell step-ups 3 x 10
plie dumbbell squat 3 x 15
leg press calf raise 3 x 20, 1 x 10
seated calf raise 3 x 20, 1 x 10
Assessment: Feeling good! Food has been good - need to work on eating dinner earlier. Water: 20 + cups.0 -
Good luck on the essay.Thursday
Cardio:
Run/walk: 3.5miles, 448cals
Strength: NONE
Assessment: Feeling like my ordinary self again, but I have an essay due at noon tomorrow (Friday) so I wasn't able to make it out for Boxercise...but instead I put on my trainers and went for a run, and I felt so much better for doing that.
Food is really good, tons of veggies, and trying to fill up on those and not carbs. Need to drink a bit more water tonight, but on track so far, and I'll probably be up for most of the night finishing the essay so that shouldn't be a problem, and I drank more than double yesterday.0 -
Good enough.Wednesday: None. Rest day.
Thursday: work being done at the house plus long day at work. Meant, not as much time as I wanted to workout.
Cardio: 15 minute mix of sprints, jumping jacks, and jogging in place. Estimated burn of 150 calories.
Food: on target.
Assessment: Holding steady at the new 167.2 weight. No games this weekend, so my focus will be on cardio and strength training over the weekend.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! Last chance workout!!! I have a busy weekend with a party for my god daughter who turns 1 tomorrow and my BIL from San Diego visiting and having a get together at my FIL's house. Gotta make sure I burn some cals since I know food will be generously spread!!!
Cardio:walk/jog- 3 miles (460 calories)
Strength:arms- preacher curls, seated alternate curls, lying triceps, rope pressdowns. 4x6
Assessment: I feel real good heading into the weekend. Am determined to not go overboard the next 2 days!0 -
Yes, on top of the limitations due to a dislocation and torn ligaments & cartilage I now have a torn bicep. UGH! BUT, I'm determined to do ANYTHING else that I can. Would it be bad to work out my left arm only as I am right handed?
I do have an exercise plan now from the PT and I'll do those on top of regular exercise. The hardest part is trying to use the bottom part of my trapezius muscle.
Last night was 40 minutes walk/run on the treadmill.0 -
Thursday
Cardio: treadmill - 2 miles walking mainly - 30 min. machine said 195 cal. Heart rate monitor kept going off - think it needs a new battery.
Strength: Arms
barbell curl 3 x 10
zottman curl 3 x 10
cable hammer curls 3 x 10
alternate hammer curl 3 x 10
bench dips 3 x 15
skullcrushers 3 x 10
seated tricep press 3 x 10
tricep pushdown 3 x 10
Assessment: Softball game last night. I can tell I'm getting stronger through my arms & shoulders. Water - great! Food - good, but not enough, then add beer at the game.0 -
If you do, then just use fairly light weights. You don't want to create too much of an imbalance since the other arm will atrophy.Yes, on top of the limitations due to a dislocation and torn ligaments & cartilage I now have a torn bicep. UGH! BUT, I'm determined to do ANYTHING else that I can. Would it be bad to work out my left arm only as I am right handed?
I do have an exercise plan now from the PT and I'll do those on top of regular exercise. The hardest part is trying to use the bottom part of my trapezius muscle.
Last night was 40 minutes walk/run on the treadmill.
I know how it feels to not be able to use your upper body when you work out. I just concentrated on legs and brought them up as much as I could and increase my endurance on cardio.0 -
Alright!Wednesday
Cardio: None
Strength: Legs
leg ext. 2 x 30
legg press 4 x 8
walking lunges w/ 25# dumbbell 3 x 20
barbell step-ups 3 x 10
plie dumbbell squat 3 x 15
leg press calf raise 3 x 20, 1 x 10
seated calf raise 3 x 20, 1 x 10
Assessment: Feeling good! Food has been good - need to work on eating dinner earlier. Water: 20 + cups.0 -
Yea for strength.Thursday
Cardio: treadmill - 2 miles walking mainly - 30 min. machine said 195 cal. Heart rate monitor kept going off - think it needs a new battery.
Strength: Arms
barbell curl 3 x 10
zottman curl 3 x 10
cable hammer curls 3 x 10
alternate hammer curl 3 x 10
bench dips 3 x 15
skullcrushers 3 x 10
seated tricep press 3 x 10
tricep pushdown 3 x 10
Assessment: Softball game last night. I can tell I'm getting stronger through my arms & shoulders. Water - great! Food - good, but not enough, then add beer at the game.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Today I go to my god daughter's 1st birthday party and tomorrow to my FIL's to hang out with my BIL who's up from San Diego. Have a great weekend!!!
Cardio:run/jog- 3 miles (500 calories)
Strength: NONE
Assessment: Need to make sure I eat in control at both places!0 -
Hope everyone's had a good weekend!
Saturday: Nada on exercise and went on a bit of a food binge. I allowed myself to eat a lot of junk food.
Sunday: Strength and Cardio
Lower:
3x12x20lb squats
3x12x20lb split squats
1x10x20lb forward lunge
1x10x20lb reverse lunge
3x12 calf raises
3x10 side lifts
3x12 mountain climbers
Upper
3x10x15lb bicep curls
3x10x15lb hammer curls
3x12x15lb skull crushers
3x12 triceps dips
3x10x10lb lateral raises
4x10x10lb reverse fly
3x12 scissors
3x12 leg raises
1x 70second plank
Cardio: 15 minute mix of jogging in place, jumping jacks, jump rope, sprinting, foot fires.
Food: back on track.
Assessment: Feeling good. Back on it after my junk food day.0 -
Well, this past week has been more than its fair share of rough. I havent been able to post at all.
Monday started off with a bout with the flu so bad I wasnt able to get out of bed at all. Needless to say, I thnk I managed 400 calories of food and even that felt like h-e-l-l.
Tuesday, despite running a fever and severe nausea, I worked my eight hour shift and went to the gym. I didnt think anything could honestly make me feel worse than I already did, and I put in a loght cardio-heavy strength-training day.
Wednesday I had training at my new second job, then worked out at the gym, another lite cardio-heavy strength-training day and dealt with the sickness as well as my computer going down and into the shop, so no MFP or internet access for me.
Thursday, I worked out at the gym before work. Finally felt well enough to up my cardio and core exercises. Did an hour and a half before eight hour work shift.
Friday, had seven hours of training for new job and didnt get a food break. Barely scratched 600 calories for that day and burned it all at ballroom dance that night.
Saturday, worked my full shift in the morning, had two halloween parties to attend. Grazed lightly on the pizza and snack foods, only had one drink and stuck to iced tea otherwise. For the first time in a month and a half, didnt feel guilty for eating even though I was about 200 calories over my limit.
Sunday: Severely low in calories again because I just had zero interest in eating today. Managed about 900 calories.
ASSESSMENT: lost another pound for this week. Brings my total MFP and pre-MFP weight loss to 7.5 pounds. Have been pushing fluids and as much protein as possible, but food totals were so low this week thanks to the flu. Glad I worked out and happy to see my body responding to me. It's stronger than I ever really knew it could be. Don't take no for an answer. I promised myself no excuses. I don't have time in my life to be sick. Between medicines, plenty of water and plenty of sleep, I got through it, but it's been the longest week of my life.
I know many people would say that i'm crazy for working out while so sick, but I just HAD to know that I was stronger than any excuse I could make for myself. I wasnt physically in injury pain. Maybe I am crazy, but I got through it, I'm seeing results, and maybe there's just a tiny wee bit of satisfaction that I'm the only girl who loads her own free weights and barbells
THAT is Hardcore Conditioning. That is the eye on the prize. I want to be at the peak of my sports....it takes guts and I have them, even when they're hurting.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Recovering after the weekend and doing 2 get togethers! Now I have to work off some of these extra calories!
Cardio:walk/jog 3 mi (400 calories)
Strength:quads-leg extension, leg press, squat, lunges. 4x6
Assessment: Too much food to resist! But I know it will only take me a day to get back on track!0
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