"TLFC" exercise and accountability support!
Replies
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Its Friday!
Cardio-Eh, that's for tomorrow
Strength- squat: 10,10,10,6,5,3,2,2
bench-10,8,5,4,3,3,2,1,2,2
drag curls 10,7
swiss ball situps 50x2
pull ups- 8,7,5
decline sit-ups 15 with 10lbs behind my head
Assessment- chili last night and some chips. Did good on my macros and slightly under my target calories which is fine as tonight we're going to Old Chicago. lol0 -
Hey gang,
I like myself unconditionally!
Happy LCW and TGIF! 3 clients this morning then I'm off the rest of the day. I'll be working on rehabbing my knee with some of the exercises I'd use for clients. Ugh.
Cardio: stationary bike- 30 minutes (200 calories)
Strength: core
Assessment: Had ribs and rice last night. Finished off the rest of the holiday cookies too.0 -
Thanks @ovidnine
Vid is here youtu.be/eH8j5V8ISA4
If you watch it you'll see I lost all tightness about rep 7, which impacted getting 10.0 -
Had a nice workout this morning and even added the treadmill back in.
Cardio: 6 laps running around the basketball court at the gym and 15 minutes on the treadmill.
Strength: 35 min circuit training including 2 sets each of 15 goblet squats w/25 lbs, 12 good mornings w/20/20 lbs, 10 each arm uneven pushups, planks, prone jumping jacks on bosu, 30 physio ball bridges, 10 physio ball pikes, 15 decline situps w/10 lbs, 10 decline leg lifts and 5 min rowing machine level 10/30 spm. 60 min weights and strength training including 4X5 OHP w/45 lbs and 1X5 w/50 lbs, squats <2X5 w/65 lbs, 2X5 w/105 lbs and 2X5 w/125 lbs>, deadlifts <1X5 w/115 lbs and 1X5 w/135 lbs>, 2X20 box stepups, 2X16 single leg bridges w/30 lbs, 2X16 side lunges w/22.5/22.5 lbs and 3X10 inner thigh w/90 lbs.
Assessment: Still working on increasing calories slowly and balancing macros a bit better.
Happy Friday everyone......have a great weekend!0 -
piperdown44 wrote: »Thanks @ovidnine
Vid is here youtu.be/eH8j5V8ISA4
If you watch it you'll see I lost all tightness about rep 7, which impacted getting 10.
Yeah, you were rolling right along and it seems after the pause you couldn't get tight again. You'll have #10 before long though.0 -
TGIF....yeah being on the weekend
Ran a basic full body group exercise class today a basic full body at work after being off for 3 weeks. It felt good to get back at it.
Krav Maga class tonight.
Assessment: I've been writing down my hunger/satiety daily this week. Increased awareness of how I'm feeling & being in touch with my body has been interesting & has increased my awareness of the importance of fuelling my body correcting for optimal health & fitness. Calories & macros on track. Butterfly Pork chops & rice with red chard, celery, spinach, asparagus & pasta sauce for lunch.0 -
Cardio: 30 minutes (4.78 miles) on the recumbent bike. (followed by a soak in the hot tub, it really helps!). Also walked over 6200 steps.
Strength: Nothing. Going to do that tomorrow though.
Went out for dinner with friends. Checked the online menu first and stuck with my choice. Didn't have dessert (everyone else did), and I didn't even miss it. I just had coffee while everyone else was downing massive calories.
I ate almost exactly my goal (not including exercise calories), so a few hundred more than I usually do. Still trying to wrap my head around eating more and losing more, and trying to figure out whether I should also eat back some of the exercise calories. It's counter-intuitive, at least for me.0 -
Happy Saturday all! I'm stuck at work all day but hit the gym before coming in.
Cardilol- jogged 2 miles @ 6.5mph Planned on 5k but grinding on a treadmill is just mentally exhausting for me so I gave up at 2 miles.
Strength- Bench 10,8,6,4,4,3,3,1,1,1,1,2,2 face pulls 3x10 Dumbbell OHP- 7,10,10
Assessment- Old Chicago so beer, pizza and a couple fingers of scotch at home afterwards. Calories blown. But I'd prepared for it so didn't go horrifically far over as I've been pretty good the rest of the week.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! So it's been a week since I fell and most of the fluid in my leg has been reduced. I can get up and down and don't feel any real pain when I bend it except where the MCL is. I'll likely have to wait another week to see if I tore my menicus, but I can do some light pedal work (I have a portable pedal machine) just to keep movement.
Cardio: stationary pedaling- 30 minutes (80 calories)
Strength: NONE
Assessment: Sushi last night.0 -
@ninerbuff glad to hear you're on the mend!
Happy Saturday!
No workout today at all just done stretching & put in 20k+ steps. May hit the gym tomorrow for some strength work.
Assessment: wasn't really feeling great earlier today, had a good dinner of pork loin, sweet potato & cabbage, greens & Bok Choy. Hungry after dinner & had some unsalted peanuts, raisins & sunflower seeds. Well under macros & calories.0 -
Happy Late Saturday Everyone
@ninerbuff glad you are feeling better
Strength: Body Beast Bulk Chest, Also P90X3 Total Synergistic done! increased the weight on 15 reps on all the moves for chest workout, that wiped me off way too early in the game and made the workout a true struggle. Noted not to increase weight next week, just get more comfortable at the current state and perfect the form
Cardio: small bit included in p90x3 workout
Nutrition: Had pizza tonight, I'm a pizza addict but for some reason didn't enjoy as much. You think that made me have less than usual? No SIR!!!!0 -
Ooops... better get my Saturday in! Glad everyone is here!
Strength: None
Cardio: Just shy of 19 miles on the bike. 1150 Strava calculated calories. Set a new PB on a segment too, and averaged over 400 watts output over that mile.
Assessment: Wanted to eat everything yesterday, and stopped short but not by much!0 -
Haha! Started this post last night and fell asleep before hitting "post reply"!
Cardio: 5500 steps
Eating more, feel overstuffed. Scale going in the wrong direction, more than my usual fluctuations. Hoping for a reversal soon.0 -
Happy Sunday!
Rest day for me today. Only going to be able to lift 3 days this week so gonna try and crush it hard M-W. Going to get some mobility/rehab work in today though still.
Assessment- Under my calories yesterday. Body is pretty much normalized after holiday gorging. Feeling good.0 -
Happy Sunday, I vote for an extended weekend...back to grind tomorrow.
Strength:
Shoulder width Pull-ups 6x3
Military press 5x7 60 lbs
Front squat 85 lbs 5x5
5 sets 1 min rest of:
Angled barbell 1/2 rotations +17.5 lbs on bar 10 reps
Skipping 2 mins
Assessment: on the low side this weekend in meeting macros, calories well under.0 -
Happy Weekend, everyone!
Saturday: 6 mile run, easy pace. Running with a couple friends, though my main raining partner was under the weather.
Sunday: 10 mile run, easy pace.
Food: on target.0 -
It's MONDAY! Booooooo
Cardio: 15 minutes 3.5-4mph high incline on treadmill
Strength:
Bench- 10,7,4,3,2,1,1,1,3,2
Squat- 10,10,10,7,5,4,3,1,1,1,1
T-bar row-3x10
Lat pulldown 2x10 1x7
Assessment- was a bit below my calories yesterday which is fine as I'm cutting. Missed out on ~ 40 minutes of sleep which was a bigger bummer but I survived.0 -
Thanks for the recovery wishes!0
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Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 4 tonight. Back to the grind! Knee still hurts, but I expected that. Let's see how it feels in another week.
Cardio: boxing- 30 min (200 calories)
Strength: back- high pulldowns, one arm rows, seated cable rows, straight arm pushdowns. 4x12,10,8,6
Assessment: Just stayed at home yesterday and watched the Wild Card games. Later went to IHOP.0 -
Good Morning and Happy start to the week gang!
Strength: Body Beast Bulk Back, and H&C Chisel Balance, new workout, was so excited to break it in, and since I don't want to abandon BB half way through, I run it side by side, any day I can, love it when I get new toys to play with!
Cardio: there was a cardio component to Chisel workout, but didn't do anything cardioei other than that
Nutrition: on the low side, but getting better0 -
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Spent the weekend working around the house and shopping for the wedding. Tweaked something in my shoulder Friday so I didn't want to lift for a couple of days anyway. Still sore this morning so I laid off anything overhead which seems to bother it and did things a bit different.
Cardio: 6 minutes on stairmaster in my circuits and then 12 laps around the basketball court at the gym. I'm adding laps in because I hate the treadmill but want to run on weight lifting days and then again the days I walk the dog.
Strength: 45 min circuit training including 2 sets each of 20 prone jumping jacks, 15 goblet squats w/25 lbs, 12 good mornings w/25 lbs, 60 step KB walk w/25 lbs, physio ball crunches w/25 lbs, 20 physio ball single leg bridges. 15 physio ball pikes, 60 sec side planks, 12 back extensions w/20 lbs and 10 each side crunch twists plus 2X3 min stairmaster. 60 min weights including leg press <single leg 15 w/180 lbs and 10 w/200 lbs as warmup, dble leg 15 w/310 lbs, 12 w/400 lbs, 10 w/450 lbs and 8 w/470 lbs>, 2X8 front squats w/45 lbs 2X5 w/55 lbs and 1X5 w/65 lbs, 3X8 single arm bench row w/40 lbs, 3X10 seated bicep curls w/15/15 lbs, 3X10 bridge w/40 lbs, 3X10 inner thigh w/100 and 3X10 single leg glute master w/40.
Assessment: Had a busy weekend, didn't really burn a lot of calories, but got a lot done so felt good. Calories are doing great!
Hope you all have a great week!!!0 -
Had a rough day yesterday. Did a 20 minute low-impact aerobic video, and then went back to bed for the entire day.
Today's been much better so far. Will update tonight. 0 -
Happy Monday!
No strength work, still sore from yesterday. Will do strength tomorrow.
Ran an impromptu circuit class today & have Krav Maga class tonight.
Assessment: was so bad last night after logging my calories etc., had sugar cravings & got into the trail mix & m&ms ohhh let's not forget the jellybeans...the upside there's no jellybeans left to get into. Today on track chicken & quinoa & wild rice for dinner.
@64crayons glad you're feeling better.
@ninerbuff still hoping nothing's torn.
@luluinca despite nursing the shoulder you're still rocking it!0 -
Okay, here's my much better day than yesterday. I had orientation at the gym, and got set up on several of the machines.
Cardio: 30 minutes (4.9 miles) on recumbent bike. Plus will hit my 5500 step goal tonight.
Strength: I only did one set of each of these, because we were setting up the machines.
Biceps Curl: 1 set, 12 reps, 10 lbs
Calf Raises: 1 set, 12 reps, 35 lbs
Chest Press: 1 set, 12 reps, 10 lbs
Back Extension: 1 set, 12 reps, 30 lbs
Hip Adduction: 1 set, 13 reps, 37.5 lbs
Leg Press: 1 set, 12 reps, 50 lbs
Shoulder Press: 1 set, 12 reps, 10 lbs
Lat Pulldown: 1 set, 12 reps, 10 lbs
Seated Row: 1 set, 13 reps, 15 lbs
(Anyone want to give me a quick lesson on how to abbreviate the above? I don't understand what it means when some of you put a series of numbers down.)
Assessment: I weighed in at my lowest weight yet this morning. And I'm full of energy after sleeping for about 20 hours. It's been a great day.
@ltworide thanks!
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[quote="64crayons;35071607"
Biceps Curl: 1 set, 12 reps, 10 lbs
Calf Raises: 1 set, 12 reps, 35 lbs
Chest Press: 1 set, 12 reps, 10 lbs
Back Extension: 1 set, 12 reps, 30 lbs
Hip Adduction: 1 set, 13 reps, 37.5 lbs
Leg Press: 1 set, 12 reps, 50 lbs
Shoulder Press: 1 set, 12 reps, 10 lbs
Lat Pulldown: 1 set, 12 reps, 10 lbs
Seated Row: 1 set, 13 reps, 15 lbs
(Anyone want to give me a quick lesson on how to abbreviate the above? I don't understand what it means when some of you put a series of numbers down.)
[/quote]
The number of Sets you do are listed first followed by the number of reps so for example 1 set and 10 reps is listed as 1x10.
Congrats on the weight loss!0 -
Yesterday just did cardio. Hour stationary bike 13 miles with resistance, burned 340 calories.
Today:
Strength. Body beast arms. Won't list it all since short on time.
No cardio
Calories: Trying to really nail it since 3 1/2# to GW and I want to hit maintenance so I can eat more! Can tell I'm stronger in my workouts when I'm not in a deficit (duh).0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 2 tonight. Soreness is slowly residing in my knee and my mobility is better. I'm taking a cautious approach to rehabbing it so no real resistance training on it till I can walk without a gimp.
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.0 -
Just to add, your first one it can be written as 1x12@10lbs too. Usually understood that the set is the first number and the reps are the second.Biceps Curl: 1 set, 12 reps, 10 lbs
Calf Raises: 1 set, 12 reps, 35 lbs
Chest Press: 1 set, 12 reps, 10 lbs
Back Extension: 1 set, 12 reps, 30 lbs
Hip Adduction: 1 set, 13 reps, 37.5 lbs
Leg Press: 1 set, 12 reps, 50 lbs
Shoulder Press: 1 set, 12 reps, 10 lbs
Lat Pulldown: 1 set, 12 reps, 10 lbs
Seated Row: 1 set, 13 reps, 15 lbs
(Anyone want to give me a quick lesson on how to abbreviate the above? I don't understand what it means when some of you put a series of numbers down.)
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