"TLFC" exercise and accountability support!
Replies
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Happy Tuesday folks. Hopefully its nicer outside wherever you are than it is here. Brrrrr
Cardio- No time for it today. Booo weather.
Strength- Bench: 10,9,5,4,3,3,2,1,1,1,1,1 Squat: 10,10,10,7,5,3,2,1,1,2
Assessment- Ended up ~200 over on target calories because I was low on protein so of course grabbing a bag of chips to watch football was bright idea. Still, nbd though. While at the doc yesterday I discovered my resting heart rate is ~60 so I'm pretty happy with that.0 -
Morning Folk!
From yesterday:
Cardio: none
Strength:
OHP
BBx10
65x5
80x5
95x3
110x3
125x3
140x6 (3+)
140x3
95x10
BBB Bench
95x5
115x5
155x3
195x2
225x5x5
superset rear delt pulls/tri rope pushdowns
50x4x12/50x10,10,8,8
Assessment: Felt pretty darn good. Got deads to do today, so I loaded up with 6 pancakes, 6 sausage links and 2 glasses of Tang for breakfast.0 -
Great workout Piper!
Shoulder still bothering me but today was a cardio day anyway and I got it done.
Cardio: 3.2 mile walk/run with the dog. Picking up my pace a little according to my Fitbit so I'm happy with that.
Assessment: Still eating under 1700 as I don't seem to be burning enough calories to increase yet.....getting there though.0 -
Happy Tuesday all!
Strength: Bulk Arms
+
Cardio/Strength: Hammer Plyometric
Results? a very beaten up me! haha
Nutrition: Low on everything again! and dropped some weight too, hopefully it's not the hard earned muscles, running away already!0 -
Happy Tuesday!
Front squat 6x3 135 lbs (new PR)
Parallel grip pull-ups 5x6
Military press 5x5 bar (power)
Inverted row 2x10
Leg curl on glider 2x20
Full ROM lat pull down 3x10
Lat pull down 3x10 107.5 lbs
Machine row 3x10
Circuit 3 sets 1 min rest:
Skipping 3 mins
2 point plank 30 sec/side
Assessment: butterfly pork chops for dinner. Under calories. Feeling exhausted tonight, time for bed.0 -
Happy Tuesday!
Took a nice 1-mile walk outside in the c-c-cold this morning, it was brisk and really woke me up! 5500+ steps total.
Went out for both lunch and dinner, and stayed within calories for the day. Splurged on a piece of cheesecake after dinner (still within calories), the first actual "dessert" I've had in months. It was good, but not great. Not worth the calories.
Feeling optimistic today.0 -
Happy Tuesday, all!!
Monday: rest day.
Tuesday: 4 mile run, easy pace. Tapering for my two races this weekend.
Food: eating at maintenance this week. On target today.0 -
I do around 10 min of cardio to warm up so there are just a few calories burned (50-60 most of the time)
For strength i will do different things... Squats, lunges, leg lifts, leg press, leg extensions, leg curls and planks!
Lots of protein! I start my day with some egg whites and tuna, for lunch i had a chicken salad and i added 2 peaches some raisins and some walnuts, for my dinner i had a sardine salad0 -
HHD People!!
Strength: Bulk Shoulders and Chisel ISO Strength
Cardio: no energy left for that! LOL
Nutrition: Made a point of making up my protein and Fat macros, oh boy! what effort it took!0 -
Happy Wednesday all! Last day working out this week for me as I'll have to take it easy for a few days after tomorrow. Monday I'll be back at it though.
Cardio: No time. I'm tired of this weather.
Strength: Squat-10,10,10,7,5,3,2,1,1,2 Bench-10,7,5,4,3,2,2,1,1,1
Assessment: Calories on target yesterday. A few grams under on protein, but nothing to worry about.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. Rainy day which usually means lots of people at the gym.
Cardio: boxing- 45 min (400 calories)
Strength: shoulder- military presses, side laterals, bent over rear laterals, front laterals. 4x12,10,8,6
Assessment: Beef stroganoff0 -
I'm having a good week despite the shoulder.........I really hate being injured though.
My doctor is sending me to an orthopedic guy in two weeks just in case........
Cardio: 6 minutes stairmaster as part of my circuit training and 10 min running laps around the basketball court at the gym in between sets of weights/strength training.
Strength: 40 minutes circuit training including 2 sets each of 12 goblet squats w/25 lbs, 15 good mornings w/20/20 lbs, 20 physio ball crunches w/25 lbs, 2 min side planks, 20 prone jumping jacks, 20 decline situps, 10 decline leg raises, 12 back extensions w/20 lbs, 3 min stairmaster at end of each set. 70 min strength training and running including 3 X 5 laps around basketball court between sets, front squats <2@ 45 lbs, 2@ 55 lbs and 1@65 lbs>, deadlifts <1X5 @95 lbs and 1X5 @ 115 lbs>, 3X20 box step ups, 3X16 side lunges w/20/20 lbs, 3X16 fwd lunges w/20/20 lbs, 3X10 inner thigh w/100, 3X10 glute master w/40 and 3X10 single leg hamstring curl w/50.
Assessment: I think I've finally worked my way back up to my normal calorie burns so next week I'll try eating closer to 1750 and see if I can still lose maybe a pound a month or so.
Happy Hump Day everyone!0 -
Wednesday entry....
I hate when I let life distractions derail my workouts!
Strength: Chest, shoulders, upper arms body weight stuff and some new goodies 30 minute circuit style
Cardio: Elliptical 30 minutes, 3.4 miles, 482 calories, all machine data
Assessment: Eating is on point, have to start eating earlier in the day on workout days... midnight protein snacks are noisy for those sleeping!0 -
Robert.......what kind of upper body stuff are you doing with that shoulder..........I need ideas? Right now all I can think of are bicep curls and maybe some wood chops with the cable machine............uggghhhh.0
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Hey gang
I like myself unconditionally!
Happy Thursday!!! 4 clients this morning only. This evening is my DD's first concert and she's excited as am I for her. I "forced" her into band and she's glad I did because she loves it. Practices on her flute whenever she can.
Cardio: boxing- 45 min (300 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Taco Bell last night.
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Try the "monkey" exercise. Hold 2 dumbells by your sides with hands at neutral position (palms facing you). Drag the weights upward along your sides with your elbows going outward. Just go up as high as you can. Hits the shoulders pretty good, but usually doesn't hurt the same as a lateral.I'm having a good week despite the shoulder.........I really hate being injured though. My doctor is sending me to an orthopedic guy in two weeks just in case........
Cardio: 6 minutes stairmaster as part of my circuit training and 10 min running laps around the basketball court at the gym in between sets of weights/strength training.
Strength: 40 minutes circuit training including 2 sets each of 12 goblet squats w/25 lbs, 15 good mornings w/20/20 lbs, 20 physio ball crunches w/25 lbs, 2 min side planks, 20 prone jumping jacks, 20 decline situps, 10 decline leg raises, 12 back extensions w/20 lbs, 3 min stairmaster at end of each set. 70 min strength training and running including 3 X 5 laps around basketball court between sets, front squats <2@ 45 lbs, 2@ 55 lbs and 1@65 lbs>, deadlifts <1X5 @95 lbs and 1X5 @ 115 lbs>, 3X20 box step ups, 3X16 side lunges w/20/20 lbs, 3X16 fwd lunges w/20/20 lbs, 3X10 inner thigh w/100, 3X10 glute master w/40 and 3X10 single leg hamstring curl w/50.
Assessment: I think I've finally worked my way back up to my normal calorie burns so next week I'll try eating closer to 1750 and see if I can still lose maybe a pound a month or so.
Happy Hump Day everyone!
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HHD all!
@luluinca hope the shoulder heals soon!
I hate having Costco sized containers of junk food laying around the house...
Yesterday:
Zumba class & Krav Maga. No strength work.
Assessment: jalapeño sausages for dinner. Seriously derailed again last night with the trail mix & chocolate covered raisins. I'll need to get hubby to hide the canister of those things on me or toss it. Grrrr...
Today:
Cardio - step class
Strength - military press 6x3@70 lbs or 6x4@65 lbs (will see where I'm at tonight & go from there)
Front squat 5x5@120-125 lbs
Pull-ups 5x2 (power)
Assessment: will be making beef stew for dinner tonight. Hope to keep nutrition intake on track today.0 -
Try the "monkey" exercise. Hold 2 dumbells by your sides with hands at neutral position (palms facing you). Drag the weights upward along your sides with your elbows going outward. Just go up as high as you can. Hits the shoulders pretty good, but usually doesn't hurt the same as a lateral.I'm having a good week despite the shoulder.........I really hate being injured though. My doctor is sending me to an orthopedic guy in two weeks just in case........
Cardio: 6 minutes stairmaster as part of my circuit training and 10 min running laps around the basketball court at the gym in between sets of weights/strength training.
Strength: 40 minutes circuit training including 2 sets each of 12 goblet squats w/25 lbs, 15 good mornings w/20/20 lbs, 20 physio ball crunches w/25 lbs, 2 min side planks, 20 prone jumping jacks, 20 decline situps, 10 decline leg raises, 12 back extensions w/20 lbs, 3 min stairmaster at end of each set. 70 min strength training and running including 3 X 5 laps around basketball court between sets, front squats <2@ 45 lbs, 2@ 55 lbs and 1@65 lbs>, deadlifts <1X5 @95 lbs and 1X5 @ 115 lbs>, 3X20 box step ups, 3X16 side lunges w/20/20 lbs, 3X16 fwd lunges w/20/20 lbs, 3X10 inner thigh w/100, 3X10 glute master w/40 and 3X10 single leg hamstring curl w/50.
Assessment: I think I've finally worked my way back up to my normal calorie burns so next week I'll try eating closer to 1750 and see if I can still lose maybe a pound a month or so.
Happy Hump Day everyone!
Thanks Niner.......I'll try it tomorrow.
Got the dog out this morning and climbed the hill to the park which we haven't done in awhile.
Cardio: 55 min walk/run with the dog including the big hill to the park which I can't run yet......LOL. My fitbit said it was like climbing 17 floors.
Strength: None today.
Assessment: I lost half a pound so that was a nice surprise......we'll see if it sticks but I can sort of feel myself losing weight........it's a weird feeling and one I haven't felt in awhile as I've mostly been maintaining for about 3 months or so. I'm eating right around 1650 so I'll see where I stand next week regarding the scale and losing that last five, or maybe even 10 pounds, or eating more. Looks like my average TDEE is right around 2000-2100, higher on days I exercise and lower on the two days a week I don't. So maybe 1650 to 1700 will actually be fine. I don't like to undereat but that's only a 350 cal deficit average per day which isn't too bad really. I can't do a 500 deficit, it wears me down.......LOL0 -
HHD all!
@luluinca hope the shoulder heals soon!
I hate having Costco sized containers of junk food laying around the house...
Yesterday:
Zumba class & Krav Maga. No strength work.
Assessment: jalapeño sausages for dinner. Seriously derailed again last night with the trail mix & chocolate covered raisins. I'll need to get hubby to hide the canister of those things on me or toss it. Grrrr...
Today:
Cardio - step class
Strength - military press 6x3@70 lbs or 6x4@65 lbs (will see where I'm at tonight & go from there)
Front squat 5x5@120-125 lbs
Pull-ups 5x2 (power)
Assessment: will be making beef stew for dinner tonight. Hope to keep nutrition intake on track today.
Thanks.........and btw......I cannot have chocolate covered raisins in the house........they are my favorite candy and I simply cannot stop eating them until I've finished them all. LOL. Good luck with those!0 -
Late entry alert!
@luluinca on YouTube search for Tony Horton Shoulders Rehab workouts. it really helped me with my shoulders when i was injured.
Strength: Bulk Legs and H&C ISO Speed Hammer. totally loved it! waa running late and still couldn't make myself turn the dvd off without completing the workout.
Cardio: well speed component of Hammer workout was my only cardio.
Nutrition: has had lunch out last two days, some kinda Caribbean style fish and eggplants dish. ooooohhhhh was amazing!0 -
Late entry alert!
@luluinca on YouTube search for Tony Horton Shoulders Rehab workouts. it really helped me with my shoulders when i was injured.
Strength: Bulk Legs and H&C ISO Speed Hammer. totally loved it! waa running late and still couldn't make myself turn the dvd off without completing the workout.
Cardio: well speed component of Hammer workout was my only cardio.
Nutrition: has had lunch out last two days, some kinda Caribbean style fish and eggplants dish. ooooohhhhh was amazing!
Thank you so much!!!0 -
Cardio:
31 minutes (5 miles) on recumbent bike
Strength:
Biceps Curl 10 lb 2x12
Calf Raises 35 lbs 2x12
Chest Press 10 lbs 2x12
Back Extension 30 lbs 2x12
Hip Adduction 37.5 lbs 2x12
Leg Press 50 lbs, 18, 12
Lat Pulldown 10 lbs 10, 12
Shoulder Press 10 lbs 2x12
Slept most of the day after coming back from the gym. I hate fibro.0 -
I'm trying to get my fat% down from ~16% to <12% by properly cutting calories and exercising. Current weight is 89 kg, height is 195 cm. My goal is to stay lean, but have my muscles NOT covered by fat. I don't wish to become bulky, just want to have a nice, fit body, with my abs and chest showing. I have got abs, but they are partially covered by a bit of fat. (like the top of my abs are visible, i want it to continue all the way down to my hip.)
Cardio: 3x a week running, with a total of at least 35km/wk (approx 3500 cal). When I find the time, I join my soccer team twice a week.
Strength: 4x a week, doing exercises at home for at least an hour (while watching game of thrones
) 1 hour consists of > 10 reps of:
- 30 regular push ups
- 30 sec plank
- 60 x sit ups on an exercise ball
- ~ 2 min of hoolahooping
- 60 x crunches
My HR monitor tells me I'm burning ~450 cals during these exercises, is this accurate? Heart rate fluctuates from 90 to 125 during these exercises).
Assessment: Feeling good. Consistently staying beneath my daily calorie goal. Trying to eat >100 gr proteins a day.
Any tips on what I should be doing, or if I'm already heading in the right direction?0 -
Hey gang,
I like myself unconditionally!
Happy LCW and TGIF! 3 clients this morning then I'm off the rest of the day. Continuing knee rehab. Mobility is getting better, but point of bending is still stiff.
Cardio: stationary bike- 30 minutes (200 calories)
Strength: core
Assessment: IHOP last night after my DD's concert.0 -
Add in a tricep extension (doesn't matter which type) for complete workout. I understand about your fibro. Good job.Cardio:
31 minutes (5 miles) on recumbent bike
Strength:
Biceps Curl 10 lb 2x12
Calf Raises 35 lbs 2x12
Chest Press 10 lbs 2x12
Back Extension 30 lbs 2x12
Hip Adduction 37.5 lbs 2x12
Leg Press 50 lbs, 18, 12
Lat Pulldown 10 lbs 10, 12
Shoulder Press 10 lbs 2x12
Slept most of the day after coming back from the gym. I hate fibro.
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Strength: 4x a week, doing exercises at home for at least an hour (while watching game of thrones ) 1 hour consists of > 10 reps of:
- 30 regular push ups
- 30 sec plank
- 60 x sit ups on an exercise ball
- ~ 2 min of hoolahooping
- 60 x crunches
My HR monitor tells me I'm burning ~450 cals during these exercises, is this accurate? Heart rate fluctuates from 90 to 125 during these exercises).
A HR monitor is not accurate for strength training. I mean, it'll have your HR listed properly, but the calorie burn is not correct. The problem with any device using HR to estimate calorie burn is that one's HR doesn't directly determine calorie burn. There's a relationship tied into one's VO2 max and maximum heart rate, but most HR monitors don't ask for that information. Here's a good read:
http://www.myfitnesspal.com/blog/Azdak/view/the-real-facts-about-hrms-and-calories-what-you-need-to-know-before-purchasing-an-hrm-or-using-one-21472
HR monitors are usually better for steady-state cardio, but even there, the calorie counts can be way too high. I use a GPS watch with HR monitor for my running, but it's because I monitor my heart rate for training, not the calorie count.
If you're using the calorie burn to decide how much "extra" to eat on your strength training days, I'd eat, at best, 30% of those calories back.
Oh, and not to say that strength training can't leave you feeling starved! I've definitely been quite hungry after a good workout.
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Good Morning and Happy Friday!!!
Strength: Bulk Chest and Chisel Endurance done! feeling fried and see a rest day fast approaching!
Cardio: I'm allergic to this word. haha
Nutrition: been going out for lunch, so haven't done so well last few days, time to get it back on track!0 -
TGIF..........and I really mean that. Looking forward to another weekend of wedding preparations so no workouts this weekend! I worked hard this week so I'm ready for a couple of days off.
Cardio: Got my 6 minutes of stair in during my circuits and then ran the basketball court to the tune of 18 laps.
Strength: 45 min circuit training including 2 sets each of 12 goblet squats w/25 lbs, 12 good mornings w/25/25 lbs, 20 prone jumping jacks, physio ball pikes and bridges, 12 back extensions w/20 lbs, 12 decline situps w/10 lbs, 12 decline leg lifts, 16 decline scissors, 2 min elevated leg plank, 2X3 min stairmaster between sets. 65 min strength training and running including 3X6 laps around basketball court in between sets of strength, leg press <single leg warmup of 12@130 lbs and 10@180 lbs, dbl leg 12@310 lbs, 10@400 lbs, 8@450 lbs and 6@470 lbs>, front squats <2X5 @45 lbs warmup, 2X5 @65 lbs and 1X5 @75 lbs>, 2X10 bicep curls w/15/15 lbs, 2X10 cable deadlifts w/40/40 lbs, 2X10 monkey pull w/8/8 lbs, 2X10 cable wood chop w/23 lbs, 2X10 inner thigh w/100 and 2X10 single leg hamstring curl w/40.
Assessment: I appreciate the help with exercises for my shoulder and will let everyone know if they help. It's pretty sore so I'm just trying to find things to do at this point that don't aggravate it or make it worse. I'd love to be able to maintain my upper body muscles.......LOL. Food wise I'm still under 1700 but feeling good and losing a little so I think I'm okay for now.
Have a great weekend everyone!!! See you on Monday!0 -
TGIF!! I realize I forgot to check in on Wednesday, so:
Wednesday Strength training:
Bench Press: 4x5x75lb, OHP: 4x5x50lb, Pendlay Row: 2x5x70lb, 2x5x75lb, Goblet Squat: 5x5x25lb, Good Mornings: 5x5x25lb.
Friday:
Strength training:
Bench Press: 1x5x65lb, 3x5x75lb
OHP: 1x5x45lb, 3x5x50lb
Pendlay Row: 1x5x65lb, 2x5x70lb, 1x5x75lb
Leg Raises: 1x10
Pushups: 2x5
Food: Been on target all week. ready for my races this weekend!0
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