"TLFC" exercise and accountability support!
Replies
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Cardio: 6100 steps, including a 30-minute (1.2-mile) walk. The weather was nice today and it was great to be outside.
Strength: just did some fooling around with dumbbells, and some wall push-ups.
Assessment: I had a lot more energy today, and aches but not much pain. Food is right on track. I made cauliflower soup, which came out great.
Happy Weekend, everyone!
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Last minute Friday entry....
This late eating sometimes makes me wish I had a nutrition pill!
Strength: None today... blah!
Cardio: Elliptical 1 hour, 911 calories, 6.45 miles, all machine calculations
Assessment: Staying on track and eating well, splitting up my food more to help cover the calories needed late at night!
@luluinca My issue is more with certain angles and rotating close to my body. I just work around it the best I can. Certain swim strokes can make my one shoulder pop... it sounds worse than it feels. I'll also be looking at the suggestion that @MJFSH gave you, might help me too!
@brandiuntz Have a good race weekend. Time reporting is mandatory!
Have a great weekend everyone.0 -
@brandiuntz Good luck this weekend!!!
@robertw486 thanks...........those exercises look interesting but I'm not sure I can start them yet.......I'm waiting to see a doctor first............ugghhh. Good luck with your shoulder too!
Taking the weekend off here just doing wedding stuff but I had a great week last week and lost .5 lbs and maintained a good exercise schedule.
Enjoy all those football games this weekend!0 -
Happy Saturday all!!!
wishing i was still sleep, but had to work and of course i can't go to work without exercising first!
Strength: STS Meso 3 Legs and H&C Hammer Total Body done! it really wasn't a smart move! over two hours of doing strength training workout. didn't know how long Hammer was until i started and once started had to finish! I'm sore as hell, all over!
Cardio: Cathe gets down on legs nonstop. change from one move to next is so quick the heart is pounding the whole time, giving a cardio component to these strength workouts.
Nutrition: has been on the low side specially for a double workout schedule. has to up the calories.
@robertw486 i had same issues with my shoulders. couldn't lift them up as much and had issues with certain angles. these workouts really help , try it but with very little weight.0 -
@brandiuntz best wishes this weekend, kill it!
@Huge1993 welcome!
Happy weekend all!
Felt great to help motivate my partner in Krav Maga class last night by doing sprawls with her while it was my turn for pad holding while she punched & sprawled!
No workouts today, 16k+ steps completed. Might hit gym tomorrow for strength work.
Assessment: chicken souvlaki for dinner, low on protein today but within calories.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! So 2 weeks after my injury, I'm much more mobile, but knee is still stiff and still some pain if I sit too long or don't move it. Not uncommon, so starting Monday, I'll start doing basic rehab on it.
Cardio: stationary pedaling- 30 minutes (80 calories)
Strength: NONE
Assessment: Steak last night.0 -
Thanks for the well wishes, everyone!!
Happy weekend! Hope you all had a great weekend.
Saturday: ABB 5K race (first race of the Houston Marathon race weekend). Good warm-up pace, time was 31:58.
Sunday: Aramco Half Marathon. Time was 2:23:30...new personal best! Wasn't even trying for that, but felt good the whole way. First time running such a large race (27,000 people total between marathon and half). The city really turns out to cheer!
Food: wasn't tracking.0 -
Wow Brandi...........great race and congrats on the time.0
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Happy Sunday
Yesterday: bike to the Y - 30 minutes, Aqua Spin - 1 hour
Today: Zumba Master Class - 90 minutes0 -
Yesterday: Drove 4 hours to visit my best friend. We made use of the hotel fitness center, and I did a bit over 5 miles on the recumbent bike. Plus a total of 5500 steps. No strength. We went out to eat, and each had half our meal for lunch, and saved the other half for dinner. I came in just right for my calories.
Today: Not as good, fitness-wise. Too sore to use the fitness center (slept weird on the hotel bed). Kept in check with food all day, even managing to get a decent salad at a rest stop on the way home. The ride home was a bit slower due to darkness and snow. Will make it to at least 5500 steps before bed. Let's hear it for pacing in the house!
I hope everyone had a great weekend! I sure did.0 -
@brandiuntz Congrats on your marathon PR!
@ninerbuff glad to hear knee is on the mend!
Another relax day for me at home no workout. More importantly got everything ready to go for the upcoming week. Planning & getting my stuff prepped keeps me stress free & organized.0 -
Lazy, lazy poster here... forgot all about yesterday!
I forget to log the easy exercises some days!
Saturday: Easy 3+ mile walk with the wife.
Sunday: 30 minutes, 3.57 miles, 500 calories on the elliptical. Work!
Strength: Upper body pump, but minor stuff.
I think I'm slowly turning into a cardio freak, and I'm ok with that. I might even cut a few more pounds, even at the expense of some muscle.
Food assessment: On track, but the daughter made some muffins that pushed the edges some. Steak tacos for dinner.
@brandiuntz Congrats on the PB. That always feels good.
@47Jacqueline Good to see you sneaking in a couple days of exercise into the thread!0 -
Wow, congrats @brandiuntz !
Finally could get back to the gym today. I was starting to go stir crazy at home not being able to do anything. Still kept it light and will be doing so for the rest of the week.
Cardio-35 minutes on treadmill ~3mph ~8 incline
Strength- facepulls 3x10 bench- 10,7,5,4,3,2,1,1,1,1
Assessment- Yeah, I didn't pay any attention to what I ate or drank this weekend. At all. Back at it again today though.
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Good Morning All, Congrats @brandiuntz
Strength: Bulk Back, i need to increase my weight next time doing this workout, i felt much stronger today, could be because of the late carb injection last night
Cardio: Chisel Cardio, was still part strength too, was holding 10-15 minutes dumbbells throughout the workout
Nutrition: i need to make some changes to build muscles0 -
Happy Monday! I'm back at it after a weekend of wedding preparations. Felt good this morning because I slept well last night.......LOL. It's funny how getting things done reduces stress which increases my ability to sleep. Still working around my shoulder until I know what's actually wrong with it. I'm afraid to do much rehab without knowing if it's just an impingement or rotator cuff. I'm just trying to maintain my strength, mobility and flexibility and run more!
Cardio: 7 minutes on stair master and about 10 minutes running laps around the basketball court at the gym.
Strength: 40 min circuit training including 2 sets each of 15 good morning w/25/25 lbs, 15 goblet squats w/25 lbs, 10 each physio ball single leg bridges, 20 physio ball crunches w/25 lbs, 2 min elevated leg plank, 15 decline situps w/10 lbs, 10 decline leg lifts, 20 decline scissors, 20 monkey pulls and 3.5 min stair master after each set. 80 minute strength and running w/3X7 laps around basketball court between sets. Leg press <single leg warmup 12w/130 lbs, 8 w/180 lbs, dbl leg 15w/310 lbs, 12w/400 lbs, 10w/450 lbs and 8w/470 lbs>, front squats <2X5 w/65 lbs, 2X5w/75 lbs and 1X5 w/80 lbs>, 3X20 box stepups, 3X10 cable wood chops w/27 lbs, 3X10 cable dead lifts w/47/47 lbs and 3X10 inner thigh w/100.
Assessment: Had a good weekend food wise and stuck to calorie goals. I'm just sticking with calories for now of around 1650 to 1700 and maybe a little less on non-workout days.
Have a great week everyone!0 -
Took the weekend off.
Strength- minor stuff in a Jillian Michaels 30 day shred DVD- but had me sweating. Am taking a little break before I finish my last month of body beast.
Cardio- 20 min. stationary bike (110 cal) and 30 DS DVD (110 cal).
Assessment- trying standing cardio again to see how my foot does. My son is clearing out his room today so I can, in a few months, put a rack and barbell set up in there as I'd like to start Stronglifts.
Have 2 pounds to go to GW (120) and am adding some calories back. My daughter in law saw me working out and said I'm "hot". Nice! Especially since I'm 61!0 -
Happy Monday all!
todays lesson: Turn awkward moments into opportunities for personal learning & development...
No strength work today.
Led a very interesting class today at work... I was covering to lead a yoga/stretch flow class. No problem I've done this before except for one minor hitch I had my coworkers regular 'yogis' mixed with the ladies who prefer my higher impact class... I panicked initially, took a couple of breathes & on a whim mixed some dynamic warmup stretches with low impact bodyweight exercises followed by a very basic yoga flow consisting of sun salutations, balance poses, seated poses & static stretches. It was an interesting experience.
Krav Maga class tonight.
Assessment: boneless chicken thighs with rice & chick peas for dinner last night.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 4 tonight. Much more mobility in my knee now and by the weekend, the swelling should be just about gone.
Cardio: boxing- 30 min (200 calories)
Strength: back- high pulldowns, one arm rows, seated cable rows, straight arm pushdowns. 4x12,10,8,6
Assessment: Watched the games then later had KFC.0 -
robertw486 wrote: »
@47Jacqueline Good to see you sneaking in a couple days of exercise into the thread!
Yes. I'm still supposed to be taking it easy, but I can't sit still any longer. lol
I just ordered a kick scooter - I'm supposed to limit my walking due to the impact on a fractured hip, but I live in NYC where you don't even think about transportation if it's 10 blocks (a half mile).0 -
Good morning everyone! Got a bit more sleep last night, not totally caught up, but it was a good day at the gym. Going a bit batty not being able to squat but its only a few more days.
cardilol- 30 minutes treadmill 3.2mph average 8.5 incline
Bench- Just calling my strength workout bench today. I'm ready for my regular program again. Anyway 10,8,5,4,3,3,2,1,1,1,1,2,2
Assessment- A bit under my calories and protein targets yesterday but that's alright.0 -
Careful on that hip Jacqueline! How it heals may impact posture and movement later. Just be cautious.47Jacqueline wrote: »robertw486 wrote: »
@47Jacqueline Good to see you sneaking in a couple days of exercise into the thread!
Yes. I'm still supposed to be taking it easy, but I can't sit still any longer. lol
I just ordered a kick scooter - I'm supposed to limit my walking due to the impact on a fractured hip, but I live in NYC where you don't even think about transportation if it's 10 blocks (a half mile).
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Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 2 tonight. A little grocery shopping today and just kicking back since it may be too rainy to ride my bike.
Cardio: boxing- 45 min (300 calories)
Strength: chest- incline bench, dumbell flat bench, machine flyes, dips. 4x12,10,8,6
Assessment: Pho last night.0 -
Oh yeah and I'm 52 today.0
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Happy birthday @ninerbuff!0
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Good Morning All and Happy Birthday @ninerbuff
Strength: Bulk Arms and Hammer Max Strength
Cardio: not much
Nutrition: I have to find out what I really need to do! looking at the scale, if it goes down too quick I'm scared of losing muscles and if goes up a bit, too worried I'm gaining weight1 make up your mind woman!0 -
@ninerbuff Have a great birthday............hope you have something fun planned!
Cardio: Got in a 3.75 mile walk/run with the dog. I've been running more and more of it so I'm pretty happy with my progress this year so far.
Strength: None today.
Assessment: Staying really close to my calorie and macro goals so hopefully I'll drop another half pound or so soon!
Keep up the great work everyone.........this is a very motivating group to be a part of!!!!0 -
Cardio:
30 minutes (4.28 miles) on recumbent bike
5500+ steps
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
Not exhausted like I was the last time I did the weight machines. Actually spent the day cooking and cleaning, and still feeling energized!0 -
Cardio:
30 minutes (4.28 miles) on recumbent bike
5500+ steps
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
Not exhausted like I was the last time I did the weight machines. Actually spent the day cooking and cleaning, and still feeling energized!
I think you're doing a great job!!!0 -
@ninerbuff Happy Birthday, hope you had a great day!
@64crayons good work!
Strength:
Shoulder width grip pull-ups 5x2; 2x1+1
Military press 65 lbs 1x5; 2x4; 1x3; 1x2
Front squat 85 lbs (power) 5x5
Cardio:
2 sets 1 min rest:
Skipping 3 mins
Low pulley chops 27.5 lbs 2x10/side
Indoor cycling 20 mins. Easy pace.
Assessment: under calories today. Macros on target. Leftover homemade beef stew for dinner.0
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