"TLFC" exercise and accountability support!
Replies
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It's a great day to workout indoors here!
Strength: None, still a bit sore from some variations the other day.
Cardio. Killed it on the elliptical. 98 minutes, 10 miles, 1400 calories, machine calculated.
Assessment: Still munchies to be had to catch up!
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Hoping for the best!@luluinca if my best wishes for you shoulder could heal, you'd be in that pool out lapping everyone yesterday!
Thanks, that's really a great wish!!! I have an appt Tuesday with an orthopedic surgeon, not sure how much I'll know at the first appointment but I'm pretty sure it's a rotator cuff tear.............hopefully not too bad and hopefully I'm wrong!
This is my 4th injury in 2.5 years but I'm not giving up................there's always a work around an injury and the other 3 went away with time and effort so I'll fix this one too!
The thing I'm most worried about is whether I'll be able to swim this summer............but I'm determined!!!
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Hey gang,
I like myself unconditionally!
Happy weekend! 3rd week since injury and still a little gimpy. Just working on rehab. I'll see if I can do some light bike riding today.
Cardio: stationary pedaling- 30 minutes (80 calories)
Strength: NONE
Assessment: Taco Bell last night.0 -
Hoping for the best!@luluinca if my best wishes for you shoulder could heal, you'd be in that pool out lapping everyone yesterday!
Thanks, that's really a great wish!!! I have an appt Tuesday with an orthopedic surgeon, not sure how much I'll know at the first appointment but I'm pretty sure it's a rotator cuff tear.............hopefully not too bad and hopefully I'm wrong!
This is my 4th injury in 2.5 years but I'm not giving up................there's always a work around an injury and the other 3 went away with time and effort so I'll fix this one too!
The thing I'm most worried about is whether I'll be able to swim this summer............but I'm determined!!!
Thanks Niner..........I have my fingers crossed! Whatever it is I'll deal with it!0 -
Happy weekend!
Very strange my post yesterday was cut short. Has this happened to anyone else?
Yesterday's workout: led a circuit class & went to Krav Maga. No strength work.
Today: went to an indoor obstacle course. I really enjoyed dirching the ring swings & falling into the ball pit! Course included wall climbing, rope climbing, rock wall, tire pull, crawling (so nice to have mats under your knees). I tried the battle ropes, first time wow what a workout that is. Afterwards sid a 3 mile light walk/jog.
Assessment: pizza & wine last night, over calories. Today homemade soup for dinner. Calories & macros on target.
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@ninerbuff : Yay on the good news!
@luluinca : Fingers crossed for your shoulder.
Happy Saturday!
Cardio: 4 mile run with my friends (our weekly meetup). Kept things light as still getting over my cold, plus one buddy is only a week out from her recent illness. Easy pace.
Food: on target.0 -
@ninerbuff Awesome news!!!!
Strength: Had some time on hand so got a bit carried away. Bulk Back, Chisel Balance and Hammer Conditioning and me, all done!
Cardio: Zip Zero
Nutrition: Had pizza last night, exactly like how a hungry beast does.
tonight staying reasonable. still have to bring my protein up so thinking of snack ideas for a bit later0 -
Got up and went to the gym this morning before nerding out all day playing games with friends.
No cardio, just strength.
Strength: Squat felt so good except I'm not used to doing so many reps/set. lol 10,10,15,10,10,10
Bench- 10,7,5,3,2,2,2,1,1,1,2
Food-pizza & beer. and then tons of junk food while gaming today. lol0 -
Took a rest day yesterday but worked hard around here and then went to PF Chang's for dinner.....yumm.
Today I made it to the gym. I'm trying really hard to enjoy running since I can't really enjoy weight lifting right now. It's going better than I expected and I may go to one of the local tracks tomorrow and just run for as long as I can, without overdoing it of course, and see how I do.
Cardio: 8 min stairmaster as part of circuit training and 24 laps around the basketball court (about 17 minutes) as part of strength training.
Strength: Foam roller/dynamic stretches. 40 min circuit training including 2 sets each of 12 good morning w/50 lbs, 15 goblet squats w/25 lbs, 10 each single leg physio ball bridges, 10 physio ball pikes, 2 min forearm plank, 15 decline situps w/10 lbs, 20 decline scissors, 10 decline leg lifts, 12 monkey pulls w/8/8 lbs 12 back extension w/20 lbs and 4 min stairmaster after each set. 80 min strength training and running including 3X8 laps around the basketball court, front squats <1X5 w/65 lbs, 1X5 w/75 lbs and 1X5 w/80 lbs>, leg press <single leg warmup of 12@130 lbs, 10@180 lbs and dbl leg 12@310 lbs, 10@400 lbs, 8@450 lbs and 6@470 lbs>, 2X10 cable chest press w/20/20, 2X10 cable wood chop w/27 lbs, 2X16 side lunges w/20/20 lbs, 3X12 bridges w/45 lbs, 3X10 bicep curls w/12.5/12/5 lbs and 3X10 inner thigh w/100.
Assessment: Didn't really log dinner but I'm sure I went a little over last night and tonight we're having a turkey but I'm keeping the trimmings reasonable so I shouldn't go over.
Have a great football day if you're into that.............go Broncos!!!0 -
Hello all, happy Sunday!
Cardio- Two mile run outside. 26 degrees here...not bad. 250 cal.
Strength- 3 circuits.
1- Squat 8lb x 15
Deadlift with back row 8lb x 20
Holding bridge with chest press 8lb x 20
2- Wood chop 8lb x 12 each side
Reverse fly 8lb x 15 (could not get good form or truly complete this move at 8lb)
Squat with overhead press 8lb x 20
3- Side lunge with bicep curl 8lb x 20
Lawn mower- 8lb x 20 each side
Overhead reach with leg lift- 8lb x 20 each side.
Link here: https://www.pinterest.com/pin/549931804478748646/
Assessment- at calorie goal all weekend- saved all calories today to enjoy drinks/football snacks. 3 days of work this week then vacation!!
Feedback on the lifting program above appreciated
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Happy Sunday!
Cardio: 6 mile run, easy pace.
Food: on target.0 -
Well we didn't get much snow.... whew!
Sunday
Cardio: 30 minutes on the elliptical 3.61 miles, 505 machine calculated calories
Strength: none
Assessment: Tomato soup and some grilled ham and cheese for dinner on a cold day0 -
Yesterday and today, cardio = pacing in my house, because snowbound. Made my goal.
Strength = nothing worth mentioning. Back is a bit stiff from lifting heavy stuff around the house, so babying it a little.
Assessment = food on track both days. All's good here. Looking forward to being able to get outside soon though!0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 4 tonight. Can't believe January is almost over already!
Cardio: boxing- 30 min (200 calories)
Strength: back- high pulldowns, one arm rows, seated cable rows, straight arm pushdowns. 4x12,10,8,6
Assessment: Had sushi for dinner. Mostly just rested my knee and watched both games yesterday.0 -
Morning all
Cardio-no
Strength- squat 10,10,7,5,3,3,2,2,1,1,1,1,2 bench 10,7,5,4,3,2,2,1,1,1,2,2,1
Food- the weekend was shot.0 -
Hello everyone, happy Monday!
Cardio: Short dreadmill run, 1 mile @ 5 & 6 mph with some incline mixed in. Read 130 cal. If the weather stays good (clear and in the 20's) then I will try and get in a two mile run outside with my dog after work.
Strength: Same lifting routine as yesterday, but with 10lb weights instead of 8lb weights.
Squat 10lb x 15
Deadlift with back row 10lb x 20
Holding bridge with chest press 10lb x 20
Wood chop 10lb x 12 each side
Reverse fly 10lb x 15 (VERY weak in this move, can't fully extend)
Squat with overhead press 10lb x 20
Side lunge with bicep curl 10lb x 20 each side
Lawn mower- 10lb x 20 each side
Overhead reach with leg lift- 10lb x 20 each side
PLUS: Weight assisted pull ups & dips - 5 each @ 60lb
Assessment: Great! Feeling good. Had full fat Noosa yogurt for breakfast this morning with a few almonds and raspberries. As I have been experimenting with meal times I find that a bulky breakfast, 300-500 cal, keeps me much more satisfied throughout the day. As opposed to when I would try to skip breakfast, and I could never get rid of that edge of hunger throughout the day and stay within my calorie targets. This applies more to weekday routines when I'm up early and at work.
Cheers all, have great days!0 -
Cardio - Zumba 60 mins (850 calories)0
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It's Monday already?
Cardio: Went out for another 3.5 mile walk/run and today ran 2.25 miles of it so increased that a bit. Missing swimming but I'm getting used to running and decided I don't hate it.....LOL
No real strength training until Wed....
Assessment: Over ate a little this weekend with dinner out and a turkey dinner last night but back to normal this morning.
Have a great week everyone!0 -
Happy Monday All!!!
Strength: Bulk Arms and Total body Hammer. wow!!!! still feeling it!
Cardio: one of these days!
Nutrition: I was a bottomless food monster yesterday! phew! stuffed my face, over, over and over again! yuck! it's a miracle the number on the scale was not increased by a million, because of the water gain!0 -
Happy Monday all!
@MJFSH "Nutrition: I was a bottomless food monster yesterday! phew! stuffed my face, over, over and over again! yuck!" ...LMAO this made me laugh...must be a full moon or something I did the same thing yesterday...watched a movie & stuffed my face...no idea how much crap I ingested....
Yesterday: how many calories burned sitting on a couch stuffing my face? No idea, too ashamed to track it
Today:
Cardio: 1.5 mile dreadmill run test 14:02 mins (this sucks, my PR is 11:56 mins last time I did this)
Strength:
Military press 6x1@70 lbs
Front squats 5x5@120 lbs
Shoulder width pull-ups 5x2 (speed)
Krav Maga class tonight
Assessment: chicken for dinner tonight way under calories today, hoping it'll help net out yesterday's fiasco...
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So take a days rest between strength days so your muscles can recover. You don't need to strength train every day unless you're doing a split system.Hello everyone, happy Monday!
Cardio: Short dreadmill run, 1 mile @ 5 & 6 mph with some incline mixed in. Read 130 cal. If the weather stays good (clear and in the 20's) then I will try and get in a two mile run outside with my dog after work.
Strength: Same lifting routine as yesterday, but with 10lb weights instead of 8lb weights.
Squat 10lb x 15
Deadlift with back row 10lb x 20
Holding bridge with chest press 10lb x 20
Wood chop 10lb x 12 each side
Reverse fly 10lb x 15 (VERY weak in this move, can't fully extend)
Squat with overhead press 10lb x 20
Side lunge with bicep curl 10lb x 20 each side
Lawn mower- 10lb x 20 each side
Overhead reach with leg lift- 10lb x 20 each side
PLUS: Weight assisted pull ups & dips - 5 each @ 60lb
Assessment: Great! Feeling good. Had full fat Noosa yogurt for breakfast this morning with a few almonds and raspberries. As I have been experimenting with meal times I find that a bulky breakfast, 300-500 cal, keeps me much more satisfied throughout the day. As opposed to when I would try to skip breakfast, and I could never get rid of that edge of hunger throughout the day and stay within my calorie targets. This applies more to weekday routines when I'm up early and at work.
Cheers all, have great days!
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Save that shoulder!It's Monday already?
Cardio: Went out for another 3.5 mile walk/run and today ran 2.25 miles of it so increased that a bit. Missing swimming but I'm getting used to running and decided I don't hate it.....LOL
No real strength training until Wed....
Assessment: Over ate a little this weekend with dinner out and a turkey dinner last night but back to normal this morning.
Have a great week everyone!
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Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 2 tonight. Day 1 at my DD's school as yard duty went well. Almost had to take a phone away. Kids may end up not liking me.
Cardio: boxing- 45 min (300 calories)
Strength: chest- incline bench, dumbell flat bench, machine flyes, dips. 4x12,10,8,6
Assessment: Turkey burgers on lettuce last night. My DD helped me make them.0 -
Morning all. Totally overate last night but the difference in work capacity when you eat 3k calories vs 2k is interesting.
Cardio-no.
Strength- Squat: 10,10,7,5,4,4,3,1,1,1,1,1,2
Bench: 10,7,5,4,3,3,2,1,1,1,1,2,1,1,2,1
Assessment- Bacon cheeseburger with fries and a couple of tasty beers. Not exactly on.0 -
Good Afternoon Fit, Sexy People!
Strength: Bulk Shoulders
Cardio: Chisel Agility, 10 minutes Abs
Nutrition: something is wrong with me! I feel hungry all the time now a days! can't stop eating! HELP!!!! lol
@ltworide unfortunately, that day is not over for me! I'm still that bottomless pit monster! soon I will need a lift truck to move me around!
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Sooooo, had my ortho appt this morning. Doc says it's likely "frozen shoulder".........inflammation caused by me trying to work through an injury for several months and it gradually just got worse and worse. Got a cortisone shot, RX for Tramadol and PT for 2 months. He said I should be good as new in 2 to 3 months.
All in all not too bad since there is a solution to this which doesn't involve surgery..........yipppeee!!! He also told me that I was the healthiest 65 year old he's seen in years..........so keep working all you youngsters!0 -
Happy Tuesday all!
@luluinca ouch that shot sounds painful! Happy to hear surgery is not needed.
Strength none
Cardio 1.75 mile jog 5.0 mph
1st session with PT today reviewed goals & took some baseline form & movement measures. Reviewed form on barbell front squats, OHP & pull-ups. Completed various exercises on the bosu & free motion cable machine. Goals include improved single leg balance & sustain as much power as possible for 3-5 mins.
Assessment: calories & macros on track. Still feeling starved probably due to feeling exhausted. Night all!0 -
Late check in... as usual!
Tuesday
Strenght: minimal upper body pump and warm up
Cardio: 13 miles plus on the bike, did some sprint intervals and rode the tiny hills we have 700+ estimated calories per Strava
Assessment: still got a lot of calories to eat today0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. Nice day today! Getting out on my bike for a light ride.
Cardio: bike riding- 30 minutes (150 calories)
Strength: shoulder- military presses, side laterals, bent over rear laterals, front laterals. 4x12,10,8,6
Assessment: Taco Bell for dinner.0
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