"TLFC" exercise and accountability support!
Replies
-
Good Afternoon and Happy Hump Day Everyone!
Strength: Bulk Chest and Max Hammer Strength done!
I think it's considered normal to feel hammered after that one, because I am so hammered!
Cardio: one of these days
Nutrition: stayed within the limits yesterday, the hardest thing to do, I was still starved!0 -
Happy hump day all.
Worked pretty hard yesterday. Sore today. Don't have my sets in front of me, but definitely did less work than yesterday.
Cardio-nope
Strength- Squats, bench and wide grip cable row.
Nutrition- Pretty decent on calories, too low on protein.0 -
Patting myself on the back this morning. Yesterday was a 17-hour travel day, including 12 on a plane, and 5-hour time difference. So my "day" was 29 hours long. I packed food from home - roast beef sandwich on rye and a lot of veg and some grapes. Only thing I purchased was coffee at the airport.
After arriving at the hotel, I went for a 3/4 mile walk before bed. Managed to meet my 5500 steps! No cardio except lifting my suitcase.
Assessment: LIFE IS GOOD!0 -
Another rest day here as I was meeting with my physical therapist and wasn't sure what to expect..........or I might just be lazy today, not sure.......
Left side range of motion 70%........right side 95%.........so we have some work to do but she said it's totally doable and I'm dedicated to doing the exercises. She noted that she's had clients with it worse. It feels better since the shot of cortisone and I'm going back to my normal routine in the morning which is abbreviated weight lifting, circuit training and running. I'll be going in 3 days a week for PT for as long as I can and my insurance covers it 100%..........that's a first......LOL
Happy Hump Day!!!0 -
Happy Hump Day!
Cardio: Zumba 30 mins. Krav Maga class.
Strength: barbell OHP 5x5@60 lbs
Barbell front squat 5x5@95 lbs (speed)
Parallel grip Pull-ups 5x5
Assessment: sausages & quinoa with wild rice dinner. Macros & calories on target.0 -
Good job. Be diligent!Patting myself on the back this morning. Yesterday was a 17-hour travel day, including 12 on a plane, and 5-hour time difference. So my "day" was 29 hours long. I packed food from home - roast beef sandwich on rye and a lot of veg and some grapes. Only thing I purchased was coffee at the airport.
After arriving at the hotel, I went for a 3/4 mile walk before bed. Managed to meet my 5500 steps! No cardio except lifting my suitcase.
Assessment: LIFE IS GOOD!
0 -
Hey gang
I like myself unconditionally!
Happy Thursday!!! 4 clients this morning and 3 tonight. Knee still a little sore, but everyday getting better.
Cardio: biking- 30 minutes (150 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment:[/] Pork chops last night.0 -
Had a great morning at the gym and the cortisone shot really made a big difference in the amount of pain I've been dealing with............really knocked it down.
Cardio: 6 minutes of stairmaster intervals and about12 minutes running around the basketball court.
Strength: 15 min shoulder rehab. 30 min circuit training including good mornings, goblet squats, planks, decline situps/scissors/leg lifts, bridges, pikes and stairmaster. 60 min strength training and running including 2X12 laps around Basketball court, leg press <single leg warmup 12@ 130lbs and 10@ 180 lbs, dbl leg 12@ 310 lbs, 10@ 400 lbs, 8@ 450 lbs and 6@470 lbs>, 3X5 single leg RDL w/95 lbs, 3X10 bent over row @65 lbs, 2X20 stepups, 2X20 side lunges w/20/20 lbs, 2X10 wood chop and 3X10 inner thigh w/100.
Assessment: Ate a little low the last two days because I just wasn't burning that many calories. Back to normal today except that we're going out to dinner later.
Happy Thursday everyone!!!0 -
ha! almost forgot to post!
Strength: Bulk Legs
Cardio: Chisel Cardio
found out i should have done Chisel total body and not the cardio, going home to fix this mistake! haha
Nutrition: The monster in me, seems is settling! my appetite has become a bit more controlled, yeay!0 -
Happy Thursday everyone!
Strength: None, been a slacker lately and need to set up a better home gym variety
Cardio: Just shy of two hours, 12 miles, and 1700 machine estimated calories on the elliptical. That cardio base is getting more and more solid by the day. Still had gas in the tank for some high intensity work at the end!
Assessment: Filet mignon roast cooking, lots of carbs and veggies to go with it. Will be hard to eat back calories today, shooting for solid recovery food. Should have picked up a "forbidden" snack, as I have calories to play with today!0 -
Happy almost weekend is here!
Cardio: step class.
Strength: barbell front squats 6x3@135 lbs
Pull-ups 5x2
Assessment: calories & macros on track. Chicken tacos, salmon & salad for dinner.0 -
TGIF!!
I've been a lazy bum with exercise all week. Got back to it today.
Strength training:
Bench Press: 1x5x65lb, 3x5x70lb
OHP: 1x5x45lb, 3x5x50lb
Pendlay Row: 1x5x65lb, 3x5x70lb
Goblet Squat: 1x5x25lb
Good Mornings: 3x5x25lb
Food: been on target this week.0 -
Hey gang,
I like myself unconditionally!
Happy LCW and TGIF! 3 clients this morning then I'm off the rest of the day. Finally taking the the tree and lights today now that I can actually climb a ladder. Lol, neighbors will be happy.
Cardio: biking 30 minutes (150 calories)
Strength: core
Assessment: Taco Bell......again.0 -
Happy Friday People!
Glad this week is about to be done! yeay!
Strength: Bulk Back
Cardio: Hammer Plyometric
Nutrition: Last night i intentionally ate and drank, like I didn't care! haha well, had a good reason to celebrate and didn't want thinking about macros holding me back. I will be behaving today. haha0 -
TGIF everyone. Have a busy weekend here with a wedding shower tomorrow. Got my run/walk in this morning and then PT in a couple of hours.
Cardio: 2.35 miles running and 1.25 walking uphill. Burned about 400 calories in 50 minutes.
Strength: Not today
Assessment: I'll be good today so I can eat a little extra tomorrow!
Have a great weekend!0 -
Haven't been on much this week but have been doing my workouts.
Cardio- FTXMax DVD. Burn about 110 per session and get my HR in good range according to my Polar HF7
Strength- Yesterday was legs and Wed was arms on FTXMax. Mixed exercises.
Assessment- not as hard workout as I was hoping for but I'm only on the beginning DVDs. Able to do gentle burpees again and my foot is slowly healing. Can't do lunges so have put in squats. I think my form sucked on the Bulgarian squats and split squats. Doing goblet, sumo, and regular squats. Weight is maintaining.0 -
I did full body strength training and 20 minutes Cardio.0
-
TGIF all!
Yoga & Krav Maga classes today.
Strength: barbell OHP 3x5@65 lbs; 2x1@70 lbs
Rear delt raise 3x10@15 lbs
Lateral & 45 degree shoulder raise 3x10@12 lbs
Cable external shoulder rotation 3x10
Swiss ball rollout 1 foot raised 2x10
Bird dog on ball 30 seconds/side
Assessment: homemade beef stew for dinner calories & macros on track.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! End of the month! Just going to get in some light bike work and hopefully a little more knee rehab this morning.
Cardio: biking- 30 minutes (150 calories)
Strength: NONE
Assessment: Steak and potatoes.0 -
I intentionally went jogging for the first time in probably 20 years!
Strength: None
Cardio: slightly over 5 miles jogging @ approx 10 minute per mile pace. Did 3.2 on the first outing and my app died, so stopped and did 2 more on the HS track on the way home to get an idea of pace on the first few. Making sure the back is good with running again, will see. No pains I wasn't expecting today.
Assessment: Ate ALL the freaking little crappy brownies last night, but on track for the week.0 -
Happy Saturday!
Cardio: 6 mile run, 1 mile at tempo, rest at easy.
Food: on target0 -
Happy Sunday all,
No formal exercise this weekend. Looked after my nieces & took my brothers dog for some nice walks. Step count around 15k yesterday.
Assessment: chicken & rice for dinner. Protein macros were low.0 -
Saturday's entry:
Strength: Bulk Arms and ISO Strength Chisel done!
Only cardio was from all the chewing i did yesterday. Pit monster was back and was so merciless too! i think i ate just about 3000 calories if not more. good thing its not every day and with all the deficits i usually have i don't think this will have a massive negative impact.0 -
Got a nice workout in this morning after a hectic wedding shower day yesterday..........:) Started the morning with some shoulder rehab stretches. It's really feeling a lot better and I'm sooooooo happy!
Cardio: 6 min stairmaster and 16 min running around basketball court.
Strength: 35 min circuit training including good mornings, goblet squats, planks, physio ball pikes and bridges, decline situps, scissors and leg lifts, stair master. 75 min strength training and running including 26 laps around basketball court, front squats <2X5 @ 65 lbs, 1X5 @ 70 lbs, 1X5 @ 75 lbs>, Dead lift <1X5 @95 lbs, 1X5 @ 115 lbs and 1X5 @ 135 lbs>, 2X10 wood chop with 23 lbs, 2X20 fwd lunges w/20/20 lbs, 2X20 each of low weight seated pulldowns, 2X10 bicep curls w/12.5/12.5 lbs, 2X10 bridges w/45 lbs and 3X10 inner thigh w/100.
Assessment: Didn't go crazy yesterday but did have a piece of cake........yummy!
Have a great Sunday everyone............we're just relaxing the rest of the day...........rainy weather here!0 -
Happy Sunday, all!!
Cardio: 6 mile, easy pace. Welcome to Texas winter, where we had spring temps, so this run was slow and exhausting. But, ran with a friend, so enjoyed that aspect.
Food: on target, but not all that healthy.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 4 tonight. New month! Got your goals set for this one? For me it's about being able to work legs directly with at least leg press by the end of the month!
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 junk food yesterday pretty much. DD and I went and watched "Kung fu Panda 3". Funny.0 -
@ninerbuff, good luck with that knee!
Feb 1st..........already? My goal this month is to just keep working on my shoulder and hopefully get back to 100% by the end of the month. I think it's possible. Otherwise, keep improving my running times and distance.
Cardio: 3.25 mile walk with the dog in 45 minutes, so a pretty good pace!
Strength: Not today but I will be doing shoulder rehab exercises.
Assessment: Had a good weekend except for the piece of cake at the shower........no harm done though.
Have a great week everyone!0 -
Happy Monday All,
Strength: Build Chest/Tris, Chisel Balance
Cardio: none
Nutrition was good yesterday, because I fell sleep earlier that I supposed to, haha worked well for me, but planning to get the nutrition on point for the week.0 -
Happy Monday,
Krav Maga & a yoga class today.
No strength work.
Assessment: calories & macros on track today.
My original goal up to the end of March originally included rebasing strength for major compound lifts: front squats, pull-ups, OHP, deadlifts, chest press and rows. However, I got a good deal for PT sessions with a trainer I've worked with before. His specialty lies in sports strength & conditioning. My goals for my sessions with him are related to improve my skills in Krav Maga. They include increasing endurance to maintain as much explosive power as possible for up to 5 minutes, improved single leg balance & improved fast reaction time to unexpected stimuli.
0 -
Happy Monday everyone!
Late entry for yesterday... 5 miles of slow walking with the wife. Still a little stiff from Sundays run, but after the first real run in years that was expected I guess. No pain, just found a couple muscles not used much lately!
Today
Cardio: none
Strength: a quick upper body blast of body weight stuff, shoulders and chest heavy
Nutrition: Ate everything yesterday, but at deficit for the week and mostly protein heavy, at least not all junk!0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.6K Introduce Yourself
- 43.8K Getting Started
- 260.3K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.5K Recipes
- 232.5K Fitness and Exercise
- 430 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions