"TLFC" exercise and accountability support!
Replies
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Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 2 tonight. First day of knee rehab went good. Will continue with stretching today.
Cardio: bike riding- 30 (150 calories)
Strength: chest- incline bench, dumbell flat bench, machine flyes, dips. 4x12,10,8,6
Assessment: Sushi last night.0 -
Good Morning gang!
Strength: Bulk Legs and Max Hammer Strength
Cardio: coming up tomorrow
Nutrition: was under calories limit and low on protein. not a concern, since I have been real high on protein last few days0 -
Still working on my running here since I can't do much with my shoulder. Today I decided to see what pace I'm running at by running 15 minutes straight and using my fitbit to check time and distance.
Cardio: 15 min run.......1.28 miles so my pace is about and 11.7 min mile.
Strength: 30 min circuit training including good mornings, goblet squats, planks, prone jumping jacks, decline situps/scissors/leg lifts and stair master. 45 min strength training including leg press <single leg warmup 1X12@ 130 lbs, 1X10@ 180 lbs, dbl leg 1X12@ 310 lbs, 1X10@ 400 lbs, 1X8@ 450 lbs and 1X6@470 lbs>, 3X8 bent over rows @65 lbs and 1X5@ 75 lbs, 2X20 each of low weight cable pulldowns, 2X10 each of cable wood chops, 2X10 cable squats w/47/47 lbs, 2X10 inner thigh and 2X10 each of single leg glute master. 15 min run/1.28 miles.
Assessment: Just trying to stay focused on my shoulder and eating at a slight deficit still.0 -
Happy Tuesday!
Strength: pull-ups 3x4
Barbell OHP 3x1@70 lbs
Front squats 5x5@95 lbs (power)
1.5 mile run
With PT: box jumps, hurdle ladder & med. Ball drills, angled barbell exercises
Assessment: sausages for dinner. About 300 calories over. Not worried.0 -
Happy Tuesday!
Cardio: 5 mile run, easy pace.
Food: on target.0 -
Quick Tuesday entry....
3 not too slow miles on the elliptical. Not feeling it today, but got something in!
Eating good, small deficit0 -
Took a 3 day weekend off from exercising.
Strength- FTX Max upper and lower body for 40 min.
Cardio. None
Assessment- stable and stuck with 2# to go.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. My last 11:00 am appointment to fulfill, so no yard duty today since it's Wednesday is a short school day every week.
Cardio: bike riding- 30 minutes (150 calories)
Strength: shoulder- military presses, side laterals, bent over rear laterals, front laterals. 4x12,10,8,6
Assessment: Pork chops for dinner.0 -
HHD Fit people!
Strength: Build Back and Biceps
Cardio: Chisel Cardio
Nutrition: on track! I guess making weekly goals to stay on plan regarding the nutrition, pays off!0 -
Happy Hump Day!
Krav Maga class.
Circuit work 5 rounds of:
Dumbbell Step up to reverse lunge 8 reps@15 lbs/side
1 arm alternating kettlebell swing 20 reps@40 lbs
1 arm kettlebell row 8 reps@40 lbs
Swiss ball pistol squat 5 reps/side
Lateral bounding with crossover 10 reps
Clapping push-ups 6 reps
Assessment: steak & sweet potato for dinner. Calories under macros on target
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Rest day here but did my shoulder PT. Found out my therapist is leaving to work full time at City of Hope beginning next week....so I'm going to get the owner of the facility until she can be replaced.........should be interesting.
I'll either run tomorrow or go to the gym and the the reverse on Friday!
HHD everyone!0 -
Well hey there,
Cardio- 40 minutes aerobic step (-430 cals)
Assessment- Good food and in deficit0 -
Happy Hump Day!
Krav Maga class.
Circuit work 5 rounds of:
Dumbbell Step up to reverse lunge 8 reps@15 lbs/side
1 arm alternating kettlebell swing 20 reps@40 lbs
1 arm kettlebell row 8 reps@40 lbs
Swiss ball pistol squat 5 reps/side
Lateral bounding with crossover 10 reps
Clapping push-ups 6 reps
Assessment: steak & sweet potato for dinner. Calories under macros on target
Dang girl, I have no clue what Krav Maga is but those circuits are hard...........good job!!!0 -
Strength- FTXMax legs (41 min) and some calisthenics in the Hogwarts challenge (35 min).
Cardio. Well, a mile on the bike, to help stretch out my site back.
Assessment- not bad since started my Chinese night class last week and work and am busy!! Thank goodness I only need 6 hours sleep a night!0 -
Hey gang
I like myself unconditionally!
Happy Thursday!!! 4 clients this morning and 3 tonight. Gonna ride outside today.
Cardio: biking riding- 30 minutes (150 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Steak last night.0 -
Double post
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Good morning fitfam
Strength: Bulk Arms
Cardio/ Strength : ISO Speed Hammer
Nutrition Healthy home made food, I'll be good until weekend.0 -
Hey, all!
Forgot to post my Wednesday workout:
Strength training:
Bench press: 5x5x72.5lb
OHP: 5x5x50lb
Pendlay Row: 1x5x65lb, 2x5x70lb, 2x5x72.5lb
Goblet Squat: 5x5x25lb
Push ups: 3x5
Flutter Kicks: 3x20
Food: on target.0 -
happy Thursday all!
Krav Maga class.
Dang girl, I have no clue what Krav Maga is but those circuits are hard...........good job!!!
@ luluinca thanks! Krav Maga is self-defense based on martial arts, boxing, wrestling & street fighting used to defend yourself in case of an attack. I started taking it a few months ago. I think the biggest thing I've learned is in case of an attack is to get aggressive & don't back down. It's a fantastic workout & you can earn belts but isn't used in a competition ring.
Yoga class.
Strength:
Barbell reverse lunge to stepup w/hip flexion 2x5/side@65 lbs
Barbell push press 2x5@65 lbs
Towel grip inverted row 3x5
Swiss ball drop & recover 3x3/side@15 lbs
Dual swiss ball prone chest fly 3x3
Lateral step to hip flexion & medicine ball toss 3x5/side
Medicine ball Russian twist & throw on bosu
Pull-ups 3x1/side (speed)
Assessment: calories under. Macro targets on track. Steak & chicken stir fry for dinner.0 -
Strength- none
Cardio - XTRMax 27 min.
Assessment- ate too much at lunch, but was great Thai food.0 -
Hey gang,
I like myself unconditionally!
Happy LCW and TGIF! 3 clients this morning then I'm off the rest of the day. Not much going on. Just waiting for the weekend to enjoy the Warriors and the Superbowl.
Cardio: biking 30 minutes (150 calories)
Strength: core
Assessment: Ribs!0 -
Took two days off in a row, which is rare for me, but got a lot done around here so it wasn't wasted.
Today:
Cardio: 5 min stairmaster and 15 min run.
Strength: 30 min circuit training including goblet squats, good mornings, planks, physio ball pikes and bridges, static lunges w/20/20 lbs, back extensions, side crunch twists and stairmaster intervals. 15 min run (1.35 miles). 60 min strength training including 2X8 shrugs @90 lbs, deadlifts <1X5@95 lbs, 1X5@115 lbs and 1X5@135 lbs>, 3X8 tricep pulldowns w/30 and 3X8 tricep pushdowns w/30, 3X8 single arm bench row w/30 lbs, 2X10 hip thrust w/50 lbs, 2X10 seated bicep curl w/15/15 lbls, 2X16 side lunges w/20/20 lbs, 3X10 inner thigh w/100 and 2X10 single leg glute master w/40 lbs.
Assessment: Having a pretty good week and I'm saving some calories for homemade pizza for our very small Super Bowl gathering.
TGIF and have a great weekend everyone!!!0 -
Did Yoga today for 37 min. Was harder than I thought, but was boring to me. Thought it was an abs DVD! Oh, but my body feels great, and like I had a massage
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Happy Friday everyone!!!!
Strength: Build Shoulders
Cardio: Chisel Agility
Nutrition: will be messed up today, attending a party tonight and who knows what will be on the menu0 -
TGIF everyone!
Ran a circuit class today & went to my Krav Maga class.
Strength: none
Assessment: pizza & protein shake for dinner with kale & cucumber salad. Calories & protein macros were under.0 -
TGIF!
Strength training:
Bench Press: 5x5x72.5lb
OHP: 5x5x50lb
Pendlay Row: 3x5x70lb, 2x5x72.5lb
Goblet Squat: 5x5x25lb
Push ups: 3x5
Flutter kicks: 2x20
Food: on target.0 -
I was exhausted yesterday and ended up sleeping about 10 hours between naps and overnight. Woke up refreshed and went in super early to get the only workout in I'll manage for the weekend, but skipped the run.
Strength: 30 min circuit training including goblet squats, good mornings, static lunges, prone jumping jacks, side planks, decline situps/scissors/leg lifts and stairmaster. 60 min strength training including leg press <single leg warmup 1X12 @130 lbs, 1X10 @180 lbs, dbl leg 1X15 @310 lbs, 1X12 @400 lbs, 1X10 @450 lbs and 1X8 @470 lbs>, front squat <2X6 @65 lbs, 1X 5@ 70 lbs and 1X5 @ 75 lbs>, 3X5 bent over row @ 75 lbs, 3X20 step ups, 3X2 minute cable pulldown with low weight, 3X20 wood chop w/27/27, 3X10 bench chest press w/15/15 lb dumbbells, 3X10 cable DL w/47/47, 3X20 side lunges w/20/20 lbs and 3X10 inner thigh w/100.
Assessment: Felt pretty puny yesterday and didn't eat much but feeling much better today and looking forward to tomorrow's homemade pizza!
Have a Super weekend and enjoy the game if you're watching!0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Go out bike riding with my DD and then later watching the DUBS tonight!
Cardio: biking- 30 minutes (150 calories)
Strength: NONE
Assessment: Taco Bell.0 -
Happy weekend all!
Exercise: none. Rest day. Did some housework, cleAned out my closet, boy did it ever need it!
Assessment: calories & macros on track. I need to keep a closer eye on my macros. PT wants me at 40% protein & carbs 20% fat for both workout & rest days & to stay on the higher end for calorie intake everyday. Time to reset my goals in here...0 -
I was so focused on tacos I forgot Saturday!
Cardio: 6.63 elliptical miles, 936 gross calculated calories, 1 hour New PB, new goal is 960 (16 cal/minute)
Strength: Some upper body pump after the elliptical, including some pull ups with partial grip on the exposed stairs
Food assessment: Been on track, filled up on tacos and some treats yesterday after the calorie burn!0
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