"TLFC" exercise and accountability support!
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Happy Weekend, everyone!
Saturday: Cardio: 7 mile run, easy/tempo pace. Run with friends.
Sunday: 10 mile run, easy pace.
Food: not as healthy due to social plans, but on target, calorie-wise.
Go, Denver!0 -
Happy Sunday!
Another Rest day but managed 17.5k steps. Feeling energized & ready for the week ahead. Got breakfasts & lunches ready to go, laundry, shopping done.
Assessment: macro percentages on target but calories under. Chicken thighs & pork ribs for dinner.
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Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 4 tonight. So feel good enough to try to hold mitts again with clients. So I'll be instructing kickboxing this week!
Cardio: boxing- 30 min (200 calories)
Strength: back- high pulldowns, one arm rows, seated cable rows, straight arm pushdowns. 4x12,10,8,6
Assessment: I did okay. It was a boring Superbowl for me.0 -
Had a great day yesterday getting things done around here and then the game and homemade pizza. Weighed myself this morning and same as last week so pizza did no damage I guess.....LOL. No workout again today because of early PT appt. This is my last week of going 3 times a week so I'm looking forward to having some time back. Will manage strength and cardio the rest of the week.
Have a great week everyone! Work hard and stay strong!0 -
Happy start of the week people!
Strength: Build Legs, and Total Body Chisel over 90 minutes of strength training
Cardio:
Nutrition: went all out with cake and cookies and evil stuff on Friday and then ruined it with Chinese food on Saturday, but Sunday was good and planning to keep it civilized during the week too.0 -
Happy Monday!
Led a light stretch/yoga class today at work. Going to Krav Maga tonight.
Assessment: keeping a closer eye on food intake right now. calories under, macro % on target.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 2 tonight. Still working each day with rehab. Almost done with limping around
Cardio: bike riding- 30 (150 calories)
Strength: chest- incline bench, dumbell flat bench, machine flyes, dips. 4x12,10,8,6
Assessment: Tacos last night.0 -
Good morning!!!
Strength: Bulk Back, Hammer Power
Cardio: None
Nutrition: A bit low on protein but was good0 -
Happy Tuesday!
Cardio: 5 min stairmaster and 10 min run at 11.5 minute mile pace. Still slow but feeling encouraged.
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, 2X 2 min cable alt arm pulldown w/7/7, 2X10 cable lat pulldown w/7/7, 2X12 cable pull back w/7/7, 3X10 bench press w/15/15 lb dumbbells, 3X10 hip thrust w/50 lbs, 3X10 bench row w/27.5, 3X10 overhead tricep extension w/10/10 lbs and 3X10 inner thigh w/100. A lot of low weight stuff but at least I'm able to add some weight now on my shoulder. Progress!!!
Assessment: I've been back to eating around 1600 to 1650 since I'm missing at least one gym day per week because of PT. I think next week will be slightly better.0 -
Cardio - XTFMax MaxCardio. Not as hard as T25 but easier on my joints.
Strength- none
Assessment- can't wait for spring. I don't even live in a cold state, but always slow down in winter.0 -
Happy Tuesday, everyone!
Cardio: 3 mile run, tempo pace. almost got lazy and skipped, but glad I pushed through that.
Food: on target.0 -
Some nice workouts folks! Can't wait to get back in the game!0
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Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. Few more days to Valentine's and trying to figure out what to get my DW.
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.0 -
Happy Hump Day all you sexy bunch!
Strength: Bulk Arms and Chisel Balance
Cardio: oh boy! I always forget about cardio!
Nutrition was golden yesterday, have to try and keep it as good for the rest of the week0 -
HHD everyone!!!
Cardio: Got in a nice 3.5 mile walk/run with the dog this morning and conquered the hill to the park.....
Strength: Tomorrow
Assessment: Feeling good and shoulder is improving daily so I'll be cutting back to two days of therapy next week which means I should be able to fit another gym day in. Food has been on target so far this week.0 -
Hi everyone!
Strength- Did an XTFMax DVD called Delineate. It was arms, shoulders, back and legs weight workout. Was fun.
Cardio- none today so far- maybe stationary bike tonight if I have time after work.
Assessment- slipped a little in the junk food and calorie department. Trying to get back into the groove.0 -
Happy Hump Day!
Oops seemed like I missed yesterday's post, was so tired last night, flopped into bed & fell fast asleep!
So for Tuesday:
Barbell OH press 3x3@65 lbs 2x1@70 lbs
Pull-ups 1x5;1x4;2x3
Pallofs (anti-flexion, anti-extension; anti-rotation) 3x20 sec/side
Skipping 3x1 min.
Workout with PT 3 min. Rounds of:
A) Kettlebell push press 6 reps
Kettlebell 1 arm alternating swing 6 reps
Lateral bosu bound with crossover 6 reps/side
1 arm chest press on ball 6 reps/side
1 arm row 6 reps/side
Double landmine squat to press
Cable push-pull with hip rotation 3x10
Bosu drills including T, 1 leg jump from ground onto bosu, squat jump with 180 degree turn.
Today's workout:
Krav Maga class.
Strength: 5 sets of:
Shoulder width pull-ups 1 rep
Handstand push-ups feet on wall lowered as far as possible 3 reps
Sprint, jump, land onto bosu & hold (controlled deceleration) 5 reps
Assessment: butterfly pork chops last night. Turkey sausages tonight. Calories under both days, macros on target.
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I never even reported my Monday workout!
Well, call me forgetful. But it was my anniversary too, so I'll use that as an excuse!
Monday
Strength: Killed my arms, especially my biceps and triceps.
Cardio: 5+ miles walking with my wife, and then a quick (and cold) 4 mile bike ride
Wednesday
Strength: Did I mention I killed my arms Monday?
Cardio: 32 minutes, 3.57 miles, and 500 calories on the elliptical - Salvaged a failed effort at a new PB 3 mile pace on the elliptical due to stupidity on several levels!0 -
Hey gang
I like myself unconditionally!
Happy Thursday!!! 4 clients this morning and 3 tonight. Not much else to do today but kick it.
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 -
Happy Thursday!!!!
Strength: Build Chest/Tris And ISO Speed Hammer Done!
Cardio: it will happen, eventually!
Nutrition: I hit all the macros last night, so I should be happy, right? well, not sure why I am not super excited about it!
Feeling exhausted! two more workout days and it will be much much much needed rest day!0 -
Got in a good workout this morning and will just run again tomorrow or walk/run with the dog.
Cardio: 5 min stairmaster and 14 min run.
Strength: 35 min circuit training including good mornings, goblet squats, physio ball crunches, pike and bridges, decline situps, back extensions, light weight curls (3 ways) and stairmaster. 50 min strength training including 3X8 shrugs w/95 lbs, deadlifts <1X5 @95 lbs, 1X5 @115 lbs and 1X5 @135 lbs>, 2X2 min cable alt arm pull down w/7 lbs, 2X20 lat pull down w/7/7, 2X20 cable pullback w/7/7, 2X20 cable wood shop w/27 lbs, 2X20 side lunges w/20/20 lbs, 3X10 hip thrusts w/55 lbs, 3X10 overhead tricep extensions w/10/10 lbs and 3X10 inner thigh w/100.
Assessment: Still hanging in there with the 1600 or so cals for at least another week........therapy takes up a lot of time but doesn't count for very many calories....
Have a great day everyone!0 -
Happy Thursday all!
Cardio: 1 mile dreadmill jog@5 mph
Strength: barbell OHP x3@65 lbs; 4x1@70 lbs
Shoulder width pull-ups 2x3;1x2;1x1
Reverse lunge to stepup with hip flexion@5 risers 4x6/side@60 lbs
Hi & low cable chops 3x10
Assessment: beef tamales with rice & salad. Under calories & protein macros not met. Got busy at work & forgot to eat lunch.0 -
Happy Thursday, all!
Wednesday: 3x5 burpees. Bit of a lazy day, so threw those in.
Thursday: 5 mile run, mix of tempo/easy pace. 55 minutes.
Food: been on target and running 157-158lbs. Would be nice to stay under 160lb for a while.0 -
HI! first off this is a great idea.
Okay so today I did:
cardio: 15 mins HIIT workout on the elliptical
Strength: 3 x 8-10 Barbell squats with 7.5kg each side of the bar, 3 x 8-10 barbell bulgarian split squats each leg, 3 x 8-10 box step up with front knee raise each leg (no extra weight), 3 x 8-10 walking lunges with 10 kg in each hand, 3 x 8-10 side lunges with 8kg in each hand, 3 x 8-10 leg press 140kg.
I also did strength first and finished with cardio and I wear my heart rate monitor the whole time and check it at the end. I held a 30 second plank and stretch at the end. My total calories are: 632.
Assessment: ate within calorie limit, did get really tired towards the afternoon but feel COMPLETELY awake after my workout. Finally was able to get at least 8 glasses of water in and aiming for another 2 at the minimum before bed. I also took my codliver oil tablet and my probiotic.
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Welcome Becky!0
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Hey gang,
I like myself unconditionally!
Happy LCW and TGIF! 3 clients this morning then I'm off the rest of the day. Going to watch DEADPOOL later today!
Cardio: biking 30 minutes (150 calories)
Strength: core
Assessment: Ribs!0 -
Happy Friday Everyone!
and Welcome Becky!
Strength: Bulk Legs, whole 95 minutes of it! took unexpectedly more than I thought but done!
Cardio: maybe someday LOL
Nutrition: was good yesterday, not so good just now, with the birthday cake we just had for my colleague!0 -
TGIF & happy long weekend!
@beckygammon welcome!
@ninerbuff the previews of deadpopl look great, let me know how the movie was!
Krav Maga class tonight.
Strength density 15 mins. AMRAP 5 reps each or 5 reps/side:
Barbell cleans@65 lbs
1 arm kettlebell swings@40 lbs
1 arm kettlebell row @40 lbs
1 arm chest press on ball@35 lbs
Assessment: pizza for dinner, will supplement with protein after my Krav class, macros are low. Calories under.0 -
@beckygammon Welcome!!
TGIF!
Strength training:
Bench Press: 5x5x72.5lb
OHP: 5x5x50lb
Pendlay Row: 5x5x70lb
Good Mornings: 5x5x25lb
Food: on target.0 -
Hey guys thanks for the welcome.
Today:
Strength and cardio: 30 goblet squats with 8 kg dumbbell, 12 reps of this combo right side lunge squat in the middle left side lunge (that's 1 rep), 1 minute each of the following: cross jabs, hooks, uppercuts, step ups and alternating front kicks, 30 seconds of the following: r leg side kicks, l leg side kicks, r leg back kicks, l leg back kicks, 10 pushups, 20 bicycle crunches, 20 crunches, 20 reverse crunches. Rest. Repeat. Stretch. - took about 45 mins including stretch and warm up started my heart rate monitor after warm up and first lot of squats but at the end it read 308 calories.
Assesment: I do one circuit day a week where I perform the exercises with minimal rest between each one. I like my circuit day because it is a quicker than my regular workouts. Ate lightly throughout the day as I am at my in laws tonight and I know I won't be able to track dinner accurately. Almost met my water goal and it's not even night time yet. good day today. 0
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