"TLFC" exercise and accountability support!

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Replies

  • Posts: 7,252 Member
    Happy Thursday!!!! :)

    Strength: Body Beast Bulk Arms and Hammer Power, really powered through it! loving the powerlifting session!

    Cardio: :) some from my buddies here, just a bit out of each and it makes it perfect for my count! thank you for the offer @robertw486!!!! you are awesome! :)

    Nutrition: Decided to make it a low carb day, so met my protein and fat macros but intentionally kept carbs lower.
    Tomorrow will be last workout of Body Beast Round 4 and end of week 6 of doubles.
    Will be traveling next two weeks, no workouts, and have a small surgery when back, so, I will be out of commission for a while, but counting the days until I can workout again, so I can jump right back in. :)
  • Posts: 2,899 Member
    MJFSH wrote: »
    Happy Thursday!!!! :)

    Strength: Body Beast Bulk Arms and Hammer Power, really powered through it! loving the powerlifting session!

    Cardio: :) some from my buddies here, just a bit out of each and it makes it perfect for my count! thank you for the offer @robertw486!!!! you are awesome! :)

    Nutrition: Decided to make it a low carb day, so met my protein and fat macros but intentionally kept carbs lower.
    Tomorrow will be last workout of Body Beast Round 4 and end of week 6 of doubles.
    Will be traveling next two weeks, no workouts, and have a small surgery when back, so, I will be out of commission for a while, but counting the days until I can workout again, so I can jump right back in. :)

    Good luck on the travels and surgery!!!
  • Posts: 2,899 Member
    Soooo, I've been down with this cold for a few days now but luckily it stayed a cold and didn't make it to my chest. Back to the gym tomorrow. I did get a couple of shortish walks in with the dog yesterday and this morning but I'm not sure I can count it as cardio. B)

    Looking forward to a healthier weekend!
  • Posts: 2,401 Member
    A couple of hours of slooowwwww and cold bike riding today. 18+ miles. I'll donate some to @MJFSH if she does some strength training for me, and I'll donate some to @luluinca if she still can't get out.

    Assessment: Eating pizza soon. How much depends on how many miles I have to donate to others!
  • Posts: 2,899 Member
    robertw486 wrote: »
    A couple of hours of slooowwwww and cold bike riding today. 18+ miles. I'll donate some to @MJFSH if she does some strength training for me, and I'll donate some to @luluinca if she still can't get out.

    Assessment: Eating pizza soon. How much depends on how many miles I have to donate to others!

    Thanks Robert........still debatable for tomorrow and I know better than to rush it! Feeling much better though! Get that cardio done for us!
  • Posts: 342 Member
    Happy Thursday!
    @ninerbuff glad to hear the knee is getting better!

    Playing catchup for yesterday...

    Krav Maga class

    Angled barbell (landmine circuit) +17.5 lbs on bar 5 rounds of:
    1 arm Clean, lateral step & press 6 reps/side
    Lateral step to high row 6 reps/side
    1/2 rotations 10 reps

    3 rounds of:
    Medicine ball rotational slam 14 reps@10 lbs
    Cross cable high pulley row 10 reps@12.5 lbs.
    Cable low pulley 1 arm row (power)10 reps/side@22.5 lbs

    Today's workout with PT:
    Pistol squats onto bench
    1 arm Kettlebell clock lunge@16 kg.
    Bosu single leg balance work:
    Reverse lunge to 1 leg balance w/hip flex & 1 arm dumbbell shoulder press & static hold
    Lateral lunge to 1 leg balance w/hip flex & 1 arm bent lateral arm raise & static hold
    Medicine ball drills:
    2 arm & 1 arm chest throw
    Reverse lunge & rotational throw

    Assessment: Turkey for dinner last night. Sausages for dinner tonight. Low on protein & high on fat macros today. Calories under target.


  • Posts: 1,868 Member
    Hey all.

    Strength- Have been doing my XTFMAX DVD. Today was upper arms and shoulders. Yesterday was core and legs.

    Cardio- none

    Assessment- eating well and managed to stay on track even though I went away over last weekend.
  • Posts: 7,252 Member
    Good morning and Happy Friday!

    @luluinca Thank you!

    @robertw486 so generous and awesome of you to donate the cardio! but! since I also love pizza, I don't want to take away any of your pizza allowance calories! so, eve tho I extended my strength training, some of it for you :) I still fit in some cardio! for the love of pizza! haha

    Strength: Body Beast Bulk shoulders with Extra reps and sets

    Cardio: H&C Master's Cardio

    Ok, so round 4 of body beast is all wrapped up, mind is ready for going away, I just hope going away and then restrictions after the work, doesn't make me lazy, killing my motivation. I have to lurk in often to keep motivated.
    Stay well all!
  • Posts: 49,028 Member
    Hey gang,

    I like myself unconditionally!

    Happy LCW and TGIF! 4 clients this morning then off the rest of the day.

    Cardio: biking 30 minutes (150 calories)

    Strength: core

    Assessment: Panda Express last night. Hadn't had orange chicken in awhile and my DD wanted some.
  • Posts: 2,899 Member
    Happy Friday everyone!!!!

    No real cardio to speak of today but I did do this:

    Strength: 30 min calisthenics including good mornings, goblet squats, planks, physio ball pikes and bridges, decline situps/scissors/leg lifts, slow stairmaster. 45 min weight lifting including leg press <single leg warmup 12@ 130 lbs and 10@ 180 lbs, dbl leg 12@ 320 lbs, 10@ 410 lbs, 8@ 460 lbs and 6@ 480 lbs>, front squat <2X5@ 65 lbs, 2X5 @ 75 lbs and 1X5@ 80 lbs>, 3X8 bent over row @75 lbs, 3X10 hip thrust @/55 lbs, 3X10 overhead tricep extension w/15/15 lbs, 3X20 side lunges w/25/25 lbs and 3X10 inner thigh w/100.

    Assessment: Ate a little low all week since I was sick and not getting much exercise.............back on track today though.

    It's so strange how I miss the gym now when I'm forced to take time off. 3 years ago I would have bet anything this would never happen to me!

    Have a great weekend................back in wedding prep mode here.............2 weeks to go!
  • Posts: 124 Member
    Today was ok. Worked on complex of 1 power clean, 2 hang clean and 3 front squat.

    Followed by a wod
  • Posts: 342 Member
    TGIF everyone! Welcome @kdogni !

    Today ran a circuit class at work during lunch. Felt great to get back into it again.

    Krav Maga class tonight.

    Assessment: leftover turkey at lunch & probably having chicken tonight. I think I'm growing some wings & feathers... Low on carbs calories under.
  • Posts: 124 Member
    Thanks Itworide
  • Posts: 2,899 Member
    edited February 2016
    kdogni wrote: »
    Today was ok. Worked on complex of 1 power clean, 2 hang clean and 3 front squat.

    Followed by a wod

    Welcome to the group................what the heck is a "wod"............it's probably obvious but I'm clueless here, maybe because I'm "soooo old"......LOL

    Also, if anyone knows anything about shoulder issues please weigh in............my "frozen shoulder" is gone, I have full range of motion back but the pain in shoulder is still about a 7 out of 10 during certain movements. It doesn't hurt just standing still, but adding weight in certain directional movements still "kills"....

    Had a new therapist today and he said it's most likely tendinitis...............okay..........what does that mean? He didn't really answer that question.

    I'm beginning to wonder if I'll ever get back to where I was...........hmmmmm. I have lots of work arounds but I want to go back in time.............LOL



  • Posts: 73 Member
    Hey so yesterday (Friday) - btw I'm in Australia if you do wonder why my days are off. :smiley:

    Cardio and strength: I did my circuit yesterday.

    Repeat Twice:
    - 30 reps goblet squat with 7kg dumbbell
    - 30 reps lunges (15 each leg) no weight
    - 1 min of step ups
    - 1 min alternating front kicks
    - 30 secs R leg side kicks
    - 30 secs L leg side kicks
    - 30 secs R leg back kicks
    - 30 secs L leg back kicks
    - 1 min hooks (both arms alternating on punching bag)
    - 1 min upper cuts (both arms alternating on punching bag)
    - 1 min cross jabs on punching bag
    - 10 pushups (still doing these on my knees)
    - 20 bicycle crunches
    - 30 crunches
    - 20 reverse crunches

    REST for 2 mins at least
    Rests between exercises - only if I really need - no longer than 30 seconds

    Calories: its a shorter workout than usual so only burnt 323 but I feel like that is a pretty good burn for 39 mins of exercise.

    Assessment: macros on point - actually ate less than I logged because I couldn't finish my dinner (too full). Thumbs up for voluminous food :wink:
  • Posts: 49,028 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Some bike riding and then later hanging out with my DD. Also have to review my CPR info for test Monday.

    Cardio: biking- 30 minutes (150 calories)

    Strength: NONE

    Assessment: Sushi last night.
  • Posts: 168 Member
    Hey y'all, new to the thread but I love the idea!

    Working today, but afterwards I can't wait to get in the gym!!

    Cardio: 10 minute warm-up on the elliptical--random intervals, reverse mode on, level 9 (~147 cal)

    Strength: It's shoulder and core day!!!
    3x12 Rear delt fly
    3x12 Dropset shoulder press
    3x12 Lateral raises
    3x12 Front raises
    5x20 Weighted ab machine
    5x20 Leg lifts

    Assesment: Today's macros are on point! This past week I've allowed myself little treats and had a refeed day on Wednesday which helped my energy levels a lot, so I'm back to clean macros, but I've not gone over my calories once and my macros have been pretty spot on (except I was 20g too low on my protein last night). Drinking plenty of water and trying to make sure I have a sufficient potassium intake because I was getting sick for a while because it was so low without me realizing it.
  • Posts: 2,717 Member
    Happy Saturday, all!

    So, I was lazy on Thursday: no run.

    Friday: I cricked my neck badly so avoided weightlifting for the day. Was looking forward to it, but the neck is much better today.

    Today: Cardio: 6 mile run, easy pace. 66 minutes.


    Food: been on track, but scale crept up to 159lb, so need to stay vigilant.
  • Posts: 342 Member
    Happy Saturday all! Welcome Izzy!

    Rest day today, was feeling pretty sore after last nights Krav class. Managed over 16k steps.

    Assessment: five guys burger & stole a few of my sons fries! So yummy. Needless to say although I was under on total daily calories fat macros were far too high & protein way too low.
  • Posts: 2,899 Member
    edited February 2016
    ltworide wrote: »
    Happy Saturday all! Welcome Izzy!

    Rest day today, was feeling pretty sore after last nights Krav class. Managed over 16k steps.

    Assessment: five guys burger & stole a few of my sons fries! So yummy. Needless to say although I was under on total daily calories fat macros were far too high & protein way too low.

    Hmmm........that's the story of my life........LOL

    Ditto: Welcome Dizzy!
  • Posts: 73 Member
    Yesterday (Saturday) - Glute Day

    Cardio: 15 mins HIIT on the sit down bike

    Strength: 3x8-10: sumo barbell squats 5kg each side, sumo deadlifts 20kg each side
    3x10-12: reverse abductor machine 73kg, regular aductor machine 50kg, superset reverse barbell lunges just the bar with romainian deadlifts with 10kg dumbbells each arm, glute hip thrusts on leg extension machine 14kg, glute bridge with one leg on bench thrusts no weight

    Assessment: sumo deadlifts did not feel great - was the first time doing them so I may need to work on my form. Macros on point though and the rest of the day felt good, walked the dogs and went to the beach for an hour. :blush:
  • Posts: 73 Member
    Today (Sunday):

    Cardio: 15 mins HIIT on the elliptical

    Strenght: Chest, shoulders and triceps
    3x8-10:
    Bench press 2.5kg each side

    3x10-12:
    Pec flies 32kg
    Cable cross overs level 4
    Lat and front raise combo 7kg dumbbell
    Y shoulder press 6kg dumbbell
    Round the world 5kg dumbbell
    Tricep dips 36kg
    Tricep pull overs level 4
    Tricep pushdowns 18kg

    Assessment: felt like a great workout today burnt 477 calories. I also went to the beach and walked the dogs. So very active day and macros on point. :smiley:
  • Posts: 342 Member
    edited February 2016
    Happy Sunday, enjoying the last few hours of the weekend!

    @luluinca yesterday was the first time I was at Five Guys burgers, all I can say is wow I'm still drooling.... Just happy I do enough exercising so I can afford a few indulgences now & again!

    >16k steps today.

    Strength:
    Barbell OHP 6x2@70 lbs (yeah, making great progress toward my goal of 6x2@70 lbs)
    Trap bar deadlift 6x3@225 lbs
    Shoulder width pull-ups 5x2
    Barbell reverse lunge to step-up with hip flexion 4x6/side@70 lbs & bodyweight 1x30/side
    Single leg hamstring curl on ball 3x18/side
    My hips & glutes are on fire tonight, here's hoping I make it outta bed tomorrow!

    Assessment: chicken Caesar salad for dinner greens: romaine, spinach & cilantro. Dressing: 1 tbsp. Renee's Caesar salad dressing mixed with bolt house cilantro avocado yogurt dressing & 1/4 fresh lime. Calories & macros on track.
  • Posts: 2,401 Member
    @kdogni and @DizzyMissIzzy Welcome to the nut house. But actually a very motivating group!


    And as usual, I missed another day of checking in!


    Saturday cardio: 6 miles walking with the wife

    Sunday cardio: 30 miles on the bike, 1.5 mile run towards the end of the ride. 2000+ app estimated calories burned, and fuel in the tank

    Assessment: Ate slightly over maintenance yesterday, burned it up today. Wish I had got out yesterday to bike/run, had tons of energy today!
  • Posts: 2,717 Member
    Happy Sunday!

    Cardio: Two 5 mile runs...one in the morning, other at night. Needed to run 10 miles today, but had some things to do in the middle of the day, so split it up. First one was 58 minutes, second run was 59 minutes.

    Also, about an hour and half of light softball practice.

    Food: I'm slowly weaning myself off calorie tracking. So, haven't input much this weekend, but feels on track and weight was back down today.
  • Posts: 2,899 Member
    I'm so jealous of all your good workouts and good eating! Last week was a yucky week for me as far as exercise and just generally sticking to my game plan. I did weigh myself this morning and no damage done scale wise. Now that I'm feeling better I'll be back to my normal form and getting some real exercise in!

    Cardio: Taking the dog out and we'll run until the hill we climb to get to the park and then walk that and maybe run around the park for a little bit. Should be about 3.5 miles or so total.

    Strength: Gym day tomorrow..............yay!!!

    Assessment: Ate weird last week but tried to stick to generally healthy stuff, assuming Pho is healthy. This week will be planned out much better!

    Have a great week! Wedding is in 11 days so next week will be another crazy week here and I may not even bother logging but I will at least check in here! All the festivities are at our house and there will be lots of people around from Wed thru Sat so the fridge will generally just be stocked with food and drink for all! I've found that normally when we entertain I'm too busy to eat much and so just don't worry about sticking to my normal fare!

    BTW, frozen shoulder is gone, I have full range of motion back but I'm still experiencing quite a bit of pain doing certain movements with weights..............therapist is calling it tendinitis now and is changing the therapy somewhat. Hope it works!
  • Posts: 124 Member
    @luluinca sorry wod stands for workout of the day. Cross fit speak lol
  • Posts: 2,899 Member
    kdogni wrote: »
    @luluinca sorry wod stands for workout of the day. Cross fit speak lol

    Ahhhh, thanks!
  • Posts: 49,028 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 2 tonight. Have to nix my first 2 evening appointments to take my CRP recert so I can also recert my PT and GFT certifications. Have to do this every 2 years.

    Cardio: boxing- 30 min (200 calories)

    Strength: back- high pulldowns, one arm rows, seated cable rows, straight arm pushdowns. 4x12,10,8,6

    Assessment: We ate Mediterranean last night. Loved it.
  • Posts: 49,028 Member
    Welcome Dizzy and kdogni!

Welcome!

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