"TLFC" exercise and accountability support!
Replies
-
You guys are so welcoming!!! I love it!
Thank you!
Today I'm really excited because I've finally just gotten myself enrolled in my NASM certification courses!
Cardio: Stair Master (UGH) for 15 min (141 calories)
Strength: Back- reverse grip pull downs, standing barbell rows, one arm rows, dropset burnout of close grip lat pulldowns.
Assessment: I allowed myself to have my first cheat day yesterday after about 3 months. Taco bell, a small soda and a double chocolate cupcake... it was glorious, and was only 100 cal over! Macros were atrocious though. Today my macros are on point and I feel amazing, and energized! That cupcake must have had special powers! Or... tons of sugar. -_-;;0 -
Happy Monday!
Led a circuit class at lunch & enjoyed my Krav class tonight, we reviewed getting out of choke holds from behind, a very scary situation. I hope I never have to use what I'm learning.
Assessment: steak, mashed potatoes with grilled onion & Caesar salad (healthier version). Macros & calories on track.
0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 2 tonight. Passed my CPR re examine and now just have to re up (pay) for my re certifications for PT and GFT. At least it's a write off.
Cardio: bike riding- 30 (150 calories)
Strength: chest- incline bench, dumbell flat bench, machine flyes, dips. 4x12,10,8,6
Assessment: Pork chops. Oh and my DD wanted "Chicken in a Bisket" crackers so we bought some, and I scarffed down on some of them.0 -
Finally back to a normal workout week.
Cardio: 10 min run.
Strength: 20 min calisthenics including good mornings, goblet squats, planks, physio ball bridges and pikes, decline situps/scissors/leg lifts and stair master. 15 min shoulder rehab. 50 min weights including leg press <single leg warmup 10@ 130 lbs, 8@180 lbs, dbl leg 12@320 lbs, 10@410 lbs, 8@460 lbs and 6@480 lbs>, 3X8 shrugs w/95 lbs, single leg RDL <1X8@95 lbs and 1X5@115 lbs>, 3X10 hip thrusts w/55 lbs, 3X8 single arm bench rows w/27.5 lbs, 3X10 wood chops w/27lbs, 3X10 inner thigh w/100 lbs.
Assessment: Back up to 1650 calories now that I'm feeling better and getting some real workouts in this week.0 -
Happy Tuesday!
With my PT today I did various line, cone & ladder drills today.
4 rounds of:
Skipping 2 mins
Lunge to 1 leg hold on bosu w/hip flexion & 1 arm kettle press 5 reps/side
Hand stand push-ups against wall (working on the eccentric portion) 3 reps
Assessment: calories under, macros on target. Butterfly chops for dinner.0 -
Happy Tuesday all!
Cardio: Grocery shopping, food prep and cleaning all day, haha, but I definitely broke a sweat!
Strength: Chest and tris! Currently benching 95lbs, progress is progress!
Assessment: Macros have been on point for the last two days, so I'm pleased! Feeling good, and food for the week is prepped and the apartment is clean (I work Wed-Sat so tomorrow is my "Monday").0 -
I didn't forget to log my workout today! (well I guess its' really Wednesday as I type, but I was close!)
Strength: None today, got short on time and had to choose 1 or the other!
Cardio: Quick warm up, then killed it on the elliptical. New PR for 1 mile effort (7:07 pace) en route to a new PR 30 minute effort (3.7 miles). Including warm up 643 machine estimated calories in 40 minutes, and 4.62 miles. I was hoping to reach 20 calories a minute gross on the 1st mile, and just barely missed it.
Assessment: Eating for recovery and fueling lately, and being a little more flexible day to day but staying in line with weekly goals.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. Nice today. No yard duty because I have a dental appointment.
Cardio: bike riding- 30 minutes (150 calories)
Strength: shoulder- military presses, side laterals, bent over rear laterals, front laterals. 4x12,10,8,6
Assessment: KFC last night. Something about Crispy I love.0 -
Happy Wednesday!
This is a day that is a long work day for me (10 hours) and then I take classes at night, so I did my workout at the gym at work. Didn't do too shabby though!
Cardio: Walking around the building at medium intensity.
Strength: Legs! Squats, leg curls, abductors, adductors, leg press and weighted ab machine!
Assessment: I've eaten a good deal today but I'm still pretty hungry. I have a good bit of food left to eat, but I had to cut some of it because my husband wants to do an ice cream and Star Wars movie marathon tonight so I had to rearrange my macros to fit! Hahaha. It's a good day though, considering that it's my Monday! Glad I food prepped yesterday as well.0 -
Hey guys!
Cardio- FXFMax Total Circuit-38 min. This am. Included lunges, squats, and push ups. Was a good, all around, workout.
Strength- body resistance- see above
Assessment- could do better. Wish my bunion wasn't so painful. Oh well.....0 -
Happy Hump Day!
Strength:
Barbell reverse lunge to stepup with hip flexion 4x6@75 lbs.
Parallel grip pull-ups 4x5 +1x4
Single leg squat to bench 3x15/side
Dumbbell chest press on swiss ball 1x5@30 lbs; 1x5@70 lbs: 1x5@80 lbs;2x2@90 lbs.
Dumbbell farmers walk 4x100 yards@80 lbs.
Assessment: chicken drumsticks with swet potato for dinner. Calories on track, fat macros too high & carbs too low.0 -
Hey gang
I like myself unconditionally!
Happy Thursday!!! 4 clients this morning and 3 tonight. Just a regular Thursday. Maybe I'll start laundry early this week.
Cardio: biking riding- 30 minutes (150 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Beef omelette last night. I put ketchup on it and ate tomatoes (grape) on the side.
0 -
Had a good workout this morning even though I woke up tired......LOL
Cardio: 10 min run.
Strength: 20 min calisthenics including good mornings, goblet squats, planks, physio ball crunches, walking lunges, back extensions, hanging leg lifts and stairmaster. 20 min shoulder rehab. 50 min weights/strength training including dead lifts> 1X5 w/115 lbs.1X5 w/125 lbs and 1x5 w/135 lbs, 3X5 bent over row @/75 lbs, 3X8 seated lat pulldown w/40 lbs, 3X8 cable tricep pulldowns and pushdowns w/30 lbs, 3X16 side lunges w/20/20 lbs, 3X10 wood chops w/27 lbs, 3X8 cable squats w/90 lbs and 3X10 inner thigh w/100.
Assessment: Hanging in there!
Tomorrow is Friday!!!!0 -
Happy Thursday!
Yoga class.
Rowing - Tabata
No power treadmill sprint incline 3 6x10sec:30 sec
Cardio strength:
3 - 5 min rounds:5 min rest of angled barbell +10 lbs on bar:
1 arm clean, lateral step & self-pass 10 reps
1 arm High row with lateral step 5 reps/side
1/2 rotations 10 reps
Completed:
Set#1: 2 complete rounds+all cleans & rows, 3 1/2 rotations
Set#2 & 3: 3 complete rounds
1 - 5 min round free motion cable machine:
1 arm chest press with forward step 10 reps/side@17.5 lbs
1 arm row with back step 10 reps/side@17.5 lbs.
2 arm kettlebell swing 10 reps@18 kg.
Completed: 2 complete rounds + all presses & rows, 4 swings
Assessment: halibut & quinoa for dinner. Macros on track, calories under.
0 -
I remembered to log today!
Strength: Some core work and a little arm work thrown in. Massive planks, flutter kicks, gorilla crawls.
Cardio: 6 strained miles on the elliptical at 10 minutes a mile. Barely.
Assessment: Ate really fatty yesterday, and thus low carb. My workout today was NOT fun. Not sure if it was all the fat/lower carbs yesterday, working out fasted longer than usual, or possibly a sleep medicine I took last night. Have to figure it out... my heart rate was up as well.
But a blip in the overall radar!0 -
robertw486 wrote: »I remembered to log today!
Strength: Some core work and a little arm work thrown in. Massive planks, flutter kicks, gorilla crawls.
Cardio: 6 strained miles on the elliptical at 10 minutes a mile. Barely.
Assessment: Ate really fatty yesterday, and thus low carb. My workout today was NOT fun. Not sure if it was all the fat/lower carbs yesterday, working out fasted longer than usual, or possibly a sleep medicine I took last night. Have to figure it out... my heart rate was up as well.
But a blip in the overall radar!
I vote for the low carbs and possibly the sleep medicine................sometimes those linger around in the morning. I occasionally take one Tylenol PM around 8:00 and if I take it later, even though I still wake up early, I just feel a little groggy still. I'm hyper-sensitive to any kind of drug though.......LOL
Another day of cleaning and wedding prep here so no workout but I'm hoping to be organized enough after today to get to the gym this weekend at least once and take the dog out for a run......wishful thinking but I'm going to try!!! It's crunch time this weekend as the wedding is next Friday and all sorts of people begin arriving on Wednesday.............yikes!
Have a great Friday and weekend everyone!0 -
TGIF!
Been a rough week mentally for me. Made it worse by not working out, of course. Love that catch-22.
Strength training:
Bench Press: 5x5x75lb
OHP: 5x5x52.5lb
Pendlay Row: 5x5x72.5lb
Good Mornings: 5x5x25lb
Flutter Kicks: 3x20
Plank: 1x60 seconds
Food: Been over all week. Weight up to 160lb.0 -
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: Ribs last night. Checking in with the doc today for another assessment on my knee. I personally believe that there's some "debris" floating around in there cause it just doesn't feel right.0 -
Happy Friday, was off today so a nice long weekend for me!
@robertw486 your workout didn't sound like fun, good for you for sticking it out!
@luluinca the crunch time for wedding will be here &. Over before you know it, breathe, take some time for yourself if possible & enjoy the time with everyone at your house!
@ninerbuff hope your Dr. Is able to get to the bottom of your knee problems so you can get back to normal soon!
Krav Maga class today, seemed a lighter workout than usual. We practiced round house kicks tonight. I actually think I'm starting to get the hang of these kicks at least with my left leg but still fees really strange kicking with my right leg.
I was feeling sore & tired today so focused on mostly balance & coordination today:
Squat rack under & overs 4x10@25 lb. plate
Shoulder width grip pull-ups 4x3+1x2
Bosu lunge to 1 leg hold w/hip flexion & kettlebell shoulder press 4x5/side@8 kg
1 leg squats to bench left side only 3x10
Bosu lateral lunge to 1 leg hold w/hip flexion & lateral shoulder raise 3x5/side@8 lbs.
Wall assisted handstand push-ups (slow eccentrics) 2x3
Assessment: pizza for dinner. Carbs were over for once, fat & protein fine. Calories under.
0 -
Happy Saturday, all!
Cardio: 8 mile run, hour and a half. Easy pace with fast finish (last mile).
Food: on target.0 -
Short and sweet today but I got it done. Another busy day here!
Have a great Sunday!
Cardio: 10 min run
Strength: 15 min calisthenics including good mornings, planks, physio ball pikes, decline situps and scissors, back extensions and prone jumping jacks on bosu. 15 min shoulder rehab. 40 min strength including leg press, squats, side lunges, bench single arm row, hip thrusts, cable wood chops, inner thigh and glute master.
Assessment: So far so good except for the leftover pizza last night......LOL0 -
Sunday already, wow where did the weekend go? Back to the grind tomorrow!
Yesterday was a rest day no workout, went for a good walk, did > 20k steps. Calories & macros on track.
Today's workout:
Barbell OHP 3x3@70 lbs, 3x2@70 lbs.
Trap bar deadlift 6x3@235 lbs.
Shoulder width pull-ups 5x2
2 point plank 2x30 sec/side
Skipping 4x1:30 mins.
Assessment: Turkey beast & sweet potato for dinner. Macro % on track, calories under.0 -
Happy Sunday, all!
Cardio: 10 mile run, easy pace. One hour, 50 minutes.
Food: on target.0 -
Cardio: 25 minutes on elliptical, 10 minutes rowin machine - 330 calories
Strength : 3 sets of back exercises and 3 sets of abs
Assessment: hit my macros, except 6% below my protein amount. Good wknd, need to Meal prep tmrw...0 -
Welcome to the mix @hockeysniper8 !
As usual, I'm checking in late!
Saturday cardio: 5 miles walking with my wife, then 6+ on the elliptical at easy (10 minute mile pace) when we got home
Sunday: Good ab blast, a little shoulder stuff. Had more strength and a bike ride planned, but a stiff back made me decide to cut it short and call it a semi rest day.
Assessment: Eating has been on track within reason
Here's to a good week everyone!0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 2 clients this morning then 4 tonight. Was a pretty non eventful weekend with the exception of that great Warriors/Thunder game on Saturday.
@Itworide- they took an xray of me standing and another MRI but with a new machine with new software. I had to drive a little further, but I was on Saturday and I had my appointment Friday, so with it being quick, I was cool with the drive.
Cardio: stairmaster- 30 minutes (250 calories)
Strength: back- high pulldowns, one arm rows, seated cable rows, straight arm pushdowns. 4x12,10,8,6
Assessment: Sushi last night.0 -
Happy Monday all!
Krav Maga class tonight & led a circuit class at lunch. No strength work today.
Assessment: leftover pork loin & Turkey breast with basmati rice & broccolini. Macros on track, calories under.
0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 2 tonight. New month! DD has dental appointment today so I'll have to figure out how to get in my workout at home.
Cardio: bike riding- 30 (150 calories)
Strength: chest- incline bench, dumbell flat bench, machine flyes, dips. 4x12,10,8,6
Assessment: Pork chops.0 -
Happy Tuesday!
Cardio: hurdle & box jumps & cone & bosu drills,
Circuit:
Barbell OHP 3x3@70 lbs, 3x2@70 lbs.
Trap bar deadlift 6x3@235 lbs.
Shoulder width pull-ups 5x2
2 point plank 2x30 sec/side
Skipping 4x1:30 mins.
Assessment: Turkey sausages & basmati rice for dinner. Calories under, macros under.0 -
Happy Tuesday, everyone!
Monday: rest day.
Cardio: 6 mile run, easy pace with some tempo thrown in. 69 minutes.
Food: on target. Weight back down in the 157-158lb range.
You all may see less of me. I'm starting to wean myself off MFP. I'm going to do it slowly, but I will probably post less often in this thread. I love seeing everyone's posts and progress, so I'm torn, lol. Just getting busy with things and feel ready to work on maintenance with less dependence on MFP. We'll see how it all goes.
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