"TLFC" exercise and accountability support!
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Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. So I didn't mention it last week, but on Friday I got another assessment on my knee because it just didn't feel "right" to me in the healing process. Sports doc recommended me to get another MRI but with the latest one (GE 3T) and new software. I did that on Saturday. Got the news yesterday that I DO have a meniscus tear and a 3rd degree sprain to my PCL. So Monday I go in for evaluation on how it's to be repaired by surgery. Ugh.
Cardio: bike riding- 30 minutes (150 calories)
Strength: shoulder- military presses, side laterals, bent over rear laterals, front laterals. 4x12,10,8,6
Assessment: Taco Bell last night.0 -
@ninerbuff, I'm so sorry about the knee. Hope it all happens quickly and you recover nicely!
Happy Hump Day everyone...........not around much right now because of the upcoming wedding.....two more days! I'll be back around by Sunday and back to the gym soon. Burning lots of calories running around like a crazy lady though!
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Hey gang
Happy Humpday! 4 clients this morning and 4 tonight. So I didn't mention it last week, but on Friday I got another assessment on my knee because it just didn't feel "right" to me in the healing process. Sports doc recommended me to get another MRI but with the latest one (GE 3T) and new software. I did that on Saturday. Got the news yesterday that I DO have a meniscus tear and a 3rd degree sprain to my PCL. So Monday I go in for evaluation on how it's to be repaired by surgery. Ugh.
Ugh. Sorry about the knee. Crossing fingers it's a speedy recovery.0 -
Happy hump day!
Krav Maga class tonight.
Circuit 4 rounds of:
Rowing 250 m.
Bulgarian split squat jumps (left only) 6 reps
Barbell overhead sit-ups 9 reps@45 lbs
TRX 180 degree jumps 10 reps.
Assessment: calories & macros on track.
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Did chest day and some cardio:
Chest:
Bench Press - Incline Dumbbell Press - Incline Dumbbell Flys - Isolation Flat Dumbbell Presses - Dips
Cardio (Treadmill):
1 mile at 6.5mph
1 mile at 7 mph
0.25 mile walk
0.25 mile sprint at 10.5mph
0.5 mile jog at 6mph
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@ninerbuff Sorry to hear that about the knee. Hope all goes well!
@brandiuntz We'll miss your workouts, but I do get where you are coming from. You can check in on us if you want.... we won't kick you out!
YES I'm behind the curve again!
Monday cardio: 16 miles at an average 16.5 MPH on the bike. Not bad for an old fart on a beat up mountain bike!
Tuesday: Some arm and shoulder work. Stopped short due to my back still being stiff. I'll call it a 1/2 effort.
Wednesday: Just 5 miles walking with the wife.
Assessment: Doing good, actually eating at a slight deficit so far this past week.0 -
Hey gang
I like myself unconditionally!
Happy Thursday!!! 4 clients this morning and 3 tonight. Mow the lawn 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: Hamburger helper last night.0 -
Welcome Fabian!0
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Happy Thursday & Welcome Fabian!
Cardio:
Skipping 4x3mins.
Bosu T drill 2x10
2 bosu lateral lateral step w/crossover & bosu hold 4x5/side
Bosu reverse lunge to step up w/hip flexion & 1 arm kettlebell press bottom up 2x5/side
Strength:
Barbell OHP@70 lbs. 2x3@70lbs; 1x2; 2x3; 1x2
Trap bar deadlift 6x2@245 lbs.
Pull-ups shoulder width grip 1x2; 1x1
Pull-ups parallel grip 2x4; 1x3
Assessment: calories & macros on track. Chicken & sweet potato fries for dinner
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Had a good day with some strength gains and hypertrophy work
Arnold presses 1x14 2x8 1x6
Side lateral raises 2x12 2x9 plus drop set
Seated rear delt flys 3x12 top portion reps, helps me really concentrate on the delts without swinging
Pronated front delt raises 2x14
Deadlifts 2x8 warmup sets 2x6 working sets then 1x1 for a new PR!
Followed by some slow squeeze rep shoulder shrugs 3x10
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Hey gang,
I like myself unconditionally!
Happy LCW and TGIF! 4 clients this morning then off the rest of the day. It's overcast today so I may not get to ride, but if not, I'll figure something else out.
Cardio: biking 30 minutes (150 calories)
Strength: core
Assessment:Panda Express last night.0 -
TGIF!
Cario: led a circuit class today.
Strength: none. Resting up for tomorrow's 2.5 hour long gun & hand gun defence class for Krav Maga. Looking forward to it.
Assessment: calories under. Low in carbs today, fat & protein macros met. Halibut, shrimp & sprouted lentils for dinner.0 -
I'm not a full day late on my check in this time!
Thursday strength: Blasted the arms and shoulders good. Massive dips, OHP, curls, reversed grip curls
Friday cardio: quick warm up, then 7.2 miles in 1 hour on the elliptical. PR distance and machine estimated calorie burn of 1007 calories.
Have a fun and safe weekend everyone!0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Going to Vallejo later to kick it with my FIL.
Cardio: biking- 30 minutes (150 calories)
Strength: NONE
Assessment: IHOP last night. I just had a BLT.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 2 clients this morning then 4 tonight. After yard duty I go to the orthopedist to get information and set my appointment for surgery on my knee.
Cardio: stairmaster- 30 minutes (250 calories)
Strength: back- high pulldowns, one arm rows, seated cable rows, straight arm pushdowns. 4x12,10,8,6
Assessment: Pizza for dinner.0 -
I'm back after a fabulous wedding weekend for our daughter and lots of walking but no real exercise.
Cardio: Got out this morning before the rain hit and put in a 3 mile walk/run with half of it running (1.5 miles). Gym day tomorrow for strength!
Assessment: Didn't really eat that much but what I ate wasn't necessarily all that healthy. Back to normal this week though.0 -
@luluinca Glad to hear the wedding went beautifully for your daughter!
Had a good weekend at the Krav Maga long & hand gun seminar. I'm sporting a few new bruises, just adding to my existing collection.
Today I did some yoga & have my regular Krav Maga class tonight. No strength work.
Assessment: calories & macros under. Leftover chicken & pork for dinner.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 2 tonight. Well the good news is that ortho wants to hold off on surgery. Based on my MRI, the most serious issue is my MCL (which almost detached) which is likely the reason for my knee not feeling right. He said he could be aggressive and surgically repair the menicus, but that won't solve the recovery that my MCL needs. So he wants me to heal up another 2 months and then reassess from there. So more rehab time I guess. Based on the MRI, an injury like this to an athlete would put them out for the season. So I guess 8 weeks was just enough to get it to feel somewhat normal again. See what happens in another 8 weeks.
Cardio: bike riding- 30 (150 calories)
Strength: chest- incline bench, dumbell flat bench, machine flyes, dips. 4x12,10,8,6
Assessment: Pork chops.0 -
@ninerbuff, I guess that's good news. Sorry the recovery is taking so long. It makes sense to avoid surgery if at all possible I think.
It sure felt good being back in the gym this morning. Still having shoulder issues which is impairing the kind of workouts I want to do but I'm still getting upper body in. Two and a half more weeks of therapy for me and then back to my ortho. I'm not terribly encouraged with how things are going so I guess we'll see what he has to say on the 22nd.
Cardio: 15 min run....slightly over 1.25 miles.
Strength: 20 min calisthenics warmup including good mornings, goblet squats, physio ball pikes and bridges, planks, decline situps/scissors/leg lifts, back extensions, stairmaster. 15 min shoulder rehab. 40 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 1X8 @470 lbs>, back squats <1X8 @45 lbs, 1X5 @65 lbs, 2X5 @85 lbs>, 3X8 shrugs @95 lbs, 3X8 single arm bench row w/30 lbs, 3X10 hip thrusts w/55 lbs, 3X10 wood chops w/27 lbs and 3X10 stepups.
Assessment: We've finally gotten rid of or frozen the rest of the party food so back to our normal fare!
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Happy Tuesday!
@ninerbuff @luluinca wishing you both all the best on your recovery!
Strength today:
Ez bar lunging 3x50 yards@70 lbs.
Pull-ups shoulder width grip 1x4
Pull-ups side to side ahoulder width 1x2
Pull-ups wide grip 1x1
Barbell back squat 1x3@55 lbs; 1x5@95 lbs.; 1x5@135 lbs.
Barbell front squats 1x4@135 lbs
5 rounds 1 min rest
Skipping 1 min.
Single leg squat to bench , left only. 6 reps
Bulgarian split squat jump left only 6 reps
Double kettlebell clean 6 reps@24 kg
Double kettlebell drop lunge 6 reps/side
4 sets 10 sec hold of each:
Pallof anti flexion@20.5 lbs
Pallof anti extension@22.5 lbs
Pallof anti lateral flexion@22.5 lbs
Pallof anti rotation@22.5 lbs.
Assessment: chicken & salad for dinner. Calories under.
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Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. Last day of school for DD this week. Teachers have conferences. We also started our version of weight loss competition for the gyms and it ends in June. 1st place is $1000.
Cardio: bike riding- 30 minutes (150 calories)
Strength: shoulder- military presses, side laterals, bent over rear laterals, front laterals. 4x12,10,8,6
Assessment: Steak last night.0 -
@luluinca- just a quick note. If you do anything with presses, try keep your elbows in. It may hit the triceps a bit more, but it should alleviate any pain issues in your shoulders.
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@luluinca- just a quick note. If you do anything with presses, try keep your elbows in. It may hit the triceps a bit more, but it should alleviate any pain issues in your shoulders.
Thanks Niner............I'll try that!
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Happy hump day!
Krav Maga class tonight.
Kettlebell double snatch split 3x2/side
5 rounds 1 min rest of:
Assisted Handstand Pushup (negatives) 4 reps
TRX inverted row feet on ball 8!reps
Double kettlebell swings 10 reps@24 kg.
Rowing 250 m.
4x20 sec rowing 10 sec rest
4x20 sec double kettlebell swing@24 kg. 10 seconds rest
Assessment: tamales for dinner. calories under.0 -
Hey gang
I like myself unconditionally!
Happy Thursday!!! 4 clients this morning and 3 tonight. DD is off for the rest of the week, so I'll have to find some stuff for us to do.
Cardio: biking riding- 30 minutes (150 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Hadn't had fried fish in awhile, so went to local Fish n Chips place. My DD last had Fish n Chip in 2009.0 -
Added back in a few things this morning....renegade rows and cable tricep pushdowns and pulldowns. It felt pretty good and no pain.
Cardio: 1.25 mile run on basketball court after workout.
Strength: 20 min calisthenics warmup including good mornings, goblet squats, physio ball pikes and bridges, planks, decline situps/scissors/leg lifts, renegade rows, stairmaster. 10 min shoulder rehab. 40 min strength training including dead lifts <1X5 @95 lbs, 1X5 @115 lbs and 1X5 @135 lbs>, 4X5 bent over rows @75 lbs, 3X10 each of cable tricep pulldowns and pushdown w/30 lbs, 3X10 seated row w/70 lbs, 2X10 step ups, 2X10 cable wood chop w/27 lbs and 2X16 side lunges w/20/20 lbs. 15 min run.
Assessment: Took the day off yesterday and ended up going out to dinner at one of the local casinos....crab legs and apple cobbler............yummy but way over!0 -
Happy Thursday!
Skipping 1x1 min
3 rounds 1 min rest:
Skipping 1 min
Bosu T drill 10 touches
Bosu hurricanes 20 touches
Bosu reverse lunge to 1 leg hold with hip flexion 5 reps/side
Rotational Medicine ball slams 10 reps@10 lbs.
Single leg squat to bench 6/side
Workout with PT included 3 minute rounds of 3 exercises/round using combinations of kettlebell, angled barbell (landmine) & free motion cable exercises for 6 reps/exercise.
Assessment: butterfly pork chops & sweet potato fries for dinner. Macros on track, calories under.0 -
Hey gang,
I like myself unconditionally!
Happy LCW and TGIF! 4 clients this morning then off the rest of the day. Taking DD and a couple of her friends to the movies today.
Cardio: biking 30 minutes (150 calories)
Strength: core
Assessment: Ribs and rice last night.0 -
Since I'm not allowed to swim yet I've been trying to improve my running this year. It's been a slow process for me because of a few stops and starts from 2 colds, and being so busy with the wedding, but I feel like I'm getting there!
Cardio: Ran 1.85 miles of the 3.3 miles the dog and I were out either walking or running this morning. She's become an expert running partner and of course loves it but wishes I would go a little faster.....LOL
Assessment: Planning a light day and weekend to make up for some over indulgences this last week or so.
Have a great weekend!0
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