"TLFC" exercise and accountability support!

jessef593

Happy Sunday! Was out of it for a few days, bashed my elbows up slipping on some stairs, but back at it and starting my 8-12 week cut or However long it takes to hit 8% body fat before bulking back up all fall.

Strength

Pull-ups 4x8
Pull downs 3x12,10,8
Barbell rows 4x10,8,6,5
Dumbell rows 3x12,10,8

Assessment

Going into this cut strong minded, really going to focus on preserving strength and even increasing it this time.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! 4 clients this morning then 4 tonight. DD back to school and me back to yard duty!

Cardio: stairmaster- 30 minutes (250 calories)

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

Assessment: Had a good birthday dinner with my mom (Thai) over the weekend and helped my DD with her extra credit work.

lkpducky

Hi all!

Several measurements have gone down in the past month: hips, thighs, and waist.

Today's planned workout:

Cardio: half hour pool running
Weights: goblet squats (up to 35 lb), walking lunges (carrying 15-lb dumbbells), deadlifts (up to 40 lb, I'm a beginner and working like mad to get my form right). I had gone to 50 lb on goblet squats before but then had an IT band problem in early January and had to stop, then go back finally in early March).
Then physiotherapy (various shoulder and upper back isolation exercises). PT is for rotator cuff issues that are taking a long time to go away (soreness and tightness in front and back of shoulder, deltoids and tendon at the top of the biceps). I can finally do full body pushups with no pain, and in fact they relieved some shoulder/deltoid pain immediately afterwards.

MJFSH

Happy Monday Gang!

Cardio/Strength: PIYO Define Upper, PIYO Define Lower done!

Weekend was a total wash out. did terribly with food. Time to get back on track!

ltworide

Happy Monday all!

Yoga & Krav Maga class today.
HIIT: 10 rounds of burpees 30 sec:30 sec

Assessment: sausages for dinner

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! 4 clients this morning then 2 tonight. I hit some leg presses along with my regular workout yesterday (very light) and some TRX squats to get my quads reacclimated to some work. Feeling it today. Quads haven't had any direct work since January.

Cardio: bike riding- 30 (150 calories)

Strength: chest- incline bench, dumbell flat bench, machine flyes, dips. 4x12,10,8,6

Assessment: Steak last night.

MJFSH

Good Morning!!!!

Cardio, Strength: LMP Pump and Burn, reasonable weight, high reps, a combo of fast and ISO moves== fun!

Nutrition: still need to tighten it, wasn't as crazy yesterday, but still wasn't perfect either so glad Spaghetti and meat sauce is allowed in IIFYM!!! haha

ltworide

Happy Tuesday,
Cardio: cone/ladder drills.

Strength:
6 sets x 3 reps/side of
Kettlebell racked Pistol squat to risers (6 high)
1 leg box jumps
Pull-ups (6x2)

3 sets of:
1 arm kettlebell alternating swing 20 reps@40 lbs
1 arm kettlebell bottom up press on swiss ball 5 reps/side@15 lbs.

Assessment: pork souvlaki for dinner

jessef593

Heyo!

Strength
Low bar back squats 3x8,5,5
Front squats 3x8,8,10
Lying leg curls 3x12
Single leg standing curls 3x12
Seated calf extensions 3x12

Assessment
Chicken, spinach, and more chicken

luluinca

Hi everyone! It's only Tuesday????

Cardio: 15 min run after strength training.

Strength: 20 min calisthenics warmup including good mornings w/25/25 lbs, goblet squats w/25 lbs, physio ball pikes and bridges, physio ball crunch w/25 lbs, side plate lift 35 lbs, elevated leg plank, back extensions w/20 lbs, renegade rows w/20/20 lbs and stairmaster. 15 min shoulder rehab. 45 min strength training including leg press <single leg warmup 12@ 135 lbs, 10@185 lbs, dbl leg 12@310 lbs, 10@400 lbs and 8@490 lbs>, front squat 3X6@75 lbs, bent over row 3X8@75 lbs, tricep pushdown 3X8@30 lbs, shrugs 3X8 w/90 lbs, fwd lunges 2X10 w/50 lbs, side lunges 2X16 w/50 lbs

Got my leg press back up to 490 lbs.............next up 510!

Assessment: Doing fine food wise even with mexican food out!!!

robertw486

Well how behind am I?

Crazy last few weeks for me, but all good. Slacked off some on workouts because work has been crazy, but still getting them in. Food and weight under control.

Hope you all keep killing it, and I'll get back on a better track soon!

MJFSH

@luluinca wow!!! love what you are pushing for leg press! WTG!!!! maybe I do need to join a gym!

Cardio/Strength: PIYO Define Upper, PIYO Define Lower done! can't wait to get to other exercises for this program!
planning to add some kind of leg work in, my legs are lean but not defined, I want that definition!

Nutrition: Under control

ninerbuff

Hey gang

I like myself unconditionally!

Happy Humpday! 4 clients this morning and 4 tonight. Final game for the Warriors tonight, so I'm gonna be watching after getting home from training! Could be history!!!

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 loin.

MJFSH

Happy Thursday!!!!

Strength: LMP Pump and Shred done!

Cardio: have to get some

Nutrition: has been under control.

luluinca

Thank God It's Thursday? Getting closer to Friday!

Cardio: 2.25 mile run on the horse trail with my dog! She loves to run and I'm beginning to. Funny, I was just going to walk fast today because I'm really tired but the first song up was one of my running songs so I decided to just go for it and ended up running the entire circuit. I think there's something wrong with me....

Strength: Tomorrow

Assessment: Just found out this week what's been wrong with my husband, apparently he has a serious lung condition (one that's somewhat rare I guess.....uggghhhh), sooooooo, I've been researching like crazy and we're going to be adding lots more fresh fruits and veggies to our diets, among other things. I can't cure him but I think I can help him.

Fitandtoned130

What does it mean by very active in the goals option? Is it how many workouts I do? Duration? Pls advise thanks

ninerbuff

Hey gang

I like myself unconditionally!

Happy Thursday!!! 4 clients this morning and 3 tonight. Just yard duty 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: Taco Bell

ninerbuff

Fitandtoned130 wrote: »

What does it mean by very active in the goals option? Is it how many workouts I do? Duration? Pls advise thanks

Very active would be in the realm of activity (say in work) where you move a lot. A waitress for example or a construction worker.

ninerbuff

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: KFC for dinner.

luluinca

Happy Friday everyone! Hope you all have a great weekend.

Cardio: 15 min run on basketball court after strength training.

Strength: 20 min calisthenics warmup including goblet squats, static lunges, good mornings, physio ball pikes/bridges/crunch, reverse plank, decline situps/scissors/leg lifts and stairmaster. 15 min shoulder rehab. 50 min strength training including 1X5 DL w/115 lbs, 1X5 DL w/135 lbs, 3X8 cable squats w/90 lbs, 3X10 cable wood chops w/27 lbs, 3X8 bench one arm row w/35 lbs, 3X10 hip thrust w/55 lbs, 3X8 seated bicep curls w/15/15 lbs and 3X10 inner thigh w/100 lbs.

Assessment: All good food wise lately!

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! Got one make up session this morning, then later I'm just watching sports! Warriors vs Rockets and the Giants vs Dodgers!

Cardio: biking- 30 minutes (150 calories)

Strength: NONE

Assessment: Sushi last night.

robertw486

Yes I'm finally checking in again!

Strength: minimal today, some upper body quick pump

Cardio: 25 windy miles on the bike

Assessment: Haven't been logging or weighing myself much, and still holding within a few pound range! I'm sure I still have plenty of calories in hand today.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! 4 clients this morning then 4 tonight. Just grocery shopping later, although I personally go to the post office each year a mail our taxes.

Cardio: stairmaster- 30 minutes (250 calories)

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

Assessment: An okay weekend. Ate a Chili's last night and had fried pickles for the first time.

MJFSH

Good morning and Happy Monday,

Cardio/Strength: PIYO Buns Awesome workout, feeling the burn!

I missed Friday's workout, so had a 3 days of not working out! not good I know, but back at it today and hopefully I won't be missing more workouts anytime soon.

Nutrition has been good.

luluinca

Took a rest day Saturday and was busy yesterday burning up calories planting our garden and cleaning the pool. I've taken over some of my husband's normal chores for now so a rest day isn't exactly a rest day anymore.....

Cardio: 10 min run after strength training.

Strength: 20 min calisthenics warmup including goblet squats, static lunges, good mornings, physio ball pikes and bridges, side planks, decline situps/scissors/leg lifts, renegade rows and stairmaster. 15 min shoulder rehab. 55 min strength training including leg press 6 sets working up to 490 lbs, 3X5 front squats @75 lbs, 3X5 bent over row @75 lbs, 3X8 tricep pushdown and pulldown w/30 lbs, 3X8 seated row w/70 lbs and 1X5 w/85 lbs, 3X10 cable wood chop w/27 lbs, 2X12 KB swings w/30 lbs, 2X10 single leg curl w/30 lbs, 3X10 inner thigh w/100 lbs

Assessment: We've been eating super healthy with lots of fruits and veggies but I saved room for some ice cream tonight. I think I might be losing weight again. I wanted to lose another five pounds so I guess that's okay for now.

Hope you all have a great week!

MJFSH

Good Morning Gang!

Cardio/Strength: PIYO Core done! Awesome workout! forgot how much I really like this workout!

Nutrition: uneventful! been keeping up with pro, fat and carbs on the lower side a bit, well pizza night will eventually takes care of this shortcoming.

Traveezy

Hey guys,
Not new to MFP but pretty new to the forums. This one looks awesome. I'm almost 30yo male, 5'7", currently cutting. Started at 202lbs, down to 167lbs and still going. Can't wait to start a bulk but I'm still a ways off. Anyone feel free to add me as a friend, don't have any on here at the moment. I just put a before and after pic in my photos too. Not really sure how to put it on the forum but ill try, dunno if it will show up correctly.




Cardio: No cardio.

Strength: Rest day.

Assessment: I don't really eat clean. I'm an IIFYM kinda guy. Last night had bbq chicken legs and mac and cheese, tonight is sloppy joes.. haha. Yum. About of gallon of water so far today and counting, a few cups of black coffee and some green tea. Oh yeah.. and I FEEL GREAT!

Traveezy

Cool, it worked. Sorry about the size.

jessef593

Back at it tomorrow. helped a buddy move yesterday then managed to catch strep today, still going to push for a hike later tonight.

Cardio
Hike up into the back country in town

Assessment
Hope to be feeling closer to 100% by tomorrow, finally got a buddy to join the gym. Happy to have a spotter again. Chicken breasts, pasta, and roasted garlic heads tonight. @Traveezy wicked progression bro, great work on the cut.

Traveezy

Thanks man!