"TLFC" exercise and accountability support!
Replies
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Welcome Traveezy!0
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Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. Just yard duty today.
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.0 -
Welcome to the group Traveezy!
Cardio: 10 min run after strength training.
Strength: 20 min calisthenics warmup including, goblet squats, good mornings, physio ball pikes/bridges/crunches, renegade rows, side pulls, decline situps/scissors/leg lift and stairmaster. 15 min shoulder rehab. 45 min strength training including including 3X10 cable wood chops w/27 lbs, 3X10 cable deltoid flys w/7/7 lbs, 3X8 shrugs w/95 lbs, 1X5 single leg RDL w/95 lbs, 1X5 DL w/135 lbs, 3X10 cable rope tricep pull down and push down w/30 lbs, 2X10 seated row w/70 lbs and 1X8 w/85 lbs, 3X10 inner thigh w/90 and 1X10 each leg glute master w/40 lbs.
Assessment: Eating around 1600 to 1700 most days right now and I think I'm losing weight on that but will up it again soon.0 -
Happy hump day all! Been off of MFP for a bit...on track with workouts & overall much tighter with my nutrition (yeah!!!)
Strength
Barbell reverse lunge to step up w/hip flexion 4x6/side@80 lbs
Bulgarian split squat jump 4x5/side
Eccentric workout (10 sec eccentric):
1a Pull-ups 4x6 (shoulder width)
1b trx assisted pistol squat 4x6 left & 4x3 right
2a narrow width push-ups 3x6
2b ab row 3x6
3a decline push-ups hands on Bosu & 1 foot on swiss ball 3x6
3b ab row w/12.5 dumbbell 2x6
Krav Maga class tonight. I was invited last week to try levelling up to level 2 in so stoked for this! Was warned puke buckets will be available, some people actually left the last testing. Not sure what I'm in for...kinda scary to me. Generally speaking I believe in working hard but not until your body is annihilated... Oh well for once testing your limits is good, if anyone has any suggestions on how I can prep for this I'd really appreciate it!
Assessment: baked salmon with salad yesterday for dinner.
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Wassup guys!
Cardio: No cardio.
Strength: Squat 5x5, OHP 5x5, Deadlifts 1x5 and some an work.
You can probably tell I'm doing SL 5x5, and i love it.
Assessment: IIFYM & IF... stayed under yesterday with sloppy joes and fries for dinner, i think tonight is Chinese bbq. Over a gallon of water, 2 cups of black coffee and 2 cups of green tea. I feel great today! I feel strong.0 -
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: Baked chicken with rice.0 -
Hello Gang!
Strength/Cardio: PIYO: Full body Blast, using the sliders, OMG!!! I did really feel it1 hopefully it helps me get the defined legs I so desire!
Nutrition: have been eating super high carb, next to no workout, not proud of it, have to get all this under control!0 -
Hey guys!
Cardio: tractor tire flips... as many flips add i can do in 10 min, 3 sets with 1 minute rest between sets.
Strength: rest day. Kinda.
Assessment: IIFYM & IF. Over a gallon of water, 2 cups black coffee, 2 cups of green tea. Calories under. Pot roast and potatoes for dinner.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 for dinner!0 -
Happy Friday everyone! I'm pretty happy about it!
Cardio: Not today.........felt a little twinge in my right hip flexor so decided to skip the run just in case. Hopefully I'll get the dog out tomorrow for at least a couple of miles.
Strength: 20 min calisthenics warmup including goblet squats, good mornings, pushups, prone jumping jacks, renegade rows, physio ball pikes and bridges, elevated leg plank, decline situps/scissors/leg lifts and stair master. 15 min shoulder rehab. 50 min strength training including leg press 1X 12,10, 8, 6 working up to 490 lbs, front squat 3X5 w/75 lbs, , single arm bench row 3X8 w/35 lbs, seated bicep curl 3X8 w/15/15 lbs, hip thrust 3/10 w/55 lbs, 3X10 cable wood chop w/27 lbs, 3X10 KB swing w/35 lbs, 3X10 tricep pulldown and pushdown w/30 lbs, 3X8 seated row w/85 lbs.
First time doing standard pushups since December. Only did 8 but my shoulder didn't hurt so I think I'll be able to add them back in gradually. I've missed them! Tried doing a shoulder press though with only 10 pounders and I could feel the shoulder so guess I'm not ready for those or bench press yet.....
Assessment: Hanging tough right now with the extra veggies and fruits.............yummmmm......plants!0 -
Adding in that my hip is definitely sprained again............uggghhh. I guess when you're old, and acting like you're not, you pay the price. Anyway, I'll be swimming again now that I can't run for probably a few weeks.....
Luckily the shoulder is better and the pool is warm!0 -
Hey guys!
Cardio: none.
Strength: Squat 5x5, bench press 5x5, barbell row 5x5, ab work.
Assessment: a gallon of water, probably too much black coffee, calories went 100 over, first time in a long time. Sucks. I still feel great tho! I'll do better tomorrow.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! My DD is attending a birthday party this afternoon, so I'm going to ride my bike to the gym today and do a little rehab. It's about 4 miles one way.
Cardio: biking- 30 minutes (150 calories)
Strength: NONE
Assessment: Thai last night.0 -
Hey guys!
Cardio: bike ride, not super intense, probably didn't burn much.
Strength: rest day.
Assessment: is a beautiful day here so im firing up the smoker. Smoked chicken and ribs for dinner! I'll have to practice some portion control haha.0 -
Happy Saturday. Been helping a friend get into weight lifting who "apparently" knew so much about it. I'll tell you, it's been a struggle. 100% props to anyone who is a personal trainer.
Strength
Pull-ups 4x8
Seated O/H press 4x10,8,6,6
Pulldowns 3x14,12,10
Barbell rows 4x10
Single hand dumbbell rows 3x12,10,8
Seated lateral raises 3x12
Bent over rear delt flys 3x12
Machine shrugs 4x10
Assessment
The cut is going good so far, except got strep last week and dropped 4lbs abit faster than I had wanted to.0 -
@Traveezy & jesse.........nice work!
Happy Sunday..........heading down to the beach for the day and night....yippee!!
Cardio Yesterday: Got the dog out for a 3.5 mile walk, didn't bother hip too bad but pretty sure I shouldn't be running for awhile.
Strength: Not until Tuesday.
Assessment: Had surprise guests for a lunch of leftovers yesterday and wasn't hungry for dinner but managed a salad..........pretty far below calories for me but I'll make up for it today with lunch and dinner out!
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Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 4 tonight. Grocery shop today.
Cardio: stairmaster- 30 minutes (250 calories)
Strength: back- high pulldowns, one arm rows, seated cable rows, straight arm pushdowns. 4x12,10,8,6
Assessment: Lazy weekend. Although I did ride, I layed around a lot watching games and Free HBO/Cinemax movies.0 -
Good Morning
Strength/Cardio: PIYO Full Body Blast using the sliders, so good!
I think I need to start lifting again, and feeding the muscles, feels like I'm losing muscles and I so don't like that!0 -
Hey guys!
Cardio: none
Strength: squat 5x5, OHP 5x5, dead lift 1x5, ab work.
Assessment: had pizza for dinner but stayed under my calories, over a gallon of water, 2 cups black coffee.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 2 tonight. DD has orthodontist appt. and then later I can workout.
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 -
Hey guys.
Cardio: none.
Strength: rest day.
Assessment: chicken breast and rice. 1.5 gallons of water, 2 cups of coffee. Feeling good but ready to start bulking soon. I'm starting to struggle to add weight on my lifts and I'm not lifting real heavy yet i don't think. Still need to cut down on BF% tho.
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Hello Gang!
Cardio/ Strength: PIYO Strength Intervals done! I did an hour of lifting last night too! oh boy! it felt awesome to touch the dumbbells again!
Strength: today is Leg Day!
Nutrition: Loading up on protein. need to build those muscles again!0 -
Hello all.... hope it's not to late to join... just found this post.
Starting from 4/25/16:
Cardio: 5 min warm up on treadmill, 5 min cool down on treadmill
Strength: leg extension machine 3x10; dumbbell squats 3x12; Leg press machine 3x12; calf press machine 3x12; dumbbell bench press 3x12, one arm dumbbell row 3x12, standing dumbbell curl 3x12, two arm seated dumbbell extension 3x12; ab machine 3x20, planks 3x1min; dumbbell squats 3x12
Assessment: under calories by 26; over in protein, over in fat, under in carbs... tried muscle pharm combat crunch bar... yum.. 13 cups of h2o.0 -
Welcome Marshall!
If i go over in protein and/or fat i take it out of my carbs too. Works well for me, good job.0 -
Good Morning all....
From Tuesday 4/26:
Cardio: 20m walk at lunch (calories negligible)
Strenth: Rest Day
Assessment: under calories.... close to being under sodium limit (always struggle with this).... minimal nighttime urges to eat!
Good day.... feel rested and ready to hit the weights tonight0 -
Welcome Marshall!0
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Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. Just yard duty today and Warriors Basketball!
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
Strength: Fat-Busting Supersets--Leg Day, yeay1 loved it! for the first time ever, I tried sissy squats, also a first was doing leg curls and extensions using my home gym. didn't have to wait for leg day soreness to begin! LOL
Another set of body weight workout happening after work, but nothing feels as good as lifting those dumbbells again!
Nutrition, getting in the proteins, definitions are much needed!
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Now that the shoulder has improved my hip acts up.......sheesh. Sometimes I think I need to act my age and then I read about all the "kids" with bad knees, backs, shoulders and whatnot and I think I'm not doing that bad really.
Anyway, giving the hip a couple more days to calm down and then back to the gym on Friday............won't be running but if I can get a lane I'll swim, otherwise some weights and the stationary bike I guess.
Hope you're all having a great week! We're going to an Angel's game tonight!0 -
Hey guys.
Cardio: No cardio.
Strength: Squat 5x5, bench press 5x5, barbell row 5x5, ab work.
Assessment: IIFYM, IF, calories under yesterday, over a gallon of water, 2 cups of black coffee, lasagna tonight so i gotta watch my carbs until dinner.0
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