"TLFC" exercise and accountability support!

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Replies

  • mmarshall74
    mmarshall74 Posts: 183 Member
    edited April 2016
    Hi guys!

    Cardio: 5min warm up, 5 min cool down

    Strength: leg ext machine 3x10, dumbbell squat 3x12, leg press 3x12, calf press 3x12, dumbbell pullover 3x12, dumbbell curl 3x8-12, dumbbell shrug 3x15, dumbbell side bends 3x15, ab machine 3x20, planks 3x1min, dumbbell squats 3x12

    Assessment: met all macros today.... Felt a little weak lifting but pushed through!
  • ninerbuff
    ninerbuff Posts: 49,021 Member
    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: Lazy to cook so Taco Bell.
  • MJFSH
    MJFSH Posts: 7,252 Member
    Good Morning and Happy Thursday gang!

    Cardio/Strength: PIYO Hardcore On the Floor

    Strength: Fat-Busting Supersets: Shoulders Totally in love with this program! not sure how it will work for me, but so far loving the moves and the burn! life looks a bit brighter, when you can hold dumbbells in you hands again! :)

    Nutrition: has been reasonable, nothing too strict or too relaxed, following my macros, but not stressing over it. I even had pizza last night and my macros weren't out of whack!
  • mmarshall74
    mmarshall74 Posts: 183 Member
    Good evening all....

    Cardio: outside cycling 8.1 miles
    (9mph average, 20mph max)
    (774 cal via chest hr monitor)
    *** a little cold but great ride

    Strength: none - cardio day

    Assessment: under calories (TDEE-25%)... Over carbs, over fat, dead on protein..... I could have drank more water though
  • ninerbuff
    ninerbuff Posts: 49,021 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: Baked chicken and rice.
  • luluinca
    luluinca Posts: 2,899 Member
    TGIF and have a great weekend everyone!!!

    Cardio: Finally got back in the water to test the shoulder and got a 20 min swim in, a little less than a half mile and slow but shoulder felt pretty good. :)

    Strength: 15 min calisthenics warm up including pushups, good mornings, static lunges, physio ball pikes and bridges, renegade rows and walking bicep curls. 20 min shoulder and hip rehab. 40 min strength training tricep pushdown and pulldown, seated row, seated bicep curls, single arm bench row, weighted decline situps and side to sides cable wood chop and deltoid fly.

    Assessment: Eating out for lunch today so will probably skip or eat a salad for dinner.
  • MJFSH
    MJFSH Posts: 7,252 Member
    Happy Friday All,

    Strength/Cardio: PIYO Sweat

    Strength: FBS Back and Biceps <3

    Nutrition: was good yesterday, not sure how it will be today, but I know it will be protein packed!
  • Traveezy
    Traveezy Posts: 57 Member
    Hey guys.

    Cardio: none.

    Strength: Squat 5x5 225lbs, OHP 5x5 125lbs, Deadlift 1x5 205 lbs, ab work

    Assessment: IIFYM, IF, over in calories today but still at a deficit. Sushi for dinner, over a gallon of water, 2 cups of black coffee.
  • ninerbuff
    ninerbuff Posts: 49,021 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Workout from home today and then going to Costco later.

    Cardio: biking- 30 minutes (150 calories)

    Strength: NONE

    Assessment: Ribs last night.
  • Traveezy
    Traveezy Posts: 57 Member
    Hey guys.

    Rest day.

    Mowed the yard before it rains again.

    Assessment: IIFYM, IF, thick cut pork chops tonight. Over a gallon of water and 2 cups black coffee. I'm thinking about going into my bulk earlier than i planned but im not sure yet. I'm pretty happy with what i look like but could still lose some fat, but im dissatisfied with my strength. Doing SL 5x5 and starting to get hard adding 5 lbs every workout. I don't know yet, still thinking on it. Have a good weekend guys!
  • robertw486
    robertw486 Posts: 2,401 Member
    Hey gang, I've been lazy about checking in, but still hitting some workouts!

    Strenght today: Major upper body, including some heavy weighted push up sets, inclined weighted, lots o' dips, curls, and some combined shoulder stuff

    Cardo: Four miles of running early in the day. Major app issues, think most of it around an 8:30 mile pace.

    Assessment: Little to no tracking, just making good decisions, and eating right for recovery when I need it. Food freedom hasn't reflected in any bad way on the scale, and no fueling bonks yet.
  • ninerbuff
    ninerbuff Posts: 49,021 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 4 tonight. Just my workout today and maybe some extra cardio.

    Cardio: stairmaster- 30 minutes (250 calories)

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

    Assessment: I did okay. DD was on restriction, so I had to stay home.
  • mmarshall74
    mmarshall74 Posts: 183 Member
    Hello all... I'm a couple days behind in posting...

    From Friday 4/29:

    Cardio: 5min treadmill warm up; 5min elliptical cool down
    Strength: leg ext 3x10, dumbbell squat 3x12, Dumbbell Floor Press 3x12, Hammer Curl 3x10-12, Lying Dumbbell extension 3x12, Leg press machine 3x10-12, calf press machine 3x10-12, planks 3x1min, dumbbell squats 3x12

    Assessment: overate in the PM :-( ....... felt a little weak this day.... I did lose 2lb this week (eating TDEE -25%), so despite my efforts with protein and weights I may have lost some muscle mass :-(
  • MJFSH
    MJFSH Posts: 7,252 Member
    edited May 2016
    Good Morning and Happy Monday Gang!

    So good to see you check in @robertw486

    @mmarshall74 not so sure if I should congratulate you on lbs lost, well, congrats anyway, hopefully it's all fat loss! :)

    Strength: PIYO: Strong Legs, using slides
    and
    Fat_Busting Supersets: Quads, Hamstring and Calves done! was fun using my home equipment trying to imitate a smith machine move or squats rack move and so on. Still got a descent workout in, enough to make me depending heavily on the rails coming up from the basement! Life feels better when you lift heavy! :)

    Nutrition: Pizza Hut last night, I assume that says it all!
  • luluinca
    luluinca Posts: 2,899 Member
    edited May 2016
    Have a great week everyone!

    Finally made it back to the gym and feeling good about being able to keep it up this week. Both my shoulder and hip are much improved............Hopefully I can keep it that way! ;)

    Cardio: Not really.

    Strength: 20 min calisthenics including good mornings, walking bicep curls,/pistols/overhand, physio ball pikes/bridges, renegade rows, 2 min plank, decline situps, crunch machine and 5 min stairmaster. 15 min shoulder rehab. 50 min strength training including cable wood chops, cable cross pulldown, cable leg curls, bent over rows, shrugs, tricep pushdowns and pulldowns, glute master and single leg curl.

    Assessment: Cut calories back last week since I wasn't really get much in the way of workouts in but this week I'll bump it up a little!
  • mmarshall74
    mmarshall74 Posts: 183 Member
    Felt stronger yesterday.... Have a great day everyone!!

    Cardio: 5 min treadmill warmup, 5 min elliptical cool down

    Strength: leg extensions 1x30, dumbbell squats 9x12, dumbbell bench press 3x12, one arm dumbbell row 3x12, dumbbell curl 3x12, two arm seated dumbbell ext 3x12, ab machine 3x20, planks 3x1min

    Assessment: under calories....... Little over in carbs, dead on fat, little over in protein..... Higher sodium than I would have liked
  • MJFSH
    MJFSH Posts: 7,252 Member
    Good Morning All!

    Strength: PIYO Full Body Blast, using sliders and Fat-Busting Supersets: Shoulders and Back done! my body is SORE!!!! love the feeling! hopefully it means muscles are building. :)

    Cardio: no thank you! :)

    Nutrition: was over on protein but lower on fat and carb, totally fine with it, Pizza Hut on the weekend made up for any low fat day I had last week and this week! LOL
  • luluinca
    luluinca Posts: 2,899 Member
    Happy Tuesday!!!

    Cardio: Started out on a long quick walk with the dog when my favorite running song came on and so I ran.....LOL. 2.5 miles in 30 minutes so a bit slow but not too bad after a week and a half off and a bum hip. The hip felt fine so hopefully I haven't screwed up..... :D

    Strength: Tomorrow

    Assessment: Calories back up to 1600-1700 and should hit 1800 by next week. It's nice to be back!!!

    Looks like you're all doing a great job..........keep it up!
  • ninerbuff
    ninerbuff Posts: 49,021 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 2 tonight. Gonna be hot today!

    Cardio: bike riding- 30 (150 calories)

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

    Assessment: Pork shoulder with barbecue sauce. Yum!
  • robertw486
    robertw486 Posts: 2,401 Member
    Yesterday morning 3 elliptical miles at a 9ish pace.

    After work some core killing stuff and a little shoulder work.

    This am high intensity bricks on the elliptical....muscles fighting back is fun!
  • ninerbuff
    ninerbuff Posts: 49,021 Member
    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: Tacos last night!
  • mmarshall74
    mmarshall74 Posts: 183 Member
    edited May 2016
    Yesterday...

    Cardio: 8 mile bike ride; 45min (369 calories burned via Strava)
    Strength: none (cardio day)
    Assessment: Went over calories a little, but not bad..... cardio really makes me more hungry than weights!

    Hope you all have a great day.... May the 4th Be with U! :wink:
  • MJFSH
    MJFSH Posts: 7,252 Member
    Good morning!!!

    Cardio/Strength: PIYO Buns done!
    Strength: weighs rest day today

    Nutrition: been keeping the protein up, grow muscles, grow!
  • luluinca
    luluinca Posts: 2,899 Member
    Happy Hump Day!!!

    Cardio: 10 min bike warmup and 10 min run after workout.

    Strength: 20 min calisthenics warmup including good mornings w/40 lbs, renegade rows w/20/20 lbs, physio ball pikes and bridges, elevated leg planks, crunch machine at 90, walking bicep curls/pistols/overhands and bike. 20 min shoulder & hip rehab. 50 min strength training including 3X8 bench one arm row w/35 lbs, decline situps and side to side twists each w/10 lbs, 3X10 seated bicep curls w/15/15 lbs, 3X10 cable tricep pushdown and pulldown w/30 lbs, 3X8 seated row w/85 lbs, 3X10 cable wood chop w/30 lbs, 3X10 cable squat w/60 lbs.

    Assessment: Eating around 1600-1700 still and feeling good.
  • mmarshall74
    mmarshall74 Posts: 183 Member
    Good morning everyone....

    Yesterday
    Cardio: 5 min treadmill warm up; 5 min treadmill cool down
    Strength: leg extension 1x30; dumbbell squats 6x12; dumbbell pullover 3x12; dumbbell curl 3x12; dumbbell shrug 3x15; leg press machine 3x12; calf press machine 3x12; dumbbell side bends 3x15; ab machine 3x20; planks 3x1:15
    Assessment: went over a little in calories (only 54).... Combat Crunch bar weighed more than the package stated :/ Felt good to lift after bike riding the previous day :smile:
  • ninerbuff
    ninerbuff Posts: 49,021 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday!!! 4 clients this morning and 3 tonight. One more day to Civil War! Could watch it tonight, but I'd have to cancel clients!

    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 last night!
  • MJFSH
    MJFSH Posts: 7,252 Member
    Happy Thursday

    Cardio/Strength: PIYO Core
    Strength: FBS Triceps, Biceps and Abs done!

    Nutrition: was an endless pit yesterday, but ate a whole lot of good for you food, so not much damage, even tho I was over
  • ninerbuff
    ninerbuff Posts: 49,021 Member
    Hey gang,

    I like myself unconditionally!

    Happy LCW and TGIF! 4 clients this morning then watching CIVIL WAR at 12pm with my DD!

    Cardio: biking 30 minutes (150 calories)

    Strength: core

    Assessment: IHOP Southern sandwich for dinner.
  • luluinca
    luluinca Posts: 2,899 Member
    Happy TGIF everyone!

    Cardio: 10 min stationary bike and 10 min run.

    Strength: 20 min calisthenics warmup including walking bicep curls, good mornings, wall squats, static lunges w/10/10, pushups, side planks, physio ball planks/bridges/crunches, decline situps w/10. 15 min shoulder rehab. 55 min strength training including 4X5 front squats w/55, 4X5 bent over rows w/75, 3X10 tricep pulldown w/30, 2X10 glute master w/30, 2X10 leg curl w/20, 3X6 assisted pull ups, 3X10 assisted standing single leg press, 3X10 cable wood chop w/30, 3X10 elevated deltoid fly w/10/10, 3X10 cable tricep pushdown w/30.

    Assessment: I hit a healthy BMI today so I'm definitely going to maintenance now......yippee!
  • ninerbuff
    ninerbuff Posts: 49,021 Member
    Congrats luluinca!!! Now comes the tough part. ;)

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