"TLFC" exercise and accountability support!

1…1314161819…491

Replies

  • ninerbuff
    ninerbuff Posts: 48,905 Member
    Cardio: 60 min spin class 447 cal. Not normal, but my legs are so stinkin sore from the workout yesterday I just couldn't get it going like normal.

    Strength:

    3 x10
    Wide grip lat pull down
    seated narrow grip cable rows
    bent over barbell row
    back extensions
    barbell curl
    hammer curl

    Assessment: Food a little under - only because babysitting granddaughter after workout, grabbed Subway salad. Ewwwww To salty - couldn't eat it. Water - gallon +
    Yeah hard leg work usually will show the next day.
  • ninerbuff
    ninerbuff Posts: 48,905 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! Supposed to rain today so I'll be on the treadmill instead of outside. At least they have their own monitors.

    Cardio: walk/jog- 3 mi (370 calories)

    Strength:chest- incline press, flat bench, flyes, dips. 4x6

    Assessment:A little high in sodium yesterday.
  • 1a1a
    1a1a Posts: 761 Member
    I love good enough, it's still better than bad :-)

    Cardio: jog/sprint/walk intervals (200)

    Circuit: 30ds level 2

    Assessment: Another good enough day, slightly better food, only just over target, gonna kick up the exercise a notch tomorrow.
  • HOSED49
    HOSED49 Posts: 642 Member
    Cardio Circuit as always:
    Its a Crossfit workout slightly modified -

    Run 2 minutes
    Do 5 pullups, 10 pushups, 15 squats
    run 2 minutes

    Do this until you get your 5K in
  • dreambig_gohome
    dreambig_gohome Posts: 194 Member
    After two days crosstraining at the gym, went for a basic ballroom blast workout today with a student. An hour and a half of fast sustained ballroom = about 600 calorie burn. Also did some very basic free weight work and stretching as normal. Back at the gym tomorrow.

    Food = 900 under calorie goal (thanks, exercise.)
    Water = 9 glasses
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Strength day (after two days rest from the weekend):

    3x10x15lb bicep curls
    3x10x15lb hammer curls
    3x10x15lb (1) skull crushers
    3x10 tricep dips
    3x10 pushups
    3x10x15lb squats
    3x10 forward lunges
    2x10 reverse lunges
    3x10 calf raises
    3x10 leg raises
    3x10 kickups
    3x30 seconds superman
    1x1 minute plank
    3x10 side leg lifts
    3x10 shoulder raises
    3x10 reverse flies
    1x45second squat hold

    Food: On target.
  • knight76306
    knight76306 Posts: 233 Member
    Yesterday -

    Cardio: None

    Strength: Chest/triceps

    wide push-ups
    incline dumbell press
    flat bench flyes
    decline flyes
    bench dips
    skullcrushers
    tricep kickback
    overhead two handed tricep extensions
    cable one arm tricep ext.

    Food: not a good day. Not bad, just not enough. Son-in-law had surgery to reattach a tendon in his ankle, so babysitting. Protein drinks during the day and a late dinner.

    Water: only 8 cups

    Quick questions: What is the difference in doing exercises in different positions Example - decline flyes vs flat bench flyes. Any book you can recommend to tell me what the different positions work. I know there is a reason, I just don't know it.
  • ninerbuff
    ninerbuff Posts: 48,905 Member
    I love good enough, it's still better than bad :-)

    Cardio: jog/sprint/walk intervals (200)

    Circuit: 30ds level 2

    Assessment: Another good enough day, slightly better food, only just over target, gonna kick up the exercise a notch tomorrow.
    Nice!
  • ninerbuff
    ninerbuff Posts: 48,905 Member
    Cardio Circuit as always:
    Its a Crossfit workout slightly modified -

    Run 2 minutes
    Do 5 pullups, 10 pushups, 15 squats
    run 2 minutes

    Do this until you get your 5K in
    Beast!
  • ninerbuff
    ninerbuff Posts: 48,905 Member
    After two days crosstraining at the gym, went for a basic ballroom blast workout today with a student. An hour and a half of fast sustained ballroom = about 600 calorie burn. Also did some very basic free weight work and stretching as normal. Back at the gym tomorrow.

    Food = 900 under calorie goal (thanks, exercise.)
    Water = 9 glasses
    Dang. I danced ballroom for about a year and quick step and jive were challenging!
  • ninerbuff
    ninerbuff Posts: 48,905 Member
    Strength day (after two days rest from the weekend):

    3x10x15lb bicep curls
    3x10x15lb hammer curls
    3x10x15lb (1) skull crushers
    3x10 tricep dips
    3x10 pushups
    3x10x15lb squats
    3x10 forward lunges
    2x10 reverse lunges
    3x10 calf raises
    3x10 leg raises
    3x10 kickups
    3x30 seconds superman
    1x1 minute plank
    3x10 side leg lifts
    3x10 shoulder raises
    3x10 reverse flies
    1x45second squat hold

    Food: On target.
    You Rock!
  • ninerbuff
    ninerbuff Posts: 48,905 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! Things are going good! Want to hit the hammies hard today!

    Cardio: walk/jog- 3 mi (400 calories)

    Strength:hamstring and shoulders- seated leg curls, stiff legged deadlifts, shoulder press, side laterals, bent over laterals. 4x6

    Assessment: A little over in calories, but had a good day!
  • 1a1a
    1a1a Posts: 761 Member
    Assuming I tracked accurately, I burned a whopping 1000 excess calories today, a record for me.

    Cardio:

    Walking (400)
    Taekwondo practice (100)
    Improv aerobics (100)
    bike ride to and from work (100)
    work itself (100)

    circuit - 30ds level 2 last day wow (200)

    It's the walking into town that did it, that was a gooood call.

    Assessment: Despite great burn, still managed to be over calories, all these exercise cals made me giddy and reckless (I used to be on 1290), I'm overestimating my buffer early in the day and never catching up. No more ice coffee indulgences for a while.

    Question, does a walk/jog work out to be just as good as a jog/sprint (just I assume the walk/jog would take a little longer). I've been dabbling with this walk/jog/sprint interval stuff and I Hate sprinting, legs are sore. If I could achieve similar results without the sprinting (maybe I can build up to that) I'd be chuffed.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Strength day (after two days rest from the weekend):

    3x10x15lb bicep curls
    3x10x15lb hammer curls
    3x10x15lb (1) skull crushers
    3x10 tricep dips
    3x10 pushups
    3x10x15lb squats
    3x10 forward lunges
    2x10 reverse lunges
    3x10 calf raises
    3x10 leg raises
    3x10 kickups
    3x30 seconds superman
    1x1 minute plank
    3x10 side leg lifts
    3x10 shoulder raises
    3x10 reverse flies
    1x45second squat hold

    Food: On target.
    You Rock!

    Thanks!

    Cardio Day:

    45 minutes jogging in place. Moderate pace with short sprints. Total estimate of 300 calories burned (based this on what I tend to get when I use EA Active 2's HRM for cardio workouts. MFP suggested 458, but feels high)

    Food: Breakfast unintentionally light. On target to hit 1800-2000 today.
  • ninerbuff
    ninerbuff Posts: 48,905 Member
    Assuming I tracked accurately, I burned a whopping 1000 excess calories today, a record for me.

    Cardio:

    Walking (400)
    Taekwondo practice (100)
    Improv aerobics (100)
    bike ride to and from work (100)
    work itself (100)

    circuit - 30ds level 2 last day wow (200)

    It's the walking into town that did it, that was a gooood call.

    Assessment: Despite great burn, still managed to be over calories, all these exercise cals made me giddy and reckless (I used to be on 1290), I'm overestimating my buffer early in the day and never catching up. No more ice coffee indulgences for a while.

    Question, does a walk/jog work out to be just as good as a jog/sprint (just I assume the walk/jog would take a little longer). I've been dabbling with this walk/jog/sprint interval stuff and I Hate sprinting, legs are sore. If I could achieve similar results without the sprinting (maybe I can build up to that) I'd be chuffed.
    Sprints are good. I pretty much despise running altogether but do it 5 days a week and I do Tabata protocol on my sprint days. Look it up, it's only 4 minutes of sprints...................but it ain't easy.
  • ninerbuff
    ninerbuff Posts: 48,905 Member


    Thanks!

    Cardio Day:

    45 minutes jogging in place. Moderate pace with short sprints. Total estimate of 300 calories burned (based this on what I tend to get when I use EA Active 2's HRM for cardio workouts. MFP suggested 458, but feels high)

    Food: Breakfast unintentionally light. On target to hit 1800-2000 today.
    Yeah for cardio!
  • dreambig_gohome
    dreambig_gohome Posts: 194 Member
    After two days crosstraining at the gym, went for a basic ballroom blast workout today with a student. An hour and a half of fast sustained ballroom = about 600 calorie burn. Also did some very basic free weight work and stretching as normal. Back at the gym tomorrow.

    Food = 900 under calorie goal (thanks, exercise.)
    Water = 9 glasses
    Dang. I danced ballroom for about a year and quick step and jive were challenging!

    Thanks! Yes, with a core of cha cha, samba, foxtrot and jive, 90 minutes will do that to you. I LOVE how ballroom focuses on sustaining movement through all the muscle groups at once rather than focusing only on legs or chest/arms. It always engages the core and the silver levels demand an increased amount of muscle control and coordination.

    Workout today in the "home gym" and I was very pleased to have nearly the same calorie results :)

    Cardio:

    Upped my jog from ten minutes to fifteen minutes sustained - 5.5 mph - 160 calories [I've only been jogging for a week .. gotta start somewhere.]
    Jump rope for five minutes fast pace [170 bpm] for five minutes - According to MFP 65 calories

    Strength Training:
    Oblique crunches - 2 sets of 50 reps
    Regular crunches - 3 sets of 25 reps
    Free Weights - Dance Specific - 5 sets of 8 reps - upped from 5 lbs each arm to ten lbs. Not sure I'm ready for it. Going to drop back to 5 lbs and work on increasing reps first.

    Food Intake: Ended up 675 calories under my goal.

    Assessment: Pleased for now.
  • ninerbuff
    ninerbuff Posts: 48,905 Member



    Thanks! Yes, with a core of cha cha, samba, foxtrot and jive, 90 minutes will do that to you. I LOVE how ballroom focuses on sustaining movement through all the muscle groups at once rather than focusing only on legs or chest/arms. It always engages the core and the silver levels demand an increased amount of muscle control and coordination.

    Workout today in the "home gym" and I was very pleased to have nearly the same calorie results :)

    Cardio:

    Upped my jog from ten minutes to fifteen minutes sustained - 5.5 mph - 160 calories [I've only been jogging for a week .. gotta start somewhere.]
    Jump rope for five minutes fast pace [170 bpm] for five minutes - According to MFP 65 calories

    Strength Training:
    Oblique crunches - 2 sets of 50 reps
    Regular crunches - 3 sets of 25 reps
    Free Weights - Dance Specific - 5 sets of 8 reps - upped from 5 lbs each arm to ten lbs. Not sure I'm ready for it. Going to drop back to 5 lbs and work on increasing reps first.

    Food Intake: Ended up 675 calories under my goal.

    Assessment: Pleased for now.
    Very nice!
  • ninerbuff
    ninerbuff Posts: 48,905 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! Last chance workout!!! Gettin' ready for the weekend where I plan to keep calories down!

    Cardio:walk/jog- 3 miles (460 calories)

    Strength:arms- preacher curls, seated alternate curls, lying triceps, rope pressdowns. 4x6

    Assessment:Went over on honey graham crackers last night!
  • 1a1a
    1a1a Posts: 761 Member
    Neat, that Tabata is Hiit-acular, very put at ease by the notion of starting with only 2 intervals.

    Cardio:

    Biking (460)
    Walking (140)
    Working (200)

    Begrudged myself a break from the shred today, let the ol' muscles recuperate.

    Assessment: Good cardio day, food under yay, feeling a little headachey, suspect a lack of water to be the culprit.

    dreambig - you manage some stellar deficits, super impressed.

Categories