"TLFC" exercise and accountability support!
Replies
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Hey gang,
I like myself unconditionally!
Happy LCW and TGIF! 4 clients this morning. Dental appointment and then later game 4 of the NBA Finals! Oh and the Sharks won last night!
Cardio: biking 30 minutes (150 calories)
Strength: core
Assessment: Ribs and rice!1 -
mmmm where is everybody? Happy Friday people!
Cardio: HIIT part of my program
Strength: SCW workout D
just one more week of this very tough program, looking for a change!
Nutrition: was kind of good last night, will be better today.0 -
mmmm where is everybody? Happy Friday people!
Cardio: HIIT part of my program
Strength: SCW workout D
just one more week of this very tough program, looking for a change!
Nutrition: was kind of good last night, will be better today.
I'm here!!! Hope you have a great weekend. I made it to the gym this morning but this is the first chance I've had to sit down and post my workout!
Cardio: Not really
Strength: 20 min warm up inlcluding walking bicep curls/hammers/overhand, good mornings, physio ball pikes and bridges, side planks, decline situps, hanging leg lifts, side pulls and stairmaster. 10 min shoulder rehab. 65 strength training including 3X10 floor press w/50 lbs, 3X10 inverted rows, 3X10 shrugs w/95 lbs, 1X8 DL w/95 lbs, 1X5 DL w/115 lbs and 1X5 DL w/135 lbs, 3X10 leg press w/470 lbs, 3X10 calf raises w/60 lbs added, 2X10 overhand curls w/10/10 lbs, 2X10 lat raises w/10/10 lbs and 3X10 cable wood chop w/30 lbs, 3X10 cable squat row w/30/30 lbs and 3X10 outer thigh w/70.
Assessment: I'm really beginning to believe the injuries are behind me and so my workouts are getting a bit more intense..........yippee. Food wise........hanging tough!
Have a great weekend everyone!1 -
[/quote]What's your current calorie intake?
[/quote]
1500. I'm afraid of going too low to slow my metabolism, or going to high that I can't keep up with it through exercise.
Cardio: Walking 1 hr - was rushing around all day packing for family trip (sans me cuz I have to work), going up and down stairs, hauling water bottles (3) from car to house (roughly 25meters)
Strength: shoulder tension bands - still doing my physio
Assessment: Might have overdone push-ups again, as my shoulder seems to be a little tender again (gosh darn it!) Food wise - I'm still learning. found that low carbs helped in losing weight - going that route again. It helps to be in a more rigid plan so that I really watch what I can and cannot consume.0 -
Sounds okay.
1500. I'm afraid of going too low to slow my metabolism, or going to high that I can't keep up with it through exercise.
Cardio: Walking 1 hr - was rushing around all day packing for family trip (sans me cuz I have to work), going up and down stairs, hauling water bottles (3) from car to house (roughly 25meters)
Strength: shoulder tension bands - still doing my physio
Assessment: Might have overdone push-ups again, as my shoulder seems to be a little tender again (gosh darn it!) Food wise - I'm still learning. found that low carbs helped in losing weight - going that route again. It helps to be in a more rigid plan so that I really watch what I can and cannot consume.
On pushups, make sure your hands align more with your chest and not your shoulders. And keep your elbows closer to your body to see if that helps your shoulder.
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Hey gang,
I like myself unconditionally!
Happy weekend! Have a make up session for client this morning. Clean the house and do some laundry today. Maybe also go to Sports Authority to see what I can buy since they are going out of business.
Cardio: biking- 30 minutes (150 calories)
Strength: NONE
Assessment: Ribs again last night.0 -
Arm day today followed by leg day tomorrow.
Cardio: 10 min run post workout.
Strength: 20 min calisthenics warmup including good mornings, farmers walk w/KB's, goblet squats, static lunges, renegade rows, reverse planks and side planks, back extensions, side crunch twists, crunch machine and stair master. 10 min shoulder rehab. 50 min strength training including 3X10 DB floor press w/20/20, 3X10 single arm bench row w/37.5, 3X10 seated bicep curl w/15/15, 3X10 prone tricep rollovers and crunch w/12.5 lbs, 3X10 bar curl w/30, 3X10 pulldown w/70, 3X10 rope tricep overhead extensions w/30, 3X10 rope pressdown w/30, 3X10 seated cable chest press w/25 and 3X10 outer thigh w/70.
Assessment: Out to lunch with friends so over indulged a little today, not so much on calories but definitely on saturated fat......uggghhh.
Have a great week everyone!
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On days off! This is my Friday!
Cardio: walked my 8 month old bull mastiff for a good hr
Strength: shoulder resistance bands
Assessment: not to shabby. Might have shin splints, pushing myself again. Ugh damn age! Ha ha. I ate a bit of my calories from exercise, not much but enough to feel some failure
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Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 4 tonight. Last week of school for my DD and game 5 for the Warriors tonight! I hope it's a win so we can just claim another Championship!!!
Cardio: stairmaster- 30 minutes (250 calories)
Strength: back- high pulldowns, one arm rows, seated cable rows, straight arm pushdowns. 4x12,10,8,6
Assessment: Went to a last minute party over the weekend, which helped me eat more than I needed.0 -
Managed to stick with my plan last weekend! Beginning to inch my Dead Lifts and Squats back up to where I was pre shoulder and hip injuries. Feeling pretty good strength wise!
Cardio: Not really.
Strength: 20 min calisthenics warmup including good mornings, goblet squat, renegade rows, forearm plank, farmer's walk w/10/35 KB/s, walking bicep curls/pistols/overhand, physio ball pikes and bridges, side shrugs, crunch machine, decline situps and back extensions. 10 min shoulder rehab and 5 min bike. 65 min strength training including 4X5 squats w/45/65/85/95, 3X5 DL w/95/115/135, 3X10 seated single leg curls w/40, 3X10 leg extensions w/40, 3X10 calf raises w/110 added, 3X10 incline shoulder press w/17.5/17.5, 3X10 lat raise w 8/8, 3X10 front raise w/8/8, 3X10 outer thigh w/60.
Assessment: All in all food wise I've been doing pretty well. A few little splurges on the weekends but eating at a small deficit during the week seems to make everything turn out alright. No weight gain in maintenance.....yet!
Have a great week everyone!0 -
Hello my awesome fit friends!!! @luluinca Awesome news to hear the injury is behind you! and WTG with being there every day! I checked in too early!
Cardio: Combat 30, 30 minutes of kicking and punching, since I did not see it in myself to lift the fully loaded heavy barbell, staring at me this morning, mmmm maybe I get to it in the evening
Strength: non today, yet
Nutrition: had two massive falafel sandwiches yesterday, yum! loved it! the lady making it, was watching me with total disbelief, and even asked me, if they were both for me, well, of course! LOL0 -
Hello my awesome fit friends!!! @luluinca Awesome news to hear the injury is behind you! and WTG with being there every day! I checked in too early!
Cardio: Combat 30, 30 minutes of kicking and punching, since I did not see it in myself to lift the fully loaded heavy barbell, staring at me this morning, mmmm maybe I get to it in the evening
Strength: non today, yet
Nutrition: had two massive falafel sandwiches yesterday, yum! loved it! the lady making it, was watching me with total disbelief, and even asked me, if they were both for me, well, of course! LOL
LOL, two sandwiches!!! And thanks re the injuries, I'm so happy to have those behind me now. I still feel a little twinge in the shoulder occasionally but nothing to keep me down and I'm pretty proud of myself for sticking to all the therapy and only gradually increasing weights. I'm so impatient normally....
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Great productive day today!
Cardio: gardening for over 2hrs! I retilled, dug, staked & sprayed!
Strength: Aaahhh the gym! Late night but completed back exercises (even with the sunburn from today!
) Shoulder press - 3X 15lbs DB. Assisted wide grip pull ups - 3X (55lb). Back squats - 3X 50lbs. Deadlifts - 3X 60lbs
Assessment: ate more than my calories but I really liked that coffee! & needed the good fats!0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 2 tonight. So the Warriors didn't win last night. So now I have to wait till Thursday to see if they do.
Cardio: bike riding- 30 (150 calories)
Strength: chest- incline bench, dumbell flat bench, machine flyes, dips. 4x12,10,8,6
Assessment: Pork adobo.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. Barbecue at my DD's school today for us! Just gotta watch the kids so I don't get punked 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: Taco Tuesday yesterday!1 -
Got in a great session with my trainer this morning.
Happy hump day everyone!
Cardio: Not today.
Strength: 20 min calisthenics warmup and shoulder rehab. 50 min with trainer doing 3X15 TRX pistol squats, 3X15 pushups, 3X15 sumo tire squats w/35 lb KB, 3X10 VIPR bent over row w/30 KG, 3X12 ice skate, 4X15 yds each toe and heel sled push w/50 lb added, 2X15 yd lunges, 20 sec rope wave, 2X12 shoulder press w/15/15, 2X12 VIPR curl w/12KG, 2X12 cable dips w/7/7, 2X12 cable cross lat raise w/7. 20 min strength training including 3X10 outer thigh w/70, 2X10 glute master w/40, 3X10 each tricep pushdown and pulldown w/30, 3X8 seated row w/85.
Assessment: Turkey burgers tonight!1 -
Hey gang
I like myself unconditionally!
Happy Thursday!!! 4 clients this morning. Last day of school for my DD. She has a pool party after school then a band program tonight so night clients. Then I watch the Warriors game!!!! Hopefully it ends tonight with a championship!!!!
Cardio: biking riding- 30 minutes (150 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Steak last night!1 -
<<<<New breast cancer shirt for my walk/run this morning!
Cardio: 45 minutes. Walked uphill to the park and ran home....LOL
Strength: Not today.
Assessment: Making tortilla soup tonight.1 -
Hi! Good day today:
Cardio: 5k run (33min - a little slower than usual)
Strength: Arms Day
Triceps: kickbacks 3X 10lbs
: Triceps pull down 23lbs
Biceps: preacher curl 3X 30
: seat incline curl 12.5lbs db
Hammer curl: 10lbs db
Assessment -
gotta avoid eating the whole avocado though! 0 -
Hey gang,
I like myself unconditionally!
Happy LCW and TGIF! 4 clients this morning. DD out of school now so I change my daily routine. NBA game 6 was a total disappointment to me yesterday. I have this fear that the Cavaliers are now going to win 3 in a row and take the title. Hope not.
Cardio: biking 30 minutes (150 calories)
Strength: core
Assessment: Ribs and rice!0 -
TGIF everyone..........have a great weekend!
Cardio: Tomorrow
Strength: 15 min warm up and10 min shoulder rehab. 60 min strength training including 3X10 floor press w/50 lbs, 3X10 inverted rows, 4X5 bent over rows w/75 lbs, 1X8 DL w/95 lbs, 1X5 DL w/115 lbs and 1X5 DL w/135 lbs, 3X10 OHP w/30 lb bar, 3X10 seated dips w/50, 3X10 cable flys w/7/7, 3X10 cable wood chop w/30 lbs, 3X10 cable squat/row w/30/30 lbs and 3X10 cable chest press w/40.
Assessment: Eating out tonight so eating a little low today to make up for it.....hopefully! 0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Just some cardio this morning. My DW has a dance performance with her dance company this afternoon, then later family will come over my house to just kick it for dinner.
Cardio: biking- 30 minutes (150 calories)
Strength: NONE
Assessment: Barbecue at a friends last night. I had a hamburger.0 -
Happy Father's Day!
Yesterday:
Cardio: 30 min back stroke and 15 minutes treading water.
Today:
Cardio: 30 min back stroke and 15 minutes treading water.
I fully intended to make it to the gym this morning but woke up at 1 am and couldn't get back to sleep until about 4 this morning so I just turned my alarm off and slept as long as I needed to. Having a small pool party today so I'm sure I'll get plenty of exercise but probably eat and drink too much too.
Have a great Sunday everyone!
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Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 4 tonight. DD is out now and goes with me to the gym. I'll start training her a (boxing) when I have time too. On a sad note, the DUBS lost last night in the NBA Finals and dampered my Father's Day. Oh well, on to baseball now! Go GIANTS!
Cardio: stairmaster- 30 minutes (250 calories)
Strength: back- high pulldowns, one arm rows, seated cable rows, straight arm pushdowns. 4x12,10,8,6
Assessment: My DW dance performance and Father's day party led to lots of eating.0 -
Had a nice weekend of swimming but back to the gym this morning.
Cardio: Not today
Strength: 25 min of calisthnenics warmup, 10 min shoulder rehab and 60 min strength training including 5X5 squats 45/65/75/85/95 lbs, 3X10 DL's w/30/30 lbs, 1X12 leg press w/310 lbs, 1X10 w/400 lbs and 1X8 w/470 lbs, 3X10 leg/hip reaches, 2X8 bench single arm row w/35 lbs, 2X10 floor press w/20/20 lbs, 2X10 seated bicep curls w/15/15, 2X10 bench crunch w/pullover 15 lbs, 2X10 bar curls w/30 lbs, 3X10 single leg curl w/40, 3X10 leg extension w/40.
Assessment: Having tacos again tonight..........leftovers!0 -
Happy Monday people! loving your new PP @luluinca and @ninerbuff
Completed SCW program on Friday, and since I was feeling beat to death decided to take a rest week, felt so good sleeping in this morning, will be doing my yoga retreat workout and some TRX mobility after work, so no cardio, no strength just easy breezy stuff.0 -
Easy breezy didn't work! Did TRX Ropes and Strength Boot Camp, iiiissshhhh was already begging for mercy in the first 10 minutes of the workout! Still carried on and completed the whole 40 minutes but barely survived the routine
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Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 2 tonight. Daughter's boxing gloves should arrive tonight. Then I teach her how to box correctly.
Cardio: bike riding- 30 (150 calories)
Strength: chest- incline bench, dumbell flat bench, machine flyes, dips. 4x12,10,8,6
Assessment: Pork adobo.0 -
Why do you need a trainer.0
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