"TLFC" exercise and accountability support!
Replies
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Hey gang,
I like myself unconditionally!
Happy Monday and Happy 4th of July! 4 clients this morning only. I did okay this weekend. Ended up getting a bedroom set and it's much bigger than my last one, but so much more space for storage now.
Cardio: stairmaster- 30 minutes (250 calories)
Strength: back- high pulldowns, one arm rows, seated cable rows, straight arm pushdowns. 4x12,10,8,6
Assessment: A little over, but not by much.0 -
Happy Monday and Happy July 4th!
Cardio: HIIT coming up later
Strength: Perfect Summer Shred: Chest, Triceps and Abs
Also, 30 minutes yoga
Nutrition: has been good, hubby is on a long vacation, planning to use the time to concentrate on my training and nutrition and get shredded by the time he's back.1 -
Happy 4th of July everyone! Have a safe Holiday!
Cardio: 10 min run and I'll be swimming again later.
Strength: 35 min cardio warmup and then 60 min strength training including 5X5 bent over row w/75 lbs, 5X5 squats w/105 lbs, 1X12 leg press w/310, 1X10 w/400 and 1X8 leg press w/470 lbs, 2X10 side and back leg reach, 3X10 hip thrust w/50 lbs, 3X8 single arm bent row w/35 lbs, 5X5 OHP w/30 lbs, 3X10 bicep bar curls w/30 lbs, 3X10 prone tricep extension w/25 lbs.
Increased my squats a little and gradually adding back in OHP, but very low weight for now until I think my shoulder can handle more.
Assessment: BBQ here today and swimming,0 -
Happy 4th!
Strength/cardio: week 3 day 4 of 30 Day Shred
Cardio: week 4 day 3 of c25k, and long dog walk tonight0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 2 tonight. DD has an orthodontist appt later and I'm buying some Mega Millions lottery tickets. Don't do lottery often, but with this jackpot, it's worth playing today.
Cardio: bike riding- 30 (150 calories)
Strength: chest- incline bench, dumbell flat bench, machine flyes, dips. 4x12,10,8,6
Assessment: Leftovers from Sunday.1 -
Hello Gang!
W2D2 of Perfect Summer Shred, so
Cardio: 45 minutes steady cardio, to be determined what to do
Strength: Legs, done!
Also 3 minutes Yoga/meditation to be done later
been experimenting with food, have made batches of egg white biscuits, bringing to work as snack or lunch, yum.
Also made the most delicious batch of eggplants something, recipe from 12tomatoes, I can't believe how delicious healthy tastes!1 -
Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. So while taking my DD to her orthodontist appointment yesterday, I hear a grinding noise when braking. And it's my rear brakes. For some reason I didn't hear it before. Take it to my brake guy and I need new rotors, brakes and the brake lines to be flushed and refilled. A $525 job that I wasn't prepared for. Damn.
Cardio: bike riding- 30 minutes (150 calories)
Strength: shoulder- military presses, side laterals, bent over rear laterals, front laterals. 4x12,10,8,6
Assessment: Panda Express.1 -
@ninerbuff, bummer on the brakes. I hate surprise bills like that. We had a couple of those recently with our pool and it cost us $1000......uggghhhh. Can't be helped though!
HHD everyone!
Cardio: 10 min run
Strength: 20 min calisthenics warmup and then a training session
3X10 bat wing row w/40 lbs
3X15 calf raises w/60 lbs
3X10 crossover pulldown w/50 lbs
3X10 split squats
2X15 leg over bar
2X12 dead lift torow w/24 kg
2X12 fly to press w/15 lbs
2X15 curl and front squat w/10 kg
3X10 leg extension w/50 lbs
3X10 inner thigh w/70 lbs
Assessment: Trying to stop with the leftovers today!1 -
Hey gang
I like myself unconditionally!
Happy Thursday!!! 4 clients this morning and then 3 this evening. Not much to do today. Probably some laundry.
Cardio: biking riding- 30 minutes (150 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Homemade chili dogs last night.1 -
Yeay Thursday! one more day and we're out of dungeon! LOL
Strength: Shoulders, Traps, Abs and Calves were done in the morning
Cardio: HIIT on the list, 30 minutes
Also Yoga/meditation 30 minutes
Nutrition: not dropping weight! well, I should be reasonable tho, I had Chinese food last night
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Apparently I forgot to log my exercise here the last cpl days. I didn't miss it, just forgot to report.
Today,
Strength/cardio: Jillian Michaels 30 Day Shred, wk 3 day 7
After dinner cardio to come: c25k wk 5 day 1
I also walked during my lunch break, after eating of course0 -
Hey gang,
I like myself unconditionally!
Happy LCW and TGIF! 4 clients this morning only. Watching "The Secret Life of Pets" with my DD and some of her friends later.
Cardio: biking 30 minutes (150 calories)
Strength: legs- squats, leg press, lunges, lying leg curls, seated leg curls 4x12,10,8,6
Assessment: Steak last night0 -
It happens. Just be consistent by actually doing and post it when you can.Littlegurl wrote: »Apparently I forgot to log my exercise here the last cpl days. I didn't miss it, just forgot to report.
Today,
Strength/cardio: Jillian Michaels 30 Day Shred, wk 3 day 7
After dinner cardio to come: c25k wk 5 day 1
I also walked during my lunch break, after eating of course
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Hey gang,
I like myself unconditionally!
Happy weekend! Don't have anything specific planned today. Just gonna kick it I guess unless my DW finds something we can do.
Cardio: biking- 30 minutes (150 calories)
Strength: NONE
Assessment: Chinese last night. Broccoli beef and beef chow fun.0 -
Took the last two day off of formal exercise because I've been cleaning and organizing our big warehouse. Normally my husband takes care of this but he's still feeling under the weather so I'm it.
Burned lots of calories and got plenty dirty and sweaty.
Today I made it to the gym.
Cardio: 30 min swimming
Strength: 35 min calisthenics and stairmaster warmup including shoulder rehab followed by this:
1X5 DL w/115 lbs, 1X5 DL w/135 lbs and 1X5 DL w/140 lbs
3X10 floor press w/65 lbs
5X5 bent over row w/75 lbs
3X10 inverted row
3X10 shoulder press w/15/15 lb DB's
50 ball crunches w/10lb
3X10 ball hip flexors
2X10 assisted pullups
3X10 tricep overhead extension w/30 lbs
3X8 tricep pushdown w/40 lbs
3X8 seated row w/85 lbs
3X10 outer thigh w/75
Assessment: Ate out yesterday and bbq today so not that great but still under on calories.0 -
Yesterday was just a swim day here but today I was at the gym. What was going to be a leg day turned into something else.....LOL
Cardio: 30 - 40 min swim later.
Strength: 30 min calisthenic and shoulder rehab warmup followed by this:
5X5 squats w/105 lbs
3X10 shrugs w/95 lbs
3X10 push ups, leg press (1X12 w/310, 1X10 w/400 and 1X8 w/470lbs)
3X15 calf raises w/60 lbs
3X10 crossover pulldown w/50 lbs
3X12 fly to press w/20 lbs
2X10 split squats
3X10 single leg curl w/50
3X10 leg extensions w/50
2X20 side lunges w/17.5/17.5
Assessment: Hubby had cooked a polish sausage for me while I was at the gym so ate that for breakfast and now I have to be careful the rest of the day. Tasted good though. 0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 4 later tonight. Just training today and laundry.
Cardio: stairmaster- 30 minutes (250 calories)
Strength: back- high pulldowns, one arm rows, seated cable rows, straight arm pushdowns. 4x12,10,8,6
Assessment: IHOP for dinner last night.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 2 tonight. Finishing bed assembly (finally) today.
Cardio: bike riding- 30 (150 calories)
Strength: chest- incline bench, dumbell flat bench, machine flyes, dips. 4x12,10,8,6
Assessment: Pork adobo and rice.0 -
Oh my goodness............longest run yet!
Cardio: 3.45 miles all running with my little poochie. It took 44 minutes but that's okay...........I'll get faster.
Strength: Tomorrow.
Assessment: Fish tonight!0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. I'm just hanging out today while my DD goes out with some friends to Dave and Busters.
Cardio: bike riding- 30 minutes (150 calories)
Strength: shoulder- military presses, side laterals, bent over rear laterals, front laterals. 4x12,10,8,6
Assessment: Leftovers last night.0 -
Nice! I don't think I've ever ran more than 3 since college. I was on the track team then and was forced to by the coach. He'd drop us off, then we'd have to get to his vehicle by a certain time or we had to walk back to the college by ourselves.Oh my goodness............longest run yet!
Cardio: 3.45 miles all running with my little poochie. It took 44 minutes but that's okay...........I'll get faster.
Strength: Tomorrow.
Assessment: Fish tonight!
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Nice! I don't think I've ever ran more than 3 since college. I was on the track team then and was forced to by the coach. He'd drop us off, then we'd have to get to his vehicle by a certain time or we had to walk back to the college by ourselves.Oh my goodness............longest run yet!
Cardio: 3.45 miles all running with my little poochie. It took 44 minutes but that's okay...........I'll get faster.
Strength: Tomorrow.
Assessment: Fish tonight!
Thanks Niner. I didn't plan to run that much it just sort of happened so I went with it......LOL0 -
Had a good session with my trainer this morning then went on to do a few things on my own as our sessions are only 50 minutes.
Cardio: Hoping to get a swim in this afternoon.
Strength: A 20 min warmup of calisthenics and shoulder rehab followed by:
3X12 TRX pistol squats
3X20 lunges w/30 lb bar on shoulders
3X20 cable twist and hold w/25
3X10 single straight leg dead lift w/48 lbs
2X15 dips w/40
2X15 curl w/20
2X15 front squats w/24 lbs
3X10 each tricep pushdowns and pulldowns w/40
3X8 seated row w/85
3X10 outer thigh w/70
Assessment: Steak for dinner tonight!0 -
Hey gang
I like myself unconditionally!
Happy Thursday!!! 4 clients this morning and then 3 this evening. DD has orthodontist appointment, then just kick it.
Cardio: biking riding- 30 minutes (150 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment:[/] No tacos Tuesday, so last night tacos.0 -
Hey gang,
I like myself unconditionally!
Happy LCW and TGIF! 4 clients this morning only. Niece is coming over today to visit and I'm house cleaning today.
Cardio: run/jog- 45 min (300 calories)
Strength: legs- squats, leg press, lunges, lying leg curls, seated leg curls 4x12,10,8,6
Assessment: Steak last night with baked potato.0 -
Yesterday I swam to try out my new Vivofit..........it really is waterproof and counts swimming as steps.
Today I woke up tired so didn't make it to the gym...........I know when I'm pushing too hard now.
Cardio: Got the dog out for a 2.25 mile walk/jog and will swim again later.
Strength: Not today.
Assessment: Turkey burgers last night and bbq'd chicken tonight.
Have a great weekend everyone!0 -
Hey gang,
I like myself unconditionally!
Happy weekend! DD has an orthodontist appointment today, then later we go shop and buy her favors for her birthday party.
Cardio: biking- 30 minutes (150 calories)
Strength: NONE
Assessment: Thai last night.0 -
Happy Saturday!
Cardio: Got a 10 min run in after my workout.
Strength: 35 min warm up of calisthenics, shoulder rehab and stairmaster followed by:
1X5 DL w/115 lbs, 1X5 DL w/135 lbs and 1X5 DL w/140 lbs
5X5 floor press w/65 lbs
5X5 bent over row w/75 lbs
2X8inverted row
3X5 OHP w/35 lbs
2X25 ball crunches w/25 lbs
2X10 ball hip flexors
3X12 leg extension w/50 lbs
3X12 calf raises w/70
3X10 outer thigh w/70
2X8 glute master w/40
Assessment: Having dinner at BJ's tonight but I already picked out the light shrimp/asparagus and pasta dinner. Yummy!0 -
Hope you're having a great weekend!
Cardio: Got in a 2.5 mile run/walk with the dog this morning and will be swimming later!
That's it for today and shrimp shis-kabobs for dinner tonight! Yummy!0 -
Hello all!
Here's what my day was like-
Cardio-- 15 mins elliptical trainer
Strength- PHUL
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