"TLFC" exercise and accountability support!
Replies
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Hello everyone!
sorry, been kinda lazy to show up here,
but been continuing with Perfect Summer Shred program, on week 4 now and planning to keep going for now,
Strength: Chest, Triceps, Abs
Cardio: undecided what to do yet, but have at least 20 minutes of HIIT coming up0 -
Good to see you here!zoeysasha37 wrote: »Hello all!
Here's what my day was like-
Cardio-- 15 mins elliptical trainer
Strength- PHUL
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Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 5 later tonight. Not much going on today. Just busy with work.
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. Just getting stuff ready for my DD's bday party tommorrow.
Cardio: bike riding- 30 (150 calories)
Strength: chest- incline bench, dumbell flat bench, machine flyes, dips. 4x12,10,8,6
Assessment: Baked chicken and vegetables.0 -
Hey Gang,
Cardio: Zumba Exhilarate 55 minutes
Strength: PSS Legs
attending a virtual course on IIFYM, excited to learn more about IIFYM, this week's lesson is to practise guesstimating the portions, I so suck in this department!
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Hi everyone!
Yesterday was just a swimming day for me but today I was back at the gym and will also swim later this afternoon for some cardio.
Cardio: 30 - 40 min swim.
Strength: Started with a 30 min warmup of calisthenics, shoulder rehab and a fast 2 min stairmaster, followed by:
5X5 squats w/85>95>105 lbs
3X10 single leg RDL's w/95
3X10 shrugs w/95 lbs
3X12X10X8 leg press w/310>400>470 lbs
3X10 each tricep pushdown and extensions w/40 lbs
3X10 seated row w/70 lbs
3X10 prone tricep extension w/25 lbs
3X10 single arm bench row w/30 lbs
3X10 seated bicep curls w/15/15 lbs
Assessment: Our version of Taco Tuesday tonight!0 -
Cardio: Twice a week, HIIT and bike.
Weights: 5 Times per week hitting each body part. Too many exercises and reps to write...we'd be here all day.
Food: Tracking well during the week...but the weekend is where I fall off the wagon...usually more than 1 cheat meal each weekend.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. DD's bday today, so party at Rockin' Jump (trampolines) and then later picking up my MIL.
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!0 -
bionicdiver wrote: »Cardio: Twice a week, HIIT and bike.
Weights: 5 Times per week hitting each body part. Too many exercises and reps to write...we'd be here all day.
Food: Tracking well during the week...but the weekend is where I fall off the wagon...usually more than 1 cheat meal each weekend.
Welcome!0 -
Had a great session with my trainer and since I did weights yesterday we worked mostly on balance and core this morning.
Cardio: 15 min run post workout.
Strength: 20 min calisthenics and shoulder rehab warm up followed by this:
3X15 cable chest press w/25 lbs
3X15 cable one arm cross pull down w/ 45 lbs
3X30 yds lunges
3X20 green ball crunch
3x15 green ball cross crunch
3X15 seated hip flexor up and out
3X12 kneeling to stand up with shoulder press and 10 lbs
3X25 bosu squats
3X10 outer thigh w/70
Assessment: Tacos last night and tortilla soup tonight.
Happy Hump Day everyone!0 -
Hey gang
I like myself unconditionally!
Happy Thursday!!! 4 clients this morning and then 3 this evening. Nothing much today. If not too hot, will do some yard clean up
Cardio: biking riding- 30 minutes (150 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment:[/] Ate out all day yesterday. Pizza and Carl's Jr.s0 -
Hey gang,
I like myself unconditionally!
Happy LCW and TGIF! 4 clients this morning only. Hot one today in the Bay Area!
Cardio: biking 30 minutes (150 calories)
Strength: legs- squats, leg press, lunges, lying leg curls, seated leg curls 4x12,10,8,6
Assessment: Panda Express for dinner.0 -
Happy Friday Gang,
Week's review:
Cardio: HIIT twice a week, Steady state cardio twice a week
Strength: 4 days a week, and now adding a second leg day
also, starting to eat in surplus, hopefully the result will be adding lean muscles and not too much fat.
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TGIF everyone! Hope you all have a fabulous weekend!
Yesterday I got a 35 min swim and and today:
Cardio: 10 min stairmaster and 10 min treadmill post strength training.
Strength: Dead lifts, leg press, lunges, dips, bench press and single arm bicep curls. Worked out with a friend so it was a bit different. He does 6 sets of each exercise and thinks I should start doing that now too.
Assessment: Eating out for lunch today!
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Hey gang,
I like myself unconditionally!
Happy weekend! Go pick up a portable music stand for my DD, finish packing her stuff for camp and then off to a bday party for my DW's BF's daughter.
Cardio: biking- 30 minutes (150 calories)
Strength: NONE
Assessment: Arby's and pizza yesterday. Good thing I stayed in calorie range.0 -
Didn't do much yesterday but running errands and cleaning but did get a 35 min swim in last night.
Today Cardio Only: 3.25 miles with the dog walking and running and another swim later.
Assessment: I'm beginning a new workout routine tomorrow and so I'm trying to eat more protein. I've been sort of plateaued muscle wise so I'm going to push it a little and change up my workouts by doing some Supersets. We'll see how it goes.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 5 later tonight. A little grocery shopping today. With my DD gone off to camp, there wont' be much I need to cook.
Cardio: stairmaster- 30 minutes (250 calories)
Strength: back- high pulldowns, one arm rows, seated cable rows, straight arm pushdowns. 4x12,10,8,6
Assessment: Junk food yesterday on my drive, so really no great tracking done.0 -
This last weekend seemed like it just flew by.........uggghhh, Monday already!
Cardio: 10 min run post workout
Strength: Put in a 30 min calisthenic, shoulder rehab and stairmaster warmup followed by:
5X5 Squats w/105 lbs
Supersets
#1: 3X10 bent over rows w/75 lbs & 3X10/8/6 bench press w65>75 lbs
#2: 3X10 incline bench press w/20/20 & 3X10 wide grip lat pulldowns w/60
#3: 3X10 bench dumbbell flyes w/10/10 & 3X10 seated rows w/70 lbs
#4: 3X10 assisted dips & 3X10 assisted chinups (close grip)
3X10 leg extensions w/50 lbs
3X10 calf raises w/70 lbs
3X10 outer thighs w/70
Assessment: Fish tonight0 -
Good morning Gang!
Weekend did a lot of walking and stuff, plus the Glute workout from Bret Conrearas
today:
Cardio: HIIT 20 minutes
Strength: Chest, Triceps and Abs
have got in the bulking mood, deciding to build my legs. been upping my protein and starting to use BCAA again, let's see if it works.0 -
Sure, I'll bite.
Today was upper body.
Warmup:
3x10 side and front hanging knee raises, 3x12 inverted medicine ball crunches, 3x12 inverted Russian twists with medicine ball.
Strength training:
Barbell bench press - 3x10 100lb
Barbell curls - 3x10 50lb
Barbell shoulder press - 3x10 50lb
Cable tricep pushdowns - 3x10 35lbs
Barbell underhand-grip bent over rows - 3x10 95lb
One-arm dumbbell rows - 3x10 35lb
Dumbbell standing tricep extensions - 3x10 25lb
Cardio:
Stair Stepper, 20 min. Level 11
Cool down:
Stretching 20 min
Intake:
Under calorie goal, and within macro goal, though a little low on protein than I'd like. Still working on water intake, which is always my biggest struggle, oddly.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 2 tonight. Haircut and trim the bushes today.
Cardio: bike riding- 30 (150 calories)
Strength: chest- incline bench, dumbell flat bench, machine flyes, dips. 4x12,10,8,6
Assessment: Lamb shank. Yum.0 -
@MJFSH, hmmmm, good luck with the bulk. I'd love to try that but at my age, height and weight I still have too much fat on me. I may go for a maintenance recomp though....
Oh my! Fat on you? no way! you are so lean girl!
This bulking thing is a first for me also, have been doing what I do, but don't see legs definition, so something had to change, if I gain weight in the process of building legs, I will deal with it later, but my intentions are to gain lean muscles, as if it's possible without adding fat on the side! haha
Cardio: Turbofire, Fire 45 EZ, but only 25 minutes of it
Strength: Perfect Summer Shred: Legs
It's been about one week of making changes, and I see weight is already increasing, trying hard to be brave and trust it's stepping in the right direction, I will give it a month for now and see what happens next.0 -
@MJFSH, Hah, thanks but still pudgy in places. I'm just trying to maintain the weight and lean out a little. I would like to build some muscle too though.
Good luck on your bulk. That is a little scary but you already know how to get rid of the weight when you're done so you'll be fine.
Cardio: Took the dog out for a 2.75 mile run but had to walk about .25 of it up a hill. I keep trying to conquer that thing but haven't quite gotten there yet. I'm running a 5K in 3 weeks so I'm trying to get at least a couple of 2.75 - 3.5 mile runs in per week.
Strength: Not today.
Assessment: I've done really well since Saturday getting my protein in.........trying to keep it up if possible. I don't know why it's so difficult, I'm not even that much of a carb person.....LOL0 -
Happy Hump Day!
Had a great session with my trainer this morning.
Cardio: 10 min run post workout
Strength: 20 min calisthenics and shoulder rehab warmup followed by:
3X15 cable twist w/17
3X15 cable low to high chop w/20
3X15 cable high to low chop w/20
2X15 yd lunge w/12 lb ball shoulder press
3X12 RDL to row w/34 lbs
3X15 TRX bicep and triceps
2X12 cable shoulder press w/15
3X12 lateral raise w/15
Leg press 1X12 @ 310 lbs, 2X10 @ 400 lbs, 2X10 @ 490 lbs and 1X20 @ 310 lbs
3X10 outer thigh w/70
3X12 calf raise w/70
Assessment: Hamburgers for dinner. Keeping cals within maintenance range and getting my protein in. My weight is stable right now.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. Missing my DD after only 3 days.
Cardio: bike riding- 30 minutes (150 calories)
Strength: shoulder- military presses, side laterals, bent over rear laterals, front laterals. 4x12,10,8,6
Assessment: Too lazy to cook, so got Panda Express0 -
LOL, thanks niner. I guess I just don't see it yet but I definitely agree that MJFSH is killin' it! I'm just happy right now to be injury free and moving the weights up again! I persevere!
BTW, thanks for this group..........really keeps me focused!0 -
My pleasure. Before I was on here, I was on the Nutrisystem forums doing the same. I like it here so much better because it's a LIFESTYLE way of eating and exercising rather than just one for just trying to teach people how to exercise. I get to actually use some of the information I learned in college.
LOL, thanks niner. I guess I just don't see it yet but I definitely agree that MJFSH is killin' it! I'm just happy right now to be injury free and moving the weights up again! I persevere!
BTW, thanks for this group..........really keeps me focused!
Just like you, it keeps me on my toes. I get lazy like anyone else, but having to come in here everyday puts me in the thinking of "okay, keep up the good habits".
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Hey gang
I like myself unconditionally!
Happy Thursday!!! 4 clients this morning and then 3 this evening. Still another hot day. With the exception of the gym exercising, I don't feel like being outside.
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 and vegetables yesterday.0
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