"TLFC" exercise and accountability support!
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Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. Nice day today. Will find a way to kick it outside.
Cardio: bike riding- 30 minutes (150 calories)
Strength: shoulder- military presses, side laterals, bent over rear laterals, front laterals. 4x12,10,8,6
Assessment: Short ribs last night!1 -
Good Morning and Happy Hump Day!
Cardio: walk tonight
Strength: P90X Shoulders and Arms
also, 10 minutes yoga later after work
Did good with macros last night, my boys want Chinese food, making it easy for me to skip it and have something better and healthier.
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Happy Hump Day!
Cardio: 10 min stairmaster and 10 min bike cross training (HR @ 140)
Strength: 20 min calisthenics warmup including shoulder rehab. 60 min strength training w/trainer in including 120 lb squats (yay), single leg dumbbell opp toe touch RDL w/40 lbs, TRX pistol squats, curl and press w/20's, cable fly to press, cable bow row, lunges w/press.
Assessment: Just a normal day here for a change now that I'm over that weird cold.1 -
Happy Friday Eve!
Strength: P90X Legs and Back
Cardio: nightly hour and half long walk
weekend needs to get here before my legs give up!
and sadly, I went over in every single macro nutrition last night, even tho I eat 100% clean! so depressing! I mean if I had tripped over because of a yummy treat, that was totally acceptable but going over while eating healthy? no way!0 -
Hey gang
I like myself unconditionally!
Happy Thursday!!! 4 clients this morning and then 3 this evening. Time to clean up the computer room!
Cardio: jog/walk- 2 miles (250 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment:[b/] Steak last night!0 -
5K is coming up on the 21st so I'm getting my runs in now that I feel better. Today is my Friday......LOL
Cardio: 3.05 mile run with my dog on the horse trails here
Strength: Tomorrow
Assessment: Steak tonight!
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Hey gang,
I like myself unconditionally!
Happy LCW and TGIF! 4 clients this morning only. Just laundry and cleaning the house after work today.
Cardio: biking 30 minutes (150 calories)
Strength: legs- squats, leg press, lunges, lying leg curls, seated leg curls 4x12,10,8,6
Assessment: Tacos!0 -
Good Morning and Happy Friday!!!!!
Didn't have too much time to play this morning so combined the Cardio and Strength and did
P90X3 CVX, it's cardio combined with weight
It's Friday and Pizza day again and funny enough, that doesn't even throw me off my schedule all as much, isn't IIFYM great?
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Checking in late today but had a nice workout at the gym!
Cardio: One mile run after strength training
Strength: 30 min calisthenics and shoulder rehab warm-up followed by:
3X5 Dead lifts @115/135/145
3X10 bent over rows @75
Arnold's Supersets
#1: 4X10 standing dumbbell curls w/12.5 & 4X10 prone dumbbell extensions w/12.5/12.5
#2: 3X10 incline dumbbell curls w/15/15 & 3X10 of overhead extensions w/30 & 3X10 tricep pushdowns w/30
#3: 4X10preacher curls w/25lbs & 3X10 of seated dips w/90 lbs added
3X10 outer thigh w/70
Assessment: Ate like crap today.............ugghhh, including a piece of fried chicken that tasted way too good!
Have a great weekend!
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Hey gang,
I like myself unconditionally!
Happy weekend! 2 make up sessions then the rest of the day to myself. Will catch up with Olympics and trim some trees today.
Cardio: biking- 30 minutes (150 calories)
Strength: NONE
Assessment: Sushi last night!0 -
Had a great run at the park on a new path. Didn't take the dog so I was able to shave 35 seconds off my mile time which doesn't sound like much but made me happy!
Cardio: 3.3 miles with HR in the anaerobic zone the entire time!
Strength: Tomorrow
Assessment: Have been eating too crazy lately so back to normal today and a bit of a deficit this week!
Have a great Sunday!!!
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Another great workout this morning!
Have a great week everyone!
Cardio: One mile run
Strength: 25 min calisthenics warmup including shoulder rehab followed by:
5X5 Squats w/115 lbs
leg press 12@310 lbs, 2X10@ 400 lbs and 2X10@ 490 lbs
Supersets
#1: 3X10 bent over rows w/75 lbs & 3X10 bench press w65 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)
Assessment: Ate a little better yesterday and already lost 2 lb of the carb/fat/sodium fest from Friday and Saturday.0 -
Good Morning and Happy Monday Fit People!
Strength: P90X: Chest and Back and UFC FIT: Abs Assassin done!
Cardio: walk in the evening with my son, don't really feel for those walks, but don't want to discourage him, so yeah, long walk in the evening!
Nutrition: been ok, I have learned to be more detailed journalizing my meals, so I seem to ran out of macros to quick, but I have learned all this time, I have been eating a lot more carbs, than I have been budgeted for, but still ok, since even tho I have gained a pound or two, I have still managed to lose bf%. so cool to see bf dropping! 0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 5 later tonight. Doing laundry and getting ready for our vacation!
Cardio: stairmaster- 30 minutes (250 calories)
Strength: back- high pulldowns, one arm rows, seated cable rows, straight arm pushdowns. 4x12,10,8,6
Assessment: Cleaned out the van this weekend and make sure it's in tip top shape. Ate pretty good this weekend with a higher calorie meal at IHOP.0 -
@ninerbuff, where are you guys going on vacation?0
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Hey gang
I like myself unconditionally!
Happy Tuesday! No clients this morning because I go register my daughter for school today!!! She's excited. Later I just have 2 clients tonight. Bought my daughter new clothes for school so I'll be doing laundry today.
Cardio: bike riding- 30 (150 calories)
Strength: chest- incline bench, dumbell flat bench, machine flyes, dips. 4x12,10,8,6
Assessment: Steak and vegetables last night.0 -
Yosemite! My extended family and us rented an 8 bedroom cabin with indoor swimming pool and media room. We'll be hiking and fishing too.@ninerbuff, where are you guys going on vacation?
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Happy Tuesday!!!
@ninerbuff that sounds like a great vacation, time spent with family, enjoying the nature, have fun!
Cardio: P90X: Plyometric 60 minutes of jumping and bouncing everywhere! haha
Strength: none yet today, maybe will add some glute work tonight.
Been eating reasonably, noticing the side line shaping on sides of my legs, not all that visible yet, but I see it! ha! I have been working for this forever, so good to see hard work paying off.
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Yosemite! My extended family and us rented an 8 bedroom cabin with indoor swimming pool and media room. We'll be hiking and fishing too.@ninerbuff, where are you guys going on vacation?
Oh wow, that sounds like so much fun. I love Yosemite!
I just ran today...............2 miles.
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Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. Start packing for our trip to Yosemite. Last chance for vacation!
Cardio: bike riding- 30 minutes (150 calories)
Strength: shoulder- military presses, side laterals, bent over rear laterals, front laterals. 4x12,10,8,6
Assessment: Short ribs last night!0 -
Good Morning and Happy Hump Day people!
Strength: P90X Shoulders and Arms
Cardio: None or maybe UFC FIT: Abs Assassin could be looked at as cardio? how are Abs workouts looked at anyway?
Nutrition was excellent yesterday, This morning tho, mmmm different story! had a egg and sausage breakfast wrap from McDonald, to be honest it was soooo tasty! wow! but when I saw the calorie content, ha! that was no joke! 710 freaking calories! 44 fat! oh boy!
and I have promised the boys to take them to Mediterranean restaurant for diner, so I hereby declare today a total disaster, if I can not stop at one falafel sandwich that is.0 -
Last session of 12 with my trainer this morning. Probably won't hire one again until next spring if I feel the need to. He really helped me bring my shoulder all the way back after 10 weeks of physical therapy and has also helped me with strengthening my right hip. I'm pretty happy with the results.
Cardio: One mile run. Have my first 5K run on Sunday and I think I'm ready. Taking running a little easy this week so I'm not burned out by Sunday. Next week I plan to begin training for a 10K in November.
Strength: 20 min calisthenics and shoulder rehab warm-up followed by:
3X10 TRX squats & 3X10 TRX lunge and drive
3X12 curl and press w/15/15 lbs
3X15 cable cross flyes w/7/7
3X10 cable row w/rotation 23 lbs
3X12 seated flye and chest press w/15/15
3X12 single leg DL w/40 lb KB
2X10 seated shoulder press w/20
2X15 ball slam w/10lbs
3X12 outer thigh w/70
3X12 leg extensions w/50
3X10 calf raises w/90 lbs added
3X10 seated rows w/75
Assessment: Still have a couple of lbs to lose from my two extravagant weekends in a row.......getting there.
Have a great Hump Day!
@MJFSH, I love those McDonald's breakfast sandwiches...........WOW on the calories though!!!
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@luluinca I actually will be fitting it in, even with my lunch and protein shake, all depending if I can stop at one falafel sandwich for dinner tho. Lunch and protein shake are absolutely needed, because they are my major protein source, can't skip those.
I usually won't be able to get all my protein in, if not having a shake. do you take whey protein?1 -
@MJFSH, I can't tolerate whey so I use an organic rice protein in the morning before a run or workout. I can't seem to workout without some calories so that works for me. Add in some blueberries, spinach, coconut water and plain greek yogurt and I'm good to go. I've been doing better on protein lately because I'm making a big effort........getting to the 120-130g range. I feel better with more protein.1
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Hey gang
I like myself unconditionally!
Happy Thursday!!! Quick workout for me, then on our way to Yosemite!
Cardio: jog/walk- 2 miles (250 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment:[b/] KFC last night.0
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