"TLFC" exercise and accountability support!
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Have a great week in Yosemite Niner!1
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Good Morning and Happy Friday Gang!
Enjoy your week off @ninerbuff
Strength: Gorgeous Glutes
Cardio: 20 minutes HIIT
Nutrition: Pizza night again! got to love IIFYM making it all look acceptable! haha0 -
Happy Friday all!
Cardio: Yesterday I pretty much took a rest day but did swim for about 35 minutes. Today I ran 2.1 miles and then tomorrow I'll go in to the gym for a lot of stretching and some arm work before my 5K Sunday. Ran the first mile slow today then pushed a little on the second mile to see what kind of race pace I think I can do and ended up running my fasted mile yet............still slow, but better.
Assessment: Doing ok and getting a little extra protein in but eating out today and I'm thinking I might need a hamburger and sweet potato fries...........hmmmm, we'll see!
Have a great weekend and have a great vacation Niner!0 -
Hey gang
I like myself unconditionally!
Happy Thursday!!! Here with family at Yosemite! Spending time at a lake, fishing, kayaking and swimming!!
Cardio: jog/walk- 2 miles (250 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Adobo!0 -
Hey gang,
I like myself unconditionally!
Happy weekend! 6 mile hike with family today and maybe horseback riding.
Cardio: biking- 30 minutes (150 calories)
Strength: NONE
Assessment: Too much food. I need to slow down.0 -
Just got home from Yosemite. Man what a fun weekend, although I have some mild sunburn on my shoulder. And that's with sunscreen.
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@ninerbuff so glad you had a great time!
I ended up taking yesterday off from gym and running because of my 5K today. My hamstrings were still sore yesterday from Wednesday's workout and I figured I better not chance making them worse. I did swim for about 35 minutes yesterday afternoon.
Cardio: Today was my first 5K. I'm pretty slow.............42:22 but ran my first mile in 13:30 so there's hope yet. It was really fun and I ran with my SIL, although I did manage to pass her and came in about 5 or 6 minutes ahead of her. I also met a friend in person from MFP @shanaber (that's the two of us in my profile pic). She was running the 10K with her daughter and niece but we hung out for a little while before the race started. So cool to meet another MFPer.
Strength: Tomorrow...........really need to get back, haven't been to the gym since Wed.........yikes!
Assessment: Doing good nutrition-wise, calories and macros are okay for now. Back down to my low...........which isn't all that low but I'll take it. Told my husband I might want to lose another 5 to 10 lbs over the next year and he said............no way...........I don't like skinny girls......LOL
Hope you all had a fantastic weekend!0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 5 later tonight. First day of school for my DD! Also back to my duties as yard duty at school.
Cardio: bike riding- 30 (200 calories)
Strength: shoulders- front shoulder press, rear cable laterals, side cable laterals, shrugs. 4x12,10,8,6
Assessment: It was such a great weekend and can say that I ate too much. Did hike though and got a little sunburned, but it was nice kicking it with family this weekend before school started.0 -
Good Morning Gang!
@ninerbuff Glad you had such good time! well deserved!
@luluinca congrats on your first 5K!!!! job well done!
Strength: P90X Chest and Back Done! no time for abs this morning, so hopefully it will get done after work
Cardio: walk, in the evening
Nutrition was disastrous over the weekend, and I'm up 4 lbs! I know I cannot gain all that much so quick but still gasped when I saw the number this morning, I'm sure i'll be back to normal, by the time I get home. too funny to trust the scale!
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Thanks Guys! @ninerbuff I doubt I'll ever be fast so I'm going for distance.
Ugggghhhhh..........can't believe it's Monday already.
Cardio: One mile..........slow recovery run. I'm going to begin training for a 10K this week but run another 5K sometime in October. Signed up for a 10K in November.
Strength: 25 min calisthenics and shoulder rehab followed by:
3X5 Dead lifts w/115/135/145 lbs
3X10 bent over rows w/75lbs
3X10 shrugs w/95 lbs
Arnold's Supersets:
#1 4X10 standing dumbbell curls w/15 & 4X10 prone dumbbell extensions w/15/15
#2 of 3X10 incline dumbbell curls w/15/15 & 3X10 overhead extensions w/30
#3 3X10 preacher curls w/30lbs & 3X10 of seated dips w/60
3X10 outer thigh w/70
Assessment: Had a better weekend food wise that the previous 2 so weight has stabilized again. I actually feel like I might be losing a little again..............feels like a mind game these days. I don't want to lose but it's so easy to gain.
Have a great week!
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Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 3 tonight. My stint as a yard duty went well yesterday for the first day of school. Now let's see who starts who's the first to test us!
Cardio: bike riding- 30 (150 calories)
Strength: chest- incline bench, machine flat bench, cable crossovers, dips. 4x12,10,8,6
Assessment: Pork adobo and vegetables.0 -
Good Morning!!!
Strength: none yet
Cardio: P90X: Plyometric and now I'm wiped all out of energy!
Nutrition: was good last night, yesterday morning, I saw a 4 lbs weight increase on the scale, maybe because of dehydration, this morning, two of those are gone, let's see how long before I get to before the weekend weight0 -
Happy Tuesday guys!
Cardio: 2 mile run at a pretty easy pace and .4 mile walk as a cool down. Felt good for 3 days in a row running.
Strength: Tomorrow............no running!
Assessment: Ate low yesterday, had a tummy ache last night but feel fine this morning so I'll probably make up for it today.1 -
Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. Half day for school today. Just some laundry today.
Cardio: bike riding- 30 minutes (150 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6
Assessment: Steak and vegetables yesterday!1 -
Good Morning and Happy Hump Day my fit friends!
Strength: P90X: Shoulders and Arms, UFC FIT: Abs Assassin
Cardio: walks tonight
Nutrition, was awesome yesterday, I even had a big piece of triple chocolate cake and was perfectly within my macros. Weekend's weight gain has disappeared, I'm back to where I was before weekend, which Is nice, now only if I could drop some bf% the few days before the weekend, that would have been awesome, dreaming, but it's good to dream sometimes! LOL0 -
Happy Hump Day guys!
Cardio: Not today
Strength: 25 min calisthenics and shoulder rehab followed by:
5X5 Squats w/105 lbs
2X20 seated leg raise and hip extension
leg press 12@310 lbs, 2X10@ 400 lbs and 2X10@ 490 lbs
2X10 hip reach
3X10 incline bench press w/17.5/17.5
3X10 single arm cross lat pulldown w/40
3X20 cable press and fly w/20
3X10 assisted dips & 3X10 assisted chinups (close grip)
3X10 glutemaster w/40
3X12 outer thigh w/70
3X10 calf raise w/70
Assessment: Looks like I have crab legs in my future tonight.....yummy!0 -
Hey gang
I like myself unconditionally!
Happy Thursday!!! 4 clients this morning then 3 tonight. Picture day for my DD! Gotta make sure she picks nice clothes this morning!
Cardio: jog/walk- 2 miles (250 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Lamb shank adobo style.0 -
Good Afternoon and Happy Thursday!!!
Strength: P90X Legs and Back Done!
Cardio: None,
will be busy after work, so even the walk is not going to happen.
Nutrition has been excellent, a pot roast is ready at home for dinner time, mmm hungry thinking about it!
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@MJFSH just had pot roast dinner tonight here too.........so yummy!
Cardio: 2.46 mile run in 82 degree heat this evening. I normally run in the mornings when it's about 70 degrees or so so this was a challenge but I did it. Slightly slower than normal but it really wasn't as bad as I was expecting. Walked about .33 for a cool down.
Strength: Tomorrow
Assessment: Low on protein today but I'll try harder tomorrow.1 -
TGIf guys! Had a great workout this morning!
Cardio: Nope
Strength: 30 min warmup followed by:
3X5 Dead lifts w/115/135/145 lbs
3X10 bent over rows w/75
3X10 bench press w/65 lbs
2X10 pushups
3X10 lat pull down w/70
3X10 seated row w/85
3X10 tricep pushdown w/40
3X10 bicep curl to press w/15/15
3X10 overhead tricep extension w/15/15
3X10 leg curl w/50
3X10 leg extension w/50
3X10 outer thigh w/70
3X10 wood chop w/30
3X10 cable cross fly w/10
Assessment: Today should be much better protein wise.........even put a little left over pot roast in with my egg whites.......yummy. Planning on at least a 3.5 mil run tomorrow morning and then a rest day on Sunday........ended up going 7 days straight between weights and running so I think my body needs a break after tomorrow's run.
Have a great weekend!0 -
@luluinca great minds work the same or great appetites wants the same meal? either one works for me. LOL pot roast is real yummy!
Strength: Gorgeous Glutes, Abs Assassin
Cardio: walk tonight
Friday night is always Pizza night in my house, until hubby is back, after tonight, will be two more Fridays and then we need to convince him it's a set routine. LOL
Happy Friday Fit Stars!!!!1 -
Hey gang,
I like myself unconditionally!
Happy weekend! Make up session this morning for one client then party for my aunt and drop in to see my uncle at his showing of his Corvette at a local car show.
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Sushi for dinner last night.0 -
Hope you're all having a great weekend.
Took a rest day yesterday but did put in a 35 min swim...........all backstroke so pretty relaxing really.
Cardio: Ran at the park this morning and put in 3.63 miles. Gradually adding a little distance every week so I can work my way up to a 10K in November. We'll see!
Strength: Tomorrow
Assessment: Very high stress levels here with health issues for husband but I'm hanging in there still, maybe a little low on calories but I'll try to correct that this week. Staying focused on my goals helps me remain calm....sort of!0 -
I ran jogged this morning (2 miles). Nice since it was cool.
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I ran jogged this morning (2 miles). Nice since it was cool.
Yes the weather makes a big difference. I went out one night last week and ran in 82 degree weather and while it wasn't too awful and no humidity, it was still more difficult than a cool morning.
Good job on the miles!0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 4 later tonight. School will be in full swing this week and it's great to get a little extra income by just helping out.
Cardio: bike riding- 30 (200 calories)
Strength: shoulders- front shoulder press, rear cable laterals, side cable laterals, shrugs. 4x12,10,8,6
Assessment: Food was really good this weekend. I was pretty active by doing some extra stuff around the house and also "studying" for my draft next week while walking for some mileage.0 -
Happy Monday!!!
Recovery week here and I'm planning to take it as such.
Strength: Yoga done!
Cardio: no thank you!
had a crazy weekend, pizza on Friday as usual AND funnel Cake on Saturday!!!
thanks to IIFYM I could fit in nicely in my macros, so even 80 g carbs and 44 grams of fat, didn't make me go over in anything, or go hungry the rest of the day! Yeay to IIFYM! 0 -
@MJFSH.....enjoy your recovery week. I'm taking one the end of Sept when we go to CO for our daughter's wedding. I'll probably get a little walking in and drink too much wine but should be okay food wise.
Cardio: Planned to run a mile or two at the gym but the basketball court was too crowded so I'll have to work it in tonight or another morning. I don't run on treadmills............they scare the crap out of me! LOL
Strength: 20 min calisthenics warmup 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/70
#3: 3X10 bench dumbbell flyes w/10/10 & 3X10 seated rows w/70 lbs
#4: 3X10 assisted dips & 3X10 assisted chinups (close grip)
3X10 calf raises w/70
Assessment: Had a pretty good weekend food and exercise wise so I just need to keep it going!
Have a great week everyone!
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Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 3 tonight. Good first start of the week yesterday. A couple of new clients and lots of fun at work.
Cardio: bike riding- 30 (150 calories)
Strength: chest- incline bench, machine flat bench, cable crossovers, dips. 4x12,10,8,6
Assessment: Pork adobo and vegetables.0
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