"TLFC" exercise and accountability support!
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Had a good workout with my trainer this morning. Not quite ready for squats, hip's still a little stiff, so we did lunges.............a lot of them. Worked my lats too by holding a 20lb bar over my head for all of them.
Exercise: 20 min calisthenic warmup incl 2X 10 situps w/12 lb ball, 2X 10 standard pushups, 60 sec extended plank, 60 sec forearm plank, 15 pistol squats w/20 lbs, 2X 20 physio ball crunches w/25 lb plate, 2X 15 physio ball speed bridges, 2X 20 clams, 2X 20 hip extensions from all fours, 5 min stairmaster. 70 min strength training w/Brent including 2X 20 side walking lunges w/20 lb barbell overhead press, 2X 20 walking fwd lunges w/20 lb OHP, 2X 20 walking rev lunges w/20 lb OHP, 2X 20 side lunge rotation w/10 lb ball, 2X 20 squat w/lat raise and 10 lb ball, 3X 12 inner thigh w/90 lbs.
Food: Now that I'm working harder again I'm back to averaging about 1700-1750 a day.
I've been hungry and lost a pound over the last couple of weeks, so I can tell my metabolism is inching up again. Pretty close to maintenance and will begin increasing my calories slowly I think. My doctor thinks I'm done losing but I'm not quite sure I believe it. I'm in no hurry right now as I'm feeling pretty good and strong. I think I'd like to lose at least another 5 lbs or more. We'll see.0 -
Happy Tuesday!
So far, the Houston area has been fine with Tropical Storm Bill coming ashore. We're lucky it took a slight turn west. We'll see how Wednesday shakes out. Still had decent amount of rain today. Really don't want any more.
Cardio: 6 mile run, moderate pace. Did enjoy running in the rain.
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 3 clients this morning and 1 tonight. It's gonna be all smiles (not like I don't anyway) at work this morning because there will be a lot of high fiving from lots of members as the WARRIORS and now the NBA champs!!!! DUB NATION!!!
Cardio: run/jog- 2 miles (400 calories)
Strength: chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6 x 4
Assessment: I ate well yesterday. Even with all the celebration.0 -
Congrats to your Warriors, Niner, on their NBA championship. Not even going to complain they beat my Rockets.
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<<<Work begins today remodeling our old pool...............can't wait for it to be done.
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Hey gang
I like myself unconditionally!
Happy Thursday! No clients this morning and 2 tonight. Today is the last day of elementary school for my DD!!! Next year it's on to middle school! Am I ready for this?
She's gotten perfect attendance for school 4 years in a row now, so she gets another award this morning. Very proud parent here.
Cardio: jog/walk- 2 miles (300 calories)
Strength: back- pullups, bent over rows, seated cable rows, pullovers. 12,10,8,6 x 4 sets
Assessment: Excellent day yesterday for food and drink.0 -
Thanks! This has been a long time coming and a long wait. Honestly I can remember the last championship (I was 11 at the time and in 6th grade) because my dad was sporting a Warriors hat at the time.brandiuntz wrote: »Happy Tuesday!
So far, the Houston area has been fine with Tropical Storm Bill coming ashore. We're lucky it took a slight turn west. We'll see how Wednesday shakes out. Still had decent amount of rain today. Really don't want any more.
Cardio: 6 mile run, moderate pace. Did enjoy running in the rain.
Food: on target.
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Happy Thursday. We were busy here with our pool remodel..........they did the demo yesterday and so I took a rest day. I ate around 1600 which is actually a little low but we were just busy.
Today I was back at the gym doing a repeat of what my trainer had me doing on Tues but I added 10 lbs to the bar.
Exercise: 25 min calisthenics warmup including 2X 10 pushups, 2X 60 sec forearm plank w/elevated leg, 2X 12 pistol squats w/20 lbs, 2X 10 renegade rows w/20 lbs, clams, hip extensions, 2X 20 physio ball crunch w/25 lbs, 2X 15 physio ball bridges, 8 physio ball pikes, 2X 10 back extensions, 2X 10 incline side crunch twists. 50 min strength training including 3X 20 side walking lunges w/30 lb barbell overhead press, 3X 20 walking fwd lunges w/00 lb OHP, 3X 20 walking rev lunges w/00 lb OHP, 2X 20 side lunge rotation w/10 lb ball, 2X 20 squat w/lat raise and 10 lb ball, 3X 12 inner thigh w/90 lbs, 10 seated row w/70 lbs, 2X 6 seated row w/85 lbs.
Food: Back to 1750.0 -
Happy Thursday!!
Took Wednesday as a rest day. Went to see Dr. Neil deGrasse Tyson lecture. So worth that rest day!
Cardio: 5.5 mile run, easy pace.
Food: on target.0 -
Yeah for adding weight!Happy Thursday. We were busy here with our pool remodel..........they did the demo yesterday and so I took a rest day. I ate around 1600 which is actually a little low but we were just busy.
Today I was back at the gym doing a repeat of what my trainer had me doing on Tues but I added 10 lbs to the bar.
Exercise: 25 min calisthenics warmup including 2X 10 pushups, 2X 60 sec forearm plank w/elevated leg, 2X 12 pistol squats w/20 lbs, 2X 10 renegade rows w/20 lbs, clams, hip extensions, 2X 20 physio ball crunch w/25 lbs, 2X 15 physio ball bridges, 8 physio ball pikes, 2X 10 back extensions, 2X 10 incline side crunch twists. 50 min strength training including 3X 20 side walking lunges w/30 lb barbell overhead press, 3X 20 walking fwd lunges w/00 lb OHP, 3X 20 walking rev lunges w/00 lb OHP, 2X 20 side lunge rotation w/10 lb ball, 2X 20 squat w/lat raise and 10 lb ball, 3X 12 inner thigh w/90 lbs, 10 seated row w/70 lbs, 2X 6 seated row w/85 lbs.
Food: Back to 1750.
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What was the lecture about?brandiuntz wrote: »Happy Thursday!!
Took Wednesday as a rest day. Went to see Dr. Neil deGrasse Tyson lecture. So worth that rest day!
Cardio: 5.5 mile run, easy pace.
Food: on target.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! Lol, so where I thought I would totally take Friday's off, I now have just the mornings. 3 clients this morning. Then off to Oakland for the parade!!! My DD's is off from school now so I'm just letting her kick it at one of friends' house while I'm gone.
Cardio: jog/walk- 2 miles (300 calories)
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 12,10,8,6 x 4
Assessment: Steak, rice and broccoli for dinner.0 -
Yeah for adding weight!Happy Thursday. We were busy here with our pool remodel..........they did the demo yesterday and so I took a rest day. I ate around 1600 which is actually a little low but we were just busy.
Today I was back at the gym doing a repeat of what my trainer had me doing on Tues but I added 10 lbs to the bar.
Exercise: 25 min calisthenics warmup including 2X 10 pushups, 2X 60 sec forearm plank w/elevated leg, 2X 12 pistol squats w/20 lbs, 2X 10 renegade rows w/20 lbs, clams, hip extensions, 2X 20 physio ball crunch w/25 lbs, 2X 15 physio ball bridges, 8 physio ball pikes, 2X 10 back extensions, 2X 10 incline side crunch twists. 50 min strength training including 3X 20 side walking lunges w/30 lb barbell overhead press, 3X 20 walking fwd lunges w/00 lb OHP, 3X 20 walking rev lunges w/00 lb OHP, 2X 20 side lunge rotation w/10 lb ball, 2X 20 squat w/lat raise and 10 lb ball, 3X 12 inner thigh w/90 lbs, 10 seated row w/70 lbs, 2X 6 seated row w/85 lbs.
Food: Back to 1750.
Thanks niner...........just realized I put two of those bar weights in as 00 instead of 30 lbs............LOL. I added it up and realized I did 180 lunges between fwd, rev, and side with a 30 lb bar over my head. If someone had told me to do that I would have said............uhhhh, no thanks.
A little easier day at the gym today but I got my swim in.
Exercise: 15 min calisthenics warmup including 2X 10 pushups, 2X 12 situps w/12 lb ball, 2X 20 crunch twists w/12 lb ball, 2X 15 physio ball speed bridges, 2X 8 physio ball speed pikes. 25 min strength training including bench press >2X 8 @65 > 2X 5 @ 75 > 2X 3 @ 85 lbs, 3X 8 each side single arm row from bench w/37.5 lbs, 3X 10 overhead tricep extension w/17.5/17.5 lbs, 2X 10 bicep curl w/17.5 lbs. 30 min swim.
An hour and a half to lunch and I'm already hungry again............swimming always does this to me. Sticking to my plan though, it's all pre-logged at about 1750.
Niner, sounds like the client base is growing..............good job!
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What was the lecture about?brandiuntz wrote: »Happy Thursday!!
Took Wednesday as a rest day. Went to see Dr. Neil deGrasse Tyson lecture. So worth that rest day!
Cardio: 5.5 mile run, easy pace.
Food: on target.
A variety of science topics. He used movies (and beer commercials!) to tie it together. Showing when movies got science right (and wrong) and using that as a segue into the science topic. But not movies you'd think of; examples like how West Side Story got thermodynamics wrong (dialogue between two characters about cold hands). Or how fractals are mentioned in Frozen. Or how a Corona commercial shows a proper sunset and moonrise in the tropics. Awesomely done. Very entertaining and with plenty to think about.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! No clients today. Actual time off! My friend is coming over to check to see if my AC needs more refrigerant later today.
Cardio: jog/walk- 2 miles (300 calories)
Strength: NONE
Assessment: Went and saw "Inside Out" with my DD and DW. Nice Disney movie for the kids.0 -
Back squats
10x 20kg
5x 25kg
5x 30kg
5x 35kg
5x 40kg
Clean and press
10x 20kg
5x 25kg
5x 30kg
Thrusters - will check the proper name. Clean into a deep front squat then ohp the bar.
10x 20kg
5x 25kg
5 x 30kg
Assisted chin ups 3x 10
Negative chin ups 3x 10
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Hello Everyone.. Mind if i join
Cardio~3.11 miles(332 calories)
Stretching~Yoga~20 minutes
Body Weight Workout
Bridge Lift~3x12
Plie Squat~3x20 reps
Push Ups~3x15
Sit Squats~3x20
Curtsey Lunge~3x10
Supermans~3x10
Tri Dips~3x100 -
Welcome to the new faces!
Today was just a dog walk/jog day for me............3.25 miles to the park and back.
Food.................keeping it right around 1750 all weekend, which is better than most weekends....LOL
Hope you're all enjoying your Sat and Sun!0 -
Welcome!Karen_libert wrote: »Back squats
10x 20kg
5x 25kg
5x 30kg
5x 35kg
5x 40kg
Clean and press
10x 20kg
5x 25kg
5x 30kg
Thrusters - will check the proper name. Clean into a deep front squat then ohp the bar.
10x 20kg
5x 25kg
5 x 30kg
Assisted chin ups 3x 10
Negative chin ups 3x 10
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