"TLFC" exercise and accountability support!

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  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Welcome to the new people! Love it!


    Happy Saturday!


    Cardio: 10 mile run, easy pace with some strides the last mile. 2 hours, 4 minutes.


    Food: on target.
  • vanessa40
    vanessa40 Posts: 328 Member
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    Thanks Everyone...

    Cardio~ 3.07 miles
    Time~35 minutes
    Calories~327

    Food~Stay on plan
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Sunday, everyone!


    Cardio: 6 mile run, easy pace. The humidity killed me this morning. Was also already over 85 outside. I need to get these weekend runs in earlier.


    Food: on target, but room for a snow cone. ;)
  • luluinca
    luluinca Posts: 2,899 Member
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    Happy Father's Day Niner and any other dads out there reading this post!

    Exercise: 20 min calisthenics warmup including pushups, planks, physio ball speed bridges & speed pikes, back extensions, hanging leg raises. 50 min strength training including 2X 10 speed DL's w/95 lbs, 8 speed DL's w/115 lbs, 5 DL's w/135 lbs, 2 DL's w/155 lbs, 20 fwd lunges w/30 lbs overhead, 20 rev lunges w/30 lbs overhead, 20 side lunges w/30 lbs, 20 side lunge rotation w/10 lb ball, 10 squat w/lat raise and 10 lb ball, 3X 10 inner thigh w/90, 3X 10 prone leg curl w/70, 3X 10 glute master w/30 lbs, 3X 10 cable tricep curl w/30 lbs, 3X 10 cable tricep extension w/30 lbs.

    Food: Planning on going over a bit for Father's Day dinner with our daughter and fiance. Not too bad though hopefully!
  • vanessa40
    vanessa40 Posts: 328 Member
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    brandiuntz wrote: »
    Happy Sunday, everyone!


    Cardio: 6 mile run, easy pace. The humidity killed me this morning. Was also already over 85 outside. I need to get these weekend runs in earlier.


    Food: on target, but room for a snow cone. ;)

    I feel you.. I run at 5am just so i can run before the sun comes out.

  • kindrabbit
    kindrabbit Posts: 837 Member
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    Circuit class with 15kg bar:

    ohp x 2,4,6,8,10, 8,6,4,2
    Squat thrust 5 x 10
    Sit up x 2,4,6,8,10,8,6,4,2

    Clean and press x 2,4,6,8,10
    Star jumps 5x5
    Squats x 2,4,6,8,10

    Barbell front squat x 21,15,9
    Box jumps 5x3
    Pushups x 21,15,9

    This was spread the length of the school gym so there's plenty of running too!
  • kindrabbit
    kindrabbit Posts: 837 Member
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    Madcow week 2 day 1

    Barbell back squat

    warmup =20kg X 10 X 3

    25kg X5
    30kg X 5
    35kg X 5
    40kg X 5
    47.5kg X 5

    Bench press

    15kg X 5
    20kg X 5
    25kg X 5
    30kg X 5

    Bent over row

    17.5kg X 5
    20kg X 5
    25kg X 5
    30kg X 5
    35kg X 5

    accessroy exercises:

    push ups (proper big girl ones, no knees!) 3 X 10
    dumbell side lateral raises 5kg X 10, 4kg X 10, 5kg X 10
    dumbell front raises 5kg X 10, 4kg X 10, 5kg X 10
    (will do 5kg X 10 X 3 next time)

    Cardio:

    30 mins elliptical

  • ninerbuff
    ninerbuff Posts: 48,692 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! Bootcamp this morning, then 3 clients tonight. Schedule is slowly filling in as I my one month start date approaches. Lol, usually it takes me about 2 months for that to happen, but since where I work only has 5 trainers and a large membership, I'll always be pretty busy.

    Cardio: run/jog 2 miles (300 calories)

    Strength: quads- leg press, squat, leg extension 12,10,8,6 x 4

    Assessment: Party all weekend with Father's day going on.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Monday!

    Strength training:

    Bench press: 1x5x65lb, 3x5x77.5lb
    OHP: 1x5x45lb, 3x5x52.5lb
    Pendlay Row: 1x5x65lb, 3x5x77.5lb
    Goblet Squats: 3x5x25lb
    Flutter kicks: 3x20
    Plank: 1x60sec.

    Food: on target.
  • ninerbuff
    ninerbuff Posts: 48,692 Member
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    Getting some mad workouts in! Good job you guys!
  • ninerbuff
    ninerbuff Posts: 48,692 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 3 clients this morning and then 2 in the evening. After morning shift DD and I are going to watch a movie. DW is leaving for a 2 day trip to LA today.

    Cardio: jog/walk 2 mile (300 calories)

    Strength: hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 12,10,8,6 reps for 4 sets.

    Assessment: Leftovers from the party last night for dinner.
  • luluinca
    luluinca Posts: 2,899 Member
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    Yesterday was a rest day and today I met with my trainer. Still working on lunges to increase strength and mobility in my hips................especially the injured one. It's feeling much better but still a bit on the weak side. Next week I'll begin doing single leg presses.

    Exercise: 15 min calisthenics warmup including pushups, situps, crunch twists, physio ball bridges and pikes and 3 min stairs on level 6. 50 min strength training w/Brent including. 2X 20 fwd lunge w/alternate arm shoulder press w/17.5 lbs, 2X 20 bar rev lunge (45 lb bar), 2X 10/10 RDL w/20/20 lbs, 2X 10 body row from floor w/bar, 2X 12 inner thigh w/90 and 10 w/100.

    Food: Right around 1725 or so. Still trying to lose at least a few pounds but mostly working on a recomp, not sure I can do both though!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Tuesday!

    No exercise today. I've been dealing with a bit of "runner's knee" (PFPS) in my left knee, so taking a rest day today and will go light on the miles this week. Probably need to stop with squats for a few weeks (sigh). We'll see how it goes.

    Did foam roll, stretch, and ice.


    Food: a little over.
  • kindrabbit
    kindrabbit Posts: 837 Member
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    Wednesdays workout - Madcow week 2 day 2

    warmup 20kg barbell squat 5 X 5

    barbell squat:
    5 X 25kg
    5 X 30kg
    5 X 35kg
    5 X 35kg

    Over head press:

    5 X 15kg
    5 X 20kg
    5 X 22.5kg
    5 X 25kg

    Deadlift:
    5 X 40kg
    5 X 50kg
    5 X 57.5kg
    5 X 65kg

    Accessory lifts:

    3 X 10 Lat pulldown 27.5kg
    3 X 10 bicep curls 12.5kg
    3 X 10 seated cable row 27.5kg

    10 assisted chin ups - great tip: I put a step and the half bosu ball under the chin up bar and use it to give me a little bounce boost. So much better than using the weight to help you, its much more dynamic

    Cardio:

    30 minutes elliptical

    Diet on track so far today. 5.5lb to go to target!!!
  • luluinca
    luluinca Posts: 2,899 Member
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    brandiuntz wrote: »
    Happy Tuesday!

    No exercise today. I've been dealing with a bit of "runner's knee" (PFPS) in my left knee, so taking a rest day today and will go light on the miles this week. Probably need to stop with squats for a few weeks (sigh). We'll see how it goes.

    Did foam roll, stretch, and ice.


    Food: a little over.

    Wishing you a quick recovery.
  • luluinca
    luluinca Posts: 2,899 Member
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    Karen_libert wrote: »
    Wednesdays workout - Madcow week 2 day 2

    warmup 20kg barbell squat 5 X 5

    barbell squat:
    5 X 25kg
    5 X 30kg
    5 X 35kg
    5 X 35kg

    Over head press:

    5 X 15kg
    5 X 20kg
    5 X 22.5kg
    5 X 25kg

    Deadlift:
    5 X 40kg
    5 X 50kg
    5 X 57.5kg
    5 X 65kg

    Accessory lifts:

    3 X 10 Lat pulldown 27.5kg
    3 X 10 bicep curls 12.5kg
    3 X 10 seated cable row 27.5kg

    10 assisted chin ups - great tip: I put a step and the half bosu ball under the chin up bar and use it to give me a little bounce boost. So much better than using the weight to help you, its much more dynamic

    Cardio:

    30 minutes elliptical

    Diet on track so far today. 5.5lb to go to target!!!

    Fantastic workout and a great tip in the chin ups.............I'm still struggling with even the assisted ones, and beginning to doubt I'll ever be able to do a real one.
  • ninerbuff
    ninerbuff Posts: 48,692 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! 3 clients this morning and 3 tonight. So far I've gotten 3 of my former clients to come to Fitness 19 to workout with me and now 2 more have already checked to see if I'm available to train them too. Feels good to know that there are people who really value what I've done for them.

    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.
  • ninerbuff
    ninerbuff Posts: 48,692 Member
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    Quick tip: to get better at chin ups, start with inverted. As you better, you elevate your feet (like on a bench) then eventually go to jump pullups then to actual pullups with your own weight.

    Here's an inverted:

    https://www.youtube.com/watch?v=icbN6M6X8E4

    Obviously this guy has his feet elevated way up, but you would start on the ground first, then maybe to a step, then to a bench, etc.

  • giusa
    giusa Posts: 577 Member
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    ninerbuff wrote: »
    Quick tip: to get better at chin ups, start with inverted. As you better, you elevate your feet (like on a bench) then eventually go to jump pullups then to actual pullups with your own weight.

    Here's an inverted:


    Obviously this guy has his feet elevated way up, but you would start on the ground first, then maybe to a step, then to a bench, etc.

    THANK YOU!
  • luluinca
    luluinca Posts: 2,899 Member
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    ninerbuff wrote: »
    Quick tip: to get better at chin ups, start with inverted. As you better, you elevate your feet (like on a bench) then eventually go to jump pullups then to actual pullups with your own weight.

    Here's an inverted:

    https://www.youtube.com/watch?v=icbN6M6X8E4

    Obviously this guy has his feet elevated way up, but you would start on the ground first, then maybe to a step, then to a bench, etc.

    Just started those Tuesday but with my feet on the ground............LOL. Great tip Niner......thanks, that gives me something to work towards.

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