"TLFC" exercise and accountability support!
Replies
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Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. Just resting today later after school till my sessions tonight.
Cardio: bike riding- 30 minutes (150 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6
Assessment: Baked chicken.0 -
Had a nice workout this morning and was able to increase weight on a few of Arnold's supersets I've been doing for biceps/triceps. Two more weeks of Arnold and then I'll be looking for something else........any suggestions?
Cardio: Not today
Strength: 30 min calisthenics warmup including shoulder rehab
60 min strength training including
5X5 squats @ 115,
Arnold's Supersets:
#1; 4x10 standing dumbbell curls w/17.5 & 4X10 prone dumbbell extensions w/15/15
#2: 4X10 incline dumbbell curls w/15/15 & 4X10 of overhead extensions w/30 & 4X10 tricep pushdowns w/40
#3 of 4X10preacher curls w/35lbs & 4X10 of seated dips w/90lbs added
2X20 side lunges w/20/20
2X20 yds fwd lunges w/20/20
Assessment: So far not a good eating day..........low calories and protein but I'm working on it still.
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Hey gang
I like myself unconditionally!
Happy Thursday!!! 4 clients this morning then 3 tonight. Just watching football later!
Cardio: jog/walk- 2 miles (250 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Steak and potatoes.0 -
@MJFSH, thanks I'll look around and see what I come up with. I really like having a specific program to follow.
Today is a rest day but I may go out this evening for a 2 mile run just to try out a new pair of shoes and sort of stretch my legs....LOL. Otherwise going straight through either running or the gym until we leave on Wed for CO. Getting excited here for the wedding and seeing all my CO kids and grandkids.0 -
@luluinca, I have heard a lot of good stuff about modern physics and also Ashley Horner's Charlie Mike. i personally Love Jim Stoppani's programs as well. Have fun in CO and enjoy the family and the wedding!
Strength: STS Legs, loved it!
Cardio: evening walks with the puppy still ongoing!
Nutrition: i feel like I'm all over the map with what i eat and don't! have been under my calorie limit, but not focusing much on macros, which is not good! have to get my game back together soon!0 -
Good morning and Happy Friday!!!!
Strength/ Cardio: P90X3 CVX done!
that's all I had time for this morning, short but still made me huff and puff! LOL that's a cardio workout, while holding weights.
Pizza party? on tonight!0 -
Hey gang
I like myself unconditionally!
Happy TGIF and LCW!!! Just 4 clients this morning, then yard duty. Then I have to get my driver's license renewed. Ugh.
Cardio: jog/walk- 2 miles (250 calories)
Strength: legs- leg press, ATG squats, leg extensions, lying leg curls, seated leg curls, stiff legged deadlifts. 4 x12,10,8, 6
Assessment: Flanken ribs and rice!0 -
TGIF guys! Hope you have a great weekend. Busy, busy here with work and wedding stuff!
@MJFSH thanks for all the info. When I get back from CO I'll start looking through it all and pick a new program. I like to switch things ups every 6 to 8 weeks or so.
Cardio: 3.53 mile run on horse trail with my furry friend Penny Lane!
Strength: Tomorrow
Assessment: Took my rest day yesterday and I'm hoping to workout straight through now until we leave on Wed for CO. Turkey burgers tonight.1 -
Hey gang,
I like myself unconditionally!
Happy weekend! One session this morning then later go look at some blinds. Trying to keep my energy bill down by getting some that insulate better.
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: KFC.0 -
Hi guys..........super busy weekend here and I never made it to the gym yesterday because of having to work all weekend. I did get a run in though this morning. We leave Wed for CO for our daughter's wedding so my checking in here will be sketchy after that. We do have a couple of hikes planned while I'm there.
Cardio: Ran 4.35 miles at the park. My training for the 10K in November seems to be going well and knee didn't bother me at all last week so fingers crossed I've worked that issue out.
Strength: Tomorrow
Assessment: Going out to dinner tonight since I really worked all weekend
Have a great week and I'll check in Mon/Tues and then see ya next week!0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 5 tonight. Not a alot going on this week. With all of last week being a reduced day at school, I'm back on schedule now.
Cardio: bike riding- 30 (200 calories)
Strength: shoulders- front shoulder press, rear cable laterals, side cable laterals, shrugs. 4x12,10,8,6
Assessment: Weekend was okay. Mediterranean last night.0 -
Have fun and enjoy!Hi guys..........super busy weekend here and I never made it to the gym yesterday because of having to work all weekend. I did get a run in though this morning. We leave Wed for CO for our daughter's wedding so my checking in here will be sketchy after that. We do have a couple of hikes planned while I'm there.
Cardio: Ran 4.35 miles at the park. My training for the 10K in November seems to be going well and knee didn't bother me at all last week so fingers crossed I've worked that issue out.
Strength: Tomorrow
Assessment: Going out to dinner tonight since I really worked all weekend
Have a great week and I'll check in Mon/Tues and then see ya next week!
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@luluinca have fun girl! Enjoy the wedding and the family time!
Good morning and Happy Monday all!!!!
Strength: STS: Chest. Shoulders and Biceps done! I selected this workouts, instead of p90x, to stay away from all the push ups, lol I was so wrong!!! Cathe killed with all those push up verities and reps! yuck! I was wimping by the end of the workout! LOL
Cardio: still taking puppy for evening walks. He feels sad if I miss it, so have to keep up! also, my new yoga challenge has started again, 10 minutes yoga needs to be done tonight as well.
Nutrition: I'm so scattered with the nutrition these days. my goal is not to lose more weight, but to lose fat and build muscles, have to work on macros that could make this happen.0 -
Thanks guys...........still here until Wed and so I got one gym workout in this morning and will run tomorrow before I sign off here until after the wedding.
Cardio: Tomorrow
Strength: 30 min calisthenics and shoulder rehab warmup followed by:
5X5 squats w/115 lbs
leg press 12@310 lbs, 2X10@ 400 lbs and 2X8@ 450 lbs
Supersets
#1: 3X10 bent over rows w/75 lbs & 3X10 bench press w65 lbs
#2: 4X10 incline bench press w/20/20 & 4X10 wide grip lat pulldowns w/70
#3: 4X10 bench dumbbell flyes w/12.5/12.5 & 4X10 seated rows w/70 lbs
#4: 3X10 assisted dips & 3X10 assisted chinups (close grip)
Assessment: Eating okay even though we went out to dinner last night I just had shrimp, veggies and a little rice0 -
Good Morning Fit friends!
Cardio: P90X Plyo done!
Strength: tomorrow
Nutrition: I am so scattered these days, hopefully will settle into a good schedule soon!0 -
Got in a 2.95 mile run this morning and now I'm out until next week.............see y'all on the other side!
Stay strong!1 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 2 tonight. I need to step up my game in my leagues.
Cardio: bike riding- 30 (150 calories)
Strength: chest- incline bench, machine flat bench, cable crossovers, dips. 4x12,10,8,6
Assessment: McDonald's last night.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. Some light 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: Baked chicken.0 -
Good morning and Happy Hump Day
Strength: STS: Back and Triceps
Cardio: Walking this evening
Nutrition: an ongoing challenge, if I take it seriously that is0 -
Hey gang
I like myself unconditionally!
Happy Thursday!!! 4 clients this morning then 3 tonight. Football later than clean the house.
Cardio: jog/walk- 2 miles (250 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Taco Bell salad.0 -
Happy Thursday!!!
Strength: STS Legs done! I thought I will be melting into nothingness by the end of the workout! oh boy! have not sweated so much in so long!
Cardio: Tomorrow
Nutrition: I am addicted to fresh dates! can't get enough of those! No other sweets has this effect on me! I have been modifying my diet majorly, avoiding any carbs to fill it all with sweet fresh dates for carbs! but still cannot keep under my limit. This is true addiction it feels! man oh man!0 -
Hey gang
I like myself unconditionally!
Happy TGIF and LCW!!! Just 4 clients this morning, then yard duty. Today is the day I do heavy cleaning on my wood floors. All 1500 sq. feet of it downstairs.
Cardio: jog/walk- 2 miles (250 calories)
Strength: legs- leg press, ATG squats, leg extensions, lying leg curls, seated leg curls, stiff legged deadlifts. 4 x12,10,8, 6
Assessment: Spaghetti last night!0 -
Good Morning and Happy Friday Gang!
Strength: not today
Cardio: Tapout XT: Cross Core Combat
LOVED IT!!!! seems I had forgotten how tapout makes me feel, since I have been too concentrated on lifting! oh my god! have to do it again and again! I love that feeling! I guess I will do another tapout workout tomorrow and even on Sunday, if I have time! ooohhhh want more of it! so much more!0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Couple of sessions this morning then later go to Vallejo for a get together and visit my parents.
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Sushi!0 -
Happy Weekends!
Cardio/ Strength: Tapout XT: Legs and Back
Awesome workout, using bodyweight and bands
nutrition: i have decided to relax about macros until my pear and fig tree run out of fruits. i love the fruit from my trees and been staying away from them, well they'll be done soon and i have to wait a whole year until they're back so better to enjoy it while they last.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 5 tonight. Finishing off this week strong. Trying to lose another pound to hit 207.
Cardio: bike riding- 30 (200 calories)
Strength: shoulders- front shoulder press, rear cable laterals, side cable laterals, shrugs. 4x12,10,8,6
Assessment:Mediterranean last night. I pigged out on Saturday night because of a party and taking my daughter to Scandia!0 -
Happy Monday!!!
Strength: P90X: Chest and Back
Cardio: not sure, maybe later
Nutrition: I have been carb loading, it feels weird, but just trying not to worry too much about it. pear and fig taste delicious tho.0 -
Good Morning gang!
Strength/ Cardio: Tapout XT2: Leg Extreme done! oh man! warm up was a killer workout on it's own! it's leg workout, with bands and balls, fun, challenging, crazy, did I say fun? loved it!
nutrition: I'm messing up my weight bad, with carb loading. glad I know the way to get back to the good range using tested and tried macros!0
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