"TLFC" exercise and accountability support!
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I'm back. We had a great wedding and some amazing hikes in Golden and the Rocky Mountains. Slept in a little yesterday since we didn't actually get home until midnight on Sunday but was up and back at the gym this morning.
Cardio: Tomorrow
Strength: 25 min calisthenics and shoulder rehab followed by 65 min strength training including
5X5 squats w/115 lbs
3X10 pushups
3X5 OHP w/45 lbs
leg press <1X12 w/310, 2X10 w/400 and 2X10 w/470 lbs>
4X10 each of cable tricep pushdown and tricep extension w/30 lbs
4X10 seated row w/70
3X10 single arm bent over row w/32.5 lbs
3X10 prone flyes w/12.5/12.5 lbs
3X10 seated dips w/90 lbs added
3X10 outer thigh w/70
Assessment: No problems with eating while away, kept things simple and only had a little red wine a couple of nights. Came home weighing a couple pounds less than when I left.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 2 tonight. I actually won a FFL game I expected to lose yesterday. Good start to the day!
Cardio: bike riding- 30 (150 calories)
Strength: chest- incline bench, machine flat bench, cable crossovers, dips. 4x12,10,8,6
Assessment: Baked chicken!!0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. Laundry day!
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 rice!0 -
Happy Hump Day everyone!
Cardio: 3.65 mile run with my dog on the horse trail this morning. Longest horse trail run yet although I'm over 4 miles at the park on Sundays. Hoping for about 4.5 this Sunday.
Strength: Not today
Assessment: Cooking a small turkey today so I can make some turkey and rice soup for my husband on Friday. He's having surgery tomorrow and will be home on Friday, that's his favorite soup when he's under the weather.
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Happy Hump Day
Strength: P90X: Shoulders and Arms
Cardio: None Today
Nutrition: nutrition sucks these days, have to get myself back together soon, hopefully before too much damage is done!0 -
Hey all, can I join. I just started with a personal trainer.
Cardio: swimming with the trainer at 4:30
Strength: taking out some cabinets in my house and replacing with a very heavy ice maker
Nutrition: Starting IIFYM. Logging everything in MFP. So far I am on point for carbs and protein. Have to get some fat in before the end of the day.
Also I need friends on MFP. How do you request friends on here?
Denise0 -
Welcome Denise! If you click on their name, it should bring you to their profile and then just press add friend.0
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Hey gang
I like myself unconditionally!
Happy Thursday!!! 4 clients this morning then 3 tonight. Football tonight!
Cardio: jog/walk- 2 miles (250 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Leg of lamb last night!0 -
Hey gang
I like myself unconditionally!
Happy TGIF and LCW!!! Just 4 clients this morning, then yard duty. End of the month! It went fast and looking forward to starting the next month. Pretty much hit goal and now looking forward to continue.
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: Taco Bell Power bowl.0 -
Happy Friday Buddies!!!
Strength: STS Legs
Cardio: Not today, well maybe later if time
Nutrition: Full speed towards disaster zone! haha0 -
Hey gang,
I like myself unconditionally!
Happy weekend! One session this morning then later going to my MIL house to drop of my daughter so she can hang out with her over the weekend.
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Sushi!0 -
Hi guys, had a long week with hubby's surgery on Thursday although I did run a little yesterday before picking him up from the hospital. I had every intention of going to the gym this morning but was so exhausted from traveling, working and hanging around the hospital for two days that I slept in instead. I know when I'm beat!
Hopefully I'll get a nice run in tomorrow and then back to a new kind of normal on Monday with strength training!
Have a great weekend!
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Going to the 49er/Dallas game today at Levi's!!! I've never been in the stadium yet, so even if the 9ers lose, it'll be fun just being there.1
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@ninerbuff have fun at the game!
Cardio: Got in a 3.6 mile run with the dog this morning on the horse trail here. It felt good so I think I'll be able to get right back on track this week with my training for the 10K in November.
Strength: Tomorrow at the gym
Assessment: I've lost 4 lbs in the last 10 days or so so that's not ideal for me. I've just been stressed and busy but hopefully things will settle down for a little while now and I'll get back to normal. I have about a 10 lb cushion with my weight (per my doctor) so the 4 lbs is not a big deal, I just don't want to continue losing.0 -
@ninerbuff have fun at the game
@luluinca welcome back! you have been through a lot a little rest and back to routine is all you need to be your perfect self!
Strength:Tapout XT: Ripped Conditioning done! I really enjoyed working upper body to failure using bands only!
Cardio: sometimes this week
Assessment: I'm still free sailing with carbs. My pear tree and fig tree are both out of fruits so I'll be back to macros soon0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 5 tonight. Didn't hit 207, but will hit 202 by the end of the month.
Cardio: bike riding- 30 (200 calories)
Strength: shoulders- front shoulder press, rear cable laterals, side cable laterals, shrugs. 4x12,10,8,6
Assessment:49er game yesterday, so I indulged in hot dog and garlic fries. Too bad they lost.0 -
Just checking in to say hi and that I took yesterday and today off just to play catch up around here and get caught up on a little sleep. I'll be running tomorrow then "gymming" it the next day though. Feeling better this morning and one more day should get me back where I need to be again. I really hate missing my runs and lifting but sometimes I just need to be more reasonable about my expectations for myself! Hubby's surgery and recovery has been more difficult than we anticipated but he's much better today I think.
Anyway, keep going strong and @MJFSH I love both figs and pears so I'm a little jealous of those carbs!
I'm really looking forward to getting back to what I like to loosely call "normal".0 -
Good Morning my favourite people!
@luluinca take care of you and your hubby! it's really tough to be a caregiver! hope hubby feels better soon and you can get back to your norms. in the meantime, smart idea to rest and catch up on all you need to catch up with!
I would have shipped you some fig and pears if you were closer! I love those fruits too and couldn't stay away from it!
Strength: Did STS: Chest, Shoulders and Triceps last night, oh boy! Cathe is obsessed with push ups! I was afraid I'm going to land flat on my face, because of all those, I survived! haha
Cardio: Tapout XT: Competition Core done this morning, couldn't keep up with the crew, did my best and was still melting away, so I assume I did ok.
Assessment: All the crazy eating has finally caught up to me. dealing with tummy issues, good reason to get back on track with proper eating.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 2 tonight. Swept all my games in FFL this week putting back in the game!
Cardio: bike riding- 30 (150 calories)
Strength: chest- incline bench, machine flat bench, cable crossovers, dips. 4x12,10,8,6
Assessment: Pork shoulder and rice!0 -
Sooooo, I wasn't planning on much exercise today, just more getting organized and caught up here, but we had a good day and made a lot of progress so I decided I had time for a quick run this afternoon.
Cardio: 2.1 mile run and a .25 mile cool down walk. Still training for a 10K in November so I'm running again in the morning
Strength: I've really been missing weight lifting and am only getting in a couple of days a week right now but I'm hoping to get back to at least 3 soon. This week Thurs and Sat!
Assessment: Hanging in there but still eating a bit low which I think is probably okay since I'm not getting in quite as much exercise..........haven't lost any weight this week so that's a good sign I think.
Hope you're both having a good week!
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Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. Laundry day!
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 rice!0 -
Good Morning and Happy Hump Day! !!!
Strength: STS Back and Triceps
Cardio: Maybe later
Assessment: ok, carb loading dilemma, my favorite sexy white jean is feeling a bit snug. wake up me!!!!!!0 -
Good Morning fittests!!!
Strength: STS Legs done! It really got me! was really questioning my strength if I could get through it, I did, but oh my! had a hard time standing on my legs afterward!
Cardio: walking the puppy, and also since I don't know where else to put this, Yoga will also be done! only 10 minute yoga online tho.
Assessment: I feel exhausted! can't wait for the weekend to get here!0 -
Hey gang
I like myself unconditionally!
Happy Thursday!!! 4 clients this morning then 2 tonight. Great win by the Giants last night and tonight the 9ers play. Not expecting a win.
Cardio: jog/walk- 2 miles (250 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Baked chicken last night.0 -
Sooooo, I managed to get a run in yesterday morning and a gym workout this morning. Things are still somewhat hectic here but I'm trying to make time for myself anyway. I've come to realize just how important my workouts are to me!
Cardio: Yesterday: Ran 3.31 miles and walked another .25 as a cool down
Strength: Today: 30 min calisthenics and shoulder rehab
65 minutes strength training including
5X5 OHP w/45 lbs
3X5 dead lifts w/135 lbs
5X5 floor press w/65 lbs
5X5 bent over row w/65 lbs
leg press <2X10 w/310 lbs, 2X10 w/400 and 1X8 w/450 lbs>
3X10 each of cable tricep pulldown and extension w/30 lbs
3X10 calf raises w/70
3X10 cable flyes w/10/10
3X10 cable wood chops w/30
Assessment: I've actually been trying to increase my calories slightly as I don't really want to lose any more weight right now. So weird to be trying to increase instead of decrease................LOL
Hope you both have a great Friday and coming weekend! I'm planning on another run in the AM.0 -
Happy Friday fitfam!
Strength: Not today
Cardio: Tapout XT: Muay Thai
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Hey gang
I like myself unconditionally!
Happy TGIF and LCW!!! Just 4 clients this morning. DD has no school today and I have some new blinds to put up along with some laundry to do.
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 short rib.0 -
I guess I'm back in the groove...........so to speak.
Cardio: 3.6 mile run and .25 mile walk with my dog this morning on the horse trail. Trying to get back to training for that 10K since I only have about 5 weeks left to get to 6.2 miles.........yikes!
Strength: Tomorrow
Assessment: Hubby wants Marie Callendar's Chicken Pot Pies for dinner so that's what we're having. Too much fat but I guess he feels like splurging. Between, running, grocery shopping and cleaning I've burned tons of calories so I won't worry about it too much I guess.
Have a great weekend you guys!0 -
So I missed my gym workout yesterday, I was just too worn out from the day before, over 15,000 steps of running, shopping and cleaning. Our grandkids came in from CO yesterday for a week.........yippeee!
Got my run in this morning though!
Cardio: 4.52 miles running at the park while my grandson played around on the playground! Inching my way up to that 10K I need to be ready for in November. My daughter and new Son In Law are flying in to run with me so I need to be ready! YIKES!
Strength: Trying again tomorrow!
Assessment: Been eating too many carbs and too much fat but calories have been fine.........that's what happens when we have company around.
Hope you're having a great weekend!0
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