"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 49,022 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One session this morning then later going to music store to get lyre for my DD. DW out of town so a good time to kick back and watch football and clean the house.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Pho yesterday!
  • ninerbuff
    ninerbuff Posts: 49,022 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 5 tonight. Just yard duty and some biking today. Oh and MNF!!!

    Cardio: bike riding- 30 (200 calories)

    Strength: shoulders- front shoulder press, rear cable laterals, side cable laterals, shrugs. 4x12,10,8,6

    Assessment: Need to tighten up on my logging. I should be lower, but I know I over ate at some places we ate out at.
  • davinia14
    davinia14 Posts: 4 Member
    Hey Everyone, it's my first post!

    Cardio: bike riding 60 min 665 cal /boxing 180 min 3,222 cal

    Strength: Press ups 60, sit ups 50

    Assessment: I need to get back on track with logging all my meals and exercise, regularly. Also increasing strength exercises.
  • ninerbuff
    ninerbuff Posts: 49,022 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 2 tonight. Man, the Giants are stressing me out! And I don't stress easy.

    Cardio: bike riding- 30 (150 calories)

    Strength: chest- incline bench, machine flat bench, cable crossovers, dips. 4x12,10,8,6

    Assessment: Pork chops and rice last night!
  • ninerbuff
    ninerbuff Posts: 49,022 Member
    Welcome davinia14!
  • MJFSH
    MJFSH Posts: 7,252 Member
    Good Morning Fit Fun people!

    Strength: P90X Chest and Back

    Cardio: I really hope I can get some in today, but doesn't seem all that promising

    Assessment: I have been so lax with my nutrition last few weeks, I feel fluffed up! need to tighten the belt and get my game back together, do not like seeing the fluff covering my core, looking in the mirror!
  • luluinca
    luluinca Posts: 2,899 Member
    Hope you're all having a great week! Took a rest day yesterday but got a run in this morning!

    Cardio: 3.1 mile horse trail run with my dog. Fasted 5K time yet so maybe I am actually getting a tiny bit faster, although I still feel really slow...........uggghhh

    Strength: Hopefully on Thursday, running again tomorrow.

    Assessment: Haven't been doing very well nutrition wise with company here.....everyone wanted my buttermilk waffles this morning so that's what we had! ;) Hopefully I'm running the extra calories off!
  • davinia14
    davinia14 Posts: 4 Member
    Thanks ninerbuff, and hello all!

    Cardio: Jogging 33 min 492 cal, biking 60 min 730 cal

    Strength: tomorrow will be weights

    Assessment: logging meals again yay, need to increase strength exercises (I am not overly thrilled with strength exercises give me cardio any day). Feeling positive and getting back on track.
  • ninerbuff
    ninerbuff Posts: 49,022 Member
    edited October 2016
    Hey gang

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 4 tonight. Laundry day! Saddened after the GIANTS got ousted last night after they lead the whole game till the 9th. Oh well, WARRIORS are up next!

    Cardio: bike riding- 30 minutes (150 calories)

    Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6

    Assessment: Chili con carne!
  • MJFSH
    MJFSH Posts: 7,252 Member
    Good Morning Gang!

    Strength: P90X: Shoulders and Arms

    Cardio: not until Friday, and my beloved Tapout but Yoga will be on tonight

    Assessment: I feel like I'm losing my mojo, do not feel the highs after my workouts and I'm just dragging myself to the basement! sucks to feel this way!
  • davinia14
    davinia14 Posts: 4 Member
    Hello MJFSH,
    sucks to feel that way! Why do you think you feel that way? Could you try and mix up your exercise, maybe it just needs a little refresh?
  • davinia14
    davinia14 Posts: 4 Member
    Hello All,

    Cardio: biking 60min 729 cal/ boxing 120min 2191 cal

    Strength: lat pull down, 3 sets x 20 reps 40kg/ upright row 3 sets X 10 reps 20kg/ mid row chest, 3 sets, reps 7, 20kg/ shoulder press 3 sets X 10 reps weights not added to the machine.

    Assessment: weight 90.3 kg today I need to drop to 85kg minimum by November 26th as I have a boxing fight, feel a bit gutted as I have put on weight, as I took September off and did not train. However I know I can lose the weight!
  • ninerbuff
    ninerbuff Posts: 49,022 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday!!! 4 clients this morning then 2 tonight. Till the Warriors start play, I just have FFL to enjoy. The 9ers really suck right now, so I don't bother much to watch them get their *kitten* kicked in.

    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 beans.
  • luluinca
    luluinca Posts: 2,899 Member
    I haven't had much time to post with the grandkids and DIL here visiting and I haven't been to the gym yet this week. I'm determined to get in there tomorrow though.

    Yesterday:

    Cardio: A 3 mile walk in the morning and then a 3.1 mile run in the afternoon

    Today:

    Cardio: A 4 mile walk this morning

    My DIL is a walker so that's what I'm doing with her right now.

    Strength: Tomorrow for sure! And I can't wait!

    Assessment: Eating pretty well just a little out of the ordinary for us
  • MJFSH
    MJFSH Posts: 7,252 Member
    Good Afternoon gang
    thank you for your recommendation @davinia14 . As you mentioned i think I'm in a workout rut and need to change my routine. next week is the last week for my current program and then I'll change it up. :)

    Strength: P90X Legs and Back

    Cardio: Zumba tonight
  • ninerbuff
    ninerbuff Posts: 49,022 Member
    Hey gang

    I like myself unconditionally!

    Happy TGIF and LCW!!! Just 4 clients this morning, then yard duty. After school we'll look to get a Halloween costume for my DD and then she has a school dance tonight.

    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.
  • ninerbuff
    ninerbuff Posts: 49,022 Member
    @MJFSH there's no timetable as to when you HAVE to change and even following the same routine isn't needed. Many times if I don't feel like doing cardio on a machine or even on my bike, I'll just jog in place or do plyometrics while watching TV. It's still movement and physical activity.
  • MJFSH
    MJFSH Posts: 7,252 Member
    Good Morning and Happy Friday fitfam!
    @ninerbuff i understand the need to change but when i committe myself to a program, i like to see it to the end. One more week left of P90X and I'll be done! :)

    Strength/ Cardio: Tapout XT2: Total Body
    this workout uses a mix of bands and balls to work total body.
    Remember the workouts rut i was complaining about? totally non existent today! There was no time for nagging and complaining. Had to hold on to every bit of energy to complete the workout. And the after the workouts endorphin rush was to die for! now that's what im talking about!
    loved it so much, I'm going for another workout tomorrow. :)
  • luluinca
    luluinca Posts: 2,899 Member
    @MJFSH, glad you enjoyed the workout more this morning. I agree with you about finishing what you've started even if you're not that thrilled with it at the moment. Sometimes it's just discipline that gets us through! I'll be looking for a new program soon myself!

    Cardio: Not today

    Strength: Finally made it back to the gym and boy did I enjoy it. 30 minute calisthenics and shoulder rehab warm up followed by:

    5X5 OHP w/45 lbs
    5X5 squats w/95 lbs
    leg press 2X10 w/310 lbs and 3X10 w/400
    3X10 each of cable tricep pulldown and extension w/30 lbs
    3X10 seated rows w/70 lbs
    3X10 single arm bench row w/30 lbs
    3X10 prone flyes w/10/10 lbs
    3X10 prone tricep extensions w/15/15 lbs
    3X10 outer thighs w/70lbs

    Assessment: Having a pretty good week even with company but I'm ready to get back to normal after tomorrow

    Have a great weekend everyone!
  • ninerbuff
    ninerbuff Posts: 49,022 Member
    No disagreement there then. Yes if you're on a structured program, then by all means finish it till the end.

  • ninerbuff
    ninerbuff Posts: 49,022 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! A couple of sessions this morning then later going to go shopping for my DD's Halloween costume.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Italian yesterday. I have Vitello Funghi e Marsala (veal).
  • ItzLahLah2u
    ItzLahLah2u Posts: 172 Member
    Wow!! I like this post!!
  • kayfhoward1
    kayfhoward1 Posts: 63 Member
    Hi all! New to this group.

    Cardio: Treadmill 0.75 miles 15 minutes 106 calories Bike 3.5 miles 15 minutes 103

    Strength: not quite there yet; I need to work on my upper body as I have 0-Nil strength there

    Assessment: Usually really good at staying on point (except for yesterday).

    I do have a question though. I recently joined a gym and I've noticed that the exercise calories from their equipment is vastly different from the number MFP gives. Has anyone else noticed this? It's not really a problem as I rarely ever consume those "extra" calories; more I'm just curious.
  • luluinca
    luluinca Posts: 2,899 Member
    edited October 2016
    Welcome to the group @kayfhoward1 and yes, the calorie burns are different between the machines and MFP. Most people say to take MFP's numbers and cut them in half. There are also exercise trackers you can purchase but even those are mostly estimates. If I eat calories back, I only eat maybe 30 to 50 per cent of what any calculator says. It can be annoying but there's really no exact science to this as we're all just a little bit different in how we burn the calories based on a lot of factors. As long as you're exercising though you're burning extra calories but primarily there are huge health benefits to it so keep it up!

    Losing weight, if that's your goal, is really based on what you eat more than exercise.



  • luluinca
    luluinca Posts: 2,899 Member
    I spent yesterday walking around the Aquarium of the Pacific with my grandson so put in quite a few steps! I wasn't sure I'd be able to get my long run in today so just took off running and waited to see how I felt once I got going. Ended up doing my longest run yet..........yippee!

    Cardio: 4.6 mile run on the horse trail

    Strength: Tomorrow, and boy am I looking forward to it!

    Assessment: Back to normal!

    Have a great week everyone!
  • ninerbuff
    ninerbuff Posts: 49,022 Member
    Welcome kayfhoward1! Yeah don't rely on those. Because gym equipment is used daily by many members, the calibration gets thrown off and NEVER get recalibrated until the machine has to be totally repaired. Better off just getting an HRM for CARDIO purposes.
  • ninerbuff
    ninerbuff Posts: 49,022 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 5 tonight. Just yard duty and some biking if it's not to wet to ride.

    Cardio: bike riding- 30 (200 calories)

    Strength: shoulders- front shoulder press, rear cable laterals, side cable laterals, shrugs. 4x12,10,8,6

    Assessment: Pretty good weekend. It rained so I didn't get out, but ate well within my calorie limits cause there were no parties!
  • luluinca
    luluinca Posts: 2,899 Member
    Got in a nice Monday morning workout! Felt so good to be at the gym this morning.

    Cardio: Tomorrow

    Strength: 35 min calisthenics and shoulder rehab including stairmaster followed by
    65 min strength training including
    3X12 barbell squats w/115 lbs
    3X12 pushups
    3X12 assisted chin-ups
    3X12 seated cable row w/70 lbs
    3X10 dumbbell shoulder press w/15/15 lbs
    3X10 standing dumbbell curls w/15 lbs
    3X12 dumbbell flyes w/12.5/12.5
    1X20 step ups and 1X20 step-overs
    3X12 outer thigh w/70
    2X12 cable wood chops w/27

    Assessment: Company is gone and now I'm back to normal..........feeling good!

    Have a great Monday everyone!
  • kayfhoward1
    kayfhoward1 Posts: 63 Member
    Thanks @ninerbuff and @luluinca that helps.

    Cardio: Walked the trails 1.83 miles 32:34 minutes avg pace 17:49 min/mile (including some monster hills)

    Strength: Soon

    Assessment: Much better today. Pretty much back on track as far as calories. Just need to work on balance and of course get my sodium under control.
  • MJFSH
    MJFSH Posts: 7,252 Member
    Good Evening gang.
    Late workout this week since i have to leave home extra extra early for work

    cardio: tomorrow

    strength: P90X chest shoulders and triceps

    Assessment: due to being very busy i have been lower on calories side, i live tho, since i also seem to live through high calories periods.
    Enjoy your evening my friends.

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