"TLFC" exercise and accountability support!
Replies
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Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 2 tonight. Not much going on today.
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!1 -
Hi everyone! Just a run this morning and looks like tomorrow is going to be a rest day. I've kind of worn myself out with all the walking and running last week so it seems my body is protesting by just being kind of sore all over. I'm sure a rest day will cure all of it though.
Cardio: 3.1 mile run on the horse trail with my dog. Took it a little easy and made it a recovery run and kept my HR in the 135 zone. Felt pretty good but my feet and hips are just sore tonight from everything I've been doing lately............uggghhhh
Strength: Probably Friday
Assessment: I've been low on protein so I need to get back on the stick on that
Hope you're all having a great week!0 -
Hi all!
Cardio: Walked a total of 3.44 miles 59:41 Upright Bike at the Gym 3 miles 15 minutes
Strength: was my intention at the gym this morning but there were more people than normal and I let my self-consciousness get the best of me
Assessment: learned I don't do as well in the morning as I do later in the day when it comes to working out. Still need to find that balance in my meals.
Forward motion.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: Baked chicken and rice.0 -
Hello Everyone! late post. too busy lately
Cardio: just the walk with puppy
Strength: Jim Stoppanie's shortcut to size:Back, Biceps and Abs
Assessment: This will be my next program for the next 12 weeks most probably. finally the search seems to be over!0 -
Hey gang
I like myself unconditionally!
Happy Thursday!!! 4 clients this morning then 2 tonight. Laundry and just football to watch 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: Steak and rice.0 -
Good Morning!!!!
Strength: Body Beast: Build Legs!
Cardio: tomorrow
Assessment: done with the round of non-sense! one week of Tapout and then will be starting Jim Stoppanie's Shortcut to Size on Oct 31st. at least that's the plan so far.0 -
Hey gang
I like myself unconditionally!
Happy TGIF and LCW!!! Just 4 clients this morning, then yard duty. Have to trim my front yard bushes to comply with city ordinance.
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 -
Good morning everyone! Hope you're all having a great Friday. I missed a workout yesterday after a rest day on Wed so today I made up for it and did 80 min of strength training followed by a 3.1 mile run......fasted 5K yet.
Cardio: 3.1 mile run at the park
Strength training: 25 min calisthenics/shoulder rehab and stairmaster warm-up followed by:
55 minutes strength training including
4X6 Dead Lifts w/115 to 135 lbs
4X6 floor press w/65 lbs
4X6 bent over rows w/75 lbs
4X6 cable tricep pushdowns and extensions w/40
4X10 single arm cable row w/25 lbs
4X10 leg press w/400 lbs
4X8 outer thigh w/80
Assessment: Gradually adding more protein in again now that I'm able to get 2 or hopefully 3 days of strength training in again!
Have a wonderful weekend!
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Happy Saturday Fitfam.
Cardio: Tapout Plyo XT Done
strength not today0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Just one session this morning then a kid's BDay party later. Sunday will just be kicking back and watching football and THE WALKING DEAD!!!!!!
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Sushi on Friday night and last night it was pizza.1 -
Had another unplanned rest day yesterday, good thing I doubled up on my workouts on Friday!
Cardio: 5 mile run...........longest run yet and fastest 5K within that run. I'm pretty proud of myself!
Strength: Tomorrow
Assessment: Salmon for dinner tonight..........still working on increasing the protein!
Have a great Football Sunday!1 -
Good Morning All,
Cardio: Tapout XT2: Friday Night XT done!
Strength: not this week
Assessment: A week of Tapout XT / XT2 goodies in store for me this week0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 5 tonight. Yard duty then I have to grocery shop because I didn't yesterday.
Cardio: bike riding- 30 (200 calories)
Strength: shoulders- front shoulder press, rear cable laterals, side cable laterals, shrugs. 4x12,10,8,6
Assessment: With the exception of 2 hour kids party, I did okay.0 -
Is it really Monday already?
Cardio: Not today
Strength: 35 min calisthenics and shoulder rehab including cardio rope followed by:
55 min strength training including
3X12 barbell squats w/115 lbs
3X5 military press w/45 lb bar
3X12 standard pushups
3X12 assisted chin-ups
3X12 seated cable row w/70 lbs
3X12 hip thrusts w/65 lbs
3X10 single arm standing dumbbell curls w/15 lbs
3X12 prone dumbbell flyes w/12.5/12.5
Assessment: Need to stop sampling the Halloween Candy. We're not even going to be here for Halloween, so why did I buy candy?0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 2 tonight. Payday, but this check is already spent on home renos.
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!0 -
Yes @ninerbuff, Halloween Candy and Christmas Cookies.............I'm on guard now and getting it back under control.
Cardio: Went out to put in a slow paced 3 to 3.5 miles and ended up settling on 2.5 miles road run and .5 mile walk home. Just couldn't get my *kitten* together and my knee has been bothering me a little, not an injury more of an over use issue with me trying to get to a 10K too soon probably. I'll let it settle down and ice and stretch for a couple of days and see how I feel about running again Friday or Saturday. I've told myself if I'm not ready for a 10 I'll just do the 5 and be happy, but I'm having a little trouble swallowing that......LOL
Strength: Thursday
Assessment: Less candy today than yesterday and maybe none tomorrow....hahaha
Hope you're all having a great week so far!0 -
Today I did 60 mins of P90X Kempo Karate.0
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Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. Just riding 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 and rice.0 -
Happy Hump Day Gang!
Cardio/ Strength: Tapout XT2: Leg Extreme. Holding that 8 lbs. tapout ball while doing the moves, made it not just a leg, but all body workout! is it considered a joke, if I tell even my lats are feeling fatigued after the workout?
Assessment: been high on carbs and low on protein, not a good balance. Have to get this fixed!0 -
@luluinca I used to bring Tuna salads, Egg white omelets and this kinda stuff to the office for lunch, that was my only way to meet my protein goal, but with office being renovated to open concept/ low baffles, the funky smell travels a lot, so out of that option and not sure what to do now! and chicken breast lunch and dinner is so repetitive! fitness issues man!0
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Hey gang
I like myself unconditionally!
Happy Thursday!!! 4 clients this morning then 2 tonight. Laundry and just football to watch 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: Steak and rice.0 -
Beef jerky. One of the best ways to get in protein without a ton of calories and it's easy to transport.1
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Hmmmm, good idea on the beef jerky.
Cardio: Knee is still acting up so no running for now but I did get a 3.1 mile walk to the park in this morning with a steep hill going in and back out of the park.
Strength: Tomorrow
Assessment: Laid off the candy yesterday so that was an improvement!1 -
TGIF everyone! Hope you all have a fabulous weekend. We're extending ours until Tuesday by taking off and going down to the beach for a couple of days on Sunday!
Cardio: 10 mins elliptical. Since I can't seem to run or walk my miles right now because of my knee, I tried this to see how it feels...........still hurts but not as bad as when I run
Strength: 25 min calisthenics warmup including shoulder rehab
60 min strength training including
5X5 bent over rows w/75lbs
3X5 dead lifts w/95lbs
3X10 shrugs w/95lbs
3x10 seated dumbbell curls w/15/15
3X10 prone dumbbell extensions w/15/15
3X10 overhead tricep extensions w/40
4X10 tricep pushdowns w/40,
3X10 preacher curls w/25lbs added
3X10 of seated dips w/90 lbs added
Dropped the weight on my dead lifts by 40 lbs because of my knee and they felt ok, just easy.
Assessment: Hanging in there this week, getting up to 100 g protein so not too bad.0 -
Hey gang
I like myself unconditionally!
Happy TGIF and LCW!!! Just 4 clients this morning, then yard duty. DD has a band showing tonight at the local high school game! First time for her to play on the field at halftime.
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 -
Hey gang,
I like myself unconditionally!
Happy weekend! Just one session this morning then yard work.
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Just had a chicken salad last night.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then that's it because of Halloween! I'll keep the candy eating in check.
Cardio: bike riding- 30 (200 calories)
Strength: shoulders- front shoulder press, rear cable laterals, side cable laterals, shrugs. 4x12,10,8,6
Assessment: It was an okay weekend. Got to eat Pho.0
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