"TLFC" exercise and accountability support!

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  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Monday!!

    Strength training, circuit style:

    Push ups: 3x10, 1x5

    Flutter kicks: 4x20

    Squats: 3x10


    Food: on target

    Been lazy about the exercise, need to get better about it.
  • ninerbuff
    ninerbuff Posts: 48,669 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning and then 2 in the evening. So it's been a week since my DD strained her Achilles tendon. It's better but I have a feeling her party will have to be pushed into August.

    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: Had brats yesterday for dinner.
  • luluinca
    luluinca Posts: 2,899 Member
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    Had a great training session with my trainer this morning. I was finally able to work squats back into my weight lifting rotation after the hip injury almost 2 months ago. We started light to work on form and make sure there weren't any issues but it felt fine. I'm going to keep it light for another week or two. Also started single leg RDL's with the bar plus 40 lbs. I'll do these for a couple of weeks with the goal of upping weight on my Dead Lifts. I'm at 165 right not but hoping to get to 200 before Christmas...........we'll see. I lack a little confidence for those so I'm working on that as well.

    Exercise: 15 min calisthenics warmup including pushups, planks, clams and leg lifts, physio ball bridges and pikes, back extensions and hanging leg lifts. 60 min strength training w/Brent including 10 single leg RDL w/65 and 2X 8 single leg RDL w/85 lbs, 10 squats w/65 lbs and 2X 8 w/85 lbs, 3X 10 upright rows w/45 lbs, 3X 15 BW TRX rows, 3X 12 inner thigh @ 90.

    Food: Just under 1750 today.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Tuesday!!

    Cardio: 4 mile run, easy pace. I am feeling those push ups from yesterday. Think I need to add them to my weightlifting routine!


    Food: on target. PMS has me up a few pounds.
  • ninerbuff
    ninerbuff Posts: 48,669 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! One week into July and doing well! 3 clients this morning and then 3 more tonight!

    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.
  • luluinca
    luluinca Posts: 2,899 Member
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    Today was an hour walk/jog with the dog to the park and back...........our longest one yet, 3.9 miles.

    Food: Right around 1650. I haven't really gone into maintenance yet. I keep thinking about it but really would like to lose another 5 lbs, or maybe even 10. I'm sticking with a slight deficit for now.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Wednesday!


    Strength training:

    Bench press: 3x5x77.5lb

    OHP: 3x5x50lb

    Pendlay Row: 3x5x65lb

    Push ups: 2x10

    Squats: 3x10

    One-legged hip thrusts: 3x10

    Flutter kicks: 3x20


    Food: on target.
  • ninerbuff
    ninerbuff Posts: 48,669 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday! 3 clients this morning, one at the other club and 3 tonight. Gonna be busy today!

    Cardio: jog/walk- 2 miles (300 calories)

    Strength: back- pullups, bent over rows, seated cable rows, pullovers. 12,10,8,6 x 4 sets

    Assessment: With the exception of Taco Bell, my snacks and meals were pretty nutrient dense yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Thursday, everyone!


    Cardio: 6 mile run, mix of tempo and easy pace. Felt good.


    Food: on target. Been a good week of eating.
  • ninerbuff
    ninerbuff Posts: 48,669 Member
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    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! 3 clients this morning then my DD and I are going to watch MINIONS with a couple of her friends. Joy.

    Cardio: jog/walk- 2 miles (300 calories)

    Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 12,10,8,6 x 4

    Assessment: Fast food day yesterday, but came in down a 1lb this morning.
  • luluinca
    luluinca Posts: 2,899 Member
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    TGIF.........finally!!!

    Exercise: 20 min calisthenics warm up including pushups, extended planks, elevated leg planks, clams, leg lifts, physio ball bridges and pikes. 55 min strength training including 3X 8 single leg RDL w/85 lb barbell, 3X 10 squats w/65 lb barbell, 3X 10 upright rows w/45 lb barbell, 3X 15 TRX BW rows, 3X 12 inner thighs, 3X 10 each single leg curl w/40, leg press> 15 @ 310 lbs, 12 @ 400 lbs, 10 @ 450 lbs.

    Food: Right around 1700...........
  • ninerbuff
    ninerbuff Posts: 48,669 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! No clients today so just some clean up and kicking it with my family today. Minor fence repair has to be done today too.

    Cardio: jog/walk- 2 miles (300 calories)

    Strength: NONE

    Assessment: I ate okay. It was movie day so I splurged a little.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Saturday!!

    Friday was my rest day.

    Cardio: 5 mile run, slow-as-molasses pace. Due to schedule, didn't get run in until the middle part of the day. Too hot for any speed!


    Food: on target! Enjoyed a snowball after that run.
  • luluinca
    luluinca Posts: 2,899 Member
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    Sunday night and I'm beat.............big workout, painting and swimming in the backyard!

    Exercise: Foam roller/dynamic stretching. 25 min calisthenics warmup including 2X 10 pushups, 2X 12 situps w/12 lb ball, 2X 20 crunch twists w/12 lb ball, 60 sec extended plank, 2X 45 sec elevated leg plank w/kickout, clams, side leg raises, 15 physio ball bridges, 10 physio ball pikes, 3 min stairmaster, 2X 12 hanging leg raises, 2X 10 lat raises w/8/8, 2X 10 tricep overhead extension w/15/15. 55 min strength training including leg press > 15 w/310 lbs, 12 w/400 lbs, 10 w/450 lbs, 8 w/470 lbs <, 2X 10 each squat w/single arm raise w/25 lb KB, bench press > 2X 8 w/65 lbs, 2X 5 w/75 lbs, 1X5 w/85 lbs <, 3X 8 each side single arm bent over row w/37.5 lbs, 3X 12 bicep curls w/15/15 lbs, 3X 20 lunges w/30 lbs bar overhead, 3X 12 cable rear deltoid fly w/7.5/7.5, 3X 10 cable chest press w/20/20, 3X 12 inner thigh w/90.

    I ate pretty light today because I ate more than normal yesterday at a wedding shower.............

    Have a great week!!!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Sunday!

    Softball: 2 games as catcher. Couple of hits to get on base, but no RBI's nor advance past third base. Last games of the spring season. Still amazing we only played 8 games total due to all the rainouts.

    Cardio: 6 mile run, easy pace.


    Food: on target. Good protein today.
  • ninerbuff
    ninerbuff Posts: 48,669 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! Bootcamp this morning, client at LVTC this afternoon, then 4 clients tonight at Fitness 19. Cooler today, so outside cardio should be good.

    Cardio: run/jog 2 miles (300 calories)

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

    Assessment: Dang Mountain Mike's.
  • luluinca
    luluinca Posts: 2,899 Member
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    Today was a 45 minute dog walk...........about 3 miles and a 1600 calorie day...........

    Tomorrow I meet with my trainer................yikes!!!
  • kindrabbit
    kindrabbit Posts: 837 Member
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    Hi guys, I've been a bit slack at recording my workouts lately so will try harder to log in everyday to be accountable.

    Yesterday Monday 15th July

    * madcow:

    squats
    military Press
    dead lift (dead lifted my own bodyweight for the first time!!) - apparently trainers aren't impressed until you can pull 1.5 X your bodyweight!

    * full body workout: 3 sets of 10 reps

    push-up with renegade roll (big girl push-ups on toes, not knees!)
    raised leg dumbbell squat
    lat flyes
    dumbbell sumo squats
    triceps kickback
    weighted sit-ups
    assisted chin ups

    Tonight Tuesday 14th

    Boxercise
  • ninerbuff
    ninerbuff Posts: 48,669 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning and then 2 in the evening. Today my DD gets braces. And of course we as parents get a new bill. Ugh. But hey, it's for a great cause.

    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: Had brats yesterday for dinner.
  • luluinca
    luluinca Posts: 2,899 Member
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    Another great day at the gym. Set a new PR for dead lift of 175 lbs. Before my hip injury I was at 165 and have only been doing 155 since it's healed. As usual my trainer pushed me and there you go..........BAM!

    15 min calisthenics warmup including BW squats, BW lunges, pushups, planks and physio ball bridges and pikes. 55 min strength training w/Brent including dead lifts > 10 @ 95 lbs, 8 @ 115 lbs, 6@ 135 lbs, 2@ 155 lbs and 1@ 175 lbs (PR)>, 3X 8 RDL to high row w/65 lbs, 3X 8 OHP w/45 lbs, 3X 8 bent over row w/65 lbs.

    Eating 1750 today as I'm also swimming later..........

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