"TLFC" exercise and accountability support!
Replies
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Hello my friends, Happy Halloween!!!
Strength: Shortcut to Size: Chest, Triceps, Calves
Cardio: None
Started Jim Stephanie's 12 weeks program today. Let's see how my body responds to this program. Can't wait to see!0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 2 tonight. DD had fun in school and Halloween! Next up is Thanksgiving!
Cardio: bike riding- 30 (150 calories)
Strength: chest- incline bench, machine flat bench, cable crossovers, dips. 4x12,10,8,6
Assessment: Spaghetti.0 -
Hello Gang!
Cardio: tomorrow
Strength: Shortcut to Size: Back, Biceps and Abs
Great program, so far loving it, body is sore as hell, seems like I'm doing something right. Tapout tomorrow, yeay!0 -
Sunday I did a quick 30 min home workout including hip openers, situps, pushups, lunges etc. Not much but we left that day for a two night trip down to the beach. Did a little beach walking in between rain drops and back home today.
Hitting the gym tomorrow and probably swimming on Thursday since the knee is still a little too sore to run or walk a long distance..........not happy about the knee but at least I love to swim!
Looks like you guys killed it over the weekend!0 -
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: Pork chops and rice.0 -
Back to a somewhat normal routine, except for the sore knee. Making some adjustments for that and will swim until I can begin running again............soon I hope.
Cardio: 15 min elliptical which doesn't seem to bother my knee too much, gradually adding some time
Strength training: 25 min calisthenics, hip openers and shoulder rehab
50 min strength training including:
3X16 side lunges w/15/15 lbs
3X20 TRX single leg squat
3X16 walking lunges w/15/15 lbs
3X10 calf raises w/70
3X12 kneeling one leg extension w/15lbs
3X10 single leg press w/50 added
3X10 cable high row w/27
3X10 cable wood chop w/27
3X10 cable squat w/45/45
3X10 cable flyes w/10/10
Assessment: Managed food pretty well while being away and eating out for a couple of days. No weight gain anyway!
Happy Hump Day!0 -
Happy Hump Day!!!
Strength or cardio? not sure but did P90X3 Yoga today, since I woke up too late to do anything else
hopefully I get some time to do another workout after I get home.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 -
Hello peeps
Strength: Shortcut to Size: Shoulders, Traps and Calves
Cardio: none0 -
Hi guys! It's almost Friday!!!!
Cardio: 10 min elliptical and a 30 min swim this morning.
Strength: A little of this and that but mostly just some stretching, hip and shoulder work. I've decided my knees are bad because my hips are bad so I'm working on that to see what happens.
Assessment: Finally got rid of the Halloween candy!0 -
Today my workout here
Cardio:cardii kickboxing 30 minute ,calorie burning 270cal
Strength: yoga for 20 minutes
Assessment: enough food and calorie0 -
Hey gang
I like myself unconditionally!
Happy TGIF and LCW!!! Just 4 clients this morning, then yard duty. DD is gonna hang out with friends this evening, so I'm going to go watch DR. STRANGE!
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 -
TGIF everyone!
Cardio: Decided the knee was well enough this morning for a longish walk............2.5 miles, 40 minutes.
Strength: Tomorrow
Assessment: Eating lunch out but will make up for it the rest of the day!
Have a great weekend everyone!0 -
Happy Saturday...........had a killer workout this morning at the gym!
Cardio: 20 min elliptical
Strength: 30 min calisthenics and hip/shoulder work followed by:
55 min strength training including
4X6 bench press w/75 lbs
4X8 inverted rows
4X5 military press w/45 lbs
4X8 close grip assisted pull ups
4X8 incline press w/20/20 lbs
4X8 wide grip lat pulldowns w/70
4X8 prone flyes w/12.5/12.5
4X8 single arm rows w/35 lbs
3X10 outer thighs w/70
Assessment: Ate lunch out yesterday but just had a light soup for dinner to make up for it so it's ok!1 -
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: Beef chow fun for dinner.0 -
Hello Gang!!!!
Strength: Shortcut to Size: Legs and Abs
Cardio: maybe tomorrow
Assessment: Too many stressors in my days. They're zapping my energy physically and mentally and there is nothing I can do about them. It's a challenge getting my *kitten* to the gym, but when there I enjoy my workouts and forget about problems. I have to use that feeling as motivation to get to the gym. Working on it.1 -
I'm the same way keep saying tomorrow!1
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Happy Monday!
Cardio: None
Strength: Shortcut to Size: Chest, Triceps, Calves
Assessment: up 5 lbs. in last few days, co-relation between muscle soreness and water retention at full display!0 -
Happy Monday.............uggghhh
Cardio: 10 min elliptical
Strength: 25 min warm up including decline situps, side pulls, pushups, physio ball pikes, good mornings, goblet squats and shoulder rehab
60 min strength training including
2X2 min planks
2X50 Ab crunches w/25 lb plate
4X15 straight hanging leg raises
4X15 downward wood chops w/27lbs
4X15 upward wood chops w/27 lbs
4X15 cable chest press w/20/20
4X10 TRX single leg squats
2X20 seated single leg extensions
2X20 standing side and back leg extensions
3X10 calf raises w/70
Assessment: Had a nice weekend food wise even though I made my first batch of Christmas cookies....ate a tiny bit of the dough and put the cookies immediately in the outside freezer.........out of sight out of mind!1 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 5 tonight. May do lawn work depending on the weather.
Cardio: bike riding- 30 (200 calories)
Strength: shoulders- front shoulder press, rear cable laterals, side cable laterals, shrugs. 4x12,10,8,6
Assessment: Long weekend due to a lot of staying at home.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 2 tonight. Not busy today, so maybe I'll get in some R&R.
Cardio: bike riding- 30 (150 calories)
Strength: chest- incline bench, machine flat bench, cable crossovers, dips. 4x12,10,8,6
Assessment: Too lazy to cook last night so got Taco Bell salad.0 -
Hi guys!
Cardio: 2.65 mile walk, knee is feeling much better but still not ready to run again.........I'll probably wait until December unless things improve much more quickly than I think.
Strength: Tomorrow
Assessment: Keeping things under control this week!0 -
Good Afternoon friends!
Cardio: None this week, well, not yet
Strength: Shortcut to Size: Back, Biceps and ABs
Assessment: so low on protein! need to work harder to meet my umbers!
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HHD, baffled by your election's results, wow!!!!!
Strength: not today
Cardio: Tapout XT Cross Core Combat
Assessment: been low on protein and now seems I have gained weight! I know just a few days of proper macros and i'll be fine but surprised by the gain still!0 -
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: Pork adobo and rice.0 -
The only thing I have to say about our presidential elections since I've voted when I turned 18.....................regardless of who won, my taxes only keep going higher and higher. I voted this year, but focused more on the local and state initiatives. So I'm proud to say that we legalized marijuana for recreational use and turned down porn stars for having to wear condoms when filming.
I did have a presidential candidate but he didn't win. Sorry Mickey Mouse, I tried my best to campaign for you.1 -
Hey gang
I like myself unconditionally!
Happy Thursday!!! 4 clients this morning then 2 tonight. Mow the lawn today.
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, broccoli and rice.0 -
Taking off this afternoon for the mountains but got in a little workout this morning!
Cardio: Not today
Strength: 30 min calisthenics hip/shoulder warm-up. 60 mins of Arnold's Supersets for bicep/tricep.
Assessment: Still working on protein but otherwise doing fine!
Remember our Vets tomorrow and enjoy the day off if you get one!0 -
Good Afternoon!!!!
Strength: Shortcut to Size: Shoulders, Traps, Calves
Cardio: none
Assessment: working on my protein intake, stressed, so basically not meeting any of my macros, on the plus side, my BF has dropped to 18%, lowest it has been in my lifetime!0 -
Hey gang
I like myself unconditionally!
Happy TGIF and LCW!!! Just 4 clients this morning, then yard duty. Didn't do the lawn yesterday so I'll do it today.
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
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