"TLFC" exercise and accountability support!

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  • 47Jacqueline
    47Jacqueline Posts: 6,993 Member
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    I like myself unconditionally!

    I taught my regular Aqua fit class this week, which has grown from 2 to 6 students over the past 4 months. My Aqua Zumba class has grown from three people to 12!

    Cardio: Biked to most of my activities so far - it's raining today and maybe tomorrow.

    Strength: Added two additional 60 minute free weight sessions by myself in my building gym every week.

    Assessment: I still snack on potato chips, but I did a life length assessment and the results were that I will live until I am 102. B) I believe in moderation in all things, including moderation.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    luluinca wrote: »
    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!

    Congrats! I'm still at 160lbs for mine. Now I'm motivated!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    47Jacqueline wrote: »
    I like myself unconditionally!

    I taught my regular Aqua fit class this week, which has grown from 2 to 6 students over the past 4 months. My Aqua Zumba class has grown from three people to 12!

    Cardio: Biked to most of my activities so far - it's raining today and maybe tomorrow.

    Strength: Added two additional 60 minute free weight sessions by myself in my building gym every week.

    Assessment: I still snack on potato chips, but I did a life length assessment and the results were that I will live until I am 102. B) I believe in moderation in all things, including moderation.

    Nice day!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Tuesday!

    Cardio: 3.5 mile trail run...fills in as my speed work day. I do love the trails!

    Food: coconut milk ice cream did me in a little.
  • luluinca
    luluinca Posts: 2,899 Member
    edited July 2015
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    brandiuntz wrote: »
    luluinca wrote: »
    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!

    Congrats! I'm still at 160lbs for mine. Now I'm motivated!

    Thanks Brandi............it seems the only time I set a new PR is with my trainer. I'm less confident on my own.....LOL

    Deads are my best lift though for some reason. And that coconut milk ice cream sounds wonderful!!!

  • luluinca
    luluinca Posts: 2,899 Member
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    Happy Hump Day!!!

    I'm taking the day off from the gym but swimming again this afternoon in our pool. Last night I swam laps for about 20 minutes and then tread water for another 10. This morning I'm down a pound and sore from yesterday's gym workout.

    So far I've lost 2 pounds since I halfheartedly went on maintenance. Since I really wanted to lose another 5 or even 10 lbs I'm just going to keep doing whatever it is I'm doing......LOL

    Have a great day everyone!!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    luluinca wrote: »
    brandiuntz wrote: »
    luluinca wrote: »
    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!

    Congrats! I'm still at 160lbs for mine. Now I'm motivated!

    Thanks Brandi............it seems the only time I set a new PR is with my trainer. I'm less confident on my own.....LOL

    Deads are my best lift though for some reason. And that coconut milk ice cream sounds wonderful!!!

    I workout on my own, so I'm probably holding myself back. I've also tweaked my back in the past, so trying to be careful. At least it's officially my weight that I can lift. So, working on that 1.5xbodyweight goal! I do love the Deads and they are my best as well.

    Coconut milk ice cream: I'm lactose-intolerant so finding tasty substitutes that have the creaminess that real ice cream has is tough. Luna & Larry's Salted Caramel Chocolate is an amazing exception.
  • ninerbuff
    ninerbuff Posts: 48,669 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! 3 clients this morning and then 3 tonight! My DD was really uncomfortable yesterday after getting braces in.

    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.
  • ninerbuff
    ninerbuff Posts: 48,669 Member
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    Sorry I've been occupied lately. I'll check out the updates later today.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Wednesday!!


    Strength training, light workout tonight:

    Pushups: 3x10, diamond version, 1x6

    Flutter kicks: 3x20

    Leg raises: 1x10

    Side planks: 2x30sec

    Squats: 3x10

    Donkey Kicks: 1x5

    One-legged Hip Bridges: 3x10

    Squats with calf raises: 1x10


    Food: too much dessert.
  • 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. My busiest day each week.

    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: I did okay yesterday.
  • kindrabbit
    kindrabbit Posts: 837 Member
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    Wednesday's workout

    Squats
    bench press
    pendlay rows

    * full body workout: 3 sets of 10 reps

    push-up with renegade roll
    raised leg dumbbell squat
    lat flyes
    dumbbell sumo squats
    triceps kickback
    weighted sit-ups
    assisted chin ups

    today - Thursday - rest day!!!!! :) I feel like I need it this week.

  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Karen_libert wrote: »
    Wednesday's workout

    Squats
    bench press
    pendlay rows


    Pendlay rows! Love them...not while I'm doing them, but you get the idea.
  • luluinca
    luluinca Posts: 2,899 Member
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    Happy Thursday............

    Yesterday I just swam in our pool, did laps for 25 minutes and then tread water for another 5.

    Today was an accessory day except I did do some light weight squats. Should be able to add weight to them next week or maybe by Sunday.

    Exercise: 25 min calisthenics warmup including 2X 12 pushups, 2X 12 situps w/12 lb ball, 2X 20 crunch twists w/12 lb ball, 60 sec extended plank, 2X 60 sec elevated leg plank w/kickouts, 60 sec reverse plank, 15 physio ball bridges and pikes, 5 min stairmaster/level 5, 2X 12 back extensions w/10 lb plate, 2X 12 hanging leg raises. 60 min strength training including 3X 10 (each side) single leg RDL w/85 lbs, 3X 10 up right row w/45 lbs, 3X 10 squats w/65 lbs, 3X 10 TRX high rows, leg press >15 w/310 lbs, 12 w/400 lbs, 10 w/470 lbs>, 3X 10 seated dips w/110 lbs plus bar, 3X 12 inner thighs w/90.

    Food: Eating around 1650 both yesterday and today. Now that I've decided to go for a little more weight loss I'm hoping the extra swimming and about 100 cals less per day will result in the losses I'm looking for. The problem is that for some reason swimming makes me hungrier than anything else I do...... :#

    Looks like everyone's having a great week..............good job guys!!!!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Thursday!

    Cardio: 6 mile run, easy pace with 1/2 mile at tempo.


    Food: on target.
  • 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 ANTMAN!!!!! I'm a huge comic buff and haven't missed a Marvel movie yet!

    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: Ribs last night!
  • kindrabbit
    kindrabbit Posts: 837 Member
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    brandiuntz wrote: »
    Karen_libert wrote: »
    Wednesday's workout

    Squats
    bench press
    pendlay rows


    Pendlay rows! Love them...not while I'm doing them, but you get the idea.

    yep, I like pendlay rows about 3 weeks after I've actually done them!
  • kindrabbit
    kindrabbit Posts: 837 Member
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    fridays workout

    squats 5X5
    bench press 5X5
    penday rows 5X5

    novice attempt at dips
    assisted chin ups (some with just a jump, some with a bosu ball) still can't even do 1 from hanging :(

    leg extensions 3 X 10
    leg curl 3X10
    smith calf raises 3 X 10
    smith lunges X 20
  • luluinca
    luluinca Posts: 2,899 Member
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    Another gym day with a few increases in weights...............I'll take whatever I can get....

    TGIF......beach day tomorrow and at the minimum a long walk but hopefully a nice swim if the water is warm.. :)

    Today's exercise: 20 min calisthenic warmup including 90 sec extended plank, 2X 60 sec elevated leg plank w/kickout, leg raises and clams, 2X 10 lateral flys w/8/8, 2X 10 renegade rows w/20, 2X 12 back extensions w/10 lb plate, 2X 12 each incline side crunch w/twist, 3X 10 hanging leg raises. 10 min stationary bike. 40 min strength training including bench press >2X 8 w/65 lbs, 2X 6 w/75 lbs, 1X 5 w/85 lbs, 1X 2 w/90 lbs<, 3X 8 each single arm bench row w/37.5 lbs, 3X 12 bench hip thrusts w/45 lb barbell, 3X 8 bicep curls w/17.5/17.5 lbs, 3X 8 overhead tricep extensions w/17.5/17.5, 3X 6 lat pulldowns w/70, 3X 6 underhand pulldowns w/70, 3X 10 inner thighs w/100.

    Food: Still eating around 1650 to 1750 to lose very slowly!!!

    Have a great weekend everyone!!!
  • ninerbuff
    ninerbuff Posts: 48,669 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client this morning then off to get my DD her first phone ever for upcoming birthday gift. Damn, this just means she's growing up.

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

    Strength: NONE

    Assessment: Well with the hot dogs and popcorn for lunch, and pizza for dinner, I'm surprised I'm not way up.

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