"TLFC" exercise and accountability support!

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Replies

  • MJFSH
    MJFSH Posts: 7,252 Member
    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!
  • ninerbuff
    ninerbuff Posts: 49,023 Member
    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.
  • MJFSH
    MJFSH Posts: 7,252 Member
    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!
  • luluinca
    luluinca Posts: 2,899 Member
    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!
  • ninerbuff
    ninerbuff Posts: 49,023 Member
    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.
  • luluinca
    luluinca Posts: 2,899 Member
    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!
  • MJFSH
    MJFSH Posts: 7,252 Member
    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.
  • ninerbuff
    ninerbuff Posts: 49,023 Member
    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.
  • MJFSH
    MJFSH Posts: 7,252 Member
    Hello peeps

    Strength: Shortcut to Size: Shoulders, Traps and Calves

    Cardio: none
  • luluinca
    luluinca Posts: 2,899 Member
    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!
  • DeedarrAhmed
    DeedarrAhmed Posts: 1 Member
    Today my workout here
    Cardio:cardii kickboxing 30 minute ,calorie burning 270cal
    Strength: yoga for 20 minutes
    Assessment: enough food and calorie
  • ninerbuff
    ninerbuff Posts: 49,023 Member
    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.
  • luluinca
    luluinca Posts: 2,899 Member
    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!
  • luluinca
    luluinca Posts: 2,899 Member
    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!
  • ninerbuff
    ninerbuff Posts: 49,023 Member
    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.
  • MJFSH
    MJFSH Posts: 7,252 Member
    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.
  • charlakinney1
    charlakinney1 Posts: 9 Member
    I'm the same way keep saying tomorrow!
  • MJFSH
    MJFSH Posts: 7,252 Member
    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!
  • luluinca
    luluinca Posts: 2,899 Member
    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!
  • ninerbuff
    ninerbuff Posts: 49,023 Member
    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.
  • ninerbuff
    ninerbuff Posts: 49,023 Member
    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.
  • luluinca
    luluinca Posts: 2,899 Member
    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!
  • MJFSH
    MJFSH Posts: 7,252 Member
    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!

  • MJFSH
    MJFSH Posts: 7,252 Member
    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!
  • ninerbuff
    ninerbuff Posts: 49,023 Member
    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.
  • ninerbuff
    ninerbuff Posts: 49,023 Member
    edited November 2016
    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.
  • ninerbuff
    ninerbuff Posts: 49,023 Member
    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.
  • luluinca
    luluinca Posts: 2,899 Member
    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!
  • MJFSH
    MJFSH Posts: 7,252 Member
    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!
  • ninerbuff
    ninerbuff Posts: 49,023 Member
    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.

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